8 WEEK CHALLENGE

Sara Burda
BODBYBURDA, LLC
 8 Week Challenge

Table of Contents

1) Quick tips…………………………….2

2) Nutrition……………………………...5

3) Macros………………………………..6

4) Sample Meal plan…………………….7

5) Grocery List…………………………..10

6) Dining Out…………………………….11

7) Healthy Recipes……………………….12

8) Healthy Shakes …………..…………... 18

9) Training……….…………………….....20

1
 8 Week Challenge Tips

Don’t try to lose fat and Build muscle at the same time
 Building muscle requires eating more calories than you burn and in addition to lifting
heavier weights progressively over time. Fat loss requires you to eat less calories than
you burn and does not require you to progress the weight you are lifting. If you are trying
to do both at the same time you are just going to be in a state of plateau because your
body is working hard yet under fed for ample muscle growth.
Calories in Vs. Calories out
 If you want to lose fat, you must eat fewer calories than you burn while satisfying your
hunger. The solution is to focus on eating whole, unprocessed foods that fill you up. The
less ingredients a food has, the better. If you notice a certain food gives you a stomach
ache, or makes you feel bloated such as grains, milk, and beans you should think about
taking them out of your diet and seeing how you feel. Conversely, if you want to build
muscle your body needs a surplus of food. Ensuring your giving your body the proper
nutrients is key to your goals.
Get your Sleep
 Sleep is becoming a scarce commodity in our increasingly connected world. Aside from
its health benefits, sleep is so important because the less you sleep, the harder it is to
control your hunger and have enough energy to exercise. Lack of sleep affects these
hormones by decreasing leptin and increasing ghrelin

There are two hormones that are particularly important for controlling your hunger:

1) Leptin is a hormone that acts as a fat thermostat, telling your body how much body
fat you have to help regulate your hunger. More leptin = less hunger.

2) Ghrelin, also referred to as "growling ghrelin" is a hormone released when we are

hungry. More ghrelin = more hunger.

Beware of Alcohol
 Alcohol has seven calories per gram. Fat has nine calories per gram. Alcohol is stored
much like fat in the body. Also, alcohol destroys amino acids and stores them as fat.
Alcohol consumption, therefore, increases fat storage and adversely effects body
composition (increase % body fat). Powerful energy pathways (like glycolysis) are
impaired and large amounts of lactic acid are produced, this results in decreased energy,
decreased muscle recovery, and increased muscle soreness. Also, alcohol is usually
consumed in addition to the person’s normal food intake. Since alcohol has seven
calories per gram these extra calories can add up really fast increasing the person’s
bodyweight and percent body fat.

2
Train for Performance and Aesthetics will follow
 How you look is probably very important to you, but does that mean your training should
be structured around aesthetics? What are your goals? What do you want to accomplish,
those are the questions that you need to ask yourself. As you become stronger and more
athletic, your body will start to look more athletic, lean, and fit. In other words, aesthetics
are a byproduct of improved performance. By challenging your entire body as one piece,
you develop your muscles in a way that is naturally aesthetic. You won't have to worry
about gross muscle imbalances like an oversized chest with small arms. You won't have
to worry about doing abs exercises to get a six-pack. Do compound movements and push
yourself each day.
 Most importantly, focusing on performance creates a healthy mindset shift from
obsessively thinking about how you look, to how your body functions. As I’ve learned,
this can be a very liberating experience; your body will look and feel better without
worrying about it.
Be ready to Change
 If losing fat and getting lean were easy, then everyone would have a six-pack. Changing
our bodies is difficult for several reasons.
Here are three of them:
a) To change our bodies we must change our habits .Our bodies reflect our genes
and our habits. By definition, habits are deeply ingrained in our subconscious
minds, so it can be difficult to change them.

b) Our bodies are homeostatic organisms. Our bodies are homeostatic organisms,
which mean they are resistant to change.

c) Society is structured for us to get fat Most easily accessible and inexpensive
foods are highly processed and devoid of nutritional value. Today, as many as 7
out of 10 Americans are "overfat", which includes people who are not only
overweight, but those who have normal body weight but excessive body fat.

Track your Progress

 Tracking your progress will help you identify improvements from consistent exercise and
better eating so that you can link your efforts to positive results.

Flexibility Making improvements to your flexibility

can help you make substantial

3
 improvements to how you feel and may
help prevent injury.

Body Weight Weigh yourself on the same day and at the

same time (i.e. every Monday morning at
8am). Your weight can fluctuate during the
day based on what you've eaten and your
level of hydration.

Body Fat % If you do not have a personal trainer to

calculate your body fat using the 3-site
Jackson Pollock method, use the one-site
Accu-Measure body fat caliper. It retails for
only $10 and will give you a decent
estimate of your body fat.

Body Measurements You can measure your waist, hips,

shoulders, chest, arms, thighs, and calves
using a cloth measuring tape.
Measurements should be taken at the largest
cross sectional area of each body part.

Increase your intensity

 Our bodies are homeostatic organisms that are resistant to change. So what do you think
happens if we use the same exercise routine with the same intensity over and over again?
Our bodies adapt and cease to change. While it’s ideal to progressively increase the
intensity, or difficulty of the workouts, we don’t want to make them too hard too quickly.
Small improvements over time add up to big improvements and progressing your
workouts slowly should help decrease the risk of injury. Several variables can be altered
in your exercise routine to make it more challenging over time:

Frequency (# of workouts/week)

4
 Learning How to Calculate your Macros

What are Macro-nutrients?

 In order for your body to function at an optimal level, there are three macro-
nutrients that you need to consume: Proteins, Carbohydrates and Fats.

