Gtt 16 week nutrition and workout overhaul refresh by Amber Hukari

16-WEEK NUTRITION AND WORKOUT OVERHAUL

16-WEEK NUTRITION AND WORKOUT OVERHAUL Gina Leslie Copyright

Text, edits and design copyright ÂŠ GINATHETRAINER All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, or stored in a database or retrieval system, without the prior written permission of the author. View our website at www.ginathetrainer.com Second e-book edition 2017

DISCLOSURE Unless otherwise noted, GINATHETRAINER is the legal copyright holder of all material on this e-Book, inclusive of written, multimedia, and graphic materials. Pictures and information from this e-Book can be shared, as long as proper credit is attributed, including a link back to the original site and branded logos. All information provided on GINATHETRAINER is for general information purposes. Under no circumstances will we be liable for any loss or damage whatsoever as a result of use of this e-Book and data found within. Guarantee of results from workouts and nutritional plans cannot be made. An honest attempt to include accurate information is made, however 100% accuracy cannot be guaranteed. Use of this e-Book is at the risk of the user. GINATHETRAINER (Gina Leslie) is not a doctor or registered dietitian. The contents of this e-Book should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a qualified healthcare provider. Always consult your physician or qualified health professional on any matters regarding your health.

CONTENTS 5

Introduction

Program Overview

Workout Program Guideline

What to Do Next

Preparing for Success 61

Healthy Grocery Shopping on Budget

Commonly Asked Questions

Recipes

124

Exercise Key

163

VIP Workout Videos

164

Your Global Community

Helpful Apps Setting Goals Goals Sheet

Food Prepping

Weekly Grocery Lists

166

Bonus Feature

Weekly Menus

174

More to Come!

INTRODUCTION The Reason and Design Behind the 16-Week Nutrition and Workout This program was designed with the working professional, busy individual and full-time parent in mind. Working within the health industry over the last 10 years, I have tried just about every diet and “fitness” trend out there, and have failed miserably at some of them. Throughout the past few years, my career in sales and marketing has required that I work in an office setting, as well as travel frequently to out-of-state accounts and tradeshows. The time and resources I once had allotted for my “fit” lifestyle were no longer there. In addition, I also became very over trying to follow the latest trends and breaking the bank for juices and the classes at the trendy workout studio. By combining the knowledge from my seven training and nutrition certifications, 10+ years within the fitness industry and current side education, I created this timeand cost-effective workout program. I then worked with my team to create this visually appealing, user-friendly e-book to guide you through a transformation process that will overhaul your exercise and nutrition routine with the end goal of achieving and maintaining a long-term optimal health and fitness level. 5

INTRODUCTION The Reason and Design Behind the 16-Week Nutrition and Workout The program we have outlined in the e-book is a lifestyle program that will get you well on your way to your fitness goals. In 16 weeks, you will slim down, tone up and feel more energetic. What is a lifestyle program you may ask? It is a program that will provide you with year-round nutrition and workout habits that will have you fitting into your favorite jeans and feeling great! This program is not a “diet,” get-ridiculously-“shredded,” or have-you-looking-like-a-fitness-competitor program; instead, it is intended and strategically created to have you looking and feeling great in your swimsuit, enjoying the process and life!

INTRODUCTION The Reason and Design Behind the 16-Week Nutrition and Workout I would like to add that I have completed seven marathons and a fitness competition, and know that in order to achieve peak performance levels or extreme physical looks, you will have to adhere to strict diets and workout regimens, which are not always healthy or good for your overall wellbeing in the long run. Such diet and workout regimens are only meant to be followed for a fixed amount of time, and are virtually impossible to upkeep year round. Diets and overly intense workout programs are not sustainable for long periods either. In contrast, this 16-week program is one that will allow you to be toned, healthy and happy year round. The recipes that I have strategically put together are nutrient packed and ones that loved ones and your family will enjoy. Lastly, I would also like to add that I did not diet, workout extra or go out of my way to prepare for the photos you will see featured this e-book or related videos. These results are real, achievable and long-lasting.

INTRODUCTION Fitness and health, along with business development and community involvement are just a few of many life-long passions. Working a full-time sales position and being involved in a number of committees and fitness initiatives, my â&#x20AC;&#x153;freeâ&#x20AC;? time is increasingly sparse, which makes living a healthy life quite the challenge.

With the knowledge I have gained through completing seven certifications, along with my previous experience in personal training, health and nutrition coaching, as well as overcoming my own weight issues, I have designed this 16-week program to be effective and seamlessly incorporated in your busy schedule. Given todayâ&#x20AC;&#x2122;s daily demands and fast-paced lifestyle, you will find that this program is effective, fun, economical and one that will work with your daily agenda. You will also notice that it will only require a few pieces of basic equipment, such as: a jump rope, resistance bands, a medicine ball and some dumbbells. The meals are delicious and require very little to make. Win, win! 8

INTRODUCTION GTT’S 5 Pillars of Nutrition & Fitness

1 2 3 4 5

Whole and nutritious foods are the staples to healthy living. A healthy lifestyle starts with clean eating. Just say “no” to dieting and “fake” foods. Move with Intention. Given today’s fast-paced life, “long workouts” are not always possible. Workouts do not need to be lengthy, but they do need to be effective. Incorporating 2-3 high-intensity workouts, or workouts that work the whole body at once, into your workout program will lead to great results in a timely manner. Prepare 80% of your meals when you can. Work travel and client dinners do happen, but aside from those sorts of exceptions, make it a point to prepare your own meals. This enables you to maintain a cleaner diet in a way that feels natural. The majority of the time, when you are dining out, more sodium, processed foods and not-sohealthy fats are consumed. Plus, making your own meals will save you money in the long run. Try new workouts and recipes. Mix it up and have fun when it comes to both nutrition and workouts.

Give back to the community. Giving back to the community is not only good for others, but it is also good for you! It will provide you with a broader perspective on life. When you start to obsess over those numbers on the scale or life in general, giving back can enable you to quickly resort to your experiences with the community and remember what is truly important.

INTRODUCTION Beyond the Gym and Kitchen

TEAMWORK MAKES THE DREAM WORK Do this program with a friend, loved one, spouse, church group or even your children. The 16-week nutrition program is designed for all to enjoy and can be tweaked based on each individualâ&#x20AC;&#x2122;s dietary needs. Working on goals with a partner and/or group also helps keep you accountable and motivated for the times when you feel you are about to slip (or do slip). Someone will be there to encourage you, and vice versa.

COMMUNITY Giving back is one of my core values as a businessperson and human being and an excellent form of exercise. It improves your overall health and positively impacts your community. Not to mention if you sign up to help clean a school, build a home or pick up trash, you will benefit from extra physical efforts, while doing a good deed.

PROGRAM OVERVIEW Program Design The 16-week Nutrition and Workout Overhaul is designed to yield positive results while blending in with today’s busy lifestyle, thereby making healthy living and staying active a part of your everyday life. We combine wholesome nutrition with effective fatburning workouts. Prior to diving into the nutrition and workout plan, we will walk you through cost-effective grocery shopping, food preparation methods, what to do when you are crunched for time, suggested fitness apps and how to recover from fitness “flubs.” You will also find a Goals Sheet, which we strongly encourage you to complete prior to beginning the program. It will allow you to write down (being as specific and deliberate as possible) what your goals are, as well as function as a constant motivator throughout the 16 weeks. The 16-Week Workout and Nutrition Program is broken down in four parts, as you will see on the next page.

PROGRAM OVERVIEW WEEKS 1 - 4

WEEKS 5 - 8

NUTRITION

WORKOUTS

Consume a healthy mix of veggies, lean meats, proteins and complex carbohydrates Combination of cardio and strength moves

WEEKS 9-12 NUTRITION

Complex carbohydrate intake from fruits and vegetables only

WORKOUTS

Torching calories!

“Beefing up” vegetable and lean protein intake

Increase intensity

WEEKS 13-16 NUTRITION

Putting all of the lessons together, focusing on lean proteins and vegetables, while adjusting complex carbohydrates intake

WORKOUTS Maintain a sustainable balance of intensity

PROGRAM OVERVIEW Program Design As stated earlier, the meal plans are based on whole and nutritious foods. We believe in eating as naturally as possible. We will never suggest â&#x20AC;&#x153;diet foods,â&#x20AC;? fake butters, sugars or processed foods. Meals consist of lean proteins, vegetables and complex carbohydrates. They are designed for optimal health and great taste. To achieve optimal results, the 16-Week Workout Program works hand in hand with the 16-Week Nutrition Program. Upon completion, you will become toned and feel in shape as a result of the compound exercise, circuit training and interval-based cardio exercises in this workout program.

We are excited to be a part of your fitness journey, and are looking forward to getting started!

PREPARING FOR

SUCCESS THE FIRST STEP TO ACHIEVING YOUR GOALS IS GETTING IN THE RIGHT

MINDSET In this section we will walk you through the process of fitting workouts into a busy schedule, what do while traveling for business, how to avoid skipping breakfast, how to handle fitness flubs and other helpful tips that will allow you to stick to your nutrition and fitness goals.

PREPARING FOR

SUCCESS WHEN YOU HAVE LESS THAN 30 MINUTES TO SPARE The workouts have been designed to last no more than 45 to 50 minutes. If time is an issue, focus on completing one to two sets in each circuit.

WHEN TRAVELING Do not make traveling an excuse to take a day off from working out. Pack resistance bands and a jump rope. Resistance bands are great for strength training, and jump ropes are a great way to get your cardio in for the day. Resistance bands and jump ropes do not take up a lot of room in your luggage. Push-ups, squats, lunges, burpees, pikes and Russian twists are also some excellent moves you can easily do even in the tiniest hotel rooms.

“IF YOU FAIL TO PLAN, YOU PLAN TO FAIL”

PREPARING FOR

SUCCESS TIPS FOR LIFE ON A BUSINESS TRIP When dining out, stick to ordering lean meats and veggies. Make meals out of appetizers. If drinks are offered and you cannot resist, go for vodka soda or a small glass of wine. Avoid heavy creams and excessive oils. Skip the bread and chip basket.

WEEKEND WARRIORS + CHEAT MEALS Saturdays are your â&#x20AC;&#x153;workout wild card,â&#x20AC;? so perform the workout of your choice. I personally love to take Saturday morning and dedicate it to a long workout. The weekend workout is totally up to you! During the first two weeks of this program, I encourage you to go without a cheat meal. From Week 3 onward, you can enjoy a cheat meal over the weekend. Eat whatever you want, but make sure to keep it to no more than one cheat meal. Upon completion of the 16-week program, you can add a second cheat meal, but initially, stick to no more than one cheat meal per weekend.

ATTITUDE OF GRATITUDE, ALWAYS! Gratitude is a big factor in living a healthy and well-balanced life. Throughout the 16-week program (and hopefully you will continue to do so after as well), write down three things you are grateful for on a daily basis. This will keep your mind focused, positive and it will help yield better results!

PREPARING FOR

SUCCESS LIMITED TIME + BUDGET? NO PROBLEM! The 16-week menu includes a variety of food options. There are four breakfast, lunch, snacks and dinner options for each fourweek period. We have found that it is easier to stay consistent by picking one breakfast, lunch, snack and dinner for the week and making a batch of it. This system will not only alleviate the preparation work on Sundays, but it will also save you money, since you will be buying the same items in larger quantities for the week. Also, if you are cutting back on meat or following a strict budget, replace almond butter with peanut butter, and lean meats with quinoa or beans.

SIMPLIFY THE GROCERY SHOPPING PROCESS The majority of the spices, condiments and seasonings can be purchased during Week 1, and they should last you for many weeks, so you do not need to purchase them over and over again. The items are repeated on the subsequent grocery lists as a reminder of what you will be using for that time period, but you will not necessarily have to purchase them each week. As the weeks progress, you will notice some items on the grocery lists marked in blue. These are items that were not on the previous list, which you will have to buy new for the new period of weeks. The remaining items are the same, so you will only have to check that you have enough from the week prior or replenish as needed. Buying in bulk can save time and money, but always double check what is in your pantry so you do not double buy. You will also notice there is no calorie or macronutrient counting on this program, but rather a focus on eating real, freshly prepared food â&#x20AC;&#x201C; the way we believe it should be.

PREPARING FOR

SUCCESS We believe healthy living should be accessible and affordable. In the next several pages, we will provide timetested tips that will ensure you can shop for healthy foods, even if you are on a budget or are looking to save both calories and dollars.

PREPARING FOR

SUCCESS BREAKFAST ON THE RUN! Recipes such as the Chia Seed Pudding and Egg Muffins will allow you to prepare your breakfast ahead of time. The breakfast meals take very little time to make.

If you are really in a pinch for time in the morning, focus on the smoothie suggestions or make the chia seed pudding and egg muffins ahead of time, so they are ready to go first thing in the morning.

Healthy Grocery Shopping on a Budget CHICKEN

QUINOA

Buy in bulk.

