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Preface As you will learn, I’m not a women…but I’ve been fortunate enough to work with thousands of women on their fitness, of all different body types, fitness levels and ages but I’ve found one consistent; women fear bulking up. If I had 1$ for every women who has said, “but I don’t want to get bulky,” I’d have about $1795 dollars or something like that…nothing to retire off of just a nice chunk of change.

But I digress...my concern is that women are getting lied to about how they should be training to get the results they deserve.

Throughout this book, certain sections may refer to “Ripped Woman______,” not to worry! Don’t think I’m training you to become the next China Doll.

What is a Ripped Woman?

Don’t worry; a ripped woman isn’t bulky, huge, or manly. A ripped woman is toned, strong, and trim, and most importantly, healthy. A ripped woman isn’t afraid of a little sweat and a few kick ass workouts. In fact, she welcomes them! Pairing the nutrition and exercise advice from this plan will help you get the body you’ve always wanted with none of the manly side effects you don’t.

To Getting You in Awesome Shape -

Your Coach,

JC – “The Ripped Man”

ContentsTime to Commit and Get Ripped.........................................................................................................................3

“Ripped Woman Dietary Commandments” or “Ripped Woman Rules of the Kitchen”..............5

Lean Woman’s Way of Reading Labels.............................................................................................................9

Prep for Success....................................................................................................................................................... 18

Ripped Woman’s Meals and Snacks................................................................................................................19

Busy Woman Alternative Meal Plan...............................................................................................................22

How to Solve the Ripped Woman’s Sweet and Flavor Fix....................................................................30

Supplements.............................................................................................................................................................. 34

Fasting – For the Disciplined WOMan Only.................................................................................................36

Time to Commit and Get Ripped

It is my mission to convey to you in the most simplistic way an exact blueprint on how to eat cleanly to get ripped and maintain it. I have created a bullet-proof system for getting and staying ripped through working with thousands of people, spending countless hours in the gym experimenting, and studying all types of diets and workout programs.

What is a Ripped Woman?

Don’t worry; a ripped woman isn’t bulky, huge, or manly. A ripped woman is toned, strong, and trim, and most importantly, healthy. A ripped woman isn’t afraid of a little sweat and a few kick ass workouts. In fact, she welcomes them! Pairing the nutrition and exercise advice from this plan will help you get the body you’ve always wanted with none of the manly side effects you don’t.

I am going to share with you a blueprint showing exactly what you need to do most of the time to maintain an athletic, lean build and still go out with your friends and enjoy the foods you like.

There are so many diets and programs available that give people the perception that you need to eat perfectly all the time, cannot enjoy the foods you love, and cannot have drinks with your friends.

The reality is you just need to commit to eating cleanly 80% of the time and drinking correctly 95% of the time.

People ask me constantly the best way to develop six-pack abs, as if I am going to unlock the code to one exercise that if they use will give them abs next week. The reality is that a flat stomach comes from eating correctly on a consistent base, not six weeks here and there. A flat belly comes from a comprehensive fitness program that is centered on metabolic training and includes NO crunches! I calculated all the major holidays where you should enjoy the fruits of your hard labor and cheat, and factoring in one “slip up” day a month and one cheat meal a week and concluded that if you can eat right 80% of the time, you are golden! This way, there is no pressure to eat like a boring robot and starving yourself.

Holidays: Super Bowl, Valentine’s Day, New Year, Christmas, Thanksgiving, St. Patrick’s Day, Easter, Birthday, 4th of July, Memorial Day1 random “slip up” a month, 12 a year1 “cheat” meal a week, so 52 days a yearTotal: about 290 days of eating correctly

As for drinking, I am sorry (ever so slightly), but a glass of wine more than twice a week will cause damage around your belly! In addition, drinking anything other than water or tea will dehydrate you and cause you to gain weight and body fat.

This might seem weird, random, and overwhelming but I promise you it is not. This rule has helped me for almost a decade building people into amazing shape and allowing me to maintain my own six-pack abs.

The bottom line is if you cannot commit to eating correctly 80% of the time and drinking correctly 95% of the time, you do not deserve to be ripped

“Ripped Woman Dietary Commandments” or “Ripped Woman Rules of the Kitchen”

Let’s face it, it is pointless to get into good shape for the summer or some event only to pack on more weight soon after. How embarrassing is it to see a different you in pictures just a few months later? Here are 15 rules / commandments that are essential to not only getting ripped, but also staying ripped year round.

1. Stop eating / drinking like you did when you were younger:

a. Skipping Breakfast

b. Using Ketchup

c. Putting cream / sugar in your coffee

d. Drinking sports drinks casually or with a meal

e. Eating fast food frequently

f. Not eating fresh fruit and veggies

g. Relaying on other people (parents, boyfriend / husband and restaurants) to cook for you

You have got to wo-man up to get ripped up! When you were in high school or even college you might have been able to get away with these things, but as you age your metabolism and hormones change for the worse if you do not take control of the situation.

2. Control any bad food or drink habits:

a. Step 1: Become aware of what bad eating and drinking habits you have. Some common issues I help my clients with are having a beer every night, eating peanut butter out of the jar, skipping breakfast and eating like crap on the road. Whatever the issue, what is yours?

b. Step 2: Reduce the frequency of the negative habit. Is it occurring several times a day, several days a week or just on the weekends? First, reduce the occurrence to three times a week for the next two weeks.

Once you have limited this habit to only three times a week for consecutive weeks, permanently reduce the habit to once a week.

If you are having a hard time with this, remove the food / drink item from your house. If it is not there, you will not be tempted to indulge. This does not mean you cannot still have it once a week; in fact, it will most likely make you realize you do not need whatever it is.

I know from personal experience that the foods that disrupt my clean way of eating always make me feel like crap after eating. Once I remove them completely, I just feel much better and do not miss them all that much. I will indulge occasionally as a cheat, but you will realize it is not as often as you would think.

3. Do not use microwaves. Let me preface this by acknowledging that for every research against microwaving, there is a research study denying any negative side effects. My belief is that microwaving your food zaps away vital nutrients and exposes your food to an increase amount of free radicals.

In addition, you should be eating as raw as possible anyway. I am not saying to eat raw fish / meat / chicken, I am referring to cooked protein alongside veggies, beans – nothing that needs to be reheated.

4. Cook with Coconut Oil: As extra virgin olive oil is a healthy fat, its makeup compromises under medium – high heats, turning it into a trans-fat. Do not be alarmed by coconut oils saturated fat content, it turns out that saturated fat itself is not all that bad. Research shows that saturated fat itself does not lead to heart and artery issues and obesity. It is primarily because of the trans-fat in foods, people’s overall poor eating habits, and inactivity.

5. Enjoy a cheat meal once a week! Even in The Photo Shoot Ready Diet, a strict 4-week diet has proved to get you ripped, you can have a cheat meal once a week. Eating the same healthy foods all the time can mean that cheat meals will eventually help you build more muscle and get ripped. Cheat meals disrupt your metabolic rate in a positive way, allowing you to digest quicker. Additionally, cheat meals force glycogen to your muscles, allowing you to build more lean muscle.