Find your Total daily energy expenditure (TDEE)

 The Mifflin, M. D., St Jeor formula is one of the most popular and one of the most
respected methods used to calculate your TDEE.
 Here is the formula used to calculate your Resting Energy Expenditure (REE), which is
the energy it takes to run your body without any movement.
For males: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 = REE

For females: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161 = REE

 Since most people don’t lie in bed all day doing absolutely nothing, we next have to
figure out movement expenditure or TDEE.

Sedentary: Just normal everyday activity like a little walking, a couple flights of stairs,
eating, talking etc. (REE X 1.2)

Light activity: Any activity that burns an additional 200-400 calories for females or 250-
500 calories for a males more than your sedentary amount. (REE x 1.375)

Moderate activity: Any activity that burns an additional 400-650 calories for females or
500-800 calories for males more than your sedentary amount. (REE x 1.55)

Very Active: Any activity that burns more than about 650 calories for females or more
than 800 calories for males in addition to your sedentary amount. (REE x 1.725)

5
 Calculating your Macros: Proteins, Carbs and Fats

 Here are the calorie values for each macronutrient:

1 g Protein = 4 Calories

1g Carbohydrate = 4 Calories

1g Fat = 9 Calories

 Protein -Protein is essential for the growth of new tissue as well as fixing broken tissue.
You want to consume around .85 per pound of bodyweight that you are.

 Fat- Fats can be incredibly beneficial for hitting your body composition goals, but they
also affect our hormones. If you eat too little fat in your diet can be very harmful. Your
diet should consist of at least 25% of overall TDEE calories to fat. This may be adjusted,
but this is the starting point.

To Figure out 25% of overall TDEE:

Take your TDEE x .25, then dived that by 9 ( 9 calories per gram of fat)= the amount of
fat to consume in grams.

Carbohydrates-Your body uses carbohydrates to make glucose which is the preferred fuel or
energy that our bodies run off of. Fiber, which is important to track if you want to be healthy, is
also a carbohydrate but doesn’t deliver calories. You calculated your protein and fats, but how
many carbs should you eat? The rest of our calories (originally calculated from our TDEE) that
are left over are now the allocated to carbohydrates.

***Remember to divide the carbohydrates by 4 to get the number you need. ***
6
 Utterly Confused?

Go to this site and plug in your numbers. This is just a BASELINE and not always the
most accurate approach until I asses your body composition.
https://healthyeater.com/flexible-dieting-calculator

So How Do I Track My Macros?

1. Use the MyFitnessPal app

 I personally use MyFitnessPal as it has the world’s largest nutritional database. You can
add me as a friend and I can help you through the process: SaraBurda7

2. Buy a Food Scale

 Get in the habit of weighing your food and measuring to accurately assess what you are
eating. Guessing the amount is like guessing how much you can squat. If you are not
tracking your food intake how do you know where changes need to be made?

3. Be Consistent
 Part of maintaining a healthy lifestyle is learning how to remain consistent. I like to use
the 80/20 rule. If you are following your healthy eating habits 80% of the time, you are
going to have more success in the long run because you are consistent with your diet. Just
like working out, you need to maintain it over the course of time for it to be a lifestyle
change which is what you want to happen in your life!

7
 Nutrition Guidelines

MEAL TIMING:
EAT BREAKFAST WITHIN 30 MINUTES OF WAKING. EVERY MEAL THEREAFTER
SHOULD BE EATEN 2-3 HOURS APART.

MEAL OPTIONS:
BREAKFAST+ SNACKS

LUNCH + DINNER: CHOOSE FROM FOOD LIST

AND FOLLOW SERVING SIZES LISTED IN THE
NUTRITION PROGRAM.

WATER:
DRINK 100 OZ. OF FILTERED WATER.PER DAY. CONSUME AT LEAST 1 SQUEEZED
LEMON IN WATER DAILY TO HELP BOOST METABOLISM, CLEANSE TOXINS, AND
ELIMINATE WATER RETENTION.

WHAT TO EAT BEFORE THE WORKOUT:

LAST MEAL SHOULD BE EATEN NO CLOSER THAN 1 HOUR BEFORE WORKING
OUT.

DAILY MACRONUTRIENTS:
1 GRAM OF PROTEIN PER POUND OF BODYWEIGHT
1 GRAM OF CARBOHYDRATES PER POUND OF BODYWEIGHT
0.5 GRAMS OF HEALTHY FATS PER POUND OF BODYWEIGHT

8
 Sample Meal Plan

MEAL 1:
½ CUP OATS
4 EGG WHITES
1 TBSP PEANUT BUTTER
½ SCOOP PROTIEN POWDER
NUTRITION FACTS: CALORIES: 423 / FAT: 22 G / CARBS: 28 G / PROTEIN: 28 G

MEAL 2, POST-WORKOUT: PROTEIN SHAKE

1 SCOOP PROTEIN POWDER
1 TBSP NATURAL PEANUT OR ALMOND BUTTER
1/2 CUP FROZEN BERRIES OR 1/3 BANANA
6-8 OZ UNSWEETENED ALMOND MILK
1 CUP OF ICE
BLEND ALL INGREDIENTS AND ENJOY!
NUTRITION FACTS: CALORIES: 264 / FAT: 10.2 G / CARBS: 19 G / PROTEIN: 25.2 G

MEAL 3: CHOOSE FROM FOOD LIST

2 CUPS VEGETABLES 3.5 OZ LEAN PROTEIN
2 TBSP HEALTHY FATS
NUTRITION FACTS: CALORIES: 223 / FAT: 9 G / CARBS: 11 G / PROTEIN: 26 G

