7 day challenge workbook for women
TRANSCRIPT
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From the creators oF:
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- LIVE THE LIFE FOR WOMEN -This is our 12 week program for women. Whether you want to lose fat, get toned, or just simply look and feel amazing; this
program is the easiest way to accomplish any goal for women.Order online at: www.KristiApproved.com
Also by Kristi Approved:
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For women who want to look & feel absolutely amazing
Nutrition, Hydration, Resistance Training, Cardio Training, Rest,
Supplementation, Accountability
™
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Copyright © 2009 by Kristi ApprovedAll rights reserved. No part of this manual may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system without written permission from the publisher.
Kristi Approved 7 Day Challenge for Women First Edition, 2010
Printed in the United States of America
www.KristiApproved.com
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TABLE OF CONTENTS
WELCOME TO THE SEVEN DAY CHALLENGE
INTRODUCTION
GET STARTED NOW
GOAL ACHIEVEMENT
Goal Guidelines
take a Look Inside
Goal Worksheet
measure Up
THE 7 KEYS
NUTRITION METHOD
Nutrition method explained
meal Prep made easy
meal Prep tools
I’m stuffed!
I’m starving!
Meal Plan/Grocery List
WORKOUT METHOD
Workout method explained
Personal trainer
essential equipment
Work Outs
NOTES
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Congratulations on choosing to take our
7 Day Challenge. You're going to love
this! It's simple to follow, it's easy to
understand, and you will see amazing
results in just 7 short days.
We encourage you to get started right
away, don't delay your better health and
energy.
LIVe the LIFe!Jesse, Trish, Kristi, and Brent
WELCOME
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The Kristi Approved 7 Day Challenge was developed to help all people
realize how simple it can be to eat healthy, be active, and enjoy life! This
is your opportunity to take advantage of our knowledge and expertise for
FREE. When we say this is an opportunity, we mean that you can literally use
this FREE guide book with our BONUS GIFT: The 7 Keys to Increasing Your
Metabolism, to create a healthy and energized life...not just for 7 days.
We call it a "challenge" because we are actually challenging you to do one
thing:
Stop looking for QUICK FIXES and get your body in order.
We know you can do it, we've seen hundreds of our clients do it, and we've
done it ourselves.
Besides our dreams, desires, and our mind, we believe the body is the next
most important thing we all have to live a truly exceptional life. There's just
one problem in today's world...we seem to want something for nothing (or for
very little effort). So all the QUICK FIX diets and programs were "born" to try
and satisfy our desires of something for nothing. These diets and programs
seem to fit into a few categories:
1. Extreme Diets
2. Extreme Workouts
3. 'Magic' fat burning pills and juices
4. Exercise Gadgets
We realize you've probably tried a couple or maybe even all of them. And you
probably got the same results that most of us have...some initial weight loss,
only to gain it all back and THEN SOME! Life doesn't have to be like that, but
it will always STAY that way until we stop looking for a QUICK FIX. That's why
our company was born, to bring a real life solution for real life!
INTRODUCTION
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We challenge you to get out of the "quick fix cycle" and start to truly Live the
Life.
Over the next 7 days we're asking you to commit to this simple and easy plan, if
you do, you will see results and you will be amazed!
It’s time to get started toDaY!
LIVe the LIFe!
THE KRISTI APPROVED TEAM
www.KristiApproved.com
Lehi, UT
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Now that you know what to expect, let’s get started. This page gives you a quick checklist to get started NOW! Follow the simple checklist below to get the best results. Remember, we’ve provided all the tools, you provide one thing...the desire to LIVe the LIFe. Here’s to your next 7 days.
1. TAKE YOUR BEFORE PICTURE 2. SET YOUR GOALS3. RECORD YOUR STARTING WEIGHT & MEASUREMENTS4. REVIEW THE 7 KEYS 5. MAKE THE DECISION & COMMIT TO STICK TO THE 7 DAY CHALLENGE FOR THE NEXT 7 DAYS6. PLAN YOUR WEEK WITH THE 7 KEYS
START WITH THE MEAL PLAN IN YOUR BOOK NUTRITION METHOD
7. GO GROCERY SHOPPING WITH YOUR GROCERY LIST
8. PREP YOUR MEALS (OPTIONAL)
9. EAT YOUR FIRST KRISTI APPROVED MEAL
WORK OUT METHOD
10. LEARN YOUR WORKOUTS
11. START YOUR FIRST KRISTI APPROVED WORK OUT
12. RECORD YOUR FINAL RESULTS IN YOUR GUIDE BOOK UPON
COMPLETING THE 7 DAY CHALLENGE
13. REPORT YOUR RESULTS TO US!
14. TAKE YOUR AFTER PICTURE, COMPARE, AND CELEBRATE!
GET STARTED NOW
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GOAL ACHIEVEMENT
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If you want to get optimal results over the next 7 days, DO NOT start until you
set your goals with the Goal Achievement guidelines below. It’s very simple
and powerful. It’s worth the small investment of time.
