l a i c i f he Of
T
WORKBOOK
★
Welcome from Mark Fisher!
4
★
Section 1: Just The Tip
7
★
★
★
Checklist For Nailing It!
9
Type B... On Steroids
10
Section 2: A Little Foreplay
12
Radical Responsibility Pledge
14
Success MindFuck
15
Vanishing Roadblocks
17
Goldilocks Goals
18
Section 3: Nutrition Glory
20
Great Food Choices!
22
Meal Plan Template
23
14 Killer Recipes
24
Section 4: Living a Snatched Life
38
Building Habits
39
Navigating Cycles
42
Hello and welcome to the beginning of Snatched II! Whether you’ve just done Snatched recently, or you’ve had a long hiatus, we are so happy to share another immersive fitness experience with you! As you read the Snatched II Workbook Addendum, you’ll find some information about kicking ass as you go through the program. If it’s been a while since you’ve done Snatched, you may benefit by taking some time to read the original workbook again to remind yourself of the Snatched basics. If you’re FOS (“Fresh Off the Snatched”), you can of course start here. Before we dive into the new information, action steps, and worksheets, I’d love to remind you to click the link provided in the email from your Coach to book your coaching sessions. We’re super boned up to offer this element to Snatched II! In Snatched I, you learned the basics of WHAT to do. You learned the action steps to achieve your fitness dreams, and odds are you saw some awesome results. In Snatched II, we will take it for granted you understand the principles, the knowledge, and the WHAT. Now we’re going to dig deeper into the HOW. As all Ninjas know, MFF is about running your own race. Some of you may decide to use your coaching to fine tune your belief systems around using nutrition to live the life of your damn dreams. When you’re not hitting your calorie goals at this point, the knowledge gap
is not the issue. This is why we chose to replace nutrition with coaching. You’ll have a lot more success by delving into WHY you didn’t hit your goals for the day, instead of simply being told to “eat more protein.” But please know, it’s entirely valid to talk about ANYTHING you want during your sessions. Snatched II is about more than fitness. Yes, you’ll have the base of support you’ve come to know and love; community, accountability, and the Facebook Page, and three regularly scheduled Snatched-Ion-steroids classes to test your fitness mettle. And yes, we would love nothing more than to have you reach a new physical peak of health and hotness that demands assless chaps! But ultimately, not unlike your original Snatched adventure… this is really about taking another step on the path to your best self. As always, you are the boss of your life. Like everything else in your life, this experience will be what you make it. And of course the MFF team is going to love the fuck out of you the entire time and support the journey you choose. From the bottom of my heart, thanks for choosing to board this unicorn rocket ship. To infinity motherfuckers!!! LET’S DO THIS, Mark
SEE ME, LOVE ME, READ ME I am not a doctor or a nutritionist. I make no claims to treat, diagnose, or prevent any diseases. This guidebook contains some general guidelines that will serve you on your journey, but I always defer to your health care practitioners. You should always consult a health care professional before embarking on any training or nutritional regime. And please use common sense: YOUR HEALTH IS MORE IMPORTANT TO ME THAN ANYTHING. Have fun, work hard, but be smart and be safe!!! This guidebook and information herein are copyrighted and any reproduction or forwarding of any part of this guidebook is strictly prohibited and against intellectual copyright law. I THANK YOU IN ADVANCE FOR NOT FORWARDING THIS TO YOUR FRIENDS! This is literally my life’s work. Not only is it totally against the law to pass this shit around, every time there is an illegal forward, a unicorn dies. ~ Mark Fisher
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Just the tip
1
PART
Your Snatched II journey has officially begun! Once you stick the tip in there’s no going back. In Part 1 of this workbook we’ll dive into the nuts and bolts of your adventure. You will learn all about your new Checklist for Naling It and get farimliar with a brand new nutrition strategy, Type B on Steroids. If you want something you’ve never had, you have to do something you’ve never done. Ninja, this is your chance to kick serious ass and experience your own limitless potential!
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1
merely "hitting your calorie and protein goals" as recommended in Snatched I (most notably our Snatched II Type B... On Steroids!). For this reason, we've changed the verbiage to reflect our emphasis by rephrasing it "Eat to fuel your health and hotness." We’ll be talking a bunch more about Type B... On Steroids in the pages to come. For now, I encourage you to really think about what that phrase means. What will it looks like to eat to fuel your health and hotness? Start to think about how this is dierent from hitting your calorie and protein goals in Snatched I
From the Desk of Mark Fisher, Ninja Master
and how it varies from your current nutrition journey. For those of you who have had a long hiatus between Snatched I and Snatched II, this might also be a great opportunity to revisit
You'll notice we've tweaked our Checklist for
your nutrition choices in Snatched I. You can
Nailing It just a tiny bit. Although these are
do this by taking a mental stroll down
still the crucial ingredients required for
memory lane, or rereading you Snatched I
fitness success, the wording of our fifth point
workbook.
has been altered to reflect Snatched II's emphasis on "choosing your own nutrition
Remember, if you do these five things
adventure."
consistently, you will be Snatched in Six Weeks. Again! :-)
While nutrition is a crucial component, there are several ways one can approach it beyond
5. Eat to fuel your health and hotness
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1
However, if your eating patterns have only two settings (Type A and Eating Whatever
Type B... On Steroids!
The Fuck You Want), I urge you to give Type B... On Steroids! a try so you have the chance to integrate a more sustainable lifestyle while in the arms of your Ninja family.
