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FOURWEEKSTO FIT

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Violations of this copyright will be enforced to the fullest extent of the law.

Although the author and publisher have made every effort to ensure that the information in this book was correct at press time, the author and publisher do not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident, or any other cause.

This book is not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in matters relating to his/her health and particularly with respect to any symptoms that may require diagnosis or medical attention.

The information in this book is meant to supplement, not replace, proper training. Like any sport involving speed, equipment, balance and environmental factors, (this sport) poses some inherent risk. The authors and publisher advise readers to take full responsibility for their safety and know their limits. Before practicing the skills described in this book, be sure that your equipment is well maintained, and do not take risks beyond your level of experience, aptitude, training, and comfort level.

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Book Design and Production by Anna Anderson

Written by Anna Anderson

Copyright © 2013 Instafemmefitness. All rights reserved.

www.instafemmefitness.com

LEGAL%DISCLAIMER

ABOUT%MEHi!$My$name$ is$Anna.! First,! let!me! just! say! that! I!am!not!a!model,! I’m!not!a!personal! trainer,! I’m! just!a!regular!person!who!had!a! long!history!of!eating!extremely!unhealthy!with!no!exercise,!for!several!years.!I!played!sports!in!high!school,!but!went!into!a!6!year!slump!of!inactivity!while!in,!and!after!college,! mainly! because! I! didn’t! think! I! needed! it!! I! never!gained!or!lost!weight!drastically,!it!was!a!gradual,!slow!procAess!over!the!years!which!made!me!blind!to!the!fact!that!I!seAverely!needed!to! improve!my!health!and!my!physical!condiAtion.! I!will!tell!you!that!my!looks!were!not!the!driving!force!for!why! I! started! researching!everything!health!and!fitness!related!A!more!so,!I!wanted!to!figure!out!why!I!was!an!early!20Asomething,!who!had!no!energy! to!get!out!of!bed! to!go!out!with! friends,! or! do! anything!! I! had! extreme! afternoon!crashes,! sleeping! issues,! energy! problems,! and! yes,! an! exAtremely!bloated!belly!!But!to!me,!that’s!just!the!way!I!was!!I!didn’t! think! that! any! amount! of! healthy! eating! or! exercise!would!change! it,!or,! that!an!extreme!amount!of!hard!work!would! result! in! very! little! return.! It! just!wasn’t!worth! it! to!me!!Man!was!I!in!for!a!big!surprise.!I!had!created!this!idea!in!my!head!that!I!could!eat!what!ever!I!wanted!without!exercisAing,!whenever! I!wanted,! and! there!were!no! repercussions.!My!health!was!worsening!with!every!passing!month,! and! I!was!finally!faced!with!the!ultimatum!to!clean!up!my!diet,!beAgin!exercising,!and!make!my!health!a!priority.

My$ transition$ to$ living$ a$ healthy$ life$ of$ working$ out$$$$$$$$$$regularly$and$eating$clean$wasn’t$pretty$in$the$beginning.$I$was$ SO$ unhappy.$ All$ I$wanted$was$ junk$ food$ and$ the$LAST$place$I$wanted$to$be$was$the$gym!$My$relationship$with$junk$food$was$an$addiction,$and$it$took$a$few$weeks$of$ups$and$downs$to$really$feel$confident$in$my$ability$to$eat$clean$and$be$healthy.$After$I$got$in$the$routine$of$goIing$ to$ the$ gym,$ and$ learned$ the$ little$ things$ here$ and$there$ that$worked$best$ for$me,$ I$became$so$committed$and$was$able$to$find$a$balance.$Once$ I$started$seeing$reIsults,$$I$became$even$more$committed.$I$remember$thinkIing$to$myself,$“This$really$does$work!”$I$believe$in$having$a$ healthy,$ balanced$ lifestyle,$ while$ enjoying$ life$ with$those$around$you.$If$I$have$a$family$dinner,$or$a$night$out$with$friends,$I$don’t$believe$in$stressing$about$what$I$will$eat$ or$missing$ a$ workout$ day,$ as$ long$ as$ it’s$ not$ someIthing$that$happens$on$a$regular$basis.$I$believe$a$healthy$lifestyle$should$allow$you$to$maximize$your$total$happi<ness,$while$maintaining$the$best$state$of$health$you$pos<sibly$can.$

THANK$ YOU! for! joining!me!on!my! journey! and! letting!me!share!the!knowledge!I!have!accumulated!thus!far,!I!sincerely!hope! you! benefit! from! it! in! more! ways! than! either! of! us!know!!

