MA30DAYSummer2016MeatWeek2.pdf

WEEK 2

@MASSYFIT

@MASSY.ARIAS

@MANKOFIT

© 2016 Copyright Massy Arias

@MANKO.FIT

WEEK 2

TABLE OF CONTENTS

Table of Contents

1

Healthy Food Swap List

2

Grocery / Supplement List

3

Week 2 Ritual & Recipes

4-7

Week 2 • Daily Food Diary AM Schedule

8

Week 2 • Daily Food Diary PM Schedule

9

Dynamic Warm Up Lower Body

10

Dynamic Warm Up Upper Body

11

Day 8 | Lower Body

12

Day 9 | Yoga

13

Day 10 | Abs & Core

14

Day 11 | Yoga

15

Day 12 | Lower Body

16

Day 13 | Foam Roll & Stretch

17

Day 14 | Rest

18

© 2016 Copyright Massy Arias

1

Foods Allowed If you do not like a particular food, swap with these options. But follow the portions and serving size.

Fruits - Strawberries - Blueberries - Raspberries - Pineapple - Mango - Plum - Melon - Watermelon - Apples (Green or Fuji) - Grapefruit Vegetables - Broccoli - Zucchini - Brussel Sprouts - Cauliflower - Asparagus - Mushrooms - Green Beans - Sweet Peas - Leafy Greens Condiments Use by the Portion Size - All Kinds of Mustards - Hot Sauce - Balsamic Vinegar - Apple Cider Vinegar - Low Sodium BBQ Sauce

Healthy Carbs - Sweet Potato - Cous Cous - Quinoa - Sprouted Bread - Oatmeal - Butternut Squash - Brown Rice - Rice Cakes Proteins - Wild Caught Salmon or any White Fish - Canned Skipjack Tuna - (limit to 3 times per week) - All Natural Chicken Breast - All Natural Lean Turkey - Low Sodium Turkey Ham - Grass-Fed All Natural Bison - Ground Beef (90% Breakdown) - Plant-Based Protein - Tofu - Seitan - Tempeh - Eggs Dairy & Healthy Fats (Follow Portion Size) - Greek Yogurt (Soy Dairy Free Greek Yogurt) - Almond / Peanut / Cashew Butter - Avocado - Hummus - Unsweetened Almond / Coconut Milk

© 2016 Copyright Massy Arias

2

Grocery & Supplement List Make Sure to Review Meal & Nutrition Plan First as well as the Serving Sizes

fruits Pineapple

Lemons

Limes

Vegetables Avocado

Spinach

Onion

Green & Red Bell Peppers

Mushroom

Zucchini

Green Beans

Brussel Sprouts Fresh Cilantro

Bananas

Tomato

Healthy Carbs & Fats

Quinoa Ginger

Cucumber

Almond / Cashew / Peanut Butter

Rice Cakes (OPTIONAL)

Low Carb Sprouted Or Whole Grain Tortilla I Prefer Ezekiel Brand

seasonings Cinnamon Minced Garlic Dried Parsley Onion Stevia Minced Garlic Powder Garlic Smoked Paprika Italian Seasoning Powder No Salt All Purpose Seasoning Black Pepper Sea Salt

Parmesan Cheese

protein & Dairy Turkey Breast Ham

Chicken Breast

Plain Greek Yogurt

99% Fat Free Ground Turkey

Unsweetened Almond Milk

(OPTIONAL)

All Dry Spices Are Acceptable For Flavoring Meals

Supplements Condiments Olive Oil

Olive Oil Spray

Low Sodium Soy Sauce

Unfiltered Apple Cider Vinegar

Plant Based Supplements At WWW.GETTRUSUPPS.COM Plant-Based Protein - Multivitamin Black Coffee (Optional)

© 2016 Copyright Massy Arias

3

RECIPES MA30DAY MORNING / CRAVING RITUAL Option 1 Why do we use apple cider? Reduces bloating & water weight because ACV balances your pH levels and thus your glucose and Insulin levels. Apple cider vinegar is a great suppressant of cravings of fatty foods and unhealthy carbohydrates. The apple cider has to be raw and unfiltered. The “ With The ‘Mother’ Bragg brand you’ll notice a cloudy dark substance floating around. • Balances pH levels • Helps Lowers cholesterol • Cleanses your system leaving your skin glowing & clear • Gives you more energy

The apple cider has to be raw, unfiltered, and with the mother (you’ll notice a cloudy dark substance floating around). WHEN TO: You can drink in the morning upon waking before eating breakfast. You can drink immediately when you feel cravings for processed foods, unhealthy carbs, and fatty foods.

