30 DAY DAILY HABIT FORMULA
ULTIMATEÂ FITNESS AND WELLNESS GUIDE
ABOUT ORIGIN METHOD Hola! I’m Priscilla. Your fitness coach, nutritionist, and loving friend driven to help you become the best, healthiest, and fittest version of yourself! I know it isn't simple but I've been where you are and with the knowledge I have now, I can you help you get to where you want to be.
Born and raised in a border town where the food is as apparent and plenty as the love, I was born to adore food and lots of it! Instead of seeing food as the center of my life, I later started to see food as a source of fuel and energy instead.
I had a dream of becoming a registered dietitian and having that drive to help motivate people into changing their lifestyles like I did mine. I’m proud to have created Origin Method- a nutrition, fitness, and lifestyle center in Laredo. I focus on YOUR needs, YOUR goals, YOUR current lifestyle. I understand that every body is different and you have taken that first step with my easy and simple to follow lifestyle habit changing program that can jumpstart it all.
One of the things I’m often asked by my clients is: “What motivates you to keep moving forward and stick to this lifestyle change?” My answer is simple: For as long as I can remember, I’ve been goal oriented. Goal setting tucks me in at night and wakes me up in the morning. Visualizing the outcome of how I want to feel and look is what drives me. Like most things you have to do, I take it day by day. So begin with today, and start your journey with me now!
XOXO, PRISCILLA
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LETS GO TO SCHOOL
INTRO We know starting a new habit is hard. But did you know it only takes 3O DAYS to form a habit and make it stick?!
This guide will help you step-by-step from learning about your desired goals to the basics of nutrition to fitness regimen. By the end you'll be looking and feeling good and be able to live a healthy and active lifestyle all on your own!
Your lifestyle is the product of two things: daily discipline and smart choices. However, it is hard to stay in check and make those decisions when your head might be filled with unrealistic or contradicting information when it comes to health and fitness. Here we will teach you the facts in order for you to be armed with the right information. We call this the formula- with this you will obtain positive changes that and form the right habits that starts it all!
Because we know it can be challenging to start something different we decided to make this guide easier. We've broke it down into a system you already know: school (don't worry it'll be more fun). So with that said, let the class begin!
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COURSE SCHEDULE 5
English Time to Journal/Assess About the Body
11
Counselor Addressing the Issues Self Love Contract
16
Biology Let's go Inside your Brain Case Studies
19
Health Basics of Nutrition
32
Lunch Meal Plans/ Food Formula Recipes
51 Psychology Being "brain locked"
52
P.E. Workout Challenges
62
Math This for that / Assess
63
Finals Wrapping It Up
4
Why now?Â
TIME TO JOURNAL
Why is it important to you?
What is your biggest frustration?
What have you done that hasn't worked?
What are you afraid of?
What do you think your biggest challenge is?
What are you willing to do?Â
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TIME TO ASSESS ·
·
as sess ment
əˈsesmənt/
/
noun the evaluation or estimation of the nature, quality, or ability of someone or something.
Lets assess where you are now in order to see where you go next: What is your weekly activity level?
How often do you eat out weekly/per month?
What is your typical diet like?
What are your ideal habits?
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TIME TO ASSESS Measurements: Week 1 Week 2 Week 3
Weight
Right arm
Left Arm
Waist
Right leg
Left leg
Energy level (low, medium, high)
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ABOUT THE BODY Your genetic makeup will not only
So let's go back to being kids
consist of your hair color or eye
and get rid of the harmful
color, but also your physique.
mentality of changing our bodies
 Some factors that determine your
in unhealthy ways and instead
looks are your framework, your
work on feeding our powerhouse
genes, and your active food choices.
machine to make it become
While the first two determines your
stronger and leaner. But bodies
overall look, the choices you make
exist for far greater reasons than
now when it comes to food and
"looks", they are powerhouse
fitness will definitely shape the way
machines that do amazing things
you can look!
and fuel our everyday lives.
These active food choices and determination in fitness and activities will help sculpt your body as lean as it can be and get rid of the stubborn fat!
Society makes us feel judged with the bodies we were born with. Here's a fact: most kids are not self conscious about the way they look. It isn't until we hit puberty that society plays a pivotal pressure on us to look a certain way.