Quinoa is an excellent source of protein and can be used as a substitute for animal meat.

Portion out what you will eat for the week, and store the remaining quantity in the freezer. Purchase all natural frozen chicken breasts to save money. Fresh ground chicken is often less expensive than chicken breasts. They make for great burgers, too! Chicken thighs are a great source of protein, which usually cost less than the chicken breasts and are great for roasting with vegetables.

MEAT ALTERNATIVES ▪ ▪ ▪ ▪ ▪

Tofu Lentils Black Beans Garbanzo Beans Veggie Burgers

TURKEY Purchasing frozen turkey burgers or ground turkey is another way to minimize costs.

Healthy Grocery Shopping on a Budget FRUITS + VEGETABLES Shop the fruits and vegetables that are in season. Check out your local farmers market.

SNACKS ▪

Almonds and nuts are a great snack, plus you can buy them in bulk, which you can then prepackage.

▪

Rice cakes are tasty and inexpensive.

▪

Apple, oranges, carrots and celery are typically low-cost and make for great portable snacks.

Shop the sales. Buy in bulk and freeze. Purchase all-natural frozen fruits and vegetables.

BEANS Garbanzo beans and lentils are excellent plant-based protein sources that can be purchased in bulk, and are a less-expensive alternative to animal meat.

COMPLEX CARBOHYDRATES Yams and brown rice can make a meal more filling and are often inexpensive. Good-quality oatmeal makes for a tasty, filling and inexpensive breakfast.

SETTING GOALS

efore we begin our fitness journey, please take a moment to fill out the Goals Sheet on the next page. This will help reinforce your goals and will be a great resource to turn to when you feel that your motivation may be floundering.

Be sure to look at it as much as possible (at least first thing in the morning) to ensure your mind is always focused on your goals as you start the day. True health is a mental habit as much as it is a physical one. This 16-Week Nutrition and Fitness Overhaul is founded on this holistic approach. GTT Tip: Take a screenshot of your completed Goals Sheet on your smart phone, or print out a copy to carry with you at all times. This constant reminder is an effective tool that will not only aid you in achieving your desired results, but also stay on track throughout the process.

GOALS SHEET Write Down 3-5 Goals You Hope to Accomplish Over The Next 16 Weeks: 1. 2. 3. 4. 5.

After you write down the goals. Take a few moments to write down WHY you chose these goals. This serves as a great enforcer. For example if it is weight, write down something along the following: I want to lose weight so I can feel great, have more energy, keep up with my kids and fit into those pair of jeans. I often find when you tie it to improving your life for yourselves and loved ones it helps you stick to your goal.

Revisit this sheet weekly, bi-weekly & even monthly. This will help keep you focused! Make a Vow To Do The Best You Can Life happens, we fall down but what matters in the end is that we pick ourselves up and keep on trucking! If you happen to veer off, donâ&#x20AC;&#x2122;t worry just veer back on!:) Have patients with yourself and take a positive approach to your new fitness journey. 23

has nothing to do with itâ&#x20AC;?

â&#x20AC;&#x153;LUCK

FOOD PREPPING Food prepping is key to any successful nutrition program and healthy lifestyle. This section will walk you through methods to prepare healthy meals in a way that is accessible and ready to eat at all times!

FOOD SUNDAYS PREP I am a huge fan of taking some time on the weekend to prepare your meals for the week! On Sundays, I prepare my meals for the following three days. I typically prepare the meats on Sundays and Wednesdays for the work week. If you decide to prepare the meats for the entire week on Sunday, I suggest freezing the meat that you plan on eating later in the week.

Block out an hour or two each Sunday to make your lunches ahead of time and pre-cut all of your fruits and veggies. You can make a number of meals for the days ahead and even save some in the freezer for later. Grill several pieces of chicken at a time, cook batches of quinoa and brown rice, and pre-pack your snacks so they are ready to go when you need them. I usually stick my carrots, almonds and chopped veggies in individual containers so they are ready to go.

ALTERNATIVE METHODS Cook a large dinner and save the leftovers for lunch or for the next evening’s dinner. Food prep once on Monday and once during the week.

Benjamin Franklin

“BY FAILING TO PREPARE, YOU ARE PREPARING TO FAIL.”

FOOD PREP

Rise and shine earlier and make your breakfast and lunch for the day, or begin some prep work for dinner. Invest in a good crock! Making crockpot meals save time and money in the long run. Not to mention, there are a ton of great crockpot recipes on the web. 26

WEEKLY GROCERY LISTS The grocery lists, menus and workouts are designed to work in tandem. You will find their respective weekly labels on the header or bottom right corners of each page. If you are on a budget or scaling back on spending, please refer to pages 20 and 21 and make substitutions as needed. There will be some items you will not need to buy again, and should last well into the coming weeks. After Week 4, we note the “new” grocery items in blue in order to facilitate the grocery shopping process. The salads, quinoa bowls, hummus and a number of other recipes yield 3-5 servings. If you are cooking for one, this will allow you to make a meal that will last a few days. Cooking in bulk allows you to save money and cuts down on time spent food prepping. If you are cooking for multiple people, it will render enough servings for everyone to enjoy. We highly recommend that you familiarize yourself with the recipes starting on page 65 prior to shopping for the items on the grocery lists. Let’s get started!

GROCERY LIST WEEKS 1 - 4 PROTEIN

COMPLEX CARBS

❑ Eggs ❑ Vanilla Protein Powder ❑ Chicken ❑ Salmon ❑ Turkey Burgers ❑ Black beans

❑ ❑ ❑ ❑

VEGETABLES

HEALTHY FATS

❑ ❑ ❑ ❑ ❑ ❑ ❑ ❑ ❑ ❑

Spinach Onions Purple Cabbage Baby tomatoes Parsley Green & Purple Onions Mint Romaine Broccoli Asparagus

FRUIT ❑ Banana ❑ Apple ❑ Frozen Berries

Yams Oatmeal Low-carb wrap Mini-low carb taco wraps ❑ Rice Cakes ❑ Wild Rice

❑ Extra-Virgin Olive Oil ❑ Coconut Oil ❑ Coconut Butter (optional) ❑ Avocado (optional) ❑ Goat Cheese (optional)

SPICES + CONDIMENTS ❑ ❑ ❑ ❑ ❑ ❑ ❑ ❑ ❑ ❑ ❑

Hummus Paprika Oregano Sea Salt Black pepper Organic Maple Syrup Cinnamon Truvia Vanilla Extract Salsa Lemon Juice

SEED + NUTS ❑ Chia Seeds ❑ Quinoa

OTHER ❑ Almond Milk ❑ Coffee ❑ Tea

GTT TIP: Print or save a screenshot of this list on your smartphone and take it to go on your next trip to the store. Bonus: Share with a loved one!

GROCERY LIST WEEKS 5 - 8 PROTEIN

COMPLEX CARBS

❑ Greek Yogurt ❑ Eggs ❑ Vanilla Protein Powder ❑ Chicken ❑ Salmon ❑ Turkey Burgers ❑ Black beans

❑ ❑ ❑ ❑

VEGETABLES ❑ ❑ ❑ ❑ ❑ ❑ ❑ ❑ ❑ ❑ ❑

Basil (optional) Spinach Onions Purple Cabbage Baby tomatoes Parsley Green & Purple Onions Mint Romaine Broccoli Asparagus

FRUIT ❑ Banana ❑ Apple ❑ Frozen Berries

Yams Oatmeal Rice Cakes Wild Rice

HEALTHY FATS ❑ Avocado ❑ Almond Butter ❑ Coconut Butter (optional) ❑ Goat Cheese (optional)

SPICES + CONDIMENTS Lemon Juice Hummus Paprika Oregano Sea Salt Black pepper Organic Maple Syrup ❑ Cinnamon ❑ Truvia ❑ Vanilla Extract ❑ ❑ ❑ ❑ ❑ ❑ ❑

SEED + NUTS ❑ Almonds ❑ Chia Seeds ❑ Quinoa

OTHER ❑ Almond Milk ❑ Coffee ❑ Tea

GTT TIP: Print or save a screenshot of this list on your smartphone and take it to go on your next trip to the store. Bonus: Share with a loved one!

GROCERY LIST WEEKS 9 - 12 PROTEIN

COMPLEX CARBS

Ground Turkey White Fish of Choice Eggs Vanilla Protein Powder ❑ Chicken ❑ Salmon

❑ Yams ❑ Oatmeal

❑ ❑ ❑ ❑

VEGETABLES ❑ ❑ ❑ ❑ ❑ ❑ ❑ ❑

Red Bell Peppers Spinach Onions Baby tomatoes Parsley Romaine Broccoli Asparagus

FRUIT ❑ Banana ❑ Apple ❑ Frozen Berries

HEALTHY FATS ❑ ❑ ❑ ❑ ❑

Extra-virgin Olive Oil Avocado Almond Butter Goat Cheese Coconut Butter (optional)

SEED + NUTS ❑ Chia Seeds ❑ Quinoa

SPICES + CONDIMENTS ❑ Salsa ❑ Low-Sodium Marinara Sauce ❑ Hummus ❑ Oregano ❑ Paprika ❑ Sea Salt ❑ Black pepper ❑ Organic Maple Syrup ❑ Cinnamon ❑ Truvia ❑ Vanilla Extract

OTHER ❑ ❑ ❑ ❑

Lemon Juice Almond Milk Coffee Tea

GTT TIP: Print or save a screenshot of this list on your smartphone and take it to go on your next trip to the store. Bonus: Share with a loved one!

GROCERY LIST WEEKS 13 - 16 PROTEIN

COMPLEX CARBS

Black beans White Fish of Choice Eggs Vanilla Protein Powder ❑ Chicken ❑ Salmon

❑ ❑ ❑ ❑

VEGETABLES ❑ ❑ ❑ ❑ ❑ ❑ ❑ ❑ ❑

Zucchini Red Bell Peppers Spinach Onions Baby tomatoes Parsley Romaine Broccoli Asparagus

FRUIT ❑ Banana ❑ Apple ❑ Frozen Berries

Low-carb Taco Wraps Rice Cakes Yams Oatmeal

HEALTHY FATS Extra-virgin Olive Oil Avocado Almond Butter Coconut Butter (optional) ❑ Goat Cheese (optional) ❑ ❑ ❑ ❑

SEED + NUTS

SPICES + CONDIMENTS ❑ Low-sodium Marinara Sauce ❑ Salsa ❑ Lemons ❑ Hummus ❑ Paprika ❑ Oregano ❑ Sea Salt ❑ Black pepper ❑ Organic Maple Syrup ❑ Cinnamon ❑ Truvia ❑ Vanilla Extract

❑ Chia Seeds ❑ Quinoa

OTHER ❑ Almond Milk ❑ Coffee ❑ Tea

GTT TIP: Print or save a screenshot of this list on your smartphone and take it to go on your next trip to the store. Bonus: Share with a loved one!

WEEKLY MENUS This section provides you with a brief overview of the menus that will serve as a nutrition guide for you to follow every four weeks. They include a variety of breakfasts, lunches, snacks and dinners that are simple to prepare with convenient cooking times, while keeping costs at a minimum and enabling you to stay focused, full and healthy throughout the process. You will find the full recipes on pages 63-123.

Be sure to match the weeks with the correct Grocery List and Workout Routine!

MENU WEEKS 1 - 4 BREAKFAST OPTIONS 1. 2. 3. 4.

Banana Pancake Veggie Scramble & Â½ of Yam Power Oatmeal & Apple Super Shake

LUNCH OPTIONS 1. 2. 3. 4.

Chicken Wrap & Apple Quinoa Salad & Apple Tabbouleh & Hummus Super Salad & Protein

SNACKS 1. Veggies & Hummus 2. Rice Cakes With Avocado & Paprika DINNER OPTIONS 1. 2. 3. 4.

Salmon, Vegetables & Wild rice Turkey Burger, Yam & Salad Quinoa Stir-Fry Healthy Fish Tacos

MENU WEEKS 5 - 8 BREAKFAST OPTIONS 1. 2. 3. 4.

Veggies Scramble with Avocado & Berries Mean & Lean Protein Shake Egg & Veggie Muffins Banana Pancake

LUNCH OPTIONS 1. 2. 3. 4.

Super Salad & Protein Roasted Chicken Thighs & Veggies Veggie Wrap and Greek Yogurt Bun-less Turkey Burger & Roasted Veggies

SNACKS 1. 2. 3. 4.

Veggies & Hummus Almonds & Apple Greek Yogurt with Cinnamon Rice Cakes with Avocado & Paprika

DINNER OPTIONS 1. 2. 3. 4.

Salmon & Veggies Super Salad with Lean Meats Roasted Chicken & Veggies Quinoa Stir-Fry

MENU WEEKS 9 - 12 BREAKFAST OPTIONS 1. 2. 3. 4.

Veggie Scramble with Avocado Chia Seed Pudding Egg Muffins Protein shake

LUNCH OPTIONS 1. 2. 3. 4.

