4-Week Bikini Ready Program

FIT + wordy girl‘s

4 WEEK

BIKINI READY PROGRAM

Proven Transformation Training & Nutrition Plan To Get Bikini-Ready Body You Always Wanted!

R E A L F O O D . R E A L S W E AT. R E A L R E S U LT S .

Copyright Š 2016 LISA SIEFERT All Rights Reserved.

No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the publisher.

My clients did it you can too!

Contents WE ARE GLAD YOU ARE FINALLY HERE!

5

STEPS TO PREPARE FOR SUCCESS

6

POSITIVE MINDSET CHECKLIST

7

NUTRITION PLAN

8

FOOD JOURNAL

11

SHOPPING LIST

12

HEALTHY RECIPES

13

YOUR 4 WEEKS EXERCISE CALENDAR

14

TESTIMONIALS

16

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We Are Glad You Are Finally Here!

Welcome the first day of what will be an amazing month of change and positive transformation! If you haven‘t been eating as ehalthy as you could be, aren‘t sure what to eat, when to workout or what to do, then this is the guide for you.

Congratulations on taking the first step in transforming yourself towards the positive, fit and best version of you that you can be.

“

YOU NEED TO LISTEN TO YOUR BODY, BECAUSE IT’S LISTENING TO YOU.” - Phillip C. McGraw

Have you been feeling tired, lethargic, lacking energy to keep going? Then this will change that. I promise that if you follow the steps outlined here, you‘ll jump start your immune system [who wants less colds?], increase your metabolism [burn fat while you‘re sleeping!] and be happier [yes, that‘s right - exercise helps stave off depression].

Clear out your calendar and make room for all of the new and exciting things we will be doing together this month to bring out the best you, that I know you can be.

For more fitness tips and help, make sure to join www.LisaSiefert.com.

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Steps To Prepare For Success 1

CHANGE YOUR MINDSET – The #1 things women like to discuss is how thin they used to be and how thin they‘re going to be. Forget that! Focus instead on how you can take what you have - whether that‘s a love of Zumba classes, excellent organizational skills for food prep or another health and fitness related strength and then set your sights on being a better version of the current you.

2

SET A REAL GOAL – Aim big but leave room and acceptance for those times you may get off track. You didn‘t get to where you are overnight so don‘t expect to achieve everything in a day. Rome wasn‘t built in a day and either are NY Times Bestselling authors. If not this month, there‘s always next month. Just think where you would be now, if you had started this practice a year ago.

3

MAKE THIS A PRIORITY IN YOUR LIFE– The key to reaching any goal, whether it‘s finishing a book or losing weight, is consistency. If you don‘t write everyday, then you‘ll never become an author. If you don‘t workout and eat healthy everyday, then you‘ll never know how fit and athletic you really could be. Use the 80/20. Go for it everyday and understand that some days might be off days but at least keep trying.

4

NO EXCUSES, WORK ON YOURSELF – We‘re all busy. The key is to cut through the white noise and drop the things that don‘t work for you. Minimalism is your friend.

It is literally the most life-changing game-changer out there. Cut out TV, cut out obligatory social events, cut out volunteering...work on you first. Just like they say in the airplane, cover your own face with the oxygen mask before attempting to help others.

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Positive Mindset Checklist I HAVE ALL I NEED WITHIN ME TO CHANGE. You are enough. You do not need to buy yet another fitness magazine to start practicing what you already know.

We all know that running through the drive-thru at whatever your fast food sin of pleasure is, won‘t get you to where you want to be.

We also know that going out for a walk, no matter how short, will always beat spending that entire hour on the couch watching TV. I BELIEVE I CAN AND WILL REACH MY HEALTH AND FITNESS GOALS. Think positively. The body follows where the mind goes.

You always have a choice in what to believe. Why not hope for better things?

You can do anything you set your mind to - I believe in you!

