SYSTEM WHOLE BODY. Nutrition Foundations. Total Body Exercises. Introduction LEARN THE BASICS AND GET TWO STARTER RECIPES

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Nicholas Joseph
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1 Nutrition Foundations LEARN THE BASICS AND GET TWO STARTER RECIPES Total Body Exercises 3 FULL-BODY EXERCISES TO GET YOU STARTED WHOLE BODY SYSTEM Introduction

A Word FROM LAUREN BEING SLIGHTLY OVERWEIGHT in high school and being told I needed to be watching my nutrition more closely, I committed to play volleyball at the University of Nebraska as a

2 A Word FROM LAUREN BEING SLIGHTLY OVERWEIGHT in high school and being told I needed to be watching my nutrition more closely, I committed to play volleyball at the University of Nebraska as a sophomore in high school. It was my dream school and I could not imagine going anywhere else. As a freshman in college, at the school I dreamed about since I started playing volleyball, I realized it was not what I wanted and the picture I always had for my future was lost and I didn t know my purpose anymore. At the same time, I was in an unhealthy relationship where my trust and loyalty was taken advantage of. The amount of stress put on my shoulders from both situations did damage on my mind and body. Not only did I develop depression, anxiety, IBS, and food allergies, I also lost 20lbs in weight. My coach thought I had anorexia, but I did not. I did have some issues. I started suffering from Orthorexia which is an obsession with eating healthy and exercising. I actually obsessively drank too much water and this temporarily ruined my body s ability to absorb water. I became dangerously dehydrated. The doctors had a very difficult time figuring out my problem. They thought I had diabetes among other mis-diagnosis. Through my experience with my unhealthy relationship, I turned to being obsessed with my health to feel some sort of control in my life. I came to the point of being extremely underweight, weak minded, and goalless. I felt lost in my purpose. 2 I spent a summer seeing doctors, praying, lifting weights, and reading all the articles I could find. By the end of this summer, I had gained my weight back and had never been more strong, mentally and physically.

No doctor put me back on my feet, but the time I spent learning about myself and my body and educating myself on nutrition not only fixed my weight issues, but gave me a healthy mind.

3 No doctor put me back on my feet, but the time I spent learning about myself and my body and educating myself on nutrition not only fixed my weight issues, but gave me a healthy mind. One diet I incorporated in my life was the bulletproof diet which emphasizes the types of foods to eat for best performance and the best timing of the day for them. It emphasizes eating the RIGHT foods, not the amount of food you eat. It amazed me how certain foods could coincide and help your brain. I have also developed a weight training program for those who like to workout at home or in a gym, and a cardio/conditioning program for those who want to be able to workout anywhere. The world is your gym. You can create a workout in almost every environment and I want people to see that. I developed this system because I have experienced it all, from being overweight to being accused of being anorexic to being fit, strong, and powerful. I hope by creating this diet plan for you all I can share with you how I transformed my body and mind to what it is now. I don t want to promote an obsession of health, I want to promote a strive for becoming a stronger you, inside and outside. I don t want people to focus on losing weight, I want them to focus on gaining an inner and outer strength and in that process you will lose weight and become fit and healthy. When our minds and bodies are at peace, that s when they will also look the best. What you bring to the world is more beautiful than any change you could make to your body. It is all about loving yourself and being enough for yourself, not needing to please others and be empowered to say no to something unhealthy for yourself. I believe strong is beautiful and I want to give that to the world. 3

4 NUTRITION FOUNDATION THIS NUTRITION PLAN AND GUIDELINE is based off of a high fat, low carb, and moderate protein diet. I have found this lifestyle of nutrition to be the most functional in my fitness goals, performance goals, weight goals, and mental strength goals. This style of nutrition not only fed my body to feel its best, and look its best, but the types of food and when they should be consumed had a tremendous effect on my energy, gave me a positive mental state, and elevated my competitive drive to be successful and accomplish my goals and dreams. Again, this is what has worked for me. I have been slightly overweight, 20 pounds underweight, to being happy with the way I look and the way I feel; strong, powerful and beautiful. This diet put my body in harmony. Everyone is different and each human body has unique needs so if you feel your body is telling you that you need more carbs then what you are consuming, listen to it. Listening to your body is the most powerful tool to this diet. When you listen and make your body happy, it will want to do what you want it to do. 4

vanilla stevia 2 droppers English toffee stevia Form into about 24 cookies, bake at 350 degrees for about 12 minutes!

