8 Week RESET and RECHARGE

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Lambert McKinney
5 years ago
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1 8 Week RESET and RECHARGE Welcome letter and Guidelines to keep you successful! My goal is to get your body to work for you, not against you. I created a checklist and the #1 most important part is taking your before pictures. Are you ready? Take before pictures (front and back with a bathing suit or fitted shorts/leggings and sports bra. Keep these in a safe place for later, no-one has to see them but we need them as a reference. You will take them again at week 4. Take measurements There will be video instructions to show exactly where I want you to measure Please post gym selfies, they inspire every one of us in the tribe. This tribe is the most important part of this. We are all in it together so lets keep each other motivated and friend each other on FB so you get to know each other or maybe do a workout together. Congratulations and welcome to 8 weeks of reseting and recharging YOU and your metabolism! You are one strong woman and nothing is more important than your health. We have 8 weeks together and I am going to keep you on track with s and live FB videos. We are going to build healthy habits that will become second nature so get ready and prepare yourselves to stick with this every single day. THIS IS NOT A FAD DIET. I want you to know that YOU are all different and what works for one person, may not work for another. This program is designed for you to find out what works best for your body and to stick with it for life. Remember, there are no quick fixes so be patient with your body and always be consistent. You will be testing new ways to eat so your body does not adapt, which will make your metabolism speed up. Write down your Begin each day with goals and don t 8oz of water. Add lose them. Be fresh lemon for specific. extra detoxing The more people you tell what you are doing each week, the more comments you will get, my answer is to keep things to yourself because, unless they are an expert in the field, no opinions matter here. Once again, this is NOT a diet. Instead, think of the word DIET as: Did I Enrich Today? Write that down. This is a new way of living that you will learn and my number one goal for you all is to get you to your happy place in health and fitness. Being happy is the key You should be consuming protein at every meal Quick and easy home delivered KBC approved meals com. I love these and I use Paleo meals. Some of the meals have double protein so you can use them twice! My code for free shipping is KT514. Check them out for fast and convenient meals. component here. We can workout everyday and eat clean, but being happy is #1 and when you feel amazing, you are happy on the inside. Am I right? I am so grateful for each of you in this tribe and thank you from the bottom of my heart for joining me over the next 8 weeks. This is going to be a ride!! XOXO, Kelley

Choices More tips about food Protein: 20-25 grams per meal Healthy Fat: 1tablespoon each and 3-4 servings a day Carb: 1/4-3/4 cup per meal Fruit: 1/4 cup per serving, 1-2 servings per day Veggies: 1

2 Choices More tips about food Protein: grams per meal Healthy Fat: 1tablespoon each and 3-4 servings a day Carb: 1/4-3/4 cup per meal Fruit: 1/4 cup per serving, 1-2 servings per day Veggies: 1 cup per meal KBC approved meal replacement bars are Lara Bars or Quest Bars. They equal 1 full meal of protein and carbs Protein powder is your choice. I use Quest brand and Isagenix IsaLean as a meal replacement shake. My link to order these and 1 scoop IsaLean plus 1/2 scoop Quest whey = 1 full meal. Mrs Dash seasoning packets can be bought on Amazon and check out Flavorgod.com too. Each week, you can choose to have a reward meal of your choice if needed. This is ONE meal, not an all out feast of junk. Choose wisely and enjoy something off your weekly plan that you may be craving, then get back on track the next day. Snacks Breakfast Egg white scramble: 1/2 C veggies, 1/2-3/4 C egg whites or 2 egg white and 1 whole egg, with either 1/4-1/2 C sweet potato or 1 piece Ezekiel toast. Overnight oats (google any recipe for toppings but its always 1/2 C non sweetened almond milk with 1/4 C plain oats. Popeye Pancakes (see recipe) I always start with my day with a full glass of lemon water and drink at least 80oz a day. Isagenix meal replacement shake Pumpkin Pie: stir 1tsp pumpkin pie spice, 2TB canned pumpkin puree, and 1/2tsp vanilla extract into 6oz nonfat plain greek yogurt. Kelleys Chocolate Protein Lava Cake: mix 1 scoop Quest chocolate protein powder and 2TB unsweetened cocoa with water to make a thick pudding consistency. Microwave 1 minute and enjoy. Flourless Sweet Potato Brownies: (see recipe) Super Protein Snack Cookies: (see recipe)

Lunch 4oz protein, 1/4-1/2 C carb choice, 1C veggies, 1TB healthy fat extra lean ground turkey tacos: 4oz extra lean ground turkey sautéed with Mrs Dash taco packet,

Rice and chicken or tofu stir fry: 4oz cooked chicken with Mrs Dash seasoning or Flavor God seasoning.

chicken satay wrap: Mix 1TB all natural peanut butter with 2TB liquid aminos soy sauce (you can add 1TB very low sodium Sriacha sauce).