MY%TRANSFORMATION

This!is!my!transformation!that!took!!1.5!years!from!November!2012!to!May! 2014.! I! followed! the!meal! plan! in!my! Four!Weeks! to! Fit!eBook,!as!well!as!exercised!4!times!a!week.!I!followed!a!routine!of!strength! training! for! 60A75! minutes,! followed! by! 20! minutes! of!HIIT! Cardio.! I! focused! on! alternating! each! of! the! major! muscle!groups,!as!you!will!see!further!discussed!and!laid!out!in!this!book.!It!took!about!one!month!for!me!to!see!any!differences,!and!about!twoAthree!months! for! others! to! start! seeing! differences.! I! set! a!halfway!goal!at!9!months,!and!when!I!reached!that!first!goal,!my!clothing! sizes! had! changed! although! my! weight! changed! very!!!!!!little!!My!health!was!in!the!best!state!I!think!it!had!ever!been,!and!I!was!happy!!It!wasn’t!about!how!I!looked,!it!was!about!how!I!felt.!I!am!still!following!my!meal!plan!guidelines!and!workout!routine,!and!continue!to!push!myself!more!and!more.!I!think!it!is!important!to!say!that! I!am!very!happy!with!where! I!am!and!how!far! I!have!come,!but!I!want!to!push!myself!to!be!the!very!best!that!I!can!be.!The!feeling!you!get!of!seeing!your!results!from!exercising!and!eatAing!healthy!is!one!of!the!most!empowering!feelings!there!is!A!there!is!nothing!more!amazing! than! to! see! the!strength!of! the!human!body!!I!never!knew!what!I!was!capable!of!until!I!tried!

If!you!would!like!to!follow!me!on!my!personal!journey,!my!personal!page!is!@avaxofit!!

STARTING!WEIGHT:135LBS

STARTING!BODY!FAT:24%

ENDING!WEIGHT:127LBS

ENDING!BODY!FAT:15%

FOUR%WEEKS%TO%FITMeal Plan Guide

Hi!there!!Welcome!to!Four!Weeks!To!Fit!!Aside!from!giving!you!a!free!week!of!meal!plans,!I!also!want!to!tell!you!about!what!else!is!included!in!the!full!Four!Weeks!To!Fit!Guide.

The!Four!Weeks!To!Fit!Guide!focuses!on!helping!you!learn!how!to!eat!healthy!not!through!counting!calories,!or!some!fad!diet,!but! through!explaining!and!showing!you!which!foods!will!help!you!to!feel!your!best.!This!means!eating!food!in!it’s!most!whole,!natural!state,!and!no!processed!foods!or!foods!that!have!an!infinite!amount!of!ingredients.!Those!foods!actually!are!not!what!help!your!body!function!and!run!properly.!

We!want!to!get!you!back!to!eating!the!way!we!were!meant!to!eat!A!whole,!natural!food!that!will!give!you!energy,!help!your!body!to!efficiently!burn!calories!through!the!day,!and!regulate!your!metabolism.!I!also!believe!that!eating!healthy!should!be!fun!!I!encourage!you!to!customize!the!meals!how!ever!fits!you!best,!substitute!an!item!if!you!dislike,!are!allergic,!or!have!other!preferences.!There!is!no!oneAsizeAfitsAall,!however,!these!foods!absolutely!will!help!anyone!and!everyone!to!feel!their!abAsolute!best,!and!lose!weight!while!doing!it!

I!go!over!how!to!customize,!which!foods!to!substitute!with,!and!much!more!in!the!full!Four!Weeks!To!Fit!Guide.!I!am!also!available!for!any!help!in!customizing!and!asAsisting!you!on!your!journey.!

I!hope!you!enjoy!the!free!download,!and!hope!to!see!you!in!Four!Weeks!

Anna$xx

HOW$TO$GET$STARTED!ean Ea"ng

The!following!page!will!contain!one!week!of!the!30!day!meal!plan.!This!one!of!the!two!meal! plans! included! in! the! full! Four! Weeks! To! Fit! Guide.! The! meal! plan! is!!!!!!!!structured!to!be!balanced!between!the!following!components:

Lean$ Protein! :! Vital! for! muscle! repair! and! regrowth.! If! you! are! exercising! and!strength!training!consistently,!you!need!1!gram!per!1!pound!you!weigh.!So! if!you!weigh! 130!pounds,!you!would!need! 130!grams!of!protein!per!day.! If! you!are!not!!!!!!!!!!!!!!!!!exercising,! the!RDA! !protein! intake! recommendations!are! .8!grams!per! 1!kg!you!weigh.!This!would!mean!only!47!grams!of!protein!if!you!weigh!130!pounds.!This!is!a!big! difference! between! the! two!protein! intake!measurements.! Personally,! I! feel!the!latter!is!way!too!low,!so!if!you!are!exercising!but!not!strength!training,!I!would!!suggest!to!find!a!middle!ground!between!the!two,!around!88!grams.! If!you!need!any!assistance!calculating!your!personal!protein!intake,!feel!free!to!email!me!and!I!am!happy!to!help.

