30 DAY CHALLENGE PREP PACKAGE
Summer Shape:
welcome
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WELCOME' ' ' We!are!so!excited!that!you!have!decided!to!take!action!on!your!health!!!This!will!be!a! journey!and!it!is!called!a!challenge!for!a!reason.!!It!will!be!challenging.!!However,!we! have!helped!and!coached!hundreds!of!people!through!the!program!and!even!if!you! make!small!changes!over!the!30!days,!you!are!going!to!be!healthier.!!! ! As!a!reminder,!here!is!what!you!will!get:! ! o Summer!Shape!Prep!Package!eGbook! o 4!Week!Summer!Meal!Plan!&!Grocery!List! o Food!&!Exercise!Journal! o 30!Days!of!Fat!Blasting!Workouts!@!maxT3! o Private!Facebook!Group! o Weekly!Nutrition!Newsletter! o Unsurpassed!Support! ! maxT3!Class!Times!are!as!follows:! ! 5:00!AM! ! 4:30!PM! 6:00!AM! ! 5:30!PM! 7:00!AM! ! 6:30!PM! 9:30!AM! ! 7:30!PM! 11:30!AM! ! ! ! Yours!in!Health!! ! Dr.!Fred!Roberto,!Kimberly!Roberto!! and!the!entire!maxT3!and!West!Cobb!Chiropractic!Teams! ! !! ' ' ! Copyright!maxT3!2017! 5087!Dallas!Highway,!Suite!100!!|!Powder!Springs,!GA!30127!|!770.528.3200!|!www.maxt3ga.com!
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Summer Shape: Preparation Plan
INTRO
! ! Step!1.!Get$Your$Mind$Right$ $
Most!people!fail!because!of!the!way!they!think.!Change!your!thoughts!and!change!your!outcomes.!Learn!to!think! like!a!champion!!Discover!the!7!Steps!to!a!Maximized!Mindset.! !
Step!2.!Nutrition$ $
You!are!what!you!eat!!Learn!the!principles!of!healthy!nutrition!and!discover!many!practical!tips!to!make!a!healthy! nutrition!plan!a!regular!part!of!your!lifestyle.!There!are!several!key!components!that!need!to!be!addressed!to!set! yourself!up!for!success.! !
Step!3.!Prepare$Your$Body$ $
Before!engaging!in!a!fitness!program!that!can!get!you!in!the!shape!of!your!life!in!less!than!20!minutes!a!day,!it!is! essential!to!prepare!your!body!to!move!!This!is!especially!true!if!you!have!not!exercised!in!years.!Also,!be!sure!to! take!the!time!to!learn!the!proper!form!for!fundamental!movements.! !
! Step!4.!Understand$Neurospinal$Fitness$ $
This!is!the!cornerstone!to!optimal!health!and!puts!all!other!essentials!of!health!in!their!proper!perspective.!
$ Step!5.!Toxicity$101:$Basic$Awareness$ $
We!live!in!an!incredibly!toxic!culture!that!is!impacting!the!health!of!North!Americans!in!ways!that!most!are! unaware.!By!simply!becoming!aware!of!this!problem,!you!can!begin!to!take!simple!steps!to!a!healthier!future.!
$ Step!6.!Three$Point$Assessment:$Fitness!Assessment,!Body!Composition,!Nutrition!Questionnaire! !
This!appointment!must!be!scheduled!at!the!maxT3!Fitness!Center!prior!to!the!start!of!the!challenge!and!serves!as!a! baseline!to!measure!progress.!The!assessment!will!give!you!a!fitness!baseline,!determine!your!percent!body! fat/lean!muscle,!and!how!you!are!doing!with!your!nutrition.!
! Step!7.!Neurospinal$Analysis$ $
This!is!a!very!important!and!serious!appointment!that!is!performed!at!the!local!Maximized!Living!office.!This!is!a! separate!appointment!that!is!optional!for!those!who!want!to!take!their!health!and!fitness!to!the!highest!level.!It!is! particularly!recommended!to!those!who!have!had!injuries!in!the!past!or!those!who!know!they!have!biomechanical! issues!of!the!spine!or!any!joint.!Really,!every!participant!should!take!advantage!of!this!opportunity.!This!analysis!is! included!in!your!30VDay!Challenge.!
$ Step!8.!Get$Familiarized$With$The$maxT3/West$Cobb$Chiropractic$Calendars$ $
In!conjunction!with!the!local!MaxLiving!affiliate!office,!maxT3!offers!a!plethora!of!opportunities!to!be!successful!in! your!journey!to!amazing!health!and!fitness.!This!includes!health!related!workshops,!shopping!tours,!recipe!nights,! lunch!&!learns,!and!makeovers!to!name!a!few.!The!more!you!plug!in!the!better!results!you!get!!
$ $ $ $
! Copyright!maxT3!2017! 5087!Dallas!Highway,!Suite!100!!|!Powder!Springs,!GA!30127!|!770.528.3200!|!www.maxt3ga.com!
Summer Shape: Maximized Mindset
1
! !!!!Identify)Your)Big)Why) )
! !
If!you!find!a!big!enough!WHY!then!you’ll!find!a!way.!If!not,!then!you’ll!find!an!excuse.!There!is!nothing!more! powerful!than!the!power!of!conviction.!If!you!are!fully!committed!to!something!then!you!can!move!mountains.! Reflect!on!WHY!you!started!this!challenge.!If!your!WHY!is!not!big!enough!then!change!your!thought!process!so!that! it!is.!! ! ! NO:!! I!want!to!lose!30!lbs…Not!big!enough.! ! ! I!want!to!look!better!in!the!mirror…All!about!you.! ! ! I!need!to!get!healthy…Not!specific!enough.! ! ! YES:! I!want!to!be!here!for!my!kids,!grand!kids,!and!great!grand!kids.! ! ! I!want!to!serve!my!purpose!as!a!______________________!(wife,!father,!accountant,!teacher,!etc.)! ! ! I!want!to!leave!a!legacy!for!my!family.! ! List!your!BIG!WHY!(you!may!have!more!than!one)! ! ________________________________________!!/!!!________________________________________!!/!!!_____________________________________!!
!!!!Set)Reasonable)Goals) )
Setting!goals!is!a!critical!component!to!outrageous!results.!Goals!provide!you!with!a!destination!to!your!journey.! For!example,!it!is!difficult!to!get!directions!to!a!location!unless!you!know!where!you!are!going.!Also,!make!sure!the! goals!you!do!set!are!reasonable!and!specific.!Setting!unattainable!goals!sets!you!up!for!nothing!more!than!failure! and!may!perpetuate!limiting!beliefs.! ! List!your!GOALS!! ! ________________________________________!!/!!!________________________________________!!/!!!_____________________________________!! !
!!!!Get)Buy9in) )
Success!is!far!more!obtainable!when!those!around!you!are!supporting!you,!even!better,!if!they!are!joining!you!on! the!journey.!Consider!those!who!may!impact!or!influence!your!outcome.!Communicate!to!them!what!you!are! looking!to!do,!let!them!know!how!important!this!is!to!you,!and!ask!them!to!support!you.! ! List!the!people!in!your!life!that!are!close!to!you!who!may!have!the!most!influence!in!your!dayUtoUday!activities.! ! ________________________________________!!/!!!________________________________________!!/!!!_____________________________________!! !
) !!!!It’s)As)Good)As)Done) )
This!is!a!very!powerful!mindset!to!have.!Seeing!your!success!before!it!even!happens!future!paces!you.!Within!this! process,!mentally!and!spiritually!strengthen!your!commitment!to!be!successful.!Adopt!the!“do!whatever!it!takes”! attitude!and!tell!yourself!(over!and!over!again)!that!you!will!be!successful.! ! ! Copyright!maxT3!2017! 5087!Dallas!Highway,!Suite!100!!|!Powder!Springs,!GA!30127!|!770.528.3200!|!www.maxt3ga.com!
