FRESH PLAN 1. This 7-Day Jumpstart Meal Plan can be your first step toward health and fitness success, and a lifelong transformation!

Size: px

Start display at page:

Download "FRESH PLAN 1. This 7-Day Jumpstart Meal Plan can be your first step toward health and fitness success, and a lifelong transformation!"

Dominic McCoy
6 years ago
Views:

FRESH PLAN 1 Congratulations on making the life changing decision to jumpstart your journey to health and fitness. We are honored and excited that you have chosen us to be your partners in health!

That s why we created Fresh by Transform.

1 FRESH PLAN 1 Congratulations on making the life changing decision to jumpstart your journey to health and fitness. We are honored and excited that you have chosen us to be your partners in health! We know how overwhelming the thought of starting any nutrition and exercise program can be... especially when you may have tried in the past. But this time, it s different. Now you ve got us in your corner! Nutrition is the driving force behind transformation, so we firmly believe that to ensure lifelong health and fitness success, your meals must be convenient, affordable, and delicious. That s why we created Fresh by Transform. Getting started is easy: Just follow along with this custom daily meal plan, enjoy your Fresh meals, and try out the recipes we have included for you (or create some of your own)! This 7-Day Jumpstart Meal Plan can be your first step toward health and fitness success, and a lifelong transformation! While nutrition accounts for the majority of the transformation equation, you can NEVER discount the importance of exercise which accelerates your results! So we included a fast, easy, and fun Jumpstart workout plan (with modifiers for all levels) to help get you up and get moving toward your health and fitness goals. It is time to prime your body for the incredible journey ahead. Now, let s jumpstart your transformation! Chris & Heidi Powell

Here s a secret that we want you to remember for the rest of your life: Nutrition accounts for at least 80% of your weight loss & body sculpting

That means if you focus most of your energy on fueling your body with the right foods at the right time, you will get the results you are looking

Just follow along with the meal plan that corresponds with your Fresh subscription, and over the next few weeks, see and feel your body transform!

Your Fresh meals can be eaten at ANY mealtime during the day.

2 Here s a secret that we want you to remember for the rest of your life: Nutrition accounts for at least 80% of your weight loss & body sculpting success. That means if you focus most of your energy on fueling your body with the right foods at the right time, you will get the results you are looking for. With our Fresh by Transform meals, we ve done all of the work for you and delivered it to your doorstep. Just follow along with the meal plan that corresponds with your Fresh subscription, and over the next few weeks, see and feel your body transform! Keep in mind that the meal plans given are recommended meals and times based on your subscription. Your Fresh meals can be eaten at ANY mealtime during the day. Simply arrange the remaining meals throughout the rest of the day according to your plan. When you are ready to take the next step in your transformation, be sure to download our TRANSFORM app, where your Fresh meal plans and workouts are custom-tailored from hundreds of recipes and workouts and personalized specifically to your body and goals. Visit thetransformapp.com and use the promo code FRESH to try the app for just $1 your first month!

3 THE PLAN Below is your daily meal plan, showing you how to incorporate Fresh meals and TRANSFORM recipes to jump-start your transformation. For the greatest results, we recommend eating 5 meals throughout the day. Eat breakfast within 30 minutes of waking, then eat every 3 to 3.5 hours thereafter. For example, if you wake up at 7am, and eat breakfast at 7:30am, then you ll have a snack around 10:30am, lunch around 1:30pm, another snack around 4:30pm, and dinner around 7:30pm. If you like to mix things up, feel free to substitute any meal for another similar meal (high carb for high carb, low carb for low carb, etc). ICON KEY Breakfast Breakfast Meals are a balanced breakdown of protein, carbs, and fats. These meals are designed to jump-start your metabolism for the day, and give you energy and mental clarity Breakfast Smoothie One-Minute Egg No-Bake Oats High Carb Meals High Carb Meals are a high in protein, high in carbs, and low in fats. These meals are designed to boost metabolism, and help build and fuel your muscles. Blueberry Vanilla Parfait Turkey Burger Bowl Chicken Marinara Pasta Low Carb Meals Low Carb Meals are a high in protein, low in carbs, and high in dietary fats. These meals are designed to mobilize fat for burning, help maintain muscle, and balance hormones. Turkey Roll-Ups Moco Loco Vanilla Pecan Pudding Fresh By Transform Meals Fresh by Transform Meals are a high in protein, low in carbs, and high in dietary fats. These meals are designed to mobilize fat for burning, help maintain muscle, and balance hormones. Best of all, they are delicious and ready in just 3 minutes! Try all 13 of our flavorful meals to find the ones you love most and enjoy them while you TRANSFORM!