Mediterranean Salad with Grilled Chicken Roasted Chicken & Vegetables Quinoa and Roasted Veggie bowl Turkey or Veggie Burger with salad

SNACKS 1. One Hard-Boiled Egg & Â¼ of an Avocado with Sea Salt 2. Coconut & Cinnamon Yam 3. Chopped Veggies with Hummus or Almond Butter 1. Apple & Almond Butter DINNER OPTIONS 1. 2. 3. 4.

Mediterranean Chicken Patties & Greek Salad Turkey Meatball & Zucchini Squash Fish & Roasted Veggies Roasted Chicken with Asparagus & Onions 35

MENU WEEKS 13 - 16 BREAKFAST OPTIONS 1. 2. 3. 4.

Egg & Veggie muffins Chia Seed pudding Protein Shake Banana Pancake

LUNCH OPTIONS 1. 2. 3. 4.

Salad With Protein Roasted Chicken, Veggies & Yam Tabbouleh & Hummus Quinoa & Veggie Stir-fry

SNACKS 1. 2. 3. 4.

Veggies & Hummus Almonds & Apple Rice Cakes with Avocado & Paprika Greek Yogurt with Cinnamon

DINNER OPTIONS 1. 2. 3. 4.

Salmon & Vegetables Turkey Burger, Yam & Salad Roasted Chicken & Veggies Healthy Fish Tacos

WORKOUT PROGRAM GUIDELINE

WEEKS 1 - 4 “People often say that

motivation doesn't last. Well, neither does bathing; that's why we recommend it daily.” Zig Ziglar Exercise key to all moves is listed from pages 124 to 162. See BONUS FEATURE on page 163.

WORKOUT PROGRAM DAY 1 CARDIO Move from one exercise to the next with little to no rest until you complete all of the exercises in the circuit, then rest for 30-60 seconds. Repeat the sequence.

Perform 30-45 Minutes of Cardio + Core

CORE CIRCUIT ❑ Pikes for 30-90 seconds ❑ Walking Lunges with Russian Twists for 30-90 seconds ❑ Supermans for 30-90 seconds

Perform 3 Sets

WEEKS 1 - 4

WORKOUT PROGRAM DAY 2 Move from one exercise to the next with little to no rest until you complete all the exercises, then rest for 30-60 seconds. Repeat the sequence.

❑ 5-minute warm-up

CIRCUIT ❑ ❑ ❑ ❑

Push-ups 30-60 for seconds Walking Lunges with Rotation for 30-60 seconds Back Row for 30-60 seconds Jump Squats with Medicine ball for 30-60 seconds

2-3 sets

CIRCUIT 2 ❑ ❑ ❑ ❑ ❑

Chest Press off Stability Ball (bench is fine) for 30-60 seconds Back Row for 30-60 seconds Reverse lunges for 30-60 seconds Lat Raise for 30-60 seconds Mountain Climbers for 30-60 seconds

2-3 sets

CIRCUIT 3 ❑ Jump rope for 3 minutes ❑ 30-90 seconds plank

3-5 sets

WEEKS 1 - 4

WORKOUT PROGRAM DAY 3 CARDIO Perform 45 minutes of the cardio of choice + core exercises Move from one exercise to the next with little to no rest until you complete all of the exercises, then rest for 30-60 seconds. Repeat the sequence.

CORE EXERCISES ❑ Pikes for 30-90 seconds ❑ Russian Twists for 30-90 seconds ❑ Supermans for 30-90 seconds Perform 3 Sets

WEEKS 1 - 4

WORKOUT PROGRAM DAY 4 Move from one exercise to the next with little to no rest until you complete all of the exercises, then rest for 30-60 seconds. Repeat the sequence.

❑ 5-MINUTE WARM UP

CIRCUIT 1

CIRCUIT 2

❑ Push-ups ❑ Chest Press in Bridge position for 30-60 seconds ❑ Back Row for 30-60 seconds ❑ Single Leg Lat Raise for 30-60 seconds ❑ Triceps Dips with Leg Extension for 30-60 seconds ❑ Plank for 30-90 seconds ❑ 5, 25-yard sprints

❑ Walking lunges for 30-60 seconds ❑ Single-leg dead lift for 30-60 seconds ❑ Deep body weight squats for 30-60 seconds ❑ 5, 25-yard sprints

2-3 sets

CIRCUIT 3 ❑ ❑ ❑ ❑ ❑

Pikes for 30-60 seconds Bicycles for 30-60 seconds Plank Twists for 30-60 seconds Supermans for 30-60 seconds 5, 25-yard sprints

2-3 sets

WEEKS 1 - 4

WORKOUT PROGRAM DAYS 5 -7 DAY 5

DAY 6

Yoga, stretch or active recovery

45-60 minutes of a workout of choice

DAY 7 REST DAY

CONGRATULATIONS! You have successfully completed the first four weeks! Treat yourself to the activity of your choice. Remember to revisit your Goals Sheet in preparation for the upcoming week.

WEEKS 1 - 4

WORKOUT PROGRAM GUIDELINE

WEEKS 5 - 8 Exercise key to all moves is listed from pages 124 to 162. See BONUS FEATURE on page 163.

WORKOUT PROGRAM DAY 1 HIIT CARDIO Move from one exercise to the next with little to no rest until you complete all the exercises, then rest for 30-60 seconds. Repeat the sequence.

❑ 5-Minute Warm Up

CIRCUIT ❑ ❑ ❑ ❑ ❑ ❑

5 minutes of jumping rope 30-90 second plank 5 minutes of jumping rope 30-90 second plank 5 minutes of jumping rope 30-90 second plank

2-3 sets

CIRCUIT 2 ❑ 5-10, 25-Yard Sprints or 5-10 minutes of jumping rope

CIRCUIT 3 ❑ ❑ ❑ ❑ ❑ ❑

Pike with medicine ball for 30-60 seconds Mountain climbers for 30-60 second Russian twists for 30-60 seconds Mountain climbers for 30-60 seconds Supermans for 30-60 seconds Mountain climbers for 30-60 seconds

2-3 sets

WEEKS 5 - 8

WORKOUT PROGRAM DAY 2 Move from one exercise to the next with little to no rest until you complete all the exercises, then rest for 30-60 seconds. Repeat the sequence.

❑ 5-Minute Warm Up CIRCUIT ❑ ❑ ❑ ❑ ❑

Push-ups with resistance bands for 30-60 seconds Jump squats for 30-60 seconds Back Row for 30-60 seconds Lat raise on one leg for 30-60 seconds Deep body weight squats for 30-60 seconds

3-4 sets

CIRCUIT 2 ❑ ❑ ❑ ❑

Walking Lunges for 30-60 seconds Chest press with Bridges for 30-60 seconds Push-Ups to Jumping Jacks for 30-60 seconds Triceps Dips with Leg Extension for 30-60 seconds

3-4 sets

CIRCUIT 3 ❑ ❑ ❑ ❑

1-minute squat jacks 1-minute body weight single leg dead lifts on right leg 1-minute body weight single leg dead lifts on left leg 1-minute reverse lunges

2-3 sets

WEEKS 5 - 8

WORKOUT PROGRAM DAY 3 - 4 DAY 3

DAY 4

45 minutes of the cardio exercise of your choice

Yoga or Active Recovery

WEEKS 5 - 8

WORKOUT PROGRAM DAY 5 HIIT CARDIO + STRENGTH DAY Move from one exercise to the next with little to no rest until you complete all the exercises, then rest for 30-60 seconds. Repeat the sequence.

❑ 5-Minute Warm-Up

CIRCUIT ❑ ❑ ❑ ❑

Push-ups for 30-60 seconds Russian Twists for 30-60 seconds Deep body weight squats for 30-60 seconds 1 minute of jumping rope

5-4 sets

CIRCUIT 2 ❑ ❑ ❑ ❑

Reverse lunge with Kick for 30-60 seconds Back Row for 30-60 seconds Pike with Medicine Ball for 30-60 seconds Jump Squats for 30-60 seconds

2-3 sets

CIRCUIT 3 ❑ ❑ ❑ ❑ ❑

Plank Knee to Elbow for 30-60 seconds Side Hops Right Foot for 30-60 seconds Side Hops Left Foot for 30-60 seconds Triceps Dip with Leg Extension for 30-60 seconds 1 minute of jumping rope

2-3 sets

❑ Finish with 5, 25-yard sprints or 5 sets of stairs

WEEKS 5 - 8

WORKOUT PROGRAM DAY 6 - 7 DAY 6 Workout of your choice

DAY 7 REST DAY

CONGRATULATIONS! You have successfully reached the halfway point and I know it has not been easy. By now you should be feeling the positive effects of clean eating and regular exercise. The key to success is consistency, so keep up the great work! The best is yet to come!

WEEKS 5 - 8

WORKOUT PROGRAM GUIDELINE

WEEKS 9 - 12 Exercise key to all moves is listed from pages 124 to 162. See BONUS FEATURE on page 163.

WORKOUT PROGRAM DAY 1 CARDIO Move from one exercise to the next with little to no rest until you complete all of the exercises in the circuit, then rest for 30-60 seconds. Repeat the sequence.

Perform 50 Minutes of the Cardio Workout of your choosing + Core Exercise

CORE CIRCUIT ❑ Pike for 30-90 seconds ❑ Russian Twists for 30-90 seconds ❑ Supermans for 30-90 seconds

Perform 3 Sets

WEEKS 9 - 12

WORKOUT PROGRAM DAY 2 STRENGTH + CARDIO Move from one exercise to the next with little to no rest until you complete all the exercises, then rest for 30-60 seconds. Repeat the sequence.

❑ 5-Minute Warm Up CIRCUIT ❑ ❑ ❑ ❑

Chest press for 30-60 seconds Push-ups to Jumping Jacks for 30-60 seconds Walking lunges for 30-60 seconds Lunge pulses for 30-60 seconds

3-4 sets

CIRCUIT 2 ❑ ❑ ❑ ❑

Push-Ups with Leg-Lift & Abduction for 30-60 seconds Back Row for 30-60 seconds Lat Raises for 30-60 seconds Triceps Dips for 30-60 seconds

3-4 sets

CIRCUIT 3 ❑ Pikes with Medicine Ball 30-60 seconds ❑ Planks with Twist 30-60 seconds ❑ Supermans for 30-60 seconds

3-4 sets

❑ 20 minutes of the cardio exercise of your choice

WEEKS 9 - 12

WORKOUT PROGRAM DAY 3 CARDIO Move from one exercise to the next with little to no rest until you complete all of the exercises in the circuit, then rest for 30-60 seconds. Repeat the sequence.

Perform 50 Minutes of the Cardio Workout of your choosing + Core Exercise

CORE CIRCUIT ❑ Medicine Ball Pikes for 30-90 seconds ❑ Plank Twists for 30-90 seconds ❑ Supermans for 30-90 seconds

Perform 3 Sets

WEEKS 9 - 12

WORKOUT PROGRAM DAY 4 Move from one exercise to the next with little to no rest until you complete all the exercises, then rest for 30-60 seconds. Repeat the sequence.

❑ 5-Minute Warm Up CIRCUIT ❑ ❑ ❑ ❑

Push-ups 30-60 seconds Reverse lunge with pull over for 30-60 seconds Decline push-ups for 30-60 seconds Single arm row for 30-60 seconds

3-4 sets

CIRCUIT 2 ❑ ❑ ❑ ❑

Chest fly with bridges for 30-60 seconds Wood chops with medicine ball for 30-60 seconds Single-leg dead lifts with chest press for 30-60 seconds Lat raises for 30-60 seconds

3-4 sets

❑ 20 minutes of the cardio exercise of your choice

WEEKS 9 - 12

WORKOUT PROGRAM DAY 5 - 7 DAY 5 Yoga / Active Recovery

DAY

Workout of Choice

DAY 7 REST DAY

CONGRATULATIONS! You’ve reached another milestone! At this point, you should be seeing (and feeling) the results of your hard work paying off. Keep track of your progress using the apps, remember to review your goals on a daily basis, and make sure you’re sticking to your nutritional plan!

WEEKS 9 - 12

WORKOUT PROGRAM GUIDELINE

WEEKS 13 - 16 Exercise key to all moves is listed from pages 124 to 162. See BONUS FEATURE on page 163.

WORKOUT PROGRAM DAYS 1 - 2 DAY 1

❑ 50 minutes of cardio + core exercise

DAY 2

Move from one exercise to the next with little to no rest until you complete all the exercises, then rest for 30-60 seconds. Repeat the sequence.