Complex$ Carbs! :! Give! you! energy! throughout! the! day.! These! carbs! are! so!!!!!!!!!!!!!!!!!!important! for! you! in! order! to! have! consistent! energy! throughout! the! day.! The!carbs!you!want!to!avoid!are!refined,!white!carbs,!known!as!simple!carbs.

Good$Fats!:!An!important!part!of!a!healthy!diet!in!order!to!efficiently!burn!fat!from!your!body,!but!should!be!consumed!in!moderation.

Fruits$ &$ Veggies! :! These! give! you! important! sources! of! vitamins,!minerals,! and!!!!!!!!!!fibers!that!cannot!be!replaced!by!any!other!food!group.!

Water! :!Your!water!intake!will!be!crucial.!You!need!minimum!2A3!liters!of!water!a!day,!and!an!extra!1/2!or!1!full!liter!on!the!days!you!work!out.!This!will!help!keep!you!hydrated!and!your!organs!properly!functioning,!it!will!get!rid!of!extra!water!weight!you!may!be!carrying,!help!decrease!belly!bloat,!and!also!help!clear!skin!as!well!!

Examples:✓Protein!:! ! ! Chicken!Breast!! ! ! ! ! Eggs! ! !! ! ! ! ! Salmon! ! !! ! ! ! ! Quinoa

✓Complex!Carbs!:! Brown!Rice! !! ! ! ! ! Sweet!Potatoes!! ! ! ! ! Oatmeal!! !! ! ! ! ! Ezekiel!Bread

✓Good!Fats!:!! ! Almonds!! !! ! ! ! ! Avocado!! !! ! ! ! ! Fatty!Fish!! !! ! ! ! ! like!Salmon

✓Fruits!:!! ! ! Blueberries! !! ! ! ! ! Banana! ! !! ! ! ! ! Pineapple! !! ! ! ! ! Strawberries

✓Veggies!:! ! ! Carrots! ! !! ! ! ! ! Asparagus! !! ! ! ! ! Broccoli! ! !! ! ! ! ! Bell!Peppers

30$DAYS$TO$FIT$MEAL$PLAN$I$WEEK$1MEALS MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Breakfast

3*4,scrambled,eggs,,1/3,cup,(27g),oatmeal,,1/3,banana

Greek,Yogurt,Protein,Shake:,1,banana,,4,strawberries,or,

handful,of,blueberries,,170g,greek,yogurt

3*4,hard,boiled,eggs,,3,slices,of,

pineapple

PB,&,Banana,Sandwich,*,1,Slice,Ezekiel,Bread,,spread,natural,

Peanut,Butter,,and,slice,half,a,banana,

to,cover,

Whey,Protein,Shake,,1,banana,,

handful,of,almonds,(8*10)

Feta,Omelette:,,,,3*4,eggs,,1,tsp,feta,,

1/3,cup,(27g),oatmeal

Protein,Pancakes:,1,banana,,10,blueberries,or,strawberries,,3,eggs,,100g,coconut,flour,*,mix,ingredients,in,blender,before,

making,pancakes

Snack,1

6*8,small,celery,sticks,with,nut,butter,(1/2,tsp,per,celery,stick)

3,Slices,Deli,Turkey,,1,Whole,Wheat,Wrap,,handful,of,almonds,

(8*10)

Whey,Protein,Shake,,1,banana,,

handful,of,almonds,(8*10)

3*4,hardboiled,eggs,,1,apple

1,Whole,Wheat,Pita,Wrap,with,hummus,(1/2,tsp,hummus,per,bite,of,pita,bread)

Turkey,Avocado,Wrap:,3,slices,Deli,Turkey,,1,Whole,Wheat,Wrap,,1/2,avocado,sliced