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ABOUT THE BODY Now lets talk about Metabolism. How will I lose weight and gain muscle? Well first thing to mention is that you will lose weight when your "calories in" is less than your calories out... but the question is, "how do you know how many calories you burn a day?"
This is where your BASAL METABOLIC RATE (BMR) comes in (You can easily find out your BMR by taking a test online!). This is the amount of calories you burn a day doing normal, sedentary activities. When you consume less calories than what you burn you'll be able to lose weight, if you consume the same you will maintain your weight, and if you consume more calories you will gain.
To give you an idea of how it works- consuming around 250 calories less than your BMR (which is a good number for beginners) will result in losing about a half a pound a week.
"Aha Moment" - Think about it this way. You are given about 116 dollars every day. You save it up and by the end of the month you have roughly $3,500. By the end of the year you have $42,000! Now let's think about that in calories. Because each pound is around 3,500 calories, if you consume an extra 116 calories per day then you'll gain 12 extra pounds in a year! However, it is important to note that how much you eat is not nearly as important as WHAT you eat.Â
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ABOUT THE BODY Shiny, stronger, thicker hair
So what are some of the results you should be expecting once you master the 30 day habit forming formula?
Slimmer face, better clarity
Content, feeling of
Less anxiety, lower
peace, satisfaction
stress levels, higher
after meals, less
endorphins
hunger
Toned ab
Flatter stomach,
muscles
toned definition, loss of extra fat
Rounder butt, slimmer thighs, decrease in cellulite
Loss of inches around your legs, more muscle definition
Overall, you will be looking better and feeling better. When both these things happen you'll feel anticipation and a motivation to keep on going because you are indeed seeing those results you've wanted!Â
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ADDRESSING THE ISSUES Do you ever feel uncomfortable in your own body? Sometimes the body we want isn't the one we have and that's okay. However, still for many of us, it affects our confidence, the clothes we wear, even our energy levels and our strength. We have to let go of the idea of attaining a "perfect body" but what we can strive for is a body that leaner, stronger, and healthier.
However, it is your decision to choose the side of DISCIPLINE or the side of MEDIOCRITY. If you choose discipline- no worries, we will give you the tools and information you need to succeed in this choice. The nutrition and fitness information we have laid out for you here will help you continue on that path and it is something that will stay with you throughout your whole life!
When it comes to weight it's important to remember its NOT ALL ABOUT THE NUMBER on the scale. There are so many other factors that contribute to your health and fitness so get that out of your head. It's about how you feelare you more energetic? Do your clothes fit better? Can you endure more? Once you answer these questions positively you're finally on the right track!
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If you keep on doing what you’ve always done, you will keep getting what you’ve always gotten
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ADDRESSING THE ISSUES As a young adult and even a full
Remember that love and change
grown adult, insecurities can come
go hand in hand. Change can
from all over. The trick is to focus on
be scary but a tip to help
you. Stop listening to the bully in
combat that is to be ready for
your head and start taking the
that change and love yourself
advice you would give a friend
and embrace the new
when they come to you with the
experiences.
same problems.
As crazy as it sounds, be your own cheerleader. Lift yourself up, encourage yourself when you're feeling down, know that you CAN do it, and when you do, whatever that goal may be, you'll feel proud
" Don't let other's opinions define how you feel about yourself "
of yourself and you won't want that feeling to go away.
If you are not ready to change, then your body and your lifestyle
When you focus on yourself instead
won't be ready either. Keep
of what others are doing or thinking
those goals you wrote down in
you'll feel a genuine sense of joy.
the begging of this manual and
Being happy and loving yourself is
keep those in mind through this
truly the start of everything.
habit forming journey!
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SELF LOVE CONTRACT Find a song you really love. A song that makes you feel good about yourself. A song you go crazy about and never fails to make you move. Make that your mantra song. This song will serve as your reminder to be happy, confident, and carefree. These feelings are present when we are a kid and it is our duty to keep that same feeling as we grow up. Go back to that time when you were a kid. Everyone is born loving themselves and along the way people lose that. Find your way back to that and sign the pledge below to keep that love with yourself active because, again this journey starts and ends with you.
I PROMISE TO... Love my body now, love it through the process and love it when I hit my goals.
Love my body and myself even if I mess up and need to start over.
Work as hard as I can and to be positive throughout this journey.
