Becoming Extraordinary

BECOMING EXTRAORDINARY

All rights reserved. No part of this publication may be reproduced or redistributed in any form without the prior written permission of the publishers.

Contents Phase one

Two weeks (weeks 1-2) Monday ................................................................................................... 5 Tuesday ............................................................................. 6 Wednesday ........................................................................ 7 Thursday ........................................................................... 8 Friday ................................................................................ 9 Saturday ............................................................................ 10 Sunday .............................................................................. 11

Phase two

Two weeks (weeks 3-7)

Monday ................................................................................................ Tuesday ........................................................................... Wednesday ...................................................................... Thursday ......................................................................... Friday .............................................................................. Saturday ......................................................................... Sunday ............................................................................

13 14 15 16 17 18 19

Phase three

Two weeks (weeks 8-11)

Monday ................................................................................................ 21 Tuesday ........................................................................... 23 Wednesday ................................................................. 24 -25 Thursday ......................................................................... 26 Friday .............................................................................. 27 Sunday ............................................................................ 28

Phase four

Two weeks (weeks 11-12)

Monday ................................................................................................ Tuesday ........................................................................... Wednesday ...................................................................... Thursday ......................................................................... Friday ..............................................................................

30 31 32 33 34

PHASE ONE 2 weeks People will ask you why. They will question your desire and try to influence your motivation. They will tell you to just make up your workout tomorrow; it’s not a big deal to miss just this one day. They will try to make you feel like what you are doing is silly or pointless or a waste of time. You must always remember that you are changing for yourself, to make yourself better, not them. So don’t worry about what they have to say or what they may think. You want to look back on your journey feeling accomplished that you gave everything you had from Day 1. No matter where you are starting today, at the end of this 90-day program you will feel stronger both physically and mentally, knowing that you overcame challenges that were once hard. You overcame the naysayers, and the ones that wanted you to question your dedication. I’m asking you to put it all aside, and to give me 100% for this entire program. No distractions. This is the first phase, it will last 2 weeks, 2 days off and you will repeat this pattern for the next 2 weeks, before moving into PHASE TWO. -No alcohol on this program, not even on the weekend -1 cheat meal a week, preferably on your off day -1 gallon of water a day ***Please consult with your Doctor before beginning any exercise program.

4

PHASE ONE Weeks 1-2 Monday Run 1.5 miles on treadmill Full Body Circuit 3 sets, 15 reps of the following: Complete each exercise 3 times with 15 reps each time before moving to the next exercise. · · · · · · · · · · · · · ·

Lat Pull Down Machine Seated Compound Row Standing Barbell Bicep Curls Seated Dumbbell Bicep Curls Seated Shoulder Dumbbell Press Standing Dumbbell Lateral Raise Dumbbell Overhead Tricep Extensions Single Arm Triceps Kickbacks Flat Bench Barbell Chest Press Incline Barbell Chest Press Walking Lunges Hack Squat Deadlifts, bent leg Lower Back Extension, Hyperextension

Did you know? Jumping rope is a great way to burn calories.

5

PHASE ONE Weeks 1-2 Tuesday Run 1.5 miles on treadmill Full Body Circuit 3 sets 15 reps of the following Complete each exercise 3 times with 15 reps each time before moving to the next exercise. · · · · · · · · · · · · · · ·

Standing Dumbbell Shoulder Press Standing Dumbbell Bicep Curl Standing Dumbbell Lateral Raise Standing Dumbbell Overhead Tricep Extension Cable Flys Dumbbell Flat Bench Chest Press Dumbbell Incline Chest Press Hack Squat Dumbbell Sumo Squat Leg Extension Hamstring Curl Machine Bent Leg Dead Lifts Dumbbell One Arm Row Lat Pull Downs Seated Row

6

PHASE ONE Weeks 1-2 Wednesday Off day

“In ten years from now, what will you have wished you would have done today?” Ashley Horner

It’s important to keep your motivation close to you, never lose sight of your inspiration.

7

PHASE ONE Weeks 1-2 Thursday Run 1.5 miles on treadmill Full Body Circuit 3 sets, 15 reps of the following: Complete each exercise 3 times with 15 reps each time before moving to the next exercise. · · · · · · · · · · · · · · · ·

Lat Pull Down Machine Seated Compound Row Standing Barbell Bicep Curls Seated Dumbbell Bicep Curls Seated Shoulder Dumbbell Press Standing Dumbbell Lateral Raise Dumbbell Overhead Tricep Extensions Single Arm Triceps Kickbacks Flat Bench Barbell Chest Press Incline Barbell Chest Press Walking Lunges Hack Squat Deadlifts, bent leg Lower Back Extension, Hyperextension Incline Crunches Bicycle Crunches

Did you know? The best way to exercise your heart is by walking and jogging!

8

PHASE ONE Weeks 1-2 Friday Run 1.5 miles on treadmill Full Body Circuit 3 sets 15 reps of the following Complete each exercise 3 times with 15 reps each time before moving to the next exercise. · · · · · · · · · · · · · · · · ·

Standing Dumbbell Shoulder Press Standing Dumbbell Bicep Curl Standing Dumbbell Lateral Raise Standing Dumbbell Overhead Tricep Extension Cable Flys Dumbbell Flat Bench Chest Press Dumbbell Incline Chest Press Hack Squat Dumbbell Sumo Squat Leg Extension Hamstring Curl Machine Bent Leg Dead Lifts Dumbbell One Arm Row Lat Pull Downs Seated Row Jack Knives Oblique’s - 25 each side

9

PHASE ONE Weeks 1-2 Saturday Off day

“My greatest fear is not that I´ll fail, but I´ll put limits on how extraordinary I become” Ashley Horner

Today, I want you to get a piece of paper and write down all the changes you want to make in your life in the next 3 months, put the list where you can see it everyday.

10

PHASE ONE Weeks 1-2 Sunday

Dynamic Stretching, Cross Fit Style WOD · · · · ·

Sit Squats 10 High Leg Kicks 10 each leg Lateral Lunges 10 each leg Front Lunges stationary 10 each leg Mtn. Climbers slow and controlled 10 each leg Repeat 3x

4 Rounds for time of the following: · · · · · ·

Barbell Squat Press 20 Jumping Pull Ups 20 Push Ups 20 Jump Squats 20 Box Jumps 10 Jump Rope 100

1.5 Mile Run (complete this on your last round) - record your time. 30-minute cardio - moderate intensity

Did you know? Regular exercise is linked to better sex, because it can improve body image, energy, self-esteem and overall fitness.

11

PHASE TWO 2 weeks Strength Phase We will now begin isolating muscle groups. Everything will be 4 sets, 10-12 reps with 45 second recovery time in between each set on weeks 3 & 4, starting on week 5 and continuing on through week 7, little or no rest between sets.

