TRAINER TAMARA S BUILD IT!

Transcription

1 5 DAY BOOTY CHALLENGE TRAINER TAMARA S BUILD IT!

2 TABLE OF CONTENTS MY STORY 5 HOW TO TAKE MEASUREMENTS 0 NUTRITION PLAN 2 WORKOUTS 29 LEGAL DISCLAIMER The views expressed in this work are solely those of the authors. The information provided in this book is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information in this book for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Always consult with a healthcare professional before starting any diet, exercise program or dietary supplement. You should not stop taking any medication without first consulting your physician. The information provided in this book is intended for use by individuals aged 8 and over only. The information provided in this book is not tailored to you, it is your responsibility to ensure it is suitable for your personal requirements. We have no liability whatsoever in respect of your use of the information provided in the book. No part of this book may be reproduced, stored in a retrieval system, or transmitted by any means without the written permission of the authors. Because of the dynamic nature of the Internet, any web addresses or links contained in this book may have changed since publication and may no longer be valid. IdealFit is a registered trademark of IdealShape, LLC. The names of actual companies and products mentioned herein may be the trademarks of their respective owners. FAQs

3 I m so excited to join you in your journey to becoming the best you, both physically and mentally. In this program you will: Build your booty Get toned Burn fat Learn to prepare simple, delicious, healthy meals Gain confidence Learn muscle-specific exercises to target your glutes Sweat and have fun doing it THE 5-DAY BOOTY CHALLENGE MY STORY Growing up, fitness was never a huge part of my life. My parents didn t teach me to eat healthy, I wasn t particularly active, and I had an overall lack of confidence in myself. In high school, I started working out in the football team s weight room, and little by little I became more interested in learning about exercise and eating right; it was then that it became a priority in my life. I began playing around with the idea of competing in a bikini competition soon after graduation, but then a little something called life happened! I ended up getting pregnant with my first boy, and the next thing I knew, I was a stepmother at age 9 with three kids, and in an extremely unhealthy relationship. Immediately, being a busy mom with a family took over. Life during that time was just plain HARD. My relationship happened quickly, I was in a new role as a young mom and stepmom, and looking back, my mental and physical health took a backseat to everything else going on in my life. When my son was about 8 months I finally found the courage to get out of the relationship and start my life with just my toddler and I. As you can imagine, the break-up was a tough one to get through, and I needed something to turn to. I needed an outlet for one of the darkest times of my life, and the gym became that outlet for me. It was my me time. During that period, it was about nothing more than getting out of the house and having something else to focus my energy on. At the gym I had joined, I started noticing I was surrounded by beautiful, motivating, and hardworking women that competed in local and national NPC (National Physique Committee) competitions. The desire to train and compete that I had as a girl in high school came back. I knew I wanted to compete. I watched how hard they worked and 4 5

4 6 was so inspired, and many of them were just like me young moms who had families and just had a love for fitness and nutrition. I quickly started looking into local trainers and found one that I felt could get me to the stage and help me accomplish this long-term goal of mine. Looking back on it now, I don t know if I actually believed I would make it to the stage that day I signed up with my coach. But I had six months to get there, so what could go wrong, right? The reason for my goal to compete quickly went from just wanting to get on that stage in general to NEEDING to make it to that stage, so I could find that confidence in myself again! It was important for me to show those close to me and, even more importantly, prove to myself that a mother with stretch marks, diastasis recti, and far from perfect abs could get on that stage and find confidence in her own skin again. So I busted my butt (literally after all, glutes are a huge component of what bikini athletes are judged on!), got in the best shape of my life, and stepped on that brightly lit stage. That was it, that night I found my new passion and I found what I love. Fast forward a year I became a wife again, and a year after that, a new mom. I knew I wanted to expand my family, but I also knew I wanted to compete again. So I did both! In 4, my new goal this time around was to make it to the stage within a year after my second son, and I nailed it with one month to spare! After achieving my goal and seeing how fitness affected not only my physical health, but my emotional and mental health too, I realized that this was the industry I wanted to go into. It was my passion! I wanted to help other women (and men) find confidence in themselves by taking care of their bodies and live a healthier life. Making fitness a part of my life made me a happier, more confident MAKING FITNESS A PART OF MY LIFE MADE ME A HAPPIER, MORE CONFIDENT WOMAN, AND HELPING OTHERS ADOPT A FIT LIFE IS EVEN MORE REWARDING. woman, and helping others adopt a fit life is even more rewarding. This program starts with a focus on good nutrition (that isn t plain chicken and broccoli you can eat yummy food and still achieve your goals) and a focus on what you need to do to begin building your glutes, which will also get you burning a lot of fat. The recipes in this challenge are so delicious (I eat all of them myself!), and I ve carefully selected the workouts in the challenge based off of my years of training and research, so I know they are effective! But this program is so much more than just amazing nutrition and training. I KNOW that this challenge will help you feel better all around, help boost your confidence, and most importantly, empower you. I m not saying every individual who does my program will want to get skinny, or more muscular, or whatever box the fitness industry tells us we should fit into. This program is individual to YOU and your goals. I can t wait to get started with you, and I m so excited to see your results. I know you ll be able to earn your ideal body. #trainertamara #bootybuilderchallenge

