FITMOMSFITKIDSCLUB. Welcome To The Revolution!

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1 FITMOMSFITKIDSCLUB Welcome To The Revolution! Welcome To The Revolution! Hello, this is Annett Davis, founding member of Fit Moms Fit Kids Club. Thanks for taking the pledge and saying you want to live a healthy life and help your family do the same. This download includes the Pledge and I encourage you to read and sign it, and put it somewhere to remind yourself of y o u r p r o m i s e. V i s i t often to get tips and info to help you accomplish your goals. Join the community of moms on our free community site to get & give encouragement on your journey. The 21 Day plan is what I used to jump start my weight loss after having 2 children. Welcome to the Revolution! I ll see you on the blog and welcome to the community! Currently, an estimated 65.2 percent of U.S. adults are overweight. 1

2 Fit Moms Fit Kids Pledge! The Fit Moms Fit Kids PLEDGE! Fit Moms United For A Healthy Tomorrow As a mom, united with other moms, knowing that I am not alone, and that I don t have to be perfect... I Pledge to: Make it a priority to exercise 3-5 days per week. Make sure my family (including myself) gets appropriate amounts of sleep daily. Take personal time out once a week to relax and do what I enjoy. Have my family eat together as a family at least 3 days per week. Exercise each week with my child, at least one day per week. Provide healthy food and drinks at home for breakfast, lunch, snacks and dinner. Develop knowledge for buying and preparing healthy food and engaging in physical activity. Teach my child the short and long-term benefits of a healthy and active lifestyle. Participate in the development of a school health and fitness policy, even if it's signing a petition to get healthy food and more physical activity in schools. Fit Moms Fit Kids Club is a revolution empowering moms to unite and lovingly encourage each other to get fit and lead their families to do the same! 2 Build my knowledge around healthy eating and being physically active, and decide once I know better that I will do better. Sign Your Name Date

3 FIT MOMS FIT KIDS CLUB BEFORE YOU BEGIN! Together we can make the world a healthier place for our kids, and for kids around the world. My goal is to be the best wife, mother, & player I can be. To motivate, and empower women to live an inspired life; and to model for my kids integrity, determination, and a healthy lifestyle. I want them to learn the lessons that simple, consistent, committed actions win; & that team work is what makes our dream work. Annett Davis Founding Member, Fit Moms Fit Kids Club 2000 Olympian, Pro Beach Volleyball Player Mother of two Before You Begin. By Annett Davis Welcome to the revolution! We are glad you are joining us on this wonderful adventure. You are going to help start a revolution! Attached you ll find the 21 day fat flush program! This is to get you started on shedding pounds quickly. The meals are considered to be low calorie and low glycemic index meals, so they keep your sugar low and help you shed pounds fast. You can mix and match your breakfast, lunch, snack and dinner selections to suit your likes. So, if you just like 4 of the 7 breakfast suggestions, just mix those up to fill the 7 days of the week. If you just like 2 of the snacks, just rotate those 2 snacks throughout the week. It s up to you. We want you to enjoy what you are eating! That s the point! Make sure you eat all of your meals! It may sound funny but you actually need to eat to lose the weight. Each day you will be eating 3 meals and 1 snack. The number one question we get is, when do I eat the snack? Well that s up to you. Some people feel a need for the snack between breakfast and lunch, and others need or want it between lunch and dinner. I usually have a hunger spell between lunch and dinner, so that s when I usually eat my snack. It s up to you. Just make sure you eat it sometime during the day. If you are really dragging during the day, and have to have an extra snack, make it count. Better yet don t make it count! What I mean is, you have some free snacks that won t add a bunch of calories and sabotage your plan. The free snacks are written on your 7 day fat flush program. Don t over do it with these either. Just eat enough to get you going again. 3

4 FIT MOMS FIT KIDS CLUB BEFOREYOU BEGIN! Before You Begin! Another important key to this week besides making sure you eat 4 times a day (or more with the free snacks) is to hydrate. Not drinking enough water causes dehydration and even the least amount of dehydration slows metabolism and bodily function. Drink at least eight 8-ounce glasses of water per day. I know it sounds like a chore, but if you get yourself a 32 oz stainless steel water bottle you just have to drink 2 of those and you are done for the day, or just finish a 24 oz bottle 3 times and you ll get even more in you which is even better! I try to drink one bottle in the morning, one in the afternoon, and one in the evening after dinner. The key is to drink before you are thirsty. If you feel thirsty you are already dehydrated. Now, can you only have water on our program? No. You can drink coffee or tea too. Avoid adding things to them (unless it s a lemon to your tea). You can also have one sugar free soft drink if you have to have it, a few times a week (not every day). The final two components you need for success are exercise -we believe that you must exercise as well as eat right in order to meet your goals- and also get plenty of sleep! So, make sure you follow an exercise program and workout at least 3-5 times a week. We ve provided you with a program you can do at home or the gym, but you can do any program you like, just get moving! Make sure you clear our program or any one you start with your doctor first! Also, get your rest. Your body needs sleep to rebuild so get at least 6-8 hours of sleep a night. Those who don t sleep enough tend to have a more difficult time losing weight. Lack of sleep causes the production of stress hormones, which slows your metabolism and increases the production of hormones that affect your appetite. So sleep is more important than you think and the lack of it may be sabotaging your results. 4

5 The 21 Day Fat Flush Plan GETTING STARTED YOUR QUICK START GUIDE 1. Take your before pictures. Take your picture in a sports bra (or tank top) and shorts that ll be fine, or a swimsuit is great as well. You ll be happy you did it a few months from now. Obesity is the second leading cause of preventable death in the U.S. Take your body measurements. 1. Bust: Don't squish yourself -- measure all the way around your bust and back right at your nipple line, and make sure the tape measure is not lower. 2. Taking your measurements is an excellent way to keep track of your changing shape as you get fit. When you initially start the program you may increase in muscle, while you are burning fat. Because of this you may weigh a bit more (Don t worry), your body is getting tighter and smaller, and creating its own fat burning furnace. Here is how you take 10 different body measurements. Remember to keep your muscles relaxed while you're measuring. Approximately 127 million adults in the U.S. are overweight, 60 million are obese (Body Mass Index or BMI > 30) and 9 million are extremely obese (Body Mass Index or BMI > 40) Chest: Measure under your breasts but as high up as you can go, keeping the tape measure parallel to this line when you reach it around your back. 3. Waist: Measure wherever it is the smallest (if you have "no waist" go around yourself right at the navel line). 4. Hips: Measure at the very biggest part -- even if that is so low that you are almost on the top of your thighs.

