Shape Up Women's Edition by anchoredcanvas

SHAPEUP with meredith evangelisti

The information in Shape Up was written by Meredith Evangelisti. The material and program is designed to help individuals create healthy eating habits while participating in a moderate to high intensity exercise program. It is designed for individuals free of injury and/or any other physical limitations that would prohibit them from taking part in an exercise program. Please consult your physician before starting this or any other diet or exercise program. The diet and exercise program presented in Shape Up are guidelines intended for a broad audience, use good judgment as you progress through the program and consult your physician with any health or medical concerns. All results from this program are based on each individual. Meredith Evangelisti makes no claims or guarantees any specific results. By purchasing this ebook you agree that you are participating in this program at your own risk and by doing so release Meredith Evangelisti of all liability. Thank you for purchasing Meredith Evangelistiâ&#x20AC;&#x2122;s Shape Up, it is your first step towards a healthy and fit lifestyle. Please know that Meredith has put a lot of hard work into creating this program. Please respect that by not duplicating or sharing any part of Shape Up. All Shape Up digital products, .PDF downloads, videos, ebooks and online content is subject to copyright protection. All digital products, .PDF downloads, videos and online content sold is licensed to an individual consumer. Consumers are prohibited from copying, transferring, distributing or sharing any material from Fuel Up and/or any passwords/log ons associated with Shape Up.

I love to move. Growing up my Dad would say on a daily basis , “Why can’t you sit still?” To this day it’s the same, so it is no big surprise that my path has led me to a lifestyle of movement and fitness. With a Bachelors Degree in Manufacturing and Management Information Systems, I worked in various industries but nothing seemed to be the right fit. The one thing that I was sure of was sitting still, behind a desk was not going to work for me. Even though from 9 to 5 I was stuck in an office, I had many outlets that fed my passion to move. One was my lifelong competitive roller skating career where I earned national titles in dance as well as inline speed skating. Another was my love and dedication to Bikram yoga, which eventually led me to the 9 week Bikram Yoga Teacher Training in fall of 2009. This training marked the end of my corporate days and the beginning of me finally finding a career that was a perfect fit.

Through teaching yoga I have learned so much about how the body moves. I have also learned that through my years of skating my body had taken some abuse and I had sustained a back injury that the yoga alone was not improving. This is when I started working with a Strength and Conditioning Coach. Along side the yoga, the strength training was very powerful. It wasnâ&#x20AC;&#x2122;t long before the pain from the injuries subsided and major changes to my physique started to take place. Since my competitive spirit is still alive and kicking to this day, I got involved in fitness competitions. Competing as a fitness athlete I have placed among the top 3 in both the WBFF and NPC. Training for these types of competitions takes an immense amount of discipline and determination not only with the training but also the diet. It is a completely different lifestyle that most people are not accustomed to, but I embraced it wholeheartedly. I started to receive messages of how my dedication to health and fitness was so inspiring. I wanted to be able inspire and motivate people on a higher level. To solidify this knowledge I completed a Personal Training Course at the American Academy of Personal training in Boston as well as a the Core Power Yoga Sculpt Certificaiton and Level 1 Precision Nutrition Certification. With these courses under my belt I am now working daily doing what I love; helping people achieve their health and fitness goals through yoga, strength training, fitness and healthy eating habits.

If you are reading this it is probably because you have recognized that you need a change in your life. Whether your goal is to lose weight, get healthy or get fit, it is an amazing decision. Whatever your goal is, it is a personal goal, and one that only you can define for yourself. My idea of fit and healthy could be totally different than yours. Creating a goal and visualizing yourself achieving that goal are the first steps of this process. Sometimes lofty goals can give us a feeling of being overwhelmed. When this happens to me, I always break it down into smaller, more manageable goals and forge on. Since we are trying to create realistic and sustainable habits, I urge you to do the same.

WH Y I C R EATED TH IS PRO G RAM: Fundamentally, we all know what living a healthy, fit lifestyle entails: Eat a balanced and varied diet of whole, fresh foods Drink plenty of water Get enough sleep Exercise regularly

S T R A IG HT F OR WA R D R I G HT ? THE N WHY ARE SO M A NY P E O P L E S T R UG G L I NG TO ACHIE VE T HE IR HE A LT HY L I F ES T YL E AND FITNE SS G OAL S ? I, too, was one of those people. I have been an athlete my whole life, had a gym membership since age 17, ate "clean" since my first nutrition class in college and read countless fitness/bodybuilding magazines. You would think with all of this I would have been able to apply at least some of this knowledge to gain some noticeable results. Well, that NEVER happened. Not until I hired a coach who put me on a well thought out training and diet program. Here is the thing- all that reading I did was very useful but what would have been more useful was actually having a program to follow that would have progressed in intensity and difficulty as I progressed and a dietary guide to help fuel me through that program. This is where my coach came in. I realized I, much like most people, needed to be told what to do and how to do it in order to get the results. That is exactly what I did with the Shape Up and Fuel Up program. The Fuel Up program is meant to give you the nutrients and energy you need to complete the rigorous training in my Shape Up program. I strongly recommend doing these programs together to get the optimal results you are looking for.

PROGRESS TRACKING Day in and day out we see ourselves as we move through our day: showering, dressing, working out, etc. Because you see yourself everyday the progress you are making may not be very noticeable to you. For this reason you MUST track your progress in these ways:

W E A LL LOV E A G O O D SE LFIE Think of this as your journey, a trip to Healthytown/ Fitville/ Slim City/Muscle Beach, wherever your final destination may be. When you go on a trip, you always take pictures. Looking back at the photos is the BEST! The same is true here!

M E A S U R EM ENT S A ND THE SCALE Fact: Muscle weighs more than fat. For this reason I am not a huge promoter of weighing oneself as a determination of progress. As you go through this program you will be burning fat and building lean muscle mass. With that being said, some people are motivated by that number on the scale, which is why I left this method on the program. The measurements are going to really help those who are obsessed with the scale (and also those who are not) to see that even if the number isn't budging, chances are youâ&#x20AC;&#x2122;re losing girth somewhere. Tracking your progress is a crucial part of this process.

D ON'T WO RRY . I H AV E P L ACE D RE M I NDE R S I N YO U R 12 WEEK CA LE N DA R SO YOU W ON' T F O R GE T!

PROGRESS PICUTRES Tips & Tricks!

