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BECOMING

EXTRAORDINARY

All rights reserved. No part of this publication may be reproduced or redistributed in any

All rights reserved. No part of this publication may be reproduced or redistributed in any form without the prior written permission of the publishers.

Contents

Phase one

Two weeks (weeks 1-2)

Monday

5

Tuesday

6

Wednesday

7

Thursday

8

Friday

9

Saturday

10

Sunday

11

Phase two

Two weeks (weeks 3-7)

Monday

13

Tuesday

14

Wednesday

15

Thursday

16

Friday

17

Saturday

18

Sunday

19

Phase three

Two weeks (weeks 8-11)

Monday

21

Tuesday

23

Wednesday

24 -25

Thursday

26

Friday

27

Sunday

28

Phase four

Two weeks (weeks 11-12)

Monday

30

Tuesday

31

Wednesday

32

Thursday

33

PHASE ONE 2 weeks

People will ask you why. They will question your desire and try to influence your motivation. They will tell you to just make up your workout tomorrow; it’s not a big deal to miss just this one day. They will try to make you feel like what you are doing is silly or pointless or a waste of time.

You must always remember that you are changing for yourself, to make yourself better, not them. So don’t worry about what they have to say or what they may think. You want to look back on your journey feeling accomplished that you gave everything you had from Day 1. No matter where you are starting today, at the end of this 90-day program you will feel stronger both physically and mentally, knowing that you overcame challenges that were once hard. You overcame the naysayers, and the ones that wanted you to question your dedication.

I’m asking you to put it all aside, and to give me 100% for this entire program. No distractions.

This is the first phase, it will last 2 weeks, 2 days off and you will repeat this pattern for the next 2 weeks, before moving into

PHASE TWO.

-No alcohol on this program, not even on the weekend -1 cheat meal a week, preferably on your off day -1 gallon of water a day

***Please consult with your Doctor before beginning any exercise program.

Monday

Run 1.5 miles on treadmill Full Body Circuit 3 sets, 15 reps of the following:

PHASE ONE Weeks 1-2

Complete each exercise 3 times with 15 reps each time before moving to the next exercise.

· Lat Pull Down Machine

· Seated Compound Row

· Standing Barbell Bicep Curls

· Seated Dumbbell Bicep Curls

· Seated Shoulder Dumbbell Press

· Standing Dumbbell Lateral Raise

· Dumbbell Overhead Tricep Extensions

· Single Arm Triceps Kickbacks

· Flat Bench Barbell Chest Press

· Incline Barbell Chest Press

· Walking Lunges

· Hack Squat

· Deadlifts, bent leg

· Lower Back Extension, Hyperextension

Did you know? Jumping

rope

way to

a great

burn calories.

is

Tuesday

Run 1.5 miles on treadmill Full Body Circuit 3 sets 15 reps of the following

PHASE ONE Weeks 1-2

Complete each exercise 3 times with 15 reps each time before moving to the next exercise.

· Standing Dumbbell Shoulder Press

· Standing Dumbbell Bicep Curl

· Standing Dumbbell Lateral Raise

· Standing Dumbbell Overhead Tricep Extension

· Cable Flys

· Dumbbell Flat Bench Chest Press

· Dumbbell Incline Chest Press

· Hack Squat

· Dumbbell Sumo Squat

· Leg Extension

· Hamstring Curl Machine

· Bent Leg Dead Lifts

· Dumbbell One Arm Row

· Lat Pull Downs

· Seated Row

Wednesday

Off day

PHASE ONE Weeks 1-2

Wednesday Off day PHASE ONE Weeks 1-2 “In ten years from now, what will you have
Wednesday Off day PHASE ONE Weeks 1-2 “In ten years from now, what will you have

“In ten years from now, what will you have wished you would have done today?” Ashley Horner

It’s important to keep your motivation close to you, never lose sight of your inspiration.

Thursday

Run 1.5 miles on treadmill Full Body Circuit 3 sets, 15 reps of the following:

PHASE ONE Weeks 1-2

Complete each exercise 3 times with 15 reps each time before moving to the next exercise.

· Lat Pull Down Machine

· Seated Compound Row

· Standing Barbell Bicep Curls

· Seated Dumbbell Bicep Curls

· Seated Shoulder Dumbbell Press

· Standing Dumbbell Lateral Raise

· Dumbbell Overhead Tricep Extensions

· Single Arm Triceps Kickbacks

· Flat Bench Barbell Chest Press

· Incline Barbell Chest Press

· Walking Lunges

· Hack Squat

· Deadlifts, bent leg

· Lower Back Extension, Hyperextension

· Incline Crunches

· Bicycle Crunches

Did you know? The best way to exercise your heart is by walking and jogging!

Friday

Run 1.5 miles on treadmill Full Body Circuit 3 sets 15 reps of the following

PHASE ONE Weeks 1-2

Complete each exercise 3 times with 15 reps each time before moving to the next exercise.

· Standing Dumbbell Shoulder Press

· Standing Dumbbell Bicep Curl

· Standing Dumbbell Lateral Raise

· Standing Dumbbell Overhead Tricep Extension

· Cable Flys

· Dumbbell Flat Bench Chest Press

· Dumbbell Incline Chest Press

· Hack Squat

· Dumbbell Sumo Squat

· Leg Extension

· Hamstring Curl Machine

· Bent Leg Dead Lifts

· Dumbbell One Arm Row

· Lat Pull Downs

· Seated Row

· Jack Knives

· Oblique’s - 25 each side

PHASE ONE Weeks 1-2

Saturday

Off day

PHASE ONE Weeks 1-2 Saturday Off day “My greatest fear is not that I´ll fail, but
PHASE ONE Weeks 1-2 Saturday Off day “My greatest fear is not that I´ll fail, but

“My greatest fear is not that I´ll fail, but I´ll put limits on how extraordinary I become” Ashley Horner

Today, I want you to get a piece of paper and write down all the changes you want to make in your life in the next 3 months, put the list where you can see it everyday.

PHASE ONE Weeks 1-2

Sunday

Dynamic Stretching, Cross Fit Style WOD

· Sit Squats 10

· High Leg Kicks 10 each leg

· Lateral Lunges 10 each leg

· Front Lunges stationary 10 each leg

· Mtn. Climbers slow and controlled 10 each leg Repeat 3x

4 Rounds for time of the following:

· Barbell Squat Press 20

· Jumping Pull Ups 20

· Push Ups 20

· Jump Squats 20

· Box Jumps 10

· Jump Rope 100

1.5 Mile Run (complete this on your last round) - record your time.

30-minute cardio - moderate intensity

Did you know? Regular exercise is linked to better sex, because it can improve body image, energy, self-esteem and overall fitness.

PHASE TWO 2 weeks

Strength Phase

We will now begin isolating muscle groups. Everything will be 4 sets, 10-12 reps with 45 second recovery time in between each set on weeks 3 & 4, starting on week 5 and continuing on through week 7, little or no rest between sets.

on through week 7, little or no rest between sets. “Figure out in life what YOU

“Figure out in life what YOU want to do, not what your mom or your best friend but what YOU want. You have to trust yourself & trust your feelings. Never be afraid to fail - allow yourself to be pushed. Work as hard as you can. You never want to lose thinking that you could have done better. So always walk away knowing that you left nothing. Train hard every day, rest, and then do it better the next day.”

