your transformation starts here…. - identity magazine€¦ · you eat less food then you lose...

Your Transformation Starts Here….

There’s a lot of important info inside this booklet…so make yourself a cup of

hot green tea or coffee and take a moment to yourself to read it through

carefully and you’ll be on your way to achieving your goals to a fitter,

stronger, sexier you!

Be sure to become a Fan for more workout tips, healthy tricks and

some serious motivation! www.Facebook.com/MyBodyProject

www.BodyProjectFitness.com

212121---Day Body Project TransformationDay Body Project TransformationDay Body Project Transformation

© 2012 Body Project® Use or distribution of this content is prohibited without expressed, written permission from Body Project®

PrePrePre---Transformation Checklist:Transformation Checklist:Transformation Checklist:

1. Focus on nutrition habit #1 (starting TODAY): drink half of your body weight in ounces of pure

water daily.

2. PLAN!! Fill your refrigerator, pantry, office drawer/refrigerator with loads of easy-to-

grab fruits, vegetables, beans, nuts, whole grains and lean meats. If you shop only the

perimeter of your grocery store, you’re pretty much set! Get RID of the processed foods—especially sugary foods, white and processed breads and pastas. NIX the “diet” food! Eat whole food that comes from the earth!

For great recipe ideas checkout one of my favorite recipe websites: www.BodyProjectFitness.com and www.101cookbooks.com

3. Print out the 21-Day Accountability Calendar in this Toolkit. Plan your days accordingly, and

keep this calendar visible daily.

4. Get Excited! Start getting excited about the journey you are about to take...the next 21 Days will

be full of exciting changes, some easy, some more difficult. You may get frustrated at times, and that’s ok...but remember your goal and have confidence that you have the strength to get right back on track!

My Best Advice to You for the next 21 Days (and beyond):My Best Advice to You for the next 21 Days (and beyond):My Best Advice to You for the next 21 Days (and beyond): √ Do not weigh yourself more than one time a week. Be consistent, for example, every Saturday morning

when you first wake-up. Write down the date and your weight in your Body Project journal or in a journal you will use for the next six weeks.

√ Do not obsess. If you’re hungry, eat good food. If you’re tired, aim to get to bed 15 minutes earlier than you

did the night before and work your way little by little. If you’re frustrated by lack of “results,” find something positive to focus on. Do not be a victim of your thoughts.

√ Choose one positive affirmation you will tell yourself every day, for the next 21 Days. Really. Do it.

Say it to yourself in the mirror first thing in the morning.

Nutrition Checklist:Nutrition Checklist:Nutrition Checklist: √ EAT. You must eat to achieve optimal results! You should never be hungry. Get out of your old mindset that if

you eat less food then you lose weight. Train your thinking that if you eat more GOOD food you will lose weight and maintain the fat loss naturally. Cut the crap out of your diet, eat every 3-4 hours.

√ PLAN. If you don’t plan you are setting yourself up to fail. Be sure to have plenty of good food handy that only

offers you good choices.

√ PORTION. Follow the PALM-FIST-THUMB RULE. You’ll notice that there are no measurements on the meal

plan. This is what you want to follow for every meal – 5-7 times a day (you need to be eating every 2-3 hours, no excuses). • PROTEIN: should be the size and thickness of your palm

• CARBOHYDRATES: size of your clenched fist (not including veggies, but grains, and starchy

carbohydrates like rice, potatoes, pasta, bread…)

• FAT: a portion size of your thumb (oils, butter, etc.)

#1 – Eat the foods you crave without feeling guilty #2 – Do not stuff yourself or eat until the point of discomfort, aim for 80% full #3 – Wake up when you would normally wake up and eat breakfast! #4 – Don’t skip meals holding out for a single feast; eat throughout the day #5 – Avoid excess alcohol consumption

Workout Checklist:Workout Checklist:Workout Checklist: √ Don’t be a workout hero. MORE DOES NOT EQUAL BETTER OR MORE EFFECTIVE. I’ve designed this

program very specifically based on proven methods of training for fat loss and muscle tone. Do not add in extra workouts because you think it will “burn more calories” and get you faster results. It will be counter-productive!

