Your Free Home Fitness Survival Guide

*I RECOMMEND TAKING A SCREENSHOT OF/PRINTING OFF A CALENDAR AND THE PROGRESS FORM BELOW TO CROSS OFF YOUR DAYS AND TO FILL IN YOUR MEASUREMENTS AND WEIGHT!*

Take your before pictures, your measurements, and your weight first. Then, check your measurements every Monday. Check your weight every other Friday.

Progress Form:

• Monday __/___/___

Chest: ______inchesWaist: ______inchesHips: _______inches

Weight: _______pounds

• Monday __/___/___

Chest: ______inchesWaist: ______inchesHips: _______inches

• Monday __/___/___

Chest: ______inches

Waist: ______inchesHips: _______inches

• Friday __/___/___

Weight: _____pounds

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Food Guide:

Recipe Ideas:

Egg Cups

• 2 large eggs and 2 large egg whites, beaten together
• Choice vegetables (mushrooms, spinach, onions etc.)
• Salt + pepper to taste

Mix vegetables with beaten eggs, add seasonings to taste. Pour into lined muffin/cupcake pan. Bake in oven at 375° for about 10-15 minutes, mixture will rise into egg cups with no sitting liquid.

Cauliflower Fried Rice

• Riced cauliflower
• Stir-fry vegetables, fresh or thawed
• 1 large egg, beaten
• Choice of chicken or meat, cooked
• 2 tablespoon low-sodium soy sauce
• Salt + pepper, to taste
• Garlic powder, approximately 1/2 tbsp
• Oil

Oil in pan over medium heat. Add riced cauliflower. Saute for about five minutes or until soft. Add chicken/meat and vegetables, cook for about 3-4 more minutes. Sort stir fry mixture around sides of pan, leaving a circle in the middle. Pour beaten egg mixture into circle, scramble and mix with stir-fry. Add seasonings and soy sauce. Stir and cook for about three more minutes.

Carrot Fries

• Raw carrots (not baby carrots—soaked in dangerous chemicals!)
• Oil
• Italian seasoning
• Salt + pepper
• Garlic powder
• Paprika

Peel carrots, cup tops and tips off. Turn horizontally and cut into even, thin slices, similar to french fries (mandolin works as well). Oil flat baking pan or sheet. Lay carrot slices evenly on sheet. In separate bowl, mix seasonings together. Measure amounts of seasonings based on taste and preference. Sprinkle mixture over carrots and evenly distribute by mixing fries and oil with hands. Add a small bit more oil and spread the now-evenly seasoned fries out on sheet. Bake at 375° for 15-20 minutes or until crisp outside, and soft on the inside.

Baked Chicken Cutlets and Vegetables

• Chicken cutlets
• Olive oil
• Salt & pepper
• Italian seasoning
• Garlic powder
• Choice of vegetables (potatoes, carrots, onions, mushrooms ETC.)
• In large pot, pour 1/4 cup of water along with 1/3 cup olive oil. Add potatoes, carrots, mushrooms and onions. Season with salt and pepper and stir to distribute. Place chicken cutlets on top. Mix salt, pepper, Italian seasoning, garlic powder, paprika, and lemon pepper seasoning in separate bowl. Pour seasoning mixture over cutlets and vegetables. Bake, covered, at 375° for 20 minutes, checking periodically to ensure chicken does not dry out. Check water levels and pull chicken with fork to check for doneness.

How Eat All Week:

Breakfast:

• Eggs, avocado, oatmeal, fruit
• 1 piece of 100% whole wheat or Ezekial toast, boiled eggs, sugar-free chicken sausage (no corn syrup, sugar, cane sugar, dextrose. All natural ingredients will read like so: separated chicken, fruit pectin, salt, pepper, garlic, apple, casing)
• Protein shake with bananas, strawberries, and almond milk

Lunch:

• Ground turkey taco salad (Ground turkey in pan, add cumin, salt, pepper, paprika, chili powder, onions, bell pepper. add turkey mixture to choice of lettuce top with 1/4 cup of cheese and 1 tablespoon taco sauce)
• Southwest bowl (Diced chicken, avocado, onions, corn, black beans, tomatoes, jalapenos, lime, lettuce mixed together with salt + pepper)
• Tuna lettuce wrap (1 pouch/container of tuna mixed with 1/2 avocado, onions, lime juice, cilantro, salt + pepper. Put mixture in center of one romaine leaf with stem end cut off, wrap like a burrito.)

Snack:

• Baked kale chips (salt, garlic salt, olive oil mix well, spread on baking pan evenly, bake at 400 for 10 minutes)
• Baked sweet potato chips (thinly slice raw sweet potato, evenly lay slices on baking pan, cover with olive oil, bake on 400 for 15 minutes)
• Few pieces of dark chocolate

Dinner:

• Marinated flank steak and vegetables (marinate in salt + pepper + balsamic vinegar for 1–5 hours. Cook each side 5–10 mins in cast iron skillet. Add/saute choice of vegetables)
• Turkey chili (Ground turkey, 1 can organic kidney beans, corn, diced tomatoes, onion, salt + pepper + chili powder + garlic powder; cook all together in large pot, adding water as needed for consistency)
• Baked chicken parmesan (Bake chicken breast on 375 for 20-30 minutes covered in salt + pepper + garlic powder + Italian seasoning + olive oil; sprinkle 1/4 cup Parmesan over each breast and serve over zucchini noodles or small serving of whole wheat pasta with your favorite sugar-free marinara sauce)

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Workout Guide:

Total body – Three days a week

• Warm Up
• Stretch—1 minute
• Brisk walk—laps around your room/home/yard, or brisk walking in place—3 minutes