Your Exclusive 21 Day Bikini Abs Program. By: Alli Kerr

Your Exclusive 21 Day Bikini Abs Program By: Alli Kerr www.thepinkphysique.com 478-254-3220

21 Day Bikini Abs Program Table of Contents Page 2 21 Day Cleanse...Page 3 Workout Plan...Page 4 Food Log.. Pages 5 & 6 Meal Plan.Page 7-10

21 Day Bikini Abs Cleanse Congratulations on taking on this 21 Day Bikini Abs Challenge. Below are changes that YOU will to commit to for the next 21 Days. It is YOUR 21 Day Bikini Abs Cleanse. By making these changes you will get optimal results. There will be sacrifices but You will be amazed at how much difference these steps will make. You can do it for 21 days! Bikini Abs Cleanse Steps: 1) No alcohol 2) No fried foods 3) No sweet treats, candy, cake, muffins, etc. 4) No sodas, juices, sweetened tea, or other calorie drinks. 5) Cut the processed foods and go for the REAL thing. No boxed food. This will cut sodium, calories, and chemicals going into your body. What to Do Instead: 1) Start your day with 16 ounces of H2O. Drink a total of 64 100 ounces per day. If you wish, add lemon, mint, or fruit to your water. 2) Follow the meal plan. Eat in and prepare your own meals AHEAD OF TIME. This makes it grab and go. 3) Always eat within 1 2 hours of your exercise. Even if exercising first thing in the morning! Eat it as you head out the door to exercise. 4) Cardiovascular exercise EVERY single day for 21 Days following the guide in this program. 5) Attend all 3 Belly Burn Boot Camp Training sessions each week. 6) Get 8 hours of sleep each day. Go to bed by 10p.m. Good sleep = Good energy. These are BIG changes that = BIG results!!! GUARANTEED RESULTS IF YOU attend all boot camp training sessions, follow the meal plan, and complete the workout plan on days not training (you can take advantage of fitness classes at The Pink Physique). *Make sure to schedule and attend the nutrition consultation with me at the end of the program. IT IS WORK AND IT WORKS!!!

Workout Plan for Non-Training Days: ALWAYS EAT WITHIN 1-2 HOURS BEFORE A WORKOUT. THIS IS VERY IMPORTANT!!! Week 1 Cardio Workout 1 Workout 2 Workout 3 Workout 4 Walk/jog moderate 45 minute low intensity pace for 30 minutes walk/jog or elliptical trainer Weeks 2 & 3 Cardio Walk/spring 1 minute walk & 30 second sprint for 30 minutes 60 minute low intensity walk/jog/bike/swim (you can break into two 30 minute workouts if needed. Jumping Jacks High Knees Jump Rope (Rotate all three for total of 3 minutes then do 3 minute walk. Repeat 5 times) Treadmill, Elliptical or Stepper Intervals 1 min recovery and 1 minute all out fast for 15 minutes. Then 20 minutes moderate on same machine 45 minute low intensity walk/jog/bike/swim Walk/run stairs for 10 minutes Walk/jog for 20 minutes YOU have to Challenge it to Change it If YOU want to CHANGE YOUR body, do workouts that are challenging. To get AMAZING RESULTS in 21 Days YOU have to kick up and change up YOUR workouts. Whatever YOU are currently doing - YOU must increase the intensity and add more of it. No coasting make sure YOU are working! Log what YOU do in your food log. You may or may not be able to do the workouts above right now. Do what YOU can do, challenge YOURSELF, and LOG IT. *Note: While it is important to challenge YOUR body it is also important that YOU are safe. Stay hydrated and avoid extreme temperatures. YOU will likely experience muscle soreness. This happens when we challenge our body in new ways. Remember this is your workout so don t try and keep up with others as this can lead to injury. Listen to YOUR body when YOU are working out. If it doesn t feel right then don t do it, let your trainer know and if you experience medical difficulties contact YOUR physician immediately. Always consult with a physician before beginning a new exercise program.