√ Give your workouts 100% effort. Part of this transformation will be in proving to yourself that you can do

ANYTHING. Don’t give up, push yourself, and prove to yourself that you can bring it 100%!

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The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. Rather, as with all exercise and nutrition programs, The Body Project 21-Day

Transformation is intended only to supplement, not replace, medical care or advice as part of a healthful lifestyle. As such, the information should be used in conjunction with the guidance and care

of your physician. You must consult your physician before beginning this program as you would with

any exercise and nutrition 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 Body Project 21-Day

Transformation, you are agreeing to accept full responsibility for your actions. By utilizing the exercise and nutritional strategies contained herein, you recognize that despite all precautions on

the part of Lindsay Vastola and Body Project®

LLC, 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 Lindsay Vastola and Body

Project LLC, 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 exercise and nutritional strategies of The Body Project 21-

Day Transformation.

Disclaimer Please read the following carefully before starting your new fitness program

Week 1 Workout Schedule

Week 1 workout goal: Focus on perfect form! More is not always better...focus on perfect form, focus on the muscles you're tar-

geting. Do less perfect reps than more less-than-perfect reps. You’ll get better results and lower the risk of injury.

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Dynamic Workout:

Crazy 8s

10-minute

Morning Invigorator

Active Rest HIIT #1 Active Rest

Dynamic Workout:

More Core

HIIT #2

10-minute Morning

Invigorator

This is a short workout to help muscle

recovery after the weekend’s

workouts. This is not as intense as the

dynamic workouts and is meant to be

rejuvenating and invigorating. You

can do this at home and feel free to

do it whenever you need a little

energy boost. It serves to generate

a little body heat to get your

metabolism going for the day.

This shouldn’t take more than about 10

minutes, do each exercise slowly and

deliberately.

10/side Core twist & reach

10 High Plank to downward dog

10 Woodchoppers

10 Scorpions

30-seconds/side High-runner stretch

Repeat 2-3 times

Crazy 8s (for a figure-8)

8 exercise-circuit, 8 reps each set,

3 rounds

5-minute Dynamic Warm-up

10 jumping jacks 10/side mountain climbers

10 woodchoppers Repeat for 5 minutes

• Complete 8 reps of each exercise below.

• Rest 10-15 seconds between exer-

cises.

• Rest 2 minutes then repeat circuit. • Repeat 3 rounds. • Cool down.

1. Squat to press

2. 8/side back rows

3. 8/side swing lunges

4. Ab rockers

5. Burpees

6. Tricep presses

7. Balance curls

8. Lying v-reaches

Keep your eye on your goal!


More Core

A strong core is the foundation of a

lean, sexy, body...


10 jumping jacks 10/side mountain climbers 10 woodchoppers

Repeat for 5 minutes

• Complete each exercise for 30 sec.

• Rest 10-15 seconds between exer-

cises.

• Repeat each circuit for 2 rounds. • Rest 2 minutes then move to the next circuit.

• Cool down. Circuit #1:

Bicycle crunches

Bridges with chest press

DB sit-ups

Circuit #2

Rocking low plank

Ab cross-unders

Helicopters

Circuit #3

Suitcase crunches (w/DB)

Windshield wipers

Heel taps

21-Day Total Transformation Copyright 2012 Body Project®

HIIT Workout #1

(HIIT: High Intensity Interval Training)

You can run, use a treadmill, elliptical,

bike, stair climber, jump rope…whatever you use for cardio.

Your “work” interval is 100% effort and

the “recovery” interval is about 50% effort intended to bring your heartrate down.

For example, you would do hard run/

sprint during the “work interval” vs. an easy jog during the “recovery interval.”

••••••••••••••••••

Work/Recovery ratio for this

workout:

30 seconds work : 1-minute

recovery

5-minute warm-up (i.e. power walk)

Sprint: 30 seconds Recovery (walk or easy jog): 1-minute

Repeat 8 rounds,

cool down 5 minutes

PUSH THROUGH IT!