For Snatched II, we're excited to offer a new variation of Type B for your fitness
1. Plan out each day the night
enjoyment. Type B... On Steroids! was
before. Know what you’re going to eat and when, and have back-up plans.
conceived to provide you a more structured way of approaching principle-based eating. We've seen many Ninjas struggle with the rigidity of Type A, but feel too structureless with a principle-based approach. Type B.... On Steroids! will allow you to use principles in a more systematic approach to achieve your health and hotness goals. Not only will this allow you to be more effective training for fat loss (or muscle gain) with Type B, but it also offers you an opportunity to experience a sustainable way of eating.
✓ But seriously. Plan out your day using a calendar, and know in advance when you’ll have time to eat. ✓ Put it in your schedule and stick to it! ✓ Be prepared for emergencies that come up, and keep some last resort meals on hand. ✓ If you know in advance you’re not going be where you can eat food that you’ve prepared, plan on what you’re going to
Can you still do Type A? Sure! In fact, you can
eat when you go out.
get some updated numbers here. But please note, if you've already done Snatched, you'll probably have a better idea as to your ideal calorie goals; historical data is always better than a generic calorie calculation.
2. Plan 3-5 meals per day, using the following construction as a template.
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✓ Lean Protein (1-2 palms in size) of fish, chicken, lean meat ✓ Vegetables (1 Fist) Go for a variety of colors-different colors mean different nutrients. Always try to have something green and leafy (kale, green leafy lettuce, swiss chard, spinach). ✓ Healthy Fats (1 Thumb) ✓ Carbs (0-1 Fist) (potatoes, yams, quinoa)
3. Create a “menu” of 5-12 meals you enjoy that fit into the above template. ✓ Include some meals you can eat out, and some meals you can prepare ✓ Check out the Ninja Cooking Club and Tasty Ninja for help with recipes and food preparation. ✓ Tips for eating out: Choose protein and veggies as the basis for your meal, then work from there. ✓ Alcohol:
food choices. ‣ Sweet, blended drinks have more
calories and sugar than simple one or two ingredient drinks. ‣ For most people, it’s probably best to
plan on having drinks in association with your free meals.
4. Based on the number of meals you have in a week, allow 10% to be “free meals.” ✓ If you’re eating 21-25 meals, that’s 2 meals per week ✓ If you’re eating 26-35 meals, that’s 3 meals per week ✓ When you have your free meals, make sure you still have protein and veggies (Martini olives don’t count as a vegetable.)
‣ When you choose to indulge, just
remember that alcohol actually “counts.”
along with binge eating and poor
(Alcohol is its own macro
group, due to the effects on your system.)
✓ Plan your free meals around your social life ✓ Enjoy in a guilt free manner! ✓ Don’t binge eat
‣ Be aware of how alcohol influences
your behavior with regards to food. Many people find that alcohol goes Page 11
A little Foreplay PART
2
Who doesn’t like starting an long,
sweaty, physical journey with a little foreplay? Your Snatched II Foreplay Workshop will do more than just tickle the dragon’s balls -- this workshop is designed to challenge you. We’ll be asking you to dig deep and consider your Snatched II journey in the context of your whole life. You’ have comittied to making YOU your #1 priority over the next six weeks, so why not go all the way? Let’s not only tackle your health and hotness, but other aspects of your life that could use a makeover. Ready?!
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2 What about your relationship with yourself? Maybe you developed more confidence? Perhaps you gained some self-love and pride? Maybe you saw yourself as sexy-bad-ass-motherf*cker for the first time? THIS is precisely where your Snatched II journey begins. We pick up where you ended your Snatched I odyssey – taking a sexy, bold leap off the foundation you already created to
From the Desk of Michael Keeler, Biz Wiz and Life Coach
charge headfirst into your brilliant future! We’ve designed Snatched II so that you have even MORE support in exploring and acting on the life lessons that arise during your journey. Our stellar crew of MFF Coaches will
I’m willing to guess that your original Snatched in Six Weeks journey had a dramatic effect on your health and hotness. I’m also willing to guess that the new sense of self from your Snatched experience had a powerful effect on other areas of your life. What areas? How did your relationship with friends change? How was
be probing and guiding you to evergreater heights of awareness, choice and (most importantly) ACTION! You will claim ownership over areas of your life that you never thought possible. Ready to get started? Let’s review our roadmap.
your perspective about your job altered?
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Radical Responsibility Pledge ★
I am responsible for my health and hotness journey.
★
I am responsible for creating all the results I want and all the results I don’t want.
★
I am committed to playing FULLOUT every moment.
★
I am committed to doing what I say I’m going to do, when I say I’m going to do it.
★
I am dedicated to working the Checklist for Nailing It every, single day.
★
I am dedicated to communicating openly about what is working well and what it not working well – nothing will go unsaid.
★
I pledge to treat myself with kindness and patience.
★
I pledge to challenge myself and actively work to build a life I love.
Signature: ____________________________ Witness: _____________________________
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the SUCCESS MindFuck
2
it up. I failed.” A Member of the MFF Team asks, “What changes did you see in yourself?” Jane responds, “Well I feel amazing. I have so
Success is such a sticky word. It mean’s you’ve made it. It means you’ve finally arrived – you’re a success!
What if we don’t have
success – then what do you we have? Failure? Jeez, that’s pretty grim.
much more confidence and I’ve made some friendships that will last a lifetime. I dropped two dress sizes and can wear clothes I haven’t been able to wear in years!” MFF Staffer responds, “Uh, Jane – so WTF?! What makes you say that you failed?” Jane
We either have everything we want or we don’t. We either are everything we want to be or we’re not. That’s how we think about
explains, “Well, my goal was to lose ten pounds and I only lost five – so I obviously did something wrong.”
our life and our goals. It’s black and white – we’ve succeeded or we failed.