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This is NOT a diet. It is a healthier way of living and thinking. Your body will change when your mind does. It all starts with the brain. 15
Imagine your brain as a tree (you'll see a diagram of this on the next page). We all have roots- they are made up of our beliefs and values. Sometimes our beliefs might not be completely accurate. You might believe that "carbs will always make you fat" or that "the less you eat the less you weigh", but these false beliefs makes for the WRONG type of thinking, which is the next level. When you change your beliefs you’ll change your way of thinking. When you change your way of thinking you'll change your behaviour which makes up your personality. Your personality is "your becomings"; it is everything that makes up who you are, what you are able to accomplish and what you put out into the world. So start with your roots and your beliefs and you'll start seeing the results!
LET'S GO INSIDE THE BRAIN 16
Your Becomings (What you're able to accomplish)
Your Personality
Negative
Positive
"I don't.."
"I want.."
"I can't.."
"I will.."
"I am not.."
Way of Thinking
Beliefs
"I am.."
Values
LET'S GO INSIDE THE BRAIN 17
CASE STUDIES Carlos, Age 24- Believes eating fats will make him fat While it makes sense that "fats can make you fat" remember that our body still NEEDS them- we couldn't survive without them! They give us the energy we need to stay active. We really just have to focus on eating the right kinds and the right amounts. However, try avoiding trans and saturated fats.
Danni, Age 16 - Thinks protein and weights will just make her bulky Lots of people just want to be "skinny", but protein AND weight lifting can actually help with that by building lean muscle and promoting healthy weight loss. Protein makes us feel full after we have eaten and by eating protein we avoid hunger and unhealthy snacking. Weights actually help burn calories and fat and at the same time helps shape the body by toning it and building muscles (making you stronger and look leaner).
Emily Age 33 - Considers ALL carbs to be bad Carbs is another macro that our body NEEDS for it to function. Carbohydrates gives us glucose- which gives us our main source of energy our body needs to function properly. However, as with everything it is important to have the right KINDS of carbs. You can see a list of healthy carbs on the Macros page located later in this booklet.
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BASICS OF NUTRITION
Sometimes when a teacher tries to teach a lesson in class, it seems like they are the only ones that can understand themselves. Let me give you MY lenses, let me show you what I know, to help YOU understand what I've learned over the years. Remember that tree? When you have the right skills and info you’ll make better choices. As a child we outgrow our shoes, our clothes, certain trends so it seems fitting that there also comes a time we have to outgrow some of our beliefs. In the next few pages I'll be explaining the basics of nutrition which includes some rules, healthy food alternatives and the basics of macros and nutrition from my perspective.
- Priscilla
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BASICS OF NUTRITION RULE 1
RULE 2
RULE 3
EAT REAL FOODS
EAT LIKE A BABY
KNOW WANTS VS NEEDS
There is a huge
Babies eat
When you have
difference
about every 3
food in front
between
hours- that's
of you ask
whole/plant
how you should
yourself-
based
eat. Have your
"Do you want it
foods and man-
three meals and
or do you NEED
made food. Be
snacks and
it?" Your actions
real, eat real
listen to your
determine your
food. Try not to
body's signs.
reactions. The
eat processed
However it's just
results of your
foods like some
as important to
choice when
fruit juices,
know
you ask yourself
sports drinks,
when you’re
this can lead
artificial sugars,
hungry and not
to healthier
junk food, and
just bored….
habit or a
artificial
disastrous one.
ingredients.
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BASICS OF NUTRITION You want that extra 15 min of sleep. You don't feel hungry. You're always on the rush.
These are just some of the excuses people have for not eating breakfast. People tell you all the time that breakfast is the most important meal of the day- but no one ever tells you why.
Breakfast quite literally means "break the fast". You starve your body for hours when you sleep so breakfast is meant to break your fasting in order to get nutrients into your body to have energy for the rest of the day.
Skipping breakfast can cause lack of energy which in turn can make you overeat during lunch. Having food when you wake up can also reduce the amount of cortisol (stress hormone) since it is at its highest around 7am. We've said it before "Our actions determine your reactions." Skipping breakfast is known to lead to a unhealthier chain reaction to food throughout the day.
People who eat breakfast tend to maintain healthier habits. Let's look at different types of breakfast for different types of people:
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BASICS OF NUTRITION We've come up with three different types of breakfast for every type of lifestyle- so no excuses!