3 Lunch 4oz protein, 1/4-1/2 C carb choice, 1C veggies, 1TB healthy fat extra lean ground turkey tacos: 4oz extra lean ground turkey sautéed with Mrs Dash taco packet, put over lettuce wrap with 1-2 TB nonfat greek yogurt, 1-2 TB fresh salsa, and 1TB healthy fat or 1/2 avocado. Rice and chicken or tofu stir fry: 4oz cooked chicken with Mrs Dash seasoning or Flavor God seasoning. Mix with sautéed cauliflower rice and veggies, 1TB healthy fat or 1/2 avocado. chicken satay wrap: Mix 1TB all natural peanut butter with 2TB liquid aminos soy sauce (you can add 1TB very low sodium Sriacha sauce). Spread on whole grain low carb tortilla and add 4oz grilled chicken, shredded red cabbage and any other veggies you want. Squirt with fresh lime juice and roll up! Option 5: Cranberry, Pecan, Chicken salad: 4oz cooked cubed chicken breast, 1tsp mustard, 4TB nonfat greek yogurt, 2TB dried cranberries, 2TB pecan pieces, add a little chopped green onion, dill, black pepper, and garlic powder. Blend all and enjoy!

Dinner Zoodles or spagetti squash, low sodium marinara, and 4oz protein choice. Heat up marinara, add zoodles, then top with your favorite protein choice!

seasoning. Add 2 TB liquid aminos soy sauce. Add 1 C chopped broccoli or have it on the side.

4 Dinner Zoodles or spagetti squash, low sodium marinara, and 4oz protein choice. Heat up marinara, add zoodles, then top with your favorite protein choice! Asian inspired chicken and broccoli: Saute 4oz chicken breast cut in cubes in 1TB olive oil and garlic (you can use tempeh or tofu too) add cooked brown rice 1/4-1/2 C then add Chinese 5 spice blend seasoning. Add 2 TB liquid aminos soy sauce. Add 1 C chopped broccoli or have it on the side. Lemon chicken over cauliflower rice: dice chicken and sauté in garlic, 1TB olive oil, cracked pepper, and fresh lemon. Put over cooked cauliflower rice. Egg whites, onions, and cubed cooked sweet pot skillet: Sautee all ingredients and enjoy! Add a serving of greens on the side. Option 5: Cauliflower crust pizza with veggie toppings and 4 oz protein choice. Mix and match lunch and dinner options. I use hard boiled eggs in a bind or a Lara Bar as a complete meal on the go.

5 Workouts Videos for each workout are availalbe on the website. password: tribe Bootylicious - perform circuit 3X-4X 15 goblet squats with DB 10 pop squats - one hand reaches to opposite foot 15 alternating leg shooters 25 glute bridges with weight on hips 15 sumo squats - jump forward, two jumps back 15 kneeling up & overs 10-1 Ladder Circuit You will perform 10 reps of each exercise, then 9, then Kettle bell or DB swings walkout push-ups with 1 each shoulder taps mountain climbers DB curl & press & squat - keeping DB on shoulders squat thrust *Extra challenge if you have time: do 1 minute of high knees, jumping jacks or squat jumps after each round. NEW YOU Abs Challenge - this workout can be added on to the end of any workout second plank hold 20 reverse crunches 20 leg raises 20 Russian twists with DB (8-10 pounds max) Repeat 2-4X Total Body 33 s - perform all exercises 33 reps each You can break up the moves if you want - 10, 10, 13, or do it all at once. DB on shoulder squats DB single arm clean & press DB burpee shoulder press DB alternating plank rows - modification: these can be done standing, bent over too DB deadlift with back row walk out into plank jack *Add on a second round if you can! HIIT IT - perform circuit 3X and add a round each week 1 minute step up hops, right foot 1 minute step up hops, left foot 20 skaters - can add DB and do curls for more resistance 10 plank jack reach up right. Repeat on left. Can add DB DB squat thrust low squat bicep curl - modification: can do standing curls 30 second mountain climbers 30 second high knees Shoulders, Plyos & Abs - perform circuit 3X-4X 15 BB or DB thrusters - step right, then left 30 second pop squats 12 DB lateral raises, bicep curl 30 second KB or DB swings 12 upright rows 30 second plank with shoulder taps 15 leg raises with crunch-up - hands behind head Disclaimer: The meal plan and workouts provided are guidelines for you to follow to promote fat burning. Please consult with your physician before beginning any new exercise or nutrition plan. This plan is intended for educational information only. It does not include individual recommendations or medical advice. I am here to educate you in achieving optimal health and happiness with your diet and lifestyle.

RESET and RECHARGE in 8 Weeks!

Do you want to be healthier? Do you want to look and feel incredible? YOU CAN DO IT! RESET and RECHARGE in 8 Weeks! TABLE OF CONTENTS Page Welcome letter and guidelines to keep you sucessful 2-5 Clean