Recipe: 12oz lukewarm water 2tbs unfiltered apple cider vinegar Trick: To make it easier on your taste buds you can add the juice of half lemon. After drinking, rinse your mouth with water to get rid of the acid on your mouth.

© 2016 Copyright Massy Arias

4

RECIPES MA30DAY MORNING / CRAVING RITUAL Option 2 Lemon, ginger, water: this is another useful tool and if you’re not a fan of the apple cider, this another great option. Ginger is a powerful ingredient that helps stabilize blood sugar levels that induce the cravings of fatty foods and unhealthy carbohydrates. Ginger also boosts fat absorption and prevents it from accumulating in the body. Ginger also boosts fat absorption and prevents fat accumulation in the body. It will also help with pains and aches from DOMS, purify our body from unwanted toxins (especially in our colons), improve our digestion (bloating), serve as a natural diuretic, and help you tremendously with your skin.

Recipe: • 1 And A Half Inch Piece Of Ginger • Half Lemon How to: In a small pot or teapot heat 2 cups of water until it starts boiling. Peel your ginger and grate it into a paste or you can just cut into small pieces. I prefer to grate it specially if I’m adding it to my water gallon. slice your lemon in half Turn off boiling water, add the ginger, squeeze your lemon into the water and drop the lemon to let it simmer for 10 mins pour into a mug and enjoy Trick: you can let it cool down and add it to your gallon of water to drink throughout the day. When to: You can use this tea upon waking before eating breakfast like the apple cider vinegar water. You can also drink this tea at night or anytime you like. I suggest you buy the natural ingredients and not buy tea bags. Note: Adding 1-2 cinnamon sticks (0.5-2 teaspoons a day) to this tea is also beneficial as cinnamon is loaded with antioxidants. It improves sensitivity to the hormone insulin that regulates metabolism and energy use. By regulating and lowering your sugar levels naturally, it helps you control your appetite. It also helps speed up your metabolism and helps to burn belly fat.

© 2016 Copyright Massy Arias

5

RECIPES

How to Cook Your Chicken • 1/2 Cup Lemon Juice • 1/2 Teaspoon Onion Powder Ground Black Pepper To Taste

• Seasoning Salt To Taste • 2 Teaspoons Dried Parsley Or If You Have Italian Dry Seasoning Give It A Try.

• 2 Tbs Minced Garlic • 2 Tbs Low Sodium Soy Sauce • Italian Seasoning

Preparation 1. Pan “Grilled” chicken : recipe for marinades accounts for 8 4oz chicken breasts. You can marinate some and freeze and cook what you will eat for 2-3 days then defrost overnight and cook the rest for the next 2-3 day 2. Clean and rise your chicken breast. 3. In a separate bowl add the juice of 2 lemons, low sodium soy sauce, minced garlic, and dried spices. 4. Marinate your breasts for 15-20 mins ( I like to poke the breasts with a knife so it can absorb more flavor). 5. You can add any spices you want including onion and garlic powder, Italian seasoning, black pepper, no salt chicken seasoning. 6. Cook breasts using non calorie oil spray. all your patties.

Greek Yogurt Preparation 1. Simply add cinnamon powder and stevia to sweeten extra sweetness.

How to Make Your Shake • • •

1 Scoop Of Tru Plant Based Protein (You Can Use Any Brand You Prefer GETTRUSUPPS.COM) 1 Cup Of Unsweetened Almond Milk 1 Tsp Of Cinnamon

• •

1/2 Cup Ice Add A Little More Water To Get Your Desired Consistency.

Preparation 1. if the recipe call for fruit, you can add in frozen fruit to chill the protein shake. 2. You can make your shake at night, freeze it, then take it with you. If you workout right after breakfast at the gym, your shake will be delicious and chilled. If you workout in the afternoon, your shake is blended and chilled while you can store it at your workplace fridge.

