lean belly detox · from your body after a meal, and hopefully partition that blood sugar to muscle...

21-Day Lean Belly Blueprint

Matt Stirling - CPT, CF-L1, MTS

LEANBELLYDETOX

Copyright © 2017 – Matt Stirling Fitness -‐ All Rights Reserved Worldwide Copyright © 2017 – Matt Stirling Fitness -‐ All Rights Reserved Worldwide

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LEAN BELLY DETOX Matt Stirling

WARNING: This eBook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way

All Rights Reserved

Copyright ©2017 Matt Stirling Fitness. All rights are reserved. You may not distribute this report in any way. You may not sell it, or reprint any part of it without

written consent from the author, except for the inclusion of brief quotations in a review.


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LEGAL DISCLAIMER The information presented in this work plan is by no way intended as medical advice or as a substitute for any medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program, as you should with any exercise and nutrition - wellness program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program you recognize that despite all precautions on the part of Matt Stirling Fitness Inc, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Matt Stirling Fitness Inc, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including the Lean Belly Detox Program. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use the Lean Belly Detox program, please follow your doctor’s orders.


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Table of Contents Welcome to Lean Belly Detox.........................................................................................pg. 4 Stage 1 -‐ Fat Burning Priming Stage……………………………………………...………pg. 5 Lean Belly Metabolizer Tonic Explained………………………………………………..pg. 8 Why The Lean Belly Detox Tonic Is So Important………………………………......pg. 8 Stage 2 -‐ Burn The Belly Fast…………………………….………………………………….pg. 10 Carb Food Choices & Recommendations……………………………………………….pg. 11 Increase healthy Fats (options).....................................................................................pg. 12 Having Protein At Each Meal (options)......................................................................pg. 12 Post Exercise Hormone Hack For Rapid Fat Loss………………...……....………...pg. 14 FREE BONUS -‐ 10 Delicious Detox & Fat Burning Recipes……………………...pg. 15 2-‐Minute Trick To Have Your Cake & Enjoy It Too!...............................................pg. 25 Dealing With Cravings………………………………………………………………………....pg. 26 Basic Grocery List To Go By………………………………………………………………….pg. 27 Time To Get Started…………………………………………………………………………….pg. 29


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Welcome To Lean Belly Detox Hi, I’m Matt, and I want to congratulate you for making the wise decision to invest in yourself and the Lean Belly Detox. Over the next 21, days we’ll be hacking your system and getting you to burn more fat for fuel by thinning out your digestive juices, controlling your insulin and creating a better environment within your gut overall… So you can FINALLY start burning off fat of those stubborn areas :) And I want to make this as simple as possible for you, so here’s how it all works: Stage 1 - Introduce the Lean Belly Metabolizer Herbal Tonic which lasts for the first 7 days before you enter stage 2. During this stage, you’ll start by simply adding this morning and pre-meal ritual to your day so that you can better utilize your foods for fuel and not store them as fat. Stage 2 - Burn the Belly Fat lasts just 14 days and will give that fat burning boost that you need to build upon stage 1 to rapidly increase more fat for fuel by adding a few “meal timing” tricks to that show you how to eat the right foods at the right times in the right amounts for maximum fat burning. Beyond that, you’ll see the Lean Belly Metabolizer drink below that you need to drink before your meals that is extremely easy to make… And you also have the 5-minute low-impact morning workouts that need to be done before you have a breakfast meal or smoothie. This is one morning ritual that will spark your energy for the day and make your body more insulin sensitive so that when you do eat your meal, fat build up doesn’t happen. How’s that sound? Simple right! There’s no need to complicate this process. Just follow this step by step plan, focus on being consistent with just these few simple habits and you’ll see results in no time. Matt Stirling MTS, CF-L1, PNL1, CPT


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Stage 1 – Introducing The Lean Belly Metabolizer The goal of this phase is to get your blood sugars under control after your meals to ensure that you can better control your master carb hormone – Insulin. By ingesting the ingredients within the tonic I’m providing you with, it’s been shown that you can reduce blood sugars dramatically in the hours after you eat. This, in turn reduces insulin output, which allows you to have better control over fat storage and fat usage for fuel. When you clean up your “insulin health” you can increase your fat burning capabilities up to 51%, which can be the difference in losing fat week after week or struggling to drop even a measly pound over a few weeks no matter how much working out you do or how “clean” you eat. Here Are 5 Simple Steps For Stage 1 To Do For The Next 7-Days

1. Start each day off with the Cinnamon Cider Drink - 16oz of room temperature or warm water, add 1/4 tsp of apple cider vinegar, and 1 tsp of cinnamon – mix and drink.

a. Have this upon waking up, before eating.