4 4 MEAL PLAN Breakfast Breakfast AM Snack High Carb Meal Lunch Low Carb Meal PM Snack High Carb Meal Dinner Low Carb Meal 7 MEAL PLAN Breakfast Breakfast AM Snack Low Carb Meal Lunch High Carb Meal PM Snack Low Carb Meal Dinner Low Carb Meal

14 MEAL PLAN Breakfast Breakfast AM Snack Low Carb Meal Lunch Low Carb Meal PM Snack High Carb Meal Dinner Low Carb Meal TROUBLESHOOTING If your weight ever slows or plateaus, simply go back to the

5 14 MEAL PLAN Breakfast Breakfast AM Snack Low Carb Meal Lunch Low Carb Meal PM Snack High Carb Meal Dinner Low Carb Meal TROUBLESHOOTING If your weight ever slows or plateaus, simply go back to the Fresh Meal Plan download page, and select the next numbered Fresh plan. For example, if you are following Fresh Meal Plan 4 and your weight loss slows or plateaus, download Fresh Meal Plan 3 and follow the new recipe portions given. If your weight slows again, download Fresh Meal Plan 2. Never get frustrated with your weight loss again!

TRANSFORMING RECIPES The incredibly talented chefs at TRANSFORM helped us dream up some of the most delicious and healthy food combinations we have ever tasted.

For over 400 more recipes, totally customized to your body and your transformation, download The App at thetransformapp.com. Use promo code FRESH to try your first month for only $1!

6 TRANSFORMING RECIPES The incredibly talented chefs at TRANSFORM helped us dream up some of the most delicious and healthy food combinations we have ever tasted. So while each of these meals takes only minutes to make, the flavor is totally gourmet! For over 400 more recipes, totally customized to your body and your transformation, download The App at thetransformapp.com. Use promo code FRESH to try your first month for only $1! Banana Berry Shake Serves One One-Minute Egg Breakfast Serves One 3/4 scoop vanilla protein powder 1/3 banana 4 ounces mixed berries 1/2 cup unsweetened almond milk 1/4 avocado 1 cup ice TO MAKE 1. Blend together almond milk, 1 cup water, and protein powder 2. Blend in banana, berries, and avocado. 3. Blend with water and ice for desired thickness and enjoy! 242 cals; 7g fat; 29g carb; 19g protein 1 egg 1 egg white 2 tablespoons diced bell pepper 1 slice turkey deli meat 1 tablespoon shredded cheese 1 slice whole wheat bread (toasted) Salt to taste Pepper to taste TO MAKE 1. Spray inside of a mug with cooking spray, add eggs. 2. Mix in bell pepper, turkey, cheese, salt and pepper. 3. Using a fork,quickly whisk all ingredients together. 4. Place the mug in the microwave for 1-2 minutes anduntil eggs are set. 5. Briefly let cool. 6. Enjoy with toast on the side. 256 cals; 9g fat; 24g carb; 21g protein

No-Bake Oats Serves One Blueberry Vanilla Parfait Serves One 1/4 cup Rolled Oats 1/2 scoop vanilla/chocolate protein powder 1 tablespoon powdered peanut butter 1/2 cup unsweeted almond milk 1/3 cup

3/4 cup fat-free cottage cheese 1/2 cup blueberries 1/4 cup low fat granola Liquid Vanilla Stevia Drops - as needed for sweetness TO MAKE 1. Add cottage cheese to a bowl. 2.