ON THE GO
BETTER BAD
ENERGY FIT
For the ones who
For the ones who
For the ones
don't have time
don't have a choice
who have time
protein shake
English
with fruit
muffin vs
avocado
biscuit
toast
low fat
peanut butter
cheese
quick
add protein
sandwich
vs just hi
yogurt/fat
carbs and hi
free dairy and
fat
nuts with hi
no butter!
fiber hi protein
look for
cereal
higher
breakfast burrito protein pancakes scrambled eggs and toast breakfasts tacos smoothie
protein
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BASICS OF NUTRITION What should you look for on a nutrition label? Fat should be less than 10g per 100g and as low in saturated or trans fat as possible (excluding chosen fat sources such as olive oil, peanut butter and avocado).Â
Look at the ingredients list and avoid foods with added sugars.
Look for low salt food with less than 120mg of sodium per 100g.Â
Look at the Percent (%) Daily Value - This section tells you how the nutrients in one serving of the food contribute to your total daily diet.
If it has 5% percent of the Daily Value or less, it is low in that nutrient.This can be good or bad, depending on if it is a nutrient you want more of or less of.
If it has 20% or more, it is high in that nutrient. This can be good for nutrients like fiber but not so good for saturated fats.
Limit the percentage and total grams on: fat, cholesterol, sodium.
Get enough percentage and grams in this section: calcium, fiber, vitamins)
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BASICS OF NUTRITION
Information gathered from: https://whatsgood.vitaminshoppe.com/how-to-read-a-nutrition-label/
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Motivation will get you started, habit will keep you going.
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BASICS OF NUTRITION
How much of each should I eat? The percentages show how much of your daily consumption should include each macro. *Individuals may vary based on specific goals*
Fat 20%
Carb 40%
Protein 40%
MACROS Â Macros is everything that makes up the caloric content in food and what gives your body
energy. When you count
macros instead of calories you're not just making sure you're having the right amount of calories but the right
KIND as well.
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PROTEIN Boneless skinless chicken breastÂ
Rotisserie cooked turkeyÂ
Egg whites (3 per serving) (1-3 yolks/week MAX) Eggs can be boiled, full, or from carton.
Fresh/ frozen fish (tilapia, Shrimp
salmon, etc)
1 pack lean ground
Water packed tuna (plain or
beef
flavored)
1 pack lean ground
Extra lean ground turkey,
turkey
turkey breast slices or cutlets (NO deli cuts).
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CARBS Simple Carbohydrates - Limit consumption to 20grams of sugar per day - Remember to limit the consumption of processed carbs and flours such as pasta, biscuits, sweet bread, flour, cookies, etc...
Complex - Complex carbs can be divided between
starches, veggies, and fruits.
STARCHES Rice 1/2 cup
Whole Wheat 2
Whole Wheat 1
Cereal 1/3 cup
Oatmeal 1/3 cup
Potato (baked) 4 oz
Lentils 1/2 cup
Quinoa 1/2 cup
Sweet Potato 4 oz.
Corn 1/2 cup
Rice Cakes 3 Corn Tortillas 2 Beans 1/2 cup Noodles 1/2 cup Tostadas 2
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VEGGIES You can eat vegegtables WITHOUT LIMIT. (Fresh or frozen, NOT canned).
Chard
Cauliflower
Onion
Cucumbers
Spinach
Tomato
Pore
Broccoli
Artichoke
Green beans
Mushrooms
Pickles
Jicama
Carrot
Radishes
Pumpkin
Celery
Asparagus
Squash
Peppers
Lettuce Cabbage Eggplant
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FRUITS Berries 1 & 1/4 cup Apple 2 small Pear 1 medium Strawberries 1 cup Peach 2 small Cantaloupe 1 cup Banana 1 small Plums 4 Mango 1/2 Pineapple 1 cup Lemons 4 Tangerine 3 Papaya 1 cup Orange 2 small Grapes 20 Watermelon 1 cup Grapefruit 1 med Honeydew 2 cups
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FATS UNSATURATED
(Healthy Fats)
Avocado
FlaxseedÂ
Canola Oil
Flaxseed Oil
Olive Oil
Nuts
Olives
SATURATED
(Ones to LIMIT)
Spreads
Processed Meats
Dairy
Fatty Red Meats
TRANS FATS
(Avoid)
Packaged Foods
Frozen Foods
Sops
Baked Foods
Fried Foods
Chips and Crackers
Fast Foods
Toppings & Dips
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MEAL PLANS As stated before, one of the food rules is to eat like a babymeaning eating around every 3 hours. While every body is different, it is recommended spacing meals approximately every 2.5 or 3 hours. Example:
8am
11am
2pm
5pm
8pm
This meal plan outlined in the following pages is designed to promote a balanced and healthy eating habit. If you are an individual with specific nutrient deficiencies, allergies or related health problems - it might be best to talk to your doctor first.Â
As important as food is, hydration is just as important. It is recommended we drink 8 glasses of water per day or more or half of your body weight in ounces.