Here are the steps to follow in order to achieve your 7 Day Challenge Goal:
Step 1: take your Before Picture and write down words and/or phrases that describe you feel in the before picture.
Step 2: Fill out the Goal Worksheet on the following pages.
Step 3: For the next 7 days, read your goals and affirmation and commit to take the challenge every morning and evening.
Step 4: celebrate! on Day 8 first thing in the morning, take your after Picture and compare it to your Before Picture. Write down how you feel, what you experienced and how this has helped you.
Go ahead and get started now!
GOAL GUIDELINES
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TAKE A LOOK INSIDE
BEFORE PICTURE
GOES HERE
TODAY
2.5” X 3.5”
WALLET SIZE
AFTER
PICTURE
GOES HERE
in 7 days
2.5” X 3.5”
WALLET SIZE
Write down 10 words or phrases
that describe how the person in
the photo is feeling inside:
_________________________________
_________________________________
_________________________________
_________________________________
_________________________________
_________________________________
_________________________________
_________________________________
_________________________________
_________________________________
_________________________________
_________________________________
_________________________________
Write down 10 words or phrases
that describe what you WANT to
see in the after picture:
_________________________________
_________________________________
_________________________________
_________________________________
_________________________________
_________________________________
_________________________________
_________________________________
_________________________________
_________________________________
_________________________________
_________________________________
_________________________________
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Step 1: What is your VISION? (What do you want your results to be after 7 days? How
much weight lost? How much energy do you want to have?)
Step 2: What is your MISSION? (Why do you want these results? Why is this Vision
important to you? What will your Vision enable you to accomplish in your life?)
Step 3: What is your STRATEGY? List your obstacles here: (what foods do you need to
stay away from? will you be traveling? etc)
List your Solutions here: (what will you do to avoid certain foods, places, people, etc)
Step 4: Who is your FOLLOW THROUGH PARTNER? What day and time will you check
in with them each week? (Find someone to take the 7 Day Challenge with you; your spouse,
friend, sibling, etc and have them sign up online too)
Step 5: Write your AFFIRMATION here (I am): example: I weigh 175 pounds by April 1st,
have more energy to play with my kids, and have a better knowledge of how to improve my
health and vitality.
GOAL WORKSHEET
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MEASUREMENT GUIDE:Weigh in and record measurements the morning of your first day. After 7 complete days, record your measurements again on the 8th day in the morning and compare.
M1 = Measuring tape across your belly button line going completely around your waist.
M2 = 8 inches down from belly button, measure hips. Make sure feet are together.
MEASURE UP
STARTING MEASUREMENTS
7
TOTAL
DATE
DATE
M1
M1DAY
M2
M2
LBS
LBS
M1
M2
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THE 7 KEYS
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KrIstI aPProVeD is built upon 7 proven principles of nutrition and fitness
that we call the 7 KeYs. Each key is equally important and together the keys
are synergistic. The keys build upon each other. As you apply all 7 KeYs to
your life, you will reach your goals much faster. It is very important to master
all 7 KeYs if you want the quickest and most dramatic change. Those who
haven chosen to follow all 7 KeYs have always seen better results. These are
the the people who truly transform their lives for the better. We encourage
you to make it a priority right now to plan the 7 KeYs into your daily
schedule. You will be much happier with your results.
Chances are you know and practice one or two of the 7 KeYs already. You
may even be familiar with all seven. However, it is the application of these 7 KeYs together that empowers you to achieve dramatic life changing results.
Our 12 week LIVe the LIFe program is designed to guide you and help you
master these 7 KeYs, but you don't have to LIVe the LIFe in order to start
following these 7 KEYS.
Kristi Approved has perfected the 7 KeYs for men or women to produce
outstanding results no matter what type of body you currently have. This
system revolves around a major factor called your metabolism.
metaBoLIsm: Your metabolism is the rate at which your body uses energy,
or burns calories.
