June 03, 2022

Workout in Winter – Week 1


The coldest time of the year is now upon us but if you’re reading this, you’ve done something pretty damn wonderful for yourself – you’ve decided to prioritise your mind and body this winter by choosing to WORKOUT IN WINTER.


If you haven’t already, here’s a little reminder to complete your challenge journal here. We encourage you to be open and honest with yourself when setting your goals and use your journal as an opportunity to set yourself up for the best possible success this winter. This journal is an editable PDF that you can update on your devices, or if you’re like Steph and prefer to physically write down your goals you can print the document!


MONDAY: Power Pilates Burner

This full body session with Steph definitely brings the heat! Starting with a lower body sequence, you’ll work through lateral lunges and knee drives, then move into dead bugs and rainbows. Finish with a plank and curve windmill combo to push your body and mind to the max!

No dumbbells, no dramas! Use two full drink bottles or tin cans.


WEDNESDAY: Inner Thigh & Glute Fire

Ready to work those legs? This flow will target your glutes, hamstrings and quads through lunges, scooters, bridges and curtsey lunges. Leo is here to help you strengthen, sculpt and SWEAT!

Substitute sliders with a pair of socks.


FRIDAY: Abs & Shoulders Pilates Circuit

Join Steph for this 20 minute power Pilates session, focusing on your abs and shoulders. Using a heavy set of dumbbells, you’ll move through a roll up flow, plank pyramid and a series of dead bugs to really feel that upper body burn!

No dumbbells, no dramas! Use two full drink bottles or tin cans.


This week’s recipes are all about CARBS!


Carbs or carbohydrates are one of the three fundamental macro nutrients (alongside protein and fats) which make up a balanced diet.

Carbs are ESSENTIAL for our bodies to function, move and thrive as they are our body’s main source of energy. A diet without carbs will often leave us feeling tired and will actually prevent us from performing well in our workouts.

When it comes to understanding what foods carbs are found in, there are actually 2 categories which we can split carbs into. They are simple carbs and complex carbs.

To keep it simple for you, the main difference between these categories of carbs is the rate at which they can be broken down by our body. Simple = fast and complex = slow. So when you’re needing a quick boost of energy opt for simple carbs like a KIC blondie, some dried fruit or a few chocolate coated rice cakes.

Nevertheless, whether you’re consuming simple or complex carbs, the main thing to focus on is consuming the carbs to give yourself the energy you needs to perform at your best.

Carbs are found in so many different foods including pasta, bread, rice, vegetables, fruit, beans and more! So we don’t think you’ll struggle to find a meal you love to help you carb up!

Don’t ever fear carbs, they’re FUNDAMENTAL to help you THRIVE.

Here are our favourite KIC recipes to help you carb up:

  • Spring Greens Risotto
  • Classic Carbonara
  • Fried Rice
  • Creamy Mac and Cheese
  • Gnocchi with Marinara Sauce
  • Mexican Chicken & Rice
  • Chicken Pad Thai
  • Eggplant Pasta Bake
Eggplant Pasta Bake
Fried Rice
Classic Carbonara
Gnocchi with Marinara Sauce
Mexican Chicken and Rice

Remember to check in and share all the highs and lows with the KIC Facebook Community, the ultimate destination for support, inspo, and KIC love.

Bring on week 1!