MO ST PEOPLE SE E CHANGE S V E R Y Q UI C KLY W H E N S TA R T ING T HIS P R OG R A M , EV EN I N THE TW O WE E K START UP . I S T R O N G LY E N C O UR AGE YOU T O D OC U M ENT T HIS PROCE SS IN THE FO LLO W I N G WAYS : P I C T UR E S A ND M EA SU R EM ENT S.

Make sure the scenario is the same each time: i.e. Monday am, before breakfast, in the same mirror with similar clothing (bikini/shorts and sports bra). Make sure the lighting is the same. Don't be a poser! Use a natural stance as shown in the sample photos. Take one front and one side view. Include your face in the pictures. Donâ&#x20AC;&#x2122;t suck in! Clean your room! OK, I am not your mother but the less clutter in the photos the better.

G E T R E A DY T O S E E S O M E G R E AT C H A N G E S I N YO U R B O DY !

MEASUREMENTS R I B CAG E

BICEP WAIST

HIPS THIGH

Try to take your measurements at the widest part of your thigh, bicep, ribcage and hips. For the waist, measure at the slimmest part. Get specific! Progress is measured in small steps, so be sure to record your measurments down to the decimel. Weigh yourself first thing in the morning.

PROGRESS TRACKER

Keep track of your stats below. You will be amazed at your progress!

WEEK 1

WEIGHT R I B CAG E WAIST HIPS BICEP THIGH

WEEK 4

WEEK 7

WEEK 10

FINAL

PROGRAM TOOLS

A STURDY BEN CH . A sturdy step, bench or surface. Preferably 12"-18" high.

A YOGA MAT (O PTI O N AL)

TWO S E T S OF WE IGHT S. 1st set between 3-6 lbs 2nd set between 8-12 lbs

A FOAM ROLLE R (OP T IONA L)

We all have busy lives. The calendar outline on the next page is my suggestion on how to organize your week, of course you need to tailor these workouts/rest day to fit your lifestyle. Also note that the calendar is my suggested MINIMUM workouts. If you feel you want to do more you certainly can add Steady State Cardio to any of your Resistance Training Circuit days.

P R O G R A M OV E R V I E W The program includes 3 days of Resistance Training Circuits, 2 days of either Steady State Cardio, Interval Training, High Intensity Interval Training, Tabata (depending on which week of the program you are on), 1 day of Yoga Flow/Recovery and 1 day of rest. See page 28 for more information on cardio and intervals.

THE RESISTANCE TRAINING CIRCUITS: TO TAL BO DY/U PPER FO CUS Total body workout with an emphasis on the upper body

TO TAL BO DY/LO WER FO CUS Total body workout with an emphasis on the lower body

TO TAL BO DY/ABS FO CU S Total body workout with an emphasis on the core

For all Resistance Training Circuits perform a 5 minute warm up (walking, jogging, jump rope, etc…) followed with a 5 minute cool down after the circuits.

EACH RES ISTA N CE T RA IN IN G CIR C U I T DAY HAS 2 CI RC UIT S W IT H 4 E XE RCIS E S I N E AC H

EXERCISES 1-4 IS CIRCUIT ONE EXERCISES 5-8 IS CIRCUIT TWO

CIRCUIT ONE:

CIRCUIT TWO:

Set your timer for 7 minutes. Perform exercise 1 for the prescribed reps then move on to exercise 2 then 3 then 4. If there is still time left you go through the circuit again repeating as many times as possible in 7 minutes.

Set the timer for another 7 minutes. Perform exercise 5 for the prescribed reps then move on to exercise 6 then 7 then 8. If there is still time left you go through the circuit again repeating as many times as possible in 7 minutes.

Take a 2 minute REST.

Take another 2 minute REST.

T H E N H I T I T AGA I N ! ! !

Go through each circuit for a total of 2 rounds, this will take 36 minutes (41 including the warm up). Your goal is to work the entire 7 minutes of each circuit & to get through the circuit as many times as possible in those 7 minutes.

T H E W O R KO U T

weeks 1-6

MON

WEEK 1

TUES

WED

THUR

FRI

S AT

SUN

Steady State Cardio

Total Body // Lower Focus

Steady State Cardio

Total Body// Ab Focus

Yoga Flow // Recovery

Rest

Total Body // Upper Focus

Steady State Cardio

Total Body // Lower Focus

Steady State Cardio

Total Body // Ab Focus

Yoga Flow // Recovery

Rest

Total Body // Upper Focus

Steady State Cardio

Total Body // Lower Focus

Steady State Cardio

Total Body // Ab Focus

Yoga Flow // Recovery

Rest and Get Ready to RAMP UP!

Steady State Cardio

Total Body // Lower Focus

Interval 1:2

Total Body // Ab Focus

Yoga Flow // Recovery

Rest

Total Body // Upper Focus

Steady State Cardio

Total Body // Lower Focus

Interval 1:2

Total Body // Ab Focus

Yoga Flow // Recovery

Rest

Total Body // Upper Focus

Steady State Cardio

Total Body // Lower Focus

Interval 1:2

Total Body // Abs Focus

Yoga Flow // Recovery

Rest and Get Ready to RAMP UP!

Total Body // Upper Focus

WEEK 2

WEEK 3

WEEK 4

Total Body // Upper Focus

WEEK 5

WEEK 6

= TAKE P R OGR ESS P ICTURES & MEA SUREMENTS A ND EMAIL TO I N F O @ S H APE U PPR O GR AM.CO M!

T H E W O R KO U T

weeks 7-12

MON

WEEK 7

Total Body // Upper Focus

TUES

S AT

SUN

WED

THUR

FRI

Interval 1:2 or Steady State Cardio

Total Body // Lower Focus

HIIT 1:1

Total Body // Ab Focus

Yoga Flow // Recovery

Rest

Interval 1:2 or Steady State Cardio

Total Body // Lower Focus

HIIT 1:1

Total Body // Ab Focus

Yoga Flow // Recovery

Rest

Interval 1:2 or Steady State Cardio

Total Body // Lower Focus

HIIT 1:1

Total Body // Ab Focus

Yoga Flow // Recovery

Rest and Get Ready to RAMP UP!