HIIT Workout #2



••••••••••••••••••

Round 1: 30 seconds at 25% effort

(easy jog) 30 seconds - recover

••••••••••••••••••

Round 2: 30 seconds 50% effort

(1/2 sprint)

30 seconds – recover ••••••••••••••••••


(near full sprint)

30 seconds – recover

••••••••••••••••••


(this is the full “sprint!”)

30 seconds – recover ••••••••••••••••••


30 seconds – recover ••••••••••••••••••


30 seconds – recover ••••••••••••••••••

Round 7: 30 seconds 25% effort ••••••••••••••••••

Recover (light jog/walk) 1-minute, then

start at beginning

Repeat rounds 1-7: 3 times,

cool down 5 minutes

ROCK IT!


Week 2: Workout Schedule

Week 2 workout goal: Focus on intensity! You should now be feeling stronger and fitter. Focus on the intensity of your workouts—so


10-minute

Morning Invigorator

Dynamic Workout:

Fat-Burning

Frenzy

Active Rest HIIT #3 Active Rest

Dynamic

Workout:

Good

Morning

Workout

HIIT #4

Fat-Burning Frenzy

Body-work split circuits with cardio blitz intervals


10 jumping jacks 10/side mountain climbers 10 woodchoppers


• Complete each exercise for 45 seconds • Rest 10-15 seconds between exercises.

• Repeat each circuit for 2 rounds, including cardio blitz) • Rest 2 minutes then move to the next circuit. • Cool down.

Circuit #1: Legs

Frog squats

Swing lunges (45-sec/side)

Deadlifts

1-minute Cardio Blitz

(jump rope, jacks, or mountain climbers)

Circuit #2: Upper Body

Pushups

Balance shoulder presses

Curl—to-lateral shoulder raise

1-minute Cardio Blitz

(jump rope, jacks, or mountain climbers)

Lovin’ the fat-burn!

Good Morning Workout

The perfect morning total body circuit….

5-minute Dynamic Warm-up 10 jumping jacks

10/side mountain climbers 10 woodchoppers


• Round 1: complete each exercise for 1-minute. • Round 2: complete each exercise for 45 seconds. • Round 3: complete each exercise for 30 seconds.

• Rest 10-15 seconds between exercises, and rest

2 minutes between rounds.

• Cool down.

1. Good mornings

2. Lunge-squat pivots

3. Low plank

4. Ab Rockers

5. Burpees

6. Ab crossunders

7. Reverse plank

Feeling it?!



HIIT Workout #3


You can run, use a treadmill, elliptical, bike, stair

climber, jump rope…whatever you use for cardio.

Your “work” interval is 100% effort and the recovery interval is about 50% effort. Be sure to

bring your heartrate down, so if you need to take more “rest” be sure to do so for maximum benefit

For example, you would do hard run/sprint during the “work interval” vs. an easy jog during the

“recovery interval.” ••••••••••••••••••

Work/Recovery ratio for this workout:

30 seconds work : 30 seconds recovery


100% effort: 30 seconds Recover: 1-min

Repeat 10 rounds,

cool down 5 minutes

NICE WORK!

HIIT Workout #4




Your “work” interval is 100% effort and the recovery interval is about 50% effort.

For example, you would do hard run during the “work interval” vs. an easy jog during the “recovery inter-

val.”

•••••••••••••••••• 3-minute warm-up (i.e. power walk)

Rounds 1-3: 30 seconds work : 1-minute recovery

Rounds 4-6: 30 seconds work: 45 seconds recover

Rounds 7-10: 30 seconds work: 30 seconds re-

covery

Cool down 5 minutes

SWEAT FEST!!


Week 3: Workout Schedule

Week 3 workout goal: Focus on intensity! You should now be feeling stronger and fitter. Focus on the intensity of your workouts—so


Dynamic Workout:

5x20

10-minute

Morning Invigorator

HIIT #5 Active Rest

Dynamic

Workout: Tabatas

HIIT #6 Active Rest

5 x 20

5 rounds of intense intervals to increase cardio en-

durance, build lean muscle, and increase metabo-

lism...

