14 Day Perfect Booty Cellulite Burn Meal Plan. By: Alli Kerr

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Arthur Oliver
5 years ago
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2 14 Day Perfect Booty Cellulite Burn Meal Plan By: Alli Kerr

3 14 Day Perfect Booty Cellulite Burn Meal Plan Table of Contents Page 2 Detox Instructions.....Page 3 Extra Workout Plan.Page 4 If You Wanna Get it Tight..Page 5 Cellulite Burn Sample Meal Plan Page 6-9

4 14 Day Cellulite Burner Congratulations on taking on this 14 Day Transformation Challenge. The first 14 Days is just the beginning. In order to get REAL & LASTING Body Transformation YOU must adopt a new LIFESTYLE of regular FITNESS & CLEAN EATING that goes beyond this 14 Day challenge. As a participant in this program, you will get the opportunity to take advantage of a great offer ONLY available to those in this group to do just that J More information to come on that! If you go back to YOUR former activity level and eating habits YOU will lose any results that YOU gained and YOUR body and health will be on a downward spiral. Below are changes that we ask you to commit to in order to Detox your Body for the next 14 Days. After you see results YOU will want to commit to some of these permanently. By making these changes you will get optimal results. There will be sacrifices but You will be amazed at how much difference these steps will make. You can do it for 14 Days! And YOU get 1 TREAT days during the 14 Day program. This not a CHEAT day where you go crazy and have whatever you want. YOU get to have 1 of the items below as a TREAT on 1 day. You choose the day. This means I item at 1 serving (not a super dooper size serving). If you choose alcohol as your treat - no sugary mixed drink keep it simple like wine spritzer, low calorie beer, plain wine, etc. Choose wisely J! 14 DAY CELLULITE BURN DETOX - Commit to these 10 things for the next 14 Days: 1) No alcohol 2) No fried foods 3) No sweet treats, candy, cake, muffins, etc. 4) No sodas, juices, sweetened tea, or other calorie drinks. 5) Drink water ( ounces per day. Water in means water out (you will be less bloated and improve digestion) 6) Eat in and prepare your own meals (You are in control). 7) Cut the processed foods and go for the REAL thing. No boxed food. This will cut sodium, calories, and chemicals going into your body. 8) Cardiovascular exercise EVERY single day for a minimum of 30 minutes 9) Do the BONUS Booty Blast Workout at least 1 day each week in addition to your Perfect Booty Workouts. (You can t tone fat - YOU have to work YOUR muscles). 10) Get 8 hours of sleep each day. Go to bed by 10p.m. Good sleep = Good energy. These are BIG changes that = BIG results!!!

5 Copyright Bonus Workout Enhancers to Super Charge Your Results YOU have to Challenge it to Change it If YOU want to CHANGE YOUR body, do workouts that are challenging. No coasting make sure YOU are working! Log what YOU are able to do. You may not be able to do the workouts below right now. Do what YOU can do, challenge YOU, and LOG each workout log. You eat calories EVERYDAY & YOU must burn calories EVERYDAY! *Note: While it is important to challenge YOUR body it is also important that YOU are safe. Stay hydrated and avoid extreme temperatures. YOU will likely experience muscle soreness. This happens when we challenge our body in new ways. Because of this YOU will become tighter and more toned and burn more CELLULITE. Listen to YOUR body when YOU are working out. If it doesn t feel right then don t do it and contact YOUR physician immediately. Always consult with a physician before beginning a new exercise program. Workout Chart for the 4 Days each week you are doing your Perfect Booty Workouts. Add these Workouts Challenges on top of your Perfect Booty Workouts. Weeks 1 & 2 Workout 1 Workout 2 Workout 3 Workout 4 Jump Rope Walk/run stairs for 10 Jumping Jacks Walk/sprint 1 minute walk & Mountain Climbers minutes High Knees 30 second sprint for 20 Walking Lunges Walk/jog for 20 minutes Jump Rope minutes Walk/Jog (Rotate all three for total of Do each for 1 minute 5 minutes then do 5 minute rest 30 seconds and walk. Repeat 3 times) repeat 5 times