© 2016 Copyright Massy Arias

6

RECIPES

Roasted Zucchini & Brussel Sprouts If Shopping At Trader Joes You Can Purchase Brussel Sprouts Already Made. This Is The Same Recipe Without The Spices

• 1 Lb Brussel Sprouts (About One Bag). • 1 Tbs Olive Oil • 1 Teaspoon Smoked Paprika

• 1 Teaspoon Garlic Powder Or Fresh Minced Garlic • 1/4 Cup Low Sodium Soy Sauce Or 1/2 Teaspoon Sea Salt.

For Zucchini use 3 large zucchinis. Trim the bottom. Slice each half in half and cut in the middle. Cook exactly like the Brussel sprouts but instead of soy sauce, use sea salt to season. Preparation 1. Preheat oven to 325 degrees. 2. Wash Brussels sprouts. 3. Trim the bottoms and slice them in half. 4. Add in all ingredients and toss thoroughly. 5. Pour onto a baking sheet. 6. Roast in preheated oven for 30 mins, shaking pan and Brussels every 7-8 mins for even browning. For Zucchini: May add 1 tbs of Parmesan cheese for added flavor.

Quinoa Salad • 1 Cup Uncooked Quinoa • (• 1 Cup Yields 3 To 4 Cups Of Cooked Quinoa)

• 1/2 Cup Of Chopped Cilantro • 1 Whole Lime • 1 Tbsp Olive Oil

• 1/2 Cup Red Bell Pepper • 1/2 Cup Green Or Red Onion

Preparation 1. Measure 1 cup quinoa and cook according to directions on label. 2. On a large skillet add tbsp olive oil over medium heat. 3. Cook red bell peppers, onions and cook for 1 minute 4. Add quinoa, chopped cilantro, and juice of the lime. Mix all together. 5. Cook for 2 minutes. May add a dash of salt and black pepper to taste.

© 2016 Copyright Massy Arias

7

WEEK 2 • DAILY FOOD DIARY FOR THOSE WHO FOLLOW AM SCHEDULE

Breakfast Pre Workout

AM Snack Post Workout

Lunch

PM Snack

Dinner

• • • •

Turkey Rollup 2 Oz Turkey Ham Breast 1 Sprouted Tortilla 1/4 Of An Avocado Spinach, Tomatoes

Protein Shake (WWW.GETTRUSUPPS.COM) • 1 Scoop Plant Based Protein • 1/2 Of A Banana • 1 Cup Unsweetened Almond Milk

Grilled Chicken Salad • 3 Oz Grilled Chicken • 1 Cup Roasted Brussel Sprouts • 1 Cup Quinoa Salad

• 1 Cup Pineapple • 1 Cup Greek Yogurt • 1 Tbs Almond Butter

Zucchini & Turkey • 2 Roasted Zucchini ( 4 Halves ) • 4 Oz Ground Turkey • 1 Cup Green Beans

© 2016 Copyright Massy Arias

8

WEEK 2 • DAILY FOOD DIARY FOR THOSE WHO FOLLOW PM SCHEDULE

Breakfast

AM Snack

Lunch Pre Workout

PM Snack Post Workout

Dinner

PM Snack Tip

• • • •

Turkey Rollup 2 Oz Turkey Ham Breast 1 Sprouted Tortilla 1/4 Of An Avocado Spinach, Tomatoes

• 1 Cup Pineapple • 1 Cup Greek Yogurt • 1 Tbs Almond Butter

Grilled Chicken Salad • 3 Oz Grilled Chicken • 1 Cup Roasted Brussel Sprouts • 1 Cup Quinoa Salad

• • • •

Protein Shake (WWW.GETTRUSUPPS.COM) 1 Scoop Plant Based Protein (WWW.GETTRUSUPPS.COM) 1/2 Of A Banana 1 Cup Unsweetened Almond Milk

Zucchini & Turkey • 2 Roasted Zucchini ( 4 Halves ) • 4 Oz Ground Turkey • 1 Cup Green Beans

If You Are Feeling Hungry Between Lunch And Your Workout. Add Two Rice Cakes With 2 Tbs Peanut Or Almond Butter As A Pre Workout. © 2016 Copyright Massy Arias

9

WEEK 2 DYNAMIC WARMUP FOR LOWER BODY DAY

Repeat 2 Times - 30 Seconds Each Move Warm Up - Elliptical, Rowing Machine, Jog, Bicycle, Jump Rope 10 MIns (2 MIns Slower / 1 Min Faster) 1