6 5. Midway: Measure midway between the very biggest part of your hips and your waist. 6. Thighs: Measure wherever they are the biggest. 7. Knees: Measure right above the knee. 8. Calves: Measure wherever they are the biggest. 9. Upper arm: Measure wherever they are biggest above your elbows. 10. Forearms: Measure wherever they are biggest below your elbows. Note: Re-measure yourself every 2 months. It may seem discouraging to see your measurements when you start this plan, but once you begin to see results, the feeling of accomplishment is wonderful. It ll be great to watch your body continue to change. 3. Clean out your pantry and fridge this week! Get rid of or give away all sugary and unhealthy foods (cereals, candy, potato chips, any unhealthy snacks or food products.) Get rid of white stuff, sugar, flour, white bread, crackers No more whole milk, you ll be drinking 1% milk from now on. yourself a 55-65cm stability ball, 5 & 8 lb dumbbells for beginners, and 5, 8, and 10 lb dumbbells if you are intermediate level, and 2 exercise bands (different strengths, light and medium if you are a beginner, your choice for intermediate). You can purchase your supplies from the community site go to and join the community, then you can shop from there. Our workout plan can be done at home, so gym membership is not necessary. But, you can also do the program at the gym if you d like. Researchers at the U.S. Centers for Disease Control and Prevention (CDC) estimated that as many as 47 million Americans may exhibit a cluster of medical conditions (a metabolic syndrome or Syndrome X ) characterized by insulin resistance and the presence of obesity, excessive abdominal fat, high blood sugar and triglycerides, high blood pressure (hypertension) and high cholesterol. Center for Disease Control really don t eat there is a motivation internally that I cannot describe, to do things right, because they will see what they ve been doing wrong all this time. We want to compare what and how you used to eat to the way you are going to learn to eat following this plan. Eating smart is 80% of the weight loss battle. You will also journal your physical activity, how much water you consumed, and how long you slept. This is like being your own accountability partner. When you have to write it down, it adds a bit of pressure on you, so it will help you do what is right Sit down this week, and decide which meals you d like to eat for breakfast, lunch, dinner, and snack from the 7 day fat flush meal plan. Write them down on a calendar or sheet of paper that you can post on your fridge. Then go grocery shopping by next weekend so that you ll have everything you need on hand for success. 5. Buy yourself a heart rate monitor if you can. You ll need this for your workouts to make sure you are working smart in your zone. If you are working out from home you ll need to get For those of you who need more accountability you can hire a trainer if you can afford to do so. Get yourself a pair of good cross training shoes for healthy support of your body. 6. Please get a physical before beginning this or any new program or physical activity or eating plan to make sure that what you ll be doing is o.k. for you. Do not proceed without your doctors approval. 7. Journal. You will be writing down what you eat daily for the next 30 days, including this week. BE HONEST. When people realize what they casually eat and how much they

7 GETTING STARTED YOUR QUICK START GUIDE (continued) 8. Blog. This week write a short blog about your thoughts about your road to fitness and put it on the community. Basically a blog is just writing your thoughts like a mini diary. Write about why you wanted to do this, your hopes, your fears, your goals, what you think some of your challenges may be and how you plan on overcoming them. Maybe your expectations, doubts, whatever you feel. Then weekly for the first 12 weeks of your journey you ll continue to write a short blog entry updating the world on your progress, your ups, downs, challenges and triumphs. We ll share the journey with you. After the first 12 weeks then we ll hear from you every other week, and then after 6 months, just once a month or more if you like. An estimated 400,000 deaths per year may be attributable to poor diet and low physical activity. 9. Get support. We also recommend you get a buddy, husband, wife, friend, co-worker whoever you can to be a partner with you. That way you can encourage one another in your journey. I know this may sound like a lot, but believe me you are setting yourself up for success. When you fail to plan, you plan to fail. We want to you to be successful at your goals. I guarantee you if you follow the plan, you will win and you ll help countless others along the way. 7

8 7 DAY FAT FLUSH! He who takes medicine and neglects to diet wastes the skill of his doctors. ~Chinese Proverb (We are not saying you can t take medicine, we do! But poor eating habits do contribute to poor health. An apple a day... Be proactive and eat well! ) Your First 7 Day Plan! Jump Start Your Success Menu Burrito with Berries ¼ Avocado 25 oz (about 2.5 teaspoons) Grated Mozzarella (non fat) 1/3 cup Egg Whites ¼ cup Fresh Strawberries 1 Low Carb taco sized wheat tortilla 1 slice Turkey Bacon (extra lean) In a nonstick pan, scramble eggs and add cheese. Cook Turkey Bacon. Put eggs, and bacon and avocado inside warmed tortilla.. Serve with Strawberries. Sweet & Crunchy Oatmeal with Cottage Cheese 1/3 cup uncooked Oatmeal ½ scoop Protein Powder ¼ cup Cottage Cheese low fat 1 tsp Agave nectar 2 tsp sliced almonds Cook oatmeal according to package directions. Add protein powder, cottage cheese, protein powder and agave to cooked oatmeal and stir. Top with almonds. (Optional way to serve, don t put cottage cheese inside oatmeal, serve on the side.) 8