6 Copyright 2016 If You Wanna Get it Tight You Gotta Do it Right Taking on a new eating program is NO JOKE! Everything we do revolves around food. It requires time, WORK, energy, patience, and determination. Your body and your taste buds are accustomed to the foods you currently eat. Your body will initially resist change and so will your taste buds. If YOU get rid of the junk YOU will feel better with more energy, you will burn more CELLULITE & JIGGLY FAT, and sleep better. And YOUR taste buds will actually begin to change. We truly are what we eat. To BURN MAXIMUM CELLULITE YOU must put good foods in YOUR body. I personally choose organic when possible to limit the exposure to additives, hormones, and pesticides with meat, fruit, and veggies. Regular supermarket meat often has hormones added that can affect the hormones in our bodies related to weight and fat storage. While the initial price tag on regular products may be cheaper the long term cost is much higher. Choose Quality this is YOUR one and only body and YOU are worth it! Note: Plain green veggies are freebies so add them anywhere you like to the meal plan. Women in particular tend to eat diets high in processed carbohydrates and fats and very low in protein. This type of diet INCREASES CELLULITE and leaves us feeling tired, stressed, worn out and storing excess fat while we lose precious muscle tissue. Tight Booty Muscle Tissue helps us burn fat and we lose it every year if we don t fight back. Protein Powder & Protein Bars: These can be used as a supplement to increase your protein intake. Pick protein powder and bars that are natural and free of artificial flavoring. NOTE: Whey protein is a byproduct of cow s milk. If you have dairy allergies I would look for a plant based protein instead of whey based. For those without dairy allergies, whey protein can be a good option. I recommend choosing a whey protein that does not use milk from cows that have been given hormones. Look for protein bars with and grams of carbs. Bread: The bread aisle at the grocery store is full of soft and processed bread. Real bread should actually require chewing and processing in your mouth. Sprouted grain bread is available in the health food section of the grocery store (typically frozen). If you are not used to this kind of bread it will be a shock to your palette. It is not melt in your mouth bread nor should it be. It has much more fiber and is not processed. Success Tip #1: When I am working to lean down for a photo shoot or fitness competition I don t vary my food day to day very much in the beginning. This keeps it simple to cook ahead and allows me to work on one thing at a time. While I have given you a plan for 14 days you may choose initially to vary your meals much less. Swap out any of the veggies with ones that you like (corn & potatoes are not veggies). You may swap out any meal 1 s with any other meal 1 s, swap any Meal 2 s with other Meal 2 s and so on. Success Tip #2: Plan ahead and prepare meals in advance so they are grab and go. PLANNING & PREPARATION are the keys to eating healthy and controlled portions. I take a cooler with me so that I always have my food readily available and don t miss a meal. It is possible to eat 5-6 meals/day and do it on a busy

7 schedule. The old saying is true: Where there is a will there is a way. Those that are successful at BURNING THE MAXIMUM CELLULITE and then maintainingitare those that MAKE A WAY! 14 Day Perfect Booty Cellulite Burning Meal Plan Repeat for 2 Weeks to Burn Maximum Cellulite off Your Butt & Thighs. Meal 1 Meal 2 Meal 3 Monday Tuesday Wednesday Thursday Friday Saturday Sunday ½ cup steel cut 3 tbsp grits Protein Bar oats 2 eggs With eggs 2 egg whites 1 egg white Plain Greek Yogurt Small piece of fruit ½ can Tuna (not in oil) 1 tbsp Balsamic Vinegar ½ chopped apple 2 thin slices sprouted bread Protein shake with unsweetened almond milk ½ banana and 1 serving frozen strawberries 2 rice cakes 2 tbsp peanut butter (or other nut butter) oz Grilled Chicken w/1-2 tbsp Stubb s Bbque sauce ½ cup brown rice ½ - 1 cup carrots steamed or raw Plain Greek Yogurt ½ cup salsa 1 serving tortilla chips 3-4 cups Salad greens & raw veggies 3 4 oz Grilled Chicken 1 tbsp sunflower seeds ½ cup mandarin oranges Vinaigrette dressing (see recipe) Protein shake with unsweetened almond milk ½ banana and 1 serving frozen strawberries ½ cup cottage cheese ½ - 1 cup cantaloupe 3-4 oz Turkey Breast grilled 2 slices Sprouted Bread 1/2 tbsp mustard 2 cups raw veggies (cucumber, celery, carrots, squash) 3-4 oz apple 2 tbsp peanut butter (or other nut butter) 4 oz grilled salmon 2 cups mixed greens 1/4 cup grilled peaches 1 Tbsp blue cheese crumbles 1 Tbsp dried cranberries 1 Tbsp light salad dressing (combine all to make salad) Omelet (3 egg whites) spinach ½ cup mushrooms ½ cup cheese ¼ - ½ cup salsa on top Taco Salad (see recipe) Breakfast Protein Parfait (see recipe) 1 handful pistachios 3-4 cups Salad greens & raw veggies 3 4 oz Grilled Chicken 1 handful walnuts ½ cup strawberries sliced Vinaigrette dressing (see recipe)