5 SAVE YOUR PLAN AND LOAD IT ONTO YOUR MOBILE DEVICE JOIN OUR COMMUNITY Visit the Trainer Tamara Facebook page and join my special Facebook Challenge community, and leave a comment that you re beginning the challenge! Also make sure you re following me on Instagram (@trainer_tamara) so you don t miss ANYTHING! TAKE STARTING MEASUREMENTS AND WEIGHT You ll be taking measurements and weight on day, day 7, and day 5! Remember to always take these measurements first thing in the morning after you use the bathroom, but before you eat! This is the most consistent time for measuring! TAKE YOUR BEFORE PICTURES Make sure you follow these tips: Find a place in your home with good natural light to take your pictures. Wear the same thing in your before AND after pics. Try to have the lighting be as similar as possible in all your progress pictures. Stand the same distance from the camera in both sets of pictures. BEFORE YOU START THERE ARE A FEW THINGS YOU NEED TO DO Have your full body or knees and up fill the frame of the photo. In other words, don t be too far away from the camera, or you won t see your progress! Wear a sports bra and shorts if you re comfortable with that. The more of your body you can see, the more progress you ll see! * You ll also take a set of progress pictures halfway through the program. You ll want to do this the morning of your treat meal before breakfast, (just like your measurements and weight). TAKING AND TRACKING YOUR WEIGHT AND MEASUREMENTS Taking your measurements and weighing yourself at a consistent time and at regular intervals will help you see exactly what changes are happening with your body. I know just how important it is to see progress. It can be the difference between giving up and getting results, so don t skip this step! WEIGHT FILL OUT THIS CHART WITH YOUR BEFORE AND AFTER MEASUREMENTS Tip: Take them at the same time that you do your morning weigh-in. 8 9 DAY DAY 7 DAY 5

6 HOW TO TAKE PERFECT MEASUREMENTS CHEST Circumference of rib cage/ chest at the nipple line 4 RIGHT THIGH Circumference of thigh around the fullest part 2 BELLY BUTTON Circumference of stomach at the point that is level with belly button 5 RIGHT CALF Circumference of calf around the fullest part 3 GLUTES Circumference of glutes/hips around the fullest part of glutes 6 RIGHT ARM Circumference of arm halfway between shoulder and elbow 0

7 UILD IT! NUTRITION PLAN HOW TO USE YOUR CHEAT MEAL In the middle of the Build It! 5 Day Booty Challenge, you will get a cheat meal if you have stuck to the plan 00% up to that point! Here are some guidelines on the cheat meal: It should replace dinner on Day 6, 7, OR 8. Make it a cheat MEAL, not a cheat DAY! Keep it moderate, ONE serving of whatever you like Be sure to weigh in on the MORNING OF YOUR CHEAT MEAL. It s common for your weight to go up a bit after a cheat meal because of the extra carbs and sodium your meal may contain. If you don t completely overindulge, this is no biggie and your weight will drop back down. But we want an accurate halfway mark weigh-in, so be sure to weigh yourself and take your pictures Saturday morning before your cheat meal Saturday night. 2 3