Ashley Horner

PHASE TWO Weeks 3-7

Monday

Muscle Group: Chest and Triceps

Warm up:

·

2 mile run or 300 meter swim

3

rounds of:

·

20 Push Ups

·

Max Pull Ups (or 8 assisted pull ups if you can’t do bodyweight pull ups)

·

Core (do the following)

 

·

10 Incline

·

10 Bicycle

·

10 Full Sit ups

4

sets of 10-12 of the following:

·

Dumbbell Flat Bench Chest Press

·

Dumbbell Flat Bench Flys

·

Rope Triceps Press Down

·

Dumbbell Over head Tricep Extensions

· Dumbbell Decline Chest Press · Dips off Bench

· E-Z Bar Skull Crushers

· 3 45-second Bent Arm Planks

· 55 Crunches

· 55 Bicycle

Tuesday

Muscle Group: Back

Warm up:

PHASE TWO Weeks 3-7

·

2-mile run or 300-meter swim

3

rounds of:

·

20 Push Ups

·

Max Pull Ups (or 8 assisted pull ups if you can’t do

·

bodyweight pull ups)

·

Core (do the following)

 

·

10 Incline

·

10 Bicycle

·

10 Full Sit ups

4

sets of 10-12 of the following:

·

Lat Pull Down

·

Seated Row

·

Dumbbell Bent Over Fly

·

One arm Row

·

Low Back Extension

·

Barbell Upright Row

·

Reverse Fly (Pec Dec)

·

Assisted Pull Ups

Did you know? Regular exercise can enhance mood and overall well-being.

PHASE TWO Weeks 3-7

Wednesday

Off day

PHASE TWO Weeks 3-7 Wednesday Off day “I overcame fear, I defeated failure, I conquered all
PHASE TWO Weeks 3-7 Wednesday Off day “I overcame fear, I defeated failure, I conquered all

“I overcame fear, I defeated failure, I conquered all who doubted me” Ashley Horner

Today, I want you to sit down and think about all the negative things that you can let go of. I want you to write them down on a piece of paper, things that you can give up forever. I want you to throw that piece of paper in the trash. Move on. This is the point you really start to recreate yourself. Are you tired of starting over? Stop giving up. Choose the lifestyle that’s forever giving back to you.

Thursday

PHASE TWO Weeks 3-7

Muscle Group: Shoulders & Biceps

Warm up:

·

2-mile run or 300-meter swim

3

rounds of:

·

20 Push Ups

·

Max Pull Ups (or 8 assisted pull ups if you can’t do bodyweight pull ups)

·

Core (do the following)

 

·

10 Incline

·

10 Bicycle

·

10 Full Sit ups

4

sets of 10-12 of the following:

·

Cable Rope Hammer Curls

·

Seated Dumbbell Overhead Shoulder Press

·

Standing Bicep Curls with an EZ bar

·

Standing Dumbbell Lateral Raise

·

Preacher Curls

·

Cable Short Bar Bicep Curls

·

Barbell Front Raise

·

Dumbbell Bicep Curl Incline Bench

Friday

Muscle Group: Legs

Warm up:

PHASE TWO Weeks 3-7

·

2-mile run or 300-meter swim

3

rounds of:

·

20 Push Ups

·

Max Pull Ups (or 8 assisted pull ups if you can’t do bodyweight pull ups)

·

Core (do the following)

 

·

10 Incline

·

10 Bicycle

·

10 Full Sit ups

4

sets 10 reps:

·

Walking Lunges weighted with Barbell

·

Squat Rack, Hack Squats

·

Deadlifts

·

Leg Extension

·

Pronate Hamstring Curls

·

Abductor Machine

·

Adductor Machine

·

Dumbbell Sumo Squats

·

Dumbbell Plié Squats

(you can youtube the Plié and sumo squats under ashleyhorneronline channel to see the correct form and difference between the two.)

· GHD (reverse extension, for lower back/hamstrings)

Saturday

OFF DAY

PHASE TWO Weeks 3-7

Becoming Extraordinary / ashleyhorner.co

Saturday OFF DAY PHASE TWO Weeks 3-7 Becoming Extraordinary / ashleyhorner.co 18 18

18 18

PHASE TWO Weeks 3-7

Sunday

Dynamic Stretching, Cross Fit Style WOD

· Sit Squats 10

· High Leg Kicks 10 each leg

· Lateral Lunges 10 each leg

· Front Lunges stationary 10 each leg

· Mtn. Climbers slow and controlled 10 each leg Repeat 3x

· 1.5 mile run

· 100 Push ups

· 100 Burpees

· 100 Bodyweight Squats

· 100 Lat Pull Downs

· 1.5 mile run

· Core - 30 reps 2x

· Bicycle

· Decline Abdominal Sit Ups

· Full Sit ups

· Oblique’s Each side

· Jack Knives

Did you know? Running puts four to seven times your body weight in pressure on your feet.

PHASE THREE Week 8-11

You’re so close. Let’s make this count, remember to ALWAYS pull strength from the heart. That is the most powerful form. Never create a finish line for yourself, but set a breaking point where you rise above your old self and create YOU into something much greater.

Take what is good and make it great. Take what is great and make it EXTRAORDINARY! Take what you have made Extraordinary and spread it like a wild fire.

This will be your most intense phase. You will train in a circuit manner with the groups listed below. This may seem difficult at first but after the first week you will get the hang of it.

Everything will be 15-20 reps, 3 rounds (sets) unlike PHASE TWO. You will have no resting period between sets. You can rest for 1 minute after each circuit is completed. You will also be required to do 45 minutes of low intensity cardio after workout.

PHASE THREE Weeks 8-11

Monday

Muscle Group: Back & Biceps

Warm up:

· 1- mile run, fast

3 rounds of:

· 25 Push Ups

· 50 Squats

· 10 Pull Ups

· 10 Lateral Lunges each leg

15-20 reps 3 sets of the following:

· Lat Pull Down

· Jumping Squats

· Barbell Bicep Curls

· 10 Push Ups Repeat 3x

· Seated Compound Row

· Mtn. Climbers

· Standing Dumbbell Bicep curls Alternating

· Burpees (20) Repeat 3x

· Short Bar Cable Bicep Curls

· Straight Arm Lat Pull Down (cable)

· Jump Squats Repeat 3x

· Run ½ mile (one time only)

· One Arm Row

· Incline Dumbbell Bicep Curl Alternating

· Barbell Upright Row Repeat 3x

PHASE THREE Weeks 8-11

Don’t forget Cardio after, 45 minutes

Repeat 3x PHASE THREE Weeks 8-11 Don’t forget Cardio after, 45 minutes Becoming Extraordinary / ashleyhorner.co
Becoming Extraordinary / ashleyhorner.co 22 22
Becoming
Extraordinary / ashleyhorner.co
22 22

Tuesday

PHASE THREE Weeks 8-11

Muscle Groups: Chest and Triceps

Warm up:

· 1- mile run, fast

3 rounds of:

· 25 Push Ups

· 50 Squats

· 10 Pull Ups

· 10 Lateral Lunges each leg

15-20 reps 3 sets of the following:

· Dumbbell work of the following

· Flat Bench Chest Press

· Incline Chest Press

· Decline Chest Press Repeat 3x

· 5 minutes sprint on treadmill or any other cardio machine high intensity, high resistance.

· Dumbbell Overhead Tricep Extension

· Cable Flys Repeat 3x

· Jumping squats

· Push Ups

· Cable Single Arm Triceps Press downs Repeat 3x

· Skull Crushers

· Burpees

· Cable Ropes Triceps Press downs Repeat 3x

Don’t forget Cardio after, 45 Minutes

PHASE THREE Weeks 8-11

Wendsday

Muscle Group: Legs & Shoulders

Warm up;

· 1 mile run, fast

3 rounds of:

· 25 push ups

· 50 squats

· 10 pull ups

· 10 lateral lunges each leg.

15-20 reps 3 sets of the following:

· Walking Lunges Holding 35 pound plate over your head

· Leg Press Machine

· Seated Shoulder Press Repeat 3x

· Split Jump Lunges

· Dumbbell Sumo Squats

· Dumbbell Plié Squats

· Standing Barbell Front Raise

· Standing Barbell Upright Row Repeat 3x

· Seated Lateral Raise

· Jump Squats

· Leg Extension

· Body weight Squats Repeat 3x

· Hamstring Curls

· GHD

· Walking lunges

· Burpees Repeat 3x

· Dead Lifts, bent leg

· Plié Squats Repeat 3x

PHASE THREE Weeks 8-11

· Incline walking 12% 3.5 mph-4.0 mph 5 minutes

Thursday

Cardio & Core

45 minutes of cardio

Core:

· Incline setups weighted

· Bicycle

· Oblique crunches each side

· Jack Knives

· Planks 3 minutes

· Flutter kicks (25 each leg)

· Hello dollies

· Cable elbows to knees

PHASE THREE Weeks 8-11

Stretch and/or take a Yoga Class today.

