Beach body

WELLNESS & HORMONE CENTERS‘

Beach Body

4 week BODYTRANSFORMATION

PROGRAM Proven Transformation Training & Nutrition Plan To Get The Beach Body You Always Wanted!

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Copyright Š 2015 WELLNESS & HORMONE CENTERS OF AMERICA A l l Ri g ht s Re s e r ve d .

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

You Can DO IT!

BEACH BODY 4 WEEK BODY TRANSFORMATION PROGRAM

Contents REACH YOUR GOAL WEIGHT

5

STEPS TO PREPARE FOR SUCCESS

6

TOP FOUR REASONS FOR WEIGHT GAIN

7

POSITIVE MINDSET CHECKLIST

8

NUTRITION PLAN

9

FOOD JOURNAL

12

SHOPPING LIST

13

HEALTHY SMOOTHIE RECIPES

14

YOUR 4 WEEK EXERCISE CALENDAR

16

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BEACH BODY 4 WEEK BODY TRANSFORMATION PROGRAM

reach your goal weight Weight loss requires dedication and commitment because there are no magic tricks that can make the pounds disappear. In order to lose weight a combination of a good weight loss program, healthy diet plan, regular exercise, and a positive attitude will likely be a winning formula.

For your weight loss efforts to be successful, you must also surround yourself with people who can help and encourage you along the way.

“

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

Signing up to a medical weight loss program will give you an advantage over trying to diy your weight loss efforts. First and foremost medical weight loss programs look at existing health conditions and current medications, and are able to test for hormonal and metabolic conditions which may be preventing you from losing weight.

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BEACH BODY 4 WEEK BODY TRANSFORMATION PROGRAM

Steps To Prepare For Success 1

LEARN TO OBSERVE YOUR BMI – It is important that you learn to observe your body mass index, more commonly referred to as BMI. This is better than just knowing your body weight because BMI will let you know the appropriate weight for your particular height. The Center for Disease Control and Prevention’s website has a chart that you can visit and calculate your BMI.

2

MAKE EXERCISE A REGULAR GOAL – Chose an exercise program that you can stick to for the long term. If you like being outdoors, then you can jog in the morning or take a hike on weekends. If you like to dance, then sign up for a dance class or a Zumba class. If you prefer something else, then do yoga or Pilates.

3

MAKE THIS A PRIORITY IN YOUR LIFE – Simple changes to your daily routine can play a major role in weight loss. Instead of taking the elevator at work, take the stairs. A five-minute walk to the supermarket is healthier than driving there. If you have to drive somewhere, park your car a few miles away from your destination and walk the rest of the journey.

4

NO EXCUSES, MAKE THE CHANGES – The main reason many people are unsuccessful in their weight loss effort is because they don’t commit to the cause. They might spend a month or two on a restrictive diet, and once the weight is off they resort to old habits.

This is not a good long term plan. In order for you to lose weight and keep it off, you must make changes to your lifestyle.

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BEACH BODY 4 WEEK BODY TRANSFORMATION PROGRAM

top reasons for weight gain 1

HORMONAL IMBALANCE – Hormones play a crucial role in directing our bodies‘ response to different stimuli. How we respond to different stimuli such as stress, sleep, food, and exercise can be determined by our hormone levels. Our hormones play a major role in the function of our metabolism, whether food gets stored as fat or gets burned as energy, our food cravings, and whether you feel hungry or satisfied after a meal.

2

PRESCRIPTION MEDICATIONS– Prescription medications can be a major culprit in contributing to weight gain, and can prevent successful weight loss. In a cruel twist, the medications which are often prescribed to treat obesity-related conditions such as high blood pressure, depression and diabetes, can lead to weight gain, making it seemingly impossible to lose weight.

3

FOOD ALLERGIES – There is a close correlation between food allergies, weight problems and inflammation in your body. When you eat foods which you are allergic to it can create a reaction which makes your adrenal glands secrete hormones which destabilize the blood sugar and insulin levels in your body.

4

OUR RELATIONSHIP WITH FOOD - Our abusive relationship with food is one of the most difficult things to correct. Unlike alcohol or drug addiction where you can take away the offending agent, food addiction is a completely different thing. You can’t just take food away. We need food to survive. However, we should eat to live and not live to eat.