8 POINTS TO REMEMBER Don t be afraid to take your meals with you when you re on the go! A small cooler bag is all you need to stay on track wherever you are. BREAKFAST You ll need a food scale for accurate food measurements! First and foremost, I made this meal plan with busy women in mind! I know you are on the run and probably don t have the luxury of slowing down. While designing the meal plan, the words simple and delicious were my focus. Not only did I want to share my own personal family recipes that I use in my own day-to-day life, but I wanted to create a plan that you AND your family would want to eat! Nutrition Guidelines: Choose one Breakfast, Lunch, Dinner, 2 Snacks, and your Post-Workout meal for each day. I already did the calorie and macronutrient calculations for you, so each meal is balanced. As long as you choose one meal from each category, you ll be on target for the right calorie intake. Space your meals about three hours apart from each other. You ll have days where your meal timing may not be that exact, and that is okay. Do not skip meals! You need the calories and nutrients to fuel your workouts and build those glutes! Eat your post-workout meal immediately after your workout. It s OK if this meal blends in with another one of your meals, as long as you are eating it. Drink 3/4 to gallon of water per day You can use any zero calorie sweetener. I recommend stevia or SPLENDA. You are allowed unlimited amounts of veggies from the below list. So if you find yourself hungry, fill up on these: Any leafy greens Asparagus Bell Peppers Broccoli Brussels Sprouts Cabbage Cauliflower Celery Cucumber Eggplant Fennel Mushrooms Okra Onions Pickles Radish Snow Peas Summer Squash Tomatoes Zucchini 4 5

9 PUMPKIN PROTEIN PANCAKES scoop IdealLean Protein (any flavor) /2 c old fashioned oats /2 c canned pumpkin puree (not pie filling) 2 large egg whites /2 tsp. pumpkin pie spice /2 tsp. cinnamon /4 tsp. nutmeg /2 tsp. baking powder /2 tbsp. natural peanut butter Makes 4 pancakes, depending on size. Place oats in blender and blend until they are a fine powder texture. Add the rest of the ingredients, except peanut butter, and blend again. Preheat a pan on a stovetop and spray with nonstick spray. Pour batter onto pan and cook each side thoroughly. Top with peanut butter and zero-calorie maple syrup if desired. VEGGIE EGG OMELET + ENGLISH MUFFIN WITH COCONUT OIL 5 egg whites whole egg /2 c spinach /8 c chopped peppers dash of onion powder salt and pepper to taste hot sauce to taste /2 c berries whole wheat English muffin /2 tsp. coconut oil Crack eggs into large bowl and mix. Mix in spinach, chopped peppers, salt, and pepper. Pour mixture into a preheated skillet sprayed with cooking spray, and cook. While eggs are cooking, toast English muffin and spread coconut oil on warm English muffin. Enjoy with berries on the side! CHOCOLATE PEANUT BUTTER BANANA BREAKFAST SMOOTHIE c unsweetened vanilla almond milk tbsp. unsweetened cocoa powder large frozen banana 2 tbsp. natural peanut butter /2 tsp. vanilla extract -2 handfuls of ice BLUEBERRY OVERNIGHT OATS /2 c old fashioned oats c plain nonfat Greek yogurt /2 c unsweetened vanilla almond milk tbsp. stevia (or sweetener of your choice to taste) /2 c blueberries (to mix in and for topping) Add all the ingredients in a blender, blend, and enjoy! Combine all the ingredients, setting aside half of the blueberries, into an airtight container. Top oat mixture with the rest of blueberries and refrigerate overnight. SPECIAL K CEREAL WITH IDEALLEAN PROTEIN MILK /2 c Kellogg s Special K Oats & Honey Cereal (or any cereal under 6g sugar and cals) c unsweetened vanilla almond milk scoop French Vanilla IdealLean Protein (or any other IdealLean Protein flavor you like) Mix protein powder with almond milk and then pour over cereal. Enjoy! 6 7