Food Log Log every single thing you eat, drink, ingredients, what times you eat (be very detailed and specific) for the NEXT 21 DAYS. I will meet with you at the end of the program to review your nutrition logs and help you more with eating in balance. We will also get your post measurements at this appointment. DO NOT SKIP THIS STEP!!! LOG LOG LOG How to Do Your Food Log: 1. Using a simple note pad and pen is BEST. Note: If you use a phone or computer program check the label to the totals that it gives you. Log every condiment or side item because these apps do not always include these. Print it out and bring it to your nutrition consultation. 2. Write the time of day of each meal/snack. 3. List every ingredient in each food for that meal. 4. Include your exercise and time of day on the log. 5. Include your water intake and times you drink Taking on a new eating program is NO JOKE! Everything we do revolves around food. It requires time, WORK, energy, patience, and determination. Your body and your taste buds are accustomed to the foods you currently eat. Your body will initially resist change and so will your taste buds. If YOU get rid of the junk for just 1 week YOU will notice. You will feel better with more energy; you will burn more calories, and sleep better. And YOUR taste buds will actually begin to change. We truly are what we eat. To feel good and look good YOU must put good foods in YOUR body. I personally choose organic when possible to limit the exposure to additives, hormones, and pesticides with meat, fruit, and veggies. While the initial price tag on regular products may be cheaper the long term cost is much higher. Choose Quality this is YOUR one and only body and YOU are worth it! Women in particular tend to eat diets high in processed carbohydrates and fats and very low in protein. This type of diet leaves us feeling tired, stressed, worn out, emotional and storing excess fat while we lose precious muscle tissue. It leads to BELLY FAT! Tight muscle tissue helps us burn fat. ***LOG IT Log everything YOU eat or drink for the entire 21 day Program. You will bring it in at the end of the program when you meet with Alli for YOUR nutrition consultation. Log in DETAIL (times, everything in or on the food, any condiments.

Food and Success Tips Protein Powder & Protein Bars: These are processed foods but allowed if you can t get enough protein from real food sources. I included some in the meal plan so you can see where they would fit in. Pick protein powder and bars that are natural and free of artificial flavoring. There are tons of options out there and unfortunately most of them have lots of junk added. Whey protein is a byproduct of cow s milk. If you have dairy allergies, look for a plant based protein instead of whey based. For those without dairy allergies, whey protein can be a great option. I recommend choosing a whey protein that does not use milk from cows that have been given hormones. I have searched and researched to find the best one. And I found an ALL NATURAL WHEY PROTEIN POWDER that is available in our pro shop at The Pink Physique made by Nutrition that is AWESOME! We also carry ALL NATURAL MEAL REPLACEMENT BARS that are gluten-free and dairy-free in 5 flavors (called PureFit bars). I hand-picked both of these products for their ingredients and quality. And we have had amazing results with our clients using these products. Ask our staff for details. Bread: The bread aisle at the grocery store is full of soft and processed bread. Real bread should actually require chewing and processing in your mouth. Sprouted grain bread is available in the health food section of the grocery store (typically frozen). If you are not used to this kind of bread it will be a shock to your palette. It is not melt in your mouth bread nor should it be. It has much more fiber and is not processed. Success Tip #1: Our most successful fat loss clients didn t vary their food day to day very much in the beginning. This keeps it simple to cook ahead and allows you to work on one thing at a time. While I have given you a plan with 7 different days you may choose initially to vary your meals much less. Swap out any of the veggies with ones that you like (corn & potatoes are not veggies). Success Tip #2: Plan ahead and prepare meals in advance so they are grab and go. When you first look at a completely new meal plan you may be overwhelmed and begin to say I can t. PLANNING & PREPARATION are the keys to eating healthy and controlled portions and sticking with the plan. Even take a cooler with you so that you always have YOUR food readily available and don t miss a meal. It is possible to eat 5-6 meals/day and do it on a busy schedule. The old saying is true: Where there is a will there is a way. Those that get the best results will be those that MAKE A WAY! Success Tip #3: Keep water with you at all times. Start your day with 16 ounces of water. Success Tip #4: If something goes wrong and your food or workouts get out of whack and off track one day jump right back on it and keep going. Success Tip #5: Most find it easier to eat similar foods each day when beginning a new meal plan. This is why we repeat the same meals for 3 weeks in this plan. ***MOST IMPORTANT SUCCESS TIP: LOG YOUR FOOD & FOLLOW THE MEAL PLAN!!!