Friday

Filthy Fifty

PHASE THREE Weeks 8-11

No additional cardio required on this day.

50 reps of the following:

· 1.5-mile run

· Jumping Pull Ups

· Push Ups

· 65-pound Hack Squats

· Dips (feet on bench)

· Barbell Standing Shoulder Press: 45-55 pounds

· Knees To Elbows (dead hang on bar lift knees to elbows & release)

· Jumping Rope

· Wall Balls

· Walking Lunges

· GHD (Low Back Extension)

· 1.5-mile run

Bodies are creatures of habit. The more you exercise, the more your body learns to burn fat rather than storing it.

Sunday

OFF DAY

PHASE THREE Weeks 8-11

Sunday OFF DAY PHASE THREE Weeks 8-11 Becoming Extraordinary / ashleyhorner.co 27 28

Becoming Extraordinary / ashleyhorner.co

Sunday OFF DAY PHASE THREE Weeks 8-11 Becoming Extraordinary / ashleyhorner.co 27 28

27 28

PHASE FOUR Week 8-11

PHASE FOUR Week 8-11 Your final week. Well, you’ve made it! I hope that you’ve learn
PHASE FOUR Week 8-11 Your final week. Well, you’ve made it! I hope that you’ve learn

Your final week. Well, you’ve made it! I hope that you’ve learn much more than how to do a One Arm Row, or a Jack Knife. I hope you learned how to be committed how to overcome and push through times you didn’t want to meet yourself at the gym.

This final week, continue to give everything to me. I want you to put out and leave nothing left when your time in the gym is over.

Monday

Full body Circuit

PHASE FOUR Final Week

week11-12

40-minute Cardio PRE & POST WORKOUT

3 sets of 15 reps:

· Dumbbell Bicep Curl into Shoulder Press

· Seated Shoulder Lateral Raise

· Cable Reverse Crossovers

· Cable Bicep Curls

· Leg Extensions

· Leg Curls

· Dumbbell Triceps Overhead Extension

· EZ Bar Decline Skull Crusher

· Squats

· Walking Lunges

· Jack Knives

· EZ Bar Preacher Curls

· 25-minute Bicycle

Tuesday

PHASE FOUR Final Week

week11-12

3

rounds of the following for time:

·

50 walking lunges with 35-pound plate overhead

·

15 Burpees

·

10 Jumping Squats

3

sets of 15 reps:

·

Barbell Bent Over Rows

·

Dumbbell One Arm Row

·

Barbell Standing Shoulder Press

·

Barbell Standing Front Raise

·

Incline Dumbbell Bicep Curls

·

Cable Triceps Press Down (upside down V)

·

Cable Bicep Curls (upside down V)

·

Incline Weighted Sit Ups

·

Barbell Bench Press

Wendesday

OFF DAY

PHASE FOUR Final Week

week11-12

Wendesday OFF DAY PHASE FOUR Final Week week11-12 32

PHASE FOUR Final Week

week11-12

Thursday

Never Forget the Feeling of Success it will make you emotional, fearless and remind you that perseverance and passion created your strength. Greater than any physical attribute, your strength built from the heart and created a strong mindset to overcome all.

Greater than any physical attribute, your strength built from the heart and created a strong mindset
Greater than any physical attribute, your strength built from the heart and created a strong mindset

Friday

FINAL OBJECTIVE

· 500-meter swim

· 10-minute rest

· Max Push Ups in 2 minutes

· 2-minute rest

· Max Sit Ups in 2 minutes

· 2-minute break

· Max Pull Ups in 2 minutes

· 10-minute break

· 1.5-mile run

PHASE FOUR Final Week

week11-12

(above if you’re not able to find a pool, just substitute the 500 Meter swim for another 1.5 mile run)

Objective:

A test of endurance of strength and see how far you’ve come and to see from now on where we need to go from here, this is a test that should be done every month to continually improve your number.

Did you know? There is only one type of exercise that requires you hold your breath in order to accomplish the exercise. What is it? It’s swimming underwater.

ashleyhorner.co

Ashley Horner

Shopping

List

Learning to Eat to fuel your body. Eat to live, not live to eat!

ashleyhorner.co Ashley Horner Shopping List Learning to Eat to fuel your body. Eat to live, not
ashleyhorner.co Ashley Horner Shopping List Learning to Eat to fuel your body. Eat to live, not
ashleyhorner.co Ashley Horner Shopping List Learning to Eat to fuel your body. Eat to live, not
All rights reserved. No part of this publication may be reproduced or redistributed in any

All rights reserved. No part of this publication may be reproduced or redistributed in any form without the prior written permission of the publishers.

Contents

Shopping List

Veggies

39

Fruit & Dairy

40

Protein, Grains & Condiment

41

Balance

42

38

Shopping List / ashleyhorner.co

Shopping List

Shopping List Below are just a few ideas on what your grocery cart should look like

Below are just a few ideas on what your grocery cart should look like when you’re shopping at your market.

Think of whole foods as in the least processed the food the better. Stay along the outside of the store where you will find the freshest and healthiest selections.

Veggies

Spaghetti squash

Cauliflower

Cucumbers

Mushrooms

Tomato

Onions

Avocados Sweet potatoes Spinach Broccoli Asparagus Kale

Celery

39

Shopping List / ashleyhorner.co

Fruit

Red Apples Bananas Berries, frozen are fine. Grape Fruit Kiwi

Apples Bananas Berries, frozen are fine. Grape Fruit Kiwi You will notice in the diet plan

You will notice in the diet plan that I recommend for you, we won’t be adding in a lot of fruits. Because fruits, although contain natural sugar, still have sugar so your meal plan will be low in fruits.

I recommend blueberries because of their fibrous nutrients and they are high in antioxidants. My second choice for berries would be strawberries, raspberries, and blackberries. That being said, I usually cook or eat 1/2 of a banana a day and one small apple, typically in the mornings, to make my coconut pancakes.

Dairy

Almond Milk (It’s cheaper in you buy it on the shelf and not in the ‘cold’ section.) Reduced Fat Cottage Cheese Reduced Fat Cheese Swiss cheese Greek Yogurt 0% Plain Fat free Half and Half Skinny Cows Free Cool Whip Spray Butter (zero calorie)

40

Shopping List / ashleyhorner.co

Laughing Cow Light Cheese Fat Free Cream Cheese Fat Free Sour Cream Laughing Cow Light Cheese Fat Free Cream Cheese Fat Free Sour Cream

Cow Light Cheese Fat Free Cream Cheese Fat Free Sour Cream Good Fat Olive Oil Coconut

Good Fat

Olive Oil Coconut Oil Canola Oil Raw Almonds Raw Cashews Raw Walnuts Low Sodium or Sodium Peanut Butter (Natural ingredients should only say: “Peanuts or Peanuts, Sodium”) Almond Butter

PB2

Avocado Raw Coconut- Unsweetened Milled Flax Seed

41

Shopping List / ashleyhorner.co

Grains

Coconut Flour Almond Flour Whole Wheat Flour Oatmeal Plain Steel Cut Oatmeal Brown Rice Whole Wheat Pastas (not recommended, but okay) Ezekiel Bread Skinny’s (100-Calorie breads) High Fiber Wraps Rice Cakes

Proteins

(100-Calorie breads) High Fiber Wraps Rice Cakes Proteins Chicken Breast Bison Filets Lean Ground Turkey Salmon

Chicken Breast Bison Filets Lean Ground Turkey Salmon Tilapia Cod Tuna Shrimp Muscles Octopus Scallops Turkey Bacon Low Sodium Lunch Meat Egg Beaters Eggs (I usually buy 2 cartons to keep one for hard boiled and one for cooking)

Condiments

Salsa Crystal light- to help you drink your water in the beginning Splenda Stevia

42

Shopping List / ashleyhorner.co

Sugar Free Jelly mustard Fat Free mayo Rice Vinegar Balsamic Vinegar Spray Salad dressing (zero calorie)

Vinegar Balsamic Vinegar Spray Salad dressing (zero calorie) Balance A few things that is required of

Balance

A few things that is required of you during this program.