10 LUNCH TUNA PATTIES can tuna in water, drained (about 4 oz) 2 tbsp. plain nonfat Greek yogurt (or enough to coat tuna) 3 egg whites tbsp. chopped cilantro tbsp. chopped onion /2 tbsp. lemon juice /2 clove garlic /2 tbsp. olive oil /2 c blueberries whole wheat sandwich thin Mix all the ingredients, except blueberries and sandwich thin, very well in a bowl. Form 2-3 patties with your hands. Coat skillet with /2 tbsp. olive oil and preheat. Put the patties in a skillet and cook about 6 minutes on each side. Watch them closely to make sure they don t burn. Depending on how many patties you made, enjoy or 2 of the patties on the sandwich thin and one on the side. TURKEY WRAP WITH AVOCADO GREEK YOGURT SPREAD 3 slices Sliced Oven Roasted Kirkland Turkey Breast (or 95g of sliced deli turkey breast) 2 romaine lettuce leaves 2-3 slices tomato whole wheat tortilla ( calories or less) Mix or blend avocado and yogurt well. Spread mixture onto whole wheat tortilla. Place turkey slices, romaine lettuce, and tomato on top. Wrap it up and enjoy! Spread: /2 medium avocado 2 tbsp. plain nonfat Greek yogurt 8 9

11 DINNER CHICKEN FAJITA LUNCH BOWL Chicken: 2 medium chicken breasts tbsp. lime juice salt and pepper to taste Salad: /2 c brown rice 2 sliced bell peppers 2 tbsp. chopped red onion 2 tbsp. chopped cilantro (optional) Dressing: tsp. chili powder /2 tsp. paprika /2 tsp. ground cumin tbsp. lime juice /4 tsp. salt 3 tbsp. olive oil 3 tbsp. white wine vinegar Preheat oven to 425 degrees. Coat chicken breasts with olive oil, salt, and pepper. Bake chicken for 0 minutes, then turn over and bake for another 0 minutes. Let the chicken rest before slicing. While chicken is resting, cook rice according to package directions. Prepare the dressing by blending all the dressing ingredients. Pour dressing over peppers and onions and toss. After rice has been cooked, combine rice, peppers, and onion. Divide rice mixture into four different air tight bowls and top with chicken and veggies. If desired, squeeze lime on your meal before eating. Recipe makes 4 bowls 2

12 CHICKEN SALAD PITA 4 oz shredded, cooked chicken /4 c chopped apples /4 c chopped celery 2 tbsp. plain nonfat Greek yogurt /4 c halved red grapes whole wheat pita salt and pepper to taste Combine all ingredients, except pita, into bowl. Let chill for at least an hour before eating, if possible. Enjoy rolled or flat on pita bread! SKINNY BELL PEPPER BOATS lb 99% lean ground turkey tsp. chili powder tsp. cumin /2 tsp. black pepper /4 tsp. sea salt 3/4 c salsa (no sugar added) c grated reduced-fat cheddar cheese 3 bell peppers Makes about 8 boats, and one serving is 5 boats Preheat oven to 375 degrees. Brown ground turkey in a pan heated over medium-high heat, mixing regularly until it is broken up. Cook thoroughly until there is no more pink. Drain off any excess fat. Cut peppers and remove the seeds and core. Slice each pepper vertically into 6 boats, making 8 boats total. After turkey is cooked, combine with chili powder, cumin, salt, pepper, and salsa. Divide mixture evenly between the pepper boats. Top all the chips with cheese. Place the pepper boats on parchment-lined baking sheet. Place in pre-heated oven for 0 minutes or until cheese is melted. TURKEY LETTUCE WRAPS lb 99% lean ground turkey clove minced garlic /8 tsp. ground ginger 4 green onions, sliced thin 8 oz sliced water chestnuts /2 tbsp. low-sodium soy sauce tbsp. rice vinegar /8 tsp. salt 3 romaine lettuce leaves Dressing: 2 tsp. vinegar /2 tbsp. natural peanut butter packet stevia /2 tsp. light mayo Heat pan over medium-high heat. Add turkey and garlic to pan. Cook until it is no longer pink, breaking up the turkey well. Combine turkey, water chestnuts, onions, and mix. In a separate bowl, whisk together soy sauce and rice vinegar. Pour soy sauce and vinegar mixture over turkey and toss to cover completely. Mix the ingredients for the dressing. Add about /4 c turkey mixture to each leaf, and then top with dressing. One serving is 3 leaves and 6 oz turkey (about 3/4 c). HONEY ALMOND SALMON 4 oz salmon large lemon 2 tbsp. honey tbsp. chopped or sliced almonds c broccoli salt and pepper to taste Preheat oven to 400 degrees. Place salmon on baking sheet lined with foil (if salmon has skin, lay skin side down). Slice lemon in half, and squeeze one half over salmon. Cut the other half into thin slices and set aside. Coat salmon in honey, sprinkle with salt, and coat salmon evenly with almonds. Place thinly sliced lemons on top of the salmon. Spread broccoli around salmon, and season broccoli with salt and pepper. Bake for minutes or until salmon is flaky

