MAMA 22/24 A FIT MAMA IS A RECLAIM YOUR BODY DETAILED EXERCISE 1 FULL WEEK DAY BY DAY WORK OUT PLAN COMPLETE DAILY MEAL PLAN HEALTHY RECIPES

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1 21 PAGES A FIT MAMA IS A MAMA DETAILED EXERCISE 22/24 HEALTHY RECIPES RECLAIM YOUR BODY 1 FULL WEEK DAY BY DAY WORK OUT PLAN COMPLETE DAILY MEAL PLAN +PLUS GROCERY LIST MICHAELA NORTH ATHLETE TRAINER NUTRITION COACH MOTHER

2 MICHAELA NORTH ATHLETE TRAINER NUTRITION COACH MOTHER A FIT MAMA IS A MAMA Power your body with healthy, delicious foods and see results faster. This guide we have included everything that you need to jump start reclaiming your body. Packed with recipes, tips, grocery lists and an easy to follow workout routine, this guide shows you how Michaela began to reclaim her body and self confidence after having twins. PROVIDED BY GNARLY FULL-ON NUTRITION

3 1 banana 1/2 coconut/almond cup milk 10 almonds Gnarly Athlete and Mother MICHAELA NORTH ATHLETE TRAINER NUTRITION COACH MOTHER As a Division 1 track and field athlete for Weber State University, Michaela North worked hard to leave her mark. She received All-Conference honors four times in multiple events and managed to rank top three in Weber State history in the hurdles, long jump and heptathlon. Some might say that competition is in her blood, so it s no surprise that when she left college it was on to the next big thing. Michaela fell in love with Cross-fit, got her L-1 certification, and stunned people at the 2012 Cross-fit open when after only seven months of training when she did 96 reps of a 120 lb Snatch. Outside of the box, Michaela was also doing big things. In 2013 Michaela gave birth to twins, a boy and a girl. Six weeks postpartum, Michaela was ready to begin the process of getting her pre-baby body back. She planned out her training and eating programs, but then had another set back when she went in for hernia surgery. Though this was a bump in the road, Michaela didn t let it stop her from getting back to work. Giving birth to twins was a reminder for Michaela that her body is capable of incredible things, and while family comes first, her health is also a top priority. She also knew that taking care of herself would benefit her whole family. This idea is one that Michaela wants to share with other mothers. Using her knowledge as a trainer and her passion for nutrition, and bearing her stretch marks as medals of honor, she s teaming up with Gnarly Nutrition to help mamas everywhere get fit! GNARLY FAMILY Michaela is a mother, she s an athlete, and she is a great example of what it means to be Gnarly. Her kids aren t her excuse, they are her reason. 15 % OFF code:hungryfitness 1

4 MICHAELA NORTH ATHLETE TRAINER NUTRITION COACH MOTHER A FIT MAMA IS A MAMA FIRST THING FIRST Time to Eat Be careful not to overdo it when it comes to how much you eat before exercise. The general guideline: Large meals - Eat these at least three to four hours before exercising. Small meals - Eat these two to three hours before exercising. Small snacks - Eat these an hour before exercising. Eating too much before you exercise can leave you feeling sluggish. Eating too little might not give you the energy to keep you feeling strong throughout your workout. Time to Drink Don't forget to drink fluids. You need adequate fluids before, during and after exercise to help prevent dehydration. Time to Breath Many people have a tendency to hold their breath during strenuous activity like weight lifting. Known as the valsalva maneuver, this can limit oxygen delivery to the brain and cause dizziness, fainting, a spike in blood pressure and other complications. During strength training, the most important thing to remember about breathing is to just do it! Never hold your breath; be aware of how you are breathing at all times, whether through the nose or mouth. Now Let s Get Gnarly 2