Optional: ¼ teaspoon cinnamon powder For Blended/Smooth Version: Place all ingredients in blender and blend on high for 1-2 minutes

For Whole Chia Seed Version: Blend all ingredients except chia seeds in a blender until smooth (including any added flavors, fruits or

5 Try These Recipes! COCONUT ALMOND PROTEIN COOKIES 8 oz melted coconut butter 8 oz almond butter 2 eggs 1 oz xylitol 2 scoops protein powder 2 droppers vanilla stevia 2 droppers English toffee stevia Form into about 24 cookies, bake at 350 degrees for about 12 minutes! PROTEIN CHIA PUDDING 2 cups coconut milk ½ cup Chia Seeds ½ teaspoon vanilla extract ¼ cup (or less) raw honey (or sub any sweetener) Optional: ¼ teaspoon cinnamon powder For Blended/Smooth Version: Place all ingredients in blender and blend on high for 1-2 minutes until completely smooth. For Whole Chia Seed Version: Blend all ingredients except chia seeds in a blender until smooth (including any added flavors, fruits or chocolate). Whisk in chia seeds. Pour mixture into a jar or glass container and place in the refrigerator for at least 4 hours or overnight to let gel. I prefer to make this at night to have ready for a fast breakfast the next day. It is also great to make in the morning for a delicious pre-made dessert at night. For the breakfast version add two tablespoons of collagen protein. 5

Lauren s 3 Favorite Exercises When beginning these exercises, begin by using a lighter weight to really develop the proper form.

1/2 GET UPS Begin laying on your back, with your right arm raised toward the ceiling and a dumbbell or preferably a kettlebell in your hand.

Sit up so that you prop up onto your left elbow while keeping your right arm straight up to the ceiling.

Lastly, drive into the ground with your right foot and lift your hips up forming a high bridge position. Return to the starting position by reversing your order.

6 Lauren s 3 Favorite Exercises When beginning these exercises, begin by using a lighter weight to really develop the proper form. Then you can slowly add more weight as you find your balance and become more comfortable with the technique. 1/2 GET UPS Begin laying on your back, with your right arm raised toward the ceiling and a dumbbell or preferably a kettlebell in your hand. Your right knee will be bent with your foot is on the ground while your left leg is straight. Sit up so that you prop up onto your left elbow while keeping your right arm straight up to the ceiling. Next you will extend your left arm so you move from your elbow onto your hand and your elbow straight. Lastly, drive into the ground with your right foot and lift your hips up forming a high bridge position. Return to the starting position by reversing your order. DUMBBELL SINGLE LEG, SINGLE ARM 2 POINT ROW Set up with the dumbbell in one hand and the opposite foot on the ground. The other hand will be supported on the bench while the other leg is elevated. Keep back flat and don t twist as you lift. LUNGE MATRIX Begin in a tall, standing position. With your right foot, step and lunge forward and return to start. Next, lunge out to the side, then come back to start. Lastly, lunge backward and come back to start. Repeat on the left side. 6

only fuel your mind by boosting your outlook, but also help you achieve your fitness, performance, and weight loss

As someone who has experienced everything from being overweight to struggling with depression and other health

7 Want More? Join Now! When you sign up for my Whole Body System, you will be introduced to a new nutritional lifestyle that will not only fuel your mind by boosting your outlook, but also help you achieve your fitness, performance, and weight loss goals. It will help you feel your best and give you a whole new sense of energy, harmony, and drive. As someone who has experienced everything from being overweight to struggling with depression and other health issues, if I can do it, so can you! My plan will help you transform into a happier, healthier you, inside and out. When you listen to your body and make it happy, it responds in amazing ways. Join Now at LaurenSieckmann.com! 7

Protein Shake Recipes. As a Meal Replacement. For Longer Healthier Hair

Protein Shake Recipes. As a Meal Replacement. For Longer Healthier Hair Protein Shake Recipes As a Meal Replacement For Longer Healthier Hair Introduction The Protein shake meal replacement diet plan is a great one for growing out long healthy hair. If you are trying to loose