HIIT 1:1 or Steady State Cardio

Total Body // Lower Focus

Tabata

Total Body // Ab Focus

Yoga Flow // Recovery

Rest

HIIT 1:1 or Steady State Cardio

Total Body // Lower Focus

Tabata

Total Body // Ab Focus

Yoga Flow // Recovery

Rest

HIIT 1:1 or Steady State Cardio

Total Body // Lower Focus

Tabata

Total Body // Ab Focus

Yoga Flow // Recovery

WEEK 8 Total Body // Upper Focus WEEK 9

WEEK 10

Total Body // Upper Focus

Total Body // Upper Focus WEEK 11 Total Body // Upper Focus WEEK 12

= TAKE PROGRESS PICTURES & MEASUREMENTS AND EMAIL TO INFO SHAPEUPPROGRAM.COM!

CONGRATS! You’ve Completed the Shape Up Twelve Week Program! Take some pictures! Visit ShapeUpProgram.com to see what’s next!

T O TA L B O DY U P P E R F O C U S weeks 1 - 3

CIRCUIT ONE: 2x7 MIN

1. PUSH-UP ON KNEES- X 10

2. REVERSE PLANK HIP LIFT - X 15

3. SPIDER - X 10 PER LEG

SUPERMAN - X 15

36 Minutes

CIRCUIT TWO: 2x7 MIN

5. TRICEP DIPS - X 15

6. PIKE SHOULDER PRESS - X 15

7. PLANK KNEE TUCK - X 10

8. FOREARM PLANK - 20 SECONDS

T O TA L B O DY L O W E R F O C U S weeks 1 - 3

CIRCUIT ONE: 2x7 MIN

36 Minutes

CIRCUIT TWO: 2x7 MIN

1 . S P L I T S Q U AT - X 1 5 P E R L E G

5 . S Q U AT - X 1 5

2 . S T E P B A C K S Q U AT T H R U S T - X 1 0

6 . M O U N TA I N C L I M B E R - X 1 5 P E R L E G

3. STEP UP - X 10 PER LEG

7 . H I P L I F T O N F LO O R - X 1 5

8 . C U R T SY L U N G E - X 1 0 P E R L E G

S U M O S Q U AT - X 1 0

T O TA L B O DY A B F O C U S weeks 1 - 3

CIRCUIT ONE: 2x7 MIN

1. SCISSOR KICKS - X 15 PER LEG

36 Minutes

CIRCUIT TWO: 2x7 MIN

5. SIDE PLANK - 20 SECONDS PER SIDE

2. HIGH PLANK - 20 SECONDS

6. LEG LIFT - X 15

3 . M O U N TA I N C L I M B E R S - X 1 5 P E R L E G

7. FRONT KICKS - X 15 PER LEG

8. BENT KNEE SIT-UP - X 10

HALF V-UP - X 15

T O TA L B O DY U P P E R F O C U S weeks 4 - 6

CIRCUIT ONE: 2x7 MIN

1. PUSH-UP ON FEET - X 10

2. REVERSE PLANK HIP LIFT ON SINGLE LEG - X 10 PER LEG

36 Minutes

CIRCUIT TWO: 2x7 MIN

5. TRICEP DIPS - X 15

6. PIKE SHOULDER PRESS SINGLE LEG - X 15

2 minute rest

3. FROG JUMP - X 10 PER LEG

7. PLANK JACKS - X 15

8 . H I G H P L A N K S H O U L D E R TA P - X 1 0 E A C H S I D E

SUPERMAN ROW - X 15

T O TA L B O DY L O W E R F O C U S weeks 4 - 6

CIRCUIT ONE: 2x7 MIN

36 Minutes

CIRCUIT TWO: 2x7 MIN

1. REVERSE LUNGE - X 15 PER LEG

5 . J U M P S Q U AT - X 1 5

2 . S Q U AT T H R U S T - X 1 0

6 . M O U TA I N C L I M B E R S - X 1 5 P E R L E G

3. STEP UP WITH KNEE UP - X 10 PER LEG

J U M P S U M O S Q U AT - X 1 0

7. SHOULDER SUPPORTED HIP LIFT - X 15

8 . C U R T S Y L U N G E / S U M O S Q U AT - X 1 0 P E R L E G

T O TA L B O DY A B F O C U S weeks 4 - 6

CIRCUIT ONE: 2x7 MIN

1. SCISSOR KICKS - X 15 PER LEG

2. HIGH PLANK/KNEE TO OPPOSITE ELBOW - X 15 PER LEG

36 Minutes

CIRCUIT TWO: 2x7 MIN

5. SIDE PLANK WITH REACH - X 15 PER SIDE

6. LEG LIFT - X 15

3 . M O U N TA I N C L I M B E R S - X 1 5 P E R L E G

7. FRONT KICK - X 15 PER LEG

8. RUSSIAN TWIST - X 15 PER SIDE

V-UP SINGLE LEG X 10 PER LEG

T O TA L B O DY U P P E R F O C U S weeks 7 - 9

CIRCUIT ONE: 2x7 MIN

36 Minutes

CIRCUIT TWO: 2x7 MIN

1 . R E N E GA D E R O W W I T H W E I G H T S - X 1 0 P E R A R M

5 . T R I C E P D I P S F E E T E L E VA T E D - X 1 5

2. REVERSE PLANK HIP LIFT SINGLE LEG WITH KNEE TUCK - X 10 PER LEG

6 . P I K E S H O U L D E R P R E S S F E E T E L E VA T E D - X 1 5

3. SPIDER/FROG JUMP COMBO - X 10 PER LEG

7. PLANK KNEE TUCK / PLANK JACK COMBO - X 10

8. HIGH PLANK TO FOREARM PLANK - X 10

SUPERMAN/ROW/PUSH UP COMBO - X 10

T O TA L B O DY L O W E R F O C U S weeks 7 - 9

CIRCUIT ONE: 2x7 MIN

36 Minutes

CIRCUIT TWO: 2x7 MIN

1. WEIGHTED REVERSE LUNGE - X 15 PER LEG

5 . W E I G H T E D J U M P S Q U AT - X 1 5

2 . W E I G H T E D S Q U AT T H R U S T - X 1 0

6 . M O U N TA I N C L I M B E R S - X 2 0 P E R L E G

3. WEIGHTED STEP UP WITH KNEE UP - X 10 PER LEG

7 . W E I G H T E D H I P L I F T O N F LO O R - X 1 5

8 . W E I G H T E D C U R T S Y L U N G E / S U M O S Q U AT - X 10 PER LEG

W E I G H T E D J U M P S U M O S Q U AT - X 1 0

T O TA L B O DY A B F O C U S weeks 7 - 9

CIRCUIT ONE: 2x7 MIN

36 Minutes

CIRCUIT TWO: 2x7 MIN

1. SCISSOR KICKS - X 15 PER LEG

5. SIDE PLANK WITH HIP PULSE - X 15 PER SIDE

2. HIGH PLANK/KNEE TO SAME ELBOW - X 15 PER LEG

6. LEG LIFT / HIPS UP - X 15

3 . M O U N TA I N C L I M B E R S - X 2 0 P E R L E G

7. FRONT KICK / WEIGHTED ISO CURL -X 15 PER LEG

8. SIT UP / RUSSIAN TWIST COMBO - X 15

V-UP BENT KNEES - X 10

T O TA L B O DY U P P E R F O C U S weeks 10 - 12

CIRCUIT ONE: 2x7 MIN

36 Minutes

CIRCUIT TWO: 2x7 MIN

1 . P U S H U P / R E N E GA D E R O W C O M B O - X 5 P E R A R M