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Summer Shape: Maximized Mindset
1
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!!!!Manage&Your&Life& &
Manage!your!calendar!and!manage!your!life!!It!will!be!difficult!to!be!successful,!especially!if!you!are!trying!to!make! changes!in!your!life!(change!can!be!difficult),!if!your!life!is!in!chaos.!In!other!words,!you!must!plan!your!changes! into!your!schedule!so!that!they!receive!their!fair!attention.!!Plan!when!you!are!going!to!workout,!shop,!attend! resource!meetings,!etc.!Failing!to!plan!is!planning!to!fail!! ! Write!down!the!times!you!are!most!likely!to!workout!each!day.!You!will!be!far!more!successful!if!you!plan!your! workouts.! ! Mon.!! ____________________! Tues.!
____________________!
Wed.!! ____________________! Thur.!
____________________!
Fri.!!
____________________!
Sat.!
____________________!
& !!!!Overcome&Obstacles& &
One!of!the!greatest!reasons!that!people!fail!is!because!they!are!blindsided!by!unexpected!challenges.!Again,!change! is!not!easy!and!this!would!not!be!called!a!challenge!unless!it!was!challenging.!Far!too!often,!many!fall!apart!the! minute!they!face!adversity.!Review!the!“Most&Common&Obstacles”!handout,!think!through!the!challenge!that!you!are! about!to!participate!in,!think!of!the!adversities!that!you!feel!that!you!will!be!facing,!and!mentally!overcome!them.! Figure!out!the!solutions!to!your!problems!before!you!ever!face!them.!By!doing!this,!when!you!are!blindsided!by!an! adversity!you!will!not!fall!apart,!but!you!will!handle!the!matter!exactly!like!you!rehearsed!it!in!your!head.!!
! !!!!Identify&Limiting&Beliefs&& &
You!are!who!you!say!you!are!!Unfortunately,!most!of!us!let!past!failures!and!poor!outcomes!define!who!we!are.!If! you!say!that!you!are!weak,!uncommitted,!undisciplined,!etc.!then!that!is!who!you!become.!If!you!label!yourself!as! someone!who!never!follows!through,!is!not!someone!who!works!out,!can’t!give!up!soda,!etc.!then!you!never!break! out!of!those!old!habits.!It!is!said!that!it!takes!30!days!to!develop!a!new!habit.!!Over!the!next!30!days!you!must! reprogram!your!thinking!and!commit!to!making!change.!Every!day!reaffirm!your!new!belief!systems!
& Identify!and!list!any!limiting!beliefs!that!you!might!have!that!you!are!committed!to!overcoming!in!this!30Pday! intensive.!On!the!second!line,!write!down!your!new!belief!systems.!These!will!be!your!affirmations!for!the!next!30! days.! ! OLD:________________________________________!!/!!________________________________________!!/!!!_____________________________________ ! !
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NEW:________________________________________!!/!!________________________________________!!/!!!_____________________________________! ! ! Copyright!maxT3!2017! 5087!Dallas!Highway,!Suite!100!!|!Powder!Springs,!GA!30127!|!770.528.3200!|!www.maxt3ga.com!
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Summer Shape: Maximized Fitness
2
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!!!!Start%Moving% %
Option!1!Fitness%Center!The!Summer!Shape!Intensive!includes!an!opportunity!to!work!out!in!the!fitness!center! from!the!time!you!sign!up!for!the!challenge!all!through!to!the!end!of!the!challenge.!!This!is!highly!recommended! because!you!become!familiar!with!the!style!of!the!workouts,!the!instructors,!the!instructions,!and!the!fitness!center! in!general.! ! Option!2!maxT3%Digital%This!is!an!online!version!of!maxT3!that!can!be!used!at!home!and!walks!you!through!four! different!maxT3!modules!including!24!workouts!plus!many!bonus!workouts.!!.!(Stability!ball!and!resistance!band! required)!This!is!good!to!have!on!hand!if!you!can’t!make!it!to!the!fitness!center.! ! Option!3!maxT3%to%Go!(eGbook)!There!are!over!70!different!!workouts!that!represent!about!10!different!maxT3! modules.!These!workouts!can!be!done!just!about!anywhere.!There!are!options!to!use!equipment!or!do!body!weight! only!workouts.! ! Option!4!TwoGWeek%Basic%Training!(home)G!This!can!be!done!virtually!anywhere!and!features!very!fundamental! movements!for!the!upper!body,!lower!body,!and!core.!The!only!necessary!equipment!is!a!resistance!band,!which! can!be!purchased!at!any!sporting!goods!store,!Target,!or!WalGMart.!Please!see!a!maxT3!trainer!for!any!special! instructions!and!modifications.!! ! Week%1!!Part%A!(10!reps!x!3!sets!of!each!movement)! ! Part%B!(30!sec!work/30!sec!rest!x!3!sets)! !
Mon:%
Push!Ups,!Lat!Pulls,!Shoulder!Press,!Crunches!
!
Plank!
Tue:%
Squats,!Lunges,!Good!Mornings,! !
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Foot!Fires!or!March!in!Place,!Box!Steps!
Wed:%
Push!Ups,!Lat!Pulls,!Shoulder!Press,!Crunches!
!
Plank!
!
Foot!Fires!or!March!in!Place,!Box!Steps!
Thur:% Squats,!Lunges,!Good!Mornings,! !
! !
Fri:%
Push!Ups,!Lat!Pulls,!Shoulder!Press,!Crunches!
!
Plank!
Sat:%
Squats,!Lunges,!Good!Mornings,! !
!
Foot!Fires!or!March!in!Place,!Box!Steps!
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Part%B!(60!sec!work/60!sec!rest!x!3!sets)!
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! Week%2!!Part%A!(10!reps!x!5!sets!of!each!movement)! %
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Week$2$uses$the$same$movements$only$the$amount$of$reps$in$Part$A$and$the$work/rest$time$in$Part$B$increases.$ Also,$it$recommended$to$increase$range$of$motion$and$intensity$in$week$2$if$able.$
Copyright*maxT3*2017* 5087*Dallas*Highway,*Suite*100**|*Powder*Springs,*GA*30127*|*770.528.3200*|*www.maxt3ga.com*
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Summer Shape: Maximized Fitness
2
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There!are!certain!core!values!of!maxT3!that!should!always!be!adhered!to.!These!principles!were!specifically!created!to! maximize!results,!reduce!the!risk!of!injury,!and!promote!lifestyle!change/life@long!fitness.!Learn!these!values!and!you!will! maximize!your!efforts.! ! !
!!!!Get$In$Shape$to$Get$In$Shape$$*maxT3$Core%Value% $
To!fully!realize!the!amazing!benefits!of!metabolic!conditioning!one!must!work!at!a!high!intensity;!however,!not! everyone!is!physically!or!mentally!ready!to!do!this.!This!is!not!a!problem.!In!fact,!if!you!haven’t!worked!out!in!a! while!or!if!you!have!limitations!then!we!do!not!want!to!encourage!high!intensity!output.!For!many,!you!must! simply!get!your!body!moving.!!Slowly,!over!time,!you!will!get!in!better!shape!and!have!the!ability!to!increase!your! effort!and!therefore!your!results.!For!many!people!it!may!take!months!before!they!are!ready!to!be!a!high!intensity! machine!and!this!is!completely!okay.! !
!!!!You$v.$You$$*maxT3$Core%Value% $
maxT3!fitness!center!workouts!are!team!workouts!but!they!are!absolutely!not!competitions.!Ultimately,!you!are! only!working!out!against!yourself!and!for!yourself.!The!team!environment!promotes!a!unique!culture!and!a! positive!environment.!There!is!something!special!to!say!when!the!person!next!to!you!can!lift!you!up!or!you!can!lift! them!up.!In!the!end,!you!become!part!of!a!group!of!people!that!have!common!goals;!all!the!while,!everyone!is! helping!everyone.! !
!!!!No$One$Gets$Hurt$$*maxT3$Core%Value% $
It!will!do!no!one!any!good!to!get!hurt.!Therefore,!you!should!approach!your!workouts!cautiously.!This!is!especially! true!for!those!who!have!not!worked!out!in!a!while!or!those!with!limitations.!You!must!maintain!this!core!value! throughout!the!30!days!! !
!!!!We$Are$Technique$People$$*maxT3$Core%Value% $
Maintaining!proper!technique!all!of!the!time!is!critical.!This!attitude!will!provide!you!with!the!greatest!results!and! greatly!reduces!your!risk!for!injuries.! !