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BEACH BODY 4 WEEK BODY TRANSFORMATION PROGRAM

Positive Mindset Checklist I HAVE ALL I NEED WITHIN ME TO CHANGE - Take before and after pictures of yourself. When you feel like eating something fattening, look at your picture when you were overweight. Now do you really want to go back to this time in your life when you were sad and miserable and you just didn’t feel good about yourself?

I BELIEVE I CAN AND WILL REACH MY WEIGHT & HEALTH GOALS - Keep a weight loss journal. Writing down the number of pounds you have lost over time, your daily food intake and exercise regimen will keep you focused and on track. As you see your progress and your weight get lower and lower, you will remain motivated to lose more weight until you reach your goal.

I UNDERSTAND THAT THIS WILL BE A JOURNEY OF CHANGE Break down your overall weight loss goal into small, achievable goals.

Reward yourself after you have achieved these milestones. For every 10 pounds you lose, pamper yourself, have your hair or nails done, treat yourself to a massage or buy yourself a new outfit. Reward yourself but make sure it is not food related.

I CAN DO IT! - We have all the information we need to lose weight at our fingertips. But what most people lack is the motivation in order to be successful. Motivation is a big component in weight loss success.

Keeping these motivational strategies in mind will help keep you on the right path to achieving your weight loss goals.

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BEACH BODY 4 WEEK BODY TRANSFORMATION PROGRAM

Nutrition plan It is important for you to have a weekly meal plan so that you stay on track with your diet. Plan what you are going to have for breakfast, lunch, and dinner each day as well as the snacks that you plan to consume between meals.

As you plan your meals, make sure that they are balanced with the required amounts of fruits, vegetables, nuts, grains and other daily options. Your diet should have a variety of different types of healthy foods to provide you with the required nutrients your body needs throughout the day.

If you feel hungry between meals, have a fruit snack such as an apple or some natural almonds Dinner should be light; eat something with protein, but make the portions small like a baked chicken breast with steamed veggies and a glass of water.

TIPS FOR SUCCESS: 1. Replace sodas and other juices with water 2. Limit your alcohol intake 3. Eat fruits instead of sweet treats 4. Opt for skim milk instead of whole milk 5. Stop using sugar in your coffee or tea 6. Do not eat after 7pm

EAT TO LIVE, NOT LIVE TO EAT FOR FURTHER DETAILS OF OUR MEDICAL WEIGHT LOSS PROGRAMS VISIT: www.WellnessHCA.com.

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BEACH BODY 4 WEEK BODY TRANSFORMATION PROGRAM

5 Meals a Day If you are truly dedicated to losing weight, you have to take everything aspect into consideration, like exercise, water consumption and diet. A meal plan is a great way to stick to your diet especially if you are someone who is always busy.

One of the main problems dieters have is that they tend to grab quick snacks on the go that are not healthy choices. You can avoid this problem by creating a meal plan.

Here is a tip that has proved helpful for many people trying to lose weight: get a pen and paper and make a list of all the foods you like to eat, and then separate the healthy options from the unhealthy ones. If you have a long list of healthy foods on your list, then you are one step closer to the body you desire. If you have a wide variety of unhealthy options, there are likely healthier alternatives.

TRY SUBSTITUTING: • Ice cream for soy ice cream or you can substitute ice cream for some delicious fat free yogurt. • You can make your own milkshakes at home instead of indulging in high-calorie fast food versions. Use skim milk or almond milk instead of whole milk, fresh fruits, and little or no sugar. This will taste just as delicious

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BEACH BODY 4 WEEK BODY TRANSFORMATION PROGRAM

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

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BEACH BODY 4 WEEK BODY TRANSFORMATION PROGRAM

Food Journal BREAKFAST

TIME 7 AM

Fruit Egg Whites Veggies Green Tea

1 4 Unlimited 1 cup

SNACK #1

TIME 10 AM

Fat Free Greek Yogurt Fresh Fruit

1 Unlimited

LUNCH

TIME 1 PM

Chicken Breast Steamed Veggies Brown Rice Dressing

4 oz.

Unlimited 1 cup 1/4 cup

SNACK #2

TIME 3:30 PM

Fat Free Greek Yogurt Fresh Fruit

1 Unlimited

DINNER

TIME 7 PM

Grilled Fish Fresh Veggies Dressing

4 oz.