BOOM! This is the Success MindFuck! Jane totally and completely nailed her Snatched
The MFF Team hears this kind of all or nothing thinking all the time as Ninjas are completing Snatched I. Here’s a common example:
experience, gaining both tangible and intangible results that are above and beyond what most humans can accomplish in a sixweek period. Yet, she feels like a loser. She can’t even celebrate all her hard work
Meet Jane. She’s a Ninja who just finished doing Snatched In Six Weeks for the first
because she is torn up by the idea that she didn’t achieve her goal. Bummer!
time. Jane did Snatched because she wanted to loose ten pounds. Jane defined success by the scale… shed ten pounds = success. Simple, right? So, Snatched has ended and you ask Jane how things went. She says “I totally screwed
There is another option, my friends. Your definition of success doesn’t have to shackle you to a narrow set of expectations. What if you could define success in a way that
2
empowers you along your journey instead of stopping you in your tracks? What if your definition of success wasn’t about winning or losing, but about how you played the game? Time and time again, we see that when Ninjas let go of their rigid vision of success and invest fully in positive action every single day – they achieve a level of happiness and results they never thought possible. So can you! Use the exercise below to define your success over the next six weeks. Fill in the blanks to define action you will take on a regular basis. Taking this action becomes your definition of success. Taking this action IS the goal. You don’t have ultimate control over your physical results, but you can be in the driver seat of your action every single day. Play the game FULLOUT – that’s what success looks like.
My Snatched II journey will be successful when I…
_____________________________ every, single day. _____________________________ during each Snatched class. _____________________________ at every meal. _____________________________ in all my relationships. _____________________________ each time I look in the mirror.
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Vanishing Roadblocks When was the last time you hit a roadblock on the way to a goal? How often do you find resistance when trying to achieve something new? For many of you, the answers to those questions is “All the f*cking time!” Of course it is! If you want something you’ve never had before, you must do something you’ve never done before. There are bound to be speed bumps and detours when trying something new for the first time. For some of us, the fear of those roadblocks is enough to paralyze us into never taking action. At worst, the fear of obstacles prevents us from even admitting to ourselves that we want
2
shouldn’t continue. We make the roadblock mean that it’s just not meant to be – I’m not worth it – It’s a sign that I should stop trying – If
I was suppose to have blank it wouldn't be this hard – I’m just not blank enough to overcome this challenge. What bullshit!! Your roadblocks don’t have to mean any of that crap. It makes perfect sense that we add these meanings because we’re trying to protect ourselves. We turn every little stumble into a huge barrier to protect ourselves from the dreaded F word – failure. Our fear of failure gives us the ammunition we need to cock-block our dreams and use every speed bump as a reason to turn around and forget all about the things we want most.
more from our life. Here is my advice. Stop it! Stop putting all What makes these barriers so darn powerful? Why do the bumps along the way bring us so much fear and anxiety? It’s because of what we make the roadblocks mean! The ro a d b l o c k i t s e l f i s u s u a l l y j u s t a n inconvenience or a pain in the ass, but all too often we make that roadblock mean that we
that meaning on your roadblocks. I know -it’s hard. In fact, it’s automatic – you can’t help it. We’re meaning- making machines and it’s in our nature to make sense of the things that challenge us the most. So let’s start with some baby steps.
2
#1 --------------------------Recognize your Roadblocks as Roadblocks. Before you make any decisions about what to do or how to respond, simply take a moment to recognize the challenge for what it is – a roadblock. Easy so far, right?
#2 ---------------------------
GOLDILOCKS GOALS Sometimes getting started is the hardest part of any journey. We’re so daunted by staring at the mountaintop; we can’t even bring ourselves to pack our bags for the trip. MLK Jr. said it best "Take the first step in faith. You don't have to see the whole staircase, just take the first step."
Give it a new meaning. Instead of letting
This exercise is the ultimate kick-starter! No
your brain automatically slap a meaning on
matter what goal or adventure you are
your roadblock, intervene! Give your
about to embark upon, this quick exercise
roadblocks a meaning that works for you.
will help you focus on finding the right size
Maybe your roadblock means: This goal is
first step. Along every decision-making point
really important to me so I have to earn it –
in your journey, finding the perfect
This challenge is here so I can prove to myself
Goldilocks conditions to define your actions
how bad I want it – This barrier exists to
is crucial. If your first step is too ambitious,
prevent everyone else from reaching the levels
you might not be able to complete it,
of awesomeness that I am climbing to – This
leaving you with doubt and frustration
roadblock means that I’m on the right track
before you’ve even begun. If your first step is
and will keep kicking ass!
too small, it might not be satisfying enough; you’ll be underwhelmed by the outcome and uninspired to move forward. Complete the exercise below every time you’re unsure how to move forward and
Page 18
you’ll find the clarity you need to charge full steam ahead! Carpe diem!
My Ultimate Goal: _____________________________________ _____________________________________ (Ultimately, what do you want to achieve?)
Step 2 ⟩⟩⟩
Make sure your action step is S.M.A.R.T. My goal is… ❑ Specific: I understand clearly what the specific action is that will be
Step 1 ⟩⟩⟩
taken.
Pick the right size goal using the three Ms: Minimum, Maximum, Middle.
❑ Measureable: I can measure when the action is complete.
MINIMUM: If I was going to take the minimum amount of action over the next week toward my goal (and still feel like some progress was made) what would it be? MAXIMUM: If I was going to take the maximum amount of action over the next
❑ Attainable: The action is total reasonable and attainable.
❑ Relevant: The action contributes directly to my end goal.
week toward my goal (the biggest possible leap forward) what would it be?
