#1 - It is quite low in carbs and if you continue to eat like this for more than 1 week you WILL damage your metabolism

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1 Ironside Fitness REBOOT & CLEANSE plan We love to share this plan because it is an amazing way to boost your results and give your body a chance to release fat and THRIVE! It came together from years of trial and error, reading, science, and has been tweaked for OPTIMAL results! We have seen incredible fat loss and energy increase in one week and most people who do this and continue to eat healthy continue on the fat loss journey successfully! This plan is meant to be used for week ONLY. It is a great way to REBOOT the way you are eating and give your body and chance to clean itself out. It is also a useful plan for letting your body access your own fat stores for fuel so that these fat stores start to release and shrink. I have to say again, it is to be used for week ONLY for a few reasons: # - It is quite low in carbs and if you continue to eat like this for more than week you WILL damage your metabolism # It is quite SPECIFIC and some (including me) find it a bit boring and RESTRICTIVE. Most can do it mentally for week and it is a wonderful way to seriously clean up your act and get more focused on clean eating. If you try to do this plan or any other diet for extended periods you WILL FAIL. We are not meant to follow someone else s diet long term and 9% of diets result in an equal (or greater) binge and weight gain unless they are accompanied by a major mindset shift (this topic is a passion of Charmaine Ironside s and if you want to learn more be sure to check out her free Shed the Weight Plan at This plan is A REBOOT, a CLEANSE it is NOT a DIET to attempt to use long term. DO NOT TRY TO DO IT FOR MORE THAN WEEK. OK, I think the point has been made! Please also watch this video before starting the cleanse: Explaining Cleanse Plan.mp4?dl=0 What to expect? You can expect to release between -0 lbs in a week. Some of this is water weight because levels of inflammation go down when you eat 00% clean as the REBOOT plan entails. Some of the loss is FAT because this cleanse plan allows your body to get to your fat stores and use them for fuel. If you are going to follow this plan then please be 00% honest with yourself. Even or changes to the plan will drastically alter your results and we have seen this time and again with our clients (and staff). If you are vegetarian or vegan then I don't know if the plan will work as well for you but we have come up with some substitutions to try. There are so many cleanses out there so feel free to seek out a more appropriate one for your specific needs. DISCLAIMER At Ironside Fitness we are not doctors nor have we met with you one on one. It is always recommended you talk to your doctor before changing your eating habits. FAQS Q: What do I put in my 7. protein shake?

2 A: There are two scenarios where you will have a protein shake. One is as a meal replacement, which is shown on this cleanse plan. In these instances the 7. should be mixed with water, a greens mix if you have one and wish to use it, and one tablespoon of essential fatty acids if you have them organic flaxseed oil is a great one that is usually available at Safeway for about $ for a several-month supply (in the organic area of the cheese aisle). In the second scenario you will be having your protein shake immediately after your workout in this instance it is beneficial to add in ½ cup of Orange Juice or Apple Juice so you can get the protein to replenish your muscles faster. Q: Are there supplements that would be helpful to be taking? A: In our opinion, yes. Even having a very healthy and full diet will lead to some gaps in certain nutritional elements, and that s where supplements can help. We recommend 7. Recovery to help as an antioxidant and energy booster and to help those with joint pains, muscle pains, and to speed up recovery post-workout. We recommend 7. Booster for clients that have trouble sleeping, or want to minimize damage from a big heavy meal or night with a few too many alcoholic beverages etc. We recommend 7. Greens as a great greens mix to anyone not currently having at least 8 full servings of leafy greens per day. More info on all these products can be found here: We also do recommend taking an EFA (Essentially Fatty Acid) supplement rich in omega s natural food stores like Community Natural Foods have several brands that are great and you can ask for recommendations there. I personally also always recommend taking a vitamin B complex and liquid/oil based form Vitamin D. Q: I m vegan/gluten-free/dairy-free/etc, how do I use this plan? A: Please see the Substitutions list that is included as a separate attachment. If you have any specific and restrictive eating habits please use the substitutions list to find a way to follow the plan as best you can! Ok, now all that aside and onto the plan! Please see the Cleanse Plan Days -7 below, and also be sure to read the How to Come off the Cleanse page at the end of this document!

3 If you are doing this plan be honest with yourself and commit to it for the week wholeheartedly for best results. Even or small deviations during the cleanse can really alter your results. Meal prep is key! Day whole egg with 4- egg whites scrambled, topped with oz lean ground beef or turkey, and a whole egg with - egg whites scrambled, topped with oz lean ground beef or turkey and 7. Protein shake (with Greens as well if you have them) 6-8oz of chicken in Caesar salad (or lettuce and cucumber salad), with tbsp of extra virgin olive oil & vinegar for dressing / cup cottage cheese (full fat version low fat version = higher carbs which isn't what we are going for) -4oz chicken in Caesar salad (or lettuce and cucumber salad), with tbsp of extra virgin olive oil & vinegar for dressing 4 7. Protein shake 7. Protein shake (with greens if you have) 6-8oz fish, cup of broccoli, and a lettuce & cucumber salad with tbsp EVOO and vinegar for dressing 4-6oz fish, cup of broccoli, and a lettuce & cucumber salad with tbsp EVOO and vinegar for dressing 6 whole egg with 4- egg whites, sprinkle of cheese If you can't eat 6 meals per and prefer -4, then: Women - eliminate meal and/or 6 For a boost consider adding the lettuce and cucumber salad with EVOO And vinegar dressing as a snack an additional x/day whole egg with - egg whites scrambled,

