!

Hello! I’m Lindsey!

I am a PiYo Certified Fitness Trainer and Elite Team Beachbody Coach. I was never the type of girl

who loved her workouts and throughout my twenties I got what I like to call “skinny fat.” I hid my

extra weight in baggy clothes and with each size I grew my self-esteem would fade. That all

changed when I was asked to participate in the PIYO test group through Corporate Beachbody. I knew I needed to make some serious changes and this was my wake-up call. Even though I was

terrified of yoga and never thought a program like this would burn the fat off my body, I said YES anyways.

Fast forward 60 days, I had lost 10 pounds and 12 inches. 90 days later, 20 pounds and 20 inches.

And it stayed off! It wasn't easy, but I found my rhythm with the workouts and started building a

library of meal plans, grocery lists, and tools to help me stay on track. Now I want to share all of

that information with you! Are you ready for a leaner, lighter build without any weights and only

30 minutes a day? I am here to help! Please contact me for information about my upcoming

accountability and support group to go along with your PIYO journey. I hope you find these

resources useful. Please contact me for information about my upcoming accountability and

support group to go along with your PIYO journey by visiting me on Facebook, Twitter, Pinterest or

by email at lindsey.catarino@yahoo.com

�

!

Getting Started

First Things First1. Be sure to take good before photos so you can keep track of your progress!

2. Wear tight-fitting swimwear or workout clothes.

3. Stand in front of a plain background or a white wall.

4. Take photos from several angles.

5. Don't forget to also record your measurements! The most common are biceps, chest, waist,

hips, butt and thighs.

�

!

Get Your Kitchen ReadyYou want to be sure that your kitchen is stocked with good-for-you foods so that you get the best

results with this workout! Make sure to throw out anything processed or sugary and stock up on

the good stuff!

Get Your Wrists ReadyThese easy moves will up the strength of your wrists, making your overall PiYo experience much

more enjoyable and will certainly improve your results!

Wrist Curls (Reps: 3 sets of 15)

Stand upright with one pound dumbbell in your hand and the palm facing the ceiling. Then curl

only your wrist and raise the dumbbell, one hand at a time.

Wrist Stretch (Reps: 10x per wrist)

Rest your arm on the arm rest of the chair keeping the palm and wrist in air. Then bend the wrist

downwards until a stretch is felt. Then slowly lift the palm and point your fingers upwards so you

are feeling tension again.

Finger Extensions (Reps: 20x per hand)

Extend your fingers apart from each other as far as possible then make a fist as tight as possible.

Hand Rotations (Reps: 20x in each direction, for a total of 40x)

Hold your hands perpendicular to your body and make a fist and start rotating your fists in

clockwise direction. Do this 20 times. Then stand still for 60 seconds and start rotating the fists in

counter clockwise direction 20 times.

Plank

Lie flat on your stomach on the ground. Then lift the entire body and put the weight on the palms

with your arms below your shoulders. Keep toes on the ground. Hold this position as long as

possible.

�

!

Calculate Your Calorie Target The trick to healthy weight loss is to maintain a calorie deficit - which means eating fewer calories than you burn - without under-eating.

To do that, first calculate your CALORIC BASELINE:

Your current weight x 11 = Your Caloric Baseline

Then take your Caloric Baseline and ADD 400 calories for Maintenance Calories:

Your Caloric Baseline +400 = Your Maintenance Calories

Finally, SUBTRACT 600 calories from your Maintenance Calories to find your CALORIE TARGET:

Your Maintenance Calories -600 = Your Calorie Target

That's roughly how many calories you need to eat to lose weight. Eating at or around your Calorie Target is key to getting results.

�

!

Choose a Food Plan that matches your Calorie Target

If  your  CALORIE  TARGET  falls  between  1,400  -­‐  1,599:

5 Servings Primary Vegetables

2 Servings Secondary Vegetables & Grains

2 Servings Fresh Fruit

5 Servings Lean Protein

4 Servings Healthy Fats

If  your  CALORIE  TARGET  falls  between  1,600  -­‐  1,799:

6 Servings Primary Vegetables

2 Servings Secondary Vegetables & Grains

3 Servings Fresh Fruit

6 Servings Lean Protein

4 Servings Healthy Fats

If  your  CALORIE  TARGET  falls  between  1,600  -­‐  1,799:

6 Servings Primary Vegetables

2 Servings Secondary Vegetables & Grains

3 Servings Fresh Fruit

6 Servings Lean Protein

4 Servings Healthy Fats

If  your  CALORIE  TARGET  falls  between  1,800  or  MORE:

6 Servings Primary Vegetables

3 Servings Secondary Vegetables & Grains

3 Servings Fresh Fruit

7 Servings Lean Protein

4 Servings Healthy Fats

�

!