5 MEAL PLAN WEEK 1 MAMA MONDAY BREAKFAST Oatmeal Shake Chicken Orange and Walnut Salad with Creamy Dressing LUNCH DINNER SNACK (optional) Sweet Moroccan Chicken 1-2 Hard Boiled Egg(s) Paleo Sweet Potato TUESDAY Banana Almond Cream Shake Leftover Moroccan Chicken and Rice. Beef and Broccoli Stir Fry Guacamole Deviled Eggs WEDNESDAY Strawberry Energizer Ingredients Left over Beef and Broccoli Stir Fried Sprouts Cabbage and Sausage 1-2 Hard Boiled Egg(s) Paleo Sweet Potato THURSDAY Green Machine Smoothie Paleo Favorite Oven Baked Chicken Fajitas Homemade Guacamole Greek Berry Almond Yogurt FRIDAY Chocolate Lovers Shake Leftover Fajitas and Guacamole Cheat Meal 1-2 Hard Boiled Egg(s) Paleo Sweet Potato Pie SATURDAY Super Peach Shake Berry Avocado Chicken Salad Crispy Pork Tenderloin Carrot and Sunflower Seed Salad Greek Berry Almond Yogurt SUNDAY Pineapple Coconut Smoothie Leftover Fajitas and Guacamole Grilled Meat of Choice Guacamole Deviled Eggs 3

6 MON TUES WED THUR FRI WARM UP ARM CIRCLES 3x15 WALL HANDSTAND 3 Sets max hold Rest 1 min between sets WARM UP 10 MINUTE Should include a few reps - 30 seconds of the following movements: push-ups, air squats, lunges, squat jumps, arm circles, jumping jacks, toe touches, mtn climbers CARDIO INTERVALS Select a cardio that you enjoy run, bike, elliptical, row, brisk walk, any mode of constant movement. During fast pace try to find the fastest pace possible for the time allotted. The pace should increase for each round. WARM UP 10 MINUTE Should include a few reps - 30 seconds of the following movements: push-ups, air squats, lunges, squat jumps, arm circles, jumping jacks, toe touches, mtn climbers) WARM UP 10 MINUTE Should include a few reps - 30 seconds of the following movements: push-ups, air squats, lunges, squat jumps, arm circles, jumping jacks, toe touches, mtn climbers) SQUAT JUMPS 3 Sets 12 reps Rest 1 min between sets ROUND Do a total of 6 Rounds. Perform each exercise for 30 sec do as many reps as possible. Rest 1 minute between each round. BODY WEIGHT SQUATS then> DB TOUCH & PRESS then> PLANK HANDS & TOES Rest 1 min start round again> ROUND Using dumbbells or hand held weighted objects: Acquire as many reps of each of the following movement as possible doing a total of 3 rounds. Rest 2 minute between each round. BICEP CURLS 1 min rest 45 seconds before next exercise then> BENT OVER KICKBACKS 1 min(squeeze triceps) rest 45 seconds before next exercise then> CRUNCHES 1 min rest 45 seconds before next exercise then> ALTERNATING SHOULDER PRESS 2 mins rest 45 seconds before next exercise then> WALKING LUNGES 2 mins rest 2 min start round again> 10 min fast paced 2 min slow recovery 8 min fast paced 1:30 slow recovery 6 min fast paced 1 min slow recovery 4 min fast paced :30 slow recovery 2 min fast paced work ROUND A total of 4 rounds with a 30 sec rest between each round keep pace steady. BURPEE STEP UPS 1 min After each burpee step up on to bench or 2nd step with each foot) then> JUMP ROPE 1 min rest 30 sec start round again> 24 SPLIT LEG SQUATS Lunge down and up no stepping-12 each leg. 20 V-UPS Rest 3 min PUSH UP LADDER 1 push up-rest 15 sec, 2 push up-rest 15 sec, 3 push up-rest 15 sec...continue until failure, rest 2 minutes and repeat, if you can do 20+ push-ups in a row then go up by 2's instead of 1. ROUND 4 rounds, lower the reps by 5 each round so it's 20 of each, 15,10,5. No rest between rounds, goal is to keep a steady pace all the way through. If you have to break make it short as possible. GOBLET SQUAT 20 reps holding as heavy object as possible then> INVERTED ROWS 20 reps Use table or something you can grab and lay under and pull your body up. then> OVERHEAD WALKING LUNGES 20 reps With both hands hold lbs straight over head then lunge - 20 steps per leg. then> SIT UPS 20 reps then> MOUNTAIN CLIMBERS 20 reps each leg No rest start round again> 4 EXERCISE PLAN WEEK 1 SAT SUN ACTIVE RECOVERY min steady state cardio of choice. (hike, run, cycle, row, swim, etc REST