5 . W E I G H T E D T R I C E P D I P S F E E T E L E VA T E D - X 1 5

2. REVERSE PLANK HIP LIFT SINGLE LEG WITH KNEE TUCK - 10 PER LEG

6 . P I K E S H O U L D E R P R E S S S I N G L E L E G E L E VA T E D - X 15

3. FROG JUMP/PUSH UP COMBO - X 10

7. PLANK KNEE TUCK/PLANK JACK/PUSH UP COMBO - X 10

8 . H I G H P L A N K S H O U L D E R TA P T O L O W P L A N K - X 1 0

SUPERMAN/ROW/PUSH UP COMBO - X 10

T O TA L B O DY L O W E R F O C U S weeks 10 - 12

CIRCUIT ONE: 2x7 MIN

1. WEIGHTED REVERSE LUNGE/HAMMER CURL COMBO - X 15 PER LEG

2. WEIGHTED BURPEE - X 10

3. WEIGHTED STUP UP WITH KNEE/FRONT RAISE COMBO - X 10 PER LEG

4 . W E I G H T E D J U M P S U M O S Q U AT / U P R I G H T R O W COMBO - X 10

36 Minutes

CIRCUIT TWO: 2x7 MIN

5 . W E I G H T E D J U M P S Q U AT / O V E R H E A D P R E S S COMBO - X 15

6. MOUNTIAN CLIMBERS - X 20 PER LEG

7. WEIGHTED SHOULDER SUPPORTED HIP LIFT - X 15

8 . W E I G H T E D C U R T S Y L U N G E / L AT E R A L R A I S E / S U M O S Q U AT C O M B O - X 1 0 P E R L E G

T O TA L B O DY A B F O C U S weeks 10 - 12

CIRCUIT ONE: 2x7 MIN

36 Minutes

CIRCUIT TWO: 2x7 MIN

1. SCISSOR KICKS - X 15 PER LEG

5. WEIGHTED SIDE PLANK WITH HIP PULSE - X 15 PER SIDE

2. HIGH PLANK/KNEE TO OPPOSITE ELBOW SAME ELBOW COMBO - X 15 PER LEG

6. LEG LIFTS/HIPS UP - X 15

3 . M O U N TA I N C L I M B E R S - X 2 0 P E R L E G

7. FRONT KICK WEIGHTED ISO BICEP CURL - X 15 PER LEG

8. WEIGHTED SIT-UP/RUSSIAN TWIST COMBO - X 15

V-UP BOTH LEGS - X 10

I N T E R VA L W O R K & S T E A DY S TAT E C A R D I O T H E 1 2 W E E K C A L E N D A R W I L L I N D I C AT E W H E T H E R YO U D O S T E A DY S T A T E C A R D I O O R I N T E R VA L W O R K B A S E D O N T H E W E E K A N D D AY YO U A R E O N I N T H E P R O G R A M . Steady State Cardio: Any activity that is done at a steady state for a determined amount of time at a challenging but manageable consistent pace. You can choose 35 minutes of: jogging, brisk walking, biking, jumping rope, rowing, elliptical machine. If group classes are more your thing then take a zumba class, Bikram yoga class, spin class or cardio kickboxing class.

I N T E R VA L TRAINING 1:2

I N T E R VA L TRAINING 1:1

TA B ATA

Choose from the interval workouts.

Warm up for 5 minutes.

Perform exercise 1 ALL OUT for 30 seconds, then actively rest for 60 seconds (move around or walk, but still rest). Move on to exercise 2, then 3 and 4 in the same manner. Do this for 20 minutes.

Perform exercise 1 ALL OUT for 30 seconds, then actively rest for 30 seconds (move around or walk, but still rest). Move on to exercise 2, then 3 and 4 in the same manner. Do this for 20 minutes.

Perform exercise 1 ALL OUT for 20 seconds, then actively rest for 10 seconds (move around or walk, but still rest). Move on to exercise 2, then 3 and 4 in the same manner. Do this for 20 minutes.

Cool down for 5 minutes

CHOOSE FROM THE F O L LO W I N G THREE I N T E R VA L W O R KO U T S AND DONâ&#x20AC;&#x2122;T FORGET TO GO ALL OUT!

TA K E T H AT , YO U F I LT H Y A N I M A L !

1. FRONT KICKS

2. LEFT JAB, RIGHT CROSS

3 . S Q U A T T O A LT E R N A T I N G S I D E K I C K S

4. RIGHT JAB, LEFT CROSS

T H A N K YO U M O M M Y , M AY I H AV E A N O T H E R ?

HURTS SO GOOD.

1. PLANK JACKS 1 . S TA R J U M P

2 . J U M P S Q U AT S 2 . M O U N TA I N C L I M B E R S

3 . S Q U AT T H R U S T S 3. TOE TOUCH JUMPS

4. SPIDER

4 . J U M P S P L I T S Q U AT S

YO GA F L O W

hold each pose for 10 breaths

Crescent Lunge Right

Twisting Lunge Right

Shoulder Stretch

Pyramid Left

Pyramid Right

Twisting Lunge Left

Separate Leg Stretching

Crescent Lunge Left R E P E AT THESE POSTURES 3X

High Plank

Active Pigeon Right

Chaturanga

High Plank

Active Pigeon Left

Upward Facing Dog

Chaturanga

Butterfly

Downward Facing Dog

Upward Facing Dog

Cow Face

Downward Facing Dog

FOAM ROLLING Foam rolling is soft tissue work that is an important part of your weekly program; itâ&#x20AC;&#x2122;s like a massage. It helps return your muscles to a more elastic and healthy condition while aiding in recovery so that you will be ready to perform the next weekâ&#x20AC;&#x2122;s exercises. If you do not have access to a foam roller you can also use a tennis or lacrosse ball. At times foam rolling can feel a little painful because you are putting pressure on some muscles that may have knots. Rolling out these knots helps you re-establish pain free and proper movement patterns. When doing the prescribed sequence roll over each area 5-7 times slowly. If you find a spot/knot that is particularly tender, hold it for 5 seconds while breathing deeply to help release the knot.