13 HONEY GARLIC CHICKEN 4 oz chicken breast 2 oz halved baby red potatoes 4 oz green beans /2 tbsp. chopped parsley Sauce: 2 tbsp. low-sodium soy sauce tbsp. honey /2 clove minced garlic /4 tsp. dried basil /4 tsp. dried oregano /4 tsp. crushed red pepper flakes /4 tsp. ground black pepper In large bowl combine sauce mixture. Place chicken and red potatoes in a slow cooker. Pour the sauce over the chicken and potatoes and cook on low for 4 hours or on high for 2 hours. Add green beans for the last minutes. CHICKEN FAJITAS (Chicken mixture makes 9 servings. One tortilla with a serving of chicken is a meal.) 2 lb chicken breast 2 c diced tomatoes red pepper, sliced orange pepper, sliced green pepper, sliced large yellow onion, halved and sliced 4 cloves garlic, minced 2 /2 tsp. chili powder 2 tsp. ground cumin tsp. paprika tsp. salt tbsp. honey 2 tbsp. lime juice whole wheat tortilla ( calories or less) Pour c diced tomatoes on the bottom of a slow cooker. Spread half of the peppers and onions over the tomatoes. Next, sprinkle garlic over the onions and peppers, and then lay the chicken on top. In a separate bowl, mix together the chili powder, paprika, cumin, salt, and pepper. Spread half over the chicken, then flip chicken, and coat the other side with the rest. Top everything with remaining tomatoes, pepper, and onions. Cover and cook on high for 3 hours, or on low for 7 hours. Take chicken out and shred or cut into strips. Add chicken back to slow cooker to absorb some extra juices, and then drain excess liquid from slow cooker. In a separate bowl, mix together lime juice and honey, and pour the mixture over the chicken and lightly toss. Wrap in a tortilla and enjoy! SNACKS 24 25

14 PROTEIN PUDDING scoop Mint Chocolate IdealLean Protein (or your favorite flavor) 3/4 c plain nonfat Greek yogurt /2 tsp. stevia or zero-calorie sweetener (optional) KEY LIME PIE SHAKE /2 c 2% cottage cheese scoop French Vanilla IdealLean Protein tbsp. lime juice /4 tsp. stevia (or other zero-calorie sweetener to taste) c raw spinach /2 - c water (depending on consistency) ice cubes POST-WORKOUT scoop any flavor of IdealLean Protein c. unsweetened almond milk 00 calories of any fruit Mix all the ingredients well and place in freezer for no longer than minutes, or refrigerate until ready to be eaten! Mix all the ingredients well and place in freezer for no longer than minutes, or refrigerate until ready to be eaten! Blend all ingredients together in a blender, or shake protein with milk and enjoy the fruit on the side! CHOCOLATE OR VANILLA IDEALLEAN MEAL REPLACEMENT 2 scoops IdealLean Meal Replacement c unsweetened almond milk MADE AT HOME GRANOLA BITES /2 c brown rice puff cereal c oats tsp. melted coconut oil 2 large room-temperature egg whites /4 c plain nonfat Greek yogurt 3 tbsp. honey /2 tsp. salt 3 /2 tbsp. miniature chocolate chips SIMPLE ENERGY BITES c oats /2 c natural peanut butter /4 c honey /8 scoop (about 55g) of IdealLean Chocolate Meal Replacement shake OTHER SNACKS 2 hard-boiled eggs IdealLean Protein Bar Shake in a shaker cup or blend it up with ice in a blender for more volume and enjoy! Preheat oven to 0 degrees. Lightly coat 8 inch pan with non-stick spray. In a bowl combine cereal and oats. In a separate bowl, mix together coconut oil and egg whites. Add Greek yogurt, honey, and salt to coconut oil mixture. Be sure to mix well. Gently stir cereal mixture into wet mix. Fold in 3 tbsp. of chocolate chips. Press mixture evenly into prepared dish. Carefully press remaining chocolate chips on top. Bake for 5-8 minutes or until golden brown. Let cool entirely at room temperature before cutting into 25 bites. Makes 25 bites, serving size is 4 bites. Melt peanut butter and honey on stove over medium heat, stirring often. While melting peanut butter and honey, mix protein and oats together. Once peanut butter and honey are finished melting, mix all ingredients together. Place in freezer for about minutes or until cooled. Roll into balls weighing 5g. Makes about 22 balls, serving size is 2 balls