Note, “cheat meals” not “cheat days.” Some recommendations for cheat meals:

a. Stick to one serving of whatever it is. For example if your cheat meal is pasta, do not eat family style or keep scooping your servings. Portion out your bowl of pasta and enjoy!

b. Schedule your cheat meal around your workouts. The best time for a cheat meal is the night or morning before a kick-ass workout. Do not get me wrong, every workout should be kick ass but specifically pick areas of your body you perceive as weak.

c. Look forward to your cheat meal: Position it at the end of the week, giving you something to which you can look forward.

d. Leverage your “cheat pass,” should you need to. You get one cheat meal a week as discussed and as I recommend enjoying it at the end of the week, sometimes life happens. If you become caught up in a situation where you deviate from your diet unexpectedly, use this event as your cheat meal.

Here is why: You can leverage the increased calories to give you more energy to attack your weak area (s).

6. Pack your meals and snacks as much as possible. Depending on your carreer, I know this can be difficult. For best results, you should invest in a fairly large cooler that can carry your food and take it with you daily. I will show you the most efficient way to prep your meals later.

7. Toss all of the crap from your kitchen.

Before we talk about what to stock your kitchen with, we must get rid of the “crap,” or stuff that will make you fat.

You are going to want to talk with your household and let them know you are serious about changing your body. These conversations can be difficult, but they need to happen. If your children / roommates / significant others are not willing to start making positive changes in their life, separate your cabinets and refrigerator so you are only looking where the healthy food will be.

Check out your cabinets, if you find this stuff – remove it!

Diet branded shakes, (for example, Slim-fast shakes), are actually loaded with high fructose corn syrup

Any protein bars (aka glorified candy bar) or “nutritional” bars with more than 10 ingredients and 10 grams of sugar

Any item with hydrogenated oil or high-fructose corn syrup in the ingredients – check all crackers, cereals, chips, oils, spreads, dressings and sauces.

Desserts (even reduced sugar or sugar-free desserts). Although you will see we recommend you enjoy things you love, in proportion, once a week, if you have it lying around your house, you will eat it! In addition, reduced sugar desserts are created from artificial sweeteners that trick your brain and trigger hunger.

Any sodas – especially diet! Diet sodas will raise your insulin levels, cause you to become hungry and lead to fat gain.

Refined Vegetable oils (canola, corn, soybean, sunflower, safflower, Crisco)

8. Eat protein at every meal: Protein repairs and helps build muscle tissue, stabilizes blood sugar levels and will keep you full throughout the day. I will give you a variety of choices later for each time of day.

9. Stay away from Gluten and Traditional carbs like bread, potatoes, pasta, and rice outside your cheat meal. Focus on fibrosis carbs like vegetables and fruit.

We will discuss the negative side effects from ingesting gluten but it has been proved that many people are allergic and intolerant to gluten. If you are allergic to gluten and are still consuming products with gluten, you should stop immediately. Allergic reactions to gluten are very similar to symptoms of MS.

Some symptoms of Gluten Intolerance are constipation, digestive issues, bloating, and even the pouch around your abs.

10.Remove 99% of lactose out of your diet. Replace milk with almond or coconut milk. I have found removing milk and cheese reduces the extra fat around your hips and gives better abdominal definition.

11.Change your attitude against fat, but be careful. You should be taking in fat at every meal through flax seeds, fish oil, egg yolk, raw nuts, avocado, white fish, salmon EVOO, coconut oil, to name a few of my favorites.

12. In the same breath, you have to be careful with the amount of fat. It can be easy to get carried away with snacking on nuts or pouring a little too much oil on our salads. The problem here is fat hits you at 9 calories a gram, whereas protein and carbohydrates are 4 calories a gram. As fats are important for their heart benefits, protection of your vital organs, as an energy source, and to mobilize bad fat, be careful with portions.

13.Eliminate all processed foods: If it is in a box, can or inside the perimeter of the grocery store, forget about it! The only exceptions here are kidney / black / garbanzo beans and frozen vegetables (found in cans and in the middle of the store).

14.Be aware of calories, ingredients, and portions. You do not need to count calories, but you need to know what you are eating and how much you are putting into your body. Later I will teach you how to read labels and what portion sizes you should be using.

15.Always Keep Moving Forward: If you accidentally eat something bad, immediately forget it and get back on track. I have seen so many people do amazing, then something happens unexpected and they completely give up their focus on their fitness and nutrition.

Lean Woman’s Way of Reading Labels The first time you buy anything, make sure to read both the front and back sides from the label.

As a rule of thumb, less than or equal to 10 grams is considered a small amount, between 10 and 15 grams is considered average and greater than 15 is considered high. When reading a label, you should be looking at the following (in this order): Serving Size: Most food packages include two or more servings. Yet if they feel or appear reasonably small, it is easy to neglect the fact that if you consume the entire thing, you are taking in multiple servings. This is important because if there are four servings and you eat / drink the entire thing, you are eating / drinking four times the number of calories listed below. Take a Sports Drink as an example. You might buy one, look at the amount of sugar listed and see its 16 grams of sugar (not awful, but not ideal) then proceed to drink the entire bottle. Well it turns out, after drinking it you realize there were two or more servings (most have four servings in one 18 fluid ounce bottle!). In one sitting, you took in 32 or more grams of sugar! The excess sugar will surely store in your body as fat. Calories per serving: This is the total number of calories the food / drink has in its serving. Calories from fat: This is the total number of calories the food / drink has in its serving from fat, but be careful here. If you are looking at almonds, organic peanut butter, coconut oil or anything else that is good for you that has a significant amount of good fat, then it is okay that most of the calories are from fat because it is the type of fat that will help your body. However, here more than ever, you need to be careful with portions and the amount you consume On the right column of a label, you will see a percentage. This is called the Daily Value percentage and is the percent a typical person should consume of a nutrient / mineral based on a 2000 calorie a day diet. Therefore, your needs may be higher or lower depending on the number of calories your body needs. As will be discussed later, we are not concerned with calories as much as we are concerned with healthy eating habits and portions. Fat: This should be low unless it is a source of good fat

Saturated Fat: Society has told us to stay away from this, but more and more research is showing that saturated fat is not that bad for us. Again, it comes down to the source. If it is something processed or fried, stay away! Dairy, healthy oils and grass fed beef tend to have a higher saturated fat with a ton of nutritional value

Trans fat, also known as “The Worst” – stay away from foods with Trans Fat! Cholesterol: Usually, you would want to keep this low, but again with dairy, healthy oils and grass fed beef, this number might be higher and that does not mean it is bad for you, foods that are high in good cholesterol or high-density lipoprotein. Sodium: Should never be a problem unless you are eating something packaged or processed. Nine times out of ten, you should stay away from packaged food, however, something like canned black, red or garbanzo beans are fine to eat if you rinse them before consumption. Total Carbohydrates: The total number of carbohydrates in the serving size. Mostly, this is based on the theory that between 40% and 70% (depending on the source) of your total caloric intake should be from carbohydrates. As you will see in the meal plan chapter, your total calories from traditional carbohydrates will be less.