KEY AREAS

Calves

Upper Back

Hamstrings

Front Quads

Glutes

Outer Quads

Middle Back

Inner Quads

SHAPEUP with meredith evangelisti

womenâ&#x20AC;&#x2122;s edition

FUEL UP with meredith evangelisti

The information in Fuel Up was written by Meredith Evangelisti. The material and program is designed to help individuals create healthy eating habits while participating in a moderate to high intensity exercise program. It is designed for individuals free of injury and/or any other physical limitations that would prohibit them from taking part in an exercise program. Please consult your physician before starting this or any other diet or exercise program. The diet and exercise program presented in Fuel Up are guidelines intended for a broad audience, use good judgement as you progress through the program and consult your physician with any health or medical concerns. All results from this program are based on each individual. Meredith Evangelisti makes no claims or guarantees any specific results. By purchasing this ebook you agree that you are participating in this program at your own risk and by doing so release Meredith Evangelisti of all liability. Thank you for purchasing Meredith Evangelistiâ&#x20AC;&#x2122;s Fuel Up, it is your first step towards a healthy and fit lifestyle. Please know that Meredith has put a lot of hard work into creating this program. Please respect that by not duplicating or sharing any part of Fuel Up. All Fuel Up digital products, .PDF downloads, videos, ebooks and online content is subject to copyright protection. All digital products, .PDF downloads, videos and online content sold is licensed to an individual consumer. Consumers are prohibited from copying, transferring, distributing or sharing any material from Fuel Up and/or any passwords/log ons associated with Fuel Up.

S T R A IG HT F OR WAR D R I G HT ? THE N WHY ARE S O M A NY W OM EN S TR UG G L I NG TO ACHIE VE T H E IR HE A LTHY L I F ES T YL E AND FITNE SS G OA L S ? I, too, was one of those women. I have been an athlete my whole life, had a gym membership since age 17, ate "clean" since my first nutrition class in college and read countless fitness/bodybuilding magazines. You would think with all of this I would have been able to apply at least some of this knowledge to gain some noticeable results. Well, that NEVER happened. Not until I hired a coach who put me on a well thought out training and diet program. Here is the thing- all that reading I did was very useful but what would have been more useful was actually having a program to follow that would have progressed in intensity and difficulty as I progressed and a dietary guide to help fuel me through that program. This is where my coach came in. I realized I, much like most people, needed to be told what to do and how to do it in order to get the results. That is exactly what I did with the Shape Up and Fuel Up program. The Fuel Up program is meant to give you the nutrients and energy you need to complete the rigorous training in my Shape Up program. I strongly recommend doing these programs together to get the optimal results you are looking for.

D I E TA R Y G U I D E L I N E S Certainly, at some point you have heard someone say in regards to being fit that 80% is diet and 20% is exercise. Although there is some truth to this statement, I encourage you to think of this program as a whole and give it everything youâ&#x20AC;&#x2122;ve got! Give 100% to the diet and 100% to the exercise and you are sure to see amazing results.

Food is fuel for your body. My approach to the diet is simple: eat whole foods. By this I mean food in its natural, unprocessed form and without added preservatives. Ditch anything that has more than 5 ingredients that is in your cabinets. Most of these foods are high in trans fat, sodium and sugar.

For some of you the Fuel Up diet may seem like a lot of food at the beginning, especially if you have spent some time dieting over the years. Restricting calories alone to create a caloric deficit to lose weight can become a slippery slope. What tends to happen to most people is at first they seem to shed a few pounds and then they hit a plateau. So the logical thing to them is to reduce the calories yet again and the same thing happens. They will get to a point where they are eating so few calories that there is no where left for them to go and as a result have significantly slowed down their metabolism. If you are in this boat, donâ&#x20AC;&#x2122;t fear!

F U E L U P W I L L J U M P S TA R T YO U R M E TA B O L I S M . YO U W I L L B E E AT I N G N U T R I E N T - R I C H W H O L E F O O D S A N D W I L L B E C O N S U M I N G T H E A P P R O P R I AT E F O O D Q U A N T I T Y F O R Y O U R B O D Y . I S T R O N G LY R E C O M M E N D PA I R I N G T H I S D I E T W I T H T H E S H A P E U P W O R KO U T S . Y O U W I L L S E E M A X I M U M R E S U LT S B E C A U S E Y O U W I L L C R E AT E A C A L O R I C D E F I C I T T H R O U G H A C T I V I T Y A N D N O T T H R O U G H R E S T R I C T I N G CA LO R I E S A LO N E . Any time you make a change it does take some time for this change to become a habit, this is also true when it comes to diet. You will see the best results if you follow the diet as it is laid out in the Fuel Up program, but it is also understandable that at times its not possible due to schedule, work, family etc. In a situation where you are not able to stick to the Fuel Up diet follow the Healthy Habits Eating Guide included in the Start Up Guide to ensure you are still getting the nutrients you need.

THE FUEL YO UR B ODY NE ED S LEAN PROTEIN Lean Protein ( ) is needed to help build lean muscle and as a result aids in fat loss. It also aids in muscle recovery. It is a good source of Omega 3 fatty acids, calcium and other vitamins. When possible choose organic and grass fed. You have 6 servings of lean protein a day.

Spice it up! Spices and herbs are limitless, so are mustards and vinegars. So be adventurous just donâ&#x20AC;&#x2122;t go overboard with the salt!

C A R B O H Y D R AT E S Carbohydrates are your bodyâ&#x20AC;&#x2122;s immediate fuel source; without them you will start to feel weak and your body will not recover quickly enough to maintain the intensity of this 12 week program. Carbohydrates also provide a good source of fiber, phytonutrients, vitamins and minerals that your body needs Non-starchy vegetables (Veggies ) are low in calories so you will have 5 servings a day. Be sure to choose many bright colors, different varieties and choose organic when possible.