Alli s Sample Meal Plan (repeat x 3 weeks) Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Mini Protein Eggs & Oats Pure Fit Protein Lean Omelet (see Breakfast Protein Pancakes (see (see Bar (available at Parfait (see Breakfast Protein Breakfast Protein Pink Physique Plain Greek Yogurt & Small piece of fruit Tuna Salad (see Pure Fit Protein Bar Turkey Spaghetti (see shake (see 2 rice cakes 2 tbsp peanut butter (or other nut butter) Chicken & Rice (see Handful of nuts mixed with ½ cup dried fruit 3.5 4oz Salmon grilled Asparagus (green veggie) cooked in 1 tbsp olive oil 4 oz sweet potato Mex Chips & Dip (see Mandarin Salad (see Pure Fit Protein Bar 4 oz Grilled Turkey Round 1 cup steamed broccoli 1 cup garbanzo beans Salt & Pepper shake (see ½ cup cottage cheese ½ - 1 cup cantaloupe Sprouted Turkey Sandwich (see Deli Roll-up (see 4 oz lean beef 3 cups veggies (stir fried) 1 tbsp olive oil (for stir-fry) ½ cup kidney beans Pro Shop) 3-4 oz apple 2 tbsp peanut butter (or other nut butter) Salmon Salad (see Plain Greek Yogurt ½ cup blueberries 4 oz Lamb kabobs Grilled w/ red peppers, onions, mushrooms, pineapple slices ½ cup cooked jasmine rice Protein shake (see Taco Salad (see Pink Lady Sushi Roll (see Recipe) 4 oz Grilled Chicken breast 1 cup green beans 4 oz baked potato (top with salsa and plain Greek yogurt) 1 small handful plain lightly salted nuts Chicken Wrap (see Loaded Baked Potato (see 4 oz grilled lean steak 1 cup lima beans 1-2 cups steamed zucchini and stewed tomatoes Meal 6 (optional) If you are still hungry add this shake Protein Powder & 8 oz unsweetened Protein Powder & 8 oz unsweetened Protein Powder & 8 oz unsweetened Protein Powder & 8 oz unsweetened Protein Powder & 8 oz unsweet Protein Powder & 8 oz unsweetened Protein Powder & 8 oz unsweet

Recipes Breakfast Protein Parfait: 1/4 cup Greek Yogurt, plain, fat free 1/4 cup low fat cottage cheese 1/4 cup fresh berries 1 Tablespoon pecan pieces, toasted In a small bowl use a whisk to combine the yogurt and cottage cheese. Mix until well incorporated. Place half of the yogurt mixture into a clear cup, top with the berries and then the remaining yogurt mixture. Top with pecans. Chicken & Rice 3.5 4 oz Grilled Chicken 2 tbsp Stubb s Bbque sauce ½ cup brown rice ½ - 1 cup carrots steamed or raw Drizzle barbeque sauce on chicken and Bake at 350 for 10-15 minutes depending on oven. Serve with a side of cooked rice and steamed veggies. Chicken Wrap 1-2 cups Purple lettuce & Salad greens ¼ c Shredded Carrots ¼ c chopped zucchini 3 4 oz chopped Grilled Chicken ¼ c walnuts 1 Soft Tortilla Wrap or 2 Rice Paper Wraps for Gluten-free option Vinaigrette dressing for dipping (see Roll-up all ingredients in tortilla wrap or moist rice paper wraps and enjoy Deli Roll-up: 2 slices of low-sodium lean deli meat 1 slice of low fat cheese shake of pepper slice of tomato lettuce shredded carrots Roll-up everything in the deli meat and enjoy!

Eggs & Oats ½ cup steel cut oats (cook on stove top or microwave) 2 whole cooked eggs 1 cooked egg white ¼ cup fresh blueberries Salt & Pepper Mix eggs and egg white in skillet and scramble. Mix eggs with cooked oats, top with blueberries and enjoy! Mandarin Salad 2-3 cups Baby spinach leaves Chopped water chestnuts ½ c chopped raw veggies of choice 3 4 oz Grilled Chicken 1 tbsp sunflower seeds 1 mandarin orange separated pieces Optional Vinaigrette dressing (see Loaded Baked Potato 4 oz Plain Baked Potato ½ cup plain Greek yogurt ½ cup salsa ¼ cup low fat cheese 1 Tbsp Bacon Bits ¾ c Shredded Lettuce Bake potato in microwave and add toppings. Mex Chips & Dip 1 5.3 oz container Plain Greek Yogurt ½ cup salsa 1 serving low-fat tortilla chips (see label for serving size) Mix the salsa in the Greek yogurt to make your dip. Dip the chips in and enjoy!