“Figure out in life what YOU want to do, not what your mom or your best friend but what YOU want. You have to trust yourself & trust your feelings. Never be afraid to fail - allow yourself to be pushed. Work as hard as you can. You never want to lose thinking that you could have done better. So always walk away knowing that you left nothing. Train hard every day, rest, and then do it better the next day.” Ashley Horner

12

PHASE TWO Weeks 3-7 Monday

Muscle Group: Chest and Triceps Warm up: · 2 mile run or 300 meter swim 3 rounds of: · 20 Push Ups · Max Pull Ups (or 8 assisted pull ups if you can’t do bodyweight pull ups) · Core (do the following) · 10 Incline · 10 Bicycle · 10 Full Sit ups 4 sets of 10-12 of the following: · · · · · · · · · ·

Dumbbell Flat Bench Chest Press Dumbbell Flat Bench Flys Rope Triceps Press Down Dumbbell Over head Tricep Extensions Dumbbell Decline Chest Press Dips off Bench E-Z Bar Skull Crushers 3 45-second Bent Arm Planks 55 Crunches 55 Bicycle

13

PHASE TWO Weeks 3-7 Tuesday

Muscle Group: Back Warm up: · 2-mile run or 300-meter swim 3 rounds of: · · · ·

20 Push Ups Max Pull Ups (or 8 assisted pull ups if you can’t do bodyweight pull ups) Core (do the following) · 10 Incline · 10 Bicycle · 10 Full Sit ups

4 sets of 10-12 of the following: · · · · · · · ·

Lat Pull Down Seated Row Dumbbell Bent Over Fly One arm Row Low Back Extension Barbell Upright Row Reverse Fly (Pec Dec) Assisted Pull Ups

Did you know? Regular exercise can enhance mood and overall well-being.

14

PHASE TWO Weeks 3-7 Wednesday Off day

“I overcame fear, I defeated failure, I conquered all who doubted me” Ashley Horner

Today, I want you to sit down and think about all the negative things that you can let go of. I want you to write them down on a piece of paper, things that you can give up forever. I want you to throw that piece of paper in the trash. Move on. This is the point you really start to recreate yourself. Are you tired of starting over? Stop giving up. Choose the lifestyle that’s forever giving back to you.

15

PHASE TWO Weeks 3-7 Thursday

Muscle Group: Shoulders & Biceps Warm up: · 2-mile run or 300-meter swim 3 rounds of: · 20 Push Ups · Max Pull Ups (or 8 assisted pull ups if you can’t do bodyweight pull ups) · Core (do the following) · 10 Incline · 10 Bicycle · 10 Full Sit ups 4 sets of 10-12 of the following: · · · · · · · ·

Cable Rope Hammer Curls Seated Dumbbell Overhead Shoulder Press Standing Bicep Curls with an EZ bar Standing Dumbbell Lateral Raise Preacher Curls Cable Short Bar Bicep Curls Barbell Front Raise Dumbbell Bicep Curl Incline Bench

16

PHASE TWO Weeks 3-7 Friday

Muscle Group: Legs Warm up: · 2-mile run or 300-meter swim 3 rounds of: · 20 Push Ups · Max Pull Ups (or 8 assisted pull ups if you can’t do bodyweight pull ups) · Core (do the following) · 10 Incline · 10 Bicycle · 10 Full Sit ups 4 sets 10 reps: · · · · · · · · ·

Walking Lunges weighted with Barbell Squat Rack, Hack Squats Deadlifts Leg Extension Pronate Hamstring Curls Abductor Machine Adductor Machine Dumbbell Sumo Squats Dumbbell Plié Squats

(you can youtube the Plié and sumo squats under ashleyhorneronline channel to see the correct form and difference between the two.)

· GHD (reverse extension, for lower back/hamstrings)

17

PHASE TWO Weeks 3-7 Saturday OFF DAY

Becoming Extraordinary / ashleyhorner.co

18 18

PHASE TWO Weeks 3-7 Sunday

Dynamic Stretching, Cross Fit Style WOD · · · · ·

Sit Squats 10 High Leg Kicks 10 each leg Lateral Lunges 10 each leg Front Lunges stationary 10 each leg Mtn. Climbers slow and controlled 10 each leg Repeat 3x

· · · · · ·

1.5 mile run 100 Push ups 100 Burpees 100 Bodyweight Squats 100 Lat Pull Downs 1.5 mile run

· Core - 30 reps 2x · Bicycle · Decline Abdominal Sit Ups · Full Sit ups · Oblique’s Each side · Jack Knives

Did you know? Running puts four to seven times your body weight in pressure on your feet.

19

PHASE THREE Week 8-11 You’re so close. Let’s make this count, remember to ALWAYS pull strength from the heart. That is the most powerful form. Never create a finish line for yourself, but set a breaking point where you rise above your old self and create YOU into something much greater. Take what is good and make it great. Take what is great and make it EXTRAORDINARY! Take what you have made Extraordinary and spread it like a wild fire. This will be your most intense phase. You will train in a circuit manner with the groups listed below. This may seem difficult at first but after the first week you will get the hang of it. Everything will be 15-20 reps, 3 rounds (sets) unlike PHASE TWO. You will have no resting period between sets. You can rest for 1 minute after each circuit is completed. You will also be required to do 45 minutes of low intensity cardio after workout.

20

PHASE THREE Weeks 8-11 Monday

Muscle Group: Back & Biceps Warm up: · 1- mile run, fast 3 rounds of: · · · ·

25 50 10 10

Push Ups Squats Pull Ups Lateral Lunges each leg

15-20 reps 3 sets of the following: · · · ·

Lat Pull Down Jumping Squats Barbell Bicep Curls 10 Push Ups Repeat 3x

· · · ·

Seated Compound Row Mtn. Climbers Standing Dumbbell Bicep curls Alternating Burpees (20) Repeat 3x

· Short Bar Cable Bicep Curls · Straight Arm Lat Pull Down (cable) · Jump Squats Repeat 3x · Run ½ mile (one time only)

· One Arm Row · Incline Dumbbell Bicep Curl Alternating 21

PHASE THREE Weeks 8-11 · Barbell Upright Row Repeat 3x Don’t forget Cardio after, 45 minutes

Becoming Extraordinary / ashleyhorner.co

22 22

Tuesday

PHASE THREE Weeks 8-11

Muscle Groups: Chest and Triceps Warm up: · 1- mile run, fast 3 rounds of: · · · ·

25 50 10 10

Push Ups Squats Pull Ups Lateral Lunges each leg

15-20 reps 3 sets of the following: · · · ·

Dumbbell work of the following Flat Bench Chest Press Incline Chest Press Decline Chest Press Repeat 3x

· 5 minutes sprint on treadmill or any other cardio machine high intensity, high resistance. · Dumbbell Overhead Tricep Extension · Cable Flys Repeat 3x · Jumping squats · Push Ups · Cable Single Arm Triceps Press downs Repeat 3x · Skull Crushers · Burpees · Cable Ropes Triceps Press downs Repeat 3x Don’t forget Cardio after, 45 Minutes 23

PHASE THREE Weeks 8-11 Wendsday

Muscle Group: Legs & Shoulders Warm up; · 1 mile run, fast 3 rounds of: · · · ·

25 50 10 10

push ups squats pull ups lateral lunges each leg.