Copyright!maxT3!2017! 5087!Dallas!Highway,!Suite!100!!|!Powder!Springs,!GA!30127!|!770.528.3200!|!www.maxt3ga.com! !
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Summer Shape: Maximized Nutrition
3
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!!!!!!Understand)the)Major)Premise)of)Maximized)Nutrition) )
Once!you!understand!the!major!premise!of!maximized!nutrition,!it!becomes!easy!to!wade!through!the!sea!of! nutrition!misinformation!and!discern!what!is!good!advice!and!what!is!bad.!! !
Major)Premise<!the!more!naturally!occurring!and!the!more!wholesome!a!food!is,!the!healthier!it!is!! !
There!has!been!food!that!has!existed!on!the!planet!earth!that!has!sustained!the!human!race!for!thousands!of!years.! Eat!that!food!!Unfortunately,!over!the!past!100!years!or!so,!man!in!his!infinite!wisdom,!decided!he!could!do!better.! In!an!effort!to!make!food!last!longer!on!the!shelves,!look!more!appealing,!control!flavors,!and!increase!profit! margins,!man!decided!to!chemically!alter,!genetically!modify!and!massively!process!our!food!supply.!The!result…a! culture!of!people!that!is!sicker,!more!diseased,!more!obese,!and!more!depressed!than!any!culture!that!has!existed! in!the!history!of!mankind.!! ! !
!!!!Get)Your)Resource:Chapter)4) )
If!you!don’t!already!have!one,!pick!up!a!copy!of!the!Maximized!Living!Nutrition!Plans!(MLNP).!This!book!is!an!easy! read!and!is!filled!with!everything!you!need!to!know!to!be!successful!with!this!30<day!intensive!and!beyond.!In! particular,!it!is!important!to!read!chapter!4,!which!concisely!describes!the!Advanced!Nutrition!Plan.! !
!!!!Prepare)to)Shop)For)the)Advanced)Plan) )
Read!Chapter!7!in!the!MLNP.!!Over!the!next!two!weeks,!when!you!go!to!the!store!to!food!shop,!begin!to!increase! your!awareness!as!to!how!to!shop!in!accordance!to!the!MLNP.!!Also,!be!sure!to!check!the!maxT3!&!West!Cobb! Chiropractic!calendars!for!upcoming!events!to!support!your!journey.!!!
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!!!!Prepare)Your)Pantry) )
Read!Chapter!8!in!the!MLNP.!Begin!to!stock!your!pantry!with!the!staples!of!the!Advanced!Plan.!Don’t!wait!until!the! beginning!of!the!challenge!to!figure!out!what!you!need.!!
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!!!!Check)Your)Kitchen) )
Read!Chapter!9!in!the!MLNP.!Take!inventory!of!your!kitchen!and!make!sure!that!you!are!prepared!for!the!challenge!
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!!!!Meal)Suggestions) )
Review!the!Summer!Shape!Meal!Suggestions!Sheet.!This!is!an!excellent!resource!that!helps!to!break!down!the! recommended!food!choices!based!on!the!different!meals!of!the!day;!breakfast,!lunch,!dinner,!and!snacks.! ! ! !
! ! ! Copyright!maxT3!2017! 5087!Dallas!Highway,!Suite!100!!|!Powder!Springs,!GA!30127!|!770.528.3200!|!www.maxt3ga.com!
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Summer Shape: Maximized Nutrition !!!!Meal%Plan%
3
!
%%
Review!the!Summer!Shape!301day!Meal!Plan.!This!document!gives!examples!of!what!can!be!eaten!from!a!day1to1 day!perspective.!The!plan!can!be!followed!exactly!or!used!to!provide!suggestions.!During!the!two!week! preparation!period!start!to!get!in!the!habit!of!planning!your!meals! !
!!!!Food%Journal% %%
Review!and!familiarize!yourself!with!the!elements!of!the!Summer!Shape!301day!food!journal.!It!is!important!to! weigh1in!each!morning!after!voiding!and!weigh1out!in!the!evening,!again!after!voiding.!It!is!also!critical!to! document!all!of!the!food!you!eat,!beverages!you!consume,!and!exercise!you!perform.!All!the!information!included! on!the!journal!helps!decipher!the!nuances!that!may!be!affecting!your!metabolism!and!your!weight!change.!!!
% Resources%to%Accelerate%Your%Results!% o
Detox%System%(Cell%Detox%+%Body%Detox)%is!a!unique!two!part!system!that!promotes!detoxification!at!the!cellular! level!and!elimination.!It!starts!with!Cell!Detox,!which!provides!a!whole!foods!formula!that!contains!traditional!natural! detoxifying!herbs,!amino!acids,!probiotics!and!antioxidants!that!support!deep!detoxification.!Next,!Body!Detox! provides!whole!food!magnesium!and!fiber,!traditional!botanicals!and!activated!charcoal!for!healthy!elimination!of! toxins.!Together,!these!formulas!provide!complete!body!detoxification.!!
o %%%Vitamin%D3%+%Probiotics%is!a!revolutionary!product!that!combines!the!power!of!5000IU!of!Vitamin!D3,!10!billion!CFU! of!probiotics!and!powerful!prebiotics.!Vitamin!D!is!a!critical!nutrient!for!health!and!well1being;!it!supports!healthy! bones,!joints,!skin!and!teeth.!Probiotics!provide!healthy!gut!bacteria!that!lay!the!foundation!for!healthy!digestion!and! powerful!immune!protection.!This!unique!formula!provides!dynamic!support!across!multiple!body!systems.!!! Optimal%Omega%is!a!formula!developed!to!provide!essential!fatty!acids!in!ratios!that!promote!a!healthy!lifestyle.! Omegas!provide!the!fatty!acids!necessary!for!optimal!cardiovascular!and!circulatory!health,!healthy!immune!response,! healthy!skin!and!eyes,!and!improved!cognitive!function.!!Ingredients!are!from!organic!plant!and!animal!sources.! !! o %%%Whey%Protein%is!derived!from!100%!naturally1raised!cows.!Never!injected!with!hormones,!fed!grains!or!genetically! modified!foods,!our!cows!graze!on!natural!grass!pastures!free!of!pesticides!and!chemicals.!Vital!enzymes,!probiotics,! immune!factors,!and!amino!acids!remain!intact!through!low1!temperature,!delicate!filtration!to!prevent!any!nutrient! damage.!Our!protein!promotes!lean!muscle!and!stimulates!fat!loss!while!stabilizing!blood!sugar!levels,!boosting!energy! and!immunity!and!supporting!bone!health.!MaxLiving!Whey!Protein!is!the!ideal!protein!powder!for!your!everyday! health!or!for!enhanced!recovery!from!exercise.!!!(Plant!Protein!also!available.)! o
You!can!pre1order!these!at!maxT3!or!West!Cobb!Chiropractic!or!order!them!online!at!! !
https://maxliving.com/store/vitamins-supplements/nutrition-bars?affiliateId=100934 ! ! ! ! Copyright!maxT3!2017! 5087!Dallas!Highway,!Suite!100!!|!Powder!Springs,!GA!30127!|!770.528.3200!|!www.maxt3ga.com!
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Summer Shape: Neurospinal Fitness
4
! A!clear!understanding!of!the!nervous!system!and!the!spine!in!regards!to!their!role!as!the!primary!control!system!of!the! body,!truly!helps!one!grasp!the!ideals!of!optimal!performance!and!optimal!health.!Ideal!neurospinal!fitness!is!the! cornerstone!to!overall!health;!however,!it!is!also!the!most!unknown!and!misunderstood!of!the!essentials!of!health.!Only!by! grasping!the!following!concepts,!can!one!fully!understand!the!necessities!of!achieving!amazing!health.!!