5 minute warm-up CIRCUIT ❑ ❑ ❑ ❑

Push-ups 30-60 seconds Walking lunges with rotation for 30-60 seconds Back Row for 30-60 seconds Jump squats with medicine ball for 30-60 seconds

2-3 sets

CIRCUIT 2 ❑ ❑ ❑ ❑ ❑

Push-Ups with Jumping Jacks (bench is fine) for 30-60 seconds Back Row for 30-60 seconds Reverse lunges with Pull-Over for 30-60 seconds Lat raise for 30-60 seconds Mountain Climbers for 30-60 seconds

2-3 sets

CIRCUIT 3 ❑ Jump rope for 3 minutes ❑ 30-90 seconds plank

3-5 sets

WEEKS 13 - 16

WORKOUT PROGRAM DAYS 3 - 4 DAY 3

❑ 45 minutes of cardio + core exercise

DAY 4

Move from one exercise to the next with little to no rest until you complete all the exercises, then rest for 30-60 seconds. Repeat the sequence.

5 minute warm-up

CIRCUIT ❑ ❑ ❑ ❑ ❑ ❑

5 minutes of jumping rope 30-90 second plank 5 minutes of jumping rope 30-90 second plank 5 minutes of jumping rope 30-90 second plank

CIRCUIT 2 ❑ 5-10, 25-yard sprints or 5-10 minutes of jumping rope

CIRCUIT 3 ❑ ❑ ❑ ❑ ❑ ❑

Weighted Pike for 30-60 seconds Mountain climbers for 30-60 second times Russian Twists for 30-60 seconds Mountain climbers for 30-60 seconds Supermans for 30-60 seconds Mountain climbers for 30-60 seconds

2-3 sets

WEEKS 13 - 16

WORKOUT PROGRAM DAY 5 - 7 DAY 5 Yoga

DAY 6 Workout of Choice

DAY 7 REST DAY

CONGRATULATIONS! YOU HAVE SUCCESSFULLY COMPLETED THE 16-WEEK PROGRAM! You should feel very proud of yourself for committing to the challenge, showing up everyday and accomplishing your goal! Not to mention you are looking H-O-T! 16 weeks is not only enough time to develop great habits that are key to a healthy and fit lifestyle, but also you now have the basic regimen to keep the momentum going. Remember â&#x20AC;&#x201C; Healthy living is a lifestyle!

WEEKS 13 - 16

BONUS WORKOUTS

BONUS WORKOUTS Body Weight Workout 1 • • • • • • • •

Push-ups: 30-60 Seconds Squats: 30-60 Seconds Triceps Dips: 30-60 Seconds Jump Squats: 30-60 Seconds Jack-Knives: 30-60 Seconds Mountain Climbers: 30-60 Seconds Rest for 30-90 Second Repeat circuit 2-4 times

Body Weight Workout 2 • • • • • • • •

High Knees: 30-60 Seconds Walking Lunges : 30-60 Seconds Russian Twists: 30-60 Seconds Push-ups: 30-60 Seconds Pull-Ups: 30-60 Seconds 3 Minutes of Jumping Rope Rest for 30-90 Second Repeat circuit 2-4 times

Bodyweight Workout 3 • • • • • • • • •

Push-Ups: 30-60 Seconds Supermans: 30-60 Seconds Reverse Lunges: 30-60 Seconds Push-Ups to Jumping Jacks: 30-60 Seconds Plank: 30-60 Seconds Burpees: 30-60 Seconds Russian Twists: 30-60 Seconds Rest for 30-90 Second Repeat circuit 2-4 times

WHAT TO DO NEXT GTT Tip: Congratulations once again! You stuck to your goals and completed the 16-week program like a champ! The true test will be to keep up the great work. You can do so by following these after-program action steps:

✧ ✧ ✧ ✧ ✧ ✧ ✧ ✧ ✧ ✧ ✧ ✧ ✧ ✧ ✧ ✧ ✧ ✧ ✧ ✧

Eat veggies or greens at every meal Stick with lean proteins Drink water throughout the day Minimize your alcohol consumption to the weekends Workout at least 4-5 times a week Bring your lunch to work Prepare at least 80% of your meals Workout first thing in the morning to avoid finding excuses to skip it later in the day Go for a walk on your work breaks Set aside some time on Sunday to food prep for the week Mix up your workouts Upon waking up, think of (and write down) three things you are grateful for Always carry extra-workout gear in your car Make weekend events fun and active Sign up for cooking classes Make it a point to sit down for dinner and enjoy the meal Avoid added sugar Stock your kitchen with healthy, fresh and natural foods Volunteer at local events and give back to the community Enjoy herbal teas

COMMONLY ASKED QUESTIONS

COMMONLY ASKED QUESTIONS What to do if or when you fall off the bandwagon during the 16-Week Program? First, don’t sweat it! It happens to the best of us. Add 20 minutes of cardio to your workout program. While it is true that you can never work yourself out of a bad diet, it will help get you back on the right track. Replace your next meal with a lean and green smoothie: 1 cup of vanilla almond milk, 1 cup of frozen berries, 1 cup of greens, ½ a frozen banana, ice and your favorite vanilla protein powder.

What are some portable healthy snacks that require no cooking? Here are some of my favorite portable snacks: • • • • • • • •

Rice cakes with an apple on the side Orange and almonds Bell peppers and avocado Carrots and an almond butter packet Oatmega bars Hard-boiled eggs Healthy trail mix Roasted chickpeas

Why am I always hungry or craving sugary foods at night? This is usually caused by not getting enough to eat earlier in the day. If you find yourself really skimping on breakfast, lunch and/or dinner to cut back on calories, you will most likely feel hungry at night. It can also be one of two other things. Sometimes, when people try to cut back they cut back too much, throwing their body into starvation mode. The result of this can be your body craving certain foods. However, in these moments we usually turn to the worst foods and overeat. It is not uncommon for people who frequently diet to experience binging fits. With that being said, make sure that you are getting a balance of healthy lean meats, veggies and complex carbohydrates, including good sources of fruit. On the other hand, if you find yourself consuming a diet high in sugar, your blood sugar levels are always crashing, causing you to want more and more sugar. In this case, cut back on your sugar intake and focus on a healthy, balanced diet.

RECIPES

This section provides you with the complete recipes for the menu items listed in the weekly section on pages 33 through 36. Be sure to follow the schedule as accurately as possible to ensure optimal results. Use the serving size guideline on the following page as you portion out your meals. Enjoy these healthy and delicious recipes!

SERVING SIZES FEMALE MALE PROTEIN Two palms of protein VEGETABLES While the recommended guidelines say two fists, I say three or four aren’t bad either. CARBOHYDRATES Two cupped hands FATS Two thumbs

PROTEIN One palm of protein VEGETABLES While the recommended guidelines say one fist, I say two or three aren’t bad either. CARBOHYDRATES One cupped hand FATS One thumb

65 Image Source: precisionprep4u.com

RECIPES

WEEKS 1 - 4

RECIPES BREAKFAST OPTIONS

1. BANANA PANCAKE Ingredients ☐ Eggs ☐ 1 Banana ☐ Cinnamon ☐ Vanilla Extract ☐ Organic maple syrup

Cooking Instructions Mash one banana in a bowl. Whisk the eggs and add into bowl containing the mashed banana. Mix in vanilla extract and a dash of cinnamon powder until you achieve a paste-like consistency. Cook like a pancake. Drizzle a little organic maple syrup and enjoy! *Women use 2 eggs, men use 3 eggs. Time: 5-10 minutes

Weeks 1 - 4

RECIPES BREAKFAST OPTIONS

2. VEGGIE SCRAMBLE WITH YAM Ingredients ☐ Eggs ☐ Salsa ☐ ½ Yam ☐ 1-2 Bell Peppers ☐ ¼ Cup Chopped Onions

Cooking Instructions Chop bell peppers and onions. Scramble the eggs. Lightly grease pan with a little coconut oil or extra-virgin olive oil. Sautee bell peppers and onions, then add in the scrambled eggs. Top with salsa. Pair with ½ a baked yam and enjoy! *Males use 3 eggs and ¾ of a yam Time: 10-15 minutes

Weeks 1 - 4

RECIPES BREAKFAST OPTIONS

3. POWER OATMEAL WITH APPLE Ingredients ☐ 1 Apple ☐ Sea Salt ☐ Oatmeal* ☐ Cinnamon ☐ 1 Tbs. Almond Butter or Peanut Butter

Cooking Instructions Boil 1 cup of water. Place ½ cup of slow cooked oatmeal into the boiling water. Add a pinch of sea salt and cinnamon. Let cook. Remove from pot, place in bowl and add 1 tbs. of almond butter and cinnamon. Pair with a side apple and enjoy! *For males use 1 ½ cups of water and 1 cup of dry oatmeal. Use 2 tbs. of almond butter. Time: 5-10 minutes

Weeks 1 - 4

RECIPES BREAKFAST OPTIONS

4. SUPER SHAKE Ingredients ☐ Ice ☐ Cinnamon ☐ 1 Handful of Greens ☐ Organic Maple Syrup ☐ 1 ½ Cups of Frozen Berries ☐ 1 Cup of Vanilla Almond Milk ☐ 1 Tablespoon of Almond Butter ☐ 1 scoop of your favorite Vanilla Protein Powder

Cooking Instructions Place all of the ingredients into a blender; cover and process until smooth. Enjoy! *Males use 1 ½ cups of almond milk, 2 cups of frozen berries and 2 tbs. of almond butter. Time: Less than 5 minutes

Weeks 1 - 4

RECIPES LUNCH OPTIONS 1. CHICKEN WRAP AND APPLE Ingredients ☐ Lettuce ☐ Chicken ☐ 2 tablespoons of Hummus ☐ ¼ cup of Chopped Onions ☐ Low-carb Tortilla

Cooking Instructions Lightly marinate chicken in extra-virgin olive oil, lemon juice and sea salt for four hours (if possible). Throw chicken on the grill, your George Foreman, or bake. Cut up the cooked chicken. Place chopped chicken, lettuce and onions in tortilla in a small container. Add a serving of hummus. This will allow you to make 3 wraps for 3 days without them going soggy. You can then use the hummus for your wrap’s dip. Pair with the apple and enjoy! *Men and women following protein and veggie serving guidelines above. Time: 15-20 minutes

Weeks 1 - 4

RECIPES LUNCH OPTIONS 2. QUINOA SALAD AND APPLE Ingredients ☐ Sea Salt ☐ Cabbage ☐ Lemon Juice ☐ Chopped Onion ☐ ½ Cup of Quinoa ☐ Spinach or Mixed Greens ☐ 2 tbs. Extra-Virgin Olive Oil

Cooking Instructions Place the following ingredients in Mason Jars starting with the first items on the list at the bottom: 1. 2. 3. 3.

Extra-Virgin Olive Oil, Lemon Juice & Sea Salt ½ Cup of Cooked Quinoa Chopped Onion and Cabbage Mixed Greens

Mason Jars will allow you to store the pre-made salad in your refrigerator. When ready to eat, empty the contents on to a plate, pair with an apple and enjoy! *Males use 1-1 ½ cups of cooked quinoa Time: 25 minutes

Weeks 1 - 4

RECIPES LUNCH OPTIONS 3. TABBOULEH When making Tabbouleh & hummus it is best to make a batch of it. The following directions will allow you to make multiple servings that you can eat throughout the week.

Ingredients ☐ 2 Bunches of Parsley ☐ 4 Large Tomatoes ☐ 1 Cup of Dry Quinoa

☐ 1 Bunch of Green Onions ☐ 3 Lemons to Juice ☐ Sea Salt & Cracked Black Pepper

Cooking Instructions Cook the quinoa. Chop up the parsley, green onion, four large tomatoes, and mix with extra-virgin olive oil, lemon juice, sea salt and black pepper. Mix the veggies in with the quinoa after it has cooled and you are all ready to eat!

HUMMUS ☐ 1 Can of Garbanzo Beans ☐ ¼ Cup of Lemon Juice ☐ ½ Garlic Clove (minced) ☐ ¼ Cup of Tahini Sauce ☐ Sea Salt ☐ 2 Tablespoons of EVOO ☐ Paprika to sprinkle on top (optional)

Throw in all of the ingredients with the exception of paprika into a blender. Cover and process until smooth. Optional: Sprinkle a pinch of paprika on top. Enjoy! GTT Tip: You may use store bought hummus if you are short on time. Time: 35-45 minutes

Weeks 1 - 4

RECIPES LUNCH OPTIONS

4. SUPER SALAD + PROTEIN It is easiest to make a batch of super salad to be used throughout the week.

Ingredients ☐ Sea Salt ☐ Minced Garlic ☐ 2 Heads of Romaine ☐ 20 Cherry Tomatoes ☐ Extra-Virgin Olive Oil ☐ 1 Small Bunch of Mint ☐ 2-3 Bunches of Parsley ☐ 1 Chopped Red Onions ☐ Grilled Chicken on Quinoa ☐ 2 Bunches of Green Onions

Cooking Instructions Chop parsley, mint, green and red onions, and pair with romaine lettuce. Cut cherry tomatoes into halves. Use a mix of lemon juice, extra-virgin olive oil and sea salt as dressing. Pair with a piece of grilled chicken on quinoa based on recommended serving size. Enjoy! Time: 40-45 minutes

Weeks 1 - 4

RECIPES SNACK OPTIONS

1. VEGGIES AND HUMMUS Ingredients ☐ Hummus ☐ Chopped Veggies of Choice

Instructions Chop up veggies of choice, pair with hummus and enjoy!