Ex: If you weigh 160 pounds, you should drink 80 ounces per day.
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MEAL PLANS EATING OUT Eating out while you're on a diet is a struggle for many people. While it is always best to eat at home, sometimes eating out can be un-avoidable. Here are some tips and tricks to use if you plan on eating out:
Check out the menu beforehand and try to plan out your meal to make it easier to make better choices. Try not to eat out when you're "starving". Don't be afraid to ask for special requests such as using a fat-free dressing, leaving out sauces, or cooking something without oil or butter, etc.. Eat slowly, take sips in between your meals, and if needed order a to-go container and save half of your meal for another time!
Try to fill up on vegetables as much as you can (this will keep you full). Try ordering greens or veggies as an appetizer! Always ask about how items are prepared if you are unsure- even a salad can have thousands of calories even if it sounds healthy.
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EATING OUT
LOOK FOR THESE WORDS ON THE MENU:
MEAL PLANS
AVOID ITEMS WITH THESE WORDS:
Fried Baked Buttery Blackened Creamy Broiled Au gratin Grilled Battered Herbs and spices Breaded Roasted Crispy Rotisserie Cheesy Sautéed Smothered Steamed Glazed Tomato sauce Fried Light Gratinée Fresh Pan-fried
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MEAL PLANS WHAT'S THE DEAL WITH DRINKS? It is quite easy to drink a majority of your calories (it doesn't take much either)! You think having a glass of juice or having a diet coke with your meal would do no harm. However the amount of sugars in these soft drinks are doing so much harm to your body.
Never think about calories when your drinking? Well a flavored iced coffee on a hot day can have as many calories as a full one hour workout will burn!
COMMON SOFT DRINKS:
Source: http://healthyfitnatural.com/beverages-we-often-drink-that-are-more-harmful-than-the-soft-drinks/
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FOOD FORMULA When you're stuck, a good GENERAL rule of thumb to follow is that each of your main meals should consist of: 1. Protein (with the portion the size of your palm), 2. Complex Carbs (the size of your fist) and 3. Veggies (size of your first or larger) and if needed a small amount of healthy fat.
Protein
Complex
Veggies
Carbs
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FOOD FORMULA By Priscilla
STEP 1
STEP 2
STEP 3
Protein
Carb
Lean Look
1. Choose Your Plant Based Whole Food Select from 30 natural delicious rich nutrient foods.
2. Choose your custom serving size combo (Protein + Fat) Select from a variety of extra lean sources 20 choices
3. Watch YOUR Origin Method unique food formula being created by nutritionist Priscilla Barrera in Just Minutes!
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LETS EAT When you get stuck and don't know what to eat, refer to this page to build a quick meal. Remember, you can also refer back to the full list of protein, carbs, and fats.
1st step - choose protein
Skinless chicken breast
Shrimp
Skinless turkey breast or slices
Egg Whites (1-3 yolks/week MAX)
Tilapia
Salmon (1x per week)
setoN
Water packed tuna (plain or flavoured)
Lean Ground Beef or Turkey
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LETS EAT 2nd step - choose carb
Fruit (appropriate serving)
Lentils
Steamed Rice
Oats
Whole wheat bread
Corn Tortillas
Beans (black, red, pinto, soy)
Quinoa
Noodles
setoN
Potato
Sweet Potato
Rice Cakes
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3rd step - choose fat (Only for the weeks you're allowed fats)
Nuts
Avocado
Dairy - LIMITED (fat free cheese, yogurt, almond/coconut milk, mootopia)
Oils (Canola, Olive, Flaxseed, Coconut)
Dark Chocolate
4th step - Add Veggies!