9 7 DAY FAT FLUSH! 7 Day FAT Flush Plan! Jump Start Your Success Yogurt Parfait 2 oz blueberries ¼ cup cottage cheese 2 tsp almonds ¼ scoop protein powder ½ cup strawberries ¾ cup plain low fat yogurt Mix protein powder into yogurt. In a glass you can layer yogurt, strawberries, cottage cheese, yogurt, blueberries, cottage cheese, yogurt and nuts on top. (or you can in a bowl put the yogurt with berries mixed in with nuts on top, and cottage cheese on the side. Or, eat all parts separate if that s your thing) Canadian Bacon Omelet 2 oz Canadian Bacon 4 egg whites 2 tsp 2% cheddar cheese shredded 1 tbsp green onions 2 tbsp tomatoes chopped 1 whole med. sliced tomatoes 1 med. orange Cook Canadian bacon and slice into strips. Scramble eggs in a nonstick pan, add cheese, green onions and 2 tbsp chopped tomatoes. Serve with 1 whole sliced tomatoes, and orange. Quick Cereal with nuts Yummy Strawberry Smoothie ¾ cup frozen strawberries ¾ scoop protein powder 1 ½ cups water 2 tbsp sliced almonds Place all ingredients in a blender until well blended. Enjoy! BLT 2 slices Turkey bacon (extra lean) 1 slice of a tomato 2 romaine lettuce leaf ½ oz low fat cheese (swiss, cheddar or muenster) ½ whole-wheat pita bread Cook bacon in a nonstick pan. Place all ingredients inside pita bread Egg and Cheese Scramble 1 whole egg 1 egg white 1 tbsp green onion chopped 2 tsp 2% cheddar cheese shredded 2 tsp salsa ½ cup unsweetened applesauce In a nonstick pan scramble eggs with green onions and cheese. After cooked, top with salsa. Serve with applesauce on the side. ¾ cups Kashi Go Lean ½ cup 1% milk 1 tbsp sliced almonds In a bowl place all the ingredients. Enjoy! Cranberry Oatmeal 1/3 cup of uncooked oatmeal ¾ scoop of protein powder 2 tsp cranberries (unsweetened) 1 tbsp almonds sliced 2 tsp agave nectar Cook oatmeal according to package directions. Add protein powder, cranberries, almonds and agave to cooked oatmeal and stir. Menu Chicken Caesar Salad 3 oz cooked (sliced or cubed) chicken breast 3 cups romaine lettuce ¼ cup cubed avocados 2 tbsp fat free Caesar salad dressing 1 medium apple Toss all of the ingredients in a large bowl (except apple). Serve with apple. 9

10 7 DAY FAT FLUSH! 7 Day FAT Flush Plan! Jump Start Your Success Tuna Sandwich with Tomato Soup 3 oz Albacore Tuna (canned in water) 1 tbsp Fat Free Mayonnaise 2 slices romaine lettuce 1 tbsp celery 2 slices Whole Wheat Low Carb Bread 1 tbsp 2% shredded mozzarella cheese ¾ cup canned condensed tomato soup In a bowl mix tuna, mayo, and celery. Serve tuna on bread with lettuce on it. Make soup according to package directions, and sprinkle cheese on top. Annett s Favorite Peanut Butter Cocoa Shake ¾ cup 1% milk 1 1/3 tbsp natural peanut butter 20 g protein powder (about 1 scoop depending on brand) 1 ½ tbsp unsweetened cocoa powder 1 ½ tbsp fructose ¾ cup ice Blend all ingredients until well blended. ENJOY!!! Chicken Salad 2 ¼ oz cooked chicken breast (sliced or cubed) 1/3 cucumber sliced 1 boiled egg sliced 2 ½ cups romaine lettuce 4 cherry tomatoes 1 ½ tbsp fat free ranch dressing 1 pear Combine fist six ingredients. Serve with pear or slice pear and put in salad. Chicken Tacos 3 oz cooked cubed or sliced chicken breast2 Low Carb taco sized wheat tortilla2 tbsp 2% cheddar cheese shredded ¼ cup lettuce 2 tbsp shredded 2% cheddar cheese 2 tbsp mushrooms (sauté if you like) 1 tbsp salsa ½ cup cooked black beans Divide first 5 ingredients between the two tortillas. Serve with beans. Berry Good Yogurt and Salad ½ cup low fat plain yogurt 2 tsp agave nectar 1/3 cup blueberries 2 cups romaine lettuce 1/3 sliced cucumber 1 boiled egg 3 cherry tomatoes 3 oz Canadian Bacon cooked and sliced 2 tbsp fat free Italian dressing Combine yogurt, agave and blueberries in a bowl. In a separate bowl combine lettuce, cucumbers, egg, tomatoes, Canadian bacon and dressing. (If you want you can serve the boiled egg whole on the side, instead of in the salad). Enjoy your Yogurt and Salad! Turkey Wrap 3 oz honey roasted fat free turkey slices 2 oz reduced fat swiss cheese ( thinly sliced) 8 grapes 1 large pear Place cheese inside of a slice of turkey and roll into a wrap. Make as many as you can. Serve with grapes and pear. Humus Turkey Wrap 3 oz fat free turkey slices 3 tbsp hummus 1 medium apple Spread some of the hummus on each turkey slice. Roll them up like a wrap. Serve with sliced or whole apple. Out Wendy s Chili- 12 oz have with water, iced 10