2. RICE CAKES WITH AVOCADO & PAPRIKA Ingredients ☐ Paprika ☐ Avocado* ☐ 2 Rice Cakes

Cooking Instructions Mash the avocado into a smooth texture. Spread the avocado on the rice cake and sprinkle a pinch of paprika on top. Enjoy! * ¼ of an avocado for women, and ½ for men.

Weeks 1 - 4

RECIPES DINNER OPTIONS

1. SALMON WITH VEGETABLES AND WILD RICE Ingredients ☐ Sea Salt ☐ Wild Rice ☐ Lemon Juice ☐ Extra-Virgin Olive Oil ☐ Chopped Basil / Garlic Powder (optional) ☐ 2-3 cups of Vegetables of Choice (for this recipe, I will use broccoli)

Cooking Instructions Drizzle a little extra-virgin olive oil, sea salt and black pepper on the chopped broccoli and pop in the oven heated at 425 degrees for 15-20 minutes or until the florets are tender. Lightly coat salmon with extra-virgin olive oil, chopped basil, sea salt and garlic powder. Throw on the skillet for about five minutes on each side. or until lightly browned and flakey. Pair with a side of wild rice and enjoy! *½ cup for women, ¾-1 cup for men. Time: 25 minutes

Weeks 1 - 4

RECIPES DINNER OPTIONS 2. QUINOA STIR-FRY Ingredients ☐ Quinoa* ☐ Seasoning of Choice ☐ 2-3 cups of Veggies of Choice ☐ 2 tablespoons of Extra-Virgin Olive Oil or Coconut Oil

Cooking Instructions Cook quinoa. Lightly grease your skilled with a little extra-virgin olive oil or coconut oil. Sautee chopped veggies of choice. Once the veggies are almost fully sautéed, add in quinoa. Lightly season with your favorite seasoning and enjoy! *Women use ½ to ¾ cup of cooked quinoa, men use 1 to 1 ½ cups of cooked quinoa.

Time: 25 minutes

Weeks 1 - 4

RECIPES DINNER OPTIONS 3. BUNLESS TURKEY BURGER WITH YAM AND SALAD Ingredients ☐ Yam ☐ Sea Salt ☐ ¼ Avocado ☐ Turkey Burger ☐ Coconut Butter ☐ 1 Serving of Goat Cheese

Cooking Instructions Preheat the oven to 350 degrees. Cook Turkey Burger skillet or the George Foreman Grill. Skillet: If you are cooking on a skillet, it will take approximately 3-5 minutes on each side. Bake the yam in the oven for about 35 minutes at 350 degrees. Microwave: If that is too long for you, just throw the yam in the microwave for about 6-7 minutes. Use a little Coconut butter and sea salt on the yam for taste. Enjoy! Time: 20-45 minutes

Weeks 1 - 4

RECIPES DINNER OPTIONS

4. HEALTHY FISH TACOS Ingredients ☐ Salsa ☐ Salmon ☐ ¼ Avocado ☐ Shredded Lettuce ☐ Low-Carb Mini Tortillas

Cooking Instructions Grill, cook or bake your fish of choice or lean meat (unless it is quinoa or black beans). Place on a mini tortilla. Add your shredded lettuce and salsa. Optional: Add a small amount of avocado. Enjoy! GTT Tip: If you are on budgetary constraints you can substitute the fish for ground chicken, ground turkey or black beans. Time: 20-25 minutes

Weeks 1 - 4

RECIPES

WEEKS 5 - 8

RECIPES BREAKFAST OPTIONS

1. 2-EGG VEGGIE SCRAMBLE WITH AVOCADO AND BERRIES Ingredients ☐ ½ Onion ☐ 1 Cup of Frozen Berries ☐ Spinach or Bell Peppers ☐ Eggs (2 for women, 3 for men)

Cooking Instructions Lightly coat pan with coconut oil or extra-virgin olive oil. Lightly sauté the chopped onions and chopped bell peppers (or spinach). Scramble in the eggs. Top off with avocado (¼ for women ½ for men). Pair with a side of frozen berries Enjoy! Time: 10-15 minutes

Weeks 5 - 8

RECIPES BREAKFAST OPTIONS

2. MEAN N’ LEAN PROTEIN SHAKE Ingredients ☐ Ice ☐ 1 Handful of Greens ☐ 1 Cup of Almond Milk ☐ Dash of Vanilla Extract ☐ Vanilla Protein Powder ☐ 1 Cup of Frozen Berries ☐ 1 Tablespoon of Almond Butter

Cooking Instructions Combine all of the ingredients into the blender. Cover and process until smooth. Enjoy! Time: 5 minutes

Weeks 5 - 8

RECIPES BREAKFAST OPTIONS 3. EGG AND VEGGIE MUFFINS Ingredients ☐ Sea Salt ☐ 4-6 Eggs ☐ Black Pepper ☐ 1-2 cups of Spinach ☐ 1 Chopped Onion ☐ 20-30 Chopped Baby Tomatoes Cooking Instructions Preheat oven to about 350 degrees. Crack egg into a liquid measuring cup and stir with a pinch of sea salt and black pepper. Lightly coat a muffin pan with extra-virgin olive oil or coconut oil. Evenly placed the spinach, chopped tomatoes and onions in each muffin cup. Pour in the egg mixture into each space making sure that you leave a ¼ inch of room in the cup for the baking. Bake for 20-25 minutes, let cool and enjoy! Time: 30-35 minutes

Weeks 5 - 8

RECIPES BREAKFAST OPTIONS

4. BANANA PANCAKE Ingredients ☐ 1 Banana ☐ Vanilla Extract ☐ Organic Maple Syrup ☐ Eggs (2 for women, 3 for men)

Cooking Instructions Mash one banana in a bowl. Scramble the eggs, pour and mix the eggs into the bowl with the mashed banana. Mash into a paste-like mixture. Mix in a small splash of vanilla extract and a dash of cinnamon. Cook like a pancake. Drizzle a little organic maple syrup and enjoy! Time 5-8 minutes

Weeks 5 - 8

RECIPES LUNCH OPTIONS

1. SUPER SALAD AND PROTEIN Ingredients ☐ Quinoa ☐ Sea Salt ☐ Tomatoes ☐ Minced Garlic ☐ Grilled Chicken ☐ 1 bunch of Parsley z ☐ 2 heads of Romaine ☐ ½ cup of Red Onions ☐ 1 small bunch of Mint ☐ 1 bunch of Green Onions ☐ 2 tablespoons of extra-virgin olive oil per serving Cooking Instructions Chop parsley, mint, green and red onions. Pair with romaine lettuce. Use lemon juice, extra-virgin olive oil and sea salt for the dressing. Pair with a piece of grilled chicken on quinoa based on recommended serving size. Enjoy! GTT Tip: It is easiest to make a batch of the super salad to be used though out the week Time: 10-15 minutes

Weeks 5 - 8

RECIPES LUNCH OPTIONS

2. VEGGIE WRAP AND GREEK YOGURT Ingredients ☐ Low-Carb Spinach Wrap ☐ 1 serving of Greek Yogurt ☐ 2 tablespoons of Hummus ☐ Chopped Veggies of Choice

Cooking Instructions Lightly spread your favorite homemade or store-bought hummus on the tortilla. Place your favorite chopped veggies on the low-carb spinach. Wrap up. Pair with your favorite Greek yogurt and enjoy! Time: 5-10 minutes

Weeks 5 - 8

RECIPES LUNCH OPTIONS 3. ROASTED CHICKEN THIGHS AND VEGGIES Makes approximately 3-4 servings. Ingredients ☐ Extra-virgin Olive Oil ☐ 2 Pounds of Chicken Thighs ☐ A Mix of Your Favorite Veggies (Ideally onion, garlic, broccoli, asparagus, cauliflower and yam) ☐ Recommended Herbs (Thyme, Oregano and Rosemary)

Cooking Instructions Heat oven to 425 degrees. Wash your veggies and cut into bite-size pieces. Make a bed of chicken pieces and veggies on the bottom of a baking dish. Make sure there is a little bit of room between the food items for proper roasting, otherwise it will steam instead of roast. Drizzle a little extra-virgin olive oil and seasoning of your choice. Toss and rub around. Cook for about an hour or until the chicken is done. Enjoy! Time: 55-65 minutes

Weeks 5 - 8

RECIPES LUNCH OPTIONS 4. BUN-LESS TURKEY BURGER AND ROASTED VEGGIES Ingredients ☐ Turkey Burger ☐ 1 cup of Roasted Veggies of your choice ☐ Goat Cheese (optional) ☐ ¼ of an Avocado (optional)

Cooking Instructions Preheat the oven at 425 degrees. Cook Turkey Burger or veggie patty on a skillet or on the George Foreman Grill. Skillet: If you are using a skillet, it usually takes 3-5 minutes on each side of the turkey burger, depending on how you like your meat.

Drizzle a little extra-virgin olive oil, sea salt and black pepper on chopped veggies of choice. Pop in the oven heated at 425 degrees for 15-20 minutes. Optional: Spread a little avocado and goat cheese onto your turkey burger. Enjoy! Time: 12-20 minutes

Weeks 5 - 8

RECIPES SNACK OPTIONS 1. VEGGIES AND HUMMUS Ingredients ☐ Hummus ☐ Chopped Veggies of Choice

Instructions Chop up veggies of choice and pair with hummus. Enjoy!

2. RICE CAKES WITH AVOCADO AND PAPRIKA Ingredients ☐ Paprika ☐ 2 Rice Cakes ☐ Avocado (¼ for women and ½ for men) Instructions Spread avocado on rice cake and sprinkle with a pinch of paprika. Enjoy!

Weeks 5 - 8

RECIPES SNACK OPTIONS

3. ALMONDS AND APPLE Ingredients ☐ Apple ☐ Handful of Almonds

Instructions Pair together and enjoy!

4. GREEK YOGURT WITH CINNAMON Ingredients ☐ Cinnamon ☐ Greek Yogurt

Instructions Sprinkle cinnamon on Greek Yogurt and enjoy!

Weeks 5 - 8

RECIPES DINNER OPTIONS 1. SALMON AND VEGGIES Ingredients ☐ Sea Salt ☐ Wild Rice ☐ Lemon Juice ☐ Chopped Basil (optional) ☐ Garlic Powder (optional) ☐ 2 tbs. of Extra-virgin Olive Oil ☐ Vegetables of Choice (for this recipe I will use broccoli)

Cooking Instructions Preheat oven at 425 degrees. Drizzle a little extra-virgin olive oil, sea salt and black pepper on chopped broccoli. Pop in the oven heated at 425 degrees for 15-20 minutes or until the florets are tender. Lightly coat salmon with extra-virgin olive oil, chopped basil, seas salt and garlic powder. Throw on the skillet for about five minutes on each side, or until lightly browned and flakey. Enjoy! Time 25-35 minutes

Weeks 5 - 8

RECIPES DINNER OPTIONS 2. SUPER SALAD WITH LEAN PROTEN Ingredients ☐ Sea Salt ☐ Tomatoes ☐ Minced Garlic ☐ 1 Bunch of Parsley ☐ 2 Heads of Romaine ☐ Extra-virgin Olive Oil ☐ 1 Small Bunch of Mint ☐½ of Chopped Red Onions ☐cup Grilled Chicken on Quinoa ☐ 1 Small Bunch of Green Onions Cooking Instructions Chop parsley, mint, green and red onions, then pair with romaine lettuce. Use lemon juice, extra-virgin olive oil and sea salt for the dressing. Pair with a piece of grilled chicken on quinoa based on recommended serving size. Enjoy! Time: 25 minutes GTT Tip: It is easiest to make a batch of the super salad to be used though out the week.

Weeks 5 - 8

RECIPES DINNER OPTIONS 3. ROASTED CHICKEN WITH VEGGIES AND YAM (Makes a batch) Ingredients ☐ Sea Salt ☐ Extra-Virgin Olive Oil ☐ 2 Pounds of Chicken Thighs ☐ 4 Cups of a mix of your favorite veggies (Ideally onion, garlic, broccoli, asparagus, cauliflower and yam) ☐ Recommended herbs (optional) (Thyme, Oregano and Rosemary)

Cooking Instructions Heat oven to 425 degrees. Wash your veggies and cut into bite-size pieces. Make a bed of chicken pieces and veggies on the bottom of a baking dish. Make sure there is a little bit of room between the food items for proper roasting, otherwise it will steam instead of roast. Drizzle a little extra-virgin olive oil and seasoning of your choice and toss and rub around. Cook for about an hour or until the chicken is done. Serve and enjoy! Time: 60-75 minutes

Weeks 5 - 8

RECIPES DINNER OPTIONS

4. QUINOA STIR-FRY Ingredients ☐ Quinoa* ☐ Veggies of Choice ☐ Seasoning of Choice ☐ Extra-Virgin Olive Oil or Coconut Oil

Cooking Instructions Cook quinoa. Lightly grease your skilled with a little extravirgin olive oil or coconut oil. Sautee chopped veggies of choice. Once the veggies are almost fully sautéed add in quinoa. Lightly season with your favorite seasoning. Enjoy! *Women use ½ to ¾ cup of cooked quinoa, men use 1to 1 ½ cups.