Dietary Fiber: The more natural fiber something has, the better! Try to consume items with at least two grams of fiber

Sugars: Stay away from anything with 15 grams or more of sugar! The words “syrup”, “sweetener”, and anything ending in “ose” can usually be assumed as “sugar”. If the label says “no added sugars”, it should not contain any of the following, all considered added sugars: Corn Sweetener Corn syrup or corn syrup solids Dehydrated Cane Juice Dextrin Dextrose Fructose Fruit Juice Concentrate Glucose High Fructose Corn Syrup Honey Invert Sugar Lactose Maltodextrin Malt syrup Maltose Maple syrup

Molasses Raw sugar Rice Syrup Saccharose Sorghum or sorghum syrup Sucrose Syrup Treacle Turbinado Sugar Xylose “Other Carbohydrates” sometimes is displayed on labels, if this number is high, stay away. Protein: This is the amount of protein found in the food / drink. Make sure you are consuming protein at every meal! Protein helps feed your muscles, allowing your body to look toned, increasing your metabolism, and aiding in a healthy hormonal balance. Multivitamins: I recommend however healthfully you eat, to consume a gender-specific multivitamin. Even on a sound nutritional plan with fruits and vegetables, the Food and Drug Association still recommends taking a multivitamin daily to get the necessary amount of essential vitamins and minerals. I have found the best source from Prograde (http://www.carabasetraining.getprograde.com). Ingredients to be Aware of If you find the items below in food / drinks, I highly recommend you stay away! Gluten: Gluten is a wheat protein, also found in barley and rye. Research is showing that many of us are highly intolerant to wheat and products that contain wheat, without the severe reactions. Some common symptoms are irritable bowel syndrome, chronic constipation and the constant feeling of being “bloated.” Besides overcoming those common symptoms mentioned above, I have found my clients and I have decreased the amount of belly fat around our stomach and hips after removing gluten products. Additionally, you will have more energy and feel healthier upon eliminating gluten from your diet. Gluten is found in most food and drinks out there. However, there is finally a movement against gluten to which you are starting to see more “gluten” free menu choices and options at the grocery store. Just understand that “gluten-free” or “anything free” is not always healthful!

Refined or enriched “white” or “wheat” flour: Commonly found in most pastas, cookies, crackers, and bread. As flour is processed, it loses its fiber content and nutritional value. Foods high in starch and low in fiber will make you feel fatigued, malnourished, constipated, irritable, depressed, and susceptible to chronic illnesses and high blood

pressure. High blood pressure leads to more insulin being released, leading to your body storing fat! The more insulin that is released, the hungrier you get and the more calories you consume. Insulin resistance and type 2 diabetes mellitus are two very common diseases that, usually, are caused by poor diets. As you eat more of these refined foods, your body has to produce more insulin to manage it. In addition, as mentioned above, insulin promotes the storage of fat – something we do not want! We are all led to believe that eating wheat is healthful because it is a grain. However eating wheat can make you feel lethargic and bloated, and can even lead to weight gain. Gluten (the protein of wheat, rye, and barley) is in ALMOST ALL processed products, making it hard to avoid. Thankfully, there has been a “Gluten Sensitivity” movement as more people realize the issues with gluten consumption, so now more than ever there are “gluten-free” sections at the grocery store. High Fructose Corn Syrup (HFCS): HFCS is a chemically altered product, NOT natural! HFCS goes through an enzymatic process, which changes the compound from glucose (a simple sugar) to mostly fructose. This low-cost sweetener is everywhere! This quick sugar-like substance will raise your insulin levels quickly, then immediately drop causing you to feel hungry and tired. You might expect this in soda but it is commonly found in things you would never think of such as “healthy” cereals, sauces / dressings or even peanuts. Glucose or table sugar enters the cells in the body through the action of insulin. Fructose enters in an entirely different action that does not depend on insulin. Additionally, fructose does not provide a feeling of satiety. This is because it does not transport to your brain, therefore, as you eat things higher in fructose, you never get the signal of being full. Once inside your cells, fructose forms triglycerides more efficiently than glucose, which turns to fatty compounds in the blood and are stored as fat. High Fructose corn syrup comes from genetically modified corn. Genetically modified corn has been proved to cause animals who consume it to be at risk to severe health problems thus making human beings at risk as well. Splenda / sucralose, Nutri-sweet / aspartame, Saccharin or other artificial sweeteners: However, there is great debate over artificial sweeteners making you fat, gain weight or actually help you lose weight. Based on most researches I have read, these fake sugars actually increase your appetite, trick your body, and stimulate insulin response. As you probably already know, sugar is also extremely addictive. Sugar causes you feelings of high and low, and worse, dependence. What I have found happening with several clients, is when they give up sugar they automatically resort to artificial sweeteners or “diet” variations, full of artificial sweeteners and this is not the answer!

Let’s think about it aloud. One thing that no one can argue is the benefit from natural food over processed food, why would the sugar we consume be any different. If you are going to use a sweetener (we will show you other healthy ways to add flavor later), why not use the real thing rather than a synthetic variety? These artificial sweeteners mess up your natural hormonal balance, leading to weight gain (among many other things). Let’s look at aspartame, zero calories but one of its ingredients is phenylalanine, which blocks serotonin production. Serotonin is a natural brain chemical that is commonly known to promote happiness, but it also controls your food cravings. Therefore, when there is a shortage of serotonin in the brain, it will make your brain crave the foods that create more of this brain chemical. These foods are the high caloric, high carbohydrate snacks that ruin a diet. It is hard to ignore some of the well-documented side effects of aspartame: Vision problems Ringing or buzzing sounds Noise sensitivity or hearing impairment Epileptic seizures Headaches, migraines, dizziness Depression (blocking of serotonin) Irritability Aggression Anxiety, palpitations, tachycardia Stomach and abdominal pain Itching Rashes, hives Research is also proving that these fake sweeteners trigger an insulin release, even when there is no food consumed. For insulin-sensitive people, these sweeteners confuse the brain. Your body thinks food has been eaten so insulin is released. However, your body discovers there is no food in your system so it creates strong cravings. These cravings can only be controlled by eating foods that raise blood sugar (high carb, high sugar crap!). Remember, your body does not care what the label says. It is all just "sugar"! Therefore, I highly recommend you stay away from: Splenda (sucralose) Sweet n Low (saccharin) Equal (aspartame) Diet Sodas Crystal Lite / Mixes

Sugar-Free Kool-Aid Sugar-Free Drinks of all Kinds (even sports drinks) Sugar-Free Snacks and Desserts Sugar-Free Ice Cream Sugar-Free Syrups, Jams, and Jellies Sugar-Free Gum Sugar-Free Candy Read the label of practically anything that says “Sugar-Free” – most likely, it contains one of the artificial sweeteners mentioned. I promise, once you are “off” sugar, you will not even miss it! Rule of Thumb for Meats, and What to Look for Stay away from any packaged processed meats like salami, bologna, hot dogs, sausage, frozen prepared meats, or “farm raised” fish. These meats have high levels of sodium, nitrates or nitrites, and preservatives. Farmed fish are fed genetically altered food in an effort to increase the “nutritional value,” size of fish and the size of the fish population within the farm – all done to make more money. This means that when you are consuming farmed fish you are probably exposing your body to antibiotics and concentrated pesticides. Farmed fish are even dyed to improve the look of the end product. Instead, look for: Grass Fed: Much of our cattle in the US is corn fed, as it is a cheap way to fatten the animals before slaughter. Contrary to common perception, corn is actually a grain, not a vegetable. Additionally, corn is high in sugar (sugar = fat gain), inflammatory omega 6 fatty acids, and phytate (a chemical that binds to iron, can lead to anemia), low in fiber, low in minerals and protein. Research has found that animals fed genetically modified corn developed extensive health problems, making human beings who eat genetically modified corn at risk too. Therefore, buy grass fed only! Free-range / Cage-free: This means that the animals were able to move about naturally, rather than get restricted in a caged and bulked up through getting injections with unnatural growth enhancers. Wild Caught fish: Wild fish have higher levels of omega-3 fatty acids (essential in that your body cannot produce it and are less commonly found in American diets) and lower in levels of omega-6 fatty acids (typical Americans have high levels of this).