2. Perform 5-minute Low-Impact Morning Ritual Workouts a. These follow along workouts are on the download page that you received

access to after purchasing this program. b. To maximize insulin sensitivity and fat burning, perform these workouts in

the am before you ingest any food or smoothies. This will prime your day for optimal nutrient partitioning – aka carbs being stored as glycogen for energy, and not as fat.

c. If you’re more advanced with workouts and activity levels, then feel free to add multiple rounds of the follow along workouts, but they should not last longer 20 minutes.

d. Post workout – after your 5-20 minutes of activity before you eat in the am, it’s highly suggested that you take advantage of your fat burning window, and not ingest food for 30-60 minutes post workout.

NOTE: When you eat insulin goes up, and this tells your body that you have nutrients coming in that the body can use for fuel, shutting


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down the withdrawal of stored energy from fat and glycogen that’s stored in your body. This shuts off fat burning. This is why it’s suggested that you fast from food for just 30-60 minutes post workout when trying to lose excess fat.

3. Drink the Lean Belly Metabolizer Drink After Your 5-Minute Workout Burst and Before Breakfast:

a. For BEST results, have this drink 3-times per day. Breakfast, lunch, and dinner. See “Lean Belly Metabolizer Tonic” Recipe Below

4. Enjoy 3-4 cups of alkalizing and fibrous veggies that are nutrient dense with your meals throughout the day. 1 cup = 1 serving = size of your palm

a. Try and have a variety of different veggies so that your body gets a good mix of vitamins and minerals. It’s also easiest to try and consume these by simply combining them with your meals each day, breakfast, lunch and dinner.

b. Here are examples of fiber-rich veggies; beets, carrots and the options in the diagram:


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5. Remove all refined/processed grains and meats from your diet.

a. This may certainly be the hardest part, but it will give you the fastest results. Most refined grains and deli meats have sugar additives, various preservatives and so on… Not to mention that after being processed so much, they lose their nutrient value and cause issues such as inflammation and indigestion and more.

b. Here’s a short list of refined and processed foods to avoid: i. Various snack crackers ii. Chips iii. Cookies iv. ALL deli meats, sausage, cold cuts, bacon v. Cereals vi. breads / bagels vii. Pasta noodles viii. Fast foods ix. Canned foods x. Alcohol xi. Sugar filled candy xii. Popcorn xiii. Canned pop - including diet pop xiv. Artificial Sweeteners xv. Corn Syrup xvi. Regular peanut butter (it’s filled with sugar and additives, get natural PB) xvii. Sodas


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Lean Belly Metabolizer Tonic Recipe

Ingredients: - 3-4 ounces of warm filtered water - 1/4 tsp of organic cinnamon (powdered) - 1⁄4 tsp organic ginger (powdered) - 1⁄4 tsp of organic turmeric (organic) - Stevia - to sweeten and curb sugar cravings

Why The Lean Belly Metabolizer Tonic Is So Important Due to years of eating way too much processed and refined carbs, sometimes without even knowing it, most people have grown insensitive to one of the most important hormones in our body. A hormone that can truly be either a huge asset to your body transformation goals or a total fat storing nightmare… The name of this master carb hormone is insulin and its role is to remove blood sugar from your body after a meal, and hopefully partition that blood sugar to muscle for energy (stored glycogen), instead of your fat cells Now, I say “hopefully” because that’s unfortunately, the exact opposite of what occurs when most people eat carbs… The body simply becomes less sensitive over time with aging alone, let alone whatever you’ve put in your body, or how your lifestyle and the environment has affected you in particular. The reality is that most folks that you and I know are suffering from some level of insulin resistance which results in decreased fat burning, increased blood sugar levels, and increased fat storage, and even increased risk of health problems such as Type 2 diabetes, Alzheimer's and other cognitive disorders such as, but not limited to; premature aging, heart disease and even stroke… The crazy part here is that it all leads back to insulin sensitivity. Just to educate you in a simple way, this is what should really happen when you consume carbs and how you want your Master Carb Hormone - Insulin, to work.


