Welcome Pack

Bikini Ready5 tips to getall year long!

Hiit it!

Fill up on FiberMake sure to fill up on lots of raw veggies & fruits! Notonly are fruits & veggies nutrient packed, but they arefilled with fiber. Fiber helps aid digestion and beatsbelly bloating, giving you a nice flat stomach. Not tomention fiber will fill you up and keep you feelingsatisfied, helping to cut down on unhealthy snacking.

Power Up with ProteinProtein aids in weight control by balancing bloodsugar and insulin levels. Meals that include proteinwill also help you feel full for longer periods of time.Plus, protein is essential for building sexy, leanmuscles and keep nails, skin, and hair lookinghealthy.

High Intensity Interval Training will blast awaycalories and fat, AND put your metabolism intooverdrive! HIIT workouts require more oxygenconsumption, which in turn burns more calories forup to 24 hours after your workout. Find my favoriteHIIT & Cardio routines on TheLiveFitGirls.com!

Chug, Chug, Chug!!WATER that is! Without enough water each dayyour body can't function properly. Dehydrationcauses your metabolism to slow down and canlead to unhealthy cravings. Drinking HALF yourbody weight in ounces each day, will allowyour body to rid itself of excess fat and toxinsthat will make you bloated and feel sluggish. Notto mention, drinking enough water will improveyour skin tone and make your skin glow! Needan extra boost? Add some fresh fruit or mint toyour water to jazz things up a bit, or check outthis Bloat Blasting Mocktail!

Buddy UpLiving healthy should be fun! And havingsomeone there to hold you accountable andmeet up with you for workouts makeseverything easier, and lets be honest, a lotmore fun! Invite a girlfriend to join you andmake a workout schedule together, nothing'sbetter than someone giving you an extra pushwhen you need it. Also, connect with other FitGirls through Instagram using the hashtag#LIVEFITGIRLS to help support each other.

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1 large collard green leaf

2 tablespoons hummus

2­3 slices nitrate­free, roasted turkey breast

¼ cup sliced red or yellow bell peppers

¼ cup shredded carrots

4 cherry tomatoes, halved

¼ cup alfalfa sprouts

1.  Wash collard green leaf and gently pat dry. Place the leaf with the

thick stem side facing up, and the stem going horizontally. Cut the

end of the stalk off, and carefully slice down the stem to  cut the

protruding part of the stalk off, leaving you with a nice flat leaf.

2. Spread the hummus over the middle of the wrap and top with

the remaining ingredients.

3. To fold, take the stem side and the top of the leaf and fold in

towards the center. Then, starting from the bottom edge, roll away

from you, using your fingers to keep the fillings in.

makes 1 wrap

TURKEY "BIKINI WRAP"

L e t s E a t

CHIA PUDDING PARFAIT

2 tablespoons chia seeds

¼ cup almond milk OR coconut milk

1 teaspoon maple syrup or honey

¼ cup crushed nuts or granola

½ cup diced fruit

2 tablespoons unsweetened shredded coconut

1.  In a jar mix together chia seeds, milk, and maple syrup or honey,

making sure to fully mix in the chia seeds.

2. Refrigerate the chia mixture for at least 4 hours or overnight.

3. Layer nuts or granola and fruit with the chia pudding to make a

parfait.

4. Top with shredded coconut and serve!

makes 1 serving

Y o u ' l l N e e d

healthy

Y o u ' l l N e e d

L e t s E a t

recipes

1 ­ 15 ounce can black beans, rinsed & drained

2 eggs

3 tablespoons melted coconut oil

¾ cup cacao powder

pinch salt

1 teaspoon vanilla extract

⅔ cup coconut sugar

1 ½ teaspoon baking powder

Optional Toppings ­ crushed walnuts, chocolate chips,

unsweetened shredded coconut, peanut butter drizzle

makes 16 brownies 

FUDGEY BLACK BEANBROWNIES

L e t s E a t

HERB CRUSTED SALMON

2 ­ 6 ounce salmon fillets

1 tablespoon olive oil

¼ cup panko bread crumb OR almond flour

1 tablespoon fresh grated parmesan cheese

1 teaspoon black pepper

1 teaspoon dried thyme

½ teaspoon garlic powder

1.  Preheat oven to 400 degrees.

2. Line a glass baking dish with foil and lightly grease with olive

oil. Place salmon fillets into dish with the skin down (if it's on).

3. Brush salmon fillets with olive oil.

4. Mix remaining ingredients in a small bowl.

5. Using your hands, gently sprinkle and press the breadcrumb

mixture onto the salmon.

6. Bake for 15­20 minutes, until fish flakes easily with a fork.

makes 2 servings

Y o u ' l l N e e d

Y o u ' l l N e e d

L e t s E a t1.  Preheat oven to 350 degrees and lightly grease an 8x8 inch baking dish.

2.  Place all ingredients into your food processor and puree for about 3 minutes, until smooth.

3. Pour batter into your baking dish and sprinkle with toppings if desired.

4. Bake for 20­25 minutes. When they are done, the edges should be starting to pull away from the sides of the dish.

5. Let cool at least 30 minutes before serving.

Arm & Leg Reach

on the Ball

Ball PikesWork those shoulders and abs withthese ball pikes. Start in a plankwith your shoulders directly overyour hands, (The farther the ball isdown your legs, the morechallenging the exercise will be.)Using your abs, scoop you hips uptowards the ceiling into a pikeposition. Slowly lower back downand make sure not to drop yourhips too low and keep you absengaged.

20x

10x

10-15x

Single Leg Ball BridgeTime to work the booty! Lay on yourback with one foot on the ball.Extend your other leg up to theceiling. Press the foot on the ballinto the ball as if you were trying topop it, and lift you hips up to theceiling. Make sure to keep the ballsteady and engage your booty andhamstrings.

This exercise will tone up thoseback muscles and strengthen yourcore. Lay your stomach over theball so that your hands are on theground and your toes touch the floorbehind you. Lift opposite arm andleg at the same time, thinking aboutlengthening through your fingersand toes. Alternate on each side.

each side

All-OverBall WorkoutGrab a stability ball and get ready for a full body workout

from head to toe with this all-over ball-toner workout!

Ball Booty Lifts

BalL Crunches

10x

15x

Twisting

Tummy Tuck

Time to work those shoulders and abs again! Start in a plank again with your lower legs onthe ball and shoulders over your hands. Pull your knees in towards your stomach and overto the RIGHT, engaging your right side obliques. Extend the legs back out straight in yourplank and repeat on the LEFT.

each side

Lay on your stomach over the ballagain to work the booty. Make sureyour hands are on the floor andyour toes just tough the ground, buthave no weight in them. Have yourfeet a little wider than shoulderwidth apart in the shape of a "V".Lift your legs up and squeeze yourbooty. Lower and repeat

Have a seat on the ball and walkyour feet out so that you are in aslight crunch position, pressing yourlow back into the ball. Place handsbehind your head, but make surenot to pull on the neck. Lift in to acrunch position, making sure theball doesn't move at all! If the ballmoves you're cheating! ;)

20x

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