❑ Time-bound: The deadline for the action is defined and has been
MIDDLE: What’s in the middle of those two
communicated to ever yone
extremes? What action could you take over
involved.
the next week that is right in the MIDDLE? What is the right size action step for you?
nutrition glory PART
3
“Oh hell, Clairee, you don’t need a recipe. It’s just a cup of flour, a cup of sugar and a cup of fruit cocktail WITH the syrup, stir and bake in a hot oven ‘til golden brown and bubbly*.
I
serve it with ice cream to cut the sweetness.” - Dolly Parton as Truvy, Steel Magnolias
*Ninja Disclaimer: Not meant as recipe, only as an inspiration.
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Snatched II, Bitcheeees!
4. More prep involved, multiple steps. You might have to season to taste. (You can
Hopefully you learned to do some of your own food preparation from your experience with Snatched I, but if not—it’s never too
do that.) 5. You’re ready for your own fucking show on the Food Network.
late! Remember, Food is a science – Cooking is We’ve said it before and we’ll say it again.
not! Fine, it’s based on science. But you get
Cooking for yourself is the only way you
the idea…have fun with it!
really get to know how much of what is in your food. It’s empowering to know that you can literally fuel your health and hotness by preparing your own food. And….it can be creative and fun! Here are some easy starter recipes to help with your Type B... On Steroids meal planning. Each recipe notes whether it can count as a protein, vegetable, carb or fat. Recipes are all rated on a 1-5 difficulty scale (1 being easiest): 1. You pour the ingredients in a bowl. You may have to chop one ingredient. 2. Minimal Prep involved, but slightly more complex than #1 3. A little more prep involved. Cooking/ Baking.
From the Desk of Stella Kaufman, Cook, Writer, Ninja
Fab Food choices! A Vegetables Kale Spinach Broccoli Swiss Chard Okra Leeks Romaine Lettuce Cauliflower
Cabbage Fennel Onions Green Beans Asparagus Brussel Sprouts Squash Bell Peppers Carrots Tomatoes Mushrooms
B
C
Protein
Fats
Chicken Fish Beef Pork Tofu Tempeh Seitan Eggs Cheese Cottage cheese Whey Casein
Nuts Nut butter Seeds Coconut Coconut Oil Butter Avocado Extra Virgin Olive Oil
D For More Recipe Inspiration: whfoods.com girlsgonestrong.com paleomg.com capriciouscooking.blogspot.com
Carbs Potatoes Yams Rice Quinoa CousCous Beans (Legume)
Corn Barley Brown Rice Whole grain bread/ tortillas Pasta Fruit*
chocolatecoveredkatie.com Ninja Cooking Club: http://on.fb.me/1uBgiie Tasty Ninja Recipe Page: www.facebook.com/TastyNinjaRecipes
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*Although some nutrition guides put fruit and vegetables together, fruits tend to be higher in carbs due to their (natural) sugar content. In the name of health and hotness, we are calling them carbs. Maybe include fruit as one or two of your carbs per day, as they tend to pack a lot of vitamins, macronutrients, antioxidants and fiber.
Meal Plan template Meal #1
A
C
B
D
Meal #2
A
C
B
D
Meal #3
A
C
B
D
Meal #4
A
C
B
D
Meal #5
A
C
B
D
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Veggie Cheese Scramble
Ingredients ✓ 1 or 2 whole eggs
How easy is this recipe? 1 --2 --3 --4 --5 Super Simple - - - - - - - - - - - - - - - Takes Practice
✓ 4 egg whites ✓ ¼ cup broccoli or kale ✓ ¼ cup chopped red bell pepper ✓ 2 or 3 mushrooms, sliced ✓ 1 oz cheddar cheese (You can use Cabot 50% lite if you want)
Directions Chop the vegetables. Beat the eggs and egg whites with the cheese. Spray a small/medium skillet with cooking spray. Let the pan get hot over medium heat. Add the veggies and cook until soft. Pour the egg and cheese mixture over the vegetables. Scramble until cooked! (If you’re good at omelets, leave the cheese out when you beat the eggs, and then add it to the top or middle of your omelet!) Serve with your favorite uncured bacon. Prep Time: 10 minutes Cook Time: 15 minutes
TYpe b tips This recipe counts as protein, vegetables, and fat!
Share your cooking adventures on Facebook!
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EGGS TO GO Ingredients ✓ 6 Eggs ✓ ¾ Cup Broccoli Florets ✓ 2 oz. Cheddar Cheese (or Low-fat
How easy is this recipe? 1 --2 --3 --4 --5 Super Simple - - - - - - - - - - - - - - - Takes Practice
cheddar cheese – Cabot 50% Sharp Cheddar recommended) ✓ 4 Slices cooked, crumbled, uncured bacon ✓ 2 Tablespoons green tomatillo salsa ✓ 2 Tablespoons red chunky salsa ✓ ¼ Cup Diced Green Chiles (you can use canned)
Directions Finely chop/not quite puree broccoli in blender or food processor. Grate cheese. Pre-heat oven to 350°. Spray a non-stick mini-muffin pan. Beat eggs in a bowl. Add remaining ingredients. Mix well. Pour into muffin pan. Bake at 350° until golden brown, approximately 15-20 minutes. Prep Time: 10 minutes Cook Time: Approximately 15 minutes
Share pics of your Eggs To Go on
@MFFClubhouse
TYpe b tips This receipe includes protein and fat. Pro Tip: Makes great brunch hors d’ouvres!