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The ideal situation is this upon eating meals, especially those containing carbs: We want our system to have minimal insulin output in the body, but just enough to shuttle your blood sugars to your muscle and tissues that need them, thus quickly removing them from your bloodstream... This is what we would call “maximal glycogen uptake”, when these tissues are very sensitive to insulin, and what happens is that most of the carbs get stored within them as energy for later, instead of being converted to fat. So in short… We should have minimal fat storage when eating carbs! Now the good news is... This is what will basically happen when your body is highly sensitive to insulin and this is what the Lean Belly Metabolizer Tonic, and the protocols I’ve provided in this guide will help you gain back :) Hence, why I’m so excited like you hopefully are to get started. Now, going back to the Lean Belly Metabolizer Tonic… The main ingredient in the tea/tonic is “Cinnamon” Now, what’s really cool about pure organic cinnamon is that one of the compounds within it called Cinnamomum cassia has been shown to have a very potent and positive impact on blood sugar and carbohydrate tolerance. *The best, most up to date studies have shown that this same ingredient actually reduced blood sugars after a meal by an insane 51% after a meal. Simply awesome.* Now how about the ginger and the turmeric? Ginger helps with digestion - This is essential for making sure food is settling properly in your belly and your digestive juices are balanced to do their job. Turmeric - Is used to help decrease inflammation. Once you put this all together in stage 1, you’ll no doubt start losing that first 2-5 pounds of body fat and get a nice jump start on your weight loss goal.


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Stage 2 -‐ Burn The Belly Fast Now that your body is primed for better blood sugar reduction and more efficient glucose uptake into your muscles, you can start burning fat more efficiently again. You’re now ready for stage 2.

1. Continue doing all 5 steps from stage 1. 2. Time your carbohydrates better. 3. Increase healthy fats 4. Have a lean protein at each meal

2. Lean Belly Carb Timing & Manipulation For Maximum Fat Burning. Now let me start off by saying, “no this is NOT a low-carb diet :)” I’m just going to discuss a few things for you to consider so that you can start making better decisions when it comes to food. You see, I want to make this REALLY simple, so just think of food as - Information. Food simply has powerful information that it can tell the body and the more nutrient dense it is and the more you understand some of the simple triggers that food information has, the easier you can make a lifestyle change by giving your body good information to work with. So, to take this even further on DAY-8 to 21, I want you to implement some new tricks that will really help to boost fat loss and control your blood sugars. Let's make this carb timing really simple ok… This will be a game changer for you to understand if you want to avoid carbs being stored as excess body fat… When should you consume carbohydrates? The most efficient time to consume pure glucose polymers from starches and fruit sugars is - post workout. The body is primed from your short burst workout and to store your favorite carbs as glycogen - not fat.


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Now, this window of opportunity lasts anywhere from 30 minutes all the way to 3 hours after doing intense activity (that can still be low impact by the way) So what I suggest for you to do is have your largest serving of carbohydrates at this time (30-60 minutes post workout), and for your other meals, you should consume considerably less as your body will not be as sensitive to absorb all the carbs as glycogen. Carb Food Choices: It’s important to note that you will be consuming primarily fibre-based carbs. Now, if you are a physically active person then I’m going to recommend that you also have 1 portion of starch-based carbohydrate each day (3 hrs before, or 30-60 minutes after your workout). Choose from fiber carbs on page 6. Special Note: Starchy based carbs are the “wild card” in any diet. Some individuals metabolize these foods better than others. In addition, those who are more active or have larger amounts of muscle mass can generally consume more starchy carbs without adverse effects on blood sugar levels, thus fat gain. If you find you are not losing weight fast enough, simply limit your intake of these foods to one meal per week (again - 3 hrs before, or 30-60 minutes after your workout). You can increase intake as your weight loss (and metabolism) increases over time and your system is restored. Here are some healthy options to consider: Note: 1 serving = ½ your palm Whole organic steel cut oats Quinoa Barley Buckwheat Brown rice Rye Bread Potatoes (sweet) Legumes Garbanzo beans Lentils Dried beans Peas What About Fruit Carbs, right? You can still eat fruit, yes. But, I’d suggest you go with lower-‐sugar fruits like Blueberries, Strawberries, Raspberries, Blackberries, Cherries, Peaches and Apples Fruit is healthy… however, if you have 10-‐15 or more pounds to lose, your body may not process the natural sugars in fruit well... So, I recommend that you stick with the 1 serving of fruit (listed above) per day, and once you reach your goal weight, then we can look at some of your favorite fruits in addition to these listed above.