Butt Kickers

2

Frankensteins

3

Hamstring Scoops

4

Quad Pulls

5

Knee Pulls

6

Spiderman Stretch with Rotation

7

Glute Bridges (Double Leg)

8

Glute Bridges (Single Leg)

DYNAMIC WARMUP FOR LOWER BODY DAY

© 2016 Copyright Massy Arias

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WEEK 2 DYNAMIC WARMUP FOR UPPER BODY DAY

Warm Up - Elliptical, Rowing Machine, Jog, Bicycle, Jump Rope Repeat 2 Times - 30 Seconds 10 MIns (2 MIns Slower / 1 MinEach Faster)Move

1

Towel Flossing

2

Arm Circles

3

Wrist Rotations

4

Squat into Rotation

DYNAMIC WARMUP FOR UPPER BODY DAY

© 2016 Copyright Massy Arias

11

WEEK 2 DAY 8 LOWER BODY Dynamic Warm Up - Lower Body Day Each circuit is divided into 4 exercises. You must complete all exercises back to back before taking a full rest. You'll be repeating each circuit 3 times before moving on to the next circuit. Pick a resistance weight that challenges you within the given repetitions. The last few reps of your strength exercises should be extremely challenging to complete.

Goblet Squat 15 Reps

1st Circuit

Running Man 10 Sec

Squat into Chest Press 15 Reps

Running Man 10 Sec

90 Second Rest

Jumping Jacks 10 to 20 Secs

90 Second Rest

Jumping Jacks 10 to 20 Secs

90 Second Rest

Repeat 3 Times Before Performing Circuit 2 Squat into Bicep Curl 15 Reps

2nd Circuit

Jumping Jacks 10 to 20 Secs

Sumo Squat into Upright Row 15 Reps

Repeat 3 Times Before Performing Circuit 3 Step Up with Bicep Curl 15 Reps

3rd Circuit

Jumping Jacks 10 to 20 Secs

Walking Lunges 15 Reps

Repeat 3 Times Before Moving On To Foam Roll & Stretching

Foam Roll 10 Minutes & Stretch Lower Body For 20 Minutes

DAY 8 LOWER BODY

© 2016 Copyright Massy Arias

12

WEEK 2 DAY 9 YOGA

Repeat Flow 4 Times Holding EACH Post for 30 Seconds!

Yoga Is A Way Of Being Active With The Goal To Have A Healthy Mind And Body. I Believe Mental Health Should Be Focused On Just As Much As Physical Health. Yoga Exercises Are A Way To Increase Flexibility And Strength As Well As Center Your Mental Harmony And Increase Self Awareness. It Is The Perfect Way To Unwind After A Stressful Day Or Intense Workout. Since The Practice Focuses On Slow, Fluid Movements, It Teaches You Patience To Continue With Your Flow As Well As The Patience To Complete Some Of The Poses Because Some May Take Longer Than Others To Master. It’s Not A Destination, It Is A Journey To Self Discovery And Health. 20 Minutes Of Cardio Is Optional! You Can Choose Running, Jogging, If You’re At Home. If You’re At A Gym Setup, You Can Use The Elliptical, Treadmill, Spin Bike, Or Stationary Bike. Choose A Medium To Moderate Intensity.

DAY 9 YOGA

© 2016 Copyright Massy Arias

13

WEEK 2 DAY 10 ABS & CORE Dynamic Warm Up - Upper Body Day Each circuit is divided into 4 exercises. You must complete all exercises back to back before taking a full rest. You'll be repeating each circuit 3 times before moving on to the next circuit. Pick a resistance weight that challenges you within the given repetitions. The last few reps of your strength exercises should be extremely challenging to complete.

Pistol Crunch 15 Reps

1st Circuit

Jog In Place 60 Sec If At Gym 60 Sec Elliptical

Bicycle Crunches 20 Reps

Jog In Place 60 Sec If At Gym 60 Sec Elliptical

90 Second Rest

Repeat 3 Times Before Performing Circuit 2

Toe Touch 15 Reps

2nd Circuit

Jog In Place 60 Sec If At Gym 60 Sec Elliptical

Clap Crunch 20 Reps

Jog In Place 60 Sec If At Gym 60 Sec Elliptical

90 Second Rest

Repeat 3 Times Before Performing Circuit 3

Pike Plank 20 Reps

3rd Circuit

Jog In Place 60 Sec If At Gym 60 Sec Elliptical

Spidermans 20 Reps

Jog In Place 60 Sec If At Gym 60 Sec Elliptical

90 Second Rest

Repeat 3 Times Before Moving On To Foam Roll & Stretching

Foam Roll 10 Minutes & Stretch Lower Body For 20 Minutes

DAY 10 ABS & CORE

© 2016 Copyright Massy Arias

14

WEEK 2 DAY 11 YOGA

Repeat Flow 4 Times Holding EACH Post for 30 Seconds!