Effective and Efficient Grocery Shopping – Ripped Rules As a busy woman, you have ZERO time to waste. If you follow this blueprint, you will not only be in and out within 30 minutes, you will have ONLY the things you need around the house to help you drop body fat and save a ton of money! Rules: Bring the list below with you, either on your phone or a printed version. Stick to this LIST only! No matter what deals or temptations you see – stay away! Go alone! Unless you are with someone as committed to health as you are going to be, do not bring anyone else. Most people will not understand the sacrifices you are making to better your body. Because of their insecurities and lack of action, they might crack jokes or try to pressure you to sway from the game plan. Stay around the outside of the grocery store, because there are few things you will find in the inside of the grocery store worth any nutritional value. Do not go hungry! Everything will look good, negatively affecting your buying decisions. In addition, you will finish by eating something before you leave the store, I know because I do. Eat something or have a shake before you go grocery shopping. Stick to one grocery store. As silly as it sounds, continuity in grocery shopping is extremely important. If you go to the same store, you know where everything is and there is less chance you will stray from your plan. Familiarity with the store will allow you to go only where you need to go, allowing you to stick with the plan and get out of there quickly! Schedule your grocery shopping. As you know, if it is not scheduled, it is not happening. A HUGE part of fat loss is staying in a routine with all aspects of your life, not just working out. What weekday can you go in late or leave early? If the weekend is the only time that is available to you, go mid to late afternoon to avoid the crowds. Ask your grocer about discount memberships. Several big grocery stores have these; they are essentially an annual membership that pays for itself in discounts within the first few months. Read labels! Food companies spend billions of dollars on their packaging design and sales copy. In fact, most products you are probably eating are causing you to gain fat! Make sure to read the ingredient list. If there is a small paragraph or longer, leave the product at the shelf! If there are words you cannot pronounce and just do not sound like you should be consuming them, leave the product on the shelf. If you see one of the items on the checklist below, leave the item on the shelf!

“__________” free does not mean healthful! Because of the recent health craze, it seems as though almost all products are “organic,” “fat-free,” “sugar-free” or “whole wheat.” Often times products that go out of their way to show how healthful they are, will make you fat. These items compensate for whatever it is “free” of with more calories of something else. For example, a product that is “gluten-free” might still contain other refined – processed grains or wheat substitutes such as tapioca flour and corn flour. Anything organic is not automatically healthful! Organic refers to natural, unprocessed foods that are free of pesticides, chemical fertilizers, irradiation, additives, and genetically modified organisms. Organic foods can be high in sugar and harmful fats. Additionally, something can be labeled “organic,” when only a percentage of the farming follows the organic guidelines. Also, note that various countries have different standards for “certified organic.” I recommend only buying foods that are certified by USDA. The List This list is designed based on the assumption you are feeding one person. If you are providing for a family who will be following the same healthful habits (which they should), multiply the quantities accordingly. Under this is a general guideline and recommended list designed for the typical person. You might find you need slightly less or more quantities of the food choices. Adjust accordingly within the program each week. In addition, you will find the first time you follow this list; you will be buying more than normal. Specific things such as cocoa or hot sauce will last you more than a week. Dairy Section 1.Plain Chobani or Fage Greek Yogurt (only these two brands) – 102.Vanilla Almond or Coconut Milk – 2 total3.Dark Chocolate Almond milk – 1 (optional) Fresh fruit / Vegetable Section 1.Organic Mixed Greens – 1 large container2.Organic Carrots or organic celery – 1 bag3.Organic Broccoli – 1 bag4.Organic Apples – 55.Organic Pears – 5

Miscellaneous 1. Raw unsalted almonds, cashews or walnuts – 2 to 5 bags2. Organic dried fruit (cherries, blueberries, bananas, etc..) – 1 bag (optional)

3. Coconut oil – 1 jar4. Lara bars – 75. Green, Black and White tea – one packet of each6. Organic Salsa7. Black, Red, Kidney or Garbanzo beans – 3 big cans total8. Hot sauce or Sriaji hot sauce – 1 each (optional)9. Organic Extra Virgin Olive Oil – 110.Lemon juice – 111.Ground Cinnamon – 112.Cocoa (must be at least 80% real Cocoa) – 113.Organic Low Sodium Peanut Butter NOT just “Natural” (preferred option would be to

make your own) – 114.Plain, low sodium rice cakes – 2 packages15.Ground Flax seeds Lean Proteins: You will need anywhere from 14 to 21 servings for yourself here

1.Grass Fed, Organic Beef or Bison2.Grass Fed, Free-range chicken3.Wild Salmon4.Lean Bacon5.Free-range, organic eggs Freezer Section (can be handy for weekly meals or when your fridge is empty) 1.Broccoli2.Peppers3.Mixed vegetables4.Free-range chicken breasts

Prep for Success As a busy professional, you have precious little time throughout the week hence many poor eating decisions are probably made. Fast food is indeed fast and eating out requires zero effort, but these things will prevent you from achieving the body you deserve. In a perfect world, you could hire a chef to cook for you OR you could get out of work on time every night, have the children picked up / dropped off as you cook, and have the family seated at the dinner table by 7:00 p.m.

Let’s face it, neither scenario happens or at least not long enough for it to be sustained. Remember, this program is about getting you to be healthy for the rest of your life – not intermittently. Five steps to low cost, prepared, and healthful meals

1. Find the right time! What is the slowest day of the week for you? You can cook healthful meals for your entire week in just three hours. For most people, it is Sunday. In addition, because it is also considered a family day, do it as a team and leverage the others’ abilities. That way you can finish preparing the meals in half the time.

2. Develop your plan of attack! Pick one lean protein and a variety of vegetables and think of ways to prepare those ingredients using the tools you will find later in this book.

Example: If you bought chicken you could make chicken salad, grilled lemon chicken with asparagus, chic on a stick with pepper and tomatoes, chicken chili loaded with beans and vegetables, grilled chicken parmigiana with vegetable sauce and more.

3. Go grocery shopping specifically for the week’s menu. You might want to check out a wholesale grocery store.

4. Cook it! Leverage your time here; grill chicken as you boil eggs OR make a pot of chili.

5. Proportion, Pack, Freeze, and Date!

Ripped Woman’s Meals and Snacks

I provide a sample three-day meal plan for you to follow with a variety of choices below for you to plug into the general meal plan format.

Recommendations:

1. Grocery shop for the entire week, the same time weekly2. Leverage time spent cooking and prepping. For instance, rather than cook chicken,

bison, salmon, turkey chili, grass fed lean beef and turkey bacon in the same week, pick 2 or 3 choices and use them for the entire week. This will still give you variety while also saving you time.

3. Prepare as much as you can for the week on Sundays, for example, hard-boiled eggs, grill meat / chicken / fish, cut veggies, and cooked veggies.