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3. Increase Healthy Fats

a. Make it a goal to get 1-2 servings of healthy fats with each meal from the list below: 1 Serving size = the size of your thumb.

i. Coconut oil ii. Olive Oil or Olives iii. Organic grass fed cow butter (unsalted) iv. Avocados v. Walnuts vi. Flax seeds vii. Fish oil viii. MCT oil ix. Eggs with the yolk

b. For example, you can cook foods like veggies in coconut oil or grass fed cow butter, or

those and or MCT oil to coffee, or try having hard boiled eggs as a snack or add to a salad to get your fats. Olive oil is an easy add to vegetables and salads too, just don’t cook at high temps with it.

4. Eat Lean Protein With Each Meal

a. Ensuring that you’re getting adequate protein intake from lean healthy sources will make you feel fuller, keep your lean calorie burning muscle, and help increase fat burning. Have some protein at every meal � Protein- size of 1⁄2 your palm

b. Some great sources are:

i. Duck ii. Goose

iii. Sirloin Flank steak iv. Wild game (elk, bison deer) v. Chicken breast

vi. Lean ground turkey breast vii. Quail

viii. Pheasant ix. Organic Whole eggs x. White fish (halibut, white tuna, cod etc)

xi. Wild salmon xii. Tuna

xiii. Protein supplements (grass fed whey isolates and concentrates, high quality vegan protein sources)


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Stage 2 Recap - So to recap everything from stage 2, starting on day 8, you’re going to repeat everything from stage 1, including all five steps. Then you’re going to focus on timing your carbs better (30-60 minutes post workout), have 1-2 servings of healthy fats at each meal/snack, and make sure that each meal/snack also has a healthy serving of protein too. Just taking the time to add these simple habits into your day will make for great changes that are very doable without feeling like you’re completely changing your diet around, spending hours in the gym, and stressing out. The key here is that I’ve tried to simplify this all into an easy to read booklet instead of writing a novel that would leave most people confused, overwhelmed and not knowing where to start. At this point is about just taking action on the first steps in stage 1 and putting this simple formula to work to help you normalize the hormonal downfall that happens with insulin as we age and become less able to control blood sugar regulation and carb uptake. By doing so, you will surely find the excess weight coming off of your belly week after week. Now, the most important thing here is this… Simply do your best, because “How you do anything, is how you’ll everything” That’s a powerful statement, isn’t it? Read that again… “How you do anything, is how you’ll everything” So just do your best, don’t give up, and plan to execute your mission every single day towards your goals no matter what. Your health, vitality, longevity and happiness is on the line here, so let’s get what you deserve. I truly believe in you, and once you have that belief in yourself, NOT A THING WILL STOP YOU!


