21 Day Fat furnace formula 21 Day Fat Furnace Table of Contents………………………………………………Page 2 21 Day Cleanse…………………………………………….......Page 3 Workout Plan………………….………………………………..Page 4 Food Log…………………..…………………………………Pages 5 & 6 Meal Plan……………………………………………………….Page 7-15 21 Day Fat Furnace Cleanse Congratulations on taking on this 21 Fat Furnace Challenge. Below are changes that YOU will to commit to for the next 21 Days. It is YOUR 21 Day Fat Furnace 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! Fat Furnace 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. Keep a Food Log of Everything you Eat. 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 Fat Burning 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!!! 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!!! Workout 1 Workout 2 Workout 3 Workout 4 Week 1 Cardio Walk/jog moderate pace for 30 minutes 45 minute low intensity walk/jog or elliptical trainer Jumping Jacks High Knees Jump Rope (Rotate all three for total of 3 minutes then do 3 minute walk. Repeat 5 times) 60 minute low intensity walk/jog/bike. Weeks 2 & 3 Cardio Walk/sprint: 1 minute moderate walk & 30 second sprint/speed walk. Keep repeating for 30 minutes Squats 60 minute low intensity walk/jog/bike/swim Walking Lunges (you can break into two 30 Burpees (Rotate all three for total minute workouts if of 3 minutes then do 3 needed. minute walk. Repeat 5 times) Walk/run stairs for 10 minutes & then Walk/jog for 30 minutes flat ground. “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 “What Get’s Tracked Get’s Done” Start today and 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. I want to see it all - The Good, The Bad, & The Ugly. 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 compare the label on the food item to the totals that the program 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! ***LOG IT – Log everything YOU eat or drink for the entire 21 day Program. Log in DETAIL (times, everything in or on the food, any condiments). Food and Success Tips Protein Powder & Protein Bars: 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. We have my #1 Recommended ALL NATURAL WHEY PROTEIN POWDER available in our pro shop at The Pink Physique made by Revolutionary Technology 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 don’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. Pack a cooler to take with you on the go 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 EVERYDAY & FOLLOW THE MEAL PLAN!!! Sample Meal Plan (repeat x 3 weeks) Monday Tuesday Wednesday Meal 1 as soon as you wake. Mini Protein Pancakes (see recipe) Revolutionary Eggs & Oats/ Technology Grits Breakfast Protein (see recipe) shake (see recipe) Meal 2 3 hours later Plain Greek 2 rice cakes 2 tbsp peanut Yogurt & Small piece of butter (or other fruit nut butter) Thursday Friday Saturday Revolutionary Technology Breakfast Protein shake (see recipe) Pure Fit Protein Lean Omelet Bar (available (see recipe) at Pink Physique Pro Shop) Sunday Breakfast Protein Parfait (see recipe) Mex Chips & Dip ½ cup cottage (see recipe) cheese ½ - 1 cup cubed watermelon 3-4 oz apple 2 tbsp peanut butter (or other nut butter) Revolutionary Technology Protein shake (see recipe) 1 small handful plain lightly salted nuts Meal 3 Tuna Salad (see 3-4 hours recipe) later Chicken & Rice (see recipe) Mandarin Salad (see recipe) Sprouted Turkey Sandwich (see recipe) Salmon Salad (see recipe) Taco Salad (see recipe) Fish Tacos (see recipe) Meal 4 3 hours later Pure Fit Protein Bar Handful of nuts Pure Fit Protein mixed with ½ cup Bar dried fruit Deli Roll-up (see recipe) Frozen Banana Yogurt (see recipe) Pink Lady Sushi Roll (see Recipe) Loaded Baked Potato (see recipe) Meal 5 3 hours later. After workout if doing evening workout Turkey Spaghetti (see recipe) 3.5 – 4oz Salmon grilled Asparagus (green veggie) cooked in 1 tbsp olive oil 4 oz sweet potato 4 oz lean beef 3 cups veggies (stir fried) 1 tbsp olive oil (for stir-fry) ½ cup kidney beans 4 oz Lamb kabobs Grilled w/ red peppers, onions, mushrooms, pineapple slices ½ cup cooked jasmine rice 4 oz Grilled Chicken breast 1 cup green beans 4 oz baked potato (top with salsa and plain Greek yogurt) 4 oz grilled lean steak 1 cup lima beans 1-2 cups steamed zucchini and stewed tomatoes 4 oz Grilled Turkey Round 1 cup steamed broccoli 1 cup garbanzo beans Salt & Pepper Meal 6 (optional ) If you are still hungry add this shake 1 hr before bed Revolutionary Revolutionary Technology Technology Protein Powder & Protein Powder & 8 oz 8 oz unsweetened unsweetened almond milk almond milk Revolutionary Technology Protein Powder & 8 oz unsweetened almond milk Revolutionary Revolutionary Technology Technology Protein Powder & Protein Powder 8 oz & 8 oz unsweet unsweetened almond milk almond milk