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TROPICAL OATMEAL
Ingredients
How easy is this recipe? 1 --2 --3 --4 --5 Super Simple - - - - - - - - - - - - - - - Takes Practice
✓ ½ cup oats (Steel Cut or Old Fashioned recommended -- i.e. the kind you cook on the stove) ✓ 2-3 Tablespoons unsweetened toasted coconut ✓ ½ banana, cut into smallish pieces
Directions Prepare Oatmeal as directed. While the oatmeal is cooking (assuming you are using traditional, and not quick cooking), you can do the next step. But don’t forget to stir the oatmeal. Heat a non-stick pan. Add coconut to the pan. Stirring as you go, cook until golden brown. (It’s gonna happen quickly, so pay attention.) Take the coconut out of the pan and set aside. While the pan is still hot, put the bananas in the pan and stir a little bit until slightly caramelized. Your oatmeal is probably done, so take it out, put it in the bowl, and top with bananas and toasted coconut. You’re welcome. Prep Time: 15 Minutes Cook Time: 5 minutes
TYpe b tips This recipe counts as carbs and fat. Pro Tip: Toast a bunch of coconut and store the unused in an airtight container.
3
Coconut Flour waffles Ingredients ✓ 2 Tbs melted coconut oil (you can use
How easy is this recipe? 1 --2 --3 --4 --5 Super Simple - - - - - - - - - - - - - - - Takes Practice
butter, but that will make it dairy and lose some of the coconut flavor) ✓ 4 eggs, separated ✓ 1 tsp vanilla ✓ 1/2 tsp baking powder ✓ 1/4 tsp cinnamon ✓ 1/8 tsp salt ✓ 1/3 cup coconut milk ✓ 1/4 cup coconut flour ✓ 1 Tbsp agave nectar
Directions Crack and separate the eggs, putting aside the egg whites. Mix the egg yolks with the rest of the ingredients! Meanwhile, beat the egg whites until they form stiff peaks (use a hand mixer or you can do it by hand for an added workout !). Slowly add in the egg whites to the rest of your mixture and mix just until incorporated. Pour 1/2 cup (or more depending on your waffle iron) of the batter into heated waffle iron and cook for about 3 minutes. Prep Time: 15 minutes Cook Time: 3 minutes
TYpe b tips This recipe has carbs, fat, and trace protein. Pro Tip: Don’t have a waffle maker? Try them as pancakes!
3
I can’t believe it’s cottage cheese
Ingredients ✓ ½ Cup 1% Cottage Cheese
How easy is this recipe? 1 --2 --3 --4 --5 Super Simple - - - - - - - - - - - - - - - Takes Practice
✓ 1 small apple, chopped ✓ 2 Tablespoons Raisins ✓ Cinnamon to taste
Directions Put it in a bowl, yo! It’s actually that simple. Prep Time: 5 minutes
TYpe b tips This recipe includes protein and carbs.
What did you add to your cottage cheese? Tell us on Facebook!
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Pumpkin oatmeal cookie Ingredients
How easy is this recipe? 1 --2 --3 --4 --5 Super Simple - - - - - - - - - - - - - - - Takes Practice
✓ 3 cups of dry oats ✓ 1 1/2 cups pure canned pumpkin. ✓ 3 egg whites ✓ 1 tsp vanilla ✓ 1 tsp baking soda ✓ 1 1/2 tsp cinnamon ✓ (Optional: 2/3 c. semi-sweet chocolate chips, dried cranberries, walnuts, cacao nibs, raisins)
Directions Mix everything together in a bowl and drop by spoonful onto a baking sheet sprayed lightly with non-stick cooking spray. (You can also roll these into balls and slightly flatten.) Makes 24 cookies. Bake at 350° for 10-12 minutes. Prep Time: 20 minutes Cook Time: Approximately 10-12 minutes
TYpe b tips Everyone loves a cookie! Share on
@MFFClubhouse
This recipe counts as carbs and fat (If you add chocolate chips, walnuts or cacao nibs). Pro Tip: Use parchment paper instead of cooking spray.
3
cobb salad
Ingredients ✓ 2 Cups Romaine Lettuce (chopped)
How easy is this recipe? 1 --2 --3 --4 --5 Super Simple - - - - - - - - - - - - - - - Takes Practice
✓ 1 Hardboiled egg (Cut or sliced) ¼ Avocado (sliced) ✓ 2 oz Swiss or Jarlsberg Cheese, ✓ Chopped or sliced (Jarlsberg Lite is a lower fat substitute) ✓ 4 oz Grilled Chicken, cut into cubes ✓ 2 Slices Uncured Bacon, cooked and crumbled ✓ 6 Grape Tomatoes (Sliced, cut or chopped)
Directions Chop all ingredients (except bacon) and combine in bowl. Crumble the bacon on top! Top with a serving of Greek Dill and Feta Dressing. Prep Tme: 20 minutes (Assuming chicken, bacon and egg are prepared in advance)
TYpe b tips This recipe is packed with protein, vegetables, and some fat.
Share pics of your colorful Cobb on
@MFFClubhouse
Greek dill & feta dressing Ingredients
3
How easy is this recipe? 1 --2 --3 --4 --5 Super Simple - - - - - - - - - - - - - - - Takes Practice
✓ 6 oz non-fat plain Greek yogurt ✓ Juice from 1/4 lemon ✓ 2 tbsp of dill (vary according to preference) ✓ 1 tsp garlic powder (vary according to preference) ✓ 1 oz feta cheese
Directions Place 6 oz of yogurt in a blender. Squeeze 1/4 of a lemon into the blender along with finely chopped dill and the garlic powder. Blend. This should be the consistency of ranch dressing. Place dressing into a bowl and crumble the feta. Stir and it’s ready to serve! Makes 3 servings. Tastes amazing as a dip and dressing for a cobb salad. Prep Time: 10 minutes
Share Your Cooking Adventures on Facebook!