The purpose of the 7 KeYs is to speed up and optimize your metabolism to
burn the most calories as quickly as possible. Any time you decide to eliminate
one of the 7 KeYs, you are choosing to slow your metabolism, meaning your
results diminish. It is important to understand that your metabolism is very
forgiving and will immediately start to improve the very moment that you
start following the 7 KeYs. Treat each one with the same importance. For
example, a commonly overlooked key is rest. Some people feel like they are
eating perfectly, exercising perfectly and hydrating perfectly. They get good
THE 7 KEYS
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results, but they continue to go to bed at midnight or later and they don’t
understand why they’re not getting GREAT results. Rest is just as important
as the other 7 KeYs. By following these metabolic enhancing keys, you WILL
reach your full potential and become the person that you want and deserve to
be!
In the following pages, we explain each of the 7 KeYs in quick detail to help
you understand how each one enhances your metabolism. Read over each key
and plan them into your week to assure you follow them to the best of your
ability. If you think you will master the7 KeYs without planning them into
your week, you are in for a big surprise and will not get the optimal results.
We’ve taught hundreds of men and women to follow the 7 KeYs. We've
proven that planning your week leads to better and faster results every time.
We encourage you to do your planning the same day you prepare your meals;
doing this will help you master the 7 KeYs. We’ve given you an example on
the following pages of implementing the 7 KeYs into your next 7 days. Use
this as a template to begin.
METABOLISM
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3
45
6
7
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NUTRITION KeY 1Eat 5-7 meals with the right types of foods and with correct
food group combinations, every 2-3 hours. Prepare your meals
in advance.
HYDRATION KeY 2 Drink 3-4 Liters of Water per day. (96-128 oz.)
RESISTANCE TRAINING KeY 3Weight bearing exercise 3-5 days per week.
CARDIO TRAINING KeY 4Perform cardio training for 20-45 minutes, 4-6 days per week.
REST KeY 56-8 hours of rest per night. Asleep by 10-11pm is optimal.
SUPPLEMENTATION KeY 6Consume proper supplements including: Multivitamins,
essential fatty acids, recovery supplementation, protein
powder, pre-work out supplementation.
ACCOUNTABILITY KeY 7Accountability is essential to changing your habits. When you
are reporting back to someone, you will perform better, stay
committed and change your habits much easier.
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MONDAYTIME
6am Meal 1, supplements, 1/2 liter water
Resistance training, 1/2 liter water
Cardio training, 1/2 liter water
Meal 2, 1/2 liter water
Meal 3, 1/2 liter water
Meal 4, 1/2 liter water
Meal 5, 1/2 liter water
Meal 6, supplements, 1/2 liter water
1/2 liter water, sleep
7am
8am
9am
10am
11am
12pm
1pm
2pm
3pm
4pm
5pm
6pm
7pm
10pm
LIVING THE 7 KEYS
TIPS:Schedule reminders in your cell phone or planning software to remind you to eat your meals, etc. You can usually put these on “repeat” and you’ve planned your meal times for the week.
Schedule your water at the same time as your meals and get a 1/2 liter in each time. By the end of the day, you’ll drink your 4 liters.
If you take a pre and post workout supplement, don’t forget to schedule it. Keep it in your gym bag or with your workout gear.
Don’t forget to schedule your weigh in and measurements once per week. Do it in the morning and on the same day to get consistent results. Report your results to Kristi Approved so we know how to help.
Stick with your commitment to go to bed on time. Remember that most things can wait until the next day!
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Did you know that 70-80 percent of how you look and feel is based upon what you put into your mouth?
You can work out as hard as you want, but if you come home from your work
out and blow it in the kitchen, you will not succeed. There are all kinds of
studies on what to eat and what's best for your body: low fat diets, the "new"
higher fat diets, low carb diets, juice diets, veggie diets, all natural diets, and
so much more. We've assisted hundreds of men and women and have tested
our own methods on them and ourselves. What we've found as the best way to
approach nutrition is to follow FOUR guidelines:
1. Eat often and at optimal times.
2. Eat the right types of foods.
3. Eat the correct portions and combinations of food.
4. Prepare your food in advance.
Before we go any further, remember that one of the largest benefits to the
LIVe the LIFe program is that everything is already laid out for your
nutrition. So sit back and relax, you won't be creating your own meal plans or
trying to count how many calories you've eaten, it's all done for you. There's
also a section called "Meal Prep Made Easy" to assist you in your meal prep.
EAT OFTEN AND AT OPTIMAL TIMESYou should eat every 2-3 hours, 5-7 times per day. The optimal times to eat
have to do with what time you wake up, when you work out, and when you
go to bed. We suggest you eat your first meal within one hour of waking up;
your metabolism is hungry and needs fuel to keep burning fat. Don't starve
your metabolism. We also suggest you eat about thirty minutes before you
workout. This gives you the energy to get a higher intensity work out resulting
in a better caloric burn during and after your workout. Many people claim to
get nauseated from eating before working out. The solution to this nausea is
to do your resistance training first, followed by cardio. This will give your body
NUTRITIONKEY 1
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the chance to digest before it is time to do your cardio. By then, you will feel
more energized and not get that nauseated feeling.