15-20 reps 3 sets of the following: · Walking Lunges Holding 35 pound plate over your head · Leg Press Machine · Seated Shoulder Press Repeat 3x · · · · ·

Split Jump Lunges Dumbbell Sumo Squats Dumbbell Plié Squats Standing Barbell Front Raise Standing Barbell Upright Row Repeat 3x

· · · ·

Seated Lateral Raise Jump Squats Leg Extension Body weight Squats Repeat 3x

24

PHASE THREE Weeks 8-11 · · · ·

Hamstring Curls GHD Walking lunges Burpees Repeat 3x

· Dead Lifts, bent leg · Plié Squats Repeat 3x · Incline walking 12% 3.5 mph-4.0 mph 5 minutes

25

Thursday

PHASE THREE Weeks 8-11

Cardio & Core

45 minutes of cardio Core: · · · · · · · ·

Incline setups weighted Bicycle Oblique crunches each side Jack Knives Planks 3 minutes Flutter kicks (25 each leg) Hello dollies Cable elbows to knees

Stretch and/or take a Yoga Class today.

26

PHASE THREE Weeks 8-11 Friday

Filthy Fifty No additional cardio required on this day. 50 reps of the following: · 1.5-mile run · Jumping Pull Ups · Push Ups · 65-pound Hack Squats · Dips (feet on bench) · Barbell Standing Shoulder Press: 45-55 pounds · Knees To Elbows (dead hang on bar lift knees to elbows & release) · Jumping Rope · Wall Balls · Walking Lunges · GHD (Low Back Extension) · 1.5-mile run

Bodies are creatures of habit. The more you exercise, the more your body learns to burn fat rather than storing it.

27

PHASE THREE Weeks 8-11 Sunday OFF DAY

Becoming Extraordinary / ashleyhorner.co

28 27

PHASE FOUR Week 8-11

Your final week. Well, you’ve made it! I hope that you’ve learn much more than how to do a One Arm Row, or a Jack Knife. I hope you learned how to be committed how to overcome and push through times you didn’t want to meet yourself at the gym. This final week, continue to give everything to me. I want you to put out and leave nothing left when your time in the gym is over.

29

PHASE FOUR Final Week Monday

week11-12

Full body Circuit 40-minute Cardio PRE & POST WORKOUT 3 sets of 15 reps: · · · · · · · · · · · · ·

Dumbbell Bicep Curl into Shoulder Press Seated Shoulder Lateral Raise Cable Reverse Crossovers Cable Bicep Curls Leg Extensions Leg Curls Dumbbell Triceps Overhead Extension EZ Bar Decline Skull Crusher Squats Walking Lunges Jack Knives EZ Bar Preacher Curls 25-minute Bicycle

30

PHASE FOUR Final Week Tuesday

week11-12

3 rounds of the following for time: · 50 walking lunges with 35-pound plate overhead · 15 Burpees · 10 Jumping Squats 3 sets of 15 reps: · · · · · · · · ·

Barbell Bent Over Rows Dumbbell One Arm Row Barbell Standing Shoulder Press Barbell Standing Front Raise Incline Dumbbell Bicep Curls Cable Triceps Press Down (upside down V) Cable Bicep Curls (upside down V) Incline Weighted Sit Ups Barbell Bench Press

31

Wendesday

PHASE FOUR Final Week week11-12

OFF DAY

32

PHASE FOUR Final Week week11-12

Thursday Never Forget the Feeling of Success it will make you emotional, fearless and remind you that perseverance and passion created your strength. Greater than any physical attribute, your strength built from the heart and created a strong mindset to overcome all.

33

PHASE FOUR Final Week Friday

week11-12

FINAL OBJECTIVE · 500-meter swim · 10-minute rest · Max Push Ups in 2 minutes · 2-minute rest · Max Sit Ups in 2 minutes · 2-minute break · Max Pull Ups in 2 minutes · 10-minute break · 1.5-mile run (above if you’re not able to find a pool, just substitute the 500 Meter swim for another 1.5 mile run) Objective: A test of endurance of strength and see how far you’ve come and to see from now on where we need to go from here, this is a test that should be done every month to continually improve your number.

Did you know? There is only one type of exercise that requires you hold your breath in order to accomplish the exercise. What is it? It’s swimming underwater.

34

35

ashleyhorner.co

Ashley Horner

Shopping

List Learning to Eat to fuel your body. Eat to live, not live to eat!

All rights reserved. No part of this publication may be reproduced or redistributed in any form without the prior written permission of the publishers.

Contents Shopping List Veggies ........................................................................... 39 Fruit & Dairy ................................................................ 40 Protein, Grains & Condiment ............................................ 41 Balance ........................................................................... 42

Shopping List / ashleyhorner.co

38

Shopping List

Below are just a few ideas on what your grocery cart should look like when you’re shopping at your market. Think of whole foods as in the least processed the food the better. Stay along the outside of the store where you will find the freshest and healthiest selections.

Veggies Spaghetti squash Cucumbers Tomato Avocados Sweet potatoes Spinach Broccoli Asparagus Kale

Cauliflower Mushrooms Onions Celery

Shopping List / ashleyhorner.co

39

Fruit Red Apples Bananas Berries, frozen are fine. Grape Fruit Kiwi

You will notice in the diet plan that I recommend for you, we won’t be adding in a lot of fruits. Because fruits, although contain natural sugar, still have sugar so your meal plan will be low in fruits. I recommend blueberries because of their fibrous nutrients and they are high in antioxidants. My second choice for berries would be strawberries, raspberries, and blackberries. That being said, I usually cook or eat 1/2 of a banana a day and one small apple, typically in the mornings, to make my coconut pancakes.

Dairy Almond Milk (It’s cheaper in you buy it on the shelf and not in the ‘cold’ section.) Reduced Fat Cottage Cheese Reduced Fat Cheese Swiss cheese Greek Yogurt 0% Plain Fat free Half and Half Skinny Cows Free Cool Whip Spray Butter (zero calorie) Shopping List / ashleyhorner.co

40

Laughing Cow Light Cheese Fat Free Cream Cheese Fat Free Sour Cream Laughing Cow Light Cheese Fat Free Cream Cheese Fat Free Sour Cream

Good Fat Olive Oil Coconut Oil Canola Oil Raw Almonds Raw Cashews Raw Walnuts Low Sodium or Sodium Peanut Butter (Natural ingredients should only say: “Peanuts or Peanuts, Sodium”) Almond Butter PB2 Avocado Raw Coconut- Unsweetened Milled Flax Seed Shopping List / ashleyhorner.co

41

Grains Coconut Flour Almond Flour Whole Wheat Flour Oatmeal Plain Steel Cut Oatmeal Brown Rice Whole Wheat Pastas (not recommended, but okay) Ezekiel Bread Skinny’s (100-Calorie breads) High Fiber Wraps Rice Cakes

Proteins Chicken Breast Bison Filets Lean Ground Turkey Salmon Tilapia Cod Tuna Shrimp Muscles Octopus Scallops Turkey Bacon Low Sodium Lunch Meat Egg Beaters Eggs (I usually buy 2 cartons to keep one for hard boiled and one for cooking)

Condiments Salsa Crystal light- to help you drink your water in the beginning Splenda Stevia Shopping List / ashleyhorner.co

42

Sugar Free Jelly mustard Fat Free mayo Rice Vinegar Balsamic Vinegar Spray Salad dressing (zero calorie)

Balance A few things that is required of you during this program. 1. 2. 3. 4. 5. 6. 7. 8. 9.