11 7 DAY FAT FLUSH! 7 Day FAT Flush Plan! Jump Start Your Success Menu Mozzarella Chicken and Rice 3 oz chicken breast ½ cup meatless spaghetti sauce 2 tbsp reduced fat mozzarella cheese ½ cup steamed rice 1 cup steamed zucchini Chicken Teriyaki Wrap 3 oz sliced chicken breast 2 tbsp swiss cheese 1 ½ tbsp teriyaki sauce (reduced sodium) 2 low carb taco tortillas Cook chicken and mix in teriyaki sauce. Divide between 2 tortillas and sprinkle with swiss cheese. Bake chicken in the oven with ½ cup spaghetti sauce until done (use a food thermometer to tell if done). Sprinkle with cheese and place back into oven until cheese melts. Serve over cooked rice with zucchini on the side. Taco Salad ½ pinto or black beans 3 tbsp low fat grated cheese 2 oz taco seasoned lean ground beef 1 tomato diced 1 cup red onions and green peppers diced 1 cup lettuce shredded 1 corn tortilla, toasted and broken into chips 2 tbsp guacamole 2 tbsp fresh salsa Brown ground beef and season with taco seasoning. Mix all the ingredients in a large bowl and enjoy! Sweet Salmon Salad 4 oz grilled Salmon 3 cups fresh Spinach 3 oz red peppers (grill if you wish) 7 oz mushrooms sliced 3 tbsp dried sweetened cranberries 3 tbsp raspberry vinaigrette fat free Mix all ingredients and enjoy! Pepperoni Pizza and Caesar Salad 1 South Beach Pepperoni Pizza (in frozen section) 2 cups romaine lettuce torn into pieces 2 tbsp fat free Caesar dressing 1 ½ tbsp grated parmesan cheese Heat pizza according to package directions. Mix salad ingredients together and njoy! (346 calories) Salmon and Pilaf 4 oz grilled salmon ½ cup rice pilaf (cook according to directions) ½ cup steamed corn 2 cups mixed greens 6 cherry tomatoes 2 tbsp low fat dressing of your choice Serve salmon with pilaf and salad with tomatoes on the side. Or you can serve the salmon on top of the lettuce to make a yummy salmon salad! Chicken Stir Fry 3 oz diced chicken breast ¼ cup mushrooms 2 tbsp walnuts ½ cooked brown rice 2 tbsp stir fry sauce ½ mixed frozen stir fry vegetables Stir fry diced chicken in nonstick pan. Add mushrooms, stir fry veggies. Add stir fry sauce and heat thoroughly and add walnuts. Serve the stir fry chicken mixture over rice. 11

12 7 DAY FAT FLUSH! 7 Day FAT Flush Plan! Jump Start Your Success Menu Bar or Balance Bar Eat one Nutrition Bar with water, decaf coffee or tea. Knudsen Cottage Doubles String Cheese and Grapes 2 oz low fat string cheese ¾ cup grapes Have cheese with grapes. Boiled Eggs and Apple 1 whole boiled egg 2 boiled egg whites 1 medium apple 1 Knudsen Cottage Doubles (single serving size) 2 tsp Almonds or Walnuts Add nuts to Knudsen Cottage Double and enjoy. Soybeans and Grapes ¼ cup Soybeans (raw) 8 grapes Eat soybeans and grapes Peanut Butter Yogurt 8 oz fat free yogurt 1 tbsp natural peanut butter 2 tsp fructose 5 grams protein powder Stir all ingredients together and enjoy. Cheese and Wine 4 oz white or red wine 2 oz reduced fat cheese of your choice Apples and Peanut Butter 1 small apple cored and sliced 1 tbsp natural peanut butter 13 grams protein powder 1 tbsp 1% milk 1 tsp fructose (granulated) In a small bowl, stir peanut butter, protein powder, milk and fructose. Serve spread on apple slices. Season boiled eggs to taste with little salt and pepper. Serve with apple. Grocery List: Meat: Turkey Bacon Canadian Bacon Chicken Breast Leanest Ground Beef (95) Salmon Honey Roasted fat free turkey slices Albacore Tuna (canned in water) Breads: Pita Bread Wheat (low carb if possible) Whole Wheat low carb bread Low Carb Taco size Tortillas Corn Tortilla (or leftover tortilla chips) Produce: Avocado Apple (medium) Celery Corn (fresh or frozen) Cucumber Green onions Mixed Greens (salad bag of mixed greens) Strawberries Blueberries Cranberries (unsweetened) Dried sweetened cranberries Orange Pear Grapes Mushrooms Zucchini Soybeans (fresh and Raw) (or Edamame Raw) Red or Green Pepper Frozen strawberries 12

13 7 DAY FAT FLUSH! 7 Day FAT Flush Plan! Jump Start Your Success Grocery List: Frozen stir-fry veggies (or fresh ) Tomatoes (cherry and whole) Romaine Lettuce Fresh Spinach Guacamole Miscellaneous: Rice Applesauce unsweetened Spaghetti Sauce Humus (lowest fat) Salsa Fat Free Caesar Salad Dressing Fat Free Raspberry Vinaigrette Fat Free Ranch Dressing Fat Free Italian Dressing Teriyaki Sauce (reduced sodium) Stir Fry sauce (low sodium if you can find it) Unsweetened Cocoa Powder Natural Peanut Butter Tomato Soup (condensed or make your own fresh) Black Beans (in can is fine) Agave Nectar Fructose (found in healthy stores or online. You can use agave instead if you like) or Balance Bar (whatever flavor you like, my favorite is Carmel Nut Blast) Dairy: Egg Whites Eggs (whole) Low fat plain yogurt Non-fat Mozzarella Low fat cheese Swiss Low fat Cheddar cheese Low fat String Cheese Low fat Cottage Cheese Grated Parmesan Cheese (not in a can, fresh) Knudsen Cottage Doubles 1% Milk Nuts and Cereal: Oatmeal Kashi Go Lean Cereal Protein Powder (we use Whey Protein) Sliced Almonds Walnuts 13