EAT THE RIGHT TYPES OF FOODSThe right types of foods are "common sense." You know what's bad for you,
that may even be one of the reasons you've purchased this program, you've
learned a little too well what's bad for you. But just to be clear: sweets, candy
bars, pizza, fast food, chips, and processed foods are the WRONG types of
foods. To keep this simple, you will be given exactly what type of food to eat
on your meal plan. We know there are other options out there besides what is
in the meal plan we've created, but don't make it complicated. Just stick to the
plan! We've formulated the calories perfectly for each week based on research
and testing. Don't try to out smart the program, you will be wasting your time.
The best results come from sticking to the meal plan with precision.
EAT THE CORRECT PORTIONS & COMBINATIONSLike we mentioned before, we have you covered. Your meal plan for the next
7 days is already created and waiting for you. It has the correct portions and
combinations to give you plenty of calories each meal and for the total day.
PREPARE YOUR FOOD IN ADVANCEOut of all four guidelines, this will be the one that makes your life a breeze
once you get it down. Meal preparation will help you stay motivated,
scheduled, and most of all prepared for any scenario. You will always be able
to live this lifestyle if you stick with the meal prep suggestions and schedule.
LIVe the LIFe members find this section to be very useful in customizing
this lifestyle to their occupation and social environment. Remember that busy
world we all live in? Meal preparation was not as important fifty, thirty or even
ten years
ago. Most people actually had time to sit down and enjoy a meal every few
hours. Three words for you: LIFE IS FAST! That's exactly why if you don't
prepare your meals, you are asking for failure. With that said, if you don't
prepare your full week in advance, that's okay! All we're saying is have a solid
plan for your meals each and every week, especially for your 7 Day Challenge.
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Remember these four guidelines and you will be on your way to an amazing
body for the rest of your life. Don't take nutrition lightly. We've all heard
about intense workout programs and the newest gadget to burn fat. What's
amazing is at the end of most of those program advertisements is they always
try to throw in something to the effect of - "Oh yeah, and here's a suggested
nutrition plan to follow. Good luck with that!" There's a specific reason we
touch on this key first. This is where most of us out there have gone wrong.
We seem to focus on getting to the gym first, and healthy eating as an added
benefit. This flawed thinking results in a lot of effort with little outcome.
Focus on nutrition first and you will start to see results faster with less effort.
If you skip this key, you will not receive the results that you can acquire. Again,
the steps are simple but must be followed for an optimal outcome. Workouts
are the added bonus, your nutrition is what will make or break the next 7 days.
That's why we put so much focus on creating the perfect meal plan for you.
Let's put it this way, if you are having an overwhelming day and you need to
choose between your workout and sticking to the meal plan, guess which one
you should ALWAYS choose? You guessed it, the meal plan. Nutrition is vital
to your success.
Note: Since this is only 7 days, you'll want to make every effort to still get your
workout in if you're trying to get the most results possible.
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how is water going to help me lose weight?
You've heard the old saying "Drink 8 glasses of water per day?" That's not a
bad start, but we don't think it's quite good enough. Water will actually assist
in shedding body fat, so it's important that you get the right amount. Here's
the main points you need to understand about water:
1. Drink 3-4 Liters of water per day (12-16 8 oz. glasses of water)
2. Keep a water bottle or jug with you wherever you go.
3. Adequate water intake helps with muscle recovery, leaving you less
sore at the end of the day.
4. Your body will be a pro at distinguishing between true hunger and
'snackiness.' Your cravings decrease while your energy levels increase.
It couldn't get better.
SHED BODY FAT by simply drinking H20! We often get the question, "What
happens to my skin when I loose all the weight, does it hang? Will I have to
get surgery to get the extra skin fixed?" LIVe the LIFe suggests "NO" in
most cases. By drinking our recommended water intake, your skin will tighten
resulting in a much younger look. You will be thrilled with the positive effects
water has on your body as it's taking on a new look.
Drink the majority of your water prior to 5-6pm. This can help with water
retention that may occur when too much water is consumed prior to bedtime.
The simple solution is to sip on your water throughout the day. Guzzling can
cause nausea and water retention. We certainly aren't trying to get you to
'overdose' on water, because it can be dangerous if you drink too much. It
really has a lot to do with your activity level, health conditions, and if you're on
any medications that may make it dangerous to drink our suggested amount.