Drink a gallon of water daily Must eat breakfast Eat 5-6 small meals a day Eating every 2-3 hours No complex carbohydrates for dinner Cheat meal 1x week 2 hours to eat whatever you want. If you want diet soda its okay 1x day Coffee teas okay. Commit to me!

Shopping List / ashleyhorner.co

43

Simply Fit

Lean & Clean Living Cooking with Ashley Horner & Blaine Gamache

ashleyhorner.co

All rights reserved. No part of this publication may be reproduced or redistributed in any form without the prior written permission of the publishers.

Content Zuchini Chips.....................................................................47 Baked Sweet Potatoe Wedges............................................48 Coconut Pancakes..............................................................49 Brussels Sprouts In a Blanket.............................................50 Low Carb Pizza Crust....................................................51-52 Grilled Stuffed Bison..........................................................52 Baked Honey Salmon.........................................................53 Guiltless Icecream Sandwiches..........................................54 Homemade Granola Bars..................................................55 Lemon Berry Coconut Flour Cookies.................................56 Zucchini Fritters with Tzatziki Sauce.................................57 Lean Green Machine Protein Shake...................................58 Chicken Sandwich..............................................................59 Guiltless Peanut Butter Cookies.........................................60 Low Carb Apple Cinnamon Cookies...................................61 Coconut Crusted Baked Chicken Tenders..........................62 Stuffed Bell Peppers..........................................................63 Home Made Protein Bars...................................................64 Kale Chips..........................................................................65 Yogurt Bites........................................................................66 Mashed Cauliflower............................................................67 Apple Cinnamon & Banana Pancakes................................68 Black and White.................................................................69 Chicken Salad....................................................................70 Lemon and Fresh Dill Tilapia..............................................71 Blueberry Crumble.............................................................72 No Carb Paleo Spaghetti....................................................73 Turkey Burgers...................................................................74 Low Carb Seaweed Wrap...................................................75 Asian Lettuce Wrap...........................................................76

Zuchini Chips Ingredients: · 2 Zucchini Squash · 1 tbsp. Sea Salt · 3 tbsp. of Paprika Seasoning

Directions: Preheat oven to 350 degrees. With foil, line a cookie sheet with foil. Wash your green zucchinis and cut them into thin slices. (1 cm. approximately) Sprinkle each side with sea salt & paprika to taste. Bake at 350 degrees for 10 minutes on each side. Set your oven to broil and cook for 3-4 minutes until golden on top. Serve hot.

47

Baked Sweet Potato Wedges Ingredients: · 1-2 Medium Sweet Potatoes · 2 tsp. Sea Salt · 1 tbsp. of Olive Oil

Directions: Preheat oven to 400 degrees. Optional: If you would like to leave the skin on the sweet potato, that’s perfectly fine. I personally like to leave the skin on the sweet potato for texture and crunchiness but the skin of the sweet potato holds most of the carbohydrates. Cut into french-fry style wedges. (Whatever ways you like, just make sure they are all similar in size). Place in a big bowl, add sea salt, add olive oil, and toss to coat well. Bake at 400 degrees for 12 minutes on each side. Set oven to broil. Broil for 3-4 minutes until golden on top.

48

Coconut Pancakes Ingredients: · 4 Egg Whites · 2 tbsp. Coconut Flour · 1 tsp. Cinnamon · 1 tsp. Vanilla Extract · 2 tbsp. Splenda or Agave

Directions: Preheat skillet medium - high heat. Mix all ingredients well and cook like a pancake. Spray skillet with non-stick cooking spray. Flip after 3-4 minutes. Additional toppings: · · · ·

½ cup Chopped banana ¼ cup Raw Walnuts Dash of cinnamon 2 tbsp. honey substituted for syrup

49

Brussels Sprouts In a Blanket Ingredients: · Brussels Sprouts (Pick the smaller ones so they can be bite-sized) · Low sodium turkey bacon. Cut in half length wise

Directions: Preheat your oven to 350 degrees. Line your cookie sheet with foil. Wash your brussels sprouts. Take your uncooked low sodium turkey bacon and wrap it around the brussels sprouts. Bake for 20 minutes or until bacon is done.

50

Low Carb Pizza Crust Ingredients: · 1 head of Cauliflower · 1 Egg, beaten · ½ cup of Mozzarella · 2 tbsp. Italian season · 1 tbsp. minced Garlic · 1 tsp. Sea Salt

Directions: Preheat oven to 375 degrees. Line cookie sheet with foil and spray generously with non-stick spray. Rice the cauliflower florets (in a food processor) or a grater and manually grate the florets. (This is what I do and it works just fine). Place the florets in microwave-safe bowl and microwave for 8 minutes. You should have approximately 1 cup of rice cauliflower. Set aside. Next, in another bowl, mix together the beaten egg, shredded mozzarella cheese, Italian seasoning, minced garlic, and sea salt. Finally, add the rice cauliflower. Mix all of the ingredients very well. When you finish mixing, pour into a circular form (Pizza). Bake for 17-20 minutes. Once pizza is 51

done, add any additional toppings such as: already cooked chicken breast, sliced tomatoes, fresh basil, fresh spinach, and a small sprinkle of mozzarella cheese. Turn your oven to BROIL and then let pizza-toppings cook for 5 minutes or until slightly toasted on top.

Grilled Stuffed Bison Ingredients: · 2 cups fresh Spinach, chopped · Garlic to taste · 1 tbsp. low fat or fat-free Feta cheese · Lean bison steak These can be made inside on the George Foreman or outside on the grill. I like to use feta cheese because of its rich flavor and it will not melt as easy as other cheese and leak out.

Directions: Prepare grill or George Foreman. Carefully take a sharp knife and create a pocket in the bison. The deeper the pocket, the better the pocket will allow for room to stuff it with spinach and feta cheese. Take your skillet and spray with non-stick spray. Sauté spinach and garlic until soft and mix in the feta cheese. Using tongs pick up the spinach mixture and stuff it inside the bison. Grill until done. cheese. Using tongs pick 52

up the spinach mixture and stuff it inside the bison. Grill until done.