1.

Drink a gallon of water daily

2.

Must eat breakfast

3.

Eat 5-6 small meals a day

4.

Eating every 2-3 hours

5.

No complex carbohydrates for dinner

6.

Cheat meal 1x week 2 hours to eat whatever you want.

7.

If you want diet soda its okay 1x day

8.

Coffee teas okay.

9.

Commit to me!

43

Shopping List / ashleyhorner.co

Simply Fit

Simply Fit Lean & Clean Living Cooking with Ashley Horner & Blaine Gamache ashleyhorner.co

Lean & Clean Living Cooking with Ashley Horner & Blaine Gamache

ashleyhorner.co

All rights reserved. No part of this publication may be reproduced or redistributed in any

All rights reserved. No part of this publication may be reproduced or redistributed in any form without the prior written permission of the publishers.

Content

Zuchini Chips 47 Baked Sweet Potatoe Wedges 48 Coconut Pancakes 49

Brussels Sprouts In a Blanket 50 Low Carb Pizza Crust 51-52 Grilled Stuffed Bison 52 Baked Honey Salmon 53 Guiltless Icecream Sandwiches 54 Homemade Granola Bars 55

Lemon Berry Coconut Flour Cookies

56

Zucchini Fritters with Tzatziki Sauce

57

Lean Green Machine Protein Shake 58 Chicken Sandwich 59 Guiltless Peanut Butter Cookies 60 Low Carb Apple Cinnamon Cookies 61 Coconut Crusted Baked Chicken Tenders 62 Stuffed Bell Peppers 63 Home Made Protein Bars 64 Kale Chips 65 Yogurt Bites 66 Mashed Cauliflower 67 Apple Cinnamon & Banana Pancakes 68 Black and White 69 Chicken Salad 70 Lemon and Fresh Dill Tilapia 71 Blueberry Crumble 72 No Carb Paleo Spaghetti 73 Turkey Burgers 74 Low Carb Seaweed Wrap 75 Asian Lettuce Wrap 76

Zuchini Chips

Ingredients:

· 2 Zucchini Squash

· 1 tbsp. Sea Salt

· 3 tbsp. of Paprika Seasoning

Directions:

1 tbsp. Sea Salt · 3 tbsp. of Paprika Seasoning Directions: Preheat oven to 350 degrees.

Preheat oven to 350 degrees. With foil, line a cookie sheet with foil. Wash your green zucchinis and cut them into thin slices. (1 cm. approximately) Sprinkle each side with sea salt & paprika to taste. Bake at 350 degrees for 10 minutes on each side. Set your oven to broil and cook for 3-4 minutes until golden on top. Serve hot.

Baked Sweet Potato Wedges

Baked Sweet Potato Wedges Directions: Ingredients: · 1-2 Medium Sweet Potatoes · 2 tsp. Sea Salt

Directions:

Ingredients:

· 1-2 Medium Sweet Potatoes · 2 tsp. Sea Salt

· 1 tbsp. of Olive Oil

Preheat oven to 400 degrees. Optional: If you would like to leave the skin on the sweet potato, that’s perfectly fine. I personally like to leave the skin on the sweet potato for texture and crunchiness but the skin of the sweet potato holds most of the carbohydrates. Cut into french-fry style wedges. (Whatever ways you like, just make sure they are all similar in size). Place in a big bowl, add sea salt, add olive oil, and toss to coat well. Bake at 400 degrees for 12 minutes on each side. Set oven to broil. Broil for 3-4 minutes until golden on top.

Coconut Pancakes

Ingredients:

· 4 Egg Whites

· 2 tbsp. Coconut Flour

· 1 tsp. Cinnamon

· 1 tsp. Vanilla

Extract

· 2 tbsp. Splenda or Agave

Directions:

tsp. Vanilla Extract · 2 tbsp. Splenda or Agave Directions: Preheat skillet medium - high heat.

Preheat skillet medium - high heat. Mix all ingredients well and cook like a pancake. Spray skillet with non-stick cooking spray. Flip after 3-4 minutes.

Additional toppings:

· ½ cup Chopped banana

· ¼ cup Raw Walnuts

· Dash of cinnamon

· 2 tbsp. honey substituted for syrup

Brussels Sprouts In a Blanket

Brussels Sprouts In a Blanket Directions: Ingredients: · Brussels Sprouts (Pick the smaller ones so they

Directions:

Ingredients:

· Brussels Sprouts (Pick the smaller ones so they can be bite-sized) · Low sodium turkey bacon. Cut in half length wise

Preheat your oven to 350 degrees. Line your cookie sheet with foil. Wash your brussels sprouts. Take your uncooked low sodium turkey bacon and wrap it around the brussels sprouts. Bake for 20 minutes or until bacon is done.

Low Carb Pizza Crust

Ingredients:

· 1 head of

Cauliflower

· 1 Egg, beaten

· ½ cup of

Mozzarella

· 2 tbsp. Italian season

· 1 tbsp. minced

Garlic

· 1 tsp. Sea Salt

Directions:

· 1 tbsp. minced Garlic · 1 tsp. Sea Salt Directions: Preheat oven to 375 degrees.

Preheat oven to 375 degrees. Line cookie sheet with foil and spray generously with non-stick spray. Rice the cauliflower florets (in a food processor) or a grater and manually grate the florets. (This is what I do and it works just fine). Place the florets in microwave-safe bowl and microwave for 8 minutes. You should have approximately 1 cup of rice cauliflower. Set aside.

Next, in another bowl, mix together the beaten egg, shredded mozzarella cheese, Italian seasoning, minced garlic, and sea salt. Finally, add the rice cauliflower. Mix all of the ingredients very well. When you finish mixing, pour into a circular form (Pizza). Bake for 17-20 minutes. Once pizza is

done, add any additional toppings such as: already cooked chicken breast, sliced tomatoes, fresh basil, fresh spinach, and a small sprinkle of mozzarella cheese. Turn your oven to BROIL and then let pizza-toppings cook for 5 minutes or until slightly toasted on top.

Grilled Stuffed Bison

or until slightly toasted on top. Grilled Stuffed Bison Directions: Ingredients: · 2 cups fresh Spinach,

Directions:

Ingredients:

· 2 cups fresh

Spinach, chopped

· Garlic to taste

· 1 tbsp. low fat or fat-free Feta cheese

· Lean bison steak

These can be made inside on the George Foreman or outside on the grill. I like to use feta cheese because of its rich flavor and it will not melt as easy as other cheese and leak out.

Prepare grill or George Foreman. Carefully take a sharp knife and create a pocket in the bison. The deeper the pocket, the better the pocket will allow for room to stuff it with spinach and feta cheese. Take your skillet and spray with non-stick spray. Sauté spinach and garlic until soft and mix in the feta cheese. Using tongs pick up the spinach mixture and stuff it inside the bison. Grill until done. cheese. Using tongs pick

up the spinach mixture and stuff it inside the bison. until done.

Grill

Baked Honey Salmon

Ingredients:

· 2 tbsp. honey

· Chopped Almonds

· Salmon Steak

Directions:

2 tbsp. honey · Chopped Almonds · Salmon Steak Directions: Line cookie sheet. Preheat oven to

Line cookie sheet. Preheat oven to 350 degrees. Place salmon on cookie sheet skin side down. Drizzle honey on top and add chopped almonds. Bake for 10- 12 minutes

Guiltless Ice Cream Sandwiches

Guiltless Ice Cream Sandwiches Directions: Ingredients: · Low Fat Graham Crackers · Free Cool Whip ·

Directions:

Ingredients:

· Low Fat Graham Crackers

· Free Cool Whip

· Sprinkles, if desired

Let cool whip set out to thaw just a bit. Break one graham cracker sheet in half, place slightly thawed cool whip inside and freeze for 20 minutes. If you are adding sprinkles or other outside extras, you must do this before you place in the freezer.

