THE CHALLENGE. bounce

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1 WHEN YOUR PANTSDON TQUI TEFI T! THE 7DAY S KI NNY J EANS CHALLENGE RobWor mal d b bounce f i t ness

2 WELCOME Hi there! Welcome to the Bounce Fitness 7 Day Skinny Jeans Challenge. I m Rob Wormald, a personal trainer and nutritionist from Dublin, Ireland. I am fortunate to be in a career where helping people succeed is by far the most fulfilling part of the job. For the past 8 years I have worked with many clients across the globe who have struggled with weight loss. Over the years, one of the biggest complaints I hear from females in their early twenties to late forties is that they can t quite fit in to their favourite jeans anymore. Often they have a favourite pair of jeans that are sitting idly in the wardrobe and never get to wear them, simply because they are a few inches too small for them, or would be just too uncomfortable to wear on a night out no matter how good they look! So I decided to put together an easy-to-follow nutrition and exercise plan for anyone who is just a few inches away from getting in to their favourite jeans. Follow this plan to the letter, and next weekend you might just be taking those hot skinny jeans out from your wardrobe and slipping them on comfortably. By following this plan, you can expect: Weight loss More energy Better sleep patterns Better digestive health Clearer, more radiant skin and nails It s super easy to follow. Just stick to the nutrition plan I ve listed and do the workouts set out in this manual and you will be well on your way to feeling 10 times sexier than you have in ages. If you ve any questions I m just an away. Plus I love to get feedback from my programmes so get in touch anytime.

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4 THE 7 DAY SKINNY JEANS CHALLENGE

5 THE DIET NUTRITION This will count for 80% of your results. If you don t eat well, you will fail! There are certain foods you will NOT be consuming on the 7 Day Skinny Jeans Plan, these are as follows: NO ALCOHOL NO WHEAT PRODUCTS NO DAIRY NO SUGARS NO PROCESSED FOODS NO CAFFEINE You will feel less sluggish and have more energy in next to no time! If your body has been used to all of the toxins listed above be prepared for the detox hangover, don t worry its perfectly normal and will pass. To help you through the detox hangover make sure you drink plenty of water and herbal teas, get lots of fresh air and stay away from temptation. Drink as much liquorice tea as you like before 2pm and Tulsi teas from 4pm, remember NO CAFFIENE and that goes for decaf products as well! Please remember its VITAL you drink enough water, 1 litre for every 50 lbs of your body weight, minimum! Try to buy as much organic produce as you can or choose free range local produce. Pile your greens high and keep their cooking to a minimum, watercress, spinach, rocket and broccoli are your secret weapon when it comes to fat loss.

6 Day 1 Breakfast SHAPE Smoothie Lunch Protein Packed Salad 1 Chicken Dinner A small beef fillet served with Watercress and Walnut Salad Day 2 Breakfast Pineapple and Coconut Smoothie Lunch Protein Packed Salad 2 Salmon Dinner Thai Turkey Lettuce Wraps Day 3 Breakfast Coconut & Berry Smoothie Lunch Protein Packed Salad 3 Turkey Dinner Chicken Kiev served with Cauliflower mash Day 4 Breakfast Tropical Smoothie Lunch Protein Packed Salad 2 Salmon Dinner Rosemary, Tomato & Olive Chicken Day 5 Breakfast SHAPE Smoothie Lunch Protein Packed Salad 1 Chicken Dinner Thai Turkey Lettuce Wraps Day 6 Breakfast 3 Egg Surprise Lunch Protein Packed Salad 3 Turkey Dinner A small beef fillet served with Watercress and Walnut Salad Day 7 Breakfast SHAPE Smoothie Lunch Protein Packed Salad 1,2 or 3 Dinner Roast Chicken Breast served with steamed greens

7 BREAKFASTS SHAPE Green Smoothie Ingredient ½ celery stick ½ avocado 1 tsp cashew nut butter 1 tsp coconut oil Handful of spinach & watercress 3 strawberries Splash of coconut milk Ice cubes Place ingredients into blender and blend Drink immediately Tangy Morning Smoothie 1 small Banana handful of spinach 6 whole strawberries 1 kiwi fruit 200ml milk rice, coconut or almond 1 tsp almond butter 1 tsp coconut oil juice of 1 lime Blend all ingredients until smooth and enjoy