14 21 DAY EATING PLAN 21 Day Eating Plan Your Clean & Lean Routine The following meal plan has been created to help you during the initial stages of weight loss. It provides approximately 1500 calories, which is sufficient for most people to achieve significant weight loss in a healthy way. If you feel this calorie level is too high or too low for you, simple changes can be made to accommodate your specific needs. Because only three weeks of meals has been provided, during a 12-week period you will repeat the three-week cycle four times. The meals at each mealtime (breakfast, lunch, dinner, snack) have a similar make up that goes as follows: 2 Grains 1 Fruit 1 Dairy 1 Fat 2 Grains 1 Fruit 1 Vegetable 2 oz Protein 2 Fat 2 Grains 2 Vegetables 4 oz Protein 2 Fat 1 Dairy 1 Fruit Total Daily Caloric intake: 1500 (1,300: remove snack/ 1,800 calories, add 1 Grain, 1 Vegetable, 1 Protein, 1 Fat). 6 Grains, 3 Fruits, 3 Vegetables, 2 Dairy, 6oz Protein, 5 Fats This meal plan was created by certified and registered dietitian Laura Crane. Laura has a BS in Diet & Nutrition from Brigham Young University & the founder of Neighborhood Nutrition, and mother of 2 14

15 21 DAY EATING PLAN Day 1 2 Slices WW Toast 1 Cup NF Yogurt 1 Small Banana 2 Tsp trans-free light tub margarine 1 Cup Low-sodium Chicken Noodle Soup 6 Saltines 1 cup salad greens 1 cup raw vegetables 3 Tbsp LF salad dressing 1 oz reduced fat cheese 1 small Orange Spaghetti with 4 oz lean ground beef ½ cup meatless spaghetti sauce ½ cup spaghetti pasta cooked in water w/ 1 tsp olive oil 1 cup steamed broccoli with 1 tsp. trans-free tub margarine 1 cup NF milk 1 cup grapes Day 2 1 cup cooked oatmeal 1 Cup NF milk ¼ cup raisins 2 Slices WW bread 3 oz. turkey slices 1 tsp mayo 1 tsp mustard 1 cup carrot sticks 1 tbsp LF dressing ½ cup tomato juice 1 small Pear 4 oz grilled/baked fish 1 cup rice pilaf (made with 2 tsp olive oil) 1 cup steamed zucchini 1 mozzarella stick 1 small apple Day 3 1 cup dry non-sugar cereal 1 cup NF milk 1 small orange 1 slice WW toast 2 tbsp trans-free light tub margarine Pita Pocket with one pita 3 oz. grilled chicken strips 1 Cup Shredded lettuce ½ cup chopped tomatoes ¼ avocado 1/2 cup apple juice mixed with SF lemon-lime soda 2 slices of medium ham pizza, thin crust ½ cup cottage cheese 1 cup steamed carrots ½ cup NF frozen yogurt 1 cup cubed cantaloupe Day 4 ½ cup LF granola 1 Cup NF yogurt ½ cup blueberries 1 WW hamburger bun 1 veggie burger patty Lettuce and tomato slices 1 cup pea pods 2 Tbsp Ranch dip 1 small apple Soft tacos with two small tortillas, 4 oz lean ground taco-seasoned beef 1 cup shredded lettuce, diced tomato 2 Tbsp sour cream ½ cup sautéed green beans in 1 tsp olive oil 2 cups SF, NF hot cocoa 1 cup grapes Day 5 1 Small Bagel 1 Cup NF milk 1 small Pear 2 tbsp light cream cheese 2 slices WW bread 2 Tbsp peanut butter (will include fat servings) 2 tbsp SF jam 1 cup tomato juice 1 small banana Stir-Fry with 2 tsp olive oil, 1 cup mixed frozen stir-fry vegetables 4 oz grilled chicken strips 1 cup steamed rice 1 NF yogurt 1 small orange Day 6 Yogurt Smoothie with 1 Cup NF Milk 5 Frozen Strawberries 1 packet sugar Sub Granola Bar Chicken salad with 3 oz canned chicken, 1 tsp mayo, ¼ cup chopped celery, chopped grapes 10 baked whole grain wheat crackers ½ cup pineapple chunks 2 cups mixed greens salad 2 Tbsp LF dressing 1 Baked potato with 2 oz ham cubes, 2 tbsp sour cream, 2 tbsp LF cheddar cheese, ½ cup cooked broccoli florets ½ cup steamed asparagus 1 cup NF milk ¼ cup raisins 15