I UNDERSTAND THAT THIS WILL BE A JOURNEY, A JOURNEY OF CHANGE AND A NEW WAY OF THINKING. Forget the get skinny quickie scams. You‘re in this for the long-term. You and your body are going to be together for an awfully long time. Why not start changing your habits today for the better. Don‘t think of this as just one month of change.

This is a new way to live. A better, fitter, more active and healthy way to be. Be your own role model!

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Nutrition plan You are what you eat, in more ways than you think. It is just as easy to adopt healthy, nutritious eating habits as it is to develop bad ones. Turn over a new leaf and make this month, the month you make better decisions that positively impact your well-being.

Before you eat something, ask yourself, what would a Fit & Wordy Girl eat?

Is it wholesome and nutrient dense? In other words, is it as close to nature as can be? Instead of eating a can of peaches, eat an actual fresh peach from your local farmer‘s market or organic produce section of the grocery store.

THE 5 GOLDEN RULES for making smarter choices: 1. Keep it simple - The more processed the food, the more you want to avoid it. The longer the ingredient list, the worse it is.

2. Spice it up - satiate your palate with some inspiring flavors to wake up your senses.

3. Drink plenty of water, tea and other zerocalorie drinks.

4. Include more fiber - it aids in digestion and lowers cholesterol.

5. Eat protein at every meal to help feel full faster and for longer.

**VIDEO INSTRUCTION** Want instant access to more recipes, workouts and nutrition tips?

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5 Meals a Day Food is your friend. Sometimes, we like to pretend that food is the enemy but we‘re not using it correctly. Food cures colds, conquers cancer and builds muscle. Used in the right way, food can be your biggest physique and health advocate.

One of the greatest uses of food is to keep yourself from out-of-control binge eating. Always knowing that another meal is right around the corner will help break the yo-yo dieting cycle of restriction/binging.

It‘s inevitable - calorie restriction will lead to that feeling of starving and then ravenously going out in search of relief. The more meals, the merrier.

Eating on a more consistent basis also helps with maintaining steady blood sugar levels, which in turn hlep maintain a consistent stream of energy throughout the day. No more mid-afternoon lulls where you go out in search of sugary relief from your local Starbucks.

THINK INCHES, NOT POUNDS Want to track your progress?

Measure what matters: • Go by how your clothes feel, not how many pounds show up on the scale • Measure yourself for a baseline today and at the end of the month • Have a professional measure your bodyfat using calipers.

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sample one day meal plan BREAKFAST Fruit Protein Veggies Green Tea SNACK Greek Yogurt with fresh fruit Or Green Smoothie LUNCH Chicken Large Green Salad Brown Rice Natural Dressing SNACK Raw Veggies DINNER Salmon Fish Steamed Veggies Garlic Dressing

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Food Journal BREAKFAST

TIME 7 AM

Fruit Egg Whites Salad Dressing Green Tea

1 4 Unlimited 1 cup

SNACK #1

TIME 10 AM

Greek Yogurt Fresh Fruit

1 Unlimited

LUNCH

TIME 1 PM

Chicken Breast Steamed Veggies Brown Rice Dressing

4 oz.

Unlimited 1 cup 1/4 cup

SNACK #2

TIME 3:30 PM

Ezekiel Bread Almond Butter

1 Unlimited

DINNER

TIME 7 PM

Grilled Fish Fresh Veggies Dressing

4 oz.

Unlimited 1/4 cup

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THE FIT & WORDY GIRL‘S

Shopping List Proteins • Boneless Skinless Chicken Breast • Lean Turkey Breast 99% Lean • Turkey Bacon (all natural) • Filet Mignon • Ground 90% or 95% Lean Beef • Bison Vegetarian Sources of Protein • Tofu • Tempeh • Soy – NON GMO • Seitan • Quinoa • Nuts & Seeds • Legumes Fruits/Vegetables • Spinach • Spring Mix - Leaf Lettuce • Broccoli • Asparagus • Apples • Bananas