=
water tea coffee
COMPLETE MEAL
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RECIPES GREEN SMOOTHIES Green Protein Smoothie 1 cup of water, 1⁄2 cup mixed frozen berries, 1⁄2 frozen banana, 1-2 cups spinach, 1 serving protein powder (chocolate or vanilla) (optional sprinkle of chia seeds)
Green Cactus Juice • Fresh or frozen Cactus (nopal) A bunch of parsley 1 or 2 celery sticks ½ cup pineapple or apple Water Kale/Spinach (optional)
Fruity Protein Shake 1 scoop of protein powder (Lean Body or Sunshine Warrior) 12 ounces water 1 serving fresh or frozen fruit
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RECIPES GREEN SMOOTHIE Bumpin' Banana (green) 1 cup unsweetened almond milk (vanilla), 1⁄4 avocado, 1⁄2 banana, 1 handful baby spinach, 1 scoop vanilla protein powder, 1⁄4 tsp cinnamon (stevia to taste)
Pumpkin Pie Smoothie 1/2 cup unsweetened almond milk, 1/2 frozen banana, 1/3 cup pumpkin puree, 1 scoop vanilla protein powder, 1/2 Tbsp maple syrup, 1/2 tsp pumpkin pie spice
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RECIPES OMELETTE MUFFINS Ingredients: 6 eggs ¼-½ cup cooked meat, cut or crumbled into small pieces ½ cup diced vegetables ¼ tsp Himalayan rock salt 1/8 tsp ground pepper 1/8 cup mayonnaise 1/8 cup water 1. Preheat oven to 350°F. Generously grease 6 muffin tins with butter or coconut oil or for easier removal line with paper baking cups. The baking cups also help the muffins hold their shape. 2. In a bowl, beat the eggs. Add meat, vegetables, Himalayan rock salt, ground pepper, and any other ingredients and stir to combine. 3. Spoon or scoop into the muffin cups. Bake for 18–20 minutes until a knife inserted into the centre of an muffin/ omelette comes out almost clean. The omelettes will continue to cook for a minute or two after removed from the oven. 4. Remove the omelettes from the muffin cups and serve, or cool completely and store for another day.
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RECIPES MUSHROOM CEVICHE Ingredients: • 2 cups of chopped mushrooms 3 lemons 3 tsp Maggi Sauce or BRAGG Liquid Aminos 1/2 cup nely chopped onion 1 nely chopped medium bell pepper 1 nely chopped red tomato 8 nely chopped springs of cilantro Salt 1. Mix the onions with the lemon juice, Maggi sauce and salt. 2. Let it rest for 30 minutes. 3. Add the mushrooms, bell pepper, tomato and cilantro, mixing well. 4. Keep in the refrigerator and serve cold.
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RECIPES MARINATED PORTOBELLO Ingredients: 1 large Portobello mushroom 1 tsp of mustard 1 tsp Maggi Sauce or BRAGG Liquid Aminos 1 ď€ nely chopped garlic PAM extra virgin oil 1. Clean the Portobello thoroughly, cut the stem and set aside. 2. In a bowl mix the mustard, Maggi sauce and garlic and cover the Portobello mushroom on both sides with the mixture, let it marinate for 20 minutes. 3. Spray a pan with a little bit of PAM and let the Portobello cook on both sides until tender.
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RECIPES CAULIFLOWER SOUP Ingredients 1 cauliower Chicken broth Salt and pepper 1 green bell pepper 1 onion 1 garlic Instructions: 1. Cook the cauliower with the chicken broth, the onions, garlic, bell peppers and a little bit of salt and pepper until cauliower is tender. 2. Puree it in the blender with the chicken broth until the consistency is thick (cream like). 3. In a pot, pour the cauliower mix and cook over medium heat, stirring constantly for 5 to 8 minutes. Season with sea salt and species and let it boil. NOTE: If you want to make any other vegetable cream soup (brocoli, asparagus, mushroom, poblano pepper) mix your favorite vegetable with cauli-fower si you can get the creamy consistency.