MEAL 4: CHOOSE FROM FOOD LIST

2 CUPS VEGETABLES
3.5 OZ LEAN PROTEIN
2 TBSP HEALTHY FATS
NUTRITION FACTS: CALORIES: 223 / FAT: 9 G / CARBS: 11 G / PROTEIN: 26 G

MEAL 5:
½ ORGANIC APPLE
1 SMALL HANDFUL OF RAW ALMONDS
OR 1 TBSP OF NATURAL PEANUT BUTTER
NUTRITION FACTS: CALORIES: 130 / FAT: 8 G / CARBS: 8 G / PROTEIN: 4 G

MEAL 6: CHOOSE FROM FOOD LIST

2 CUPS VEGETABLES
3.5 OZ LEAN PROTEIN
2 TBSP HEALTHY FATS
NUTRITION FACTS: CALORIES: 265 / FAT: 9.6 G / CARBS: 18 G / PROTEIN: 28.4 G

MEAL 7: OPTIONAL

9
 Grocery List
This food list was designed for you to have a choice. For you to take control over your own
nutrition and to learn how to eat healthy for long term. By priming the ingredients below with the
appropriate portions size you will see you results by the choices YOU make!

CARBOHYDRATES:
QUINOA
ORGANIC YAMS
QUICK COOK OATS
BROWN RICE
SWEET POTATO
RED POTATO

LEAN PROTEIN:
EGGS
TURKEY BREAST
CHICKEN BREAST
WILD-CAUGHT TUNA
WILD-CAUGHT TILAPIA
WILD-CAUGHT SALMON
WILD-CAUGHT SEABASS
WILD-CAUGHT MAHI MAHI
WILD-CAUGHT WHITE FISH
GUIDELINES: Limit RED-MEAT, PORK, DELI MEATS ( NITRATE FREE)

VEGETABLES:
KALE
CABBAGE
ZUCCHINI
ASPARAGUS
CELERY
COLLARD GREENS
SPINACH
ARUGULA
BROCCOLI
BELL PEPPERS
MIXED GREENS

10
 Dining Out
Going out to eat is not hard if you know what you are asking for. It’s my job to make sure you
are prepared no matter what the menu throws at you. Don’t be fooled by the fancy labels and
little tricks they try to play! Simply follow the guidelines below when you are ordering and you
will see how easy sticking to the food plan is even when eating out!

 ORDER MEAT GRILLED, BAKED, OR STEAMED. ORDER ALL SAUCES TO BE

PUT ON THE SIDE. ORDER “NO BUTTER” AND “VERY LIGHT” OIL, IF ANY IS
USED.

 ORDER VEGETABLES TO BE GRILLED OR STEAMED WITH NO BUTTER, OIL,

OR SALT.

 ORDER YOUR SALAD WITH ZERO: CROUTONS, TORTILLA STRIPS, DRIED OR

FRESH FRUIT, RANCH OR THOUSAND ISLAND DRESSING.

 ASK IF THEY HAVE A “LOW SUGAR” VINAIGRETTE OPTION. IF NOT,

REQUEST OLIVE OIL AND BALSAMIC VINEGAR. REQUEST THAT THEY PUT
ALL CARBS ON IT.

11
 Healthy Recipes

Don’t let eating healthy be boring. You can always find ways to make a great meal out of
healthy foods! Check out some great ideas that you can make in advance and freeze for
meals all week long that will keep you full and satisfied!

Breakfast

Baked oatmeal (Makes 4 servings)

4 SERVINGS
• 8 egg whites
• ½ cup unsweetened almond milk
• ½ teaspoon salt
• ¾ teaspoon baking powder
• 2 cups quick-cooking oats
• 4 scoops chocolate or vanilla whey protein powder
• ¼ cup raisins (optional)
• 5 packets stevia
• 1 teaspoon cinnamon

Directions:
Preheat oven to 350 degrees. In a large mixing bowl, beat together egg whites, almond milk, salt,
baking powder, oats, protein powder, raisins (optional) and stevia. Pour mixture into a greased
9x13pan. Bake until firm, between 35-45 minutes. Cut into 4 serving sizes!

Oat bran pancakes (Makes 4 Servings)

4 SERVINGS
• ½ cup dry oat bran
• 1 cup liquid egg whites or 5 egg whites
• ½ teaspoon cinnamon
• 2 packets stevia

Directions: Spray a nonstick pan and set to medium heat. Pour all ingredients into pan, mix and
cover. Cook for 7 to 9 minutes.

Breakfast bake (Makes 4 Servings)

4 SERVINGS
• 4 cups liquid egg whites
• 16 asparagus spears, sliced into strips
• 2 cups brown rice or quinoa, cooked
• 1 green or red bell pepper, seeded and sliced pepper
• pinch of sea salt

12
Directions: Preheat the oven to 400 degrees. Lightly spray a cast iron skillet or baking pan with
coconut or olive oil. Add cooked brown rice or quinoa to the skillet. Pour in egg whites. Add
asparagus strips and bell pepper slices. Bake for 15 to 20 minutes.

Egg white muffins (Makes 4 Servings)

4 SERVINGS
Feel free to use whatever vegetables you love for this recipe!
• 4 cups liquid egg whites
• ½ cup spinach, chopped
• ½ cup mushrooms, chopped
Directions: Preheat oven to 350 degrees. Spray the muffin tin with cooking spray. Add fresh
veggies to the bottom of each cup. Pour egg whites over veggies. Cook for 15 to 20 minutes, or
until eggs are opaque and cooked through.

Homemade Protein Bars

 2 cup oatmeal
 4 scoops protein powder
 ½ cup natural nut butter ( peanut, almond, cashew, etc)
 ¼ cup water or less.