Revolutionary Revolutionary Technology Technology Protein Powder & Protein Powder 8 oz & 8 oz unsweet unsweetened almond milk almond milk 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 (or any other nuts) 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. Deli Roll-up: 3 oz 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/Grits ½ cup steel cut oats (cook on stove top or microwave with water) or 3 tbsp uncooked grits (cook on stove or microwave with water) 2 whole cooked eggs 1 cooked egg white ¼ cup fresh blueberries (may want these on the side if you are using grits instead of oats). Salt & Pepper Mix eggs and egg white in skillet and scramble. Mix eggs with cooked oats/grits, top with blueberries and enjoy! Fish Tacos 4 oz tilapia or shrimp 1/2 tbsp cumin 1/2 tbsp chili powder 2 small, whole grain low carb tortillas 1/4 cup cucumber grated 1/4 cup carrots grated 1/4 cup chopped cabbage 1/4 cup fresh chopped cilantro Dressing for Fish Tacos: 1/2 cup non-fat plain greek yogurt 1/8 tsp Chili powder or more to taste 1-2 tsp lime juice (depending on preference) Mix all 3 ingredients and set aside Rub raw fish with cumin and 1/2 tbsp chili powder. Cooked in lightly coated pan (olive oil spray). Break cooked fish into small pieces and divide into 2 whole grain small tortillas. Cover with dressing. Then add shredded veggies and top with fresh cilantro. Frozen Banana Yogurt (one of my favorite frozen treats) 5 oz serving Plain Greek Yogurt Slice 1/2 Banana & Freeze it overnight In blender or food processor combine the yogurt and 1/2 frozen banana Serve & eat - should be the consistency of frozen yogurt. Tip: if you are in a hurry and don’t want to dirty the blender - drop in the frozen banana slice into the yogurt and eat. 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 recipe) 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 recipe) 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. Revolutionary Technology Breakfast Protein Shake (see Pink Physique Pro Shop for the super lean Protein Powder) 1 scoop chocolate or vanilla 8 oz unsweetened almond milk 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) Grill or bake salmon and peaches at 350 Degrees. Add other ingredients to make a salad and top with salmon and peaches. Sprouted Turkey Sandwich 3-4 oz Turkey Breast Grilled ½ cup Bean Sprouts 2 slices Sprouted Bread 1/2 tbsp Dijon 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/tortilla chips 2 oz cooked ground turkey 2 tsp olive oil (to cook turkey) ¼ cup kidney beans* ½ ounce low-fat shredded 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) Boil noodles. Cook ground turkey and veggies in skillet. Then add in the tomato sauce, cooked spaghetti noodles, water and garlic salt. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until 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. Seasonings for all meals: *Use calorie free seasonings such as herbs, Ms. Dash, sea salt, pepper. READ INSTRUCTIONS ON NEXT PAGE FOR SWAPPING OUT MEAL OPTIONS :) YOU CHOOSE: PICK WHAT YOU LIKE FROM THE MEAL PLAN: **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. NUTS & PEANUT BUTTER are fats contrary to popular belief and can be enjoyed in moderation. Bonus Recipes: Turkey Apple Meatballs (substitute for any meal 2 or 4) By: Diane Kieullian 1 Tbsp Olive Oil 2 cloves minced garlic 1 yellow onion, finely chopped 1 lb ground turkey 1 apple, shredded 1 egg, beaten 1 cup organic spinach, chopped 1/2 tsp sea salt 1/4 tsp black pepper 1 tsp ground marjoram 1 tsp fennel seed For Glaze: 1 cup apple cider vinegar 1/2 cup pure maple syrup 2 Tablespoons Balsamic Vinegar Preheat oven to 350 degrees. Lightly grease casserole pan with olive oil spray. Place a large skillet over medium heat. Add the olive oil, garlic and onion. Sauté’ for 4 minutes, until soft. Remove from heat and cool. Add remaining meatball ingredients and mix well. Form golf ball sized meatballs and place in a single layer on a prepared casserole pan. Bake for 25 minutes. Meanwhile, wipe out the skillet, add the glaze ingredients and place over medium heat. Bring to a boil, then simmer for 10 minutes. After removing the meatballs from the oven, place in a single layer in the skillet with the glaze. Coat all sides of each meatball, cooking over low heat for 5 minutes. Remove from the skillet and serve warm. MAKES 6 SERVINGS - SO DIVIDE IT UP AND SAVE THE REST FOR SNACKS LATER. Chicken Wrap (Substitute for any meal 3 or 5) 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 recipe) Roll-up all ingredients in tortilla wrap or moist rice paper wraps and enjoy Eat & Train Smart!!! LET’S BEGIN YOUR JOURNEY to Burning Fat!!! *ALWAYS CONSULT A PHYSICIAN PRIOR TO PARTICIPATING IN ANY FITNESS PROGRAM. CONSULT A REGISTERED DIETITIAN FOR SPECIFIC NUTRITION NEEDS.