15 Your workout schedule for the next two weeks will be as follows: Day, 8, 5 Day 2, 9 Day 3, 0 Day 4, Day 5, 2 Day 6, 3 Legs Upper Body Glutes/Plyometrics Upper Body Glutes Abs/Plyometrics Day 7 and 4 will be rest days, and you ll repeat the schedule the second week with different exercises. LEGS DAY 5 Plié Squats Alternating Reverse Lunges 5 Jump Squats 5 Plié Squat Holds with Calf Raise Holds Glute Bridges Alternating Side Lunges Butt Kickers 5 Pop Squats BUILD IT! WORKOUTS 28 29

16 UPPER BODY UPPER BODY DAY 2 DAY 4 5 Upright Rows 5 Front Raises 2 EACH SIDE Renegade Rows 5 Bent Over Rows 25 Push-ups 0 Burpees Skaters Jumping Jacks 5 Overhead Press 5 Bent Over Flys 5 Bicep Curls with Wall Sit 5 Tricep Kick Backs Jumping Jacks Jump Rope Jump Rope 5 Pike Push Ups GLUTES/PLYOMETRICS GLUTES DAY 3 Repeat Round each round 2 times, resting seconds in between exercises and 60 seconds between rounds. DAY 5 5 Low Squat Jacks 0 EACH SIDE Jumping Lunges Curtsy Lunges with Abduction Single Leg Deadlifts SECOND Squat Holds 5 EACH SIDE Reverse Lunges with Forward Kick 5 Dumbbell Sumo Swings Jump Lunges with 3 Pulses 5 Squat Frog Jumps 5 Pop Squats Bridges Clamshells 5 EACH SIDE Curtsy with Kick Backs 0 EACH SIDE Ski Squats with Kick Back Half-rep Kickbacks Banded Lateral Toe Taps 3

17 ABS/PLYOMETRICS DAY 6 Side Planks with Abduction Bird Dog Abs 50 Mountain Climbers Low Squat Jacks Plank with Shoulder Taps Plank Hip Dips 5 Low Squat Thrust 5 Jump Squats LEGS DAY 8 Stability Ball Wall Squats Squats with Calf Raise 5 Jump Squats Lateral Hurdle Jumps 5 Stability Ball Hamstring Curl Squats to Knee Tap Surrender Squats Frog Squats 32 33

18 UPPER BODY UPPER BODY DAY 9 DAY Split Lateral Raises Tricep Extensions with Twist 5 Upright Rows 5 Bent Over Rows Jumping Jacks Push-Ups Butt Kickers Jumping Jacks 5 Bent Over Rear Flys 5 Wall Sits with Bicep Curl 5 Stability Ball Skull Crushers 5 Stability Ball Military Press Push-Ups Jump Rope Jump Rope Jumping Jacks GLUTES/PLYOMETRICS GLUTES DAY 0 DAY 2 SECOND Skaters Curtsy Lunges, 3 Pulses and Switch SECOND SECOND Jump Lunges Plié Squat Pulse SECOND SECOND Reverse Lunge to Hop Bridge with 3 Pulses at Top Frog Jump Squats Single Leg Deadlifts 5 5 Stability Ball Hip Thrusts with 5 Second Hold Frog Squats Stability Ball Glute Kickbacks Stability Ball Single Leg Kickback Pulse 0 EACH SIDE 5 EACH SIDE 5 EACH SIDE Half Moon Hydrant Circles (side reverse halfway through) Curtsy Lunges with Kickback Lateral Banded Toe Taps 34 35