Baked Honey Salmon Ingredients: · 2 tbsp. honey · Chopped Almonds · Salmon Steak

Directions: Line cookie sheet. Preheat oven to 350 degrees. Place salmon on cookie sheet skin side down. Drizzle honey on top and add chopped almonds. Bake for 10- 12 minutes

53

Guiltless Ice Cream Sandwiches Ingredients: · Low Fat Graham Crackers · Free Cool Whip · Sprinkles, if desired

Directions: Let cool whip set out to thaw just a bit. Break one graham cracker sheet in half, place slightly thawed cool whip inside and freeze for 20 minutes. If you are adding sprinkles or other outside extras, you must do this before you place in the freezer.

54

Homemade Granola Bars Ingredients: · 2 cups dry Oatmeal · 1 cup Honey · 1 cup Natural Peanut Butter · ¼ cup whole Flax Seed · ¼ cup chopped Almonds · Dried Blueberries (optional)

Directions: Melt together honey and peanut butter on low heat, in a medium saucepan. Add in oatmeal, mix well, then add in any other ingredients, mixing well and continually making sure it is not burning. Smash down in a small pan. Place in freezer for 20 minutes or until firm. Cut into small squares. These will keep frozen for some time. Please keep in mind this in not a low calorie food.

55

Lemon Berry Coconut Flour Cookies Ingredients:

Directions: Mix everything well and dollop in 1 tbsp. size. Bake at 350 Degrees for 12-15 minutes.

½ cup Coconut flour · ¼ cup whole Wheat flour · ½ tsp Baking powder · ¼ tsp Salt · 1 Egg · 1 Egg white (or additional whole egg) · ¼ cup fresh lemon juice · 1 tbsp. lemon zest (yum!) · ¼ cup honey · 2 heaping tbsp. Greek yogurt (or a ripe banana, mashed for dairy free) · Handful of dried wild blueberries, or other dried fruit

56

Zucchini Fritters With Tzatziki Sauce Ingredients: · 2 cups shredded Zucchini · ½ cup Sweet Potato · ¼ chopped White Onion · 2 Egg whites, beaten · 1 whole Egg · ½ tbsp. Garlic · Dash of Sea Salt

Directions: Mix well, heat skillet medium/high heat and spray with non-stick cooking spray. Line a cookie sheet with foil, preheat your oven to warm, or only 200 degrees so as soon as these on done on the skillet you can keep them warm. Cook on each side for about 3-4 minutes until slightly crispy & golden. Transfer to oven to keep warm. Sauce · 1 cup plain 0% Greek Yogurt · 2 tbsp. finely chopped red onion

· Pinch of sea salt · Squeeze lemon juice · 1 packet of Stevia 57

Lean Green Machine Protein Shake like Nutiva brand for hemp protein. Please keep in mind that you can substitute with vanilla whey protein. If your workplace conducts drug testing, you may want to stick with the whey protein powder. The hemp could show up positive on a drug test!

Ingredients: · 1 serving of Hemp protein · 2 cups spinach · 6 ice cubes · ½ cup water · 2 packet of Stevia (or if you like it sweeter you can add more) · 2 tbsp. of PB2 (dehydrated peanut butter)

Directions: Blend until smooth. Serve in a chilled glass.

58

Chicken Sandwich Ingredients: · Ezekiel Bread or skinny bun (100 calories, and it’s high in fiber. I personally like to use both.) · Boiled chicken breast or chicken tenders · Sugar-Free Apricot Jelly · 6 Spinach leaves · Laughing Cow Light Cheese (only 35 calories)

Directions: Toast your bread (optional) and then just simply build a sandwich. Full of flavor yet so simple!

59

GUILTLESS Peanut Butter Cookies Ingredients: · ½ cup Splenda · ½ Natural Peanut butter (the kind with the oil separation on top when you buy it)

Directions: You really can’t substitute Splenda. I have tried and they just turn out a little different, but still good nonetheless. If you choose not to use Splenda, then try Stevia. You would only need about 5 packets. Mix well. Bake at 350 degrees for 10 minutes. **Be careful these are very HOT when you take them out of the oven. Blaine burned the inside of his mouth entirely the other night! Let them cool for at least 10 minutes. **

60

Low Carb Apple Cinnamon Cookies Ingredients: · 1 Banana · 2 tbsp. Almond Butter or Peanut Butter · 1 tbsp. Unsweetened Almond Milk · 2 tsp. Vanilla · A cup of shredded Red Apple (or just one small apple) Pinch of Sea Salt · 1 tsp. Cinnamon · ¼ tsp. Ginger powder · 1/3 cup Coconut flour · 1 tsp. Baking soda · ¼ cup Pecans

Directions: Start by smashing the banana and then adding in the rest of the ingredients. Mix well. Line cookie sheet with foil and spray with non-stick cooking spray back at 350 degrees for 15 minutes.

61

Coconut Crusted Baked Chicken Tenders Ingredients: · Thawed chicken tenders · ¼ cup unsweetened shredded coconut

(make sure it’s thinly sliced, depending on the brand it can come in pretty big chunks. You want them to be small so they will stick to the chicken breast.)

· ½ cup Coconut flour · Dash of Sea Salt · Ginger powder · 3 Egg whites

Directions: Gently beat the egg white together place in a shallow bowl. In another bowl, mix together ginger powder, sea salt, coconut flour & shredded coconut. Line your cookie sheet with foil, spray with non-stick cooking spray. Pick up your thawed chicken tenders or chicken breast, pat dry with a paper towel, start by dipping each side in the egg white mixture then into the coconut flour mixture. Place on cookie sheet and repeat. Thoroughly cook at 350 degrees for 15 minutes. Once the chicken is cooked all the way through, turn your oven to broil. Broil for 3-4 minutes until top is golden brown.

62

Stuffed Bell Peppers Ingredients: · 4 Red Bell Pepper, (Orange or yellow is good too) · 1 pound Lean Ground Turkey · ½ cup Chopped scallions · 1 tsp. Garlic · 1 tbsp. Italian seasoning · Pepper to taste · 1 Zucchini, shredded

Directions: Preheat oven to 375 degrees. Wash your bell pepper and cut off the top. Scrape out the insides of the bell pepper and wash out. Make sure to save the top of the bell pepper. Heat up your skillet to medium high. Cook ground turkey and chopped scallions until done. Drain out excess liquid. Mix together turkey, shredded zucchini, garlic, and Italian seasoning in a medium bowl. Scoop up the ground turkey mixture and place inside the bell peppers using a spoon. Take a high walled baking dish and place the bell pepper with lids inside close together so they will not fall over.

63

Home Made Protein Bars Ingredients: · 4 scoops Chocolate or Vanilla Protein Powder · ½ cup natural Peanut Butter · 2 cups Oatmeal · ¼ cup Water or less (maybe 2 tbsp.)

Directions: Mix all ingredients together in a kitchen aid mixer. Add cinnamon if you would like. Other additional items could include dark chocolate chips, almonds, unsweetened coconut, and dried blueberries (Keep in mind the more add-ins, the higher the calories per bar). After you have mixed the ingredients well, smash down into a pan with the backside of a spatula. Stick in freezer for 10 minutes. Pull out and cut into squares. Store in the refrigerator.

