katie moullet - fitera · katie’s meals we showed katie how to make nutrition – and getting...
TRANSCRIPT
Katie Moullet
Katie lost 23 inches in just 12 weeks!
Katie’s transformation is jaw-drop-ping! Often times we get new clients that are really skeptical, and it affects their progress. But when Katie started, it was like she already knew she was going to succeed because she put total trust in us — and in herself.
She began melting away fat almost immediately and still strives to continually improve. Katie's living proof that if you just follow our simple plan consistently and look to us for support, you abso-lutely cannot fail. It really is that simple and we’re so proud of Katie’s success!
Katie’s Meals MEAL 1: 6:30 AM
MEAL 2: 10:00 AM
NOTES: • I top my warm oatmeal with Greek yogurt and then sliced banana. It’s delicious!
• I use a 50/50 mixture of dry rolled oats and steel cut oats mixed with water and microwave for 90 seconds. Then I stir in my banana and Greek yogurt
• 1 cup of coffee with a dash of nonfat milk. I also had an 8 oz. glass of water.
NOTES: • This meal is really tasty and it’s so quick, simple, and convenient.• I had 8 oz. of water.
½ cup of Greek yogurt
¾ cup oatmeal
¾ banana
½ cup of Greek yogurt
¾ cup nonfat cottage cheese
1 large apple
6 raw almonds
LEAN PROTEINS
LEAN PROTEINS
HEALTHY FATS
HEALTHY FATS
STARCHY CARBS
SIMPLE CARBS
SIMPLE CARBS
WORKOUT 1 – 8:30 AM (SEE WORKOUT SECTION)
MEAL 3: 1:00 PM
MEAL 4: 4:00 PM
NOTES: • I put boneless, skinless chicken breast in a crock-pot and top it with
taco seasoning and cover in pico de gallo. I let it slow-cook all day until it pulls apart easily.
• I put chicken, vegetables, and olives on a whole wheat tortilla with salsa.
• I had 12 oz. of ice water.
NOTES: • This may seem like a random selection of foods, but it’s yummy and
easy to prepare and munch on.• I had 8 oz. of water with this meal.
¾ cup shredded chicken
1 whole wheat tortilla
1 cup chopped bell pepper and onion
¼ cup chopped olives
2 hard-boiled egg whites and 3 oz. of turkey breast
1 cup sliced jicama
¼ cup soynuts
LEAN PROTEINS
LEAN PROTEINS
HEALTHY FATS
HEALTHY FATS
STARCHY CARBS
FIBROUS CARBS
FIBROUS CARBS
WORKOUT 1 – 5:30 PM (SEE WORKOUT SECTION)
MEAL 5: 6:30 PM
NOTES: • The turkey burger is made by Jenny-O.• I stir-fry the veggies and place them on the turkey burger and eat
with a fork.• I had 12 oz. of water with this meal.
1 turkey burger
2 cups of sliced portabella mushroom, bell pepper, and onions
1 tbsp olive oil
LEAN PROTEINS
HEALTHY FATS
Katie’s Meals
We showed Katie how to make nutrition – and getting amazing results fast – super simple. Now, no matter where she is (at home, work, restaurants, a party, etc.), she knows the right foods to combine at the right times of the day, in the right amounts – specifically for her. There’s no counting, calculating, or measuring. No confusion, frustration, or guilt. Just an easy, proven-effective system for eating the foods you love!
Katie’s Typical Workouts WORKOUT 1: 6:00 AM
WORKOUT 2: 5:30 PM
MUSCLES:
NOTES:
community.
rolling hills.
MUSCLES:
NOTES:
instructions and video demonstrations in our online community.
LEVEL:Any level
LEVEL:Intermediate
DAYS/WEEK:4
DAYS/WEEK:4
DURATION:20 min
DURATION:25 min
EQUIPMENT:none
EQUIPMENT:Dumbbell (DB) and Resistance bands (RB)
CHEST
SHOULDERS
BENCH PRESS (DB)
INCLINE BENCH PRESS (DB)
INCLINE FLYS (RB)
UPRIGHT ROW (DB)
FRONT SHOULDER RAISE WITH BAR (RB)
SHRUGS (DB)
TRICEPS
OVERHEAD TRICEP EXTENSION (RB)
TRICEP PUSH DOWN WITH BAR (RB)
LYING TRICEP EXTENSION (DB)
SET 1 SET 2 SET 3 NOTES
10/Body Weight
10/Body Weight
10/Body Weight
+ Tread Mill 1 Minute
12/Body Weight
12/Body Weight
12/Body Weight
+ Tread Mill 1 Minute
8/20 8/20 8/20 + Tread Mill 1 Minute
SET 1 SET 2 SET 3 NOTES
10/25 10/25 10/25 + Tread Mill 1 Minute
10/20 10/20 10/20 + Tread Mill 1 Minute
8/Body Weight 8/Body Weight 8/Body Weight + Tread Mill 1 Minute
SET 1 SET 2 SET 3 NOTES
10/15 10/15 10/15 + Tread Mill 1 Minute
12/Body Weight
12/Body Weight
12/Body Weight
+ Tread Mill 1 Minute
8/20 8/20 8/20 + Tread Mill 1 Minute
• Cardio
• I drank 24 oz. of water during this workout, much more after.You
• Chest, shoulders, and triceps
•
can �nd exercise instructions and video demonstrations in our online
•
I went running outside for 30 minutes; mostly �at ground, but some
I drank 24 oz. of water during this workout.You can �nd exercise