4. Spend 20 minutes after dinner preparing meals for the next day.5. Set an alarm in your phone if you are not used to eating this much

Sample Day 1

Breakfast 1 Chicken Sausage Links, handful of spinach and 1 Apple

Within 30 minutes of waking up

Snack #1 1 Hardboiled Eggs 2 Hours Later

Snack #2 ¼ Black Bean Guacamole 2 Hours Later

Lunch #1 Mixed Greens with Grilled Chicken, ¼ Cup of Garbanzo Beans and 1 tsp. of Vinegar

2 Hours Later

Lunch # 2 Spinach Salad with fist of Grilled Chicken, ¼ cup of Black Beans and 1 tsp. of Extra Virgin Olive Oil

2 Hours Later

Pre-workout Apple 30 minutes before working out

Post-workout 25 grams of Protein, ¼ cup of Berries and Almond Milk

Within 30 minutes of working out

Dinner 4 ounces Bison Stir Fry: Handful of Spinach, ¼ Cup of Mixed Vegetables

At least 2 hours before

bed

Snack #3 Greek Yogurt Plain

Sample Day 2

Breakfast Breakfast Shake; 1 tsp. of Ground Flax Seeds, 1/2 scoop Protein Powder and handful of Berries with 8 ounces of Almond Milk

Within 30 minutes of waking up

Snack #1 3 Brussels Sprouts (Steamed in coconut oil) 2 Hours Later

Snack #2 1 handful of Organic Beef Jerky 2 Hours Later

Lunch #1 Mixed Greens with Grilled Chicken, ¼ Cup of Garbanzo Beans and 1 tsp. of Vinegar

2 Hours Later

Lunch # 2 Spinach Salad with Fist of Grilled Chicken, ¼ cup of Black Beans and 1 tsp. of Extra Virgin Olive Oil

2 Hours Later

Pre-workout Apple 30 minutes before working out

Post-workout 25 grams of Protein, ¼ cup of Berries and Almond Milk

Within 30 minutes of working out

Dinner 4 ounces Bison Stir Fry: Handful of Spinach, ¼ Cup of Mixed Vegetables

At least 2 hours before bed

Snack #3 1 Hardboiled Eggs

Sample Day 3

Breakfast 1 Pieces of Organic Lean Turkey Bacon, 2 pieces of cooked Asparagus and 1 handful of Berries

Within 30 minutes of waking up

Snack #1 1 Lara Bar 2 Hours Later

Snack #2 Date – Banana Shake with 1/2 scoop of Protein Powder

2 Hours Later

Lunch #1 Spinach Salad with Smoked Salmon, handful of Alfalfa Sprouts

2 Hours Later

Lunch # 2 Fist of Grilled Chicken, ¼ cup of Black Beans, ½ cup of Broccoli and 1 tsp. of Extra Virgin Olive Oil

2 Hours Later

Pre-workout Apple 30 minutes before working out

Post-workout 25 grams of Protein, ¼ cup of Berries and Almond Milk

Within 30 minutes of working out

Dinner 4 ounces Ahi Tuna, 4 pieces of Asparagus with Lemon Twist

At least 2 hours before bed

Snack #3 1 Hardboiled Eggs At least 1 hour before bed

Food Choices

Breakfast

1 Chicken Sausage Links, handful of Spinach 1/2 scoop of Protein Powder, 8 ounces of Almond Milk 2 tsp. of Almond Butter, cup of Berries, 8 ounces of Almond Milk Breakfast Shake; 1 tsp. Ground Flax Seeds, 1/2 scoop Protein Powder and handful

of Berries with 8 ounces of Almond Milk 1 Hardboiled Eggs, handful of Broccoli or any Green Vegetable 4 ounces Smoked Salmon with 2 pieces of Asparagus ¼ Cup Raw Walnuts, 1 Banana ¼ Cup of Raw Cashews, 1 Apple ¼ Cup of Raw Almonds, 1 Pear

Snacks

¼ Black Bean Guacamole 1/2 scoop of Protein Powder, 12 ounces Water 1 Hardboiled Eggs with 1 Apple

3 Brussels Sprouts 3 Celery with 1 tsp. Hummus 3 Carrots with 1 tsp. Organic Peanut Butter ¼ Cup of Pumpkin Seeds with handful of Berries ¼ Cup Raw Walnuts with Pear ¼ Cup of Raw Cashews with Apple ¼ Cup of Raw Almonds with Banana

Lunch and Dinner

Below are some choices of actual meals but feel free to become creative if it matches the following formula:

A + B + C + D = Ripped Deliciousness

A. At least ½ of the Plate of Fibrosis and nutrient dense Vegetables; Broccoli, Asparagus, Mixed Greens, Spinach, Alfalfa Sprouts, Green and Red Peppers

B. ¼ Cup of rinsed Red, Black or Garbanzo Beans C. Fist size Fish and grass fed Beef OR hand size piece of ChickenD. 1 tsp. of Apple Vinegar, Regular Vinegar, Organic Extra Virgin Olive Oil, Hot Sauce

OR ¼ cup of Guacamole and Salsa OR Fresh Squeezed Lemon or Limes.

Done for you Options

Mixed Greens with Grilled Chicken, ¼ Cup of Garbanzo Beans and 1 tsp. of Vinegar Spinach Salad with Fist of Grilled Chicken, ¼ cup of Black Beans and 1 tsp. of Extra

Virgin Olive Oil 2:1 Egg white to Egg, 1/2 Cup of frozen roasted Red Peppers with 1 tsp. of

guacamole Mixed Greens with Fist of Grilled Chicken, ¼ Cup of Black Beans and 1 Avocado Spinach Salad with Grilled Chicken, ¼ cup of Red Beans, and 1 tsp. of Hot Sauce 1 Organic Chicken Sausages over a bed of Spinach and ¼ cup of Tomatoes with 1

tsp. of Extra Virgin Olive Oil Spinach Salad with 4 ounces of Smoked Salmon with fresh Lemon Zest 5 to 6 ounces Turkey, Chili Tomatoes, Peppers, and Onions

Busy Woman Alternative Meal Plan

The Busy woman Alternative meal plan considers extremely busy schedules where eating six meals is impossible. While I have found that the best results for clients are achieved by following our general meal plan, this is still a terrific option – especially compared with what most people are currently doing.

Essentially, you will be eating two meals and “graze” each day. Your first meal of the day is the most important and accounts for a good portion of your caloric needs.

“Grazing” means eating small amounts (for example, less than a handful of anything) throughout the day.

I originally wrote this meal plan for CPA clients of mine to follow during busy season. Before this meal plan, they were eating one to three times a day of something processed or delivered. This meal plan gives you the best of both worlds; healthful calories, increased metabolism, and less time spent eating.

One objection I received from people was eating that first meal.

Following this meal plan might require you wake 15 to 30 minutes earlier than you currently are waking. By doing so, you will find yourself more productive and happier throughout the day, not to mention fitter!

As you see below, meal 2 is to be consumed at your place of work, or if it is a shake, on your way home. When you are tired and starving, your body craves simple satisfaction. Simple satisfaction usually equates to high sugar, high carbohydrate items that raise your blood sugar levels very quickly, release insulin, causing you to eat more, which all leads to you gaining weight. Meal 2 should be prepared for the entire week ahead or the night before. You can do this for the entire week in less than a few hours, see Prep for Success.