TYpe b tips Basically, it’s a condiment. A healthy condiment, but a condiment nonetheless. Pro Tip: Use on veggies, chicken, or steak!
3
Chicken Salad
Ingredients ✓ 1 lb. boneless, skinless chicken breast,
How easy is this recipe? 1 --2 --3 --4 --5 Super Simple - - - - - - - - - - - - - - - Takes Practice
boiled and cubed ✓ 4 oz Nonfat Greek plain yogurt (Fage recommended) ✓ 1/2 Onion, chopped ✓ 2 stalks celery, chopped ✓ 1/4 cup dried cranberries, chopped ✓ 1/4 cup shelled pistachios, chopped ✓ 1/8 tsp salt
Directions Boil Chicken. Cool. Cube. Toss the chicken, onion and celery together in a bowl. Add cranberries and pistachios. Toss. Mix in the yogurt. Add salt. Prep Time: 30 minutes
TYpe b tips This recipe counts as protein, carbs, and fat!
Yummy chicken salad! Share on
@MFFClubhouse
3
Spinach pie Ingredients ✓ 2 10 oz. boxes frozen chopped spinach
How easy is this recipe? 1 --2 --3 --4 --5 Super Simple - - - - - - - - - - - - - - - Takes Practice
✓ I container (16oz) 1% Cottage Cheese ✓ 2 eggs ✓ 1 Cup grated Romano Cheese ✓ 1/8 cup plain breadcrumbs ✓ ½ Cup Grated Parmesan Cheese (for topping)
Directions Thaw and drain spinach in a colander of all excess water. Dry the spinach with paper towels as much as possible. Mix spinach and all ingredients except the Parmesan cheese. Spray 9x13 pan with non-stick cooking spray. Put the spinach mixture into the pan. Sprinkle Parmesan on the top. Bake at 350° for approximately one hour, or until golden brown. Prep Time: 20 minutes Cook Time: 1 hour
Post pics of your pie on the Snatched II Facebook page!
TYpe b tips This recipe counts as protein, fat, and vegetables. Pro Tip: Bake in mini-muffin tins for a healthy appetizer!
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chicken cacciatore
Ingredients ✓ 2 lbs. skinless chicken breast (bone in,
How easy is this recipe? 1 --2 --3 --4 --5 Super Simple - - - - - - - - - - - - - - - Takes Practice
bone out—or you can use any chicken parts) ✓ 1 large onion ✓ ½ green pepper, diced ✓ 2 stalks celery, cleaned and diced ✓ 1 large can whole peeled tomatoes, chopped or mashed ✓ 2 8oz cans tomato sauce ✓ 1 bay leaf ✓ 2 cloves fresh garlic, peeled and pressed (you can substitute garlic powder) ✓ Salt, Pepper, Italian spice ✓ 1 T Extra Virgin Olive Oil
Directions Brown onion, pepper, garlic and celery in a saucepan. Add tomatoes, tomato sauce and spices, and bay leaf. Simmer for ½ hour over low heat. Arrange the chicken in a baking pan. Pour sauce over chicken. Cover with foil and bake at 350° for 1 hour. Uncover and bake for another ½ hour. Prep Time: 45 min Cook Time: 1 1/2 hours
TYpe b tips This recipe includes protein and vegetables! Pro Tip: Make the sauce and serve with shrimp, or serve over rice or potatoes. Add fennel seed for a variation on the flavor.
Share Pics of Your Feast on
@MFFClubhouse
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fajitas Ingredients ✓ 1 lb Chicken Breast, steak or shrimp
How easy is this recipe? 1 --2 --3 --4 --5 Super Simple - - - - - - - - - - - - - - - Takes Practice
✓ ½ large onion, cut into thin strips ✓ ½ red bell pepper, cut into thin strips ✓ ½ yellow bell pepper, cut into thin strips ✓ 2 cloves garlic, chopped ✓ Tablespoon extra virgin olive oil ✓ ¼ Cup chopped Cilantro
Directions Heat olive oil in large non-stick skillet. Lightly brown your vegetables. Place in bowl. Set aside. Place chicken in the same skillet. Cook Chicken over medium heat, adding chili powder and cumin (to taste), pinch of salt, pepper, until fully cooked. (You can also add sliced jalapenos or green chilis if you’re feeling like you want a little heat in your life.) Once chicken is cooked, add vegetables to the pan. Add a few spoons of your favorite salsa here, if you like. Stir. Add cilantro. Remove from heat. Serve with whole grain tortillas, over rice or over salad, or by itself! Goes great with Guacamole! Prep Time: 30 minutes Cook Time: 20 minutes
Invite other Ninjas over for a Fiesta!
TYpe b tips This recipe counts as protein and veggies!
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guac my world
Ingredients ✓ 2 ripe avocados
How easy is this recipe? 1 --2 --3 --4 --5 Super Simple - - - - - - - - - - - - - - - Takes Practice
✓ 1/4 Cup chopped tomatoes (remove seeds) ✓ 1/4 Cup chopped onions ✓ 3-4 Tablespoons chopped cilantro ✓ Juice from 1 lemon (you can use lime, but lemon is the secret…)
Directions Peel avocado and remove seed. Mash, but still leave chunky. Mix in lemon juice. Add tomatoes, onion and cilantro. Add 1/8-1/4 Cup of your favorite red chunky salsa (or any salsa). Mix well. Prep Time: 15 minutes
TYpe b tips This recipe counts as fat and carbs.
Share Your Cooking Adventures on Facebook!