Time: 20 minutes

Weeks 5 - 8

RECIPES

WEEKS 9 - 12

RECIPES BREAKFAST OPTIONS

1. VEGGIE SCRAMBLE WITH AVOCADO Ingredients ☐ Eggs ☐ Onions ☐ Spinach ☐ Egg Whites

Cooking Instructions Lightly grease pan with coconut oil. Sautee the onions and add the spinach. Scramble in the egg(s) with 2-3 egg whites. Enjoy! *Women use one whole egg, and men use two whole eggs. Time: 10-15 minutes

Weeks 9 - 12

RECIPES BREAKFAST OPTIONS

2. PROTEIN SHAKE Ingredients ☐ Ice ☐ Cinnamon ☐ Handful of Greens ☐ 1 Tbs. Almond Butter ☐ Vanilla Protein Powder ☐ 1 Cup Vanilla Almond Milk ☐ 1 ½ Cups of Frozen Berries ☐ Dash of Organic Maple Syrup

Cooking Instructions Toss all ingredients in a blender and process until smooth. Enjoy! *Men use 1 ½ cups of almond milk, 2 cups of frozen berries and 2 tbs. of almond butter. Time: 5 minutes

Weeks 9 - 12

RECIPES BREAKFAST OPTIONS

3. CHIA SEED PUDDING The following makes four servings. For a single serving, divide the quantities by four.

Ingredients ☐ Cinnamon ☐ Vanilla Extract ☐ 4 tbs. of Almond Butter ☐ 24 oz. Vanilla Almond Milk ☐ A dash of Organic Maple Syrup ☐ 4 Heaping spoonfuls, or 8 Small spoonfuls of Chia Seeds

Cooking Instructions Toss all ingredients into a blender and process until smooth. Pour contents into mason jar containers and refrigerate. It is best to prepare this recipe the night prior and refrigerate 10-12 hours before consuming. Enjoy! *Men use 1 ½ times the recommended serving size for the abovementioned ingredients. Time: 15 minutes

Weeks 9 - 12

RECIPES BREAKFAST OPTIONS

4. EGG MUFFINS Ingredients ☐ Sea Salt ☐ Spinach ☐ 4-6 Eggs ☐ Coconut Oil ☐ Black Pepper ☐ 1 Chopped Onion ☐ 20-30 Chopped Baby Tomatoes Cooking Instructions Preheat oven to 350 degrees. Crack egg into a liquid measuring cup and whisk with a pinch of sea salt and black pepper. Lightly coat a muffin pan with extra-virgin olive oil or coconut oil. Evenly place the spinach, chopped tomatoes and onions in each muffin cup. Pour the egg mixture into each space, leaving ¼ inch room in the cup for it to rise. Bake for 20-25 minutes. Let cool and enjoy! Time: 30 minutes

Weeks 9 - 12

RECIPES LUNCH OPTIONS 1. MEDITERRANEAN SALAD WITH GRILLED CHICKEN Makes a batch. Ingredients ☐ Lemon Juice ☐ Grilled Chicken ☐ Goat or Feta Cheese ☐ Extra-virgin Olive Oil ☐ 3 Chopped Cucumbers ☐ 4 Cups of Romaine Lettuce ☐ 2 Chopped Medium Tomatoes ☐ ½ Chopped Red or Purple Onion

Cooking Instructions Cook the grilled chicken. Mix the romaine lettuce, chopped tomatoes, cucumbers, onion and goat cheese together. Mix in sliced, grilled chicken. Mix extra-virgin olive oil and lemon juice. If using a mason jar, stack the dressing, chicken and salad from the bottom to the top. If you are not using a mason jar, only add the dressing when you are ready to eat. Enjoy! Time: 35 minutes

Weeks 9 - 12

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RECIPES LUNCH OPTIONS 2. ROASTED CHICKEN AND VEGETABLES Makes a batch. Ingredients ☐ Sea Salt ☐ Extra-virgin Olive Oil ☐ 2 lbs. of Chicken Thighs ☐ Mix of your favorite veggies (Ideally onion, garlic, broccoli, asparagus, cauliflower and yam) ☐ Recommended Herbs (optional) (Thyme, Oregano and Rosemary)

Cooking Instructions Preheat oven to 425 degrees. Wash your veggies and slice into bite-size pieces. Make a bed of chicken pieces and veggies on the bottom of a baking dish. Leave a bit of room between each food item for proper roasting. Drizzle a bit of extra-virgin olive oil along with the seasoning of your choice. Toss and rub around. Cook for approximately an hour, or until the chicken is fully cooked and enjoy! Time: 55-65 minutes

Weeks 9 - 12

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RECIPES LUNCH OPTIONS

3. QUINOA AND VEGGIE STIR-FRY Ingredients ☐ Quinoa* ☐ Veggies of Choice ☐ Seasoning of Choice ☐ Extra-virgin Olive Oil or Coconut Oil

Weeks 9 - 12

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RECIPES LUNCH OPTIONS 4. TURKEY OR VEGGIE BURGER WITH ROASTED VEGGIES Ingredients ☐ Sea Salt ☐ Black Pepper ☐ Goat Cheese (optional) ☐ Veggies of your choice ☐ ¼ of an Avocado (optional) ☐ Turkey Burger or Veggie Patty ☐ Extra-virgin Olive Oil or Coconut Oil

Cooking Instructions Preheat oven to 425 degrees. Cook Turkey Burger or veggie patty on a skillet or the George Foreman Grill. Skillet: If you are cooking on a skillet, it usually just takes 3-5 minutes on each side, depending how you like your meat. I use a little soft goat cheese or avocado as a spread on my turkey burgers for taste.

Drizzle a little extra-virgin olive oil, sea salt and black pepper on veggies of choice and pop in the oven heated at 425 degrees for 15-20 minutes. Enjoy! Time: 20-25 minutes

Weeks 9 - 12

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RECIPES SNACK OPTIONS 1. APPLE AND ALMOND BUTTER Ingredients ☐ Apple (chopped) ☐ Almond Butter ☐ Cinnamon Instructions Spread 1 tbs. of almond butter on the chopped apple. Sprinkle a dash of cinnamon and enjoy! *Men can use 2 tbs.

2. HARD BOILED EGG AND AVOCADO Ingredients ☐ Hard Boiled Egg ☐ Avocado ☐ Sea Salt Instructions Pair hard-boiled egg with ¼ avocado and enjoy! *Men can use 1.5 and have an additional egg.

Weeks 9 - 12

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RECIPES SNACK OPTIONS 4. COCONUT BUTTER AND CINNAMON YAM Ingredients ☐ Yam ☐ Coconut Butter ☐ Cinnamon

Instructions Bake or microwave ½ yam. Spread one serving of coconut butter and sprinkle on a dash of cinnamon. Enjoy!

5. CHOPPED VEGGIES AND HUMMUS (OR ALMOND BUTTER) Ingredients ☐ 1-2 cups of Veggies of Choice ☐ 2-3 table spoons of Hummus (Homemade or Store Purchased) Instructions Dip veggies in hummus and enjoy!

Weeks 9 - 12

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RECIPES DINNER OPTIONS 1.

MEDITERRANEAN CHICKEN PATTIES & GREEK SALAD

CHICKEN PATTIES Ingredients ☐ Sea Salt ☐ 1-2 cups of Spinach ☐ Cracked Black Pepper ☐ 1 cup of chopped Onions ☐ 1 small pack of Ground Chicken Cooking Instructions Take ground chicken and ball up the chopped spinach and onions, forming a patty. Place on George Foreman Grill or cook on a skillet. If you are cooking on a skillet, it generally takes 3-5 minutes on each side for an individual patty.

GREEK SALAD Ingredients

☐ ¼ Chopped Red or Purple Onion ☐ 4 Cups Romaine Lettuce ☐ 2 Chopped Medium Tomatoes ☐ 3 Chopped Cucumbers ☐ Goat or Feta Cheese ☐ Extra-virgin Olive Oil ☐ Lemon Juice

Cooking Instructions Mix the romaine lettuce, chopped tomatoes, cucumbers, onion and goat cheese together. Mix extra-virgin olive oil and lemon juice together, then add to the salad and enjoy! Time: 40-45 minutes

Weeks 9 - 12

RECIPES DINNER OPTIONS

2. TURKEY MEATBALL AND ZUCCHINI SPAGHETTI Ingredients ☐ Sea Salt ☐ 1-2 Zucchini(s) ☐ Minced Garlic ☐ Ground Turkey ☐ Goat Cheese (optional) ☐ Low-Sodium Marinara Sauce (optional)

Cooking Instructions Preheat oven to 350 degrees. Ball up ground turkey meat into little balls with the sea salt, minced garlic and Italian seasoning. Bake in oven at 350 degrees for about 12-15 minutes or until they are brown. While the turkey meatballs are baking, “spiralize”* your zucchini into zucchini noodles. In a pan heat, up your low-sodium marinara sauce. (1 cup per serving) Place the turkey meatballs on the bed of zucchini noodles, pour your marinara sauce on and add some goat cheese. Enjoy! *GTT Tip: Perfect with the Lifestyle Dynamics Spiral Life Spiralizer Time: 20-25 minutes

Weeks 9 - 12

RECIPES DINNER OPTIONS

3. FISH AND ROASTED VEGGIES Ingredients ☐ Salmon ☐ Sea Salt ☐ Black Pepper ☐ Extra-virgin Olive Oil ☐ 1-2 Cups of Chopped Broccoli or your favorite veggies Cooking Instructions Preheat oven to 425 degrees. Drizzle a little extra-virgin olive oil, sea salt and black pepper on chopped of broccoli (or veggies of choice) and pop in the oven heated at 425 degrees for 15-20 minutes, or until the florets are tender. Mix a little extra-virgin olive-oil, garlic powder, basil and salt in a bowl. Rub on salmon. Use a little extra-virgin olive oil to lightly coat the skillet and throw the salmon on for about five minutes on each side or until lightly browned and flakey. Serve and enjoy! Time: 25-30 minutes

Weeks 9 - 12

RECIPES DINNER OPTIONS

4. ROASTED CHICKEN AND VEGETABLES Makes a batch. Ingredients ☐ Sea Salt ☐ Extra-virgin Olive Oil ☐ 2 lbs. of Chicken Thighs ☐ 3-4 Cups of a mix of your favorite veggies (Ideally onion, garlic, broccoli, asparagus, cauliflower and yam) ☐ Recommended Herbs (optional) (Thyme, Oregano and Rosemary)

Cooking Instructions Preheat oven to 425 degrees. Wash your veggies and cut into bite-size pieces. Make a bed of chicken pieces and veggies on the bottom of a baking dish. Make sure there is a little bit of room between the food items for proper roasting. Drizzle a little extra-virgin olive oil and seasoning of your choice and toss and rub around. Cook for about an hour or until the chicken is done. Enjoy! Time: 55-65 minutes

Weeks 9 - 12

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RECIPES

WEEKS 13 - 16

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RECIPES BREAKFAST OPTIONS

1. EGG AND VEGGIE MUFFINS Ingredients ☐ Sea Salt ☐ 4-6 Eggs ☐ Black Pepper ☐ 1 chopped Onions ☐ 1-2 cups of Spinach ☐ 20-30 Chopped Baby Tomatoes ☐ Extra-virgin Olive Oil or Coconut Oil Cooking Instructions Preheat oven to 350 degrees. Crack egg into a liquid measuring cup and whisk adding a pinch of sea salt and black pepper. Lightly coat a muffin pan with extra-virgin olive oil or coconut oil. Evenly place the spinach, chopped tomatoes and onions in each muffin cup. Pour in the egg mixture into each space. Be sure to leave a ¼ inch of room in the cup for the baking. Bake for 20-25 minutes, let cool and enjoy! Time: 30-35 minutes

Weeks 13 - 16

RECIPES BREAKFAST OPTIONS

2. CHIA SEED PUDDING The following makes four servings. For a single serving, divide measurements by four.

Ingredients ☐ Cinnamon ☐ Vanilla Extract ☐ Organic Maple Syrup ☐ 4 tbs. of Almond Butter ☐ 24 oz. of Vanilla Almond Milk ☐ 4 Heaping Spoonfuls, or 8 Small Spoonfuls of Chia Seeds