Meal / Snack Time Frame Your Schedule (fill in)

Meal 1 Within 30 minutes of waking

Graze Small bits throughout the day

Meal 2 Before you leave your place of work

Post workout shake Within 30 minutes of working out

Water: Drink .55 x your bodyweight in ounces

All day _____ounces

Meal 1 3:1 Egg White to Egg ratio, handful of Vegetables, three pieces of grass fed Beef or Pork, 3 pieces of Carrots with Organic Peanut Butter and a glass of Almond Milk

Snacks: Pick something here with protein / fiber / fat content that you can easily eat

Raw – dry Almonds or Pumpkin seeds Organic Beef Jerky Any Fruit / Veggies Prograde Fusion (www.carabasetraining.getprograde.com) or a spoon full of Protein

Powder in your Water Meal 2: Pick one of the following options below

Mixed Greens with Grilled Chicken, ¼ Cup of Garbanzo Beans and 1 tsp. of Vinegar 2 tsp. of Almond Butter.1 cup of Berries, 8 ounces of Almond Milk Breakfast Shake; 1 tsp. Ground Flax Seeds, 1/2 scoop Protein Powder and handful

of Berries with 8 ounces of Almond Milk Spinach Salad with fist size of any grilled White Fish, ¼ cup of Black Beans and 1

tsp. of Extra Virgin Olive Oil Mixed Greens with hand size of Grilled Chicken, ¼ Cup of Black Beans and 1

Avocado Spinach Salad with Grilled Chicken, ¼ cup of Red Beans, and 1 tsp. of Hot Sauce 1 Organic Chicken Sausages over a bed of Spinach and ¼ cup of Tomatoes with 1

tsp. of Extra Virgin Olive Oil Spinach Salad with fist size of Smoked Salmon with fresh Lemon Zest 5 to 6 ounces of Turkey, Chili Tomatoes, Peppers, and Onions

How to Eat Out – A Survival Diet Americans are spending HALF of their food dollars on meals purchased outside the home yet complain about not having money to spend on eating correctly and on their fitness! Traditional hamburgers or tacos, greasy French fries, and cola Chili's or 99 type restaurants – places with healthy menu offerings but prepackaged

foods "On the go" food – ordering to go from local grocery stores and upper scale or good

family restaurants Eating out at common types of restaurants: Chinese, Steak House, Italian, and

Grinder / Sub Shops. The traditional fast-food places that serve hamburgers or tacos, greasy French fries, and colas

Frequency: You should not be able to count on your fingers OR even remember how many times you ate this type of food in the past year. When you do: Do not order value meals Save on the drink Opt for grilled chicken variation Ask for no cheese OR no bun Ask for extra veggies What to Order when Eating Fast Food Fast food is fast food. Commercials promising high-quality food are not telling the truth. Any full meal that costs less than $7 and can be made in two minutes is not a good option. Most these grades of meats and cheeses are the lowest! Good luck finding sprout bread options too – the breads are flat out processed carbs or "wheat" aka "dyed processed carbs." With all that said, life happens and if you land at one of these fast-food joints, I want you to be prepared! On a side note, I left the nutritional part of the fast-food website next to the name. When you get a minute, look – you will be grossed out! Chick-Fil-Ahttp://www.chick-fil-a.com/Food/Menu-Detail/

Chick-fil-a makes it easy to understand what is in each food item. Their nutrition facts can be read as if you are looking at a food label...look at the percentage RDA. A plus for chick-fil-a, you can now swap out the fries for fresh fruit – yeah somebody gets it! Best option: Chargrilled Fruit OR Garden Salad with Chicken and NO cheese

Subwayhttp://www.subway.com/nutrition/NutritionList

These meats are loaded with sodium so be aware! Overall, healthiest meat available is their oven-roasted chicken. Best Option: Oven Roasted Chicken Salad with oil for dressing HARDEEShttp://www.hardees.com/menu Beware of Hardees new low carb items; although low in carbs, the fat content in the low carb thickburger (lettuce burger), and the low carb chicken club have an amazing 24-50 grams of fat. Best option: Low Carb it – Charbroiled Chicken club with no cheese or bacon KFChttp://www.yum.com/nutrition/menu.asp?brandID_Abbr=2_KFC_Abbr=2_KFC Get the skinny on Kentucky Fried Chicken's Menu items. One of their better-looking meals is the Oven Roasted Strips Meal: 3 Oven Roasted Strips, Green Beans, Seasoned Rice. Only 7 grams of total fat, but be careful this meal is loaded with 100% of your daily-recommended intake of Sodium. McDonalds http://www.mcdonalds.com/app_controller.nutrition.categories.nutrition.index.html Any Salad, Grilled Chicken Sandwich, and Wraps would work, right? Not so fast! While these options may lack in total calories, their sodium calories are through the roof! Best options: Caesar Salad with Chicken OR Plain Hamburger BURGER KINGhttp://www.burgerking.com/Food/Nutrition/downloads/nutritionals.pdf Scary sodium counts in salads and chicken options! Avoid the Ranch and Zesty Onion dip at all cost…15 grams of fat per serving.

Best Option: Hamburger with lettuce and tomatoes Starbuckshttp://www.starbucks.com/retail/nutrition_info.asp Beware of any beverage that contains the words “crème” or “whip” as those words

equate to high fat and 100 to 200 more calories per 16 ounce drink. Topping that list is the Strawberries and Crème Frap Grande(16 ounces) with whip at 580 calories and 17grams of fat or the White Hot Chocolate with whip at 580 calories and 28grams of fat. Best option: KIND bar, black coffee or overpriced raw almonds Taco Bell http://www.tacobell.com/nutrition Total fat calories for two regular beef tacos with a regular side of nachos and cheese are a whopping 39 grams of fat. Your daily recommended is typically 68 grams or less.

Best option: Fresco Crunchy Taco Wendy'shttp://www.wendys.com/food/pdf/us/nutrition.pdf

Think twice about ordering the Homestyle Chicken Strip Salad, it has 22 grams of fat without the dressing, add 1 packet of ranch dressing, and pack 45 grams of fat into one sitting. Alternatively, for that matter, any wrap or chicken sandwich, both loaded with sodium. Best option: Garden Salad with a Jr. Hamburger patty or grilled chicken fillet. The baked potato with a Jr. Hamburger patty or grilled chicken fillet is not a bad option for early evening munchies but be careful at night! Tier II Fast-Food: Chili's or 99 type restaurants – places with healthy menu offerings but prepackaged foods

Frequency: When this is the only option Healthy, but often loaded with preservatives and growth hormones or whatever else

they are adding to foods these days When you do:

o Save on carbs. Rather than potatoes / rice / pasta, ask to replace with a bean or veggie based side

o Order without sauces / dressings or at least on the side. You will be shocked at how much they give you!

o Order popular dishes or specials, generally these will be the most fresh You will also find this Tier to do some of the best marketing. Most menus here now have "healthy" or low calorie options. Low Calorie does not always mean good calories! Ordering “on the go" – ordering to go from local grocery stores and upper scale or good family restaurants Frequency: When you do not have time to cook

Some ideas for Ordering “to go”: Whole made chickens from store, a bag of salad, certain grocery store buffets (mainly just whole foods), calling your favorite local restaurant beforehand and picking up

When you order:o On the go: Be careful of stuff that is made to last. If you use a buffet, learn

how long the food has been sitting there. Aside from Whole Foods, most grocery stores do not offer "fresh" food to go.

o Same rules apply to eating out: dressing / sauces on the side, protein plus veggies, no bread / pastas / potatoes, and so on.

Your best bet here is to have a place you feel comfortable with locally where you already know the menu. Call the place before you leave the office, place the order, and pick up! What to Eat when Traveling

Through traveling the world over the past 10 years, I have learned there is an extensive range of healthy-progressive options from airport to airport and gas station to gas station.