8 Coconut and Berry Smoothie 200ml coconut milk 50g blueberries 50g blackberries 1 tsp almond butter 1 small banana ½ tsp cacao powder sprig of mint ice cubes Place ingredients into blender and blend Drink immediately Blend all ingredients until smooth Pineapple and Coconut Smoothie 1 small Banana 50g fresh pineapple Handful fresh spinach 200ml coconut milk 1 tsp almond butter ½ tsp cinnamon powder Blend all ingredients until smooth and enjoy

9 Tropical Smoothie 200ml coconut milk ½ mango 50g fresh pinapple 1 tsp coconut oil ½ tsp cacao powder sprig of mint juice of ½ lime ice cubes Place ingredients into blender and blend Drink immediately 3 Egg Surprise 3 eggs, beaten ½ red chilli, chopped 1 clove garlic, sliced ½ red pepper, sliced large handful of fresh spinach 1 tsp coconut oil Heat oil in frying pan and stir fry spices for 1 minute Add egg mixture and scramble, when just set add in spinach and cook for 1 minute until wilted Serve with a watercress or green salad Blend all ingredients until smooth and enjoy

10 LUNCHES Protein Packed Salad Base 1 egg, boiled 1 tsp coconut oil handful of watercress, spinach and rocket mixed leaves 4 cherry tomatoes, halved 1 avocado, sliced ½ pepper, sliced ½ red onion, sliced juice of ½ lime 1 tsp coconut oil 1 tsp mixed dried spices, chilli, paprika, mixed spice etc 1 clove garlic, crushed You can cook the protein the night before and leave in the fridge for your lunch the next day, just don t add the lime juice until the last minute Protein Packed Salad 1 1 Chicken Breast Protein Packed Salad 2 1 Salmon Fillet Protein Packed Salad 3 1 Turkey Breast Fillet Infuse protein choice with mixed spices and garlic, leave to marinate for at least 30 minutes Heat oil in pan and fry off chicken, salmon or turkey to brown on both sides before transferring to a hot oven for around 20 minutes Prepare salad on plate and slice protein choice onto middle of leaves before squeezing lime juice over, season and enjoy

11 DINNERS A small pan fried beef fillet or lamb steak served with Fennel, Watercress and Walnut Salad. Fennel, Watercress and Walnut Salad juice of 1 lime 1 tbsp coconut oil, melted 1 large head fennel, halved and thinly sliced small bag of watercress 50g walnuts In a large bowl, whisk the lime juice and oil together with a fork and season to taste. Add the fennel and toss to coat. Leave to marinate for 10 mins if you have time. Just before serving, tip the watercress.

12 Thai Turkey Lettuce Wraps 1 tbsp coconut oil 1 red onion chopped 2 garlic cloves chopped 1 lb turkey mince 3 tbsp soy sauce 3 juiced limes 1 bunch spring onions (thinly sliced) 2 red chillis seeded, de-veined, and thinly sliced handful chopped coriander handful chopped mint little gem lettuce leaves Heat oil over medium heat in a large non-stick pan. Lightly sauté red onion until it begins to soften, about 5 minutes. Add turkey and stir-fry, add chilli & garlic. Continue to cook until no longer pink, about 15 minutes. Drain any juice or fat and turn off the heat, cooling meat for 5 minutes. Add soy sauce, coriander, mint and lime juice to turkey and stir. Taste for seasoning then put in a serving bowl. To serve, put mince in a lettuce leaf, then top with some spring onions.