Yoga Is A Way Of Being Active With The Goal To Have A Healthy Mind And Body. I Believe Mental Health Should Be Focused On Just As Much As Physical Health. Yoga Exercises Are A Way To Increase Flexibility And Strength As Well As Center Your Mental Harmony And Increase Self Awareness. It Is The Perfect Way To Unwind After A Stressful Day Or Intense Workout. Since The Practice Focuses On Slow, Fluid Movements, It Teaches You Patience To Continue With Your Flow As Well As The Patience To Complete Some Of The Poses Because Some May Take Longer Than Others To Master. It’s Not A Destination, It Is A Journey To Self Discovery And Health. 20 Minutes Of Cardio Is Optional! You Can Choose Running, Jogging, If You’re At Home. If You’re At A Gym Setup, You Can Use The Elliptical, Treadmill, Spin Bike, Or Stationary Bike. Choose A Medium To Moderate Intensity.

DAY 11 YOGA

© 2016 Copyright Massy Arias

15

WEEK 2 DAY 12 LOWER BODY Dynamic Warm Up - Lower Body Day Each circuit is divided into 4 exercises. You must complete all exercises back to back before taking a full rest. You'll be repeating each circuit 3 times before moving on to the next circuit. Pick a resistance weight that challenges you within the given repetitions. The last few reps of your strength exercises should be extremely challenging to complete.

1st Circuit

Goblet Squat 15 Reps

Football Squat 10 Sec

Lateral Lunges 15 Reps

Side Skies 10 Sec

90 Second Rest

Squat with Transverse Punch 10 Sec

90 Second Rest

Squat with Transverse Punch 20 Sec

90 Second Rest

Repeat 3 Times Before Performing Circuit 2

2nd Circuit

Lunge with Weighted Jumping Hammer Curl into Jacks Chest Press 15 Reps 15 Reps

Hip Thrusts 15 Reps

Repeat 3 Times Before Performing Circuit 3

3rd Circuit

Stiff Leg Deadlift into Chest Press 15 Reps

Inside Heel Touches 10 Sec

Alternating Step Ups with Bicep Curl 15 Reps

Repeat 3 Times Before Moving On To Foam Roll & Stretching

Foam Roll 10 Minutes & Stretch Lower Body For 20 Minutes

DAY 12 LOWER BODY

© 2016 Copyright Massy Arias

16

WEEK 2 DAY 13 FOAM ROLL & STRETCH

2 Hours Foam Rolling Entire Body.

Foam rolling is very similar to getting a deep tissue massage. It assists with the mobility of the fascia, which is is a fibrous layer of connective tissue that surrounds the muscles in our bodies. Without proper mobility in the fascia the fibers can become attached to the nerves causing you serious pain. Foam rolling helps relieve tightness in the muscles. When you stretch you are actually increasing your range of motion, thus making your workout more beneficial. Cardio: 30 Minutes Of Cardio Is Optional! You can choose running, jogging, if you’re at home. If you’re at a gym setup, You can use the elliptical, treadmill, spin bike, or stationary bike. Choose a medium to moderate intensity.

DAY 13 FOAM ROLL & STRETCH

© 2016 Copyright Massy Arias

17

WEEK 2 DAY 14 REST

Rest!!!! You did it! A successful week! If you’ve found yourself not able to finish the workouts, don’t be disappointed, we’re always striving for progress NOT PERFECTION! Take this time to recover, as your body has been through a lot and it’s important for everything to repair! During this day, please take your progress photos, review next week’s plan, and even prep your weekly meals! Remember to engage with me on the private Snap Chat @mawarriorsummer and use the #ma30day & #mawarriors tags on Instagram. If you’re on Facebook join the Warriors Support Group at facebook.com/groups/ma30day

DAY 14 REST

© 2016 Copyright Massy Arias

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