Mini Protein Pancakes: 4 egg whites ½ cup plain oats ½ cup low-fat cottage cheese ½ tsp vanilla extract 1/8 tsp baking powder 1/8 tsp cinnamon Mix all ingredients. Cook on a preheated griddle (medium low heat) until mixtures bubbles, flip and cook for another 60 seconds. Top with fresh berries. Omelet 3 egg whites Handful of chopped spinach ½ cup mushrooms ½ cup cheese ¼ - ½ cup salsa on top Salt & Pepper to taste Cook the omelet adding in the veggies in a skillet. Add mild to hot salsa on top. Pink Lady Sushi Roll (makes 6-8 servings) 2 Large cucumbers 4 ripe avocados 4 limes 1 bunch cilantro, minced 3 Large strawberries sliced 6-8 Large shrimp cooked Sea salt and black pepper Vinaigrette Dressing for dipping (optional see Cut your avocados in half and remove the center pit. Once the pit is removed, scoop out the meat into a bowl. Add the juice of the limes and the chopped cilantro to the mixture. Season with salt and pepper. Set the mixture aside while you prepare your cucumbers. Rinse and pat dry your cucumber. Cut off each end and set aside. Cut the cucumber in long, thin strips of approximately ⅛ thick. These will be the wrap for the sushi roll. Lay out the cucumber slices on a clean surface and spoon the avocado mixture down the center leaving ½ on each end. Sprinkle with lime. Add strawberry slice and a cooked shrimp. Then roll from one end and secure at the end with a tooth pick.

Breakfast Protein Shake (see Pink Physique Pro Shop for the super lean Protein Powder) 1 scoop chocolate or vanilla 8 oz unsweetened ½ banana or 1 serving frozen strawberries Blend all ingredients in shaker bottle or blender. If using the blender you can add ice to make it thicker like a frosty. Salmon Salad 4 oz grilled salmon 2 cups mixed greens 1/4 cup grilled fresh peaches 1 Tbsp blue cheese crumbles 1 Tbsp dried cranberries 1 Tbsp light salad dressing (combine all to make salad) Sprouted Turkey Sandwich 3-4 oz Turkey Breast Grilled ½ cup Bean Sprouts 2 slices Sprouted Bread 1/2 tbsp mustard 1 cup raw sliced veggies (cucumber, celery, carrots, or squash) Make into a sandwich and enjoy! Taco salad: 2 oz organic blue corn chips 2 oz cooked ground turkey 2 tsp olive oil (to cook turkey) ¼ cup kidney beans* ½ ounce low-fat cheddar cheese ½ cup chopped lettuce ½ cup avocado 1 tsp lime juice (on avocado) 2 Tbsp salsa

Tuna Salad ¾ small can Tuna (in water not in oil) 1 tbsp Balsamic Vinegar ½ chopped apple ½ cup shredded iceberg lettuce Mix tuna, balsamic vinegar, lettuce & apples in a bowl and enjoy Turkey Spaghetti (makes 6 servings) 6 oz whole grain noodles 2 lbs lean ground turkey breast 15 oz can Tomato Sauce 1/2 cup shredded carrots ½ cup chopped zucchini ½ cup sliced mushrooms ¼ cup chopped onion ½ tsp garlic salt 1 cup water ½ cup low-fat cheese (Optional) Cook ground turkey and veggies in skillet. Then add in the tomato sauce, spaghetti, water and garlic salt. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until spaghetti and vegetables are tender. Garnish with small portion of cheese if desired. Salt & Pepper to taste. Vinaigrette dressing (makes 6 servings): ¼ cup lemon juice 2 tsp minced garlic 1 tsp basil 1 tsp oregano 1 tbsp Dijon mustard ½ cup balsamic vinegar 1 tbsp olive oil 1 tbsp brown sugar ¼ cup hot water Salt & Pepper to taste (optional Mix Hot water and brown sugar until sugar is dissolved in a mason jar. Then add other ingredients and shake well. You can also use a whisk or food processor to blend well. Then refrigerate overnight.

*Use calorie free seasonings such as herbs, Ms. Dash, sea salt, pepper. **Add vegetables anywhere you would like as many times as you like. As long as they are plain raw, steamed, or grilled without oil, butter, or fried then they are freebies and you can eat as many as you like as often as you like. *** Swap out any meal 1 for another meal 1. For instance if you only like one of the options for meal 1 you can stick with that for the entire 21 days. You can ALSO do this with Meal 3 s, and Meal 5 s. ****NOT Meals 2 s and 4 s. These meals include nuts or peanut butter some days but not others and this is by design. Do not eat extra days or meals of nuts or peanut butter other than what is in the plan. Eat & Train Smart!!! If you would like your friends or family to have a copy of this COPYRIGHTED program, please have them contact me at allikerr@thepinkphysique.com. We do not authorize the copying or sharing of this material. LET S BEGIN YOUR JOURNEY to BIKINI ABS!!! *ALWAYS CONSULT A PHYSICIAN PRIOR TO PARTICIPATING IN ANY FITNESS PROGRAM. CONSULT A REGISTERED DIETITIAN FOR SPECIFIC NUTRITION NEEDS.