64

Kale Chips Ingredients: · · · ·

Kale Paprika Sea Salt Spray Olive Oil

Directions: Preheat oven to 400 degrees. Line a cookie sheet using foil. Pull the kale leaves off the stems and wash them while vigorously kneading them in your hands. Pat dry with a paper towel and spray with olive oil. Coat with paprika and sea salt to taste (I like a lot of paprika). Bake for 12-15 minutes (I usually toss half way through baking). You will know when it is done when it is crispy to touch. Make sure to not over bake (leaves will turn brown). Over baking will cause them to have a real bitter taste.

65

Yogurt Bites Ingredients: · 1 cup Greek Yogurt · 1 tbsp. Honey

Directions: Mix well and dollop on parchment paper (dime size). Leave in freezer for 20 minutes or until completely frozen. Enjoy!!!

66

Mashed Cauliflower Ingredients: · 1-2 heads of Cauliflower floret cut off and washed · 2 tbsp. of Coconut Oil · Sea Salt to taste (approximately 1 tsp.) · 2 tbsp. Garlic

Directions: Boil the cauliflower for 10 minutes. Once it begins to boil, drain, and place into vita-mix or food processor. Add in the 2 tbsp. of coconut oil (This gives it its butter taste). Next, add sea salt and garlic; blend until smooth.

67

Apple Cinnamon & Banana Pancakes Ingredients:

Directions:

· ¼ cup shredded apples (I like red) · ½ Banana, mashed · 1 Egg, beaten · 2 tbsp. chopped Walnuts · 1 tsp. or less of cinnamon · 1 tbsp. of Coconut flour · If you like a little sweeter, you can add 1 tbsp. of honey or 1 packet of Stevia (For those of you who are watching your sugar intake).

Heat your skillet to medium heat. Spray with non-stick cooking spray and cook like a pancake. Additional toppings can include both banana walnuts and cinnamon. Please keep in mind, if you are trying to cut back on your calories I would pass on the additional toppings. You can use honey for syrup or sugar-free pancake syrup.

68

Black & White Ingredients: · Sugar-Free/Fat-Free Chocolate Pudding Box · Fat-Free Milk · Cool Whip, thawed

Directions: Mix sugar free/fat free chocolate pudding following the instructions at the back of box. Next, place in refrigerator for 30 minutes to make sure it has set. Get 4 clear pretty glasses (I like to use red wine glasses or flute glasses). Start by making a bottom layer of the chocolate pudding followed by a nice thin layer of the cool whip. Repeat steps until glass is full. Place in your refrigerator until ready to serve.

69

Chicken Salad Ingredients: · 2 cups Greek Yogurt plain, zero % fat · 1 cup chopped Celery · ½ cup chopped Red Grapes · 2 cups diced Chicken breast (Drained from the can is fine) · ¼ cup chopped Almonds · ½ cup chopped Carrots

Directions: Mix all ingredients together. Serve by itself or place inside a high fiber wrap. Pepper to taste.

70

Lemon and Fresh Dill Tilapia Ingredients: · · · ·

Tilapia fillet 1 tbsp. Lemon Zest 2 tbsp of fresh Dill 1 tsp. Garlic

Directions: If your Tilapia is frozen allow fish to sit out and defrost. Evenly sprinkle your lemon zest, fresh dill, and garlic over the filet. Line your cookie sheet with tin foil and coat with non-stick spray. Heat your oven to 350 degrees. Bake for 15 minutes or until completely cooked through and flakey.

71

Blueberry Crumble Ingredients: · 1 cup each of frozen blueberries, strawberries, blackberries, and raspberries · 3 cups of dry Oatmeal · ½ cup Cinnamon · 1 tbsp. of Nutmeg · ½ cup Splenda · Fat-free Cool Whip to serve on top

Directions: Preheat oven to 475 Degrees. Get a 9x9 baking dish and evenly mix and spread out all the berries at the bottom of the baking dish. Evenly spread the dry uncooked oatmeal, cinnamon, nutmeg, and Splenda on top. Bake for 45 minutes. Sometimes I like to add chopped almonds on top of the oatmeal mixture. Although it makes for a good crunch, keep in mind the additional calories you are adding. Also, you can replace Splenda with agave or honey.

72

No Carb Paleo Spaghetti Ingredients: · Spaghetti squash Marinara sauce · 1 tbsp. Sea Salt · 2 tbsp. Garlic · 2 tbsp. Italian seasoning · 2 tbsp. Olive Oil

Directions: Preheat your oven to 375 degrees. Place your spaghetti squash in the microwave and microwave for 8 minutes to soften hard shell. Take a big knife and carefully cut in half-length wise. Scoop out the membrane, just like you would a pumpkin. Sprinkle sea salt, garlic, and Italian seasoning evenly on the insides of the squash. Line your cookie sheet with foil. I use a cookie sheet with a lip to prevent liquid from spilling out. Fill the very bottom of the cookie sheet with water. Place each half of the squash upside down (hollow side down, shell up) on the cookie sheet. Bake for 45 minutes. Once the squash is done, it will be very hot. Gently scrape the insides with a fork; it will come out looking like spaghetti. Serve with marinara sauce. I usually add ground turkey breast or chicken breast, to go with this meal. 73

Turkey burgers Ingredients: · 1 pound of thawed lean ground Turkey breast · 3 Zucchini Squash, shredded · 2 tbsp. minced Garlic · 3 tbsp. Italian seasoning

Directions: In a large bowl mix the ground turkey breast with the shredded zucchini squash-minced garlic and Italian seasoning. Mix well with your hands, careful not to knead too much. Make into palm-size burger patties. Heat oven to broil. Line cookie sheet with tin foil and bake each side for 8 minutes. Serve with Ezekiel toast, or Skinny buns, and your favorite burger add-ons.

74

Low Carb Seaweed Wrap Ingredients: · Seaweed wrapper · Lettuce · Asparagus · Grilled chicken breast or salmon · Sautéed onions · Bell peppers · Carrot sticks

Directions: I like the chicken breast or grilled salmon and veggies to be just hot off the grill. You can pick your favorite vegetable melody to put inside, wrap the seaweed and enjoy!

75

Asian Lettuce Wraps Ingredients: · Shrimp · Lime, fresh · 1 tbsp. Garlic · 2 tbsp. whole Flax Seed · Carrot sticks · 2 tbsp. of Soy sauce, low sodium · Large Lettuce wraps

Directions: Sauté everything at one time except for the lettuce. Place all the ingredients in a lettuce leaf.

76

Enjoy!