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RECIPES CAULIFLOWER PUREE Ingredients 2 cups of fresh or frozen cauliower PAM extra virgin olive oil (OPTIONAL) ¼ cup of low fat chicken broth ¼ cup FAT Free MOOTOPIA milk (OPTIONAL) Salt and pepper Instructions: 1. Bring the cauliower to a boil and drain 2. Spray with PAMM (OPTIONAL) 3. Add the chicken broth and the Fat Free milk 4. Puree it and season with salt and pepper.
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RECIPES CAULIFLOWER RICE Ingredients 1 large cauliower PAMM extra virgin olive oil 6 Cambray onions cut in slices 2 carrots and 1 bell pepper cut in cubes 2 zucchini 1 cup of broccoli 1 orange + 2 limes (only the juice) ¼ cup of BRAGG Liquid Aminos (soy sauce substitute) Instructions: 1. Clean the cauliower and cut into medium pieces. 2. Use a food processor until is nely chopped. Keep aside. 3. Spray a deep pan with PAM and heat over low temperature. 4. Add the onion and cook until it changes color, add the cauliower rice, the carrots, zucchini, bell pepper and broccoli. 5. Mix and cook for about 5 minutes over low heat. 6. Add the soy sauce, orange juice, lemon and mix well. 7. Cook until the vegetables are tender and enjoy!
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RECIPES ZUCCHINI SPAGHETTI Ingredients 10 Zucchini 1 Broccoli • 1/4 onion 1 ď€ nely chopped garlic clove 2 cups of edamames 1 tbsp of basil PAM extra virgin oil 1/2 cup of parmessan cheese (optional) Salt and pepper 1. With the peeler slice the zucchini into spaghetti shape slices and put aside. 2. Bring the broccoli to a boil with a little bit of salt for about 3 minutes, remove from heat. 3. Spray a pan with PAM and cook the onion until it changes color, add the garlic and cook for 1 minute. 4. Add the broccoli and edamames and cook for another 5 minutes. 5. Add the zucchini and cook for a few minutes more until tender 6. Add the basil and cook for 1 minute more, sea-son with salt and pepper. 7. Serve and sprinkle parmesan cheese on top.
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RECIPES SALMON WITH SALSA Ingredients: 150g cooked salmon 50g avocado ½ tomato ½ medium cucumber ¼ red onion Chives Dill ½ cup brown rice Instructions: 1. Cook brown rice. 2. Salmon: Take skin off and steam, grill or bake salmon to your liking. 3. Salsa: finely dice the tomato, cucumber, avocado, red onion, chives and dill. Squeeze lemon juice over salsa. 4.Place the salmon on top of the brown rice and generously place the salsa on top.
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BRAIN LOCKED Starting a habit can be hard- like really hard. When it comes to your food or getting "stuck in your diet" we refer to it as being brain locked.
What does being "Brain Locked" mean exactly?
I'm tired of eating all the same foods! Eating healthy can feel like a chore, but it doesn't have to be! Try experimenting and finding the foods you DO like and try to mix and match. By adding variation to food groups such as different tastes, flavours, and textures you'll realize that balanced healthy meals can be tasty, flavorful and flexible.Â
I HATE healthy food! Healthy food doesn't have to be bad. You can find those foods that you do enjoy that are better alternatives to junk.
I despise working out! It takes a while to figure out what you like. Try strenghth training, dance, running, boxing.. you'll eventually like something that you like to do.
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WORKOUT CHALLENGES Like we said before, starting a habit can be hard. But when that habit makes you feel better AND look better you'll only want to continue it. To be fit you not only have to eat right but you have to dedicate some time to exercise and strengthen your body. In the next few pages we have laid out some weekly workout challenges that both challenge and strengthen different parts of your body. Ready to try a few?
Upper-
Lower-
body
body
HIIT
Full body
These workout challenges in the next few pages are designed in order for you to jump start your fitness habit. The goal of these exercises is to activate as many muscle fibres as you can in one single exercise for your body to create this synergy. You want your body to say “this is harder than being sedentary” so your body can work twice as hard.
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How to use the workout challenges: For your first week do ONE set of each exercise on the list. Keep adding a set as the weeks progress:
Week 1 = 1 set; Week 2 = 2 sets; etc...
Remember to listen to your body and go at your own pace.