If drinking this much water is just simply overwhelming, then take it one 'glass'
at a time and try to add one more glass to your day every other day. You'll be
surprised how much this will effect your weight loss and energy levels.
HYDRATIONKEY 2
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Will I get bulky if I lift weights?
We get this question from all women that haven't experienced the truth about
resistance training. Resistance training is the most effective type of work out
to burn fat and lose weight. Most women think they will get bulky when they
start a resistance training program - they are mislead. This is the best way to
loose weight and body fat. You can loose weight through nutrition alone, but
lifting weights will give the new look of a tighter and leaner physique. Most
women pick cardio first. It is time once and for all to switch the order. If you
have to pick cardio or resistance training, choose to do resistance training
due to the post work out burn. Overall, you will burn more calories by lifting
weights.
THE DOUBLE BURNWhat is a double burn? When you lift, you activate your lean body mass and
get up to a forty-eight hour post work out caloric burn. Then you add the
cardio directly after your lifting session and this will give you a double burn.
During cardio you burn calories, but very little, if at all, afterwards. So, if you
combine the two you get best of both worlds.
Combined with Kristi Approved meal plans, this is the perfect recipe to a lean
physique. You do not have to go extremely heavy, but definitely wake up your
muscle fibers. You can activate your muscles without needing to go heavier in
weight.
This resistance program is carefully formulated, building upon each work out
through a series of supersets. If you haven’t done much resistance training in
the past, please refer to the instructional videos on our website to learn how
to do each work out. This will save you time, frustration, and prevent injuries.
Depending on your level, you need to start where you feel comfortable, but
don’t delay starting just because you have the mental block of “I can’t do that.”
If you have this attitude of “my muscles don’t work like that,” then they won’t!
RESISTANCE TRAININGKEY 3
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Change your belief in yourself and make it happen! It is so simple and
invigorating, that once you get the hang of it, you won't understand how you
did without it.
Our resistance training program is made to get fast and effective results. If
you choose to do your 'own' work out, you may be choosing to get slower
results.
If you have traditional fitness classes that you still want to attend, go for it!
But remember that resistance training is vital to burning fat.
Resistance Training will activate your lean body mass with side effects of:
1. Increased metabolism
2. Tighter physique
3. Body fat melting away
4. Better posture, decreasing or eliminating lower back pain, and
improving overall muscle balance.
CARDIO TRAININGKEY 4Burn more calories by doing Less cardio!
Kristi Approved has created the perfect balance between the calories, cardio,
and resistance training you will be doing over the 7 days. Matching these
three keys together is crucial in the development of a new physique. There is
a synergistic result when you follow the perfect balance between these three
keys.
Kristi Approved believes in a healthy amount of cardio, but DO NOT OVER
DO IT! What is overdoing it? Most women that already work out are cardio
addicts! They focus so much on cardio which can sometimes throw their
appetite out of whack. If you're not a cardio addict, this will be a easy
conversion for you. If you are a cardio addict, then it’s time to back off a little
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on the cardio and put a majority of your focus on the resistance training.
Doing too much cardio will slow your results.
Here’s what you will be doing over the next 7 days:
1. Perform cardio 20-45 min per day, 4-6 days.
2. Day 6 is optional cardio day of 45-60 min. Optional meaning it’s your
choice to burn those extra calories, but if you’ve had a great week of
work outs, you may want to take a break.
RESISTANCE LEVELWhat level should you be at when doing cardio? When doing your cardio,
perform it at a level where keeping up a conversation would be difficult. You
should be able to comment back to a person, but not talk as if you were on a
lazy Sunday afternoon walk. We want you to sweat! Sweating is very healing
and therapeutic, plus it’s a good sign that you’re truly working at a challenging
pace. You can choose to wear a heart rate monitor if wanted, but more than
anything, go for perceived exertion. EXAMPLE: we suggest you work at a level
7-8 (0 being sitting on the couch and level 10 being completely BREATHLESS!)
CONSISTENT CHANGESwitch up your form of cardio as suggested in the book. A lot of women switch
up their cardio TOO much, meaning they do step class Monday, swim Tuesday,
jump rope Wednesday, kick boxing class Thursday, etc. Please do not do this,
stick with the same cardio we suggest in the book. Your body needs to adapt to
a piece of equipment or type of cardio. But remember you can also over adapt.
An example would be someone that only runs for one year straight, doing no
other type of cardio. Let’s be straight forward, this is not effective, you are
getting optimal results running every day.