7 SHAKE RECIPES OATMEAL SHAKE 2 scoops Gnarly Whey Vanilla protein 1 1/2 cups skim milk 1/2 cup dry oatmeal 1/2 cup raisins 12 slivered almonds 1 tbsp peanut butter STRAWBERRY ENERGIZER 1 1/2 cups water 10 strawberries (fresh or frozen) 1 tbsp flaxseed oil 1/2 tsp vanilla extract 2 scoops Vanilla Gnarly Whey Protein Trulicious Natural Sweetener to taste 1 handful ice (optional) *Blend and enjoy! GREEN MACHINE SMOOTHIE 2 scoops Vanilla Gnarly Whey Protein 1 apple 1 pear 1/2 tsp freshly grated ginger 2 Tbs flax seeds 6 large kale leaves (take out woody stems), or 2 handfuls of spinach juice of 1 small lemon 1 cup water 1 cup ice Quarter apple and pear, remove stems and seeds and put in blender. Add remaining ingredients to blender and puree. Add more water if needed. Add fresh fruit, cucumbers, slivered almonds, coconut, fresh herbs or different dark leafy greens for tasty variations on this recipe. 5

8 MONDAY RECIPES CHOCOLATE LOVERS SHAKE 1 1/2 cups water 1 tsp pure cocoa powder 2 tb peanut butter 2 tbsp coconut cream (or canned coconut milk 2 scoops Chocolate Gnarly whey protein 2 tsp flaxseed oil Trulicious Natural Sweetener to taste Ice *Blend ingredients and enjoy! BANANA ALMOND CREAM SHAKE 1 banana 1/2 coconut/almond cup milk 10 almonds 1 scoop Choc. or Van. Gnarly Slim Protein 1 handful ice SUPER PEACH SHAKE 1 cup water 1 tbsp flaxseed oil 1/2 ripe peach (peeled) 6 frozen strawberries 1 scoop Vanilla Gnarly Protein Trulicious Natural Sweetener to taste Servings: 3-4 / Prep Time: 45 min 6

9 MONDAY RECIPES CARROT AND SUNFLOWER SEED SALAD 1 cup raw sunflower seeds 1 teaspoon plus pinch of salt 8 medium carrots, grated ½ cup of scallions, chopped ½ cup fresh squeezed lemon juice ½ teaspoon ground black pepper 1 tablespoon honey 2 tablespoons olive oil Preheat the oven to 350 degrees F. Season the seeds with pinch of salt and spread evenly on a baking tray. Bake seeds for approximately 15 minutes until they are lightly toasted, turning every 5 minutes and set aside to cool. Make the dressing: whisk together lemon juice, teaspoon of salt, pepper, honey and olive oil in a small bowl. Place carrots and scallions in a large mixing bowl, pour on dressing and mix well. Add cooled seeds and and lightly mix again. CHICKEN BACON AVOCADO SALAD 2 cups spinach or favorite salad greens, chopped ½ avocado 4 oz chicken (rotisserie is easiest) 2-3 pieces bacon, cooked and crumbled (reserve the warm bacon fat) 1 ounce goat cheese or feta salt and pepper to taste Add the greens, avocado, bacon, and cheese to a bowl or layer onto a plate. Drizzle with warm bacon fat (this is the dressing!). Add salt and pepper to taste. BERRY AVOCADO CHICKEN SALAD 4 cups of greens ( I used one of the organic blends of kale, spinach and other field greens) 1 avocado cut into chunks 1/2 cup of berries (I used sliced strawberries and blueberries) 8 ounces of grilled chicken cut into strips 2 tbsp of apple cider vinegar Combine ingredients and divide onto two plates and enjoy! 7