4 Day whole egg with 4- egg whites with whole egg with - egg whites with spinach spinach and a (omelet) and a (omelet) 7. Protein shake (with Greens as well if you have them) oz of turkey with cheese and vege 6-8oz of chicken in Caesar salad (or lettuce and cucumber salad), with tbsp of extra virgin olive oil & vinegar for dressing -4oz chicken in Caesar salad (or lettuce and cucumber salad), with tbsp of extra virgin olive oil & vinegar for dressing 4 7. Protein shake 7. Protein shake (with greens if you have) 6 6-8oz steak, cup of broccoli, and a lettuce & cucumber salad with tbsp EVOO and vinegar for dressing whole egg with 4- egg whites, sprinkle of cheese If you can't eat 6 meals per and prefer -4, then: Women - eliminate meal and/or 6 For a boost consider adding the lettuce and cucumber salad with EVOO and vinegar dressing as a snack an additional x/day 4-6oz steak cup of broccoli, and a lettuce & cucumber salad with tbsp EVOO and vinegar for dressing whole egg with - egg whites scrambled,

5 Day whole egg with 4- egg whites with oz whole egg with - egg whites with oz lean ground beef, lean ground beef, 7. Protein shake (with Greens as well if you 7. Protein shake (with Greens as well if you have them) have them) 6oz of lean ground beef with veges and taco -4oz of lean ground beef with veges and seasoning (tacos without the shell) taco seasoning (tacos without the shell) 4 7. Protein shake 7. Protein shake (with greens if you have) 6-8oz grilled chicken with spices to your 4-6oz grilled chicken with spices to your own own flavoring, cup of broccoli, and a flavoring, cup of broccoli, and a lettuce & lettuce & cucumber salad with tbsp EVOO cucumber salad with tbsp EVOO and vinegar and vinegar for dressing for dressing 6 cup cottage cheese (full fat) / cup cottage cheese (full fat) If you can't eat 6 meals per and prefer -4, then: Women - eliminate meal and/or 6

6 Day 4 whole egg with 4- egg whites with cup of spinach (scrambled), plus oz lean ground beef and whole egg with - egg whites with cup of spinach (scrambled), plus oz lean ground beef and 7. Protein shake (with Greens as well if you have them) / cup cottage cheese 6-8oz of chicken in Caesar salad (or lettuce and cucumber salad), with tbsp of extra virgin olive oil & vinegar for dressing -4oz chicken in Caesar salad (or lettuce and cucumber salad), with tbsp of extra virgin olive oil & vinegar for dressing 4 7. Protein shake 7. Protein shake (with greens if you have) 6 6-8oz fish, cup of broccoli, and a lettuce & cucumber salad with tbsp EVOO and vinegar for dressing whole egg with 4- egg whites, sprinkle of cheese If you can't eat 6 meals per and prefer -4, then: Women - eliminate meal and/or 6 For a boost consider adding the lettuce and cucumber salad with EVOO and vinegar dressing as a snack an additional x/day 4-6oz fish, cup of broccoli, and a lettuce & cucumber salad with tbsp EVOO and vinegar for dressing whole egg with - egg whites scrambled,

7 Day whole egg with 4- egg whites with oz whole egg with -4 egg whites with oz lean lean ground beef and ground beef and 7. Protein shake (with Greens as well if you have them) / cup cottage cheese 6-8oz of chicken in Caesar salad (or lettuce and cucumber salad), with tbsp of extra virgin olive oil & vinegar for dressing -4oz chicken in Caesar salad (or lettuce and cucumber salad), with tbsp of extra virgin olive oil & vinegar for dressing 4 7. Protein shake 7. Protein shake (with greens if you have) 6 6-8oz fish, cup of broccoli, and a lettuce & cucumber salad with tbsp EVOO and vinegar for dressing whole egg with 4- egg whites, sprinkle of cheese If you can't eat 6 meals per and prefer -4, then: Women - eliminate meal and/or 6 For a boost consider adding the lettuce and cucumber salad with EVOO and vinegar dressing as a snack an additional x/day 4-6oz fish, cup of broccoli, and a lettuce & cucumber salad with tbsp EVOO and vinegar for dressing whole egg with - egg whites scrambled,