!!!!Understand)the)Basic)Role)of)the)Nervous)System! The!nervous!system!is!the!master!control!system!of!the!body.!It!directly!or!indirectly!controls!every!cell,!tissue,! and!organ.!For!your!heart!to!beat,!for!your!lungs!to!breathe,!for!a!wound!to!heal,!the!nervous!system!is!ultimately! responsible.!Upon!conception,!it!is!the!first!organ!to!be!formed!and!drives!development!of!all!other!organs.!It! adapts!you!to!your!environment!and!maintains!the!body!in!a!state!of!homeostasis!(balance).!It!literally!is!the! conduit!of!life!!If!you!sever!the!nerves!to!a!body!part,!then!that!body!part!instantly!dies.!If!you!compromise!in!any! way,!nerve!flow!to!a!body!part,!then!dysfunction!to!that!body!part!results.!Dysfunction!over!time!leads!to!disease! and!disease!kills!!The!nervous!system!is!the!key!to!health!! !
!!!!Understand)the)Role)of)the)Spine) ) The)Primary)Role)of)the)Spine:)The!spine!has!many!purposes,!but!the!single!most!important!role!of!the!spine!is! to!house!and!protect!the!nervous!system.!The!spine!is!comprised!of!24!freely!moveable!bones!called!vertebrae.!As! long!as!these!bones!are!in!their!normal!alignment,!the!nerves!exit!the!spine!free!of!any!interference!and!the!body! can!function!and!heal!in!an!ideal!state.!However,!when!a!vertebrae!goes!out!of!alignment,!damaging!compromise!to! the!nervous!system!results.) ! The)Significance)of)Normal)Spinal)Biomechanics:!Compromise!to!the!normal!global!biomechanics!of!the!spine! results!in!a!compromise!to!spinal!mobility.!It!also!negatively!impacts!the!strength!of!the!spine!and!greatly! increases!the!risk!of!injury.!If!you!workout,!it!is!imperative!to!fully!understand!the!condition!of!your!spine.!This! allows!you!to!approach!your!workouts!appropriately.!This!includes!an!understanding!of!compromised!areas!and! an!understanding!of!associated!modifications.!Many!issues!of!the!spine!go!virtually!undetected!until!the!individual! gets!injured.!Many!issues!may!never!be!detected!and!working!out!with!these!problems!may!accelerate!a! progressive,!degenerative!condition.!The!only!way!to!know!the!condition!of!the!spine!is!via!an!xMray.!Everyone,! regardless!of!symptoms!or!lack!there!of,!should!participate!in!a!full!biomechanical!analysis!of!the!spine!before! working!out.!A!biomechanical!analysis!of!the!spine!is!a!unique!offer!that!you!will!never!find!associated!with!any! other!fitness!facility!other!than!maxT3.!This!is!unique!offer!extended!by!the!local!Maximized!Living!office! associated!with!the!fitness!center.! ! ! !
! ! ! Copyright!maxT3!2017! 5087!Dallas!Highway,!Suite!100!!|!Powder!Springs,!GA!30127!|!770.528.3200!|!www.maxt3ga.com!
!
Summer Shape: Toxicity 101-Be Aware
5
! !!!!Establish)a)Basic)Awareness)of)the)Prevalent)Dangers)of)Toxicity) !
We!live!in!one!of!the!most!toxic!cultures!that!has!ever!existed!in!the!history!of!the!planet.!From!the!air!you!breathe,! to!the!food!you!eat,!we!are!exposed!on!a!daily!basis!to!a!toxic!onslaught.!!These!toxins!slowly!bio=accumulate!in!the! body!and!begin!to!wreak!havoc!on!your!health.!Many!of!the!toxins!are!potent!neurotoxins!and!attack!the!very! system!that!controls!and!coordinates!all!function,!health,!and!healing!in!the!body.!This!results!in!dysfunction,! which!over!time!leads!to!disease.!Many!of!the!toxins!are!hormone!disruptors!and!greatly!compromise!the!system! that!is!second!in!command!for!controlling!how!the!human!body!operates,!the!endocrine!system.!It!gets! worse…Many!of!the!toxins!are!powerful!carcinogens!and!play!a!large!role!in!the!cancer!epidemic!that!we!face! today.!Toxicity!is!being!largely!linked!to!a!plethora!of!epidemic!conditions!such!as!cancer,!auto=immune!disease,! Alzheimer’s!disease,!autism,!allergies,!depression,!obesity,!diabetes,!and!much!more.!At!a!minimum,!it!is!critical!to! develop!an!awareness!of!these!hidden!dangers.! !
!!!!Understand)the)Role)of)Toxicity)in)regards)to)Hormone)Dis?regulation)&)Weight)Loss) )
Hormones!are!chemical!transmitters!that!help!to!regulate!important!body!functions!such!as!metabolism.!It!is!your! metabolism!that!coordinates!energy!systems!in!the!body.!It!also!controls!fat!burning!and!muscle!building.!Since! many!toxins!are!hormone!disruptors!they!wreak!havoc!on!important!hormones!such!as!leptin.!Leptin!is!also! known!as!your!“fat!burning”!hormone.!Leptin!tells!the!brain!to!stop!eating!when!you’re!full!and!also!is!responsible! for!telling!your!brain!to!initiate!fat!burning.!Toxicity!burns!out!leptin!receptor!sites!in!the!brain!and!as!a!result,!the! brain!does!not!receive!the!communication!from!the!hormone.!Leptin!dis=regulation!leads!to!weight!gain!issues!and! obesity.!Furthermore,!the!body!will!protect!itself!against!toxicity!by!holding!on!to!fat.!In!fact,!it!will!be!very!difficult! to!lose!any!weight,!no!matter!what!you!eat!or!how!you!exercise!if!you!are!severely!toxic.!!! !
!!!!Understand)the)Impact)of)the)Advanced)Plan)as)an)Detoxifying)Nutrition)Plan) )
Not!only!is!the!Maximized!Living!Advanced!Plan!a!fat=burning,!anti=inflammatory,!alkalizing!diet,!but!it!is!also!a! detoxifying!diet!as!well.!It!is!rich!in!the!essential!nutrients!to!enhance!the!body’s!natural!detoxifying!mechanisms.! Also,!because!it!is!a!clean!and!natural!diet,!recommendations!steer!you!away!from!foods!that!have!high!toxic!loads.!! Please!familiarize!yourself!with!chapter!4!in!the!Maximized!Living!Nutrition!Plans!book! !
!!!!Daily)Detox) )
If!you!are!looking!to!take!this!challenge!to!the!next!level!and!want!to!bolster!the!amazing!detoxifying!benefits!of! the!Advanced!Plan,!then!Daily!Detox!is!the!perfect!solution.!It!helps!the!body!make!glutathione,!the!body’s!greatest! detoxifying!compound.!Daily!Detox!also!enhances!the!body!on!a!cellular!level,!where!true!toxicity!occurs.!It!helps! to!pull!toxins!out!of!the!cell,!binds!them!up!for!quick!removal!so!that!they!are!not!reabsorbed.!!ORDER!HERE>>>! ! ! ) For)more)detailed)information)on)detoxification,)) join)maxT3)in)the)third)quarter)(July?August))for)the)next)90?Day)Challenge.) This)will)include)90)days)of)incredible)workouts)and)90)days)of)a)full)toxicity) overhaul!) ! ! Copyright*maxT3*2017* 5087*Dallas*Highway,*Suite*100**|*Powder*Springs,*GA*30127*|*770.528.3200*|*www.maxt3ga.com* !
!
Summer Shape: 3 Point Assessment !!!!Schedule(Your(3-Point(Assessment( (
6
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The!3&point!assessment!is!the!primary!tool!to!measure!progress!through!the!30&day!Intensive.!This!assessment! will!be!done!before!the!beginning!of!the!challenge!and!at!the!end.!The!appointment!MUST!be!scheduled!at!the! FITNESS!CENTER!during!the!two!week!period!prior!to!the!start!of!the!challenge.! ! ! 1.!The(Barometer(Workout-!The!barometer!workout!will!measure!your!level!of!fitness! ! 2.!Body(Composition(Analysis&This!test!will!measure!your!percent!body!fat,!percent!muscle!mass!and!your! hydration.! ! 3.!Nutrition(Assessment&!This!simple!assessment!will!measure!the!progress!of!your!diet!through!the!course!of!the! 30&day!challenge.! ! !
Special(Instructions( ( "
Fully!Hydrate!the!day!prior!to!the!assessment!