Your best option when traveling is always to pack your own food. Go grocery shopping before or when you land. If you are going where there is domestic civilization, then bring a few snacks with you and go to the store once you arrive.

If you are traveling someplace unfamiliar, either domestically or abroad, make sure to learn what is around where you are staying or find a grocery shop for your trip before you leave.

Foods that travel well:

1. Organic Beef Jerky2. Raw – unsalted pecans, walnuts, cashews and almonds3. Apples4. Protein Powder – do not worry I have even brought it overseas. Airport security

knows it is not cocaine. 5. “Kind” or “Lara” bars

Dining out at Common Types of Restaurants

3 General Guidelines

Drink 32 ounces of water before eating Have a salad loaded with as many veggies as possible with Extra Virgin Olive Oil or

Vinegar Ask server NOT to bring out bread for the table.

Chinese Food:

Always order sauce on the side – you will be amazed at how much they give you! Use 2 tsp.

Order steamed veggies No rice. Instead ask for extra steamed vegetables Order steamed shrimp, fish or chicken

Steak House:

Opt for leaner cuts like Fillets or New York Strips Stay away from gorgonzola or blue cheese coverings Stay away from bacon wrapped steaks. As bacon can be a good source of protein

fat, the combination of bacon and a piece of beef at a steak house is dangerous. Generally the bacon is not as lean and that is a lot of saturated fat in one serving

Substitute the traditional carb (potatoes, fries, rice) with double vegetable of broccoli or asparagus

Limit Wine – 1 to 2 glasses at most!

Grinder / Sub Shop:

Here you have two options:

Staying away from bread Eating bread

Earlier we discussed the side effects of gluten as it pertains to digestion and fat loss but there is something to be said about variety and changing things. I recommend you choose to stay away from bread 80% of the time.

When you choose to stay away from bread: Ask for the vegetable grinder / sub without bread on a platter, and then add grilled plain chicken, turkey, or ham.

When eating bread: Seek whole grain or sprout bread whenever possible, as these two options will have the highest fiber content. The next possible option is a whole-wheat variation. Ask for a ½ (never whole size!), a variety of vegetables, no cheese and double protein. Pick grilled plain chicken, turkey, or ham as a protein source.

Italian:

Just as mentioned above, you have the choice whether to eat carbs here (obviously). As cleanly as I eat, I also love food – especially Italian! Therefore, I do not like to have limits at Italian Restaurants as far as e-mail choices so I normally position this as my cheat meal. Either way, I want to equip you with options outside of cheating.

Scan the chicken, fish and beef sections of the menu. Typically, there will always be

a grilled chicken or steak option. To get an “Italian” feel, ask for the chicken or steak plain, with a side of marinara sauce.

Outside of that, stay away from heavy and thick sauces. If you are not sure, ask your server for the consistency of dishes you are looking at.

Order sauce on the side whenever possible! Accompany your protein with double vegetable Limit Wine – 1 to 2 glasses at most! This stuff may seem groundbreaking or slap-in-the-face obvious – it does not matter. What does matter is acting on good choices :)

How to Solve the Ripped Woman’s Sweet and Flavor Fix

I do not know about you, but I get the itch for something sweet almost daily. I have learned you can resolve this fix without adding calories!

How to Solve Your Sweet Fix

1. Dark Chocolate Almond Milk: I like to have a container in my fridge always. The key, I have found, is not to pour a glass but to drink a swig only when you really need to (For women, maybe pour it in a shot glass since they don’t like drinking out of the container?.

2. 80% or more authentic Cocoa Powder: Add ½ tsp. (you do not need more – trust me) to your shake, glass of water or glass of plain almond or coconut milk.

3. MELT Tea: Crystal Light and other artificial sugar-induced tea drinks will make you fat! MELT tea will not a. Add 8 cups of water to pot or teakettle b. Add 8 to 12 teaspoons of tea to boiling water or the teakettle c. Let steep for 8 to12 minutesd. Pour into a Pitcher full of icee. Add 8 tsp. of Stevia (organic sweetener only!) and a handful of fruit. My favorites

are lemons, pineapples, mangos, and peaches. *The pitcher typically lasts for 2 to 4 days. If you are trying this for the first time and are not sure if you will drink it, make half the number of servings recommended above.

25 Ways to Solve Your Sauce / Flavor Fix

Most sauces are full of high sucrose corn syrup, MSG as well as other sugars / oils, use the list below to add flavor to your food:

1. Fresh lemon2. Fresh lime3. Extra Virgin Olive Oil4. Garlic5. Hot pepper seeds6. Hot sauce7. Cinnamon8. Real Cocoa powder9. Coconut oil10.Hemp oil11.Lemon juice12.Lime Juice13.Fresh Fruit14.Basil

15.Cilantro16.Oregano17.Tomato sauce (be careful of high sugar variations) 18.Guacamole19.Salsa20.Vinegar21.Apple Cider vinegar22.Sea Salt23.Organic Maple Syrup24.Raw Honey25.Stevia

Tips to Avoid the Spare Tire – Lowest Calorie Ways to Drink Alcohol I am not recommending you drink alcohol. In fact, it is best you avoid it. To be realistic, I want to equip you with some pointers about drinking alcohol, but first understand that no matter what type of alcohol you drink, most of these calories will be stored as fat. Your Fitness (not parental) rules to drinking:

Make sure to never drink and drive! NO fruity drinks, long island ice teas or drinks loaded with syrups and sodas Avoid frozen drinks Drinking light beer is not a free pass! We find you consume fewer calories if you

have one darker beer as opposed to several lighter varieties To piggyback on the last point, if you are going to drink an Ultra-Light Beer, just do

not drink! There is so little alcohol and taste that it is not worth it – break the habit of mindless drinking!

Here are some ways to save calories:

Beers: Guinness, light beer vs. full-body beers. Generally, four light beers equates to two full-body beers so don’t torture yourself

Champagne spritzers Clear alcohols with club soda or tonic water, use garnishes for flavor: oranges,

lemons, limes etc. Wine Bottom Line: Alcoholic beverages pack on the calories!

Hangover Cures

Drink water, water and more water! On a normal day, you should drink 0.55 x your bodyweight in ounces. After a night of drinking, your brain becomes dehydrated, making you feel “off.” Other things you can do to cure a hangover include:

Slow State cardio, yea I said it! Low intensity biking, hiking, walking Sauna’s

CAUTION: Make sure to drink half your bodyweight in ounces before attempting any activity where you will sweat excessively, especially after a night of drinking where your brain is dehydrated. Also, always have a friend with you!

Swimming: Again, make sure you are hydrated prior to swimming! Hot or regular yoga

CAUTION: Make sure to drink half your bodyweight in ounces before attempting any activity where you will sweat excessively, especially after a night of drinking where your brain is dehydrated. Also, always have a friend with you!

Planned Fasts Only if you have fasted before – this is not the time for first-time fasters! What to eat on late weekend nights

Just as in the alcohol section, it is not recommended you indulge in late night eating especially when intoxicated – but if you do, I want you to be prepared!