T HE FUEL YO UR B O DY N E E D S , C ON T . C A R B O H Y D R AT E S

H E A LT H Y F A T S

Starchy vegetables and grains (Starchy Carbs ) are higher in calories and give more of a feeling of satiety. You have 2 servings a day; 1 serving first thing in the morning and 1 serving with your post-workout meal.

Healthy Fats ( ) are also an important energy source and help you feel full throughout the day. You have 5 servings a day, these servings can go quickly when cooking so use caution!

Fruit ( ) is also higher in calories because of its sugar content. You have 2 servings of fruit a day and these are allotted for your first 2 meals of the day.

H Y D R AT I O N Hydration ( ) is very important. Be sure to be drinking at least 3 liters of water a day. If that sounds impossible then add a lemon, a lime or make my Faux-jito!

D A I LY S E R V I N G S LEAN PROTEIN

6 servings

VEGGIES

5 servings

FRUIT

S TA R C H Y C A R B S

H E A LT H Y F A T S

2 am servings 1 am serving, 1 post workout serving 5 servings

Bison

2/3 cup 4 oz

Tilapia

Ground Beef (less than 95%)

3/4 cup cooked/ 4 oz

Tuna, canned light in water

Pork Tenderloin

2/3 cup/ 3 oz

Tuna (wild caught)

3/4 cup cooked/ 4 oz 1/2 cup 3/8 cup/ 3 oz

Boneless, skinless chicken breast, cubed

1 cup/ 3 oz

Eggs, large

Boneless, skinless turkey breast

1 cup/ 3 oz

Egg Whites, liquid

1 cup

Extra-lean ground chicken

3/4 cup cooked/ 3 oz

Cottage Cheese, 1%

1 cup

Extra-lean ground turkey

3/4 cup cooked/ 3 oz

Greek Yogurt, plain nonfat

1 cup

Crab

3/8 cup/ 3 oz

Greek Yogurt, plain, 2%

3/4 cup

Cod (wild caught)

3/8 cup/ 3 oz

Yogurt, plain 1%-2%

1 cup

Halibut (wild-caught)

3/8 cup/ 3 oz

Milk, nonfat

1 1/2 cups

Lobster

3/8 cup/ 3 oz

Milk, whole

1 cup

Salmon (wild caught)

3/8 cup/ 3 oz

Ricotta Cheese, partskim

Shrimp

3/8 cup/ 3 oz

Tempeh

3 oz

Tofu, ﬁrm

Smoked Salmon Swordﬁsh

3/4 cup cooked/ 4 oz

Protein Powder

1/2 cup 3/4 cup/ 4 oz 1 cup/ 4 oz 1 Scoop

LEAN PROTEIN

Artichoke Hearts

1 1/2 cups

Kale

unlimited

Asparagus

10 spears

Leeks

2/3 cups

Beets

1 cup

Lettuce

unlimited

Broccoli

2 cups

Mushrooms

unlimited

Brussel Sprouts

1.5 cups

Onion

1 cup

Cabbage

3 1/2 cups

Peppers

2 cups

Carrots

1 cup

Radishes

unlimited

Caulifower

2 cups

Snow Peas

2 cups

Celery

unlimited

Spinach

unlimited

Cherry Tomatoes

1 cup chopped

Spaghetti Squash

1 cup

Collard Greens

unlimited

Sprouts

unlimited

Cucumber

unlimited

Summer Squash

1 cup

Eggplant

1 cup

Tomatoes

2 medium

Green Beans

2 cups

Winter Squash

1/2 cup

VEGGIES

Apple

1 small fruit

Grapes

1 cup

Apricot

2 fruit

Honeydew Melon

1 cup diced

Banana 7-8â&#x20AC;?

1/2 fruit

Kiwi

1 fruit

Blackberries

2 cups

Papaya

1 cup diced

Blueberries

2/3 cup

Pineapple

1/2 cup

Cantaloupe

1 cup diced

Raspberries

1 cup

Cherries

1/2 cup

Starfruit

2 cups

Clementine

1 fruit

Strawberries

1 cup

Cranberries, fresh

1 cup

Watermelon

1 cup diced

Figs

1 fruit

FRUITS

S TA R C H Y C A R B S Almond Milk, Unsweetened

2 cups

Navy Beans

1/2 cup

Brown Rice, Cooked

1/2 cup

Oatmeal

1/2 cup

Chickpeas

1/2 cup

Parsnip

2/3 cup

Coconut Milk (milk alternative) unsweetened Corn

1 cup

Peas

1/2 cup

2/3 cup

Potato, White

2/3 cup

Cous Cous, Cooked

1/2 cup

Quinoa

1/2 cup

Egg Noodles

1/2 cup

Rice Cake

1 cake

Ezekial Bread

1.5 slices

Sweet Potato

2/3 cup

Hummus

1/2 cup

Turnip

1 cup

Kidney Beans

1/2 cup

Lentils

1/2 cup

Whole Grain Pasta, Cooked Yam

1/2 cup

Lima Beans

1/2 cup

H E A LT H Y F A T S Canola Oil

2 tsp

Raw nuts, chopped

Coconut Oil

2 tsp

Sesame Seeds

Extra Virgin Olive Oil

2 tsp

SunďŹ&#x201A;ower Seeds

Almond Butter

Avocado

1/4 fruit/ 4 T mashed

Cashew Butter

Coconut, shredded

1/2 cup

Peanut Butter

Olives

5 medium

Almonds

20 nuts

Butter

1/2 T

Chia Seeds

Cheddar Cheese, shredded

1/4 cup

Flax Seeds

Cream Cheese

Macadamia Nuts

5 nuts

Feta Cheese

1/4 cup

Peanuts

30 nuts

Goat Cheese

Pecans

10 nuts

Mozzarella, low moisture, part skim

1/2 cup

Pumpkin Seeds

Provolone Cheese

W E E K LY F OOD LO G To help keep you on track for each day, I have included this weekly food log. Print one out at the start of each week. As you finish your meals, you can check off what you ate. The portion guide and all the recipes have the same symbols so keeping track is a breeze.