19 ABS/PLYOMETRICS DAY 3 Wood Chops 50 Russian Twists 0 Burpees 50 Bridge Opposite Arm Arm and Leg Reach Bicycle Crunches Floating Knee Kickbacks 50 Mountain Climbers 50 ABC Cross Crawl LEGS DAY 5 Side Lunge to Reverse Lunge Glute Bridges with 3 Pulses at Top Butt Kickers Dumbbell Swings 40 Standing Kickbacks Stability Ball Hamstring Curls Pop Squats with 5 Pulses 5 Sumo Squats with 5 Pulses 36 37

20 FAQs Q: What if I don t like or don t eat a certain ingredient in the meals? A: No worries! I ve created a substitution list to help you! If there is something I haven t covered here, don t hesitate to contact me for help! Tuna can be substituted with equal amounts of other white fish, chicken breast, or 99% lean turkey. Chicken and lean turkey can be swapped with equal amounts of the other along with white fish. More substitutions: 4 oz salmon = 3 oz flank steak 5 egg whites = 4 oz 99% lean turkey breast /2 c cottage cheese = 3/4 c plain nonfat Greek yogurt 2 oz red potato (raw) = 3 oz sweet potato (raw) /2 c brown rice (dry) = 350g sweet potato (raw) = 4g red potato (raw) /2 banana = c any berries blueberries = same amount of any berry /2 avocado = 2g almonds 2 tbsp. peanut butter = 2 tbsp. almond butter = 25g avocado /2 tbsp. peanut butter = 6g any oil 3 tbsp. olive oil (dressing) = 2g avocado /2 tsp. coconut oil = /2 tsp. butter Q: What if I m a vegetarian or vegan? A: Your calories and macronutrients are set based on the protein sources I used in the recipes, so removing the protein sources or replacing them with vegetarian or vegan sources will throw off the macronutrient count, as most vegetarian/vegan sources of protein contain added carbs. If you would like, you can substitute protein powder for meat servings. Calculate the amount of calories in the meat serving you d like to substitute out and use the same amount of calories of IdealLean Protein. If you eat eggs, you can substitute in egg whites for your meat servings as well. If you choose to substitute in other vegetarian protein sources such as tofu, tempeh, or dairy protein, know that these foods are higher in carbs and lower in protein than what is recommended. Q: I get bored with eating the same things over and over again. Will this happen in this program? A: Nope! One reason why I wanted to give options for each meal was to give you the ability to switch things up. Don t forget to make the recipes your own by using different spices or the unlimited veggies from the list. Q: What if I take a small bite of my kids food? A: Look, I ve done it, you ve done it, we all have! But what you may not know is a bite here and a bite there ultimately leads to you taking in more calories than your body needs and in turn can hinder your progress. So my advice for these 5 days is to only eat the meals on your plan and nothing else. Q: Why do you list the weights and measurements for the food items? A: Weighing your food is a much more accurate way to portion your food than using measuring cups. There is so much room for error with measuring spoons and cups! It s so easy to accidentally use a rounded tablespoon of peanut butter and a rounded /4 c of oats! Little things like this can add hundreds of calories a day! Q: What do I do about a sweet tooth? A: I have the BIGGEST sweet tooth! Something I ve found to help suppress my cravings for sugary sweets is drinking my IdealLean BCAAs. There are so many different flavors to choose from, so I always have one that will keep me from reaching for the treats. Q: Can I switch around my workout days? A: I designed your workout schedule to give adequate time to recover, so switching days around isn t recommended, as you want to have at least 48 hours in between muscle groups to allow recovery and growth! Q: What if my family doesn t want to eat what I eat during the challenge? A: What I ve learned about feeding a family of four is that not all of us like the same things. The great thing about these meals is that you can eat the meal as I ve written, but give your family the option to add sauces, cheeses, or other seasonings to jazz it up for them. Q: A gallon of water a day is A LOT of water. How in the world will I drink all that every day? A: Here s my suggestion: get your designated water bottle and figure out how many ounces it holds. Divide 28 ounces by how many your bottle holds and that s how many times a day you will fill up. For example, let s say you have a 32 oz water bottle. You would shoot to fill up and drink the water bottle 4 times to get your water intake for that day. Q: Can I have coffee or tea on this challenge? A: Yes! You can have coffee and tea, without sugar or creamer. Feel free to use 2 tbsp. unsweetened almond milk as a creamer and stevia or SPLENDA to sweeten