10 MONDAY RECIPES STIR FRIED SPROUTS CABBAGE AND SAUSAGE 1 pound of trimmed and halved small brussels sprouts 2 cup thinly shredded red cabbage 12 ounces (4 links) Aidells Smoked Chicken & Apple Sausage, sliced into 1/4-inch slices 2-3 tablespoons butter, divided Salt and pepper, to taste Place brussels sprouts in a covered glass Pyrex-type casserole dish with just the water and dampness left clinging to them after rinsing (about 1 teaspoon). Cover and microwave on high for 3 minutes until slightly softened and still bright green. While sprouts are cooking, heat 1 tablespoon butter in a large non-stick skillet over medium heat. Add sliced sausage and cook for 2-3 minutes per side until lightly browned. Transfer browned sausage to a bowl and set aside. Add additional tablespoon of butter to the skillet over medium-high heat and add lightly steamed brussels sprouts. Stir fry sprouts for about 5 minutes, turning frequently until very lightly browned and tender-crisp. While brussels sprouts are cooking, place red cabbage in covered casserole dish and steam in microwave on high for 1 minute until slightly wilted. Return sausage to skillet; stir in steamed red cabbage and additional tablespoon of butter. Stir until heated and lightly coated with butter. Season with salt and pepper, to taste. *Have one serving and a side of 1/2c fruit or 1/2c sweet Servings: 4 / Prep Time: 40 min AVOCADO SALAD 2 Avocado 1 medium cucumber 2 Large Tomatoes 6-8 leaves of Fresh Mint 2 sprigs of Spring onion Lime/lemon juice Chop cucumber, avocado and tomato into similar sized pieces, then finely dice spring onion and mint. Squeeze the juice from the lemon over top and mix gently to combine. Servings: 3-4 / Prep Time: 45 min 8

11 WEDNESDAY RECIPES GUACAMOLE DEVILED EGGS 4 eggs, hard-boiled 1 avocado 2 tsp hot sauce 1 tsp lemon juice sea salt (optional) freshly ground black pepper Peel hard-boiled eggs and cut in half length-wise. Spoon out yolks into a small bowl. Mash yolks with avocado, hot sauce and lemon juice. Season with sea salt and freshly ground black pepper to taste. Refill egg whites with the yolk mixture. CAULIFLOWER RICE 1 cauliflower 2TB Butter Salt, pepper, onion powder, garlic powder, Mrs Dash Table Blend Finely chop cauliflower in food processor or blender until it is a "rice-like" consistency. Heat butter in pan, saute cauliflower and top with spices to taste. 9

12 MONDAY RECIPES EGG AND VEGGIE SAUTE 1 egg 1c spinach 1/4c mushrooms salsa Saute egg and veggies and top with salsa. CHICKEN SAUSAGE SWEET POTATO Chicken Sausage (Aidells brand is my favorite!) 1/2 baked sweet potato with 2TB butter or coconut oil and cinnamon 2c sauted kale (kale, coconut oil, S/P and garlic powder) *Cook sausage in skillet, bake or cook sweet potato in the microwave, saute kale and enjoy! CRISPY PORK TENDERLOIN 1 pork tenderloin, about 1.5 to 2 pounds ½ cup honey (preferably raw) 2 teaspoons of garlic powder 2 teaspoons of salt Preheat oven to 375 degrees. Line a baking sheet with aluminum foil. Baste the tenderloin generously with honey, then sprinkle with the garlic powder and salt. Bake in oven for about 15 minutes, then turn the broiler on. Broil for about 10 minutes, until juices run clear. Let sit for about 5 minutes before carving. Note: if your tenderloin is bigger, adjust the cooking time accordingly. 10