Directions: Mix all ingredients into a food processor. Add cinnamon if you would like. You can
also add additional mix in’s like coconut, dark chocolate chips, almond slices, dried fruit or
anything that fits into your dietary needs. Once it is mixed up, place onto a pan and stick into the
freezer for 15 minutes. Slice bars and store with saran wrap for an easy treat!

Lunch or Dinner

Baked lemon with fish (Makes 4 Servings)

4 SERVINGS
• white fish fillets (about 1 pound total)
• 2 teaspoons garlic paste
• 2 teaspoons olive oil
• 1 teaspoon dried rosemary
• ¼ teaspoon black pepper
• ¼ teaspoon salt
• 1 large lemon, thinly sliced

13
Directions: Preheat oven to 450 degrees and place a heavy baking sheet in the oven. Cut 4 large
rectangles of foil and place 1 fillet on each in the center. Combine all ingredients except lemon
slices in a small bowl and stir well. Spread mixture evenly over fish, then place lemon slices
on top. Fold foil over each fillet, creating a packet. Place packaged fish on preheated baking
sheet and bake 13 to 15 minutes, until fish is cooked through.

Slider lettuce wraps (Makes 4 Servings)

4 SERVINGS
• 1 lb lean or extra lean ground bison or turkey breast or chicken breast
• 2 tablespoons salsa
• ½ teaspoon salt
• ½ teaspoon pepper
• large bibb lettuce leaves, washed and dried

Directions: In a bowl, mix ground meat, salt and pepper. Divide into 8 patties. Spray a nonstick
skillet with cooking spray and set to medium-high heat. Place sliders in pan and cook 4 to 6
minutes per side. (Turkey may need more time to cook through.) Place 1 slider on each lettuce
leaf and top with salsa.

Pan-seared chicken (Makes 4 Servings)

4 SERVINGS
• 1 pound boneless, skinless chicken breasts
• 2 cups water
• splash of apple cider vinegar
• 2 tablespoons sriracha
• 1 tablespoon coarse-ground mustard
• ground black pepper to taste
• 1 teaspoon salt
• a couple shakes of garlic powder

Directions: Place all ingredients in a zip-top bag and shake well. Marinate in the refrigerator
for a few hours, or overnight. To cook, preheat oven to 400 degrees. Heat a pan on the stove to
medium-high and sear the chicken for 1 to 2 minutes on each side. Place chicken in a baking pan
and bake in the oven for 8 to 10 minutes, or until juices run clear.

14
Reverse-seared steak
3 SERVINGS
• 1 pound sirloin, or other lean cut of steak
• salt and pepper to taste

Directions: Preheat oven to 250 degrees. Sprinkle steak with salt and pepper and place ona foil
lined baking sheet. Place steaks in oven for 30 to 40 minutes, depending on thickness. Remove
and let rest for 15 minutes. Heat a cast iron skillet to medium high, then sear the steak on each
side for 1 to 2 minutes. Serve immediately.

Veggie burger (Makes 6)

6 SERVINGS
• 2 cups cooked brown rice
• 1 cup finely diced or grated roasted beets
• 1 tsp parsley
• 1 15-ounce can white beans, drained and rinsed
• 1 tablespoon lemon juice
• ¼ cup egg whites
• 2 ounces goat cheese, crumbled
• salt and pepper, to taste
Directions: Preheat the oven to 375 degrees. Combine the rice, beets and parsley in a large bowl.
Purée the beans with the lemon juice and egg in a blender or food processor. Scrape into the
bowl with the rice and beets. Add the goat cheese, salt and pepper, and mix the ingredients
together. Divide mixture into 6 patties. Spray an oven-safe skillet and place over medium heat on
the stovetop. Brown the patties on one side for 2 minutes each side. You can brown these in
batches, 2-3 at a time. Once the patties are browned, place them in the oven for 10 mins.

Butternut squash bake (Makes 4 servings)

• 2 cups roasted butternut squash sliced in 1 inch pieces (see instructions below)
• 2 cups spinach
• 14 egg whites
• ½ tsp salt
• ½ tsp garlic powder
• pepper to taste

Directions:

Roast Squash: Preheat oven to 350 degrees. Slice squash in half, lengthwise.

15
Place squash cut side down on greased baking dish. Roast in the oven 40-45 minutes until
slightly browned on the edges. Remove from the oven, cool, and slice into one inch squares.

Bake: Preheat oven to 325 degrees. Spray a 9x9 glass baking dish with cooking spray. Add
roasted butternut squash and spinach to dish. Add egg whites and spices. Bake 30-45 minutes.
Remove from oven, cool 10 mins.

Tofu scramble (Vegan) (Makes 4 Servings)

4 SERVINGS
• 1 block firm or extra firm tofu
• ½ tablespoon olive oil
• ¾ teaspoon turmeric
• ½ teaspoon salt
• ¼ teaspoon garlic powder
• ¼ teaspoon black pepper

Directions: Spray a pan and heat it to medium on the stovetop. Pat the tofu dry and crush it into
large pieces in a bowl. Add remaining ingredients to the bowl and mix until tofu is coated. Pour
the mixture into the hot pan. Cook for 5-10 minutes until the tofu starts to brown and firm up.
Serve with oatmeal or between 2 slices of Ezekiel bread.