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The Post-Exercise “Hormone Hack” For Rapid Fat Loss… I used to tell my clients all the time that you should try to eat or have a protein shake as fast as possible after exercise, because your muscles are like a sponge and it’s very important to help those muscles recover… And if your goal is to gain muscle this is probably the best choice. However, if your goal is to burn fat and strip off belly fat then we need to consider the fact that this muscle building trick can BLOCK fat-burning. I’ll quickly explain so that you can maximize the positive hormonal effect on your fat burning workouts and continue to increase fat-burning after your workouts. How To Maximize Fat Burning Post Workout: What I recommend is that you keep your body in a fasted state after doing a brief, low impact, higher intensity workout for at least 30 to 60 minutes. Here’s some simple science so that you understand: Simply put, insulin is the “antagonist” of growth hormone and possibly other hormones. And each time you eat or consume calories, you raise your insulin. Now the theory is that the absence of insulin along with the presence of “fight or flight” hormones that get released from brief, higher intensity exercise will spare muscle and help you burn a lot more stubborn belly fat. That’s why I recommended in the notes above that you take advantage of the fat burning window and not have any post workout food intake for 30-60 minutes afterward. Now, ultimately, when it comes to aggressive fat loss, the best solution is to ensure that you take advantage of the fat burning window while making sure that you recover properly and give your body the nutrients it needs for the day. This can be done by fasting for about 30 to 60 minutes post workout and then consuming your post workout shake or meal. By doing so your body can take advantage of the post workout fat burning window, while still get nutrients to recover your body and keep you feeling great and energized. Caution: For those individuals who’re unhealthy, or have blood sugar issues, it’s advised that you do NOT try this approach. It’s imperative that you get cleared by your doctor and


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build up your foundation and body awareness so that you don’t run into issues that you’re not able to handle yourself. Now, if you’re ready, you’re experienced and your belly fat loss is at a stand-still, this post workout metabolic hormonal trick might be just what you need to take it to the next level. Note: For those trying to gain muscle mass, this is not ideal. But that’s not why you’re here… I just know that once you tell your friends, they might ask, “but I thought you should always have a shake right away after your workout?” :-) The Takeaway: YOUR GOAL IS TO BURN FAT, and the minute you put insulin spiking calories in your system you’ve just given your body the information it reads as: STOP burning fat and start burning incoming calories instead. BONUS! 10 Delicious Fat Burning & Detox Recipes Because I want to ensure that you get the best fat burning results possible… I’ve included 10 Delicious Fat-Burning Lean Belly Recipes Absolutely FREE! This should make things even easier to get the fat-burning started so that you can double-down on your fat loss like never before. I gave you some very easy guidelines of when to eat foods like carbs for optimal fat loss, how your portions should look for proteins, veggies, carbs and fats and more. Now let’s add some of the meals and get started. Enjoy!


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Sizzlin’ Sesame Chicken INGREDIENTS 1 TBSP Coconut Oil or Extra Virgin Olive Oil 2 TSP Sesame Oil 1 ½ lbs Boneless Chicken Breasts Cut into Thin Strips 1/4 Cup Teriyaki 1/2 Chicken Boullion Cube 1/4 Cup water 2 Bell Peppers (1 Orange or Yellow and 1 Red) 2 Cups Snap Peas 1/2 Sliced Onion 1 TBSP Toasted Sesame seeds 2 cups Broccoli Chopped Cilantro

DIRECTIONS Marinate chicken strips in three tablespoons of Teriyaki sauce overnight. Remove from refrigerator and pat dry. Add oil to work and cook chicken strips over medium-high heat. Cook each side 4-5 minutes to golden brown then flip. Set aside when done. Add snap peas, broccoli, onion and peppers and broth. Heat to a boil then cook at medium-low heat until tender (approximately 5 minutes). Then return chicken to the pan and add remainder of the Teriyaki sauce. Cook until warm. Garnish with cilantro.


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GRILLED LAMB BURGERS WITH CUCUMBER SALAD INGREDIENTS LAMB BURGERS 1 LB Ground Lamb or Beef 1 Large egg 1/2 Cup Breadcrumbs (optional) 1/3 Cup grated or finely Chopped Onions 1/3 Cup finely Chopped Basil 1 clove Garlic, minced 1/2 TSP kosher or sea salt 1 Dallop Full Fat Yogurt 1/2 TSP black pepper 1 TBS EVOO

CUCUMBER SALAD 1 Cucumber, diced small 1/2 cup chopped Spring Onions 1 medium tomato, diced 2 tablespoons freshly squeezed lime juice Salt to taste (use sea salt)

DIRECTIONS Combine all ingredients for lamb burgers except olive oil. Allow to sit out for approximately 45 min to an hour before cooking to bring to room temp. Form into 3-4 patties and sprinkle with salt and pepper to taste. Dab burger with extra virgin olive oil and spread on grill to ensure there is no sticking. Grill should be at medium-high heat for a quick sear. Grill 5-6 minutes a side or until cooked 125 degrees F. Burger should not be a hockey puck! Take it off while it still has some flex to it. Mix all ingredients to the cucumber salad and serve alongside burger. Top burger with yogurt.


