Ironside Fitness Metabolic REBOOT Plan

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1 Ironside Fitness Metabolic REBOOT Plan We like to share this plan because it is a great way to boost your results and give your body a chance to release fat and THRIVE! It came together from years of trial and error, reading, science, and has been tweaked for OPTIMAL results! We have seen incredible fat loss and energy increase in one week. Most people who do this Reboot and continue to eat healthy afterwards continue the fat loss journey successfully! This plan is meant to be used for 1 week ONLY. It is a great way to REBOOT the way you are eating and give your body a chance to clean itself out. It is also a useful plan for letting your body access your own fat stores for fuel so that these fat stores start to release from your body. However, we must say this again: it is to be used for ONLY 1 week. This is for a few reasons: 1. The Reboot is quite low in carbs. If you continue to eat like this for more than 1 week, you can damage your natural metabolism. 2. It is quite SPECIFIC and some find it a bit boring and RESTRICTIVE. The principles of eating more veggies and less starchy carbs will always be helpful for health and fat loss but not to the extreme of this 1 week reboot plan. Most can do it mentally for 1 week and it is a wonderful way to seriously clean up your act and get more focused on clean eating. 3. If you try to do this plan or any other diet for extended periods you WILL FAIL. We are not built (physical, mentally or emotionally!) to follow a strict diet long term. 95% of diets result in an equal (or greater) binge and weight gain. Releasing weight without dieting is a passion of Charmaine s and if you want to learn more be sure to check out her website at This plan is a REBOOT, it is not a diet to attempt to use long term. DO NOT TRY TO DO IT FOR MORE THAN 1 WEEK. Please watch this IMPORTANT video before starting the reboot: What to expect during the Reboot: You can expect to release a few pounds in a week. We have seen all the way up to 10 lbs but this depends so much on body type, eating habits beforehand, lifestyle factors and adherence. Some of this is water weight because levels of inflammation go down when you eat 100% clean as the REBOOT plan entails. Some of the loss is FAT because this reboot plan allows your body to get to your fat stores and use them for fuel. If you are going to follow this plan then be 100% honest with yourself. Even 1 or 2 changes to the plan will drastically alter your results and we have seen this time and time again with our clients (and staff). If you are vegetarian or vegan, the plan will work for you as well but we have come up with some substitutions to try (see substitutions document). There are so many ways of eating and releasing body fat, this is just one we have found effective, so feel free to seek out a more appropriate one for your specific needs.

2 DISCLAIMER At Ironside Fitness, we are not doctors nor have we met with you one-on-one to talk about this. It is always recommended that you talk to your doctor before changing your eating habits. FAQS Q: What do I put in my 7.2 protein shake? A: There are two scenarios where you will have a protein shake. One is as a meal replacement, which is shown on this metabolic reboot plan. In these instances, the 7.2 should be mixed with water, a greens mix if you have one and wish to use it, and one tablespoon of essential fatty acids if you have them organic flaxseed oil is a great one that is usually available at Safeway for about $13 for a several-month supply (in the organic area of the aisle). In the second scenario, you will be having your protein shake immediately after your workout in this instance it is beneficial to add in ½ cup of orange juice or apple juice so you can get the protein to replenish your muscles faster. Q: Are there supplements that would be helpful to be taking? A: In our opinion, yes. Even having a very healthy and full diet will lead to some gaps in certain nutritional elements, and that s where supplements can help. We recommend 7.2 Recovery to help as an antioxidant and energy booster and to help those with joint pains, muscle pains, and to speed up recovery post-workout. We recommend 7.2 Booster for clients that have trouble sleeping, or want to minimize damage from a big heavy meal or night with a few too many alcoholic beverages etc. We recommend 7.2 Greens as a great greens mix to anyone not currently having at least 8 full servings of leafy greens per day. More info on all these products can be found here: We also do recommend taking an EFA (Essentially Fatty Acid) supplement rich in omega s. Natural food stores like Community Natural Foods have several brands that are great and you can ask for recommendations there. I personally also always recommend taking a vitamin B complex and liquid/oil based form Vitamin D. Q: I m vegan/gluten-free/dairy-free/etc., how do I use this plan? A: Please see the Substitutions list that is included as a separate attachment. If you have any specific and restrictive eating habits, please use the Substitutions list to find a way to follow the plan as best you can! Ok, now all that aside and onto the plan! Please see the Metabolic Reboot Plan Days 1-7 below. Also, be sure to read the How to Come off the Metabolic Reboot page at the end of this document!