PROTEIN

VEGGIES

FRUIT

M O R N I N G O N LY

S TA R C H Y CARBS

1 AM, 1 POST W O R KO U T

MON

TUES

WED

THUR

FRI

S AT

SUN

FAT S

H20

3 LITERS

FUEL UP Recipe Guide!

Eating clean doesnâ&#x20AC;&#x2122;t have to be boring! In fact, over time when you clean up your diet by removing simple sugars, processed food and trans fats, you will find you truly appreciate the simple things that mother nature has to offer. When you fill your body with unnatural things your taste buds get accustomed to it and become somewhat desensitized. By using the Healthy Habits Eating Guide you should have already begun to reverse this process. In doing so you will start to notice your cravings subsiding and your energy levels improving. Since eating clean may be something new to you, I have included some recipes that I enjoy. They are recipes that I have been making for years, ones that I have either made up or have adapted from recipes that weren't quite as clean as I would have liked. You will notice under the recipes that I give you pairing ideas to give you a complete meal to fit your meal plan. Notice the symbols and make sure you check them off on your Weekly Food Log.

FA U X J I T O Ingredients

1 lime 5 mint leaves 1/2 t stevia 16 oz water Directions

Muddle together mint, lime and stevia. Add 16 oz of water.

B A N A N A P R O T E I N M U F F I N S / PA N CA K E Makes 1 serving 1

Ingredients 2 eggs or 2/3 cup liquid egg whites 1/2 banana 1/2 cup oatmeal dash of cinnamon Directions Whip in the blender until smooth. Muffins: Pour into muffin tins coated with coconut oil. Bake at 370 for 20 minutes Pancake: Cook in a nonstick pan on the stove top

M U F F I N VA R I A T I O N S Apple Cinnamon Muffins: Exchange 1/2 cup of organic non-sweetened apple sauce for the banana. Add 2 T chopped walnuts.

Pumpkin Muffins: Exchange 1/2 cup of organic pumpkin puree for the banana and exchange nutmeg for the cinnamon. Add 2 T chopped pecans.

GREEK SCRAMBLE Makes 1 serving 1

Ingredients 1 cup liquid egg whites 1/2 cup chopped cherry tomatoes 1/4 cup chopped red onion 1 cup spinach 1/4 cup feta cheese coconut oil spray

Directions In a nonstick pan, sautee the cherry tomatoes, onion and spinach until the spinach is wilted and the onions start to turn translucent. Remove from the pan and cover to keep warm. Spray the pan with coconut oil and add the egg whites. Scramble over medium heat and add the vegetable mix in. Remove from the pan and sprinkle with feta cheese. Breakfast and Post-Workout Idea: Serve with 1.5 slices of toasted Ezekiel bread 1

Ingredients

CINNAMON FLAXSEED GRANOLA

6 T apple sauce 2 tsp cinnamon 1 tsp vanilla 2 T maple syrup 3 cups oats 1/4 cup flaxseed 1 cup pepitas 1/4 cup unsweetened coconut flakes Spray coconut oil

Makes 12 servings 1

Directions

In a medium mixing bow combine apple sauce, cinnamon, vanilla and maple syrup. Add oatmeal and mix until coated. Stir in flaxseed, pepitas and coconut flakes. Spread onto a baking sheet lined with parchment paper. Spray with coconut oil and cook at 400 for 25 minutes flipping after 15 minutes. Breakfast or Post-Workout Idea: Serve over 1 cup Greek yogurt with 1 cup of Strawberries

CUMIN SHRIMP SALAD WITH CORN SALSA Makes 1 serving Ingredients 3 oz raw shrimp 1/3 cup corn 1/4 cup brown rice cooked 1/8 cup red onion,diced 1 cup cherry tomatoes, chopped 1/4 avocado, diced 1 lime, squeezed 1 tsp cumin 2 dashes of sea salt cocnut oil spray

Directions

In a medium bowl combine corn, brown rice, red onion and cherry tomatoes. Squeeze the lime over the veggies and mix. Add the avocado and a dash of sea salt. Carefully mix so you don’t smash the avocado. In a small bowl toss the shrimp with the cumin and another dash of sea salt. In a non-stick pan coated with coconut oil spray, sauté the shrimp until thoroughly cooked, 2 minutes each side. Pour the Corn Salsa over a bed of lettuce and top with the shrimp. Don’t love shrimp? Substitute lean beef, chicken or tofu in the serving size provided for protein.

Ingredients 1 cup chopped romaine lettuce 1/4 cup cherry tomatoes, chopped 1/4 cup cucumber, chopped 1/4 cup celery, chopped 1/4 cup carrots, shredded 1/2 cup of artichoke hearts, chopped

1 Dressing 1 T white wine vinegar 2 tsp Olive Oil Dash sea salt Dash of italian spice

THE BASIC SALAD

Makes 1 serving

C U C U M B E R T O M AT O S A L A D Makes 1 serving 1

Ingredients 1/2 of an 8 inch cucumber chopped or spiraled 1 cup chopped cherry tomatoes 2 t of white wine vinegar 1 pinch of dill 1 dash of sea salt

Directions Spiralize or chop the cucumber and the cherries. Mix together and toss with the vinegar, sea salt and dill. Lunch Idea: Serve with 3 oz chopped chicken Serve with 3 oz grilled shrimp 1

I TA L I A N PA S TA S A L A D Makes 4 servings 1

Ingredients 2 cups whole wheat pasta, cooked 1 cup cherry tomatoes, chopped 1 1/2 cups artichoke hearts, chopped 2 T parmesan cheese 2 tsp olive oil 1 T white wine vinegar 1 tsp italian seasoning

Directions

Cook pasta as directed on package. Allow to cool completely. Toss cherry tomatoes, artichoke hearts. In a small bowl combine olive oil, vinegar and seasoning. Pour over pasta mixture and mix to evenly coat. Sprinkle with parmesan cheese. Post-Workout Dinner Idea: Serve with 3 oz chopped chicken breast or 3 oz shrimp over a bed of greens 1

KALE AND QUINOA SALAD Makes 4 servings 1

Ingredients 2 cups of quinoa, cooked 4 cups kale, chopped and massaged 1 T olive oil 1 T Dijon mustard 1 T maple syrup 1 T water 1/2 cup dried cranberries 1/4 cup pepitas (pumpkin seeds) Dash of sea salt

Directions

Cook quinoa according to package and allow to cool. Mix in pepitas and cranberries. In a small bowl combine olive oil, mustard, maple syrup, water and sea salt. Pour over quinoa and mix well. Mix together with the kale and toss. Post-Workout Dinner Idea: Serve with 3 oz chopped chicken

TA C O S A L A D

Makes 5 servings 1

Ingredients 1 lb of lean ground turkey 1/2 cup red onion chopped 6 cups chopped romaine lettuce 2 cups chopped tomatoes 4 T diced black olives 2 tsp ground cumin 1/8 tsp cheyenne pepper 1/8 tsp sea salt 2 cups black beans, rinsed 1 1/4 cup of cheddar cheese

Directions Brown the ground turkey. Combine the black beans with the turkey. Sprinkle with cumin, cheyenne pepper and sea salt and mix thoroughly. In a medium bowl toss together the romaine lettuce, red onion, tomatoes and black olives. Place two cups of the lettuce mixture on a plate and top with 1 cup of the turkey-bean mixture. Sprinkle with a 1/4 cup of cheddar cheese.