RESISTANCE VS. CARDIO TRAININGWith resistance training you burn fewer calories during the workout but create
a forty eight hour post work out burn. With cardio training you create a INTRA
work out burn, meaning you burn during the actual cardio session and not
much after (much lower than weights). This cardio intra work out burn will
certainly add to the total calorie deficit that you are creating. But the benefits
to resistance training simply outweigh cardio training. That’s why the
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balance that we’ve provided in your guide book is the perfect amount for fast
and effective results. During the week, you’ll notice your resistance training
will push your limits, but then you’ll also add a quick cardio of 20-45 minutes to
create that larger calorie deficit.
Cardiovascular training aids in:
1. Muscle recovery
2. Increased mood levels (the natural endorphin release)
3. Heart health
4. Fat burning
5. Detoxifying (Sweating is good for shedding and flushing out
toxins that naturally build up due to daily stress, work outs,
environment, etc.).
Again, we ask you to perform your cardio AFTER your resistance training due
to receiving that DOUBLE BURN we previously mentioned.
RESTKEY 5Nearly 50% of the adult population in the United states is sleep deprived!
Getting enough sleep at night will increase your consistency in ALL areas of
your progression towards the goals you've set. Make it a priority to be asleep
on time for the next 7 days, just commit and then do it. We suggest you get
6-8 hours of sleep every night. But here's something that's very important, be
asleep before 11pm. You'll be surprised how effective this will be.
Keep in mind that this means that for most of us, we need to get in bed by
10:30pm or earlier. In the circumstance that you may work night shifts, be
on-call, have rotating shifts, etc. get at least eight hours no matter what! That
way, you may still have the challenge of a unnatural sleep pattern, but you
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will at least get the benefits of the correct amount of rest.
The correct amount of rest:
1. Improves your mood
2. Minimizes water retention
3. Improves muscle recovery
Mood is the obvious one that most of us know. If you get adequate sleep, you
will be in a better mood. This is because of brain functionality. Sleep is when
your body takes time to re-balance and re-focus. This enables you to be more
patient, creative, forgiving, understanding, and you just ‘feel better.’
Rest also minimizes water retention, which is what keeps you at a more
consistent weight and will assist in balancing your hormones. Most people
notice a greater weight loss in the morning after a good night’s sleep, letting
their body shed water.
Muscle recovery is the biggest reason we’ve made Rest one of our 7 Keys.
Many people like being sore. It’s kind of like their ‘trophy’ that they receive
for working out so hard. We hate to burst their bubble, but being sore is not
the way to burn fat. In fact it can actually decrease your metabolism if you’re
always sore and never letting your muscles recover. You see, your body will
actually focus more on burning fat when it’s done repairing or recovering.
RECOVERY VS. FAT BURNINGThink of being sore as being in recovery mode. Your body will focus more
on recovery before fat burning. Guess what that means if you’re always
recovering? You’re actually preventing optimal fat burning. Again, the key
is balance. Balance your soreness and actually try to prevent your soreness.
There are really two ways to prevent soreness and enhance recovery. One
is to get your 6-8 hours of sleep every night. The other is through taking
supplements that will aid the body in recovery (our next key to LIVE THE LIVE).
Rest is one of the hardest to implement into our fast paced lives, especially
with children or odd work schedules. Nevertheless, it can and should be done.
So plan it into your daily schedule to make sure you receive your rest,
especially over the next 7 days. Rest will boost your metabolism!
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SUPPLEMENTATIONKEY 6supplementation - supplements your efforts and enhances your results.
We are constantly researching supplements and updating our recommended
products. We recommend to all our members to make it a priority to take
what we call the Essential Four:
1. Multi-Vitamin
2. Essential Fatty Acids
3. Recovery Supplement
4. Protein Powder
The reason we believe these to be our Essential Four is because they all
create a better and stronger metabolism. For the more active member, we
recommend to add a fifth supplement that’s a pre-work out supplement. We’ll
address the pre-work out supplement later.
MULTI-VITAMINThe majority of people already take a multi-vitamin. We recommend using a
multi-vitamin created from whole foods. We believe this is the best kind to
take because whole foods break down naturally, can be taken on an empty
stomach, and don’t give you a nauseated feeling.
ESSENTIAL FATTY ACIDSYour body will not burn fat if you don't have the optimal amount of fat in your
diet. Since our meal plan has a lower fat content, the easy and effective way
is to give your body the best fats possible, which are the essential fatty acids.
Essential fatty acids also aid in stabilizing your mood and hormone balance,
satisfing your appetite, increasing skin tone, enhancing your vision, and
enhancing your metabolism.