3 If you are doing this plan, be honest with yourself and commit to it for the week wholeheartedly for best results. Even 1 or 2 small deviations during the Metabolic Reboot can really alter your results. Meal prep is key! Day 1 Meal 1 1 whole egg with 4-5 egg whites scrambled, topped with 2oz lean ground beef or turkey, and a sprinkle of 1 whole egg with 2-3 egg whites scrambled, topped with 2oz lean ground beef or turkey and sprinkle of Meal Protein shake (with Greens as well 1/2 cup cottage (full fat version low fat version = higher carbs which isn't what we are going for) Meal oz of chicken in Caesar salad (or 3-4 oz chicken in Caesar salad (or Meal oz fish, 1 cup of broccoli, and a 4-6 oz fish, 1 cup of broccoli, and a Meal 6 1 whole egg with 4-5 egg whites, sprinkle of eliminate meal 4 and/or 6 eliminate meal 2 and/or 6 1 whole egg with 2-3 egg whites scrambled, sprinkle of For a boost, consider adding the lettuce and cucumber salad with EVOO and vinegar as Also, be sure to read the How to Come off the Metabolic Reboot page at the end of this document.

4 Day 2 Meal 1 1 whole egg with 4-5 egg whites with spinach and a sprinkle of (omelet) 1 whole egg with 2-3 egg whites with spinach and a sprinkle of (omelet) Meal Protein shake (with Greens as well 3 oz turkey with and veggie Meal oz of chicken in Caesar salad (or 3-4 oz chicken in Caesar salad (or Meal oz steak, 1 cup of broccoli, and a 4-6 oz steak, 1 cup of broccoli, and a Meal 6 1 whole egg with 4-5 egg whites, sprinkle of eliminate meal 4 and/or 6 eliminate meal 2 and/or 6 1 whole egg with 2-3 egg whites scrambled, sprinkle of For a boost, consider adding the lettuce and cucumber salad with EVOO and vinegar as

5 Day 3 Meal 1 1 whole egg with 4-5 egg whites with 2 oz lean ground beef, sprinkle of 1 whole egg with 2-3 egg whites with 2 oz lean ground beef, sprinkle of Meal Protein shake (with Greens as well 7.2 Protein shake (with Greens as well if you have them) Meal 3 6 oz of lean ground beef with veggies and taco seasoning (tacos without the shell) 3-4 oz of lean ground beef with veggies and taco seasoning (tacos without the shell) Meal oz grilled chicken with spices to your own flavoring, 1 cup of broccoli, and a lettuce & cucumber salad with 1 tbsp 4-6 oz grilled chicken with spices to your own flavoring, 1 cup of broccoli, and a Meal 6 1 cup cottage (full fat) ½ cup cottage (full fat) eliminate meal 4 and/or 6 eliminate meal 2 and/or 6 For a boost, consider adding the lettuce and cucumber salad with EVOO and vinegar as

6 Day 4 Meal 1 1 whole egg with 4-5 egg whites with 1 cup of spinach (scrambled), plus 3 oz lean ground beef and sprinkle of 1 whole egg with 2-3 egg whites with 1 cup of spinach (scrambled), plus 2 oz lean ground beef and sprinkle of Meal Protein shake (with Greens as well ½ cup cottage (full fat) Meal oz of chicken in Caesar salad (or lettuce and cucumber salad), with 1 tbsp of extra virgin olive oil & vinegar for 3-4 oz of chicken in Caesar salad (or Meal oz fish, 1 cup of broccoli, and a 4-6 oz fish, 1 cup of broccoli, and a Meal 6 1 whole egg with 4-5 egg whites, sprinkle of eliminate meal 4 and/or 6 eliminate meal 2 and/or 6 1 whole egg with 2-3 egg whites, sprinkle of For a boost, consider adding the lettuce and cucumber salad with EVOO and vinegar as

7 Day 5 Meal 1 1 whole egg with 4-5 egg whites with 3 oz lean ground beef and sprinkle of 1 whole egg with 2-3 egg whites with 3 oz lean ground beef and sprinkle of Meal Protein shake (with Greens as well ½ cup cottage (full fat) Meal oz of chicken in Caesar salad (or lettuce and cucumber salad), with 1 tbsp of extra virgin olive oil & vinegar for 3-4 oz of chicken in Caesar salad (or Meal oz fish, 1 cup of broccoli, and a 4-6 oz fish, 1 cup of broccoli, and a Meal 6 1 whole egg with 4-5 egg whites, sprinkle of eliminate meal 4 and/or 6 eliminate meal 2 and/or 6 1 whole egg with 2-3 egg whites, sprinkle of For a boost, consider adding the lettuce and cucumber salad with EVOO and vinegar as

8 Day 6 Meal 1 1 whole egg with 4-5 egg whites with 3 oz lean ground beef and sprinkle of 1 whole egg with 2-3 egg whites with 3 oz lean ground beef and sprinkle of Meal Protein shake (with Greens as well ½ cup cottage (full fat) Meal oz of chicken in Caesar salad (or lettuce and cucumber salad), with 1 tbsp of extra virgin olive oil & vinegar for 3-4 oz of chicken in Caesar salad (or Meal oz fish, 1 cup of broccoli, and a 4-6 oz fish, 1 cup of broccoli, and a Meal 6 1 whole egg with 4-5 egg whites, sprinkle of eliminate meal 4 and/or 6 eliminate meal 2 and/or 6 1 whole egg with 2-3 egg whites, sprinkle of For a boost, consider adding the lettuce and cucumber salad with EVOO and vinegar as