Choose the Foods you Want to Eat from the Food Lists

SECONDARY VEGETABLES & GRAINS:

Sweet Potato Oatmeal Edamame

Refried beans Tortilla, corn Millet

Barley Beans Pasta*

Crackers* Corn on the cob Rice milk

Yams Potato Peas

Brown rice Almond milk Buckwheat

Bulgur Lentils Couscous

Cereal* Amaranth *whole graine

Wild rice Coconut milk

FRESH FRUIT:

Blueberries Blackberries Pineapples

Tangerine Apricot Cantaloupe

Mango Nectarine Grapes

Figs Strawberries Papaya

Raspberries Grapefruit Orange

Apple Honeydew melon Kiwifruit

Peach Watermelon Banana

Pears Cherries

�

!LEAN PROTEIN:

Sardines Read meat, lean Tempeh

Shellfish Cottage cheese, 1% Game

Turkey slices Turkey Pork tenderloin

Eggs Protein powder Milk, dairy or soy

Clams Ricotta cheese, skim

Ham slices Fish

HEALTHY FATS:

Avocado Seed butters Mozzarella

Peanuts Feta cheese Olives

Coconut Flaxseed, ground Coconut oil

Raw nuts Pumpkin seed oil Flaxseed oil

Nut butters Goat cheese Hummus

Coconut milk Extra-virgin olive oil Parmesan

Raw seeds Walnut oil

FREE FOODS: Eat or drink as much as you’d like from this list! Use them to add excitement to your diet.

Vinegars Black coffee, unsweetended Garlic

Lemon and lime juice Herbs (fresh & dry) Hot sauce

Mustard Tea, unsweetened

Flavor extracts (pure vanilla, peppermint, almond, etc.

�

!

Meal Plans & RecipesA Few Tips for Planning Out Your Meals

SPACE OUT YOUR MEALS: Several smaller meals allow you to better absorb nutrients and keep your blood sugar steady. Try to eat three meals a day, with two or three snacks in between.

STAY HYDRATED: Water keeps all of our systems lubricated and running smoothly. It is recommended that you drink half your weight, in ounces, every day. So if you weigh 140 lbs, drink 70 ounces of water.

SHAKEOLOGY: Shakeology can make a nutritious, easy meal or snack, anytime of day. Why isn't it included in any of the food lists? Because it's a perfect balance of most of them!

When you make your daily shake, you can count 1 SCOOP as any one of the following: 1 1/2 servings SECONDARY VEGETABLES AND GRAINS 2 servings FRESH FRUIT 1 serving LEAN PROTEIN

Want to try a sample of Shakeology? Email me at lindsey.catarino@yahoo.com for a free sample!

Meal PlanningIn order to get the best results, it is important to stick not only to the workout itself, but also within the parameters of your caloric target. I find it easiest to do this if I have a meal plan that I can follow along with.

Of course, you can adjust this meal plan to work with your caloric target and personal taste preferences.

To see more of my weekly PiYo Meal Plans & healthy recipes, click here to visit my blog!

�

!

Shakeology RecipesIn addition to PiYo training and following a smart meal plan, Shakeology is my delicious secret weapon to getting those results fast! There are so many ways to dress up your daily shake; below are a few of my favorite recipes. Yum!

BUTTERFINGER SHAKEOLOGY 1 scoop (or packet) Chocolate Shakeology 1 cup unsweetened almond milk 1/4 tsp butterscotch extract 1/4 cup unsalted peanuts 1 cup ice cubes Blend until smooth

VANILLA CHAI SHAKEOLOGY 1 scoop (or packet) Vanilla Shakeology 1 cup Chai tea, cooled 1 tsp raw honey 1 dash ground allspice 1 cup ice cubes Blend until smooth

STRAWBERRY LEMONADE SHAKEOLOGY 1 scoop (or packet) Strawberry Shakeology 1 cup water 2 tblsp fresh lemon juice 1 tsp pure maple syrup 1 cup ice cubes Blend until smooth

For a FREE sample of Shakeology, email me at lindsey.catarino@yahoo.com!

�

!

The PIYO WorkoutsPIYO SCHEDULE

This is it! Time to get moving and start seeing those amazing results!

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 1Align: The Fundamen

talsDefine:

Lower BodyDefine:

Upper Body Sweat REST Define: Lower Body

Define: Upper Body

Week 2 Sweat Define: Lower Body Core Define:

Upper Body REST Sweat Core

Week 3Define: Upper Body

Buns Core Define: Lower Body REST Sweat Strength

Intervals

Week 4 SweatCore or

Hardcore on the Floor

Buns Drench REST Strength Intervals Sweat

Week 5 Sculpt Sweat Core Drench REST Buns Strength Intervals

Week 6 DrenchCore or

Hardcore on the Floor

Buns Sculpt REST Drench Sweat

Week 7 Sculpt SweatCore or

Hardcore on the Floor

Buns REST Drench Strength Intervals

Week 8 Drench Buns Sweat Core REST Sculpt Drench

�

!

I am Here to HelpStill feeling a bit overwhelmed by it all? Don't worry - I am here to help you every step of the way!

Join my PiYo Challenge Group on Facebook to start your journey with this amazing, results-driven workout. Here you will find tons of motivation, inspiration, accountability, and all the answers to your PiYo-related questions. I will be doing the program right along with you every step of the way!

Are you ready to tone and slim your entire body? Let's push play!

Copyright © 2015 Sweet Elite. All Rights Reserved.