13 MONDAY RECIPES OVEN BAKED CHICKEN FAJITAS 2 tbsp of Coconut oil 1 medium onion (thinly sliced) 1 large red bell pepper (thinly sliced) 1 large green bell pepper (thinly sliced) 2 tsp of chili powder 1 tsp of cumin 1/2 tsp of pepper 1/4 tsp of salt 1/2 tsp of oregano 1 pound of chicken breasts thinly sliced. HOMEMADE GUACAMOLE 2 avocados 1 tomato 1/2 juice of lime garlic powder salt 2 TB cilantro 1 jalapeño (Chop everything SUPER finely and combine, stir and mash so it is chunky but combined. Preheat oven to 400 degrees. In a 13 x 9 glass pan, combine the coconut oil, peppers, onions and chicken. In a small bowl combine the spices and mix thoroughly. Mix the spices and chicken/pepper mixture together until everything is evenly coated with the spices. Bake at 400 for minutes or until the chicken is done. *Eat with lettuce, tomatoes and homemade guacamole and salsa! 11

14 MONDAY RECIPES BEEF AND BROCCOLI STIR FRY 1 cup coconut amino (or gluten free soy sauce) ½ cup orange juice 3 tablespoons honey 1 teaspoon fish sauce 2 garlic cloves, minced 1 teaspoons fresh ginger, grated ½ teaspoon red pepper flakes 3 tablespoons arrowroot powder 1 pound flank steak, thinly sliced against the grain 3 crowns of broccoli, cut into florets salt and pepper, to taste couple tablespoons of coconut oil ½ cup toasted cashews Whisk together coconut amino, orange juice, honey, fish sauce, garlic, ginger, red pepper flakes, arrowroot powder, and a bit of salt and pepper. Place sliced flank steak in a shallow bowl and pour whisked mixture on top of the meat to cover. Place in fridge and let refrigerate for 30 min. After meat has refrigerated, place a large pan or dutch oven over medium heat. Add about a tablespoon of coconut oil to the pan when hot, then add broccoli florets. Sprinkle with a little salt and mix around in the pan to help crisp up. *To ensure broccoli gets soft, use a teaspoon of water, add it to the pan and then cover to help steam the broccoli for just 1 minute. Once broccoli is cooked through, remove from pan and set aside. Place pan back over high heat, add a little more coconut oil then add the meat and sauce directly to the hot pan, trying not to overcrowd the bottom of the pan. Cook meat until barely any pink remains, then add broccoli back to the pan, along with toasted cashews. Mix together and cook for 1 more minute. Serve! Servings: 3-4 / Prep Time: 45 min 12

15 WEDNESDAY RECIPES CHICKEN ORANGE AND WALNUT SALAD WITH CREAMY DRESSING 2 tablespoons ghee or coconut oil 3 boneless, skinless chicken breast halves (about 1 pound) Salt and freshly-ground pepper to taste 4 cups spring mix or favorite salad greens 1/2 cup chopped walnuts, toasted if desired* 1-2 oranges, sliced and trimmed or peeled and segmented** THE CREAMY DRESSING Juice of 1 orange 2 teaspoons orange zest 2 tablespoons minced shallot (from about 1 small shallot) 1/4 cup chopped walnuts 1 tablespoon olive oil 1 teaspoon sherry vinegar (or white wine vinegar), or more to taste Salt and freshly-ground pepper to taste *To toast walnuts, toss them in a skillet over medium heat for 5-7 minutes, or until fragrant. For dressing, mix all ingredients in a two-cup measure and process with an immersion blender until smooth. Taste and add more salt, pepper, or vinegar as desired. To make the chicken, heat two tablespoons of ghee or coconut oil in a large skillet over medium high heat. Sprinkle chicken with salt and pepper on both sides, and place the chicken pieces between two pieces of parchment paper. Use a meat tenderizer or rubber mallet to pound the breasts to an even thickness, making them as thin as you can. When the ghee or oil is hot, add the chicken and cook, turning once, for minutes, depending on the thickness, until well-browned on both sides and no longer pink in the middle. Let the chicken rest for 5-10 minutes, then slice into strips. To assemble the salads, divide the greens between two or three plates, and top with walnuts, chicken, and orange slices. Drizzle on dressing to taste and serve. *Have one serving salad Servings: 4 / Prep Time: 45 min 13