Savory chickpea pancake (Vegan) (Makes 4 Servings)

4 SERVINGS
• 2/3 cup garbanzo bean flour
• 2/3 cup water
• ½ teaspoon baking soda
• ½ teaspoon cumin, or to taste
• ¼ teaspoon garlic powder
• Sprinkle of salt
• Juice of ½ small lemon
• 2/3 cup fresh spinach, torn
• Small handful sliced mushrooms
• ¼ cup cherry tomatoes, sliced

Directions: Spray a skillet with cooking spray and heat to medium. In a bowl, combine flour,
water, baking soda, cumin, garlic powder and salt to taste. Mix well. Add in lemon and stir
gently. Next, add the veggies. Pour half of the mixture onto preheated skillet. Let cook for about

16
5 minutes. Watch for bubbles to form throughout the mixture. This is a good indication of when
it’s ready to flip. Flip and cook another 5 minutes.

Crock Pot Salsa Chicken (makes 4 servings)

 4 boneless skinless chicken breast

 1 jar salsa
 1 packet of low sodium taco seasoning
 1can of corn
 1 can of bean

Directions: Place all the ingredients in a crockpot on the low setting for 4 hours. Enjoy this
chicken with rice or sweet potatoes or shred it for homemade tacos!

Quick and Easy Go to Ideas

Breakfast
 oatmeal and egg white omelet
 protein scoop + oatmeal with 1 piece of fruit
 breakfast egg sand which (homemade)
 yogurt + puffed wheat cereal + fruit
Lunch
 chicken + veggies (grilled or steamed) + sweet potatoes
 turkey + rice + veggies
 tuna + rice cakes + raw veggies and hummus
Dinner
 chicken + sautee veggie stirfry
 baked sweet peppers + ground turkey
 salmon + grilled asparagus
 salad + steak

17
 Healthy Shakes

Chocolate mocha

When you need a little boost of energy!

• ½ cup unsweetened almond milk
• 1 tablespoon Jell-O Sugar-Free Butterscotch Pudding
• 2 packets stevia
• 1 scoop chocolate whey protein powder (25 g protein)
• ½ cup iced coffee
• 1 cup ice
• Instant coffee powder (optional)

Directions: In a blender, mix the milk and pudding powder until it thickens, about 2 minutes.
Add coffee, protein powder, stevia and ice. Blend until smooth. Top with instant coffee powder
for some extra crunch.

Dark Chocolate Blast

• 1 scoop chocolate whey protein powder

(25 g protein)
• 1 cup unsweetened almond milk
• 1 banana
• 1 heaping cup frozen dark sweet cherries
• 3-5 ice cubes

Directions: Blend until smooth

Very Berry Delight (This is great for breakfast.)

• 1 cup unsweetened almond milk

• 1 cup frozen blueberries
• 1 scoop vanilla protein powder

Directions: In a blender, mix all ingredients until smooth.

18
Banana oat shake (My fav for post-workout)

• 1 scoop whey protein powder, any flavor (25 g protein)

• 1/3 cup rolled oats
• 1 cup unsweetened almond milk
• ½ cup cold water
• 2 packets stevia
• ¼ teaspoon cinnamon
• 4 ice cubes

Directions: Blend until smooth

Chocolate Peanut butter (for the sweet tooth!)

• 1 scoop chocolate whey protein powder (25 g protein)

• 1 cup unsweetened almond milk
• 1 banana
• 2 tablespoons PB2 (powdered peanut butter), or 1 teaspoon regular peanut butter
• 3-5 ice cubes

Directions: In a blender, mix until smooth.

Snack Ideas

 handful of almonds (1/4 cup)

 4oz fresh deli turkey roll-ups (add ½ sliced avocado and veggies)
 4 oz lean meat + 2 rice cakes
 1 serving Baked Oatmeal (recipe)
 2 Egg White Muffins (recipe from month 1)
 2 tablespoons natural peanut butter + celery
 2 hard boiled eggs
 1 protein bar (around 200 calories) – quest bars
 beef jerky (150 calories worth)
 veggies with 4 tablespoons hummus
 1 can tuna + 2 rice cakes
 protein shake made with water or no-sugar
 added nut milk + 1 apple
 one container fat-free Greek yogurt + 1 apple or 1 cup of berries
 one serving (100 calories) fat-free cottage cheese + 1 banana
 raw or cooked veggies with 4 tablespoons hummus
 1 can water-packed tuna + 2 rice cakes

19
 Training
You and only you can decide on a training style that you enjoy doing! If it feels forced
then you are not doing something you love and enjoy. Choosing a style is not a one size fits all
approach. You can do multiple training styles as long as you have some type of direction. One
thing I hear the most is about time and consistency. You need to be training and eating correctly
on a consistent basis for you to really see the results you are looking for. I am going to give you
some tips, sample workouts, and motivation for you to achieve your goals. Remember that IF
you have specific goals you want to accomplish please let me know so we can make steps
towards that!

In order to figure out your training style, your goals are dependent on your training
outcome. However, you should be doing BOTH cardio and weight training in because both have
amazing benefits on your body. I am going to break them both down for you so you have a better
understanding of WHY you should be doing both and what to do if you are in a pinch with time!

Cardio
Cardio is short for cardiovascular exercise that consists of any movement that gets your
heart rate up and increases blood circulation throughout the body. There are various forms and
methods of performing cardio exercise all which will have specific benefits and guidelines.

In order to lose weight and body fat, many people perform cardio to burn off excess
calories and since you are moving the body, it is going to increase the need for energy. Some
forms are slightly better when strictly speaking of fat loss but all cardio, regardless of form will
burn off calories. Since fat loss does depend on calories burned versus calories consumed it is a
step in the right direction. The reason to do cardio does not end with fat loss, there are a wide
variety of health benefits you receive from a regular cardio program.