"
Wear!fitness!attire!
"
Arrive!15!minutes!early!
"
Check!in!at!the!front!desk!
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Immediately!start!your!warm!up!after!your!body!composition!test.!
"
Bring!a!water!bottle!if!you!choose!(no!glass!please)!
"
Bring!a!small!towel! ! 3(Point(Assessments(will(be(done(at(maxT3.((Sign(up(sheets(will(be(available.((( Please!show!up!to!the!fitness!center!15!minutes!early!
! Copyright!maxT3!2017! 5087!Dallas!Highway,!Suite!100!!|!Powder!Springs,!GA!30127!|!770.528.3200!|!www.maxt3ga.com!
!
Summer Shape: Neurospinal Analysis 7 !!!!Schedule(Your(Neurospinal(Analysis( (
!
This!appointment!is!a!maxT3!exclusive!and!you!will!not!find!it!at!any!other!fitness!center!in!the!world!!It!is!only! through!the!relationship!with!the!local!Maximized!Living!office!that!this!is!even!possible.!These!doctors!are!experts! regarding!spinal!biomechanics,!neurospinal!health,!and!overall!function!and!healing.!The!assessment!is!very! thorough!and!your!spine!and!nervous!system!will!be!evaluated!in!a!very!sophisticated!manner!using!high!tech,! minimally!invasive!scans!and!xAray.!Spinal!biomechanics!will!be!measured!to!the!degree!and!millimeter.!As!a!result! of!the!examination,!the!doctor!will!do!a!neurospinal!report!of!findings!with!associated!recommendations.!You!will! also!receive!a!report!that!you!will!share!with!the!fitness!center!regarding!any!issues!that!you!might!have!and!the! appropriate!exercise!modifications.!By!doing!so,!you!can!be!trained!at!the!highest!level!and!you!will!greatly!reduce! your!risk!for!injury.! ! Day!1.!Initial!EvaluationAOn!this!visit!you!will!consult!with!a!doctor!regarding!your!health!goals!and/or!issues,!you! will!also!receive!a!nonAinvasive!highAtech!scan!of!your!nervous!system!and!any!necessary!xArays!for!your! neurospinal!analysis.!The!full!analysis!of!the!information!collected!up!to!this!point!takes!the!doctor!about!an!hour! to!perform.! ! Day!2.!This!visit!is!part!two!of!your!evaluation.!Based!on!all!of!the!analysis!of!the!examination!from!your!first!visit,! you!may!need!an!advanced!xAray!taken!.!This!is!not!done!on!the!first!visit!because!the!analysis!of!your!initial!xArays! determines!if!any!other!films!are!recommended.!You!will!also!receive!a!light!adjustment!of!the!spine.!This!is! necessary!to!determine!joint!mobility!and!responsiveness.!More!importantly,!the!adjustment!will!help!restore! neurospinal!integrity!and!more!optimal!function.!It!is!only!after!both!of!these!office!visits!that!all!of!the!necessary! information!is!collected!to!then!create!appropriate!recommendations.! ! Day!3.!Neruospinal!ReportAThis!is!the!most!important!visit!in!a!MaxLiving!Office.!On!this!day,!the!doctor!will! review!normal!neurospinal!anatomy!and!functionality.!This!is!significant!so!that!when!you!look!at!your!xArays,!you! will!know!exactly!what!you!are!looking!at.!You!will!also!learn!about!the!impact!of!any!abnormal!issues!to!your! health.!!If!the!doctors!find!any!issues!they!will!let!you!know.!They!will!also!let!you!know!if!they!think!they!can!help! you!resolve!any!issues.!Furthermore,!they!will!report!to!you!any!limitations!and!modifications!associated!with! their!findings!and!your!approach!to!working!out.!! !
Summer Shape: Neurospinal Analysis !
All!Neurospinal!Analysis!Assessments!will!be!done!at! West!Cobb!Chiropractic!â&#x20AC;&#x201C;!5041!Dallas!Highway,!Suite!500!|!Powder!Springs,!GA!30127! Sign(up(at(the(Summer(Shape(or(Call(West(Cobb(Chiropractic(at(770.919.7171( Typical!assessment!appointment!times!are!as!follows.!!! Mon!!!!!!
Wed!!!!!!
Tues!!!!!!
Fri!!!!!
!!!!7:30!AM!!
!!!2:30!PM!
3:00!PM!
!!!!7:30!AM!!
!!!2:30!PM!
!!!!7:30!AM!!
!!!2:30!PM!
!!!!8:00!AM!!
!!!3:30!PM!
4:00!PM!
!!!!8:00!AM!!
!!!3:30!PM!
!!!!8:00!AM!!
!!!3:30!PM!
!!!!9:00!AM!!
!!!4:30!PM!
4:30!PM!
!!!!9:00!AM!!
!!!4:30!PM!
!!!!9:00!AM!!
!!!4:30!PM!
!!!10:00AM!
!!!5:30!PM!
5:00!PM!
!!!!10:00AM!
!!!5:30!PM!
!!!10:00AM!
!!!5:30!PM!
! Copyright!maxT3!2017! 5087!Dallas!Highway,!Suite!100!!|!Powder!Springs,!GA!30127!|!770.528.3200!|!www.maxt3ga.com!
!
Summer&Shape&30&Day&Challenge(! A d va n ced ( Pl a n (M ea l (Su g gesti o n s ! ! Breakfast!Suggestions! 1.
Protein!Smoothies$If!you!have!access!to!a!refrigerator/freezer!then!I!would!suggest!buying!some!frozen!berries! and!making!smoothies.!Buy!a!blender!to!bring!with!you,!some!Perfect!Protein!and!some!cans!of!coconut!milk.!Place! about!a!cup!of!frozen!berries!in!the!blender,!add!a!scoop!of!Perfect!Protein,!some!coconut!milk!and!maybe!some! water.!Push!the!button!on!the!blender!and!your!done.! 2. Eggs$Invest!in!a!dozen!free!range!eggs.!Worst!case!scenario…if!eggs!are!on!the!menu!and!you!don’t!have!free!range! eggs!then!just!do!your!best.!!! 3. 4. 5. 6. 7. 8.
Mini!omelet!muffins!–!just!mix!free!range!organic!eggs,!tomatoes,!onions,!spinach,!etc.!and!bake!in!greased!muffin! tins!! Grapefruit;Maybe!buy!1!or!2!especially!if!you!can’t!do!the!smoothies.!Remember!this!is!a!moderation!food.! Salad$Don’t!be!afraid!to!have!a!salad!for!breakfast! Avocado;Add!to!eggs,!salad,!smoothies!or!eat!alone.! Turkey!Bacon!(nitrite!free,!sugar!free)! Grainless!granola!(recipe!on!www.smartmeals.wordpress.com)!
Lunch!Suggestions! 1. Salad;Mix!and!match!your!favorite!Advanced!Plan!approved!ingredients.!I!suggest!buying!a!bottle!of!extra$virgin! olive!oil!and!bottle!of!Bragg’s!apple$cider!vinegar.!Top!with!a!protein$!free!range!organic!eggs,!free!range!organic! chicken,!grass!fed!steak!and!add!some!healthy!fats$avocado,!walnuts,!etc.! 2. Protein!Source! 3. Vegetables!and!lots!of!them! 4. Breadless!Sandwich!–!chicken!salad,!turkey,!chicken,!steak,!wrapped!in!a!lettuce!leaf!w/!veggies! 5. Organic!Deli!Meat!Wraps!–!pickle!or!other!veggies!wrapped!in!a!slice!of!turkey!or!chicken!and!eaten!whole!or!cut! sushi$style! 6. Soup!in!a!Thermos!if!you!are!on!the!go!
Dinner!Suggestions! 1. 2. 3. 4.
Salad;Topped!with!source!of!protein.!Again,!try!to!add!a!healthy!fat.! Protein!Source! Vegetables!and!lots!of!them! Soups!–!check!ingredients!or!make!a!couple!of!batches!before!you!leave!
Snacks! 1. 2. 3. 4. 5. 6. 7.