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RECOVERY SUPPLEMENTSRemember when you were reading about Rest and how it was one of the ways
that your body recovers your sore muscles? Well, here’s the secret behind a
recovery supplement. It helps you ‘cheat’ and assist in recovering even faster
that with sleep alone.
The time that you actually take your recovery supplement is crucial. We
always recommend that you take a recovery supplement directly after your
workout and also right before you go to bed. Taking it after your workout will
rush the supplement straight to your needed ‘repairs’ and start aiding in re-
building your muscles. Taking it right before bed is helpful because that’s when
your body is doing most of the recovery and repair, while you sleep.
PROTEIN POWDERThere are a few main reasons why we include protein powder as part of
our Essential Four. Protein powder is an immediate source of fuel for your
muscles. Since protein contains essential amino acids, the building blocks of
your muscles, you can imagine how important it is to get the correct amount
of protein into your daily meal plan. Kristi Approved has created the perfect
meal plans for you to get adequate amounts of protein in your diet through
natural resources like chicken, beef, cottage cheese, yogurt, eggs, beans, and
more. We’ve also included protein shakes as part of your meals plans. The
easiest way to get your protein into your meal plan is through protein powder.
Protein powder is very convenient, plus it is much easier to digest when
compared to something like chicken.
Eating a protein shake at any time of the day will benefit you. However, there
are optimal times to eat a protein shake. Morning, right before your sleep,
pre-workout, and post-workout are the best times to feed your muscles a
digestible protein such as whey protein. This is because of the state your
muscles are in at these times. We’ve already included in our meal plans when
to take your shakes. Follow the meal plans and eat your protein shakes at
the prescribed times to get optimal results. We recommend you never use a
protein shake as your main source of food, two to three per day is plenty.
PRE-WORKOUT SUPPLEMENTThis will increase blood flow which means more energy and better recovery.
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The right pre-workout supplement will contain a balance of ingredients that
will not only give you a better ‘pump,’ but a better recovery as well. You really
have to try out a pre-work out supplement and see how your body responds
to it before you pick a favorite. Pre-workout supplements are relatively new
to the market. Many brands out there claim to be the best and all have their
proprietary blends. Most of them contain stimulant ingredients like caffeine
and other stimulants as well, so the first thing to consider is how sensitive
your body is to these stimulants and figure out which one your body responds
to the best. Check our website for updates and more guidelines for our
recommended pre-workout supplements. Remember that we recommend this
supplement to those who have already been working out and feel comfortable
with resistance training.
When it comes to speeding up your metabolism, you definitely don’t have to
take extreme supplements, but the Essential Four will assist in building and
repairing your body, which will optimize your metabolic rate. We always keep
updates on our website containing the latest information on supplements and
which products we recommend. You can also contact us with any questions
via e-mail.
ACCOUNTABILITYKEY 7It's not your ability, but your accountability that determines your success.
Accountability is our most important key next to nutrition. We have worked
with hundreds of clients one on one and in group settings, witnessing over and
over that accountability is absolutely needed to help a person go from point
A to point B, especially any time they are changing their habits. In the case
of nutrition and fitness, these habits can be the most challenging to change,
giving all the more reason for accountability.
What does accountability mean? It means to answer to someone or report
back to someone. You will find so much power in our accountability system. In
our LIVe the LIFe system we give you the motivation and the will to form
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new habits that you otherwise wouldn’t form on your own. It also helps you
measure your progress and achieve your goals. Since you are taking our FREE
7 Day Challenge, you will not have access to our Kristi Approved coaches via
phone or in person, but we welcome your email for support you may need at
any time during these 7 days. But to give you a inside look on how our LIVe the LIFe accountability program works:
Here's how our accountability system works:1. Weekly Live Conference Call2. Monthly Newsletter3. Weekly LIVE THE LIFE Report4. Never Change Alone5. Email & Phone Support6. Free live events held nationwide
WEEKLY CONFERENCE CALLEvery week, we hold a live conference call held by a Kristi Approved Coach
that leads the discussion of that weekly topic. You will hear insights, tips,
suggestions, education, and receive motivation that is extremely valuable for
your upcoming week. You will feel uplifted and energized for the coming week
when you get off our conference call.
MONTHLY NEWSLETTERYou will also automatically get a monthly electronic newsletter e-mailed to
you. This newsletter is topic specific for each month. It correlates directly
with the Kristi Approved "lifestyle" of eating and workouts. It gives you the
tips and tricks to follow in order to make the most of your month. You will
find yourself looking forward to these newsletters because they are so packed
full of easy to understand information that will help you gain a complete
understanding of nutrition and fitness, enabling you to LIVe the LIFe.