16 MONDAY RECIPES CARIBBEAN JERK CHICKEN 4 6-oz boneless, skinless chicken breasts 1 small onion 1 jalapeño pepper, de-seeded and chopped 1/2 cup coconut amino 1/2 cup pineapple juice 1/4 cup olive oil 1/4 cup apple cider vinegar Juice of 1 lime 1 teaspoon honey 2 cloves garlic, minced 1/2 tsp ground nutmeg 1/2 tsp ground ginger 1/2 tsp allspice 1/2 tsp red pepper flakes Small bunch fresh chopped cilantro Salt and pepper Put all of the ingredients, except the chicken breasts in a blender or food processor and blend until smooth. Let the chicken marinate in the mixture for several hours, or overnight. When ready to cook, preheat a gas or charcoal grill to high heat. If you don't have a grill, just cook on medium heat in a sauté pan with a bit of coconut oil. Remove the chicken from the marinade and grill or sauté until cooked through. While chicken is cooking, put remaining marinade in a small saucepan on the stove and bring to a boil. Simmer for 5 minutes. When the chicken is done, allow to rest for 5 minutes. Before serving, brush the chicken with remaining glaze. *1 Serving chicken with 2 cups of favorite vegetables. Servings: 4 / Prep Time: 30 min + Marinating 14

17 MONDAY RECIPES PALEO SWEET POTATO PIE 1 large baked sweet potato (can be done in microwave if short on time) 1/2c applesauce LOTS of cinnamon Mash potato and mix with applesauce until blended together well. Add lots of cinnamon Servings: 2 / Prep Time: 15 min BERRY YOGURT SNACK 1c berries 1/2c greek yogurt or coconut milk yogurt (unsweetened) 1/4c slivered almonds on top 15

18 EXERCISE DIRECTIONS Stand with feet shoulder-width apart Extended arms straight out to sides at shoulder height. Keeping shoulders down, do 30 small backward circles. Switch directions; do 30 forward circles. Take a manageable dumbbell in one hand As you squat, take the dumbbell and touch the floor, Extend out of the squat Raise the dumbbell above your shoulder and extended your arm above your head. Do 10 touch presses then switch dumbbell to other hand and do 10 more. ARM CIRCLES WEIGHTED TOUCH & PRESS Place the palms on the floor with the fingertips pointing to the a few inches away from the wall. Your body can form an upside- down V. Walk your feet in as close as you can to your elbows. Kick one leg up followed by the other placing them on the wall behind you. Tighten your core. Look at your fingertips for alignment and balance. Lie face down on the floor, placing elbows and forearms underneath your chest. Contract abs and push off the ground raising up onto your toes and resting on your elbows. Glutes should be tight, back flat, head and heels in a straight line. Keep your back straight, have someone tell you if your butt is too high. WALL HANDSTAND PLANK HOLD SQUAT JUMPS Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control. ARM CRUSHER Lie on a flat bench while holding two dumbbells your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. Keep the upper arms stationary with the elbows in, slowly lower the weight until the dumbbells are near your ears. Keeping the elbows in and the upper arms stationary, use the triceps to bring the weight back up to the starting BODY SQUATS Stand straight knees apart Bend your knees, and allow your body to sink towards the ground as if you were sitting in a chair. Once your thighs become parallel to the floor, using your thighs push yourself back up to the starting position. BICEP CURLS Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. Keeping the upper arms stationary, curl the weights contracting your biceps until your biceps are fully contracted and the dumbbells are at shoulder level. Hold for a brief pause then slowly begin to lower the dumbbells back to the starting position. 16