7 No-Bake Oats Serves One Blueberry Vanilla Parfait Serves One 1/4 cup Rolled Oats 1/2 scoop vanilla/chocolate protein powder 1 tablespoon powdered peanut butter 1/2 cup unsweeted almond milk 1/3 cup sliced strawberries 3/4 tablespoon natural peanut butter Dash of cinnamon TO MAKE 1. Mix the oats, protein powder, and powdered peanut butter. 2. Add the almond milk and stir. 3. Top with strawberry slices, peanut butter, and add a dash of cinnamon. 3/4 cup fat-free cottage cheese 1/2 cup blueberries 1/4 cup low fat granola Liquid Vanilla Stevia Drops - as needed for sweetness TO MAKE 1. Add cottage cheese to a bowl. 2. Stir in liquid stevia if desired for sweetness. 3. Top with blueberries and granola and enjoy! 252 calories; 2g fat; 36g carb; 22g protein 249 cals; 10g fat, 23g carb, 19g protein

Turkey Burger Bowl Serves One Chicken Marinara Pasta Serves One 3 ounces extra lean ground turkey 1/2 cup cooked jasmine rice 1/3 cup steamed corn Hot sauce

250 calories, 3g fat, 33g carbs, 23g protein 2 ounces grilled or cooked chicken breast 1/2 cup cooked whole wheat pasta 1/2 cup sliced mushrooms 1/3 cup

8 Turkey Burger Bowl Serves One Chicken Marinara Pasta Serves One 3 ounces extra lean ground turkey 1/2 cup cooked jasmine rice 1/3 cup steamed corn Hot sauce to taste TO MAKE 1. In a bowl, combine turkey burger with rice and corn. 2. Sprinkle hot sauce over the top and enjoy! 250 calories, 3g fat, 33g carbs, 23g protein 2 ounces grilled or cooked chicken breast 1/2 cup cooked whole wheat pasta 1/2 cup sliced mushrooms 1/3 cup steamed broccoli 1 tablespoon minced garlic 3 tablespoons marinara sauce TO MAKE Mix together chicken breast, garlic, mushrooms, broccoli, and marinara sauce. 247 cals; 4g fat; 31g carb; 22g protein

Turkey Roll Ups Serves One Moco Loco Serves One 4 slices turkey deli meat 2 slices thin sliced provolone 1/4 avocado, sliced into 4 slices 12 sugar snap peas TO MAKE 1.

249 cal; 12g fat; 9g carbs; 25g protein 2 1/2 ounces cooked lean ground turkey 1 cup cauliflower pearls 1/4 cup turkey gravy 1 egg 1 tablespoon shredded cheddar cheese Salt to taste Pepper to taste

9 Turkey Roll Ups Serves One Moco Loco Serves One 4 slices turkey deli meat 2 slices thin sliced provolone 1/4 avocado, sliced into 4 slices 12 sugar snap peas TO MAKE 1. Place a slice of cheese and a slice of avacado on top of a slice of turkey 2. Roll up and enjoy with snap peas on the side! 249 cal; 12g fat; 9g carbs; 25g protein 2 1/2 ounces cooked lean ground turkey 1 cup cauliflower pearls 1/4 cup turkey gravy 1 egg 1 tablespoon shredded cheddar cheese Salt to taste Pepper to taste TO MAKE 1. Spray a skillet with nonstick cooking spray and heat to medium heat. Sauté cauliflower pearls for about 5 minutes, until just colored. Season with salt and pepper. Once cooked, place in bowl and set asside. 2. Spray the same skillet with cooking spray, cook egg to desired doneness, set asside. 3. In a bowl, combine cauliflower, ground turkey and gravy,. Place egg on top of mixture and sprinkle with cheese. Enjoy! 255 cals; 14g fat; 8g carb; 23g protein

Vanilla Pecan Pudding Serves One 1/2 cup nonfat plain greek yogurt 1/2 scoop vanilla protein powder 1 tablespoon natural almond butter 1 tablespoon chopped pecans Vanilla

255 cals; 14g fat; 10g carb; 26g protein When you are ready to take the next step in your transformation, be sure to download our TRANSFORM app, where your Fresh meal plans and

10 Vanilla Pecan Pudding Serves One 1/2 cup nonfat plain greek yogurt 1/2 scoop vanilla protein powder 1 tablespoon natural almond butter 1 tablespoon chopped pecans Vanilla Stevia drops to taste TO MAKE 1. Mix the Greek yogurt, protein powder, almond, and stevia together in a bowl. Top with pecans and enjoy! 255 cals; 14g fat; 10g carb; 26g protein When you are ready to take the next step in your transformation, be sure to download our TRANSFORM app, where your Fresh meal plans and workouts are custom-tailored from hundreds of recipes and workouts and personalized specifically to your body and goals. Visit thetransformapp.com and use the promo code FRESH to try the app for just $1 your first month!