Homemade Granola Bars

Ingredients:

· 2 cups dry Oatmeal

· 1 cup Honey

· 1 cup Natural Peanut Butter

· ¼ cup whole Flax Seed

· ¼ cup chopped

Almonds

· Dried Blueberries (optional)

Directions:

chopped Almonds · Dried Blueberries (optional) Directions: Melt together honey and peanut butter on low heat,

Melt together honey and peanut butter on low heat, in a medium saucepan. Add in oatmeal, mix well, then add in any other ingredients, mixing well and continually making sure it is not burning. Smash down in a small pan. Place in freezer for 20 minutes or until firm. Cut into small squares. These will keep frozen for some time. Please keep in mind this in not a low calorie food.

Lemon Berry Coconut Flour Cookies

Lemon Berry Coconut Flour Cookies Directions: Mix everything well and dollop in 1 tbsp. size. Bake

Directions:

Mix everything well and dollop in 1 tbsp. size. Bake at 350 Degrees for 12-15 minutes.

Ingredients:

½ cup Coconut flour

· ¼ cup whole

Wheat flour

· ½ tsp Baking

powder

· ¼ tsp Salt

· 1 Egg

· 1 Egg white (or

additional whole

egg)

· ¼ cup fresh

lemon juice

· 1 tbsp. lemon zest (yum!)

· ¼ cup honey

· 2 heaping tbsp.

Greek yogurt (or a ripe banana,

mashed for dairy free)

· Handful of dried

wild blueberries, or

other dried fruit

Zucchini Fritters With Tzatziki Sauce

Ingredients:

· 2 cups shredded Zucchini

· ½ cup Sweet Potato

· ¼ chopped White Onion

· 2 Egg whites,

beaten

· 1 whole Egg

· ½ tbsp. Garlic

· Dash of Sea Salt

Directions:

whole Egg · ½ tbsp. Garlic · Dash of Sea Salt Directions: Mix well, heat skillet

Mix well, heat skillet medium/high heat and spray with non-stick cooking spray. Line a cookie sheet with foil, preheat your oven to warm, or only 200 degrees so as soon as these on done on the skillet you can keep them warm. Cook on each side for about 3-4 minutes until slightly crispy & golden. Transfer to oven to keep warm.

Sauce

· 1 cup plain 0% Greek

Yogurt · 2 tbsp. finely chopped red onion

· Pinch of sea salt

· Squeeze lemon juice

· 1 packet of Stevia

Lean Green Machine Protein Shake

like Nutiva brand for hemp protein. Please keep in mind that you can substitute with vanilla whey protein. If your workplace conducts drug testing, you may want to stick with the whey protein powder. The hemp could show up positive on a drug test!

powder. The hemp could show up positive on a drug test! Ingredients: · 1 serving of

Ingredients:

· 1 serving of Hemp protein

· 2 cups spinach

· 6 ice cubes

· ½ cup water

· 2 packet of

Stevia (or if you like it sweeter you can add more)

· 2 tbsp. of PB2 (dehydrated peanut butter)

Directions:

Blend until smooth. Serve in a chilled glass.

Chicken Sandwich

Ingredients:

· Ezekiel Bread or

skinny bun (100 calories, and it’s

high in fiber. I

personally like to use both.)

· Boiled chicken

breast or chicken

tenders

· Sugar-Free Apricot Jelly

· 6 Spinach leaves

· Laughing Cow

Light Cheese (only 35 calories)

Directions:

· Laughing Cow Light Cheese (only 35 calories) Directions: Toast your bread (optional) and then just

Toast your bread (optional) and then just simply build a sandwich. Full of flavor yet so simple!

GUILTLESS Peanut Butter Cookies

GUILTLESS Peanut Butter Cookies Directions: Ingredients: · ½ cup Splenda · ½ Natural Peanut butter (the

Directions:

Ingredients:

· ½ cup Splenda

· ½ Natural Peanut

butter (the kind with the oil separation on top when you buy it)

You really can’t substitute Splenda. I have tried and they just turn out a little different, but still good nonetheless. If you choose not to use Splenda, then try Stevia. You would only need about 5 packets. Mix well. Bake at 350 degrees for 10 minutes.

**Be careful these are very HOT when you take them out of the oven. Blaine burned the inside of his mouth entirely the other night! Let them cool for at least 10 minutes. **

Low Carb Apple Cinnamon Cookies

Ingredients:

· 1 Banana

· 2 tbsp. Almond

Butter or Peanut Butter

· 1 tbsp. Unsweete-

ned Almond Milk

· 2 tsp. Vanilla

· A cup of shredded

Red Apple (or just one small apple) Pinch of Sea Salt

· 1 tsp. Cinnamon

· ¼ tsp. Ginger powder

· 1/3 cup Coconut

flour

· 1 tsp. Baking soda

· ¼ cup Pecans

1/3 cup Coconut flour · 1 tsp. Baking soda · ¼ cup Pecans Directions: Start by

Directions:

Start by smashing the banana and then adding in the rest of the ingredients.

Mix

well. Line cookie sheet with foil

and

spray with non-stick cooking spray

back at 350 degrees for 15 minutes.

Coconut Crusted Baked Chicken Tenders

Coconut Crusted Baked Chicken Tenders Directions: Ingredients: · Thawed chicken tenders · ¼ cup unsweetened shredded

Directions:

Ingredients:

· Thawed chicken tenders

· ¼ cup

unsweetened shredded coconut

(make sure it’s thinly sliced, depending on the brand it can come in pretty big chunks. You want them to be small so they will stick to the chicken breast.)

· ½ cup Coconut

flour

· Dash of Sea Salt

· Ginger powder

· 3 Egg whites

Gently beat the egg white together place in a shallow bowl. In another bowl, mix together ginger powder, sea salt, coconut flour & shredded coconut. Line your cookie sheet with foil, spray with non-stick cooking spray. Pick up your thawed chicken tenders or chicken breast, pat dry with a paper towel, start by dipping each side in the egg white mixture then into the coconut flour mixture. Place on cookie sheet and repeat. Thoroughly cook at 350 degrees for 15 minutes. Once the chicken is cooked all the way through, turn your oven to broil. Broil for 3-4 minutes until top is golden brown.

Stuffed Bell Peppers

Ingredients:

· 4 Red Bell Pepper,

(Orange or yellow is good too)

· 1 pound Lean

Ground Turkey

· ½ cup Chopped

scallions

· 1 tsp. Garlic

· 1 tbsp. Italian

seasoning

· Pepper to taste

· 1 Zucchini, shredded

Directions:

· Pepper to taste · 1 Zucchini, shredded Directions: Preheat oven to 375 degrees. Wash your

Preheat oven to 375 degrees. Wash your bell pepper and cut off the top. Scrape out the insides of the bell pepper and wash out. Make sure to save the top of the bell pepper. Heat up your skillet to medium high. Cook ground turkey and chopped scallions until done. Drain out excess liquid. Mix together turkey, shredded zucchini, garlic, and Italian seasoning in a medium bowl. Scoop up the ground turkey mixture and place inside the bell peppers using a spoon. Take a high walled baking dish and place the bell pepper with lids inside close together so they will not fall over.

Home Made Protein Bars

Home Made Protein Bars Directions: Ingredients: · 4 scoops Chocolate or Vanilla Protein Powder · ½
Home Made Protein Bars Directions: Ingredients: · 4 scoops Chocolate or Vanilla Protein Powder · ½

Directions:

Ingredients:

· 4 scoops

Chocolate or Vanilla Protein Powder

· ½ cup natural

Peanut Butter

· 2 cups Oatmeal

· ¼ cup Water or

less (maybe 2 tbsp.)

Mix all ingredients together in a kitchen aid mixer. Add

cinnamon if you would like. Other additional items could

include dark chocolate chips, almonds, unsweetened coconut, and dried blueberries (Keep in mind the more

add-ins, the higher the calories per bar). After you have mixed the ingredients well, smash down into a pan with the backside of a spatula. Stick in freezer for 10 minutes. Pull

out and cut into squares. Store in the refrigerator.