19 EXERCISE DIRECTIONS TRICEPS KICKBACKS With a dumbbell in each hand keep your back straight with a slight bend in the knees and bend forward at the waist. Keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms at a hanging down at a 90-degree angle. Keeping your upper arms stationary use your triceps to lift the weights until the arm is fully extended. Pause at the top contraction, and slowly lower the dumbbells back down. Repeat Begin in a standing position. With a step in front of you. Your feet should be shoulder-width apart. Lower your body into a squatting position, placing your hands on the floor in front of you. Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body. Lower your chest to do a push-up. Bring your chest back up. Kick your feet back to their squatting position. Return to your standing position, with your feet about shoulder-width apart. Place your hands on your hips Step up onto the step in front of you with one leg in a steady and controlled motion, pulling yourself up onto the step. Pause momentarily with both feet up on the step Step down off the step with your opposite foot followed with the other foot, returning to the starting position. Return to your standing position and repeat. CRUNCHES Lie on your back on the floor. Bend your knees. Keep your feet suspended in the air during your crunches for a little extra crunch. Place your hands behind your neck or head. DO NOT pull with your hands as this places extra strain on the spine. Lift your shoulders towards the ceiling using your abdominal muscles and pause at the peak. Do not lift your entire back off the floor. Ease back down slowly. Repeat. 4 5 ALTERNATING SHOULDER PRESS Stand with a dumbbell in each hand. Raise the dumbbells to your shoulders with your palms facing forward and your elbows pointed out. Extend one arm to press the dumbbell straight up, keeping the other hand in place. The movement should be smooth. Pause, return weight to starting position. Repeat for the opposite arm, continuing to alternate between arms. BURPEE STEP UPS 6 7 WALKING LUNGES Stand tall with good posture Step forward with one leg while simultaneously lifting up onto the ball of the back foot. Keeping good posture bend the knees and drop your hips downwards straight to the ground. Do not allow your back knee to touch the floor or your front knee to move to far forward. Press up with your front leg and bring the back foot forward. Take a step forward with the opposite leg and repeat the lunge. SPLIT LEG SQUATS Start in a standing position. Jump into a split leg position, with one leg forward and one leg back, flexing the knees and lowering your hips slightly as you do so. As you descend, immediately reverse direction, standing back up and jumping, reversing the position of your legs. 17

20 EXERCISE DIRECTIONS AIR SQUATS Stand with your feet shoulder width apart. Begin the movement by flexing your knees and hips, sitting back with your hips. Continue until you have squatted a portion of the way down, but are above parallel, and quickly reverse the motion until you return to the starting position. JUMPING JACKS Feet together and arms at your side. Slightly bend your knees, and propel yourself a few inches into the air. While in air you should spread your legs outward and raise your arms up over your head; arms should be slightly bent throughout the entire in-air movement. Your feet should land on the ground shoulder width or wider as your hands meet above your head with arms slightly bent. Quickly jump back to Step 2 and repeat PUSH UPS STRAIGHT Assume the plank position Position hands palms-down on the floor, approximately shoulder width apart. Make a straight line from your head to your heels. Lower your self down where your chest about a fist's height from the floor. Raise yourself by attempting to push the ground away from you. TOE TOUCHES Sit on the ground with your legs stretched out, feet flexed and your back straight. Keep your head aligned with your spine as you slowly bend forward. Reach forward with your arms as you bend into the stretch, aiming for the toes. Do not bounce as you stretch Hold the stretch for 15 to 30 seconds and then come up to sitting. MOUNTAIN CLIMBERS Get into a push up position Pay special attention to your knees as many people tend to create a gap here but that should be avoided. Bend your right knee and bring it up in the direction of your right hand. return it to the original position and do the previous step with your left leg. If you would like a challenge try placing your hands on a slightly raised platform ARM CRUSHER Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. Keep the upper arms stationary with the elbows in, slowly lower the weight until the dumbbells are near your ears. With the upper arms stationary, use the triceps to bring the weight back up LUNGES Stand with your torso upright Step forward with your right leg the left foot leaving stationary Lower your upper body down, while keeping the torso upright and maintaining balance. (Do not allow your knee to go forward beyond your toes as you come down. Keep your front shin perpendicular to the ground.) Using mainly the heel of your foot, push up and go back to the standing position. BICEP CURLS Stand with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. Keep the upper arms stationary, exhale and curl the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Slowly begin to lower the dumbbells back to the starting position. 18