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TANGY TURKEY TACO SALAD INGREDIENTS 1 pound lean ground turkey 3 tablespoons taco seasoning 1 cups chopped fresh tomatoes Half a red onion 1 cup grated cheddar 6 cups shredded lettuce 1 cup guacamole, homemade with fresh avocados preferred 1/2 cup salsa Cilantro Scoop of ranch dressing drizzled over salad

DIRECTIONS Cook meat in a skillet over medium-high heat until very lightly browned. Drain fat leaving only enough to coat the surface of the pan and add taco seasoning. Cook for an extra few minutes, stirringly frequently to avoid sticking. Fill bowls with the sides and administer them liberally for color, flavor and nutrients. Serve over iceberg lettuce.


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SAUTÉED LEMON SOLE INGREDIENTS 1 pound of Lemon Sole fillets or Cod 3 tablespoons olive oil Salt and freshly ground black pepper 2 lemons, one cut in halves, one cut in wedges Chopped Parsley 2-3 cups of Arugula

DIRECTIONS Let fish come to room temperature about 20 minutes before cooking. Rub extra virgin olive oil, salt and pepper on filets. Place a skillet on medium heat and add oil or butter. When oil starts crackling, add fish. Cook for several minutes on each side to a nice golden crisp (about two to three minutes each side). Squeeze lemon halves over fish and remove from the heat. Pour any leftover juice back onto the fish and serve with lemon wedges. Serve over a small bed of Arugula or your choice of greens and fibrous veggies for added nutrients and flavor.


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CROCK POT BISON CHILI VERDE INGREDIENTS 1 pound Bison chunks of beef sirloin sliced into ¾ inch cubes 4 TBSP of butter 3 Poblano Peppers 2 Cubanelle Peppers 1 Jalapeno Pepper 2 Fresh Large Tomatoes 2 cups beef stock ½ onion chopped fine 3 cloves garlic Salt and pepper to taste

DIRECTIONS Lightly brown the bison in 1 TBSP of butter over medium heat. Meanwhile, roast jalapeno, cubanelle and poblano peppers over an open flame until their skin is charred and then place in a covered pot for 10 minutes. Then remove and peel skins under cool running water. Remove seeds and stems and place in blender. Meanwhile put tomatillos under broiler in oven until slightly charred and then add to blender. Blend all the peppers with the garlic cloves using short pulses to create a textured green sauce. Cook onions until translucent. Add the green sauce with the beef stock, onions and meat to the crock pot and leave on low until tender (approx. 4-6 hours on the lowest setting).


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POWERHOUSE LETTUCE WRAPS INGREDIENTS 2.5 lb chicken or turkey 6 cloves garlic 1-2 bunches of fresh cilantro 1 handful fresh oregano 1 TSP Ground cumin 1 cup extra virgin olive oil 2 oranges juiced 2 limes juiced 1 head of your favorite lettuce. 1 Carrot ½ red onion sliced thin Salt and Pepper to taste

DIRECTIONS Mince or slice up the chicken or turkey breast. Prepare the marinade by placing oregano, garlic, cilantro, cumin, salt, pepper, lime and orange juice in a blender and pulse until mixed well but not pureed. Now mix into the meat and let it sit overnight in the fridge. Lightly brown the meat in a saute pan in med to high heat. Serve taco style in your lettuce wraps.