77

Eat

to Live

Recreating you begins in the kitchen. ashleyhorner.co

Introduction

Welcome to the most important part of this program, your diet. Yes, it is true what they say, “abs are made in the kitchen.”  It’s so important that you learn how to eat clean. To appreciate the way your body runs on healthy whole foods.   You will notice that I have only put diet guidelines from Monday-Friday.   The weekends, you need to learn to adjust your lifestyle. Whether you are out with friends or headed to a party with finger foods on Saturday night, it’s important that you learn to pick the foods that are best for you in those situations. I highly recommend that you keep your cheat meals on the weekends and look forward to them during the week when you’re having cravings. I put the diet guidelines below to give you an idea of your meal preparations. However, if you want to substitute a similar food, that is perfectly fine. If you’re feeling like you’re not satisfied, add extra calories. Just keep it clean, and stick with adding lean proteins and vegetables. These are food ideas and meals that I am only recommending, not prescribing, to you.

79

Phase one 2 weeks

You have to begin to look at your body like a car. You need to give it the best possible fuel you can find. If you were to put oil in the gas tank, your car wouldn’t go very far right? Or work at all. When I say whole foods, I’m talking about anything from the Earth, good fats, whole grains, lean proteins and loads of fruits and veggies.  Eating healthy doesn’t have to be hard or expensive or boring. Just get creative and learn to love the way your body runs on a clean system. This first phase is just going to be about you really cleaning up your diet. Throwing out all the extras, balancing your meals and learning to eat clean.  This first phase, it’s not important to count your calories or serving sizes. Just no matter what you put into your body, I want it to be whole, meaning not processed. I want you to start really focusing on making an effort to eat every 2-3 hours and incorporating a balance of proteins and carbohydrates. Your water should be at or close to a gallon a day. Yes, that means you might need to carry that gallon of water around with you, to make sure you get the entire gallon in.

80

Phase one 2 weeks

Monday Breakfast: Plain Oatmeal, prepared with water ½ cup Blueberries 3 Egg whites with ¼ cup cheddar cheese, ½ green bell pepper, sea salt and pepper Snack one: 6 sliced Strawberries ¼ slivered Almonds ½ cup Cottage cheese Lunch: 3 ounces grilled chicken breast on Ezekiel bread with lettuce, tomato & mustard. Snack two: Greek Yogurt Rice Cake with 1 tbsp. peanut butter Dinner: Baked Honey Salmon (chopped almonds and 1 tbsp of honey on top) - see recipe book 2 cups Steamed Broccoli Treat: Frozen Fruit Bar (No more than 80 calories) Snack three: Casein protein shake 81

Phase one 2 weeks

Tuesday Breakfast: Oatmeal Pancakes ½ cup dry Oatmeal 2 tbsp. Protein powder 3 Egg whites Sugar-free syrup, if needed ½ Banana, chopped on top 2 tbsp. raw chopped almonds on top Snack One: 8 ounces Greek yogurt, plain non-fat 2 tbsp. raw Almonds 5 Celery sticks Lunch: 4 ounces Chicken breast 2 cups Spinach Chopped tomatoes Chopped carrots Balsamic vinegar for dressing 1 small sweet potato Snack Two: Whey Protein Shake 1 Small Apple Weight Watcher’s Cheese stick Dinner: 2 cups Spaghetti squash ½ cup Marinara sauce 1 Sautéed green and yellow squash and ½ White onion 4 ounces chicken breast 82

Phase one 2 weeks

Wednesday Breakfast: 1 slice of Ezekiel bread, toasted 3 Egg whites , 1 whole egg Sautéed ½ yellow squash, ½ green bell pepper and ¼ white onion ¼ cup salsa Snack One: ½ cup Cottage cheese Salt-free rice cake with 1 tbsp. nut butter Lunch Grilled Tilapia Baked Asparagus (5-6) ¼ cup of Brown rice Snack Two: Protein Shake 1 small Apple Carrot sticks Dinner: Turkey Burgers Skinny bun (100 calories) Tomato, Lettuce, and onion with mustard. No sugar added Ketchup Dessert” Cottage cheese with ¼ Banana 1 tbsp. honey and raw almonds. 83

Phase one 2 weeks

Thursday Breakfast: Healthy French Toast 1 slice of Ezekiel bread 3 Egg whites with sea salt and pepper Snack One: 1 small Apple 20 Almonds Lunch: Chicken Salad Wrap Kale Chips (if you can bake fresh) Snack Two: Protein Shake whey Dinner: Asian Lettuce Wraps Dessert: Guiltless peanut butter cookies

84

Phase one 2 weeks Friday Breakfast: Apple Cinnamon and Banana pancakes Snack One: Yogurt bites or Greek yogurt ¼ cup Oatmeal cooked with Splenda or stevia and cinnamon Lunch: Grilled Salmon ¼ Cup Cooked Brown Rice 1 tbsp. Soy Sauce Snack Two: Ezekiel Toast Almonds 1 Banana Dinner: Grilled Bison 2 Cups Baked Zucchini Chips Dessert: Chocolate Protein Shake

85

Phase two This phase I really want you to focus on meal timing eating on a stricter schedule not forgetting your meals and eating every 3 hours and making sure you are not eating a log of condiments, or empty calories. You can still have your cheat meals on the weekends. and your gallon of water should be easy to get down now everyday. Think about all the excess things that you can leave out of your diet. Calories that add up and you can take out.

86

Phase two weeks 3-7 Monday Breakfast: Oatmeal and egg white Pancakes 3 egg whites, ½ cup dry oatmeal ¼ cup frozen blue berries Snack One: 2 chicken strips with 2 tbsp. Salsa Raw almonds, approximately  15 pcs. Lunch: 2 Slices of Ezekiel bread with Chicken Salad* 1 small Apple Snack Two: Protein Shake 5 Celery sticks and 2 tbsp. of Natural Peanut Butter Dinner: Stuffed Bison* or Stuffed Chicken Breast*

87

Phase two weeks 3-7 Tuesday Breakfast ½ cup Oatmeal 1 scoop chocolate whey protein powder 2 tbsp. Natural Peanut Butter Snack One: 2 Hard boiled eggs 1 small Apple Lunch: 2 cups Spinach 1 cup chopped chicken breast any veggies that you want Balsamic dressing on top Snack Two: ½ cup Oatmeal ¼ cup Blueberries Dinner: 3-4 Chicken tenders 1 cup Cauliflower mashed potatoes Sweet potato French fries 1 small sweet potato

88

Phase two weeks 3-7

Wednesday Breakfast: 1 slice of Ezekiel bread 3 egg whites ¼ cup shredded mozzarella cheese ¼ cup salsa Snack One: Protein Bar, 2 servings (Ashley’s) Lunch: 1 small Sweet Potato with 1 tbsp. honey and cinnamon 4 ounces  baked Tilapia 1 cup of grilled or baked zucchini Dinner: Sautéed Shrimp (serving size) With 1 cup steamed carrots ½ Cup Reduced Fat Cottage cheese Late night Snack: Whey Protein shake ½ Grape Fruit

89

Phase two weeks 3-7

Thursday Breakfast: Coconut Pancakes* Syrup - 2 tbsp. of honey Snack One: ½ Cup Reduced fat Cottage Cheese 3 sliced Strawberries ¼ sliced Almonds Lunch: ¼ cup cooked brown rice Grilled Chicken breast Steamed Carrots and broccoli Snack Two: Protein Bars (Ashley’s)* Dinner: Grilled Buffalo or Grilled Chicken Breast Kale chips or another veggie on the side Dessert: Ashley’s Ice Cream sandwiches (2)*