9 Day 7 - CONGRATS Meal 1 1 whole egg with 4-5 egg whites with 3 oz lean ground beef and sprinkle of Meal 2 1 cup cottage, with lettuce and cucumber salad with 1 tbsp EVOO and vinegar Meal 3 5 oz lean ground beef burger and 1 cup of veggies Meal oz fish, 1 cup broccoli or green beans Meal 5 CHEAT MEAL! Have your fave food and desserts. Eat to indulge don't binge and don't stuff yourself overfull! 1 whole egg with 2-3 egg whites with 3 oz lean ground beef and sprinkle of ½ cup cottage, with lettuce and cucumber salad with 1 tbsp EVOO and vinegar 3 oz lean ground beef burger and 1 cup of veggies 3-4 oz fish, 1 cup broccoli or green beans CHEAT MEAL! Have your fave food and desserts. Eat to indulge don't binge and don't stuff yourself overfull! Do NOT skip the cheat meal. Your metabolism NEEDS it, otherwise continued fat release is going to be a whole lot harder. Make sure to workout on this day, even a 20 minute at home workout. Note: your energy is not going to be great on this day, but your results should be. Be strong and positive to make it through!

10 NOW PLEASE READ THE FOLLOWING PAGES ON HOW TO GET OFF THIS PLAN AND CONTINUE SHEDDING WEIGHT! Great work on completing that 7-day plan! If you were able to follow it fully, we have no doubt that you re feeling more energized and a bit lighter! Now here are my tips for the rest of your life with regards to nutrition! At Ironside Fitness, we don t believe in dieting or meal plans in the long term we ve seen pretty much every single quick fix backfire! We believe in listening to our bodies, eating clean and eating foods that make us feel great and not unwell, and creating sustainable eating habits that are REAL LIFE! Not just a plan to try and follow forever and ever. The meal plans that we do provide, as well as this 7-day reboot, are meant for short-term boost and plateau busts, as well as to teach you some ideas of how you COULD be eating to get the body you want faster. None of the information we provide is meant to be followed long term - it just isn t sustainable or fun. Eating is meant to be joyful, not restrictive and boring! To learn more about trusting your body and creating a healthier relationship with food, please check out our Emotional Eating courses at So here are our recommendations to you: During the Reboot, you worked hard to avoid and eliminate most carbs/starchy carbs. Unfortunately, starchy carbs are the biggest nutritional cause of quick weight gain and stubborn fat so make sure to slowly introduce starchy carbs back into your regular eating plan and keep them healthy and reasonably portioned. Here are our carb-tips: Limit carbs that you DO eat to: sweet potato/yams, potatoes, gluten free oats/oatmeal, squash, brown rice, quinoa, rice flour or black bean pasta, legumes (beans, lentils), and all vegetables. Acceptable bread products would be Ezekiel bread, sprouted grain bread but avoiding all breads including these will definitely get you the body of your dreams faster. Reduce or eliminate non-starchy carbs from your afternoon and evening meals. Avoid sugary drinks. Water is your best friend Post-Reboot you can also reintroduce fruit but again for best results, you want to time your fruit for the morning, early afternoon, or post workout. One to two servings per fruit per day max, and choose low sugar fruits like berries. Allow yourself joyful and perhaps indulgent meals here and there and forget about feeling bad about them! This guilt and stressful emotions you put on yourself for indulging here and there will cause WAY MORE damage to your waistline than the food itself. So, if you re going to have that big calorie dense meal, be OK with that and know that tomorrow you can get back on track!

11 Here s a sample of how you could eat healthily the rest of your life! Days 1-6 could generally be structured as follows: What It Includes Ideas Meal 1 Protein, veggies, carbs (or fruit) Omelet with meat, spinach Bacon, eggs, toast Protein pancakes, berries/fruit salad Meal 2 Protein Protein shake with greens Chicken and spinach salad Meal 3 Protein, veggies, fruit Taco salad with no chips, an apple Lettuce wraps with salmon, an orange Meal 4 Fats, protein Greek yogurt (full fat, unflavored) Cottage Meal 5 Protein, veggies (LOTS of veg) Steak and green salad Salmon caesar salad *Meals 2 and 4 can be swapped. **If you only want to have 4 meals per day, eliminate 2 or 4 On Day 7, you should let yourself indulge have 1-2 meals of whatever your heart wants. Just make sure you do this mindfully, paying attention to what your body wants and avoiding out-ofcontrol emotional binges.