Cooking Instructions Place all ingredients into a blender and process until smooth. Pour into mason jar containers and place in refrigerator. It is best to make these the night before and let them be in the fridge for at least 10-12 hours before consuming. Serve and enjoy! *Men use 1 ½ times the recommended serving size for the abovementioned ingredients. Time: 20 Minutes

Weeks 13 - 16

RECIPES BREAKFAST OPTIONS

4. BANANA PANCAKE Ingredients ☐ 1 Banana ☐ Vanilla Extract ☐ Organic Maple Syrup ☐ Eggs (2 for women, 3 for men)

Weeks 13 - 16

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RECIPES BREAKFAST OPTIONS

4. PROTEIN SHAKE Ingredients ☐ Ice ☐ Cinnamon ☐ Handful of Greens ☐ 1 Tbs. Almond Butter ☐ 1 Cup Vanilla Almond Milk ☐ 1 ½ Cups of Frozen Berries ☐ Dash of Organic Maple Syrup ☐ Your Favorite Vanilla Protein Powder

Cooking Instructions Toss all ingredients in a blender and process until smooth. Enjoy! *Men use 1 ½ cups of almond milk, 2 cups of frozen berries and 2 tbs. of almond butter. Time: 5 minutes

Weeks 13 - 16

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RECIPES LUNCH OPTIONS

1. SUPER SALAD WITH PROTEIN It is most convenient to make a batch of the super salad to be consumed throughout the week.

Ingredients ☐ Sea Salt ☐ Minced Garlic ☐ 2 Heads of Romaine ☐ Extra-virgin Olive Oil ☐ 2 bunches of Parsley ☐ 1 Small Bunch of Mint ☐ 20-30 Cherry Tomatoes ☐ 1 bunch of Green Onions ☐ Grilled Chicken on Quinoa ☐ 1 Cup of Chopped Red Onions Cooking Instructions

Chop parsley, mint, green and red onions and pair with romaine lettuce. Chop cherry tomatoes into halves. Use lemon juice, extra-virgin olive oil and sea salt for the dressing. Pair with a piece of grilled chicken on quinoa based on recommended serving size. Enjoy! Time: 30-35 minutes

Weeks 13 - 16

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RECIPES LUNCH OPTIONS 2. ROASTED CHICKEN WITH VEGGIES AND YAM Makes a batch. Ingredients ☐ Sea Salt ☐ Extra-virgin Olive Oil ☐ 2 lbs. of Chicken Thighs ☐ 4-5 cups of a mix of your favorite veggies (Ideally onion, garlic, broccoli, asparagus, cauliflower and yam) ☐ Recommended Herbs (optional) (Thyme, Oregano and Rosemary)

Cooking Instructions Preheat oven to 425 degrees. Wash veggies and cut into bite-sized pieces. Make a bed of chicken pieces and veggies on the bottom of a baking dish. Make sure there is a little bit of room between the food items for proper roasting. Drizzle a little extra-virgin olive oil and seasoning of your choice. Toss and rub around. Cook for about an hour or until the chicken is done. Enjoy! Time: 60-70 minutes

Weeks 13 - 16

RECIPES LUNCH OPTIONS 3. TABBOULEH

When making Tabbouleh and Hummus, it is best to make a batch of it. The following directions will allow you to make multiple servings that you can eat throughout the week.

Ingredients ☐ 2 Bunches of Parsley ☐ 4 Large Tomatoes ☐ 1 Cup of Dry Quinoa Cooking Instructions ☐ 1 Bunch of Green Onions ☐ 3 Lemons to Juice ☐ Sea Salt ☐ Cracked Black Pepper Cook the quinoa. Chop up the parsley, green onion, 4 large tomatoes and then mix with extra-virgin olive oil, lemon juice, sea salt and black pepper. Mix the veggies in with the quinoa after it has cooled and you are all ready to eat!

HUMMUS ☐ 1 Can of Garbanzo Beans ☐ ½ Garlic Clove (minced) ☐ ¼ Cup of Lemon Juice ☐ ¼ Cup of Tahini Sauce ☐ 2 Tablespoons of EVOO ☐ Sea Salt ☐ Paprika to sprinkle on top (optional) Throw in all of the ingredients with the exception of paprika into a blender. Cover and process until smooth. Optional – Sprinkle a pinch of paprika on top. Enjoy!

GTT Tip: You may use store bought hummus if you’re short on time. Time: 45-55 minutes

Weeks 13 - 16

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RECIPES LUNCH OPTIONS

4. QUINOA AND VEGGIE STIR-FRY Ingredients ☐ Quinoa* ☐ Veggies of Choice ☐ Seasoning of Choice ☐ 2 tablespoons of Extra-virgin Olive Oil or Coconut Oil Cooking Instructions Cook quinoa. Lightly grease your skilled with a little extravirgin olive oil or coconut oil. Sautee chopped veggies of choice Once the veggies are almost fully sautéed add in quinoa. Lightly season with your favorite seasoning and enjoy! *Women use ½ to ¾ cup of cooked quinoa, men use 1 to 1 ½ cups of cooked quinoa. Time: 20-25 minutes

Weeks 13 - 16

RECIPES SNACK OPTIONS

1. VEGGIES AND HUMMUS Ingredients ☐ Chopped Veggies of Choice ☐ Hummus

Instructions Dip chopped veggies in hummus and enjoy!

2. ALMONDS AND APPLE Ingredients ☐ Apple ☐ Handful of Almonds

Instructions Pair together and enjoy!

Weeks 13 - 16

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RECIPES SNACK OPTIONS 4. GREEK YOGURT WITH CINNAMON Ingredients ☐ Greek Yogurt ☐ Cinnamon

Instructions Sprinkle cinnamon on Greek Yogurt and enjoy!

5. RICE CAKES WITH AVOCADO AND PAPRIKA Ingredients ☐ 2 Rice Cakes ☐ ¼ Avocado (women) ½ Avocado (men) ☐ Paprika

Instructions Spread avocado on rice cake and sprinkle with a dash of paprika. Enjoy!

Weeks 13 - 16

RECIPES DINNER OPTIONS

1. SALMON AND VEGETABLES Ingredients ☐ Sea Salt ☐ Salmon ☐ Lemon Juice ☐ Extra-virgin Olive Oil ☐ Vegetables of choice (For this recipe I will use broccoli.) ☐ Chopped Basil / Garlic Powder (optional)

Cooking Instructions Preheat the oven to 425 degrees. Drizzle a little extra-virgin olive oil, sea salt and black pepper on chopped broccoli and pop in the oven heated at 425 degrees for 15-20 minutes or until the florets are tender. Lightly coat salmon with extra-virgin olive oil, chopped basil, seas salt and garlic powder. Toss on the skillet for five minutes on each side or until lightly browned and flakey. Enjoy! Time: 20-25 minutes

Weeks 13 - 16

121

RECIPES DINNER OPTIONS

2. TURKEY BURGER WITH YAM AND ROASTED VEGETABLES Ingredients ☐ Turkey Burger ☐ Avocado (optional) ☐ Goat Cheese (optional) ☐ 1-2 cups of Roasted Veggies of Choice ☐ Yam (1 whole one for men, ½ for women) Cooking Instructions Preheat the oven to 425 degrees. Cook turkey burger or veggie patty on a skillet or the George Foreman Grill. If you are using a skillet, it usually takes 3-5 minutes on each side of the turkey burger. Drizzle a little extra-virgin olive oil, sea salt and black pepper on chopped veggies of choice. Pop in the oven heated at 425 degrees for 15-20 minutes. Optional: Spread a little avocado and goat cheese onto your turkey burger. Pair with baked yam and enjoy! Time: 30 minutes

Weeks 13 - 16

RECIPES DINNER OPTIONS 3. ROASTED CHICKEN AND VEGGIES Makes a batch. Ingredients ☐ Sea Salt ☐ 2 lbs. of Chicken Thighs ☐ Extra-virgin Olive Oil ☐ Mix of your favorite veggies (Ideally onion, garlic, broccoli, asparagus and cauliflower) ☐ Recommended Herbs (optional) (Thyme, Oregano and Rosemary)

Cooking Instructions Heat oven to 425 degrees. Wash your veggies and cut into bite-size pieces. Make a bed of chicken pieces and veggies on the bottom of a baking dish. Make sure there is a little bit of room between the food items for proper roasting. Drizzle a little extra-virgin olive oil and seasoning of your choice and toss and rub around. Cook for approximately 45 minutes to an hour, or until the chicken is cooked. Enjoy! Time: 55-65 minutes

Weeks 13 - 16

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RECIPES DINNER OPTIONS

4. HEALTHY FISH TACOS Ingredients ☐ ¼ Avocado ☐ 4-6 oz. Salmon ☐ Shredded Lettuce ☐ Low-carb Mini Tortillas ☐ Salsa (make sure it’s added) Cooking Instructions Grill, cook or bake your fish or lean meat of choice. You can also use quinoa or black beans as your protein substitute. Place ingredients on a mini tortilla. Add the shredded lettuce and salsa. You can use a small amount of avocado (optional). Enjoy! GTT Tip: If you are on budget constraints you can substitute the fish for ground chicken, ground turkey or black beans Time: 20-25 minutes .

Weeks 13 - 16

124

BONUS RECIPES

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BONUS RECIPES Breakfast Smoothie Patty (12 Space Muffin Tin) Ingredients • 4 scoops of vanilla protein powder of choice • 3 cups of vanilla almond milk • 4-5 pieces of dark chocolate • 2 handfuls of spinach • 4 heaping tablespoons of almond butter • A dash of peppermint extract • A dash of vanilla extract • Cinnamon Directions: • Lightly grease muffin tin with coconut oil • Blend all the ingredients • Pour into the muffin tin • Place in freezer • In the morning pull out and leave on the counter top for a few minutes. Pop the smoothie patty out and be on your merry way.

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BONUS RECIPES Paleo Pumpkin Muffins Pre-Heat Oven to 350 degrees

Ingredients • 1 can of pumpkin • 4 eggs • Coconut oil • Maple Syrup • Cinnamon • Pumpkin spice • Coconut flour • Baking soda • Vanilla extract Directions Mix the following: -1 can of pumpkin -4 eggs -1 heaping tablespoon of coconut oil -1/4 cup of organic maple syrup -A lot of cinnamon & pumpkin spice -1 cup of coconut flour -A dash of clean baking soda -Vanilla extract After all the ingredients are well mixed. Place batter in the cooking tins that have been lightly greased with coconut oil. Then place additional pumpkin spice and cinnamon on top. Bake for 25-30 minutes

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BONUS RECIPES Pomegranate Kale Salad (Makes 4-5 serving) Ingredients 3-4 cups of cooked quinoa 1.5 cups of pomegranates pound of shredded Brussels Sprouts 3-4 servings of kale Extra-Virgin Olive Sea Salt Directions Mix all ingredients together and massage the extravirgin olive oil in with the salad. For best results chill in the refrigerator for at least 30 minutes before dining

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BONUS RECIPES Ground Turkey Italian Sauce with Italian Squash, Sweet Potato & Spaghetti Squash Noodles

Ingredients •Spaghetti squash •1-2 Sweet potatoes •1-2 Italian squashes •Coconut oil •Sea salt, basil, cracked pepper •1 can of tomato paste •1 large can of Roma tomatoes •1-1.5 lbs. of ground turkey •Water Directions •Preheat your oven too 400 degrees Cut Spaghetti Squash in half Bake for 30-40 minutes •Spiralize your sweet potato & Italian squash into noodles Heat your skillet with coconut oil •Place your ground Turkey in the skillet & season with basil, sea salt & garlic. Once the meat is almost cooked through, remove and set a side on a dish •Add in your spiralized yams & sauté in the coconut oil and seasoning •Once they begin to soften add in your Italian Squash •After a couple of minutes add in Roma tomatoes, 1 large can of tomato paste, 1 cup of water and more seasoning •Add the ground Turkey back in and let simmer •Once your spaghetti squash is done & let it cool for a few minutes •Scoop the noodles out and add it to the skillet •Mix everything together, serve & enjoy

BONUS RECIPES Italian Ground Beef Stir-Fry Ingredients 1-1.5 lbs. of grass-fed ground beef 2-3 Italian Squash 1 Chopped onions Coconut oil Seasoning Directions SautĂŠ Italian Squash & chopped onions in a medium-high heat skillet greased in coconut oil Throw in the grass-fed ground beef Season to your liking Cook till meat is done (shouldn't take long)

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EXERCISE KEY The exercise key will guide you through the strength moves listed in the workout guide. The moves consist of a series of exercises that engage your entire body for a full workout. Compound moves in a circuit training format yield effective workouts that will tone your body and increase your heart rate. It is also a very efficient way of training in a short amount of time, because you are constantly engaging the whole body with little to no rest in between moves. The exercises can be done virtually anywhere! All you will need is your body weight, some light weights, resistance bands and a medicine ball. You can also use a weight in the place of a medicine ball, if you do not have one. Letâ&#x20AC;&#x2122;s begin!