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TRUE BLUE SMOOTHIE (POST WORKOUT) INGREDIENTS 2 oz. frozen blueberry 1 cup coconut milk 1 cup instant oatmeal (blended fine) 2 scoops vanilla whey or vegan protein powder ½ cup of Greek Yogurt Blend and serve

THE ALKALIZING TRIO INGREDIENTS 2 cups Kale 1 Granny Smith Apple 1 Cucumber 1 tsp flax oil ½ to 1 cup filtered water Half a lemon (optional) Blend and serve


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GOING GREEN (ANTIOXIDANT BOOST) INGREDIENTS 1 Kiwi 1 handful of spinach, kale or chard 2 Celery Stalks 2 Cucumbers Half bunch of Parsley Handful of Wheatgrass Blend and serve


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VITAL KALE SMOOTHIE INGREDIENTS 1 handful of Tuscan kale 1 cup coconut water ½ lemon, juiced 1 Granny Smith apple Blend and serve


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2-‐Minute Trick To Have Your Cake & Enjoy It Too

Ok, so let’s say that you’re X amount of days into the program and then you’re faced with having to visit a friend or family member for their birthday and BAM -‐ There’s CAKE. What do you do right? Do NOT worry. We got this. By simply doing one of the 2-‐5 minute workouts that I added on the download page right before you have a cheat meal or something really delicious, you can dramatically cut down fat storage. These 2-‐minute workouts that focus on moving large muscle groups together make your muscles demand that calories be shuttled to them for energy, and not stored as fat. It’s just imperative that you do multi-‐pairing, full body movements that don’t focus on just isolating one muscle, so that you get more calories burned in less time. This is why in the videos I have movements (that can all be modified to be easier by the way) such as squats, lunges, push-‐ups, planks, modified burpees and so on as they work the entire body very efficiently. The key to doing these for maximum fat burning, is to make sure that you go hard for the 2-‐5 minutes, with minimal breaks, then shut it down. This gives your body no choice but release fat burning hormones, burn more calories and store less fat. This trick can be done right before larger meals with family and friends, holiday get togethers or that big family breakfast you like to have on Sundays. The great thing is that you’ll have more energy from doing so, your body won’t suffer from the excess calories and sugars, and you won’t feel so damn guilty for having a treat. I do this little trick all the time and keeps me lean all year long. It just takes a little effort :-‐)


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Dealing With Cravings

When dealing with cravings it can be tough for people to distinguish whether or not they’re hungry because their metabolism is increasing, perhaps they’re missing something, maybe they’re not eating enough, or that they’re so used to running off of sugar and the body is adjusting and trying to burn fat more effectively and so on… Now the thing is, is that when cravings occur, you don’t want to spoil all of your efforts by reverting to old ways. So here are some things that you can try when cravings come on:

1. Always have some healthy food with you on the fly, and that doesn’t mean sugar filled fruits. Try mixed nuts, fibrous veggies, protein sources and fat sources like MCT oil, coconut oil (can be added to coffee), hard boiled eggs with yolk and other sources I mentioned above.

2. Filtered water -‐ Try filling up on water before you eat, NOT during as this dilutes your

digestive juices and makes digestion harder. Try having 1 ounce of filtered water per pound of bodyweight. 150 pounds ⇒ 150 ounces

3. Increase healthy fats, and veggies -‐ Both of these foods deliver high quality nutrients

to the body, and digest slower. Here’s the thing, a hungry mind might be different than your hungry body… When you feed your body high quality foods that contain loads of vitamins and minerals such as veggies, the body gets nutrient dense foods, instead of empty calories that fill you up, but leave you wanting more soon after -‐ and feeling like crap.

4. Chew on some protein -‐ lean healthy protein sources from fish, meats and eggs offer

your body muscle sparing and building nutrients and also help to curb the appetite. The key is to have it ready so that it’s not quicker to just have a bowl of cereal.

a. This is especially helpful at night time when you’re looking to snack on something. Protein does not impact insulin like starchy/sugary carbs does, so after dinner if you want “a little” snack, just have some protein and veggies. Once you do, your brain and your belly will be satisfied, it’s just trying to battle the urge at first. You can do it though.