5-minute warm-up...your choice Jump rope

Treadmill/jogging Dynamic warm-up

• Complete the following 5 exercises for 20 reps each

• Little to no rest in between exercises • Rest 2 minutes between circuits • Repeat entire circuit for 5 rounds • Cool down.

20 DB jacks

20 high knees (10/side) 20 mountain climbers (10/side)

20 sit-thrus (10/side) 20 wide squat jumps

Awesome job!

Tabata’s

This workout incorporates “Tabata”-training

workouts. This is an intense method of interval

training proven to significantly increase your body’s

“afterburn”

5-minute warm-up...your choice Jump rope

Treadmill/jogging Dynamic warm-up

• Complete each exercise 20 seconds work : 10 seconds

rest.

• Each exercise you will repeat for 8 rounds before moving on

to the next exercise. Rest 1-minute between exercises.

• This workout should be incredibly intense, you may even

experience muscle failure toward the end of the workout. This is ok...this will help your ultimate strength and endurance.

• Be sure to watch the video of this workout to ensure you are executing properly.

Tabata squats

Pushups

Split lunges

Shoulder presses

Criss-cross mountain climbers

20 seconds work : 10 seconds rest

8 rounds



HIIT Workout #6




Your “work” interval is 100% effort and the recovery interval is about 50% effort. Be sure to

bring your heartrate down, so if you need to take more “rest” be sure to do so for maximum benefit.

For example, you would do hard run during the “work interval” vs. an easy jog during the “recover

interval.” ••••••••••••••••••

Work/Recovery ratio for this workout:

30 seconds work : 1-minute seconds recovery


100% effort: 30 seconds Recover: 1-min

Repeat 10 rounds,

cool down 5 minutes

NICE WORK!

HIIT Cardio Workout #5


3-minute warm-up (i.e. power walk) ••••••••••••••••••

Round 1: 1 minute at 25% effort (easy

jog) 30 seconds - recover

••••••••••••••••••

Round 2: 1 minute 50% effort

(1/2 sprint) 30 seconds – recover

••••••••••••••••••


(near full sprint) 30 seconds – recover

••••••••••••••••••


(this is the full “sprint!”) 30 seconds – recover

••••••••••••••••••


30 seconds – recover ••••••••••••••••••


30 seconds – recover ••••••••••••••••••

Round 7: 1 minute 25% effort ••••••••••••••••••

Recover (light jog/walk) 1-minute, then

start at beginning

Repeat rounds 1-7: 3 times,

cool down 5 minutes

ROCK IT!


Ab Cross-unders

Ab Rockers

Bicycle

Burpees

1 3 2

4 5


212121---Day Body Project TransformationDay Body Project TransformationDay Body Project Transformation Exercise LibraryExercise LibraryExercise Library

Bridge to Chest Press

Frog Squats

Good Mornings

DB Jacks

DB Situps

Deadlifts


High Plank to Downward Dog

Heel Taps

Helicopters

Jump Squats

Pushups

Rocking Plank


Squat Press

Suitcase Crunches

Swing Lunge

Triceps Press

Sit-Thrus


Workout Notes


Workout Video Links Visit the links below for each workout

Dynamic Warm-up

http://www.youtube.com/user/BodyProjectFit?feature=mhum#p/u/19/UGjvCWnJOig

Morning Invigorator

http://www.youtube.com/user/BodyProjectFit?feature=mhum#p/u/17/lG3hUvS5A6w

Crazy 8s

http://www.youtube.com/watch?v=JD0hnoS4VtI

More Core

http://www.youtube.com/watch?v=FTyWimOI0R4

Fat Burning Frenzy

http://www.youtube.com/user/BodyProjectFit?feature=mhum#p/u/13/kN7CuQgb5hA

Good morning Workout

http://www.youtube.com/user/BodyProjectFit?feature=mhum#p/u/12/Vbkdwvc_gwc

5X20

http://www.youtube.com/user/BodyProjectFit?feature=mhum#p/u/10/X76uR4d4lrc

Tabatas for Fat Burn

http://www.youtube.com/user/BodyProjectFit?feature=mhum#p/u/9/bzk4x4muWJU


your transformation starts here…. - identity magazine€¦ · you eat less food then you lose...

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