Veggie and goat cheese quiche Ingredients For the crust: ✓ 9' greased pie dish ✓ 3/4 cup coconut flour ✓ 1/4 tsp salt ✓ 2 eggs ✓ Half a cup (one stick) of melted butter For the filling: ✓ 5 eggs ✓ 2 tsp olive oil ✓ 4 carrots grated ✓ 1 zucchini grated ✓ 1 chopped bell pepper ✓ 1 chopped head of broccoli ✓ 1 chopped onion ✓ 2 cloves garlic ✓ 1/4 cup rice milk (or regular milk) ✓ 3/4 cup shredded firm goat cheese (Any firm cheese will do the trick!) ✓ 2 Tbsp tomato paste ✓ 1 tsp thyme ✓ Salt and pepper
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How easy is this recipe? 1 --2 --3 --4 --5 Super Simple - - - - - - - - - - - - - - - Takes Practice
Directions Preheat the oven to 375. While the oven is heating, chop and grate the veggies and start to sauté them in a pan with the olive oil until soft. While the veggies are sautéing, add the 2 eggs, coconut flour, salt, and melted butter in a bowl. Press into pie pan. Bake for 5 minutes and take out of the oven. Once the veggies are soft, turn off the heat and add in tomato paste, thyme, then salt and pepper to taste. Spoon the veggie mixture into the crust. In a bowl, mix the 5 eggs and rice milk together. Mix in the shredded cheese. Pour the egg mixture over the veggies. Bake in the oven for about 30-40 minutes, or until it has set. Let sit a few minutes before cutting into the quiche and enjoy! Prep Time: 30 minutes Cook Time: 30-40 minutes
TYpe b tips This recipe counts as carbs, fat, and veggies. Pro tip: Add some chicken sausage for protein.
Living a snatched life PART
4
You’re Snatched II journey is ending -now what? You’ve neen nailing your fitness and nutrition for six weks, have seen some results, and are feeling life a total badass -- why stop now? Section 4 is deigned to accompany our Living A Snatched Life Workshop and help you translate everything you’ve learned during Snatched II to the next chapter in your health and hotness journey.
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4
Just like the last six weeks, this challenge is
about action – consistent, goal-oriented action. I promise that when you complete this challenge you will be empowered to continue taking bold action in your life. When that happens anything is possible — You’ll be boned up and ready to go! This Ninja Challenge is for you if… You have something in your life that you
From the Desk of Michael Keeler, Biz Wiz and Life Coach
want to spend time on, but don’t. You have an area of your life that deserves attention, but doesn’t get it. You have an action you’d like to take on a regular basis, but haven’t.
Building Habits
If any of those describe you – you’re in the right place my friend – keep reading…. One of the most common conversations I
I present to you a NInja Challenge designed
hear around the Ninja Clubhouse and with
to keep you off the sidelines and on the field,
my coaching clients is that people want to
playing the game of your life FULL OUT.
do something, but they don’t. They get
Sounds like fun, right? Well it is!
caught in a conversation about why they aren’t acting toward that goal, as opposed to
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REALLY want something—there are NO insurmountable circumstances. In short,
talking about how they are going to take
there is NOTHING you can’t do when you
action to achieve it. The conversation that
decide to take action. In case you haven’t
plays on a loop in their heads and out loud
been told before you’re a mother f*cking
with other people is a conversation about
SUPERHERO!
the “why nots” – all the reasons and obstacles that keep us from taking the action we want to take. Sounding familiar yet? Let me give an example.
What would happen if you chose to ignore those obstacles and barriers? What if you chose to change the conversation from talking about why you can’t or don’t do something to a conversation about taking action? No excuses, no reasons why not,
Going to the gym (for Ninjas, this is the
just action. How would that change your
equivalent of your beloved Ninja Clubhouse)
life?
is often the #1 example of “that thing I want to do, but don’t”. The conversations we hear
Let’s find out, shall we?!
about going to the gym usually sounds like this:
Your Ninja Challenge: Make it Stick!
“I would go more if I could just find the time.”
Your Ninja Challenge today comes in two
“I want to go, but I get stuck at work.”
parts. First you will select an action you’ve
“I could go more, but I hate carrying my gym
been wanting to take, but haven’t – stop
cloths around all day.”
talking about it, and just do it. Boom! Sounds
“I’ll go more when it’s warm outside.”
pretty simple, right?
Before you freak out, I will admit that there are SOME (very few) circumstances that can actually get in your way of taking action. However, I’ll submit to you that if you
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The second part is where the magic happens. Once you’ve taken action the first time, you’re going to make that action a HABIT. I’m going to give you some simple tricks to keep that momentum going and
4
STAY IN ACTION for life! No more cheering from the sidelines for you – now you’re in it to win it gurl! First things first, let’s chat about habits. It’s a sticky word that folks get all uptight about. There is a mountain of books on the topic of habits that all agree that a habit is a behavior pattern that has become almost involuntary. Notice a few key words in that sentence
regularly, but haven’t. Actions such as: drink
more water, meditate every day, spend time with my best friend, go to the gym, take a walk at lunch. Anything you have honestly been wanting but haven’t done. Got it?
Step 2 ⟩⟩⟩
– “a behavior pattern that has become
Define your first tiny action step. Start small.
almost involuntary.” That means that habits
If you had to pick an action step that got you
don’t start as habits, they start as conscious
1% closer to your goal, what would it be? For
actions, and then become habits. And they
example, if you want to drink more water it
don’t ever really become 100% automatic;
might mean your first action step is to drink
your brain has to work a little. This is great
one glass when you first wake up. If you
news because it means we can make habits
want to spend more time with your bestie,
whenever we want! Any action we take can
maybe it starts with an email. Start small,
become as automatic as brushing your teeth
then you can add incrementally over time.
in the morning (Well, it’s automatic for most of us hope. If not, go brush your damn
Step 3 ⟩⟩⟩
teeth!).