Unlimited 1/4 cup

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BEACH BODY 4 WEEK BODY TRANSFORMATION PROGRAM

WELLNESSHCA‘S

Shopping List Dairy/Eggs

Proteins • Boneless Skinless Chicken Breast

• Greek Yogurt

• Lean Ground Chicken or Turkey Breast

• Unsweetened Almond, Coconut, Rice Milk

• Lean Beef and Veal

• Cottage Cheese

• Eggs

• Turkey Breast

• Organic Feta Cheese

• Pork Chops

• Organic Parmesan Cheese & Gorgonzola

• Filet Mignon • Ground 90% or 95% Lean Beef (grass fed preferred)

Seafood (Fresh-Not Farm Raised)

• Sirloin Steak

• Salmon

• Bison

• Tilapia

Vegetarian Sources of Protein • Tofu

• Tuna

• Soy – NON GMO • Vegan Protein Powders • Legumes

• Sole • Cod

• Tempeh

• Nuts & Seeds

• Flounder

• Mahi Mahi • Scallops • Shrimp • Crab Meat

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BIKINI-READY 4 WEEKS BODY TRANSFORMATION PROGRAM

Smoothie Recipes Berry Morning Booster Ingredients: • 2 scoops strawberry flavored protein powder • ¼ cup frozen blueberries • ¼ cup frozen raspberries • ¼ cup fresh strawberries • ½ cup unsweetened almond milk • ½ tbsp. almond butter • 1-2 ice cubes Instructions: Place all ingredients in a blender and pulse blend until desired consistency is reached.

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BIKINI-READY 4 WEEKS BODY TRANSFORMATION PROGRAM

Smoothie Recipes Toxin Flushing Apple-Carrot-Ginger Smoothie Ingredients: • 2 cups ice • 2 medium carrots • 1 medium sized apple • ¼ cup fresh strawberries • 1/2 tsp fresh ginger (grated) • Add filtered water to reach desired consistency Instructions: Place all ingredients in a blender and pulse blend until desired consistency is reached.

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BIKINI-READY 4 WEEKS BODY TRANSFORMATION PROGRAM

Your 4 Week Exercise Calendar WEEK ONE Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Exercise 1 Exercise 2

20 Min HIIT Cardio

Exercise 3 Exercise 4

40 Min Cardio

Exercise 3 Exercise 4

20 Min HIIT Cardio

Rest

WEEK TWO Day 8

Day 9

Day 10

Day 11

Day 12

Day 13

Day 14

Exercise 1 Exercise 2

20 Min HIIT Cardio

Exercise 3 Exercise 4

40 Min Cardio

Exercise 3 Exercise 4

20 Min HIIT Cardio

Rest

WEEK THREE Day 15

Day 16

Day 17

Day 18

Day 19

Day 20

Day 21

Exercise 1 Exercise 2

20 Min HIIT Cardio

Exercise 3 Exercise 4

40 Min Cardio

Exercise 3 Exercise 4

20 Min HIIT Cardio

Rest

Day 28

WEEK FOUR Day 22 Exercise 1 Exercise 2

Day 23

Day 24

Day 25

Day 26

Day 27

20 Min HIIT Cardio

Exercise 3 Exercise 4

40 Min Cardio

Exercise 3 Exercise 4

20 Min HIIT Cardio

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Rest

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BEACH BODY 4 WEEK BODY TRANSFORMATION PROGRAM

DAY 1 & DAY 8 EXERCISES Week 1 & 2

Reps

Sets

Rest (sec)

Weight

Weight

Weight

Set

Set

Set

1

2

3

Chest Chest 1

15

3

30

x

Chest 2

15

3

30

x

Chest 3

15

3

30

x

Chest 4

15

3

30

x

Triceps Triceps 1

15

3

30

x

Triceps 2

15

3

30

x

Triceps 3

15

3

30

x

Triceps 4

15

3

30

x

Abs Abs 1

15

3

30

x

Abs 2

15

3

30

x

Abs 3

15

3

30

x

Abs 4

15

3

30

x

20 Min HIIT CARDIO

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Slow down.

Calm down.

Don’t worry.

Don’t hurry.

Trust

the process.

WELLNESSHCA‘S

Beach-body

4 weeks BODY TRANSFORMATION

PROGRAM