16 21 DAY EATING PLAN Day 7 1 WW English Muffin 2 Tsp. LF trans-free tub margarine 1 small apple 1 oz mozzarella cheese 2/3 cup cottage cheese ½ cup light canned peach slices 1 small bagel 2 cups cauliflower and broccoli florets 2 tbsp ranch dip Gilled chicken breast sandwich with 4 oz chicken breast, 1 tsp LF mayo 2 cups mixed green salad 2 Tbsp LF dressing ½ cup SF pudding made with NF milk 1 small banana Week 2 Day 8 1 cup non-sugar wheat cereal 1 cup NF milk 1 slice WW bread 1 tbsp trans-free light tub margarine 1 Tbsp SF jelly 1 cup cubed cantaloupe Tuna Sandwich: 2 slices WW bread ½ cup water-packed tuna 1 Tbsp. light mayo 1 cup carrot sticks 1 tbsp. ranch dip 1 cup grapes 4 oz grilled chicken breast 2 small red (new) potatoes, roasted with 1 tsp. olive oil, salt/pepper, parsley 1 cup steamed broccoli with 1 tsp light trans-free tub margarine ½ cup NF frozen yogurt ½ cup blueberries Day 9 2 frozen waffles 1 Tbsp light syrup 1 tbsp trans-free light tub margarine 1 small banana 2 cup SF/FF hot cocoa ½ cup LF cottage cheese ½ cup light canned peaches 2 large flavored rice cakes 2 cups mixed green salad 2 tbsp LF dressing 4 oz lean ham ½ cup steamed green peas 1 small dinner roll 1 tbsp. trans-free tub margarine 1 cup steamed carrots ½ cup SF/FF ice cream ½ cup fresh rasberries Day 10 1 cup NF yogurt ½ cup LF granola ¼ cup raisins Egg salad sandwich: 2 hard-boiled eggs, chopped and mixed with 1 tbsp. light mayo, 1-2 tsp relish 2 slices WW bread ½ cup yellow/green beans with 1 tbsp LF Italian dressing 1 small orange 4 oz grilled salmon ½ cup rice pilaf ½ cup steamed corn 2 cups mixed green salad with tomato slices 2 tbsp LF dressing 1 cup NF milk ½ cup light canned peaches Day 11 1 small orange 1 WW English muffin 1 tbsp trans-free light tub margarine 1 cup NF milk 1 WW hamburger bun 1 veggie burger pattie Lettuce/tomato/pickles 1 tbsp light mayo 1 cup cauliflower florets with 1 tbsp LF dresssing 1 cup cubed cantaloupe Mini-pizzas: 1 WW English muffin 4 tbsp mozzarella cheese 2 oz Canadian bacon ¼ cup pizza sauce 1 cup green beans sauteed with 1 tsp olive oil and1 tbsp slivered almonds ½ cup SF pudding prepared with NF milk 1 small banana Day 12 1 cup oatmeal 1 cup NF milk 1 tbsp. chopped nuts ½ grapefruit Pasta salad: 1 cup bowtie pasta ½ cup chopped broccoli, carrots, red/green peppers 3-4 tbsp LF Italian dressing 2 oz cubed ham 2 small clementines 3 oz chicken breast baked in ½ cup meatless spaghetti sauce sprinkled with 2 tbsp. mozzarella cheese, served over ½ cup steamed rice 1 cup steamed zucchini 1 tbsp. trans-free light tub margarine 1 cup NF milk 1 small sliced apple 16

17 21 DAY EATING PLAN Day 13 1 small pear 1 small cinnamon-raisin bagel with 1 tbsp. light cream cheese 1 cup NF yogurt 1 cup lentil soup 6 Saltines 1 Mozzarella cheese stick 1 tomato, sliced and drizzled with 1-2 tbsp. LF dressing 1 cup grapes 2 small WW tortillas 3 oz grilled flank steak marinated in 2 tbsp lime juice and ½ tsp fajita seasoning ½ cup onions/bell peppers grilled in 1 tsp olive oil ½ cup diced tomatoes 3 tbsp LF shredded cheddar cheese 1 cup NF yogurt 1 small orange Day 14 1 cup strawberries 2 whole wheat (4 in) pancakes 1 tbsp. trans-free light tub margarine 1 tbsp. light syrup 1 cup NF milk Turkey Sandwich: 2 slices WW bread 2 oz turkey slices Lettuce/tomato slices 1 tbsp light mayo 1 cup pea pods 1 tbsp LF dip ½ cup fresh pineapple Chefs Salad: 2 oz sliced turkey and ham 1 boiled egg, sliced 2 tbsp. shredded mozzarella cheese 2 cups mixed greens 1 cup raw broccoli/cauliflower mix 4 tbsp light dressing 1 cup vegetable soup 1 cup NF milk ½ cup cinnamon apple sauce Week 3 Day 15 ¾ cup non-sugar dry cereal 1 cup NF milk ½ WW English Muffin 1 Tbsp. light trans-free tub margarine ½ cup 100% OJ Turkey Sandwich: 2 slices WW bread 2 oz sliced turkey Lettuce/tomato slice 1 tsp. light mayo 1 cup cucumber slices 2 Tbsp. sour cream baseddip 1 small apple Taco Salad: ½ pinto or black beans 3 Tbsp. grated low-fat cheese 2 oz. taco-seasoned lean ground beef 1 tomato, sliced 1 cup green peppers, red onions, etc. 1 cup lettuce 1 corn tortilla, toasted and broken into chips 2 Tbsp. guacamole Picante sauce ½ cup LF ice cream ½ cup fresh raspberries Day 16 1 cup cooked oatmeal ½ grapefruit 1 cup NF yogurt 1 cup vegetable soup 6 saltine crackers 1 cups mixed greens with 1 cup raw mixed vegetables 2 oz cubed ham 2 Tbsp light dressing 1 cup grapes 4 oz baked or grilled fish 1 medium baked potato 1 tbsp LF sour cream 1 Tbsp light trans-free tub margarine 1 cup steamed carrots 1 cup NF milk ½ cup cinnamon apple sauce Day 17 Fruit Smoothie with 1 cup NF milk 3 frozen strawberries ½ small banana 2 Slices WW toast 1 Tbsp. light trans-free tub margarine 1 pita bread 4 tbsp hummus 1 cup pea pods 2 tbsp light dressing ¼ cantaloupe 4 oz pork loin ½ cup green peas 1 small dinner roll 2 cups mixed green salad 2 Tbsp. LF dressing 1 Tbsp. light trans-free tub margarine 1 cup NF yogurt 1 cup strawberries Day 18 1 ½ cup non-sugar dry cereal 1 cup milk ½ grapefruit Tuna fish sandwich: 2 slices WW bread, 1 Tbsp. light mayo ½ cup water-packed tuna oz can tomato juice 1 small banana Spaghetti: ¾ cup cooked spaghetti noodles ½ cup meatless spaghetti sauce 3 oz lean ground beef 3 Tbsp. parmesan cheese 1 cup steamed green beans 17