Connect your new action to an anchor. In other words, tie your new action to
Let’s get started. Boned up, ready to go!
something you already do on a regular basis. Want to go to the gym more? Tie it to your
Act, Rinse, Repeat.
commute to/from work. Want to drink more water? Do it when you wake up or before
Step 1 ⟩⟩⟩
brushing your teeth. Connecting your new
Pick ONE THING you’ve been wanting to do
action to stuff you already do creates a cue for you, a built-in reminder. This is key to
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turning an action into a habit – it has to replicable. Don’t skip this step!
Step 4 ⟩⟩⟩
do to increase your ability to make it stick. Reward yourself for being so damn awesome! That’s it! Now go get started! Seize the day my friend!
Reward yourself. Celebrate taking your new action Every. Single. Time. This doesn’t mean that you have to throw a keg party every time you drink a glass of water, but you MUST acknowledge your great work; a simple moment to congratulate yourself for
Navigating Cycles
a job well done, a quick Facebook post to share your accomplishment, anything that
In fitness we often talk about cycles. Your
reinforces positive action taken toward your
body requires cycles like eating, sleeping,
goal. And feel free to REALLY celebrate when
aging, and ovulating (boys, that’s a lady
you reach key milestones. That first month
thing that happens monthly). What’s that all
when you get to see your best friend for
about? What’s up with all those cycles? I’m
coffee once a week – celebrate! Buy yourself
sure there are some real science-y answers
a book! Go get a mani-pedi! Download some
out there, but I like to say that cycles are part
new porn (do people actually download
of Mother Nature’s language. Everything in
porn any more?). Whatever you love, do it!
the natural world has cycles from the
You’re taking powerful action in your life and
spinning planets, to our weather, to the flow
that deserves to be rewarded!
of water around our glorious planet Earth. All of it ebbs and flows in it’s own rhythm.
What next?
There is something really satisfying and beautiful about those patterns… filling and
Rinse and repeat. Start taking action, no
emptying, warming and cooling, growing
mater how small your first step. Connect
and dying. #DeepStuff
each new action to something you already
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If the natural world is full of cycles, how would you describe our ideal human world? Even more specifically, how about your life? For many of use, we like to think of our life as a chart with an x and y axis – and we envision the trajectory of our life as (ideally)
productivity and laziness, attraction and
repulsion. The cycles are a good thing! Without the dark how do you appreciate the light?
being one straight shot of continuous improvement -- one bold red arrow shooting up and to the right. As humans, we often think that we possess enough control of our e nv i ro n m e nt a n d c i rc u m s t a n ce s to experience continuous and uninterrupted improvement. We just keep getting better, keep getting richer, keep getting hotter, keep getting happier. That’s what most of us want. That’s what many of us expect from our lives.
Simply knowing that your life is cyclical isn’t enough; so let’s unpack cycles a little more. I propose two kinds of cycles for your consideration: fixed cycles and variable cycles. Fixed cycles are those natural cycles we have no control over: when the sun rises and sets, aging and death, you get the idea. Variable cycles are the cyclical patterns we can influence: your relationships, your level of physical fitness, and your engagement at work. Let’s focus on the variable stuff we can
How is that going for you? The expectation
do shit about!
that life is a constant stream of progress – how is that affecting you?
Why is this stuff cyclical? You simply can’t give 110% at your job ALL THE TIME. It’s
My guess is that it sucks! If we expect our lives to be anything but a roller-coaster, we’re nuts. That doesn’t mean our lives have to be frantic, but we’re creatures of nature and just like every other living thing our lives are governed by cycles. We MUST and SHOULD experience happiness and sadness,
unnatural (and probably detrimental) to pour yourself into a single relationship 110% every single day. Your relationship with fitness and food is the same. There will be times (like during Snatched) when you choose to invest fully in making change and living your best fitness life. There will be
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outgrown your current job but can’t bring yourself to leave. You fake it when you are
times when your fitness activities fall to
eating like crap because you just don’t want
number 2 or 3 or 47 on your priority list. Not
to admit that you need a break from your
only is this okay, it is OPTIMAL. All of these
strict nutrition regimen.
areas of your life (and others) really and truly benefit from some ebb and flow.
What if we just embraced the cycles? What if we could be honest about our ups and
What happens when we try to fight it? You
downs? What if ups and downs were valued
know the feeling. It’s usually called faking it.
equally – both being essential parts of our
We’re not really ready to invest 100% in
lives? How would that change things for
something but we feel like we have to, so we
you?
put on our game face and pretend. We pretend to please others, we pretend
Some questions for you to consider:
because we’re getting paid to, we pretend
What variable cycles exist in your life?
because it's much easier in the short-term
During what parts of those cycles are you
than telling the truth – I’m just not that into it.
faking it or pretending? How do you start getting honest and
And guess what? Nothing is wrong with
authentic about your cycles?
faking it. Sometimes faking it is actually a valid choice. Here’s the thing though—we’re
Start there. REALLY take time to answer the
not usually faking it because we chose to.
questions and define actions steps to move
We’re doing it automatically, by default. Over
forward with power and authenticity. Start
time, we’ve developed this pattern of
getting real about the ebb and flow of your
pretending to help us ignore the natural
life and see what happens!
cycles that pervade our lives. You fake it when you’re not really over your last breakup but everyone else thinks you should be moving on. You fake it when you’ve really
My
Notes