Benefits of Cardio
IMPROVED HEART HEALTH
 The first one is an improved condition of your heart. Your heart is a muscle just like any
other and in order for it to become strong it must be worked. If you fail to work it, it will
weaken over time and this can cause a variety of negative health effects.

INCREASED METABOLISM
 Another reason to perform cardio is for its effects on the metabolism. Along with
speeding up your heart rate, cardiovascular exercise also increases the rate of various
other processes in the body, also known as your metabolism.
 Generally speaking, the more intense the cardio session, the more noticeable increase you
will see with regards to your metabolic rate. Intense interval sprints also known as HIIT

20
 increase the metabolism. An increased metabolism means an easier time maintaining
your weight or losing weight as the case may be.

IMPROVED HORMONAL PROFILE

 Performing cardiovascular exercise also changes the hormonal profile in your body
considerably. It releases 'feel good' hormones that will help ease symptoms of depression
and fatigue as well as releasing hormones that decrease the appetite.
 Individuals who partake in regular cardio exercise often have a much more positive
outlook on life simply because they are getting the stress-relief benefits from these
hormones.

IMPROVED RECOVERY ABILITY

 Certain types of cardio exercise at a more moderate paced, can decrease
your recovery time too. If you have just performed a hard session in the gym, hopping on
the treadmill for a walk or light jog will help to remove some of the by-products that
were created during the lifting session.
 This will help to reduce your DOMS (delayed onset of muscle soreness) and help bring
more oxygen rich blood to the muscle tissue improving in the repair and rebuilding
process. To you, this translates to your being able to get back into the gym quicker and
work the muscles again.
 Building muscle mass is a combination of an overloading stimulus and sufficient rest to
allow the muscle to heal itself. If you skew this balance either direction, either working
out too much or providing too much rest in between, you aren't going to get optimal
results.
 The more frequently you are able to work a muscle though (assuming full recovery has
been achieved) the faster you will add additional new muscle. Cardio helps you do this.
Just don't take this too far as excess cardio or cardio done at such a high intensity that it
places additional strain on the muscles is going to actually hinder recovery rather than aid
it.

21
 How to Choose your Cardio?
LOW INTENSITY CARDIO

 Low-intensity, long-duration cardio up to medium-intensity, medium-duration exercise.

This means that your workout session lasts from about 30 minutes to an hour or more.
 This category also includes exercises such as walking (on the low-intensity
end), biking, swimming, jogging, and similar activities. Generally, you should be able to
hold a conversation while doing regular cardio.

HIGH INTENSITY CARDIO

 You maintain a high level of intensity throughout most of your session. However,
because of the high-intensity, your sessions are relatively short generally 30 minutes or
less.
 You can do many of the same exercises you do for regular cardio, except you ratchet up
the intensity. Examples include running, hiking and rowing. Generally, it's extremely
difficult to hold a conversation while performing a high-intensity workout.
 If you're doing a fairly intense workout, then your body will burn up a lot of calories as it
taps into its glycogen stores and ATP (adenosine triphosphate) pathway for energy. I
won't get into the chemistry of how this works. However, the point is that your body is
using sources other than fat stores to create the energy needed for this workout.

HIIT –HIGH INTENSITY INTERVAL TRAINING

 This is a variable intensity session where you alternate between bursts of 100% output
followed by active "rest" periods where you drop to about 50% output.
 The length of these intervals as well as the type of exercise you're performing depends on
your fitness level. For example, someone who's just starting out may jog for 15 seconds
and then walk for 15 seconds. Meanwhile, someone with a higher level of cardio fitness
may sprint for 30 seconds and then jog for 15 seconds. This cycle repeats for 12-to-15
minutes followed by a cool down period of light exercise.
 In all cases, you should be giving 100% effort during the high-output interval. If you're
doing this workout the right way, you should not be able to hold a conversation while
you're doing it

22
 Weight Training

When talking about weight training, there are so many different styles and techniques
that you can learn and incorporate into your routine. You need to do things you like and enjoy so
it’s something you can continue for long term. In the realm of weight training, you can do
bodybuilding workouts, CrossFit, Olympic lifting, and various weight training classes. In order
to stick to a plan, you have to enjoy it, have fun doing it and stick to a program.

Benefits of Weight Training

HEALTH

 Increases HDL - High Density Lipoprotein (good cholesterol) and decrease LDL - Low
Density Lipoprotein (bad cholesterol).
 Reduces risk of diabetes and insulin needs.
 Lowers risk of cardiovascular disease.
 Lower high blood pressure.
 Lowers risk of breast cancer - reduces high estrogen levels linked to the disease.
 Decreases or minimizes risk of osteoporosis by building bone mass.
 Reduces symptoms of PMS (Premenstrual Syndrome)
 Reduces stress and anxiety.
 Decreases colds and illness.

STRENGTH

 Increased muscle strength, power, endurance and size. Enhanced performance of

everyday tasks. You will be able to do everyday tasks like lifting, carrying and walking
up the stairs with greater ease.

BODY COMPOSITION

 Boosted metabolism which means burning more calories when at rest. Reduced body fat.
Your overall weight may not change, but you will gain muscle and lose fat. Over time
you should notice decreases in waist measurements and body fat measurement.

23
MUSCLE TONE

 The conditioning effect will result in firmer and better-defined muscles.

POSTURE

 The way you sit and stand are influenced by the health of a network of neck, shoulder,
back, hip and abdominal muscles. Stronger muscles can help you stand and sit straighter
and more comfortably. Improved balance and stability.

STATE OF MIND

 As you begin to notice the positive physical changes in your body and develop a regular
exercise routine your ability to handle stress effectively will improve. Weight training
allows you to sleep better, for example you fall asleep quicker and into a deeper sleep.
Clinical studies have shown regular exercise to be one of the three best tools for effective
stress management.