21 GROCERY LIST FRUITS DAIRY SPICES GNARLY PROTEIN 12 oz Raisins 10 oz Slivered Almonds 40 oz Frzn Strawberries 1 Large Apple 1 Pear 16 oz Almonds 1 Small Bunch Bananas 1 Medium Peach 1 Basket Fresh Blueberries 5 Oranges VEGETABLES 1 Bunch of Spinach 1 Container of Mushrooms 1 Ginger Root 1 Bunch of Kale 1 lbs bag of Large Carrots 2 Bunch of Scallions 1 Garlic Bulb 1 Head of Broccoli 1 Shallot 1 Bunch of Cilantro 1 Head Cabbage 1 lbs of Sprouts 2 Bags of Salad Greens 7 Avocados 1 Medium Cucumber 3 Large Tomatoes 3/4 oz Fresh Mint 1 Head Cauliflower 2 Medium Sweet Potatoes 2 Medium Onions 1 Green Bell Pepper 1 Red Bell Pepper 2 Jalapeños 1/2 Gallon Skim Milk Sea Salt 1 oz Goat Cheese or Feta Pepper 5.3 oz Non-Fat Greek Yogurt 3.25 oz Ground Cinnamon 1 Bunch Cilantro MEAT oz Oregano Spice 3 oz Ground Cumin 2x12oz Chicken & Apple Sausages 4.37 oz Chili Powder 4.25 lbs Bone/Skinless Chicken Brst 2.5 oz Garlic Powder 8 oz Bacon 3.0 oz Onion Powder 1 dozen Organic Large Eggs 2.5 oz Mrs. Dash Seasoning 1.5 lbs Pork Tenderloin 2.75 oz Crushed Red Pepper 1 lbs Flank Steak 2.75 oz Arrowroot Powder 2 oz Ground Nutmeg MISC. 3 oz Ground Ginger 1.95 oz Ground Allspice 3 cans of Goya Coconut Milk Rolled Oats 16 oz Shelled Sunflower Seeds 12.7 oz Sherry Vinegar 12oz Pure Honey 4 sticks/16 oz Unsalted Butter 23 oz Organic Apple Sauce 7 oz Unsalted Roast Cashews 5 oz Walnuts 46 oz Pineapple Juice 34 oz Extra Virgin Olive Oil 16 oz Apple Cider Vinegar 16 oz Natural Peanut Butter 16 oz Gluten-Free Soy Sauce 6.76 oz Fish Sauce 4.25 oz Minced Garlic 2 oz Pure Vanilla Extract 6 oz Unswtnd Cocoa Powder 16 oz Liquid Amino Hot Sauce (Your Choice) 1 Tub of Gnarly Whey Chocolate 1 Tub of Gnarly Whey Vanilla 8 oz Trulicious Natural Sweetener RECEIVE 15 % OFF gognarly.com code:hungryfitness 19

22 HELPFUL BLOG 20

23 GNARLY NUTRITION FULL-ON NUTRITION Gnarly Slim Gnarly Slim isn t your mamma's slim down shake. Why? Because we don t add an artificial anything. Because we re not throwing in whatever protein and fiber is cheapest for us to source. Because we know you re smarter than that, we ve painstakingly chosen the best ingredients to not only help you keep calories down, but to actually give your body ingredients and nutrients it needs to help build a stronger, fitter you. While most other low calorie meal replacements try to dazzle you with flavors full of artificial sweeteners and who knows what else, Gnarly Slim gives you 10 grams of New Zealand grass fed protein, pro and prebiotics to promote digestion and overall health and our Gnarly Slimming Blend to make certain that we re giving you every edge to burn fat naturally and achieve your goals of staying fit. Living a healthier life never tasted so good! RECEIVE 15 % OFF gognarly.com code:hungryfitness Gnarly Feast Gnarly Feast Gnarly Whey Gnarly Pump Gnarly Boost Total Meal Replacement. Complete Vegan Protein Clean Premium Protein Nitric Oxide with Creatine Replenish Electrolytes 21

24 1 Week Exercise and Meal Plan