Whey,Protein,Shake,,3,slices,pineapple

Lunch

Tuna,Avocado,Sandwich,:,2,slices,Ezekiel,Bread,,4oz,

(110g),tuna,,4,pieces,lettuce,or,

kale,,1/4,avocado,sliced

Spinach,Avocado,Egg,Salad:,2,handfuls,

spinach,,3,hardboiled,eggs,sliced,,1/2,

avocado,sliced,,add,any,veggies,you’d,

like,,balsamic,or,olive,oil,for,dressing

4,oz,lean,meat,,1,cup,choice,

vegetables,,1,small,sweet,potato

Chicken,Salad:,4,oz,chicken,,3,handfuls,spinach,or,kale,,carrots,,olives,,corn,,bbq,or,balsamic,for,dressing

Tuna,Avocado,Sandwich:,2,slices,Ezekiel,Bread,,4oz,

(110g),tuna,,2,pieces,lettuce,or,kale,,1/4,avocado,

sliced

4,oz,lean,meat,,1,cup,choice,

vegetables,,1,small,sweet,potato

Spinach,Avocado,Egg,Salad:,2,handfuls,spinach,,3,hardboiled,eggs,sliced,,1/2,avocado,sliced,,add,any,veggies,you’d,like,,balsamic,or,olive,oil,for,

dressing

Snack,2,Quest,Protein,Bar,,handful,of,almonds,(8*10)

Whey,Protein,Shake,,1,apple

6*8,small,celery,sticks,with,nut,

butter,(1/2,tsp,per,celery,stick)

Whey,Protein,Shake,,handful,of,almonds,(8*10)

6*8,small,celery,sticks,with,nut,

butter,(1/2,tsp,per,celery,stick)

Whey,Protein,Shake,,1,apple 6*8,small,celery,sticks,with,nut,

butter,(1/2,tsp,per,celery,stick)

Dinner

4,oz,chicken,,1/2,cup,broccoli,,1/2,cup,carrots,1,small,sweet,

potato

4,oz,salmon,,1/2,cup,asparagus,,1/2,cup,corn,,1/3,cup,brown,

rice

4,oz,chicken,,1/2,cup,cauliflower,,1/2,cup,peas,1,small,sweet,potato

1/3,cup,quinoa,,50g,lentils,,1,cup,asparagus

4,oz,tilapia,,1/2,cup,cucumber,,1/2,cup,

corn,,1/3,cup,brown,rice

CHEAT,MEAL!!,(or,if,you,have,it,on,another,night,,

switch,that,night’s,dinner)

Wok:,Chop,up,and,stir,fry,veggies,with,olive,oil,or,coconut,oil,*,asparagus,,

spinach,,soy,beans,,broccoli,,carrots,,and,100g,quinoa

Snack,3170g,Greek,

Yogurt,,3,slices,pineapple

6*8,small,celery,sticks,with,nut,butter,(1/2,tsp,per,celery,stick)

170g,Cottage,Cheese,,handful,of,

blueberries

6*8,small,celery,sticks,with,nut,

butter,(1/2,tsp,per,celery,stick)

170g,Greek,Yogurt,,3,slices,pineapple

6*8,small,celery,sticks,with,nut,

butter,(1/2,tsp,per,celery,stick)

170g,Greek,Yogurt,,handful,of,blueberries

!ank You!Thank$you$for$downloading$the$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$Four$Weeks$To$Fit$Meal$Plan$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

Free$Download!$

I$hope$you$thoroughly$enjoyed$it$and$were$able$to$see$what$a$balanced$and$structured$meal$plan$should$look$like.$If$you$would$like$to$continue$getting$results,$head$over$to$my$website$to$download$the$complete$Four$Week$Guide!$The$remaining$meal$plan,$along$with$a$completely$sepaIrate,$additional$four$week$meal$plan$is$included.$It$will$go$further$in$depth$into$each$of$the$topics$I$briefly$touched$on,$and$much,$much$more!$It$is$important$to$keep$in$mind$that$the$first$week$may$feel$a$bit$different$since$your$body$is$adjusting$to$this$type$of$eating$pattern,$schedule,$and$the$foods!$Once$you$continue$past$the$first$week$is$usually$when$you$start$to$notice$the$most$change.

Don’t$forget$the$Four$Weeks$To$Lean$Workout$Guides$as$well$and$pair$them$together$to$get$the$absolute$most$out$of$all$your$hard$work!$See$you$in$Four$Weeks!

Anna$$$$$$!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!instafemmefit+ess!$$$$$$$$$$$$$$$$$$$ www.instafemmefitness.com/shop/

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