four weeks to fit meal plan
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Fitness Recipes and MealsTRANSCRIPT
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FOURWEEKSTO FIT
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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$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$Four$Weeks$To$Fit$Meal$Plan$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$
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I$hope$you$thoroughly$enjoyed$it$and$were$able$to$see$what$a$balanced$and$structured$meal$plan$should$look$like.$If$you$would$like$to$continue$getting$results,$head$over$to$my$website$to$download$the$complete$Four$Week$Guide!$The$remaining$meal$plan,$along$with$a$completely$sepaIrate,$additional$four$week$meal$plan$is$included.$It$will$go$further$in$depth$into$each$of$the$topics$I$briefly$touched$on,$and$much,$much$more!$It$is$important$to$keep$in$mind$that$the$first$week$may$feel$a$bit$different$since$your$body$is$adjusting$to$this$type$of$eating$pattern,$schedule,$and$the$foods!$Once$you$continue$past$the$first$week$is$usually$when$you$start$to$notice$the$most$change.
Don’t$forget$the$Four$Weeks$To$Lean$Workout$Guides$as$well$and$pair$them$together$to$get$the$absolute$most$out$of$all$your$hard$work!$See$you$in$Four$Weeks!
Anna$$$$$$!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!instafemmefit+ess!$$$$$$$$$$$$$$$$$$$ www.instafemmefitness.com/shop/
Four Weeks To Fit Full Guide: $9 - 119 pages
Four Weeks To Lean Full Guides: $18 - 197 pages
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