T O M AT O B A S I L M O Z Z A R E L L A T U R K E Y B U R G E R S Makes 5 servings 1

Ingredients 1 lb lean ground turkey 1 cup cherry tomatoes, chopped 1/2 cup onion, diced 1/4 cup fresh basil leaves, chopped 1/2 cup mozzarella cheese, shredded

Directions In a medium bowl mix all the ingredients together. Form 5 patties. Cook on the grill or stove top, or bake in the oven at 370 for 20 minutes. Lunch Idea: 1 1 Serve over The Basic Salad with dressing Serve with roasted portabello mushroom caps (unlimited) as the burger buns

Post-Workout Dinner Idea: Serve with roasted cauliflower and Italian Pasta Salad 1 2 1

CHICKEN COUSCOUS SALAD Ingredients Salad: 1 1/4 cups fat-free chicken broth 1 box uncooked couscous 1 1/2 cups cubed cooked chicken 1/2 cup sliced green onions 1/2 cup diced radishes 1/2 cup chopped peeled cucumber 1/4 cup chopped fresh parsley 2 T toasted pine nuts Dressing: 1/4 cup white wine vinegar 1 1/2 tsp olive oil 1 tsp cumin 1/2 tsp sea salt 1/8 tsp pepper 1 garlic clove, minced

Makes 4 servings 1

Directions Salad: boil chicken broth and gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Spoon couscous into a large bowl; cool slightly. Add chicken, onions, radishes, cucumber, parsley, and pine nuts; toss gently to combine. Dressing: combine vinegar and remaining ingredients, stirring with a whisk. Drizzle dressing over salad; toss to combine.

TURKEY AND QUINOA STUFFED PEPPERS Makes 6 servings

Ingredients

6 red peppers 2 cups of cooked quinoa 1 lb of lean ground turkey 3/4 cup mushrooms, chopped 1/2 cup onions, chopped 1 T olive oil 1 cup shredded mozzarella

Directions Clean and core the peppers. Cut them in half lengthwise. In a large pan heat the olive oil. Add onions and mushrooms and sautĂŠ until soft. Add the turkey and continue to cook until browned. Stir in the quinoa and mozzarella. Stuff each pepper with 1/2 cup of the turkey-quinoa mixture. Bake in an oven heated to 370 for 25 minutes.

MISO SALMON Makes 1 serving

Ingredients 3 oz wild caught salmon 2 T white miso paste 4 T water 1/2 cup mushrooms sliced

Directions

Cut an 8â&#x20AC;?x8â&#x20AC;? square of tin foil. Place salmon in the center and fold up the sides to create a pouch. Top with mushrooms. In a small bowl combine miso paste and water until smooth. Pour over the salmon. Fold all edges together to close the pouch. Cook at 370 for 15 minutes or until desired doneness. Lunch Idea: 1 Serve with Basic Salad Post-Workout Dinner Idea: Serve with Kale and Quinoa Salad and 1 cup oven roasted eggplant 1 1

ASIAN STYLE CHICKEN STIR-FRY

Makes 5 servings 1

Ingredients 1 lb of ground chicken or turkey 1/2 cup onion, diced 1 cup carrot, diced 1 cup summer squash, diced 2 cups snow peas 1 cup bean sprouts 1 T Braggs liquid amino acids

Directions

In a non-stick pan sautĂŠ the onions until slightly transparent. Add the turkey or chicken and brown. Add the remaining ingredients and cook until softened but still crispy. Mix in the amino acids. Lunch Idea: 1 Serve over 1 cup spaghetti squash Serve wrapped in bib lettuce for Lettuce Wraps (unlimited) 1 Serve over the Basic Salad Post-Workout Dinner Idea Serve with 1/2 cup brown rice 1

POACHED COD WITH C A P E R S A N D T O M AT O E S Makes 1 serving 1

Ingredients 1 3 oz cod filet 1 T capers with juice 1/2 cup cherry tomatoes, chopped 1/2 cup onion, sliced

Directions Cut an 8â&#x20AC;?x8â&#x20AC;? square of tin foil. Place cod filet in the center and fold up the sides to create a pouch. Top with tomatoes, onions and capers. Fold the edges over seal the pouch closed. Bake at 370 for 15 minutes. Post-Workout Dinner Idea: Serve with 2/3 cup of oven roasted sweet potatoes and 2 cups of steamed broccoli 1 1 Serve with 1/2 cup of brown rice and roasted asparagus

Serve with 1/2 cup of cous cous and Cucumber Tomato Salad 1 1

B O L O GMakes N E5 servings SE

Ingredients (Makes 5 servings) 1 cup carrots, diced 1 cup onion, diced 1 cup celery, diced 1 lb lean 95% ground beef or bison 2 tsp extra virgin olive oil 1 tsp sea salt 1 tsp oregano 1/4 cup fresh basil leaves, chopped 1 28oz container of tomato puree

Directions In a medium stockpot, heat olive oil. Add carrots, onion and celery and cook until soft. Add tomato puree and cook over low-medium heat for 20 minutes. Add ground beef or bison and and cook for another 15 minutes stirring every so often. Add the spices with 5 minutes left to cook. Post-Workout Dinner Idea: 1 Serve over 1/2 cup whole wheat pasta Serve over 1/2 cup egg noodles 1 Lunch Idea: Serve over 2 cups of chopped kale (unlimited) Serve over 1 cup of spaghetti squash 1

womenâ&#x20AC;&#x2122;s edition

FUEL UP with meredith evangelisti