While nutrition is the most powerful force behind fat loss, we can NEVER discount the importance of a great workout plan to accelerate your results, and improve your quality of life.

Workout in your living room, outside, in a hotel room anywhere! Each week, follow these simple guidelines and feel your body change: 1. 2.

The goal of your Accelerator is to put your muscles in motion - because the more they move, the more calories you burn, and the majority of those calories are going to be coming from body fat.

11 While nutrition is the most powerful force behind fat loss, we can NEVER discount the importance of a great workout plan to accelerate your results, and improve your quality of life. This Jump-Start workout plan is designed to get you moving, building a fit foundation for the journey ahead. Best of all, there is no equipment required just your own bodyweight. Workout in your living room, outside, in a hotel room anywhere! Each week, follow these simple guidelines and feel your body change: Every day, do a weight loss Accelerator to increase the rate at which your body is burning fat. The goal of your Accelerator is to put your muscles in motion - because the more they move, the more calories you burn, and the majority of those calories are going to be coming from body fat. So by incorporating these 6 days a week, you are going to achieve the lean, sculpted body you want that much faster! Three days a week, do a Metabolic Mission. These are 10 to 15 minute challenges of three bodyweight exercises that stimulate your muscles for shape and development, strength, and endurance. Muscle is the most active living tissue on your body and burns more calories than any other so the more muscle you have, the higher your metabolism. That s why we call these musclesculpting workouts Metabolic Missions! For hundreds more workouts from beginner to advanced, download our TRANSFORM app. Whether your goals are weight loss, body sculpting, or cross training, the app has complete daily workout programs ranging from 3 months to over 1 year. Use the code FRESH at: to try your first month for only $1!

THE PLAN Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 10 MIN 10 MIN 10 MIN 10 MIN 10 MIN 10 MIN REST DAY ACCELERATORS METABOLIC MISSIONS Tabata Sit Ups Push Ups Air Squats 6 RFT 10 Leg Levers 8 Mtn

12 THE PLAN Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 10 MIN 10 MIN 10 MIN 10 MIN 10 MIN 10 MIN REST DAY ACCELERATORS METABOLIC MISSIONS Tabata Sit Ups Push Ups Air Squats 6 RFT 10 Leg Levers 8 Mtn Climbers 6 Dive Bombers AMRAP 10 MIN 4 Burpees 8 Back Lunges 12 High Knees ACCELERATORS ACCELERATOR EXAMPLES Walking Jumping Rope Stairmill Soccer Jogging Elliptical Rowing Basketball Running Treadmill Boxing Swimming Cycling Kickboxing Zumba Group Conditioning To do an Accelerator, simply select an activity that you love to do. While doing the activity, alternate between high and low intensity cardio intervals for the duration of the Accelerator (10 minutes starting out). This will maximize calorie burn AND create a metabolic afterburn that continues to incinerate calories for hours AFTER the exercise! 1 MINUTE HIGH INTENSITY: breathing should be heavy, and you should be able to say several words at a time. 1 MINUTE LOW INTENSITY: breathing should be moderate, and you should be able to carry on a conversation during this time. For faster results, increase the duration of your Accelerator by 5 minutes every two weeks until you reach 30 minutes. For example, weeks 1 and 2 is 10 minutes. Increase to 15 minutes for weeks 3 and 4. Increase to 20 minutes for weeks 5 and 6, and so on

METABOLIC MISSIONS To do a Metabolic Mission, follow the schedule given or select from one of the three challenges: Tabata, Rounds for Time, or AMRAP (As Many Rounds As Possible).

TABATA Starting with movement 1, complete as many sit ups as you can in 20 seconds, then rest for 10 seconds. Then do as many sit ups as you can again for 20 more seconds, then rest for 10 seconds.