Coconut!Flakes! Raw!Almonds!(other!nuts!and!seeds!are!also!an!option)! Celery!sticks!w/!oil!and!vinegar!or!with!almond!butter! Avocado!(whole!or!smashed!with!organic!salsa)! Granny!Smith!Apples(moderation)!alone!or!with!almond!butter! Raw!veggies!w/!or!w/o!dip! Kale!Chips!In!your!oven!or!dehydrator.!!Store!bought!versions!are!available!but!expensive.!
“If$you$are$what$you$should$be,$you$will$set$the$whole$world$on$fire!”$ !
~$St.$Catherine$of$Siena$
Summer&Shape&30&Day&Challenge! A d va n ced ( Pl a n (M ea l (Su g gesti o n s ! ! 1.
2. 3. 4. 5. 6. 7. 8. 9. 10.
Grass&fed!beef!jerky&homemade!is!easy!just%slice%grass%fed%beef%very%thin%and%marinate%in%tamari%or%liquid%aminos,% garlic%powder,%red%pepper%flakes,%and%any%other%spices%you%like.%%Lay%them%in%a%dehydrator%and%let%them%go%until%done)%%Or% purchase%from%US%Wellness%Meats.%%Follow%the%link%on%the%right%on%www.smartmeals.wordpress.com! Almond!Power!Bars&Must!keep!cool! Chocolate!Bark&Must!keep!cool! Trail!Mix!–!combine!raw!nuts/seeds,!coconut!flakes,!etc! Organic!yogurt!or!raw!cheese!(in!moderation)! Olives! Hummus!with!veggies!(if!you!buy!hummus,!just!check!ingredients)! Hard!boiled!eggs! Grainless!Crackers!!or!Cereals!! Apple!Flax!Muffins!
Drinks! 1. Water&Can!flavor!with!flavored!stevia,!lemon,!lime,!etc.! 2. Coconut!Water! 3. Unsweetened!Iced&Tea!(Moderation)!Can!sweeten!with!stevia!
Tips!for!Eating!Out! • • • •
•
Scan!the!menu!–!look!for!substitutions!or!items!you!can!pull!together!for!a!meal! Skip!the!Sauce!–!sometimes!there!are!things!on!the!menu!you!can!order!without!the!sauces,!sugars,!etc.!!! Ask!for!olive!oil!or!butter!–!often!restaurants!will!have!these!items!but!cook!their!food!in!vegetable!oil,!shortening,! etc.!!Simply!ask!them!to!cook!your!food!in!olive!oil!or!butter.!!! Good!Restaurant!Ideas! o Ask!for!a!grilled!chicken!breast!w/!no!sauce!and!2!vegetables! o Salads!–!build!your!own.!!Just!look!through!the!menu!and!build!your!own!concoction! o Make!your!own!lemonade!–!ask!for!water!and!lemons!and!add!stevia! o Use!olive!oil!and!vinegar!for!dressing!or!olive!oil!and!lemons.!!! o Ask!for!extra!lemons!to!squeeze!over!your!food.!!If!you!are!eliminating!sauces,!etc!this!is!a!great!way!to!add! extra!flavor.! o Always!ask!for!avocado!–!many!restaurants!have!them!and!they!are!a!great!way!to!get!good!fats!in!while! you!are!out!and!will!fill!you!up!as!well.! o Make!friends!with!your!waiter/waitress!–!tell!them!what!you!are!trying!to!do!and!they!can!often!come!up! with!creative!ideas!and!can!work!with!the!chef! Keep!stevia,!!a!good!quality!salt!(like!Himalayan!salt),!and!a!small!container!of!olive!oil/vinegar!for!dressing!! in!your!purse!or!in!you!ca! % Copyright%maxT3%2017% 5087%Dallas%Highway,%Suite%100%%|%Powder%Springs,%GA%30127%|%770.528.3200%|%www.maxt3ga.com%
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“If$you$are$what$you$should$be,$you$will$set$the$whole$world$on$fire!”$ !
~$St.$Catherine$of$Siena$
Weekly&Nutri,on&Plan&(Week&1)& Mon$
Tue$
Wed$
Thur$
Fri$
Sat$
Sun$
Breakfast$
Chocolate& Blueberry& Smoothie& (Handful&frozen& berries,&coconut& or&almond&milk,& cocoa&powder,& Chocolate&Perfect& Protein)!
Veggie&Omelet&
Almond&Power& Bar*&with&Berries&
Scrambled&eggs&in& coconut&oil&with&2& slices&organic& turkey&bacon&
Crème&de&Menthe& Smoothie^&
Spinach&Omelet&
Berry&Smoothie&^&
Lunch$
Salad,&any&way,& with&2&hard& boiled&eggs&and& oil&&&vinegar&
Smoked&wild& caught&salmon& over&greens& with&onions&and& olives&with&olive& oil&&&balsamic& vinegar&
Bison&burger& with&sliced& avocado&and& asparagus&
Salad&with& Minestrone&Soup^&
S,r&fried&veggies& with&salsa&and& guacamole.&& (sautee&sliced&bell& peppers,&onions&in& coconut&oil&un,l& soP,&add& mushrooms&and& spinach)!
Deli&Turkey&roll& ups&with&hummus& and&veggies.&& (spread&soPened& organic&cream& cheese&on&deli& turkey&slices&and& roll&around&a& pickle&spear)!
Endless&Chicken& Salad*&over&Greens&& (core&PlanU&serve&in& sprouted&grain& wrap)!
Dinner$
Stuffed&Porto& PaWy*&
Sauteed& sauerkraut&with& chopped& chicken& sausage,&diced& pickles,&and& dijon&mustard&
Ro,sserie& chicken&with& broccoli&and& sliced&cucumbers& with&plain& organic&yogurt& and&dill&
Swedish& Meatballs^&with& mashed&noUtatoes& *&and&steamed& broccoli&
Salmon&Cakes& with&Red&Pepper& Sauce*&with& greens&
Carribean& Chicken*&with& Broccoli&&(Core& Plan&–&serve&with& brown&rice)!
Chicken&Fajitas&with& guacamole& (slice&organic& chicken,&bell& peppers&and&onions.&& Sprinkle&with&chili& powder,&cumin,& garlic,&and&sea&salt.&& Bake&at&350&un,l& done)&serve&with& desired&toppings)& (Core&Plan&–&serve&in& sprouted&grain& wrap)!
*&Recipe&in&Maximized&Living&Nutri,on&Plans&Book&&&&&&&&&&^&Recipe&on&www.smartmeals.wordpress.com&
Shopping&List&(Week&1)& “You don’t have to cook fancy or complicated masterpieces – just good food from fresh ingredients” Julia Child
Meats/Fish/Eggs/Dairy$ • • • • • • • • • • • • • • • •
2&dozen&eggs& 1&package&turkey&bacon& Smoked&wild&caught& salmon&& 1&lb.&ground&bison& Deli&turkey&(oven&roasted)& Canned&organic&chicken& (CostsoU&Harvest&Creek)& Organic&chicken&sausage& Ro,sserie&chicken& 2&lbs&ground&beef& 1U2&cans&wild&caught& salmon& 6U8&organic&boneless,& skinless&chicken&breasts& 1&chunk&parmesan&cheese& Organic&cream&cheese& 1&small&plain&organic& yogurt& 4&s,cks&organic&buWer& 1&container&hummus&(We& like&Publix&brand&plain)&
Produce$ • • • • • • • • • • • • • • • • • • • • • • • • • • •
Organic&Frozen&Blueberries& Veggies&for&omelet& Veggies&for&s,r&fry& Organic&Romaine&LeWuce& Organic&Spinach& Organic&Frozen&Strawberries& Extra&Greens& 2&onions& 2&avocados& 1&bunch&asparagus& 1&head&garlic& 1&organic&yellow&squash& 1&organic&zucchini& 4&roma&tomaotes& 1&cucumber& 1&head&organic&celery& 1&lemon&(more&for&H2O)& 2&granny&smith&apples& 4&portabello&mushroom&caps& 1&head&broccoli& Fresh&dill& Fresh&parsley& Fresh&cilantro& 1&head&cauliflower& 1&organic&red&bell&pepper& 1&carton&grape&tomatoes& 1&bunch&green&onions&
Staple/Pantry$Items$ • • • • • • • • • • • • • • • • • • • • • •
Chocolate&Perfect&Protein& Vanilla&Whey&Protein& 6&cans&coconut&milk&(or& almond&milk)& Cocoa&powder& 2&bags&almonds& 1&bag&unsweetened& shredded&coconut& Coconut&Oil&(CostcoU& Carrington&Farms)& 1&bag&ground&flax&meal& Vanilla&extract&(no&sugar)& 1&jar&almond&buWer& Stevia&–&liquid,&spoonable,& or&pure&(we&like&Stevita)& Peppermint&extract& Olive&Oil& Balsamic&Vinegar& 1&can&black&or&green&olives& Dried&oregano& 40&oz.&organic&chicken& broth& 1&can&great&northern&beans& 1&jar&pickles&(ck.&ingred.)& 1&jar&Grapeseed&Vegenaise& 1&jar&sauerkraut& Dijon&mustard&
• • • • • • • • •
Sea&salt&(we&like&Real&Salt)& Black&pepper& Nutmeg& Sesame&oil& Chili&powder& 2&cans&crushed&tomatoes& Cinnamon& Curry&Powder& 2&bags&almond&meal&
NOTES:' • Buy&extra&to&have&on&hand& for&snacks& • Double&the&recipes&to&use& later&or&freeze& • Remember&that&your&bill& may&be&large&when&you&are& buying&the&“staple”&items& but&many&of&them&can&be& used&for&weeks& • Get&crea,ve…try&to&add& veggies&to&every&meal&
Weekly&Nutri,on&Plan&(Week&2)& Mon$
Tue$
Wed$
Thur$
Fri$
Sat$
Sun$
Breakfast$
Berry&Smoothie&^!