24
 Different Types of Training Styles

You might be asking yourself, WHERE DO I EVEN START? For many of my clients the simple
answer to this is, what do you enjoy? Then do that! Consistency will overpower any training
style or fitness domain as you will gravitate to what you enjoy doing and it won’t seem like work
at all. Here are three of the most common types of training styles!

1.) Circuit Training

 It's efficient, metabolic, and combines a balanced amount of strength and muscle
development. This means it's great for anyone looking to
increase strength and endurance but maintain a lean physique.

 The key to proper circuit training is rotating through 4 to 8 multi-joint, dynamic

exercises without resting between sets. Go with exercises that combine both lower- and
upper-body muscles.

 An effective circuit-training program can require as few as 3 workouts a week at 45 to 60

minutes, and I recommend using free weights to encourage quick and convenient
transition between weights and exercises.

Sample Circuit Training schedule

 Aim to do 3 to 4 circuits for any given workout, with a rep range of 10 to 20 for each
exercise. Your weekly training schedule should look like this:
 Day 1: Circuit training
 Day 2: Cardio
 Day 3: Rest
 Day 4: Circuit training
 Day 5: Cardio
 Day 6: Circuit training
 Day 7: Rest

2.) CrossFit
 CrossFit exercises include plyometric, running, and explosive-type movements, making it
perfect for athletes wanting to build explosive fitness, called metcons.
 CrossFit is a specialized workout style and will challenge you mentally, so I don't
recommend trying it on your own unless you know how to effectively program so you are
not over training or taxing one body part.

Sample CrossFit Schedule

25
  CrossFit can go along with normal weight training, so here is a weeklong schedule to
follow:
 Day 1: CrossFit Metcon
 Day 2: Cardio/Weight lifting
 Day 3: Rest/cardio
 Day 4: CrossFit Metcon
 Day 5: Cardio/Weight lifting
 Day 6: CrossFit Metcon
 Day 7: Rest

3.) Bodybuilding Workouts

 This is one of the most popular workout styles out there, the bodybuilder workout is what
you commonly see in fitness magazines.
 It is perfect for anyone looking to compete in bodybuilding OR to put on some lean
muscle or even shred up their physique.
 It's effective and lets you focus on shaping and building each muscle group. You should
plan on spending 60 to 90 minutes in the gym each session, 4 to 5 days a week.
 For cardio, doing it separate from or immediately after your weight training is the best
strategy. Your sets and reps will depend on what phase of bodybuilding you are in.
For strength and lean muscle gains:
 4-6 sets of 3-8 reps for each exercise with 60-240 seconds of rest between sets.
For Hypertrophy and increased size:
 3-4 sets of 8-12 reps for each exercise with 45-120 seconds of rest between sets.

Sample Bodybuilding Schedule

 Day 1: Chest/ Triceps

 Day 2: Legs/ Quads
 Day 3: Cardio
 Day 4: Back/ Biceps
 Day 5: Shoulders
 Day 6: Legs/ Hamstrings
 Day 7: Rest

26
 Circuit Training Plan

Circuit #1 (barbell circuit)

 Aim to do 3 to 4 circuits for any given workout, with a rep range of 10 to 20 for each
exercise. Little to no rest between exercises.

-Bent over barbell row

-Barbell deadlift
-Power Clean
-Front squat
-Push Press
-Bicep curls
- Barbell Ab rollout

Circuit #2 (Combination)

 Do each superset for 3 sets of 12 reps before moving onto the next set of exercises.

-Dumbbell squat
(Super set) Dumbbell shoulder press
-Pushups
(Super set) Alternating renegade row
-Reverse Lunge
(Super set) Dumbbell bicep curl

**Single set exercises 3 x 12 reps **

-Tricep dumbbell kickback
-Romanian Deadlift
-Pull ups
-Bench dips
-Hanging leg raises

27
 CrossFit MetCons

#1. 8 Min AMRAP

 10 x Deadlift
 20 x Push ups

#2. 21-15-9
 Overhead Squats
 Pull ups

#3. 8 rounds for time

 5x Power snatch
 10 x Box Jumps
 30 x DU or 90 Single jumps

#4. Murph
 1 mile run
 100 pull ups
 200 push ups
 300 air squats
 1 mile run

#5. 5 rounds for time

 15 x Kettlebell swings
 12 x toes-to-bar
 10 x back squat
 8 x Pull ups
 6 x push press with kettlebell
 3 x squat cleans

28
 Bodybuilding Workout
Day 1 : Monday: Arms
-Close grip bench press 3 x 12
(Superset) Barbell curls 3 x 12

-Tricep press down 3x12

(Superset) incline dumbbell curls 3 x 12

-Skull crushers 3 x 12
(Superset) preacher curls 3 x 12

Day 2: Back
-Chin ups 4 x 12

-Wide lat pull downs 4 x 12

(Superset) bent over rows 4 x12

-One arm row 3 x 12/ arm

(Superset) cable rows 3 x 12

-Close grip pull down 3 x 12

(Superset) straight arm pull down 3 x 12
(Superset) Iso low row 3 x 12

Day 3: Legs
-Squats 4 x 12

-Leg Press 4 x 15

-Leg extensions 3 x 12
(Superset) leg curls 3 x 12

-Stiff leg deadlift 3 x 12

(Superset) reverse lunges 3 x 12/leg

-Calves 3 x 30

Day 4: Shoulders
-Shoulder press with dumbbells 4 x 12

-Lateral raises 3 x 15
(Superset) Front raises 3 x 15
(Superset) rear delt raises 3 x 15