13 METABOLIC MISSIONS To do a Metabolic Mission, follow the schedule given or select from one of the three challenges: Tabata, Rounds for Time, or AMRAP (As Many Rounds As Possible). Perform the exercises underneath each of the challenges, OR spice things up and switch some moves around! TABATA Starting with movement 1, complete as many sit ups as you can in 20 seconds, then rest for 10 seconds. Then do as many sit ups as you can again for 20 more seconds, then rest for 10 seconds. Repeat this 20 seconds on/10 seconds off interval for 8 times total, then move on to the next movement (Air Squats). Perform 8 total rounds of this 20 seconds on/10 seconds off interval for each of the 3 movements to complete your Metabolic Mission! SIT UPS Begin lying on the ground face-up, knees bent, feet flat on the floor, and arms extended overhead. Swing your arms forward, using the momentum to raise your shoulders and torso off of the ground. Touch your wrists to the top of your knees. Extend your arms overhead as you lower your torso and shoulders back to the ground. Touch the ground overhead to complete the repetition. When doing sit ups, feet can be either straight or bent. (ALTERNATIVE 1)

AIR SQUATS Begin in a standing position, feet shoulder width apart, toes pointed slightly out from parallel.

making sure that your knees are tracking directly over your toes (not knocking inward).

At the bottom of the air squat, the crease of your hip must pass below the top of the knee cap.

(ALTERNATIVE) 1 2 1 2 PUSH UPS Begin in the plank position, hands underneath the shoulders, elbows extended, and abs

14 AIR SQUATS Begin in a standing position, feet shoulder width apart, toes pointed slightly out from parallel. Keeping your weight on your heels, bend your knees and lower your buttocks downward and backward, as if being pulled from your belt. Using your arms as a counterbalance, reach them upward as the crease of your hip drops slightly below your kneecap, making sure that your knees are tracking directly over your toes (not knocking inward). Drive upward through your heels, standing back up to the beginning position with knees and hips extended. At the bottom of the air squat, the crease of your hip must pass below the top of the knee cap. At the top of the movement, the hips and knees must be fully extended standing upright. (ALTERNATIVE) PUSH UPS Begin in the plank position, hands underneath the shoulders, elbows extended, and abs tight. Bend at your elbows, lowering your body to the ground but staying rigid from your feet to your shoulders. Immediately press upward, extending the elbows, keeping the abs tight and body rigid. At the bottom of the push up, the chest and thighs must touch the ground. At the top of the push up, elbows must be fully extended. (ALTERNATIVE 1)

(ALTERNATIVE 2) 5 RFT (Rounds for Time) Perform all of the reps of each movement in

a chair or sofa, heels touching the ground.

Lower your heels back down to touch the ground.

15 (ALTERNATIVE 2) 5 RFT (Rounds for Time) Perform all of the reps of each movement in the circuit to equal one round (10 Leg Levers, 8 Mountain Climbers, 6 Dive Bombers). Complete 5 rounds as fast as you can! 10 LEG LEVERS Begin lying on your back with arms braced against the ground or holding a chair or sofa, heels touching the ground. Keeping your knees extended, raise legs upward until feet are directly overhead. Lower your heels back down to touch the ground. At the bottom of the Leg Lever, the heels must touch the ground with the knees extended. At the top of the movement, with knees extended, the feet must pass through a vertical plane directly over your hips. (ALTERNATIVE 1)

16 8 MOUNTAIN CLIMBERS Begin in a deep runner s stance with both hands on the ground, shoulder width apart. Keeping your abs tight, jump and switch feet as fast as you can. Land gently with the opposite foot forward. As soon as your feet touch down, jump quickly and switch feet again. Switch feet back and forth in a rhythmic motion. (ALTERNATIVE) 4

6 DIVE BOMBERS Begin in the pike position, holding a near

extended, head tucked between your shoulders.

shift forward, allowing it to pass through your hands in a

Press upward, extending your elbows and back, keeping your

Keeping elbows extended, tighten your abs and raise your

17 6 DIVE BOMBERS Begin in the pike position, holding a near 90-degree angle at the waist with knees and elbows extended, head tucked between your shoulders. Bending at the elbows, lower your head to the ground and shift forward, allowing it to pass through your hands in a swooping motion. Press upward, extending your elbows and back, keeping your hips and thighs on the ground. Keeping elbows extended, tighten your abs and raise your hips off of the ground, shifting your body back to the pike position. End in the pike position, ready for another dive bomber. 5 6 (ALTERNATIVE) 4

18 AMRAP (As Many Rounds As Possible) Perform all of the reps of each movement in the circuit to equal one round (4 Burpees, 8 Back Lunges, 12 High Knees), and complete as many rounds as you can in 10 minutes! 4 BURPEES Begin standing with feet at shoulder width. Squat down and place hands on the ground just inside your feet. Jump back to a plank position. Perform a push up. Jump forward with feet outside your hands. Jump up and touch your hands overhead (ALTERNATIVE)

8 BACK LUNGES (EACH LEG) Begin in a standing position.

forward heel to a standing position. Alternate legs and repeat.

toes, stand tall with abs engaged, alternate driving knees

Keeping elbows bent at 90 degrees, drive with your arms.