8 Day 6 whole egg with 4- egg whites with oz whole egg with -4 egg whites with oz lean lean ground beef and ground beef and 7. Protein shake (with Greens as well if you have them) / cup cottage cheese 6-8oz of chicken in Caesar salad (or lettuce and cucumber salad), with tbsp of extra virgin olive oil & vinegar for dressing -4oz chicken in Caesar salad (or lettuce and cucumber salad), with tbsp of extra virgin olive oil & vinegar for dressing 4 7. Protein shake 7. Protein shake (with greens if you have) 6 6-8oz fish, cup of broccoli, and a lettuce & cucumber salad with tbsp EVOO and vinegar for dressing whole egg with 4- egg whites, sprinkle of cheese If you can't eat 6 meals per and prefer -4, then: Women - eliminate meal and/or 6 For a boost consider adding the lettuce and cucumber salad with EVOO and vinegar dressing as a snack an additional x/day 4-6oz fish, cup of broccoli, and a lettuce & cucumber salad with tbsp EVOO and vinegar for dressing whole egg with - egg whites scrambled,

9 Day 7 - CONGRATS! whole egg with 4- egg whites with oz lean whole egg with -4 egg whites with oz lean ground beef and ground beef and cup cottage cheese, with lettuce and cucumber salad with tbsp EVOO and vinegar / cup cottage cheese, with lettuce and cucumber salad with tbsp EVOO and vinegar oz lean ground beef burger and cup of oz lean ground beef burger and cup of veges veges 4 4-6oz fish, cup broccoli or green beans -4oz fish, cup broccoli or green beans CHEAT MEAL! Have your fave food and desserts. Eat to indulge don't binge and don't stuff yourself overfull! CHEAT MEAL! Have your fave food and desserts. Eat to indulge don't binge and don't stuff yourself overfull! Do NOT skip the cheat meal. Your metabolism NEEDS it, otherwise continued fat release is going to be a whole lot harder. Make sure to workout on this day, even a 0 minute at home workout! Note: your energy is not going to be great on this day but your results should be. Be strong and positive to make it through!! NOW PLEASE READ THE FOLLOWING PAGES ON HOW TO GET OFF THIS PLAN AND CONTINUE SHEDDING WEIGHT! J

10 Great work on completing that 7-day plan! If you were able to follow it fully have no doubt you re feeling more energized and a bit lighter! Now here are my tips for the rest of your life with regards to nutrition! At Ironside Fitness we don t believe in dieting or meal plans in the long term we ve seen pretty much every single quick fix backfire! We believe in listening to our bodies, eating clean and eating foods that make us feel great and not unwell, and creating sustainable eating habits that are REAL LIFE! Not just a plan to try and follow for ever and ever. The meal plans that we do provide, as well as this 7-day cleanse, are meant for short-term boost and plateau busts, as well as to teach you some ideas of how you COULD be eating to get the body you want faster. None of the information we provide is meant to be followed long term - it just isn t sustainable or fun. Eating is meant to be joyful not restrictive and boring! To learn more about trusting your body and creating a healthier relationship with food please check out my Emotional eating courses at So here are my recommendations to you: During the cleanse you worked hard to avoid and eliminate most carbs starchy carbs. Unfortunately starchy carbs are the biggest nutritional cause of quick weight gain and stubborn fat so make sure to slowly introduce starchy carbs back into your regular eating plan and keep them healthy and reasonably portioned. Here are my carb-tips: - Limit carbs that you DO eat to: sweet potato/yams, potatoes, gluten free oats/oatmeal, squash, brown rice, quinoa, rice flour or black bean pasta, legumes (beans, lentils), and all vegetables. - Acceptable bread products would be Ezekiel bread, sprouted grain bread but avoiding all breads including these will definitely get you the body of your dreams faster. - reduce or eliminate non-starchy carbs from your afternoon and evening meals. - Avoid sugary drinks. Water is your best friend J Post-cleanse you can also reintroduce fruit but again for best results you want to time your fruit for the morning, early afternoon, or post workout. One to two servings per fruit per day max, and choose low sugar fruits like berries. Allow yourself joyful and perhaps indulgent meals here and there and forget about feeling bad about them! This guilt and stressful emotions you can put on yourself for indulging here and there will cause WAY MORE damage to your waistline then the food itself. So if you re going to have that big calorie dense meal be OK with that and know that tomorrow you can get back on track!

11 Here s a sample of how you could eat healthily the rest of your life! Days through 6 could generally be structured as follows: What it includes Ideas Meal : protein, veges, carbs (or fruit) Omelet with meat, spinach Bacon, eggs, toast Protein pancake, berries/fruit salad Meal : Protein Protein shake with greens Chicken and spinach salad Meal : Protein, veges, fruit Taco salad with no chips, an apple Lettuce wraps with salmon, an orange Meal 4: Fats, protein Greek yogurt (full fat, unflavored) Cottage cheese Meal : Protein and veges (lots of veges) Steak and green salad Salmon Caesar salad * Meals and 4 can be swapped ** If can only have 4 meals per day, eliminate or 4 On Day 7 you should let yourself indulge - have - meals of whatever your heart wants just make sure you do this mindfully paying attention to what your body wants and avoiding out of control emotional binges.