Kale Chips

Ingredients:

· Kale

· Paprika

· Sea Salt

· Spray Olive Oil

Directions:

Kale · Paprika · Sea Salt · Spray Olive Oil Directions: Preheat oven to 400 degrees.
Kale · Paprika · Sea Salt · Spray Olive Oil Directions: Preheat oven to 400 degrees.

Preheat oven to 400 degrees. Line a cookie sheet using foil. Pull the kale leaves off the stems and wash them while vigorously kneading them in your hands. Pat dry with a paper towel and spray with olive oil. Coat with paprika and sea salt to taste (I like a lot of paprika). Bake for 12-15 minutes (I usually toss half way through baking). You will know when it is done when it is crispy to touch. Make sure to not over bake (leaves will turn brown). Over baking will cause them to have a real bitter taste.

Yogurt Bites

Yogurt Bites Ingredients: · 1 cup Greek Yogurt · 1 tbsp. Honey Directions: Mix well and
Yogurt Bites Ingredients: · 1 cup Greek Yogurt · 1 tbsp. Honey Directions: Mix well and

Ingredients:

· 1 cup Greek Yogurt

· 1 tbsp. Honey

Directions:

Mix well and dollop on parchment paper (dime size). Leave in freezer for 20 minutes or until completely frozen. Enjoy!!!

Mashed Cauliflower

Ingredients:

· 1-2 heads of

Cauliflower floret cut off and washed

2 tbsp. of Coconut Oil ·

taste

·

Sea

Salt to

(approximately 1 tsp.)

· 2 tbsp. Garlic

Directions:

Salt to (approximately 1 tsp.) · 2 tbsp. Garlic Directions: Boil the cauliflower for 10 minutes.

Boil the cauliflower for 10 minutes. Once it begins to boil, drain, and place into vita-mix or food processor. Add in the 2 tbsp. of coconut oil (This gives it its butter taste). Next, add sea salt and garlic; blend until smooth.

Apple Cinnamon & Banana Pancakes

Apple Cinnamon & Banana Pancakes Directions: Ingredients: · ¼ cup shredded apples (I like red) ·

Directions:

Ingredients:

· ¼ cup shredded

apples (I like red)

· ½ Banana, mashed

· 1 Egg, beaten

· 2 tbsp. chopped Walnuts

· 1 tsp. or less of

cinnamon

· 1 tbsp. of Coconut

flour

· If you like a little

sweeter, you can add 1 tbsp. of honey or 1 packet of Stevia (For those of you who are

watching your sugar intake).

Heat your skillet to medium heat. Spray with non-stick cooking spray and cook like a pancake. Additional toppings can include both banana walnuts and cinnamon. Please keep in mind, if you are trying to cut back on your calories I would pass on the additional toppings. You can use honey for syrup or sugar-free pancake syrup.

Black & White

Ingredients:

· Sugar-Free/Fat-Free Chocolate Pudding Box

· Fat-Free Milk

· Cool Whip, thawed

Directions:

Box · Fat-Free Milk · Cool Whip, thawed Directions: Mix sugar free/fat free chocolate pudding following
Box · Fat-Free Milk · Cool Whip, thawed Directions: Mix sugar free/fat free chocolate pudding following

Mix sugar free/fat free chocolate pudding following the instructions at the back of box. Next, place in refrigerator for 30 minutes to make sure it has set. Get 4 clear pretty glasses (I like to use red wine glasses or flute glasses). Start by making a bottom layer of the chocolate pudding followed by a nice thin layer of the cool whip. Repeat steps until glass is full. Place in your refrigerator until ready to serve.

Chicken Salad

Chicken Salad Ingredients: · 2 cups Greek Yogurt plain, zero % fat · 1 cup chopped
Chicken Salad Ingredients: · 2 cups Greek Yogurt plain, zero % fat · 1 cup chopped

Ingredients:

· 2 cups Greek Yogurt plain, zero % fat

· 1 cup chopped Celery

· ½ cup chopped Red Grapes

· 2 cups diced

Chicken breast

(Drained

from

the

can is fine)

· ¼ cup chopped

Almonds

· ½ cup chopped Carrots

Directions:

Mix all ingredients together. Serve by itself or place inside a high fiber wrap. Pepper to taste.

Lemon and Fresh Dill Tilapia

Ingredients:

· Tilapia fillet

· 1 tbsp. Lemon Zest

· 2 tbsp of fresh Dill

· 1 tsp. Garlic

Directions:

Zest · 2 tbsp of fresh Dill · 1 tsp. Garlic Directions: If your Tilapia is

If your Tilapia is frozen allow fish to sit out and defrost. Evenly sprinkle your lemon zest, fresh dill, and garlic over the filet. Line your cookie sheet with tin foil and coat with non-stick spray. Heat your oven to 350 degrees. Bake for 15 minutes or until completely cooked through and flakey.

Blueberry Crumble

Blueberry Crumble Directions: Ingredients: · 1 cup each of frozen blueberries, strawberries, blackberries, raspberries

Directions:

Ingredients:

· 1 cup each of

frozen blueberries, strawberries,

blackberries,

raspberries

and

· 3 cups of dry

Oatmeal

· ½ cup Cinnamon

· 1 tbsp. of Nutmeg

· ½ cup Splenda

· Fat-free Cool Whip to serve on top

Preheat oven to 475 Degrees. Get a 9x9 baking dish and evenly mix and spread out all the berries at the bottom of the baking dish. Evenly spread the dry uncooked oatmeal, cinnamon, nutmeg, and Splenda on top. Bake for 45 minutes. Sometimes I like to add chopped almonds on top of the oatmeal mixture. Although it makes for a good crunch, keep in mind the additional calories you are adding. Also, you can replace Splenda with agave or honey.

No Carb Paleo Spaghetti

Ingredients:

· Spaghetti squash

Marinara sauce

· 1 tbsp. Sea Salt

· 2 tbsp. Garlic

· 2 tbsp. Italian

seasoning

· 2 tbsp. Olive Oil

Directions:

2 tbsp. Italian seasoning · 2 tbsp. Olive Oil Directions: Preheat your oven to 375 degrees.

Preheat your oven to 375 degrees. Place your spaghetti squash in the microwave and microwave for 8 minutes to soften hard shell. Take a big knife and carefully cut in half-length wise. Scoop out the membrane, just like you would a pumpkin. Sprinkle sea salt, garlic, and Italian seasoning evenly on the insides of the squash. Line your cookie sheet with foil. I use a cookie sheet with a lip to prevent liquid from spilling out. Fill the very bottom of the cookie sheet with water. Place each half of the squash upside down (hollow side down, shell up) on the cookie sheet. Bake for 45 minutes. Once the squash is done, it will be very hot. Gently scrape the insides with a fork; it will come out looking like spaghetti. Serve with marinara sauce. I usually add ground turkey breast or chicken breast, to go with this meal.

Turkey burgers

Turkey burgers Directions: Ingredients: · 1 pound of thawed lean ground Turkey breast · 3 Zucchini
Turkey burgers Directions: Ingredients: · 1 pound of thawed lean ground Turkey breast · 3 Zucchini

Directions:

Ingredients:

· 1 pound of

thawed lean ground Turkey breast

· 3 Zucchini

Squash, shredded

· 2 tbsp. minced Garlic

· 3 tbsp. Italian seasoning

In a large bowl mix the ground turkey breast with the shredded zucchini squash-minced garlic and Italian seasoning. Mix well with your hands, careful not to knead too much. Make into palm-size burger patties. Heat oven to broil. Line cookie sheet with tin foil and bake each side for 8 minutes. Serve with Ezekiel toast, or Skinny buns, and your favorite burger add-ons.

Low Carb Seaweed Wrap

Ingredients:

· Seaweed wrapper

· Lettuce

· Asparagus

· Grilled chicken

breast or salmon

· Sautéed onions

· Bell peppers

· Carrot sticks

Directions:

Sautéed onions · Bell peppers · Carrot sticks Directions: I like the chicken breast or grilled

I like the chicken breast or grilled salmon and veggies to be just hot off the grill. You can pick your favorite vegetable melody to put inside, wrap the seaweed and enjoy!