13 Cauliflower Mash 1 Cauliflower 3 Cloves of Garlic 1 Tablespoon of Coconut Oil Salt and Pepper to taste Cook the cauliflower in boiling water then add to blender with all other ingredients Blend until smooth Chicken Kiev I Chicken Breast 2 Cloves of Garlic, sliced 1 Red Chilli, sliced 1 Tablespoon of Coconut Oil Salt and Pepper to taste Heat oven to 180 Gas 6 Flatten out the chicken breast with a rolling pin or mallet Lay chilli and garlic on one side of the breast then smear with the coconut oil, season Roll the breast up and bake for 30 minutes Serve with cauliflower mash and spinach

14 Rosemary, Tomato and Olive Chicken (Makes 2 servings) 2 tsp Coconut Oil 2 Chicken Breasts, sliced 1 Large onion, chopped 2 cloves garlic, crushed Pinch of chilli flakes Rosemary chopped small bunch 1 tin chopped tomatoes 8 black olives pitted 100ml wheat free chicken stock Heat 2 tsp oil and brown sliced chicken for 2-3 minutes Add all other ingredients except olives and cook out for 20 minutes, add olives and serve with a HUGE Watercress & Avocado salad

15 THE WORKOUTS DAY ONE WORKOUT ONE WARM UP 5 MINUTE WALK OR JOG AND/OR 2 MINUTES RUNNING ON THE SPOT WITH 30 JUMPING JACKS BEGINNER LEVEL 1. SQUATS X 30 SECONDS 2. PUSH UPS X 30 SECONDS 3. LUNGES (ALTERNATING LEFT & RIGHT) X 30 SECONDS 4. PLANK X 30 SECONDS REPEAT X 5 with seconds rest in between ADVANCED LEVEL 1. SQUATS X 30 SECONDS 2. PUSH UPS X 30 SECONDS 3. LUNGES (ALTERNATING LEFT & RIGHT) X 30 SECONDS 4. PLANK X 30 SECONDS AMRAP (AS MANY ROUNDS AS POSSIBLE) IN 20 MINUTES

16 DAY THREE WORKOUT TWO WARM UP 5 MINUTE WALK OR JOG AND/OR 2 MINUTES RUNNING ON THE SPOT WITH 30 JUMPING JACKS BEGINNER LEVEL 1. PUSH-UP PLANK X 30 SECONDS 2. CRUNCHES X 30 SECONDS 3. JUMPING JACKS X 30 SECONDS 4. TRICEP DIPS X 30 SECONDS 5. HIGH KNEES X 30 SECONDS REPEAT X 4 with seconds rest in between ADVANCED LEVEL 1. PUSH-UP PLANK X 30 SECONDS 2. CRUNCHES X 30 SECONDS 3. JUMPING JACKS X 30 SECONDS 4. TRICEP DIPS X 30 SECONDS 5. HIGH KNEES X 30 SECONDS AMRAP (AS MANY ROUNDS AS POSSIBLE) IN 15 OR 20 MINUTES

17 DAY FOUR WORKOUT THREE CARDIO DAY There are 3 levels to this workout. NB: Please make sure you are warmed up properly! BEGINNER LEVEL A 20 minute brisk walk. See how far you can go! INTERMEDIATE LEVEL Intervals WALK X 30 SECONDS JOG X 30 SECONDS SPRINT X 30 SECONDS For minutes ADVANCED LEVEL A 5k run

18 DAY SIX WORKOUT FOUR WARM UP 5 MINUTE WALK OR JOG AND/OR 2 MINUTES RUNNING ON THE SPOT WITH 30 JUMPING JACKS BEGINNER LEVEL 1. SQUATS X 30 SECONDS 2. PUSH UPS X 30 SECONDS 3. PLANK X 30 SECONDS 4. LUNGES (ALTERNATING LEFT & RIGHT) X 30 SECONDS 5. JUMPING JACKS X 30 SECONDS 6. PUSH UP PLANK X 30 SECONDS REPEAT X 3 with seconds rest in between ADVANCED LEVEL 1. SQUATS X 30 SECONDS 2. PUSH UPS X 30 SECONDS 3. PLANK X 30 SECONDS 4. LUNGES (ALTERNATING LEFT & RIGHT) X 30 SECONDS 5. JUMPING JACKS X 30 SECONDS 6. PUSH UP PLANK X 30 SECONDS AMRAP (AS MANY ROUNDS AS POSSIBLE) IN 20 MINUTES

19 WHY NOT JOIN ME AND 50 OTHER LIKE-MINDED FEMALES ON MY ONLINE 21 DAY TRANSFORMATION KICK-START

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