18 21 DAY EATING PLAN 1 cup NF milk ½ cup light canned peaches Day 19 1 small cinnamon-raisin bagel 1 Tbsp light cream cheese 1 cup NF yogurt ¼ cantaloupe Tortilla roll-up: 1 small tortilla 2 oz ham slices 2 Tbsp LF cream cheese Lettuce/tomato slices 10 baked whole grain wheat crackers 1 small pear 1 cup carrot sticks 2 slices of medium ham pizza, thin crust 1 cup steamed broccoli ½ cup SF pudding made with NF milk 1 small banana Day 20 1 Fruit and cereal breakfast bar 1 cup NF milk 1 small orange ½ cup cottage cheese ½ cup light canned peaches 1 WW English muffin, toasted 1 Tbsp. LF trans-free tub margarine 1 cup broccoli florets 2 Tbsp. LF dressing Grilled chicken burger: 4 oz grilled chicken breast 1 WW Hamburger bun Lettuce/Tomato slices 1 Tbsp. LF mayo 2 cups mixed green salad with ½ cucumber/tomato slices 2 Tbsp. LF dressing 1 cup NF milk 1 cup grapes Day 21 1 cup raisin bran 1 cup milk 1 small banana 1 small apple 2 Tbsp. peanut butter (includes fat) 4 graham cracker squares 1 cup pea pods 4 oz roasted turkey ½ cup corn, steamed ½ cup mashed potatoes, prepared with chicken broth 2 Tbsp. turkey gravy 1 cup steamed carrots 1 cup NF yogurt 1 small pear Grocery List: Foods from the meal plan to have on hand Dairy/Cold NF Milk NF yogurts of any flavor Part-skim mozzarella cheese Mozzarella cheese sticks Low-fat cheddar shredded cheese Low-fat cottage cheese Light trans-free tub margarine Sour cream-based vegetable dip Light Cream cheese Plain or flavored hummus Eggs Slice turkey and ham Canadian Bacon Produce Bagged mixed green salad (for convenience) or heads of various kinds of lettuce (green leaf, red leaf, butter) Baby carrots or whole carrots Russet Potatoes Red Potatoes Pea pods Zucchini Tomatoes Broccoli and cauliflower florets or crowns Avocados Green and red peppers Green Beans Asparagus Cucumber Celery Produce (cont) Limes Blueberries, blackberries, strawberries Grapes Cantaloupe Apples Oranges Bananas Canned/Jarred Canned, water-packed tuna Canned Chicken Vegetable soups (with noodles) Low sodium chicken noodle soup Lentil Soup Kidney or pinto beans Meatless spaghetti sauce Turkey gravy Green/yellow bean mix Canned light peaches Canned pineapple in own juices or water Meatless Spaghetti Sauce Pizza sauce Applesauce Dry Non-sugar cereal Low-fat granola Low-fat granola bars Fruit and cereal bars 18

19 21 DAY EATING PLAN Grocery List: Dry (cont) Oatmeal Whole Wheat bread Whole wheat English muffins rolls Whole wheat hamburger buns Small Bagels Fajita-sized tortillas Rice Rice Pilaf Spaghetti Noodles Saltines Whole grain baked wheat crackers Flavored Rice cakes Pita bread Graham crackers Condiments Mustard Light Mayo Low-fat salad dressing Low-fat italian dressing Olive or canola oil Salsa or picante sauce Sugar-free jam or jelly Parmesan cheese Taco seasoning packet Fajita seasoning packet Light syrup Sugar substitute packets Frozen Bagged corn Bagged peas Bagged green beans WW waffles Chicken breasts Japanese stir-fry mixed vegetables Fish fillets Veggie Burger patties Low-fat ice cream Grilled Chicken strips Strawberries Meats Fish fillets (can also get frozen) Pork loins 90% lean ground beef Flank steak Other Raisins Peanut Butter Sugar-free jam or jelly Small canned tomato juice Sugar-free, non-fat hot coco mix Sugar-free pudding mix or sugar-free pudding cups Free Foods You may be wondering what kinds of foods exist that you can add to your meals, cook with, or have as additional snacks without breaking the bank. Here are a few suggestions for you. These foods provide 20 calories or less per serving. Pay closer attention to the foods listed with an actual serving size larger amounts will start adding too many calories. Water Baking powder or baking soda Boullion Sugar-free soft drinks Broth (buy low sodium variety if possible) Chives Club soda Cranberries, unsweetened Sugar-free drink mixes Coffee, tea (without additions of course) Lemon, lime Sugar-free gelatin Barbecue sauce (1 Tbsp. or less) Ketchup (1 tsp) Apple Butter (1 Tbsp) Chili sauce (1 Tbsp) Sugar substitutes Salsa or picante sauce Low-fat whipped topping (2 Tbsp) Hot sauce Herbs and spices, including dried mixes Mustard Worcestershire sauce (not too much high in sodium) Pickles (another high sodium so use sparingly) Soy Sauce (try lower sodium variety) Steak sauce Pepper Vinegar Lettuce, parsley, radishes, celery Butter-flavored sprays Non-stick cooking spray 19

20 :12 WEEK WORKOUT Fit Moms United BONUS This is a LOW FAT workout program designed to help you lose inches and integrate fitness into your lifestyle for LIFE in 12 weeks or less! Adiam condimentum Purus, in consectetuer Proin in sapien. Fusce urna magna,neque eget lacus. Maecenas felis nunc, aliquam ac, consequat vitae, feugiat at, blandit vitae, euismod vel. 12 Week Resistance & Cardio Workout Program. LEVEL: Beginner Weeks 1-4: During this first phase we ll start with basic exercises. The exercises will be focused on one body part at a time with light weights. The focus here is mainly Fit Moms United on getting the body mechanics down, and having the correct form to keep from getting injured. Correct form is very important to increasing fitness fast. This program is great for people who have little to no experience working out with weights, or have not been working out regularly for a long time, I have designed the workouts for to be a stepping stone for the later weeks of the program. Weeks 5-8: We will work on combination exercises during this phase of the WORKOUT PLAN! BY MICHELLE KYMAN CERTIFIED PERSONAL TRAINER MOTHER OF TWO.