8 Meal 4 Protein Bar with grams of protein Handful of nuts mixed with ½ cup dried fruit Protein Bar with grams of protein 1-2 string cheese 1 small pear (4 oz) Plain Greek Yogurt ½ cup blueberries 8 12 boiled Shrimp Homemade Cocktail Sauce 4 oz potato ½ cup plain Greek yogurt ½ cup salsa Meal 5 Meal 6 (optional meal) If you are still hungry add a small piece of fruit. Spaghetti whole grain noodles lean ground turkey breast spaghetti sauce ½ cup cheese (double the ground turkey to 2 lbs for pot). Add shredded carrots and zucchini 3.5 4oz Salmon grilled Asparagus (green veggie) 1 tbsp olive oil 4 oz sweet potato with grams of protein 4 oz Grilled Turkey Round steamed broccoli 1 cup garbanzo beans Add vinaigrette dressing if you like (see recipe) 4 oz lean beef 3 cups veggies (stir fried) 1 tbsp olive oil (for stir- fry) ½ cup kidney beans 4 oz Lamb kabobs with Green peppers, red peppers, onions, mushrooms, pineapple slices ½ cup jasmine/brown rice 4 oz Grilled Chicken breast 1 cup green beans 4 oz baked potato (top with salsa and plain Greek yogurt) 4 oz grilled lean steak 1 cup lima beans 1-2 cups zucchini and stewed tomatoes *Remember Meal 6 is OPTIONAL and only needed when you are still hungry. Listen to Your Body! Water Intake: To flush out the maximum amount of JIGGLY FAT & CELLULITE you will drink extra water. Drink water with each meal. Track your water intake each day to make sure you are getting ounces.

9 Copyright Need EVEN more meal options? These are for you to have extras to choose from. Bonus Meals Options for Meals 3 or 5 Ground Turkey Stir- Fry (see recipe) 3.5 4oz Salmon grilled Asparagus (green veggie) 1 tbsp olive oil 4 oz sweet potato w/cinnamon Chicken Pizza (see recipe) 4 oz lean beef 3 cups veggies (stir fried) 1 tbsp olive oil (for stir- fry) ½ cup kidney beans 4 oz grilled shrimp or grilled fish kabobs with Green peppers, red peppers, onions, mushrooms. (Add any green veggie and small piece of fresh fruit on the side) Buffalo Meatloaf (see recipe) w/ketchup 1 cup green beans 4 oz grilled lean steak 1 cup field peas 1-2 cups zucchini and stewed tomatoes Food Log: I recommend you log your food each day for maximum results during this 14 Day Program. Record the times and everything you eat or drink. Also record your workouts. Pictures: Don t forget to take BEFORE & AFTER pictures in a swimsuit or fitted clothes.

10 DISCLAIMER: ALWAYS CONSULT A PHYSICIAN PRIOR TO PARTICIPATING IN ANY FITNESS PROGRAM. THIS MEAL PLAN IS FOR EDUCATIONAL PURPOSES ONLY. IT IS NOT INTENTED TO REPLACE MEDICAL ADVICE. IT IS NOT INTENDED FOR THOSE WITH MEDICAL CONDITIONS THAT REQUIRE A SPECIAL DIET. CONSULT A REGISTERED DIETITIAN FOR SPECIFIC NUTRITION NEEDS. Eat & Train Smart!!! LET S BEGIN YOUR JOURNEY TO A PERFECT BOOTY!!! Copyright 2016

WELCOME. The Basics. Remember, consistency is key

WELCOME. The Basics. Remember, consistency is key WELCOME C ongratulations! You ve taken the first step on your way to a new and improved body, and we are excited to be a part of your journey. We encourage you to read through this WeightLogix Weight Loss