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Dairy/Eggs • Greek Yogurt • Cottage Cheese • Unsweetened Almond, Coconut or Rice Milk • Eggs • Organic Feta Cheese • Organic Parmesan Cheese & Gorgonzola Seafood (Fresh-Not Farm Raised) • Salmon • Tilapia • Flounder • Sole • Tuna • Mahi Mahi • Scallops • Shrimp • Crab Meat Grains (Fresh-Not Farm Raised) • Ezekiel Bread - Low Sodium • Brown Rice • Farro • Bulgar Wheat

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Healthy Recipes Berry Morning Booster Ingredients:

• 2 scoops strawberry flavored protein powder • ¼ cup frozen blueberries • ¼ cup frozen raspberries • ¼ cup fresh blackberries • ½ cup unsweetened almond milk • ½ tbsp. almond butter • 1-2 ice cubes Instructions: Place all ingredients in a blender and pulse blend until desired consistency is reached. Pour into your favorite glass and voila!

For instant access to more great Fat Burning Breakfast Recipes, Join the FIT +

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Your 4 Weeks Exercise Calendar WEEK ONE Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Chest/Triceps

20 Min HIIT Cardio

Back/Biceps

40 Min Cardio

Abs/Legs

Yoga

Rest

WEEK TWO Day 8

Day 9

Day 10

Day 11

Day 12

Day 13

Day 14

Chest/Triceps

20 Min HIIT Cardio

Back/Biceps

40 Min Cardio

Abs/Legs

Pilates

Rest

WEEK THREE Day 15

Day 16

Day 17

Day 18

Day 19

Day 20

Day 21

Chest/Triceps

20 Min HIIT Cardio

Back/Biceps

40 Min Cardio

Abs/Legs

Yoga

Rest

WEEK FOUR Day 22 Chest/Triceps

Day 23

Day 24

Day 25

Day 26

Day 27

Day 28

20 Min HIIT Cardio

Back/Biceps

40 Min Cardio

Abs/Legs

Pilates

Rest

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DAY 1 & DAY 8 EXERCISES Week 1 & 2

Reps

Sets

Rest (sec)

Weight

Weight

Weight

Set

Set

Set

1

2

3

Chest/Triceps Wide-Stance Push-ups

15

3

30

x

x

x

Wide-grip Bench Press

15

3

30

45

50

55

Overhead Press

15

3

30

20

25

30

French Press

15

3

30

20

20

20

Back/Biceps Assisted Pullups

15

3

30

x

x

x

Single Arm Bent Rows

15

3

30

35

40

45

Arnold Twists

15

3

30

20

20

20

Alternating Dumbbell Twists

15

3

30

10

12.5

15

Abs/Legs Squats

15

3

30

x

x

x

Walking Lunges

15

3

30

x

x

x

Crunches

15

3

30

x

x

x

Lying Oblique Twists

15

3

30

x

x

x

20 Min HIIT CARDIO

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Testimonials Fantastic Monthly How-To Guide!

I‘ve always been healthy and fit but was never sure how to put it together. You know...what to do when and how I should be doing it. This gave me the exact steps, like a blueprint, on everything I should be incorporating into my days.

The groccery list was the best part. Having a checklist of items to collect for the week helped me to stock my kitchen with good food choices. In the past, I‘d grab some low-fat cookies thinking those were healthy alternatives instead of buying wholesome, real food that was better for my body and my mind.

Alla, Past Client

Life Changing Experience!

I went from average to above average in just one month. I‘m not saying it was easy but it was definitely what I needed. My workouts were in a slump and I really needed a nice guidebook to help keep me on track everyday.

Paula, Past Client

Best Fat-Loss Kickstarter!

Lisa‘s bikini-program helped me to reduce my body fat down 5% in just one month. It was all the motivation I needed to continue on a long-term fitness plan and really get the body I wanted.

This is the single best weight-loss support system there is!

Amy, Past Client

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For instant access to more great Fat Burning Breakfast Recipes, Join the FIT + wordy girl‘s Club

FIT + wordy girl‘s

4 WEEK BIKINI READY PROGRAM