21 Top 5 Weight Loss Tips: Consistency is the key. 1. Do not Skip Meals Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Weeks 9-12: In the last phase of the program, your body will be oriented towards dynamic movements and you will be enjoying a higher level of fitness. Your body will look and feel better than ever before. During this phase you will be ready to do more combination exercises, along with increasing the weight per exercise. Everyone is different, so the suggested weight on each exercise is just a suggestion. Increase the weight if necessary. Key Notes: When choosing a weight that works best for you, you want to keep in mind the following: 1) if you can do 5 more reps with the correct form on an exercise, the weight is too light, and 2) if you can t finish the reps listed with good form, the weight is too heavy. Your last 2-3 reps should 21 be pretty tough (you feel your muscles burn), but you are able to keep good form. Heart Rate: I suggest getting a heart rate monitor because it s the only way to know exactly how hard (intense) you re working out. To make this program work for you, it s important to, one, follow the nutrition portion as well as you can, but to also challenge yourself with the exercise program. A lot of time clients feel like they have had a hard workout, but they don t know for sure unless they are guided by their heart rate. You will see that each week there is a range you should try to obtain while doing your cardio and/or resistance training. This will ensure that you are pushing yourself hard enough to burn those calories needed for weight loss!! 2. Eat 4 to 5 meals a day. Again, eating smaller meals more often kick starts your metabolism and discourages the body from storing fat. 3. Calculate Your Basal Metabolic Rate (BMR) BMR= Body weight [lbs]*15+ ({minutes of moderate activity per day}*3.5) Note: To lose weight an average 2 pounds a week you must subtract 500 from your calculated BMR. BMR-500= Total calorie intake a day 4. Go LOW GI Eat a lot of foods that are low on the glycemic index. Foods that are very high fiber and low in sugar. Fresh vegies, and fresh fruits (except grapes and bananas). 5. Drink lots of water. Calculate Max Heart Rate: Take your age (30 years old). Subtract that number (30) from 220. Take that number (190) and multiply it by the percentages listed in the range (i.e. 70% - 85%) = 190. Then 190 x.70 = 133 and 190 x.85 = 162. So for your age, you would want to keep your heart rate between when working at 70% to 85% of your maximum heart rate. Your maximum heart rate being 190.

22 12 Week Beginner Workout Plan: (continued) Equipment: I have to assume that maybe half or more people signing up for the challenge do not have a gym membership. Assuming this, I have put a small list together for the type of equipment I would like everyone to purchase cm exercise ball 2. 5, 8, and 10 lb hand weights 3. 2 resistance bands (different strengths). If you do have a membership, you can still do all these exercises at the gym. If you are making exercising a lifestyle after this challenge, it s a good idea to have this type of equipment anyways. Weights: My suggestions for the weights that go along with the exercises are just that. Everyone is different, and some people may be stronger than others. This is why I ve explained how to determine if a weight is too heavy or too light. This is an important concept for each individual to understand. You want to be challenged enough, but not use too heavy a weight and hurt yourself. Note: This program uses a 4 day exercise week. We suggest a Monday, Tuesday, Thursday, Friday schedule. Again, please talk to your physician before starting this or any workout or diet program. Do not begin this or any program without getting your doctors approval. This is a program for Beginners. 22

23 12 WEEK LEAN FITNESS ROUTINE At one point I was over 200 lbs and did not know if I would ever lose the weight. I decided to commit to following a plan and following through. I worked with a trainer and was so inspired with my own results I decided to become certified and devote my life to helping others experience the same kind of breakthrough. Michelle Kyman Certified Personal Trainer Mother of two 12 Week Beginner Workout Plan! Week 1 Day 1 legs biceps chest shoulders abs Cardio Squats Biceps Curls Push-Ups 0 lbs. 5 lbs. 0 lbs. 0 lbs. 2x10 2x10 3x20 0 lbs. 5 lbs. (increase 2x x10

24 12 Week Beginner Workout Plan: Day 2 2x10 2x10 2x10 2x10 3x20 Day 3 2x10 2x10 2x10 2x10 3x20 Day 4 2x10 2x10 2x10 2x10 3x20 24

25 12 Week Beginner Workout Plan: Day 5 2x10 2x10 2x10 2x10 3x20 Day 6 2x10 2x10 2x10 2x10 3x20 Day 7 2x10 2x10 2x10 2x10 3x20 25

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27 12 Week Beginner Workout Plan: Day 11 2x10 2x10 2x10 2x10 3x20 Day 12 2x10 2x10 2x10 2x10 3x20 Day 13 2x10 2x10 2x10 2x10 3x20 27

28 12 Week Beginner Workout Plan: Day 14 2x10 2x10 2x10 2x10 3x20 Day 15 2x10 2x10 2x10 2x10 3x20 Day 16 2x10 2x10 2x10 2x10 3x20 28

29 12 Week Beginner Workout Plan: Day 17 2x10 2x10 2x10 2x10 3x20 Day 18 2x10 2x10 2x10 2x10 3x20 Day 19 2x10 2x10 2x10 2x10 3x20 29

30 12 Week Beginner Workout Plan: Day 20 2x10 2x10 2x10 2x10 3x20 Day 21 2x10 2x10 2x10 2x10 3x20 Day 22 2x10 2x10 2x10 2x10 3x20 30

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35 12 Week Beginner Workout Plan: Day 35 2x10 2x10 2x10 2x10 3x20 Day 36 2x10 2x10 2x10 2x10 3x20 Day 37 2x10 2x10 2x10 2x10 3x20 35

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38 12 Week Beginner Workout Plan: Day 44 2x10 2x10 2x10 2x10 3x20 Day 45 2x10 2x10 2x10 2x10 3x20 Day 46 2x10 2x10 2x10 2x10 3x20 38

39 12 Week Beginner Workout Plan: Day 47 2x10 2x10 2x10 2x10 3x20 Day 48 2x10 2x10 2x10 2x10 3x20 39