-Upright rows 3 x 12
(Superset) Front plate raises 3 x 12

29
Day 5: Chest
-Bench press 4 x 10
(Superset) Dumbbell fly 4 x12

-Incline chest press 4 x 10

(Superset) Incline fly 4 x12

-Cable fly 3 x 12

-Pushups 3 x failure
(Superset) pec deck 3 x 15

Day 6: ABS
Complete as a circuit
-60 second plank
-50 crunches
-50 reverse crunches
-60 second plank
-50 Mt. climbers
-25 hanging leg raise
-60 second plank

Day 7 : Complete rest

30
 At Home Workout
20 min Full Body At Home Workout

 15 squat jumps
 5 push ups

 25 high knees

 7 burpees

 10 lunges

 7 chair dips

 5 pushups

 10 lunges

 5 push ups

 7 chair dips

 15 squat jumps

 1 min wall sit

 5 pushups

 25 high knees

 Repeat 3x

31
 Pyramid workout!
Start at 10 reps of everything and keep repeating the circuit decreasing each round by 1
rep until you do all exercises for 1 rep each

Round 1
10 Burpees
10 Jump lunges
10 Squats
10 Pushups
10 Jumping Jacks
Round 2
9 Burpees
9 Jump lunges
9 Squats
9 Pushups
9 Jumping Jacks
Round 3
8 Burpees
8 Jump lunges
8 Squats
8 Pushups
8 Jumping Jacks
Round 4
7 Burpees
7 Jump lunges
7 Squats
7 Pushups
7 Jumping Jacks
Round 5
6 Burpees
6 Jump lunges
6 Squats
6 Pushups
6 Jumping Jacks
Round 6
5 Burpees
5 Jump lunges
5 Squats
5 Pushups
5 Jumping Jacks
Round 7
4 Burpees
4 Jump lunges
4 Squats

32
4 Pushups
4 Jumping Jacks
Round 8
3 Burpees
3 Jump lunges
3 Squats
3 Pushups
3 Jumping Jacks
Round 9
2 Burpees
2 Jump lunges
2 Squats
2 Pushups
2 Jumping Jacks
Round 10
1 Burpees
1 Jump lunges
1 Squats
1 Pushups

33
Full Upper Body Workout in the Gym

 This entire workout should take approx. 1 hour.

 Complete 3 sets per exercise before moving onto the next exercise
 Stick with 10-12 reps per set.
o If you are not sure what an appropriate weight is, the key is the last 2 reps of the
set should be challenging.
 Take 1 min break between sets, and 2 min break between exercises
 DB stands for dumb bell

Warm up: 10 min stair climber (moderate speed)

Back : 3 x12

 Wide grip lat pull downs

 DB rows

Chest: 3 x 12

 DB Incline Bench
 Machine flyes

Shoulders: 3 x 12

 Machine Military Press

 DB Side Laterals

Biceps: 3 x12

 Straight bar curls

 Seated DB Hammer curls (alternating sides)

34
Triceps: 3 x 12

 Bench Dips
 Cable Straight bar tricep extensions

Cool down: 5 min walk on low incline treadmill then 15 min of Foam rolling

Beginner Full Lower Body Workout

 This entire workout should take approx. 1 hour.

 Complete 3 sets per exercise before moving onto the next exercise
 Stick with 10-12 reps per set.
o If your not sure what is an appropriate weight, the key is the last 2 reps of the set
should be challenging.

Warmup: 10 min bike

Quads:3 x 12

 Leg Extension
 Goblet Squats with kettlebell
 Walking Lunges weighted

Hamstrings:3 x 12

 Straight Leg Dead lift

 Hamstring Curl seated or lying

Glutes: 3 x 12

35
  Box step ups
 Cable Kickbacks

Calves: 3 x 20

 Standing Calf Raise

 Seated Calf Raise

Cool down: 10 min light walk then 15 mins of Static Stretching

Cardio !!

Stepper
HIIT (High Intensity Interval) Stair climber Workout
Level 50: 2 min warmup
Level 80: 30 sec: Facing Forward
Level 80: 30 sec: Facing Right
Level 80: 30 sec: Facing Backwards
Level 80: 30 sec: Facing Left
Level 120: 30 sec: Sprint
Level 70: 30 sec: Recovery
Repeat 4x
Total workout: 20 min

STEPMILL CHALLENGE
Warm-up: 3-5 min. level 8

Level 12: 2 min.

Level 10: 2 min., skipping every other stair and contracting the glutes on the back leg as you
step
Level 12: 2 min., walking sideways to the right
Level 8: 1 min.
Level 12: 2 min., walking sideways to the left
Level 14: 1 min.

Rower
Warm-up 3-5 min., 20-25 strokes/min.

36
1 min., 30-35 strokes/min.
1 min., 20-25 strokes/min.
30 sec., 25-30 strokes/min. at a higher resistance level
Hop off and do 15 reps of the following
-burpees
-jump squats
-bicep curls
-mt. climbers( 30 total reps )
-v-ups or sit ups
***then repeat for 3 more times excluding the warm up ***

Spin Bike
Warm up for 5 min
REPEAT FOR 30 MIN.
UP AND OUT OF THE SEAT:
SPIN BIKE
2 min. "climb" (Increase the resistance as if you were biking up a steady incline at a moderate
pace.)
SEATED ON THE SPIN BIKE
1 min. moderate intensity
20 sec. sprinting; 20 sec. recovery
20 sec. sprinting
UP AND OUT OF THE SEAT:
SPIN BIKE
1 min. "climb" (High-resistance level.)
SEATED ON THE SPIN BIKE
30 sec. sprint
30 sec. recovery

37