90

Phase two weeks 3-7 Friday Breakfast: ½ cup Oatmeal ¼ cup Blueberries 2 tbsp. raw chopped Almonds Stevia or 1 tbsp. honey (Optional) Snack One: 4 ounce Greek yogurt 1 tbsp. Honey Lunch: 4 ounce Grilled Chicken breast 5-6 Asparagus ¼ cup Brown rice Snack Two: 2 Rice Cakes 1 tbsp. Peanut butter Protein Shake Dinner: 4 ounce grilled Salmon with fresh lemon 2 cups Sautéed veggies

91

Phase three

Time to turn in the dial. You will notice that your diet will become a bit more strict. Remember to plan your meals ahead of time,this way you are not persuaded by the sights and smells of other tempting foods. Make sure you have your cheat meal on the weekends and still no alcohol on this program. Water should be at a gallon still and if you are interested in getting on a fat burner, I recommend Super HD by

Cellucor and R3 for recovery from Cellucor as well. Preworkout will become your friend at this point. If you feel like you need a little boost of energy before you hit the weights, I recommend C4 also, by Cellucor. None of these are required on the program, only something to consider. I am just letting you know the brands that I love.

92

Phase three weeks 8-11 Monday Breakfast: ¼ Cup Oatmeal, cinnamon & stevia 3 egg whites Snack One: 3-­- 4 chicken Tenders with Mustard ½ Cup Carrott sticks 10-­-15 Raw almonds Lunch: 1 small baked sweet potato Grilled Tilapia 5 Asparagus spears Snack Two: Protein Shake, Whey Dinner: 4 ounces Chicken breast 2-­-3 Cups of Salad with unlimited veggies Balsamic dressing.

93

Phase three weeks 8-11 Tuesday Breakfast 1 slice Ezekiel Toast with spray butter 4 ounces Greek Yogurt 2 tbsp. slivered almonds Stevia and cinnamon to taste Snack One: 1 Rice Cake With 1 tbsp. nut butter Lunch: 6 ounces Chicken Breast ½ of a ripe avocado Sliced tomatoes 1 small Sweet potato, baked Snack Two: ½ Cup Cottage Cheese on top of 1 Slice Ezekiel bread Dinner: Bun less, 4-6 ounces turkey burgers (one big burger or to palm-size burger) Kale Chips

94

Phase three weeks 8-11

Wednesday No Carb Day

Breakfast: 3 egg whites ¼ sautéed onion, ¼ cup chopped mushroom and ½ bell pepper 2 tbsp. chunky salsa Snack One: 4 ounces Greek yogurt ¼ cup raw almonds Lunch: Big salad mixed with tomatoes avocado onions and bell pepper with grilled shrimp Balsamic dressing Snack Two: Protein Shake Dinner: Baked Salmon Baked Zucchini

95

Phase three weeks 8-11 Thursday

Moderate Carb Day Breakfast: ½ cup Oatmeal 1 scoop whey protein powder 1 tbsp. Peanut Butter Snack One: ¼ cup brown Rice Cottage cheese 2 chicken strips, baked or boiled Lunch: Turkey burgers on a skinny bun Kale chips Snack Two: Greek yogurt Stevia cinnamon Protein Shake Dinner: Baked Chicken Breast Steamed broccoli

96

Phase three weeks 8-11 Friday

High Carb Day Breakfast: ½ cup Oatmeal 4 egg whites 1 slice Turkey bacon 2 tbsp. Salsa Snack One: Protein Shake 20 raw Almonds Lunch: Chicken Wrap (high fiber wrap, or Ezekiel bread) Carrot sticks Snack Two: Rice Cake 1 tbsp. Peanut Butter, 1 TBSP sf jelly Dinner: 4-6 ounces of Grilled Bison Steamed veggies Sweet Potato Baked with cinnamon and stevia

97

Phase four weeks 11-12 Monday Breakfast: 3 egg whites 3 cups Sautéed Spinach Snack One: 2 Hard Boiled eggs 15 raw almonds Lunch: 4 ounces Tilapia sautéed 1 cup veggies Snack Two: Whey protein shake 2 chicken tenders with Chunky Salsa Dinner: Large Salad with baked shrimp Garlic and lime

98

Phase four weeks 11-12 Tuesday Breakfast: 3 egg whites, 2 tbsp. Coconut flour Stevia and cinnamon mixed in cook like a pancake, 1 tbsp. honey for syrup 1 cup Almond milk Snack One: Yogurt bites or greek yogurt Carrot sticks 10 Raw almonds Lunch: Grilled Chicken Tenders on Seaweed wrap or Lettuce wrap Any veggies okay Snack  Two: Whey Protein Shake Dinner: 4 ounces Tilapia 2 cups Chopped tomatoes onions and avocado on top

99

Phase four weeks 11-12

Wednesday Breakfast 3 egg whites ¼ cup Salsa 1 cup Sautéed veggies Snack One: 10 Almonds ½ cup Cottage cheese 5 Strawberries, sliced Lunch: 6 ounces Chicken breast baked with steamed broccoli Snack Two: 4 ounces Greek yogurt 1 tbsp. Honey Cinnamon Dinner: Sautéed Shrimp lettuce wraps with carrots and 1 tbsp. low sodium soy sauce Garlic Lime on top

100

Phase four weeks 11-12 Thursday Breakfast: 3 egg whites 3 cups Sautéed Spinach with mushrooms Snack One: 2 Hard boiled eggs 15 raw almonds 1 small apple Lunch: 8 ounces Tilapia, sautéed 1 cup veggies Snack Two: Whey protein shake 2 chicken tenders Dinner: Large Salad 1 cup chopped Chicken Breast Balsamic Dressing

101

Phase four weeks 11-12 Friday Breakfast: 3 egg whites ¼ cup Salsa Sautéed veggies Snack One: 20 Raw Almonds ¼ cup Cottage cheese 4 sliced Strawberries Lunch 6 ounces Chicken breast baked with 1-2 cups steamed broccoli Snack Two: 4 ounces Greek yogurt 1 tbsp. honey Cinnamon Dinner: 6 ounces Grilled Bison Grilled zucchini

102

Finally the End

(There is never an End) It’s important that you understand that even I have days that I mess up. There have been times when I am 4 days out from a show and I will walk right to the cabinet, open a jar of peanut butter and smell it. I usually have to make myself get out of the house to avoid temptation.  You must realize that you will always have temptations no matter where you are. It is going to be hard. 95% of the time, I put that lid right back on the peanut butter jar and tell myself: “just a few more days”. Sometimes, my willpower isn’t strong  enough and I give in. I don’t beat myself up for it and I certainly don’t quit. You must learn to live in the lifestyle of eating clean. Think to yourself. Eat to Live, Not Live to Eat.

103