5. Dark Chocolate -‐ If you must have some chocolate, go for the natural stuff, that’s not

loaded with milk product and sugars that give you a high. Snap off 1-‐2 small squars, control yourself, and be good with it. Just don’t do this all the time and feed the addict portion of the brain ;)


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Basic Grocery List

79 Healthy Choices To Have Access To In Your Kitchen To Help You Succeed!

Ok, so you’ve heard the saying, “It all starts in the kitchen” right? Well, yes… One surefire way to make things easy for yourself is to remove your old habits that got you to where you are today. And for many, that’s a good cleaning of their cupboards and fridge to ensure that you have good, nutrient dense foods to revivify and nutrify your system for better health, more energy, and increased fat loss at a far faster rate. So, make sure that you communicate with family and friends about what you’re taking on, and how you need their support to get through this. Make your goals loud… Then stack your kitchen with the following:

1. Green tea 2. Black tea 3. Herbal tea 4. Organic coffee (Limit to 2 cups daily and never past 1 pm) 5. Almonds 6. Walnuts Hazelnuts 7. Chia seeds 8. Cashews 9. Macadamia 10. Flax seeds 11. Brazil nuts 12. Sunflower seeds 13. Strawberries 14. Blueberries 15. Acai berries 16. Grapefruit 17. Apples 18. Cranberries 19. Kiwi 20. Papaya 21. Oranges 22. Peaches 23. Tomatoes 24. Lemons/limes


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25. Raspberries 26. Pineapple 27. Extra virgin olive oil 28. Coconut oil 29. Olive Oil 30. Organic butter (unsalted) Avocados 31. Edamame 32. Walnuts 33. Flax seeds 34. Kidney beans 35. Winter squash 36. Red palm oil 37. Fish oil 38. Tart Cherries 39. Whole organic steel cut oats 40. Quinoa 41. Barley 42. Buckwheat 43. Brown rice 44. Rye Bread 45. Potatoes (sweet) 46. Legumes 47. Garbanzo beans 48. Lentils Dried beans Peas 49. Spinach 50. Onions 51. Mixed greens 52. Broccoli 53. Cabbage 54. Cauliflower 55. Cucumbers 56. Brussels sprouts 57. Carrots 58. Collard greens 59. Bell peppers 60. Bok Choy 61. Chard 62. Fennel 63. Green beans 64. Kale 65. Leeks 66. Turnip 67. Duck 68. Goose 69. Sirloin Flank steak 70. Wild game (elk, bison deer) 71. Chicken 72. Turkey breast 73. Quail 74. Pheasant


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75. Whole eggs 76. White fish (halibut, white tuna, cod etc) 77. Wild salmon 78. Protein supplements (grass fed whey isolates and concentrates, high-quality vegan protein sources) 79. Greek yogurt

Now obviously you don’t have to have all of these in your kitchen at once as you’d never be able to eat it all, but as you can see there’s a lot of healthy and tasty combinations of foods that you can make. This here should be plenty to get you started, now it’s just taking that first step and starting with stage 1.

Time To Get Started

The goal of this program was to help you not just understand how to lose weight, but how it can really be simplified. I really wanted to give you solid information that could easily be taken and implemented one step a time… With all that’s provided here, it’s definitely enough to get started. Depending on what level you’re at right now, some things may be easy for you implement, others not. So, as you get going with this, try and do one thing well each day. As you come across barriers and roadblocks that seem to derail your fat loss, just take them head on. If you slip up for one meal, miss a workout, or have a bad day and completely fall off, just know that you have the power to change your mindset. To make the most of each day with your health and fitness goals, simply plan the day before, make sure you have food cooked for several meals, plan and own your workout time whether it’s 5, 10, or even 30+ minutes and make your goals LOUD. When I say make your goals loud, I mean just that. Tell your friends, family, co-workers… even post on social media if you have to. The point here is that when you tell people what you’re doing, you will tend to want to hold yourself to a higher standard, a person of your word, a person who demands respect… So when you say you’re going to take charge of your weight and fat loss goals, health, wellness, and happiness- that you mean it. Next to that, find a reason. A reason bigger than YOU. What does this really mean to you? When you have deep meaning, major goals, and clear cut deadlines, you will put the right pressure on yourself to realize your potential and live the life you want to. Let this be the start of a new you! I’m happy to help you on this journey and it’s with great pleasure that I welcome you to my world that I love and enjoy so much.


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As you embark on this journey with me I encourage you to reach out, ask for help, ask what seem to be silly questions and let me be a resource to your success. You can reach me at [email protected] or simply reply to my daily emails if that’s easier. Let’s Do This!

lean belly detox · from your body after a meal, and hopefully partition that blood sugar to muscle...

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