2&fried&eggs& (any&style)&in& buWer&with&½& avocado&
Apple&Flax& Muffin&*&
Plain&organic& yogurt&with&½& scoop&Perfect& Protein&and& smashed&berries& (OptU&stevia)&
Blueberry& Chocolate& Smoothie&–& Handful&frozen& blueberries,&1& scoop&chocolate& Perfect&Protein,& coconut&milk&
2U3&teaspoons& almond&buWer& with&4&sliced& strawberries,& coconut&milk,& stevia&and&cocoa& nibs&
1&grapefruit&+&2& slices&turkey&bacon&
Lunch$
Gazpacho&^&with& Green&Salad&w/& Turkey&Bacon&
Zucchini&Boats&*&
Endless&Chicken& Salad*&over& Greens&&(core& PlanU&serve&in& sprouted&grain& wrap)!
Fred’s&Sports& Super&Salad&^&
Chili&*&Summer& Version:&&add& avocado,& shredded&cheese,& spring&onion,&fresh& cilantro&!
Wild&caught& smoked&salmon& with&scrambled& eggs,&dill,&cream& cheese.&&&
Grilled&or&oven& roasted&chicken& breast&with&broccoli& and&asparagus!
Dinner$
Grass&fed&sirloin& steak&,&chiliU zucchini&mash&^,& steamed&broccoli&
Creamy& Coconut&Lime& Cod&&&Wilted& Spinach&w/& Walnuts&
Vegetable&Beef& Soup&^&(use& whatever& summer&veggies& are&handy)&
S,r&FryU&cut& organic&chicken& breast&into&chunks& and&fry&in&coconut& oil.&&When& browned,&add& liquid&tamari,& fresh&ginger,& garlic,&and&sesame& oil.&&Add&shredded& cabbage,&bok& choy,&chopped& broccoli,&celery,& etc.&
Advanced&Plan& Pizza&*&
Asian&Turkey& LeWuce&Wraps&*!
Roasted&Vegetable& Lasagna&*!
*&Recipe&in&Maximized&Living&Nutri,on&Plans&Book&&&&&&&&&&^&Recipe&on&www.smartmeals.wordpress.com&
Shopping&List&(Week&2)& Staple/Pantry$Items$
• • • • • • Meats/Fish/Eggs/Dairy$ • • • 1&dozen&eggs& • • Organic&buWer& • • Organic&plain&yogurt& • • Turkey&bacon& • • 4&lbs&ground&turkey& • • 1&lb&raw&organic&cheese& • • 2&cans&organic&chicken& • • 2&lbs&ground&bison& • • 3&lbs&grass&fed&ground&beef& • • Wild&caught&smoked& • salmon& • • 2&lbs&organic&chicken& • breasts& • • 4&grass&fed&sirloin&steaks& • • 4&cod&filets& • • 1&block&organic&cream& • cheese& • • 1&8oz&ricoWa&cheese& • • 1&block&parmesan&cheese& • • 1&lb.&wild&caught&arc,c&cod& • • Avocado&Oil&Mayo& • “Start eating to live instead of living to eat!” unknown
2&cans&coconut&milk& Perfect&Protein& Flaxseed&meal& Baking&powder& Cinnamon& Nutmeg& Sea&Salt&(I&like&RealSalt)& Black&pepper& Stevia/Xylitol/Swerve& Olive&oil& Vanilla& Pecans& Almond&buWer& Cocoa&nibs& 2&cans&tomato&paste& Hot&pepper&sauce& 1&can&kidney&beans& Oregano& Chili&powder& Cumin& 2U8&oz&cans&crushed& tomatoes& Liquid&aminos& Sesame&oil& Coconut&oil& Almond&flour& 2&jars&pizza/pasta&sauce& Rice&vinegar& 1&can&water&chestnuts& 1&can&diced&green&chilis&
Produce$ • • • • • • • • • • • • • • • • • • • • • • • • • •
Frozen&strawberries& Frozen&blueberries& 2&avocados& 2&granny&smith&apples& Fresh&strawberries& 1&grapefruit& 8&organic&zucchini& 4&organic&red&bell&peppers& 2&organic&green&bell&peppers& 2&pints&mushrooms& 2&lemons& Romaine&leWuce& Baby&mixed&greens& Baby&spinach& 1&cucumber& 1&tomato& 2&vidalia&onions& 1&bunch&celery& 1&head&garlic& 2&heads&broccoli& 1&bunch&asparagus& Fresh&ginger& 2&limes& Cilantro& Summer&squash& Green&beans&
• • • • • • •
Fresh&ginger& 1&head&cabbage& Bok&choy& Green&onions& 1&head&bibb&leWuce& 1&eggplant& 1&bunch&basil&
NOTES:' • Feel&free&to&use&any& veggies&you&like&in&the&s,r& fry&and&vegetable&soup.&&& • Use&any&lePover&veggies&to& add&to&a&side&salad.& • A&great&place&to&source& quality&wild&caught&fish&is& www.vitalchoice.com&& • This&week’s&menu&has&a&lot& of&quality&protein&op,ons& witch&may&translate&to&a& higher&grocery&bill.&& Consider&it&an&investment& in&your&health.&
Weekly&Nutri,on&Plan&(Week&3)& Mon$
Tue$
Wed$
Thur$
Fri$
Sat$
Sun$
Breakfast$
Veggie&Omelet!
Boosted&Bullet& Coffee:&&I&cup& brewed&coffee,& coconut&milk,& cocoa&powder,& Chocolate& Perfect&Protein,& 1&tsp&coconut& oil,&1&tsp&grass& fed&buWer& (Kerrygold)&
Mini&Onion& Quiches*&
Berry&Smoothie&^&
2&fried&eggs&with& ½&avocado& (sprinkle&with& gomasaio&for& added&nutri,on)&
1&grapefruit&
Smoked&Salmon& Hash&^&
Lunch$
LePover&Roasted& Vegetable& Lasagna&*&with& Salad&&
Taco&Salad& (lePover&chili& over&romaine,& with&chopped& avocados,&black& olives,&cheese,& cilantro,&black& beans,&etc.&&Use& Salsa&for& dressing)&
Fred’s&Sports& Super&Salad&^!
Hot&Chicken&Salad.&& Use&the&Chicken& Salad&recipe*,&put& in&a&baking&dish,& sprinkle&with& chopped&nuts&and& bake&un,l&warm.&&&
Buffalo&Chicken& Wraps&^!
