Thousands of members have transformed their bodies with the Fluidform Your Body 6-week method. Every year we embark on a 6-week program of movement and nutrition to cleanse and nourish our bodies from the inside out, building the foundations for a healthy life. We believe that the combination of consistent exercise and a balanced diet is the key to seeing results and achieving our wellness goals.
This year, we are taking the Fluidform Your Body challenge to the next level. Introducing a 7-day cleanse detox to kickstart the challenge, followed by a 14-day muscle strengthening and conditioning meal plan, and finishing with a 21-day balanced meal plan. The structure of the Fluidform Your Body meal plan is designed to cleanse, nourish and sustain you, to transform your life and Fluidform your body.
The foods we eat play an important role in both our physical and mental wellbeing.
THE PHYSICAL BENEFITS FROM FOOD
- Protein – Protein builds and maintains strong and healthy muscles, and builds enzymes and proteins for the body’s cellular processes. Adequate protein intake boosts metabolism. Protein also helps keep you satisfied between meals and reduces cravings. Great animal sources of protein to consider include: lean beef, lamb, chicken, turkey, fish and eggs. Vegan sources of protein to consider include: organic tofu, tempeh, chickpeas and beans.
- Carbohydrates – Carbs provide the body with glucose which is converted to energy and used by our body’s cells. Carb requirements differentiate based on activity level and body mass. Great sources of carbs to consider include: whole grains such as rice, quinoa and oats, potato, sweet potato, legumes
- Fats – Good fats nourish the brain and nervous system. Fats are integral for brain function, hormone function, healthy weight and inflammatory response within the body. Fats also support skin health. Great sources of fats to consider include: coconut products/coconut oil, tahini, ghee, avocado/avocado oil, nuts and nut butters, seeds and salmon.
- Vitamins and minerals- protect and enhance immunity, cardiovascular system, bodily functions and menstrual health
- Fibre – support digestive system and energy levels
- Antioxidants – reduce risk of disease and maintain healthy skin, hair and nails
- Fermented Foods – Fermented foods such as sauerkraut, kimchi, miso and kefir help to support a healthy gut flora balance. Fermented foods give your body a healthy dose of probiotics which are crucial to digestion.
- Sugar – Our bodies require sugar to survive however in large quantities or in the wrong form sugar can be damaging. When using sugar consider natural forms including raw honey, pure maple syrup and medjool dates
THE MENTAL BENEFITS FROM FOOD
- Improved focus and concentration
- Boosted mood
- Increased brain function
- Healthy and maintained energy levels
- The release of healthy hormones to boost self esteem
7-day CLEANSE Detox
The 7-day cleanse detox will support the body’s natural detoxification process by eliminating certain foods and introducing plant-rich, light and cleansing recipes. Before you embark on this 7-day cleanse, we recommend reducing your intake of processed foods, added sugars and alcohol to ease yourself into the detox.
For the duration of the detox, we recommend eliminating the following foods in order to achieve the best results.
- Alcohol
- Processed foods
- Refined sugars
- Gluten
- Dairy
- Red meat
- Industrial oils (seed and vegetable)
Limit your intake of caffeine, grains, soy and eggs.
Focus on anti-inflammatory, easy to digest foods. Base your meals around whole foods, nourishing healthy fats, easy to digest starches and adequate protein.
What’s new on the menu?
- Golden Chia and Coconut Pudding
- Breakfast Broth with Seed Bread
- Cleansing Green Minestrone
- Butternut Kitchari
- Avocado, Matcha and Almond Butter Smoothie
- Dandelion Root Chai
- Purple Power Cleansing Smoothie
14-day NOURISH meal plan
Build strong, healthy and toned muscles with 14 days of protein-rich recipes. We focus on whole grain carbohydrates, lean protein and healthy fats to increase your muscle mass and boost your metabolism.
What’s new on the menu?
- Super Seed Banana Loaf
- The Perfect Scrambled Eggs
- Super Green Falafel Pita Breads
- Tofu and Vegetable Green Curry
- Salt and Vinegar Kale Chips
21-day SUSTAIN meal plan
Integrate a balanced nutrition plan of vegetable-rich, protein based meals with a mix of carbohydrates, healthy fats, vitamins and minerals. This meal plan is designed to turn healthy habits into your new routine.
What’s new on the menu?
- Golden Chia and Coconut Pudding
- Buttery Leek and Goat’s Cheese Tart with Summer Tomatoes
- Roast Pumpkin and Haloumi Salad with Avocado Dressing
- Beetroot and Chickpea Burgers
- Roasted Honey Mustard Chicken with Shredded Kale Salad
- Eggplant, Butternut and Pesto Lasagna
- Avocado, Matcha and Almond Butter Smoothie
- Dandelion Root Chai
Healthy snacking
Every body is different, and requires varying caloric intake based on your physical make up, exercise or nutritional needs. If you are hungry between meals, we recommend incorporating healthy, whole food snacks. Here are a few of our favourites.
- Coconut yoghurt with berries and a sprinkle of hemp seeds
- Rice cakes with hummus and sliced tomato
- Dates stuffed with almond butter
- 1/2 avocado, mashed with lemon, salt and pepper
- A handful of roasted mixed nuts
- Seed crackers with tahini and sliced cucumber
Sunday preparation
The key to success comes in the preparation. We recommend setting aside time on the Sunday before your detox to prepare the following meals. This will save you time in the mornings and evenings, to avoid skipping meals or opting for quicker options, as well as leave you more time for your daily workouts.
- 3 x servings of Chia Seed Pudding
- One loaf of Seed Bread
- Lemon & Chicken White Bean Soup
- Cook the Almond Satay Chicken ready to assemble
- Cleansing Green Minestrone
- Dandelion Root Chai tea mixture
Plant-based diets
If you are vegetarian or vegan, all our recipes can be supplemented with plant-based alternatives. Follow our guide to plant-based protein sources.