Asian Lettuce Wraps

Asian Lettuce Wraps Directions: Ingredients: · Shrimp · Lime, fresh · 1 tbsp. Garlic · 2

Directions:

Ingredients:

· Shrimp

· Lime, fresh

· 1 tbsp. Garlic

· 2 tbsp. whole Flax Seed

· Carrot sticks

· 2 tbsp. of Soy

sauce, low sodium

· Large Lettuce wraps

Sauté everything at one time except for the lettuce. Place all the ingredients in a lettuce leaf.

Enjoy!

Enjoy! 77
Eat to Live Recreating you begins in the kitchen. ashleyhorner.co

Eat to Live

Recreating you begins in the kitchen. ashleyhorner.co

Introduction

Introduction Welcome to the most important part of this program, your diet. Yes, it is true

Welcome to the most important part of this program, your diet. Yes, it is true what they say, “abs are made in the kitchen.” It’s so important that you learn how to eat clean. To appreciate the way your body runs on healthy whole foods. You will notice that I have only put diet guidelines from Monday-Friday. The weekends, you need to learn to adjust your lifestyle. Whether you are out with friends or headed to a party with finger foods on Saturday night, it’s important that you learn to pick the foods that are best for you in those situations.

I highly recommend that you keep your cheat meals on the

weekends and look forward to them during the week when you’re having cravings.

I put the diet guidelines below to give you an idea of your

meal preparations. However, if you want to substitute a similar food, that is perfectly fine. If you’re feeling like you’re not satisfied, add extra calories. Just keep it clean, and stick with adding lean proteins and vegetables. These are food ideas and meals that I am only recommending, not prescribing, to you.

Phase one

2 weeks

You have to begin to look at your body like a car. You need to give it the best possible fuel you can find. If you were to put oil in the gas tank, your car wouldn’t go very far right? Or work at all.

When I say whole foods, I’m talking about anything from the Earth, good fats, whole grains, lean proteins and loads of fruits and veggies. Eating healthy doesn’t have to be hard or expensive or boring. Just get creative and learn to love the way your body runs on a clean sys- tem.

This first phase is just going to be about you really cleaning up your diet. Throwing out all the extras, balancing your meals and learning to eat clean. This first phase, it’s not important to count your calories or serving sizes. Just no matter what you put into your body, I want it to be whole, meaning not processed. I want you to start really focusing on making an effort to eat every 2-3 hours and incorporat- ing a balance of proteins and carbohydrates.

Your water should be at or close to a gallon a day. Yes, that means you might need to carry that gallon of water around with you, to make sure you get the entire gallon in.

Phase one

2 weeks

Monday

Breakfast:

Plain Oatmeal, prepared with water

½ cup Blueberries

3 Egg whites with ¼ cup cheddar cheese, ½ green bell pepper, sea salt and pepper

Snack one:

6 sliced Strawberries

¼ slivered Almonds

½ cup Cottage cheese

Lunch:

3 ounces grilled chicken breast on Ezekiel bread with let- tuce, tomato & mustard.

Snack two:

Greek Yogurt Rice Cake with 1 tbsp. peanut butter

Dinner:

Baked Honey Salmon (chopped almonds and 1 tbsp of hon- ey on top) - see recipe book

2 cups Steamed Broccoli

Treat:

Frozen Fruit Bar (No more than 80 calories)

Snack three:

Casein protein shake

Phase one

2 weeks

Tuesday

Breakfast:

Oatmeal Pancakes

½

cup dry Oatmeal

2

tbsp. Protein powder

3

Egg whites

Sugar-free syrup, if needed

½

Banana, chopped on top

2

tbsp. raw chopped almonds on top

Snack One:

8

ounces Greek yogurt, plain non-fat

2

tbsp. raw Almonds

5

Celery sticks

Lunch:

4

ounces Chicken breast

2

cups Spinach

Chopped tomatoes Chopped carrots

Balsamic vinegar for dressing

1 small sweet potato

Snack Two:

Whey Protein Shake

1 Small Apple

Weight Watcher’s Cheese stick

Dinner:

2

cups Spaghetti squash

½

cup Marinara sauce

1

Sautéed green and yellow squash and ½ White onion

4

ounces chicken breast

Phase one

2 weeks

Wednesday

Breakfast:

1

slice of Ezekiel bread, toasted

3

Egg whites , 1 whole egg

Sautéed ½ yellow squash, ½ green bell pepper and ¼ white onion

¼ cup salsa

Snack One:

½ cup Cottage cheese Salt-free rice cake with 1 tbsp. nut butter

Lunch Grilled Tilapia

Baked Asparagus (5-6)

¼ cup of Brown rice

Snack Two:

Protein Shake

1 small Apple

Carrot sticks

Dinner:

Turkey Burgers Skinny bun (100 calories) Tomato, Lettuce, and onion with mustard. No sugar added Ketchup

Dessert” Cottage cheese with ¼ Banana 1 tbsp. honey and raw almonds.

Phase one

2 weeks

Thursday

Breakfast:

Healthy French Toast

1

slice of Ezekiel bread

3

Egg whites with sea salt and pepper

Snack One:

1 small Apple

20 Almonds

Lunch:

Chicken Salad Wrap Kale Chips (if you can bake fresh)

Snack Two:

Protein Shake whey

Dinner:

Asian Lettuce Wraps

Dessert:

Guiltless peanut butter cookies

you can bake fresh) Snack Two: Protein Shake whey Dinner: Asian Lettuce Wraps Dessert: Guiltless peanut

Phase one

2 weeks

Friday

Breakfast:

Apple Cinnamon and Banana pancakes

Snack One:

Yogurt bites or Greek yogurt

¼ cup Oatmeal cooked with Splenda or stevia and cinna-

mon

Lunch:

Grilled Salmon

¼ Cup Cooked Brown Rice 1 tbsp. Soy Sauce

Snack Two:

Ezekiel Toast

Almonds

1 Banana

Dinner:

Grilled Bison

2 Cups Baked Zucchini Chips

Dessert:

Chocolate Protein Shake

Phase two

This phase I really want you to focus on meal timing eating on a stricter schedule not forgetting your meals and eating every 3 hours and making sure you are not eating a log of condiments, or empty calories. You can still have your cheat meals on the weekends. and your gallon of water should be easy to get down now everyday.

Think about all the excess things that you can leave out of your diet. Calories that add up and you can take out.

Think about all the excess things that you can leave out of your diet. Calories that
Think about all the excess things that you can leave out of your diet. Calories that

Phase two

weeks 3-7

Monday

Breakfast:

Oatmeal and egg white Pancakes

3 egg whites, ½ cup dry oatmeal ¼ cup frozen blue berries

Snack One:

2 chicken strips with 2 tbsp. Salsa

Raw almonds, approximately 15 pcs.

Lunch:

2 Slices of Ezekiel bread with Chicken Salad*

1 small Apple

Snack Two:

Protein Shake

5 Celery sticks and 2 tbsp. of Natural Peanut Butter

Dinner:

Stuffed Bison* or Stuffed Chicken Breast*

Phase two

weeks 3-7

Tuesday

Breakfast

½ cup Oatmeal

1 scoop chocolate whey protein powder

2 tbsp. Natural Peanut Butter

Snack One:

2 Hard boiled eggs

1 small Apple

Lunch:

2 cups Spinach

1 cup chopped chicken breast any veggies that you want Balsamic dressing on top

Snack Two:

½ cup Oatmeal

¼ cup Blueberries

Dinner:

3-4 Chicken tenders

1 cup Cauliflower mashed potatoes Sweet potato French fries

1 small sweet potato

Phase two

weeks 3-7

Wednesday

Breakfast:

1

slice of Ezekiel bread

3

egg whites

¼

cup shredded mozzarella cheese

¼

cup salsa

Snack One:

Protein Bar, 2 servings (Ashley’s)

Lunch:

1 small Sweet Potato with 1 tbsp. honey and cinnamon 4 ounces baked Tilapia

1 cup of grilled or baked zucchini

Dinner:

Sautéed Shrimp (serving size) With 1 cup steamed carrots

½ Cup Reduced Fat Cottage cheese

Late night Snack:

Whey Protein shake

½ Grape Fruit

size) With 1 cup steamed carrots ½ Cup Reduced Fat Cottage cheese Late night Snack: Whey

Phase two

weeks 3-7

Thursday

Breakfast:

Coconut Pancakes* Syrup - 2 tbsp. of honey

Snack One:

½ Cup Reduced fat Cottage Cheese 3 sliced Strawberries

¼ sliced Almonds

Lunch:

¼ cup cooked brown rice

Grilled Chicken breast Steamed Carrots and broccoli

Snack Two:

Protein Bars (Ashley’s)*

Dinner:

Grilled Buffalo or Grilled Chicken Breast Kale chips or another veggie on the side

Dessert:

Ashley’s Ice Cream sandwiches (2)*

Phase two

weeks 3-7

Friday

Breakfast:

½ cup Oatmeal

¼

cup Blueberries

2

tbsp. raw chopped Almonds

Stevia or 1 tbsp. honey (Optional)

Snack One:

4 ounce Greek yogurt

1 tbsp. Honey

Lunch:

4 ounce Grilled Chicken breast

5-6 Asparagus

¼ cup Brown rice

Snack Two:

2 Rice Cakes

1 tbsp. Peanut butter Protein Shake

Dinner:

4

ounce grilled Salmon with fresh lemon

2

cups Sautéed veggies

Phase three

Time to turn in the dial. You will notice that your diet will become a bit more strict. Remember to plan your meals ahead of time,this way you are not persuaded by the sights and smells of other tempting foods. Make sure you have your cheat meal on the weekends and still no alcohol on this pro- gram.

Water should be at a gallon still and if you are interested in getting on a fat burner, I recommend Super HD by

in getting on a fat burner, I recommend Super HD by Cellucor and R3 for recovery

Cellucor and R3 for recovery from Cellucor as well. Preworkout will become your friend at this point. If you feel like you need a little boost of energy before you hit the weights, I recommend C4 also, by Cellucor. None of these are required on the program, only something to consider. I am just letting you know the brands that I love.

92

Phase three

weeks 8-11

Monday

Breakfast: ¼ Cup Oatmeal, cinnamon & stevia

3 egg whites

Snack One: 3-- 4 chicken Tenders with Mustard ½ Cup Carrott sticks 10--15 Raw almonds

Lunch: 1 small baked sweet potato Grilled Tilapia

5 Asparagus spears

Snack Two: Protein Shake, Whey

Dinner: 4 ounces Chicken breast 2--3 Cups of Salad with unlimited veggies Balsamic dressing.

Phase three

weeks 8-11

Tuesday

Breakfast

1

slice Ezekiel Toast with spray butter

4

ounces Greek Yogurt

2

tbsp. slivered almonds

Stevia and cinnamon to taste

Snack One:

1 Rice Cake

With 1 tbsp. nut butter

Lunch:

6 ounces Chicken Breast

½ of a ripe avocado

Sliced tomatoes

1 small Sweet potato, baked

Snack Two:

½ Cup Cottage Cheese on top of 1 Slice Ezekiel bread

Dinner:

Bun less, 4-6 ounces turkey burgers (one big burger or to palm-size burger) Kale Chips

Phase three

weeks 8-11

Wednesday

No Carb Day

Breakfast:

3 egg whites

¼ sautéed onion, ¼ cup chopped mushroom and ½ bell

pepper

2 tbsp. chunky salsa

Snack One:

4 ounces Greek yogurt

¼ cup raw almonds

Lunch:

Big salad mixed with tomatoes avocado onions and bell pepper with grilled shrimp Balsamic dressing

Snack Two:

Protein Shake

Dinner:

Baked Salmon Baked Zucchini

Phase three

weeks 8-11

Thursday

Moderate Carb Day

Breakfast:

½ cup Oatmeal

1 scoop whey protein powder

1 tbsp. Peanut Butter

Snack One:

¼ cup brown Rice Cottage cheese

2 chicken strips, baked or boiled

Lunch:

Turkey burgers on a skinny bun Kale chips

Snack Two:

Greek yogurt Stevia cinnamon Protein Shake

Dinner:

Baked Chicken Breast Steamed broccoli

bun Kale chips Snack Two: Greek yogurt Stevia cinnamon Protein Shake Dinner: Baked Chicken Breast Steamed

Phase three

weeks 8-11

Friday

High Carb Day

Breakfast:

½ cup Oatmeal

4 egg whites

1 slice Turkey bacon

2 tbsp. Salsa

Snack One:

Protein Shake 20 raw Almonds

Lunch:

Chicken Wrap (high fiber wrap, or Ezekiel bread) Carrot sticks

Snack Two:

Rice Cake 1 tbsp. Peanut Butter, 1 TBSP sf jelly

Dinner:

4-6 ounces of Grilled Bison Steamed veggies Sweet Potato Baked with cinnamon and stevia

Phase four

weeks 11-12

Monday

Breakfast:

3

egg whites

3

cups Sautéed Spinach

Snack One:

2 Hard Boiled eggs 15 raw almonds

Lunch:

4 ounces Tilapia sautéed 1 cup veggies

Snack Two:

Whey protein shake

2 chicken tenders with Chunky Salsa

Dinner:

Large Salad with baked shrimp Garlic and lime

Phase four

weeks 11-12

Tuesday

Breakfast:

3 egg whites, 2 tbsp. Coconut flour Stevia and cinnamon mixed in cook like a pancake, 1 tbsp. honey for syrup

1 cup Almond milk

Snack One:

Yogurt bites or greek yogurt Carrot sticks 10 Raw almonds

Lunch:

Grilled Chicken Tenders on Seaweed wrap or Lettuce wrap Any veggies okay

Snack Two:

Whey Protein Shake

Dinner:

4

ounces Tilapia

2

cups Chopped tomatoes onions and avocado on top

okay Snack Two: Whey Protein Shake Dinner: 4 ounces Tilapia 2 cups Chopped tomatoes onions and

Phase four

weeks 11-12

Wednesday

Breakfast

3 egg whites

¼ cup Salsa

1 cup Sautéed veggies

Snack One:

10 Almonds ½ cup Cottage cheese

5 Strawberries, sliced

Lunch:

6 ounces Chicken breast baked with steamed broccoli

Snack Two:

4 ounces Greek yogurt

1 tbsp. Honey

Cinnamon

Dinner:

Sautéed Shrimp lettuce wraps with carrots and 1 tbsp. low sodium soy sauce Garlic Lime on top

Phase four

weeks 11-12

Thursday

Breakfast:

3

egg whites

3

cups Sautéed Spinach with mushrooms

Snack One:

2 Hard boiled eggs 15 raw almonds

1 small apple

Lunch:

8 ounces Tilapia, sautéed 1 cup veggies

Snack Two:

Whey protein shake

2 chicken tenders

Dinner:

Large Salad

1 cup chopped Chicken Breast Balsamic Dressing

Phase four

weeks 11-12

Friday

Breakfast:

3 egg whites

¼ cup Salsa

Sautéed veggies

Snack One:

20 Raw Almonds

¼

cup Cottage cheese

4

sliced Strawberries

Lunch

6 ounces Chicken breast baked with 1-2 cups steamed broccoli

Snack Two:

4 ounces Greek yogurt

1 tbsp. honey

Cinnamon

Dinner:

6 ounces Grilled Bison

Grilled zucchini

Finally the End

(There is never an End)

It’s important that you understand that even I have days that I mess up. There have been times when I am 4 days out from a show and I will walk right to the cabinet, open a jar of peanut butter and smell it. I usually have to make myself get out of the house to avoid temptation. You must realize that you will always have temptations no matter where you are. It is going to be hard. 95% of the time, I put that lid right back on the peanut butter jar and tell myself: “just a few more days”. Sometimes, my willpower isn’t strong enough and I give in. I don’t beat myself up for it and I certainly don’t quit.

You must learn to live in the lifestyle of eating clean. Think to yourself. Eat to Live, Not Live to Eat.