What you'll need: A set of weights (what you are comfortable with) + mat (optional), jump rope (optional), and a short bench, sturdy chair, or solid coffee table for "step ups" and "tricep dips"
Pick either Saturday OR Sunday to REST + RECOVER
WEEK 1-4 Mon Tues Wed Thurs Frid Sat Sun
Lower Body
Upepr Body
HIIT
Full Body
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MONDAY Â Abs + Legs + Glutes
30 mountain climbers 30 sec plank 25 jumping squats 20 walking lunges (10 each side) 50 bicycle crunches (each side) 15 donkey kicks (each side) 25 butterfly kicks (each side) 30 glute bridges 25 scissor kicks (each side)
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TUESDAY Â Arms +Â Back
12 Tricep Dips 10 Tricep Extension w/ dumbells 15 Tricep Kickbacks w/ dumbbells 30 sec plank 15 Dumbell Curls w/ dumbbells 15 Hammer Curls w/ dumbbells 15 supermans 15 push ups 15 spreading wing lifts
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WEDNESDAY Â HIIT + Cardio
Cycling, walking, jogging, sport for 45 minutes or Tabata "7-minute workout" done twice + 25 minutes walking or light jog (Youtube or Spotify)
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THURSDAY Legs +Â Back
10 burpees 15 step ups (each side) 20 squats 15 leg raises 50 butt kicks 20 jumping jacks 15 pulsing lunges (each side) 15 Bent over dumbbell rows (each side) 30 sec wall sits 30 seconds side plank (each side)
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FRIDAY Total Body
35 jump rope or jump rope motions 45 high knees 15 Goblet Squats (squats while holding weights) 30 step ups (15 each side) 15 sit ups with weights 30 mountain climbers 35 crunches 15 burbees 30 second wall sits
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SAT OR SUN Â HIIT + Cardio
Cycling, walking, jogging, sport for 45 minutes or Tabata "7-minute workout" done twice + 25 minutes walking or light jog (Youtube or Spotify)
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THIS FOR THAT This math lesson is a bit different. Here we're calculating how much you would need to exercise in order to burn off some of your favorite foods!
Run for 2 hours and 45 min or strength train for 7 hours
Do 1,100 sit ups or go for a 2 mile run
Go for a 3.3 mile run or do 36 minutes of full cardio
Do 45 minutes of cardio or 61 minutes of weightlifting
CHALLENGE YOURSELF 60
THIS FOR THAT Run for 2.3 miles or do 975 sit ups
Run for 4 miles or weightlift for 94 minutes
Take a 1 hour cardio class or do 2,800 sit ups
Run for 13.2 miles or walk for 16.6 miles Do a half hour of cardio or spend 40 min weightlifting
CHALLENGE YOURSELF
Run full speed for 35 min or walk for 69 minutes
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TIME TO ASSESS ...again
Measurements: Week 4 Weight ___________
Right arm ___________
Left Arm ___________
Waist ___________
Right leg ___________
Left leg ___________
Energy level low medium high
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WRAPPING IT UP It takes 30 days to form a habit. Your looks are the result of what you put in. 3 Core Elements to Succeed: Nutrition, Mindset, and Fitness It's NOT about the number on the scale, it is about how you feel. If you keep on doing what you’ve always done, you will keep getting what you’ve always gotten. Love and change go hand in hand; be ready for the change. Your body will change when your mind does. It all starts with the brain. When you change your beliefs you’ll change your way of thinking. Rule 1: Eat real food Rule 2: Eat like a baby Rule 3: Know your wants vs your needs
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WRAPPING IT UP Breakfast is done to break your fasting; People who eat breakfast tend to maintain healthier habits. Motivation will get you started, habit will keep you going. Daily consumption should include each macro: Protein 40%, Carbs 40%, Fats 20% (this can slightly vary from person to person depending on individual goals). There are two different types of carbs: simple and complex. Complex carbs are divided between starches, veggies, and fruits. You can eat veggies without limit. There are three different types of fats- unsaturated, saturated and trans. Challenge and strengthen your body with new types of exercises daily to activate different muscle fibers in your body.
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CONGRATS! YOU'VE THE
30
MASTERED DAY
HABIT
FORMING FORMULA! FORGET YOU'VE AND TO
DON'T WHAT
LEARNED
REFER THIS
BACK
GUIDE
WHENEVER NEED!
YOU