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EXERCISE KEY WARM UP AND COOL DOWN WARM UP

COOL DOWN

5 Minutes of Jogging

Toe stretch

High Knees

Twists

Butt Kicks

Hamstrings

Walking Lunges

Calf Stretch

Inch Worms

Arm Stretch

Body-Weight Squats

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EXERCISE KEY BACK ROW 1.

1. 2. 3. 4.

Holding a pair of dumbbells in each hand and with feet hip-width distance apart, hinge at your waist while keeping your core tight. Your back should be parallel to the floor with a neutral spine. Be sure not to round it! Make sure there is a slight bend in your knees. Holding the dumbbells, extend your arms out in front of you. Keeping your core tight, squeeze your shoulder blades together as you bring weights to your body. Make sure your elbows are pointed upward the whole time. Slowly lower the weights back to the starting position and repeat.

133

EXERCISE KEY BICYCLES 1. 2. 3. 4. 5. 6. 7.

Lie on the floor, with your legs outstretched straight in front of you. Bring your hands behind your head and interlock your fingers. Raise your legs off the ground. Lift your head up off the ground. Drive your left knee, while crunching up, to your right elbow. Make sure your right leg is straight and still a few inches of the floor. Make sure your core muscles are engaged. Slowly lower your left leg down to meet your right while lowering your head. Make sure elbow, hands and feet are still both off the ground, then repeat on the other side bringing your right knee to your left elbow.

134

EXERCISE KEY CHEST PRESS 1. 2.

Lie down on a flat bench or surface, holding dumbbell in each hand. Raise dumbbells over chest, make sure you are holding them shoulder width apart and they are slightly out in front of you. Slowly lower the dumbbells toward you, creating a 90-degree angle. Once your elbow and shoulders are aligned, press up again and continually repeat the motion.

135

EXERCISE KEY CHEST PRESS IN BRIDGE POSITION 1. 2. 3.

Lie on your back with your knees bent feet flat on the floor. Hold the dumbbells slightly above your chest. Simultaneously, press the dumbbells up over your chest and raise your hips off the floor until forming a straight line with your torso. Then simultaneously lower and repeat.

136

EXERCISE KEY CHEST PRESS OFF STABILITY BALL (Bench is Fine)

Holding a pair of dumbbells, lie on a stability ball. Make sure the medicine ball is underneath your mid- to upper-back, and feet are flat on the floor with your knees directly above your ankles. With your core engaged and hips lifted, dumbbells by your chest and palms facing forward, exhale as you press your weights toward the ceiling. Try to hold the weights above you for a couple seconds. Slowly lower your weights back to the start position while keeping your core engaged. Repeat.

137

EXERCISE KEY DB LAT RAISE 1. 2. 3.

Holding dumbbells in each hand, stand straight with core tight and palms holding the dumbbells facing your body. Slowly lift the weights in each hand, with a slight tilt forward to about the height of your shoulder, holder hear for a second or two. Slowly lower the weights back to the starting position.

138

EXERCISE KEY THE FOREARM PLANK 1.

2. 3.

Laying on a mat, place your forearms on the ground. Make sure that your elbows are directly below your shoulders and arms are parallel to the body. Push yourself self up onto your toes with ankles aligned with your feet. Keep your core tight and do not let your hips drop.

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EXERCISE KEY JUMP SQUATS 1.

3. 4. 5. 6.

Standing with your core tight, feet shoulderwidth apart, head facing forward and chest out, extend your hands straight out for balance. Sit back as if you are sitting an imaginary chair. Make sure your head is facing forward and your upper body is slightly leaning forward. Continue to lower so that your thighs are parallel to the floor. Make sure your knees are directly over your ankles, not past them. Press your weight back into your heels and jump up. Softly land, lower yourself into a squat position and repeat.

140

EXERCISE KEY JUMP SQUATS WITH MEDICINE BALL 1. 2.

Holding medicine ball, lower into squat and then jump up as high as you can go when returning up. Softly land with control and repeat until failure.

141

EXERCISE KEY

LUNGE PULSES 1. 2. 3. 4. 5. 6.

Assume the lunge position. Lower yourself to the ground, while keeping your knee directly above your ankle. Lower yourself just until your back leg is a couple inches above the ground. Raise back up to the lunge position. Repeat this motion. Perform on the other side.

142

EXERCISE KEY MOUNTAIN CLIMBERS 1.

Begin in a push-up position, with your weight supported by your hand and feet. Drive one knee explosively to your chest, and drive it back. Repeat on the other side.

143

EXERCISE KEY THE PERFECT LUNGE 1.

2. 3. 4.

Standing hip-width apart, step forward with your right leg (about two feet or so from starting position), keeping your left leg stationary, and lower. As you lower, keep your core tight. Make sure your knee is directly above your ankle, not over it, as you lower. Using the heel of your lunging foot, push up and back to starting position.

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EXERCISE KEY THE PERFECT SQUAT FORM 1.

3. 4. 5.

Standing with your core tight, feet shoulder-width apart, head facing forward and chest out, extend your hands straight out for balance. Sit back as if you are sitting in an imaginary chair. Make sure your head is facing forward and your upper body is slightly leaned forward. Continue to lower so that your thighs are parallel to the floor. Make sure your knees are directly over your ankles, not past them. Press your weight back into your heels and push back into the start position and repeat.

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EXERCISE KEY PIKES AND WEIGHTED PIKES 1. 2. 3.

Lie flat on the ground (preferably on a mat or a carpet). Put your arms straight above your head (while lying on the ground) with arms and legs both straight out. Your body should form a straight line. Lift your arms and legs simultaneously until hands touch your shins or feet. Make sure you arms and legs are as straight as possible, and your core is engaged. Your core should be doing the majority of the work. Hold position for two seconds at the top, then slowly lower to start position. Repeat the movement.

When performing a weighted pike, simply hold the medicine ball in both hands and perform the pike exercise.

GTT Tip: The slower you go, the more challenging the move.

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EXERCISE KEY

PUSH-UPS 1. 2.

Lie on the ground, set your hands at a distance a little wider than shoulder-width apart. Your body should be in a straight line. Your head should be looking slightly ahead of you. Push up off the ground, then lower. Repeat.

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EXERCISE KEY

PLANK TWISTS 1.

Assume plank position and lower one hip to the floor, then return to start position. Repeat on the opposite side.

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EXERCISE KEY PLANK WITH KNEE TO ELBOW 1. 2. 3.

Assume push-up position. Tighten your core, bring one knee to the outside of the same arm and hold for a couple seconds. Return to start position and repeat on the other side.

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EXERCISE KEY PUSH-UPS TO JUMPING JACKS 1. 2. 3. 4.

Walk yourself out into a push-up position. Perform push-up and walk your hands back up to your feet. Stand up straight and perform two jumping jacks. Walk your hands back out to a push-up position and repeat.

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EXERCISE KEY PUSH-UPS WITH LEG-LIFT AND ABDUCTION 1. 2. 3. 4.

Perform push-up. When returning to the top, raise leg your left leg off the ground so it is aligned with your torso. Perform an abduction (move leg away from body), then move the leg back in toward body. Place your foot back on the ground, returning to the start position. Perform push-up and repeat with your right leg.

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EXERCISE KEY PUSH-UPS WITH RESISTANCE BANDS 1. 2. 3. 4. 5. 6.

Grab a resistance band, and wrap it around your shoulder blades. Grasp the handles or wrap the band itself around your hands. Kneel to the floor. Walk your hands and feet out to assume the push-up position. From here you will perform a regular push-up. If this is too challenging, forget the resistance band. You can also use your knees.

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EXERCISE KEY PUSH-UPS WITH TWISTS 1. 2.

3. 4.

Assume the push-up position. Perform push up. As you are pushing yourself up, come to the top of your push-up and reach one hand to the ceiling. Return hand back to ground and perform push up. Repeat on the other side.

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EXERCISE KEY REVERSE LUNGES 1.

Standing straight, with shoulders back and hands by your side, step your left foot back and lower your hips to the ground. Form a 90-degree angle with your right leg, making sure your knee is directly above your ankle. Pressing the heel of your right front foot, drive your left leg back into the start position and repeat on the other side.

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EXERCISE KEY REVERSE LUNGES WITH PULLOVER 1.

Standing straight with medicine ball straight out in front of you, step your left foot back and lower your hips to the ground, while rising the medicine ball over your head. Try to form a 90-degree angle with your right leg, making sure your knee is directly above your ankle. Pressing the heel of your right front foot drive your left leg back into the start position and repeat on the other side while lowering the medicine ball down to the start position.

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EXERCISE KEY RUSSIAN TWISTS 1.

Sit on the ground with your body slightly leaned back, bend your knees and keep your feet slightly off the ground. Keep your core tight and hold the medicine ball out in front of you, while slowly rotating to the right. Then, return to the center and rotate to the left. Make sure the movement is slow and controlled, only using your core to twist from side to side.

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EXERCISE KEY SIDE HOPS RIGHT/LEFT FOOT 1. 2.

Standing in place, lift your left leg up and slightly bend your right knee. Hop from side to side on your right foot. Imagine you are jumping over an imaginary line.

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EXERCISE KEY SINGLE ARM ROW 1.

2. 3. 4. 5. 6.

Holding a pair of dumbbells in one hand and with feet hip-width distance apart, hinge at your waist while keeping your core tight. Your back should be parallel to the floor with a neutral spine. Be sure not to round it! Make sure there is a slight bend in your knees. Holding the dumbbell, extend your arm out in front of you. Keeping your core tight, squeeze your shoulder blades together as you bring the weights to your body. Make sure your elbow is pointed upward the whole time. Slowly lower the weight back to the starting position and repeat.

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EXERCISE KEY SINGLE-LEG DEADLIFT 1.

Balance on one leg with a dumbbell in the opposite hand, hinge at the hips and lower the weight as close to the ground as possible. Return to start position.

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EXERCISE KEY SINGLE-LEG DEADLIFT WITH CHEST PRESS 1. 2.

Balance on one leg, while holding the medicine ball close to you, hinge at the hips and lower. As you lower, push the medicine ball out in front of you.

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EXERCISE KEY SINGLE LEG LAT RAISE 1. 2. 3. 4. 5.

Standing on one leg, holding dumbbells in each hand, with core tight and holding the dumbbells on each side of your body. Slowly lift the weights in each hand, with a slight tilt forward to about the height of your shoulder. Hold the dumbbells at the top for a second or two. Slowly lower the weights back to the starting position. Repeat on opposite leg.

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EXERCISE KEY SQUAT JACKS 1. 2.

Lower into squat position and jump knees out still staying in squat stance. Jump, knees back in, while maintaining a low squat stance and repeat.

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EXERCISE KEY SUPERMANS 1. 2. 3.

Lie down on your stomach with your face down on the floor and arms fully extended in front of you. Simultaneously raise your arms, legs and chest off the floor and squeeze at the top for at least two seconds. Then, slowly lower your arms, legs and chest back down to the start position.

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EXERCISE KEY

SWITCH JUMP LUNGES 1.

2. 3.

Start in the lunge position, with one foot out in front and the other behind. Make sure both your knees are at a 90degree angle. Make sure your front knee is directly over your ankle, not in front of it. Jump up from the lunge position, switching legs in the air, landing in lunge position on the opposite side.

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EXERCISE KEY TRICEPS DIPS 1.

Begin by sitting on the ground, with your hands placed by your side and facing forward with knees pulled into your chest. Push up with your hands and feet. Only hinging at the elbow, lower yourself to the ground without touching it.

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EXERCISE KEY TRICEPS DIP WITH LEG EXTENSION 1.

2. 3.

Sitting on the ground, push up with your hands and feet. Only hinging at the elbow, lower yourself to the ground without touching it. As you come to the top, extend one leg out and return to start position. Repeat on the other side.

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EXERCISE KEY WALKING LUNGES 1.

2. 3.

Standing hip-width apart, step forward with your right leg (about two feet or so from starting position), keeping your left leg stationary, then lower. As you lower, keep your core tight. Make sure your knee is directly above your ankle, not over it, as you lower. Using the heel of your lunging foot, push up and lunge forward with your left foot.

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EXERCISE KEY WALKING LUNGES MEDICINE BALL ROTATIONS 1. 2. 3. 4. 5.

Starting with your feet hip-width distance apart and holding medicine ball overhead. Step into a lunge while bringing the medicine ball directly across your body in the direction of the lunging leg. Twisting in the direction of the lunging leg bring medicine ball past the side of your lunging leg. As you push through your heel bring the medicine ball back over your head, and repeat on the other side. Use a medicine ball or weight for more of a challenge.

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EXERCISE KEY WOOD CHOPS WITH MEDICINE BALL 1. 2. 3.

Standing tall, hold a medicine ball at your chest. Squat down and bring the medicine ball to the outside of one of your knees. Be sure to keep your chest raised. Slowly begin to stand and twist your body as far as possible while bringing the medicine ball up and above your opposite shoulder. Repeat, then perform on the other side.

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