Bunless&bison& burger&with&fried& egg&&&avocado& with&steamed& broccoli&
LePover&meatballs& with&broccoli&and& mashed&noUtatoes&*!
Dinner$
Basic&Chili&*&
Chicken&Savoy*& with&steamed& broccoli&and& sauteed& zucchini&
Grass&Fed&Steak& with&Blasted& Cauliflower&^&
Italian&Spinach& Soup*&with&salad&
Baked&Salmon& with&Blackened/ Cajun&Spice&(check& ingredients)&with& wilted&spinach& (dash&of&fresh& ground&nutmeg)&
Swedish& Meatballs^&with& Broccoli&and& Mashed&NoU tatoes*!
Chicken&Cacciatore*& with&greens&with& Caesar&Dressing*!
*&Recipe&in&Maximized&Living&Nutri,on&Plans&Book&&&&&&&&&&^&Recipe&on&www.smartmeals.wordpress.com&
Shopping&List&(Week&3)& “Let food be thy medicine.” ~Hippocrates
Meats/Fish/Eggs/Dairy$ • • • • • • • • • • • • • • •
•
1&dozen&eggs& Organic&buWer& Organic&whole&milk&or& organic&plain&yogurt& Swiss&cheese& Smoked&salmon& 1&block&organic&cream& cheese& Organic&cheddar&cheese& 2&lbs&ground&bison& 2&cans&organic&chicken& (Costco&carries&lg.&cans)& 3&lbs&organic&chicken& breasts& 3&lbs&grass&fed&ground&beef& 1&block&parmesan&or& romano&cheese& 4&grass&fed&steaks& 1&lb&ground&turkey& 4&Wild&caught&salmon& steaks& Grapeseed&oil&vegenaise&
Produce$ • • • • • • • • • • • • • • • • • • • •
Onion& 2&organic&green&bell&peppers& 1&bunch&green&onions& 4&avocados& Fresh&dill& 2&heads&romaine&leWuce& Cilantro& Cucumber& 2&tomatoes& Celery& Granny&smith&apple& 1&lemon& 1&sm.&Head&green&cabbage& Bibb&leWuce& 3&heads&broccoli& Garlic& 3&heads&cauliflower& Parsley& Mushrooms& Spinach&
Staple/Pantry$Items$ • • • • • • • • • • • • • • • • • • • • • • •
2&cans&coconut&milk& Vanilla&Perfect&Protein& Chocolate&Perfect&Protein& Cocoa&Powder& Coconut&Oil& Coffee& Shredded&coconut& Sea&salt& Pepper& Gomasaio&(op,onal)& Black&beans& Salsa& Olive&oil& Balsamic&vinegar& Hot&pepper&sauce& Pecans& Kidney&beans& Oregano& Chili&powder& Cumin& 8&oz&crushed&tomatoes& 8&oz&canned&plum&tomatoes& 1&quart&organic&chicken&broth&
• • • • • •
White&wine&vinegar& Anchovies& Almond&meal& Nutmeg& Black&olives& Pickles&
NOTES:' • The&buffalo&chicken&wraps& can&also&be&made&in&a& CrockPot.&&& • This&week’s&menu&is&heavy& on&meals&that&make&great& lePovers.&&You&can&even& make&extra&and&freeze&it& for&later.&&&
Weekly&Nutri,on&Plan&(Week&4)& Mon$
Tue$
Wed$
Thur$
Fri$
Sat$
Sun$
Breakfast$
Fried&Eggs&in& BuWer&with&2& slices&turkey& bacon!
Berry& Smoothie*&
Scrambled&eggs& with&salsa&
2&teaspoons& almond&buWer,& handful&of&sliced& strawberries,& coconut&milk,&and& sprinkle&of&stevia&
1&grapefruit&
Chocolate& Smoothie&–&½&can& coconut&milk,&2& tsp&cocoa&powder,& 1&scoop&chocolate& Perfect&Protein&
Plain&organic&yogurt& with&berries&&& stevia&(op,onal)&
Lunch$
Salad&with&hard& boiled&egg&and& deli&turkey(roll&it& and&cut&it&into& rounds),&any& addi,onal& veggies,&drizzled& with&olive&oil&and& balsamic&vinegar&
Monterrery& Chcken&Salad&^&&
Fred’s&Sports& Super&Salad&^& (use&lePover& meatloaf&instead& of&burger&if& desired)&
Endless&Chicken& Salad*&over& greens&&
LePover&quiche& with&sliced& tomatoes&and& cucumbers!
Kale&Salad&with&½& cooked&organic& chicken&breast,& avocado,&black& olives,&hemp& seeds,&tomato,& olive&oil&and& balsamic&vinegar!
Steak&Salad&–&use& lePover&steak&plus& any&salad& ingredients&you&like!
Dinner$
Chicken& Asparagus& Marsala*& & Core&Plan:&& Quinoa&
Meatloaf*& (recipe&is&core& plan)&to&make&it& advanced&plan,& subs,tute&¼& cup&flax&meal& and&¼&cup& almond&flour& for&sprouted& grain&bread)& with&steamed& broccoli&and& mashed&noU tatoes*&
Teriyaki&Salmon*& with&wilted& spinach&sauteed& in&olive&oil&and& green&beans&
Crustless&Broccoli& Quiche&^&with&side& salad&
Asian&Turkey& LeWuce&Wraps*& with&Braised&Bok& Choy^&
Grass&Fed&Steak& with&sauteed& spinach&and& Blasted& Cauliflower^!
Chicken&Savoy*&with& asparagus&and& steamed&broccoli!
*&Recipe&in&Maximized&Living&Nutri,on&Plans&Book&&&&&&&&&&^&Recipe&on&www.smartmeals.wordpress.com&
Shopping&List&(Week&4)& Staple/Pantry$Items$
“To eat is a necessity, but to eat intelligently is an art.” La Rochefoucauld
Meats/Fish/Eggs/Dairy$ • • • • • • • •
• •
2&dozen&eggs& 1&package&turkey&bacon& ½&lb.&deli&turkey&(oven& roasted)& 2&lb.&grass&fed&ground&beef& Canned&organic&chicken& (CostsoU&Harvest&Creek)& 2&lbs.&organic&chicken& breasts& Kerrygold&Grass&Fed&BuWer& Grass&Fed&Steaks&(order& from&Vineyard&Farms&and& pick&up&at&West&Cobb& Chiroprac,c&on&Monday& mornings)& Organic&Plain&Yogurt& Grass&fed&cheddar&cheese&
Produce$ • • • • • • • • • • • • • • • • •
3&headsorganic&&romaine& leWuce& 2&bunches&asparagus& 1&bunch&kale& 1&container&mushrooms& 3&heads&organic&broccoli& 1&package&frozen&berries&& 2&heads&organic&spinach& 3&organic&tomatoes& 2&avocados& 2&onions& 1&head&garlic& 1&bunch&fresh&parsley& 2&heads&cauliflower& 1&cucumber& 1U2&containers&fresh&berries& 1&bunch&organic&celery& Grapefruit&
• • • • • • • • • • • • • • • • • • • • • • •
Extra&virgin&olive&oil& Balsamic&vinegar& Organic&quinoa&(core&plan)& Sea&or&Himalayan&Salt& Black&pepper& Marsala&wine&(or&other&red& wine)& 3&cans&full&fat&coconut&milk& (we&prefer&Na,ve&Forest& BPA&free&cans)& Salsa&(watch&out&for&sugar)& 1&can&black&olives& Flax&meal& Almond&flour& 1&can&organic&tomato&paste& Hot&pepper&sauce&(check& ingredients)& 1&jar&almond&buWer& Stevia&(we&like&Stevita& brand)& Hemp&seeds& Curry&powder& Dried&oregano& Cocoa&powder& Perfect&Protein& Max&Greens&& Vegenaise&or&Avocado& Mayo& Almonds/&Pecans&
NOTES:' • Buy&extra&to&have&on&hand& for&snacks& • Double&the&recipes&to&use& later&or&freeze& • Remember&that&your&bill& may&be&large&when&you&are& buying&the&“staple”&items& but&many&of&them&can&be& used&for&weeks& • Get&crea,ve…try&to&add& veggies&to&every&meal&
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