So, follow these rules:

Avoid traditional carbohydrates, fast foods and fried foods as much as possible Load it up with protein and vegetables Obtain flavors from cheese (ask for light), tomatoes sauces, hot sauces, olive oil etc. Some ideas:

o Thin Crust pizza or wraps loaded with veggies and chicken or hamo Order single, grilled chicken options when at a fast-food restauranto Eggs are king! Make your own or if out, order them. Add cheese, proteins,

and veggies but skip the bread & home fries

Supplements Supplements give your body the nutrients it needs without adding calories. It is virtually impossible to satisfy your body’s nutritional needs with the number of calories recommended to lose fat. A whole food nutrient complex is the foundation of any complete fitness program. Additional vitamins, minerals, enzymes, essential fatty acids and antioxidants will boost your nutrient intake beyond what is available through the foods you eat. These additional nutrients allow cells to reach their potential creating the ideal environment for positive physical change. Taking other supplements before creating a nutritional foundation is like adding expensive accessories to a car that does not run properly. Effects on altering Body Composition It is difficult to get enough nutrients from your normal diet to support your fitness goals. During exercise, the body increases its use of nutrients. By supplying these nutrients without additional calories, the attempt is made to satisfy all nutrient needs for repair and growth without exceeding the number of calories needed to sustain the required deficit for fat loss. When undernourished, the body must shed the muscle it cannot feed – this leads to an increase body fat percentage. Increasing Performance and Metabolism Specific nutrients and combinations of nutrients have been found to improve exercise performance and increase the calories burned during and after exercise. Supplying the body with calorie-free nutrients can improve performance and, therefore, help with fat-loss and muscle-gain goals.

*No supplement in the world can replace eating a consistent diet of whole foods and regular, high intensity exercise. Recommendations

Protein Bars: Most protein bars are glorified candy bars; loaded with sugar and other “stuff.” Bars I recommend are prograde cravers, Lara Bars and Kind Bars. Isopure Protein: I like isopure because it is gluten and lactose-free and low carb.

Kre- Alkayn Creatine: I only started taking creatine a few years ago and this is by far my favorite. Creatine supplies energy in cells, specifically muscle cells. In taking it, I’ve noticed strength and endurance increases.

Prograde Krill Oil: Improves weight loss through blood sugar stabilization, removes & fights toxins, improves cholesterol, reduces the risk of heart problems, increases glucose and metabolism, decreases joint pain and provides relief for symptoms of PMS

Prograde Multi Vitamin: Burns fat, builds abs, strengthens your heart, boosts your immune system, enhances your digestive function, keeps your circulatory system healthy, increases your energy and preserves your urinary health Prograde Metabolism: Normally I am against fat burners, but this is an exception. Prograde’s Metabolism is made of natural fat burnings: cinnamon, green tea, capsaicin, garlic, citrus and ginger root extract You can find all these at http://www.carabasetraining.getprograde.com

Fasting – For the Disciplined WOMan Only

Fast once every three months

Fasting is a great way to cleanse the body. Some religions practice a strict 10 to 12 day fasting to demonstrate discipline for their respected religion. One popular way to fast is with liquids. In a liquid fast, you consume only liquids for a set time. This type of fasting gives the digestive system a much-needed rest. Specifically, instead of using energy to digest food, your body will use the energy for cellular and digestive rejuvenation.

If done correctly, short periods of fasting provide a healthful shock to your body. During a fast, your body’s natural processes change; waste is cleared from the digestive tract; and chemicals stored in fat and other tissues are released and excreted from the body.One of my favorite benefits from fasting is the instant energy boost. Yes, you read that right! When your mind does not have to focus on food and your body is not focused on digesting food, you can allocate that energy to being productive on other things.

Elimination of wastes is always a good thing! The natural metabolic processes going on in the body produce waste. They also originate in toxins found in food, and the air we breathe. Consuming these toxins takes a toll on our kidneys and liver, as they filter, break down, and remove waste from the body through the lymphatic system, lungs, skin, and colon. Fasting gives your body a break from this process while it removes excess waste.

By removing the toxins and waste buildup, your body becomes cleaner. You will also:

Increase your sense of strength and happiness Improve mental clarity and focus Minimize food cravings and overeating (after the first day or so) Lessen the toxic burden to your liver, kidneys and digestive tract Remove toxins from fat and tissue Improve digestive function Enhance metabolism Increase energy levels

It must be understood that fasting will be no “walk in the park”; you must be physically and emotionally prepared. If you are currently under a lot of emotional or physical stress, it is not the right time to fast.

A few days before you start your fast, you should prepare your body by increasing your raw fruit and vegetable intake, consume fewer calories, and eat smaller meals than you normally would.

Some Things I learned from fasting:

During a fast, your metabolism slows, thus reducing your resistance to cold weather. Carefully plan your workouts: Typically, I fuse metabolic strengthening with

bodybuilding while working out at a high intensity with little or no rest between exercises. You simply do not have enough energy in your body to work out at this pace while fasting! I experimented with different types of routines but generally discovered that 30 to 90 second rests between exercises during strength training, one metabolic strengthening workout a week and performing isolated exercises more often as opposed to multi-joint exercises worked great for me.

Quick, lukewarm showers help! Bathing is a facilitator of detoxifying as warm showers encourage elimination through the skin. If you normally take long, hot showers, beware as they can lead to fatigue!

Drink lots of water! At least 0.55 (ounces) x your bodyweight is recommended. Drink herbal tea! Unsweetened of course. Once your fasting is complete, it is not a ticket to binge! It is important to ease

carefully back into your normal eating routine.

There can be common side effects when fasting:

Mood swings Upset stomach Abnormal stool Difficulty in sleeping Irritability Stomach pains Weight loss (early stages of fast)

IF any of these symptoms persist, make sure to see your doctor

Please note that this is not a blueprint to fast, as people’s caloric needs will differ.

I am also not saying YOU or everyone should fast. If you are interested in fasting, contact a local nutritionist or dietitian to help you find a formula that fits your profile best.

Fasting is not easy and not for everyone, but if you really focus and commit to it, you can make it happen! Like the quote goes, “If you think you can you’re right; if you think you can’t you’re also right!” Stay positive!

During my liquid fasts, I typically consume the following:

Liquid shakes: Protein, Fiber, Super Greens, Cocoa, Super Reds, Ground Flax Seeds, and Fish oils – you need to make sure you consume enough nutrients! I drink 5 to 6 shakes a day, ranging from 200 to 600 calories each. This amount will depend on your size and amount of lean muscle you have.

WATER! Herbal Tea: Green tea gets all the credit but white and black tea work great too! In

fact, white tea has a greater antioxidant count and black tea is a great alternative to coffee.

Daily vitamins. Branched-chain amino acids: To keep your body from burning muscle, you must

make sure to take in enough protein. I use Prograde’s amino acids. Get yours here: http://www.carabasetraining.getprograde.com

Personally, I’ve done up to a 10-day fast and would only recommend that length if you were doing a specific cleanse OR if you are looking to get very lean for a photograph shoot or something of that sort.

After my recent vacation, I did a five-day liquid fast / cleanse. My liquid fast included the items listed above, with a focus on fiber to help cleanse my colon / liver.

Colon cleanses promote healthy, daily bowel movements, which help eliminate wastes.

Fiber enhances waste elimination. Liver focus helps your detoxification pathways.

24-hour liquid fast can be a great way to start. In a basic 24-hour fast, you just consume the following:

Water Coffee / tea Protein / amino acids

A good time to fast is right after a big holiday or any occasion where you have overeaten. For your first fast, I would recommend doing it on your off day from training.