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Time for a 10 Day TIKA Tune Up?

Our body is constantly changing due to a number of internal & external influences so we are constantly making changes to cope with our ever-changing environment and keep it in a healthy, balanced state.

Our modern diet is an example of these influences that affect our body.

This 10 day TIKA Tune-Up will focus on introducing more natural foods, hydration and exercise into your day as well as giving you a few pointers to leave you with healthier habits, a clearer mind, higher energy levels and greater enthusiasm for life.

What can you expect by the end of the 10 Day TIKA Tune-Up?

  • Increased energy, confidence, mental clarity, alertness, productivity at work and training, & a stronger immune system to fight infection – which is particularly important entering winter.

  • Decreased stress, anxiety & blood pressure.

  • Weight loss, clearer skin, stronger nails / hair & brighter eyes.

How does the 10 Day TIKA Tune-Up work?

  • The “Tika Tune-Up” will refresh and strengthen the organs used to flush toxins from the body.

  • Through removing foods from our diet that are difficult to digest such as refined sugar, saturated fat, heavily processed meals and snacks - energy is instead able to cleanse and revitalize your bodies tissues and vital organs.

  • The body’s systems which will benefit greatly from this program, include the skin, the lymphatic system, the intestine, the liver, lungs and kidneys.


[1g – 1.5g per KG per day]

Proteins provide us raw materials for building & repairing cells. They do not have to come from animal products but many commonly do. Choose from nuts, seeds, sprouts, eggs, lamb, beef, fish, chicken, turkey, beans & lentils.

10 – 20% of your daily intake should come from protein.

*Remember to trim the fat from meat before cooking and choose grilling methods over frying.

**Try to include fresh tuna, salmon, sardines at least twice a week as a fantastic source of omega-3 fatty acids. Omega 3’s are necessary for communication between brain cells in addition to offering cardiovascular health benefits, reducing inflammation and increasing immune function.


[1 – 2 pieces per day]

Use as many varieties throughout the week that you can think of. Fruit is best consumed fresh but the occasional use of unsweetened canned, frozen, stewed & dried fruit is fine.

10 – 20% of your daily intake should be Fruit.


[1/2 your plate at Lunch & Dinner]

Use a wide variety of vegetables, not the same 3-4 each day. Vary the size / shape, cooking method, mixtures, herbs, seasonings & spices to give variety & keep interest.

50 – 60% of your daily intake should be Vegetables.


[Mono Unsaturated]

Our body requires fat on a daily basis. Avoid saturated fat at all costs. Trim animal fat before cooking & consumption.

Aim to get some Mono-Unsaturated fat in with every meal – the best forms include a splash of cold pressed olive oil, linseed oil, or Avocado.


[5g – 10g per KG per day]

Carbohydrates maintain blood glucose levels during exercise and replace muscle glycogen. The amount required depends on the individuals total daily energy expenditure, type of training, job, and environmental conditions.

Concentrated carbohydrates are greatly over consumed. Excess starches are not digested properly & are thrown out by the body. The worst are wheats, oats, barley & white rice. It is best to avoid pasta, noodles, bread, muffins, porridge, cereals, flour & toast. The following forms will give you the least amount of trouble when in baked form – yams, kumara, potato, pumpkin, corn & lentils.

ONLY 10 – 20% of your daily intake should come from Carbohydrates.


[2.2 – 3l per day minimum]

Carry a drink bottle everywhere, in the car, in your handbag, on your desk at work.

If you ‘hate’ water, squeeze some fresh lemon juice into it – or add cucumber slices and mint. Not only does it add taste to your drink - which will increase your desire to drink water, but also helps keep your body’s pH levels healthy.

Reduce caffeine intake by limiting the amount of coffee you drink – stick to 1x cup a day (MAX) as a treat and if you can, avoid it all together for this week. Try herbal teas, green tea with lemon. Avoid adding sugar and honey.


[8 hours per night]

If you struggle to fit eight hours of sleep in around work - quit your job.

If you cannot afford to quit your job, do your best to switch off your phone, laptop, iPad and television at least 30 minutes before you plan on going to sleep to slowly start to turn your mind off – you will feel much more relaxed when it comes to closing your eyes and going to sleep.


[30 – 60 minutes per day]

If you need help with your training - here is the TIKA TRAINING TIMETABLE.

or, you can contact us privately HERE.



  • Lemon water + Scrambled Eggs + Spinach + Avo

  • or, Green Tea + Omelette + Avo

Note – No Milk or Cheese in the eggs. Remember to get plenty of Tomatoes / Capsicum / Red Onion / Spring Onion in the Omelette for beautiful flavour.


A) Water + Fruit + Almonds (15)

B) Water + Celery / Hummus + Piece of Fruit

Note – If you are training in the evening it is a good idea to have a piece of fruit to provide natural sugars as energy for your session. Also, Hummus is indeed processed but we’ll let it slide for the Tune Up!


  • Steak + Salad + Splash of Olive Oil + Kumara + Lemon Water

  • Chicken + Broccoli + Beans + Pumpkin + Avo + Lemon Water

Note – Bake / Grill both meat & Kumara etc where possible. Get as many colourful vegetables in your salads as possible, the different colours & flavours will provide awesome alternatives for your taste buds throughout the Tune Up.

As a rule, your typical plate of food should include:

  • A third to ½ a plate of Vegetables / Salad

  • 1x palm size portion of Protein

  • A starchy Carbs e.g. 2 pieces of Pumpkin

  • Healthy Fats: 1/3 Avocado / Splash of Olive Oil

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