19 8 BACK LUNGES (EACH LEG) Begin in a standing position. Take an aggressive step backward with the right foot, gently kissing your back knee to the ground. Keeping the front left knee over the toe, drive through the forward heel to a standing position. Alternate legs and repeat. 4 (ALTERNATIVE) 4 12 HIGH KNEES Keeping your weight on your toes, stand tall with abs engaged, alternate driving knees upward toward your chest in a running tempo. Keeping elbows bent at 90 degrees, drive with your arms. When doing High Knees, elbows must remain at a 90 degree angle. The top of your knee must touch your hand. (ALTERNATIVE)

20 TERMS OF USE THE RECOMMENDATIONS IN THIS PROGRAM ARE NOT INTENDED TO REPLACE OR CONFLICT WITH THE ADVICE GIVEN TO YOU BY YOUR PHYSICIAN OR OTHER HEALTH PROFESSIONALS. ALL MATTERS REGARDING YOUR HEALTH SHOULD BE DISCUSSED WITH YOUR DOCTOR. CONSULT YOUR PHYSICIAN BEFORE ADOPTING THE SUGGESTIONS IN THIS BOOK. FOLLOWING THESE DIETARY SUGGESTIONS MAY IMPACT THE EFFECT OF CERTAIN TYPES OF MEDICATIONS. ANY CHANGES IN YOUR DOSAGE SHOULD BE MADE ONLY IN COOPERATION WITH YOUR PRESCRIBING PHYSICIAN. THE AUTHOR AND PUBLISHER DISCLAIM ANY LIABILITY DIRECTLY OR INDIRECTLY FROM THE USE OF THE MATERIAL IN THIS BOOK BY ANY PERSON. THIS PROGRAM IS NOT RECOMMENDED TO WOMEN WHO ARE PREGNANT OR NURSING. THE AUTHOR AND PUBLISHER DISCLAIM ANY LIABILITY DIRECTLY OR INDIRECTLY FROM THE USE OF THE MATERIAL IN THIS BOOK BY ANY PERSON. RESULTS VARY DEPENDING ON STARTING POINT, GOALS, AND EFFORT. EXERCISE AND PROPER DIET ARE NECESSARY TO ACHIEVE AND MAINTAIN WEIGHT LOSS AND MUSCLE DEFINITION. CONSULT YOUR PHYSICIAN AND FOLLOW ALL SAFETY INSTRUCTIONS BEFORE BEGINNING ANY EXERCISE PROGRAM OR USING ANY SUPPLEMENT, NUTRITION PLAN, OR MEAL REPLACEMENT PRODUCT, ESPECIALLY IF YOU ARE PREGNANT, BREASTFEEDING, OR IF YOU HAVE ANY UNIQUE OR SPECIAL MEDICAL CONDITIONS. THE CONTENTS IN THIS PROGRAM ARE FOR INFORMATIONAL PURPOSES ONLY, AND ARE NOT INTENDED TO DIAGNOSE ANY MEDICAL CONDITION, REPLACE THE ADVICE OF A HEALTHCARE PROFESSIONAL, OR PROVIDE ANY MEDICAL DEVICE, DIAGNOSIS, OR TREATMENT. ALL RIGHTS RESERVED. IN ACCORDANCE WITH THE U.S. COPYRIGHT ACT OF 1976, THE SCANNING, UPLOADING, AND ELECTRONIC SHARING OF ANY PART OF THIS BOOK WITHOUT THE PERMISSION OF THE PUBLISHER CONSTITUTES UNLAWFUL PIRACY AND THEFT OF THE AUTHOR S INTELLECTUAL PROPERTY. THANK YOU FOR YOUR SUPPORT OF THE AUTHOR S RIGHTS. PUBLISHED BY FRESH BY TRANSFORM, LLC 2017 FRESH BY TRANSFORM, LLC

Warm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position

Warm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position Warm Up Arm Circles Stand with your feet parallel and hip width apart. Hold your arms out to the sides at shoulder height, palms facing down. Start by making small circular motions with both arms. Perform