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WEEKLY LIVE THE LIFE REPORTSince being accountable is reporting back to someone, we want you to report
back to us on a weekly basis with your measurements and results for the past
week. We will never ask for your current weight or inches, just weight and
inches you've actually lost. You will want to track this in your book on the
Measure Up page, however, we want you to also go to our website and report
your results back to us. We've made it very easy and quick to do. How does
this help you? First of all, we actually look at your results every single week
and make sure you're moving forward. We can also use this report to give
you better personal feedback on working towards your goals. Reporting your
results will give you a sense of accountability and give you more motivation to
stick to your commitment.
NEVER CHANGE ALONEWhen we say 'never change alone,' we're not referring to your change of
clothes. We're referring to you actually finding another person to LIVe the LIFe at the same time as you. We know statistically that if you LIVe the LIFe with someone else, you will be far more likely to succeed in reaching
your goals, than by yourself. To help encourage you to find someone to change
with you, we offer you a referral check for every person that decides to sign up
for LIVe the LIFe. We want to give you all the encouragement you can get,
so use this referral program to your advantage. There is no limit to the amount
of checks that you can receive. You can invite your brother, sister, mother,
father, cousins, friends, coworkers, associates, neighbor, spouse, or children.
Give yourself a HUGE advantage and call someone NOW to LIVe the LIFe
with you!
EMAIL & PHONE SUPPORTOur email and phone support is simple. If you ever have a question, concern,
need to talk, need to cry, need to complain, or need to just let it all out...we're
here for you. Please email or call us and we will help you right away. Also, it's
not just you emailing and calling us, you can expect that we will call and email
you too! We want ALL of our members to meet their goals and live a rich life.
email: [email protected]
phone: 888-9-KRISTI (888-957-4784)
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NUTRITIONMETHOD
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NUTRITION METHOD
There are 4 methods to Kristi Approved Nutrition. As you follow the meal plan, remember to refer back to this page to keep you on track.
EAT YOUR MEALS ON TIMEEating every 2-3 hours will keep your metabolism constantly burning. This is considered a PREVENTATIVE eating lifestyle that will eliminate any scenarios that will draw you away from LIVING the LIFe! Rule of thumb is to eat your AM meals every 2 hours and PM meals every 2.5-3 hours. Eat your first meal within the first hour of waking in the morning.
EAT THE SAME FOODS WEEKLYEat the same thing every day for 1 week; then, switch it up the following week. Repeating the same meals daily will increase the metabolic burn. This will also SIMPLIFY your life! This takes the guess work out of what and when to eat. Simplicity aids in life long habit building. WARNING: don't be scared because you think you'll get sick of eating the same thing for 7 days. Change the way you cook it each time or so. Add spices, mix it together or keep it separate, but try something different every time. If you do this, it won't get "old." You enjoy it every time.
STICK TO THE MEAL PLAN TO THE ‘T’!With the exception of needing more or less calories, any allergies, or absolutely gagging over the meal - STICK TO THE MEAL PLAN TO THE ‘T’! If you have to absolutely eat something different, check our Food Substitutions list before you try to figure it out on your own. Remember this meal plan is formulated and proven for a man's body to burn unwanted fat and keep you satisfied. No snacking between meals.
MEASURE YOUR FOODIf the meal plan calls for 1/2 cup cooked brown rice - MEASURE IT - with an actual measuring cup! This creates consistency, and staying consistent will build your habits and also give you a better idea what your body needs.
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MEAL PREP MADE EASY
STEP 1: Go shoPPING - 1 hr.Get all food on the provided shopping list in your book. Shop for at least 7 days’ supply.
STEP 2: PreP BULK FooDs - 1 hr.Measure your exact portions. Cook your rice, chicken*, fish*, sweet potatoes, etc. Cook them simultaneously. This will save your a lot of time! FOR EXAMPLE: Get the rice in the rice cooker, throw the chicken on the grill, and put the sweet potatoes in the oven. (ALL AT THE SAME TIME)
STEP 3: choP Fresh FooDs - 30 min.Chop your veggies and fruits. Either put them in separate containers for each day or all in one container that you measure out each day.
STEP 4: assemBLe YoUr meaLs - 1 hr.Get plastic bags and containers. Most members assemble their meals one of two ways: ONE, they assemble each meal separately (in containers, bags, etc.) or TWO, they keep all the food in bulk and measure out each time they prepare their food for the day.
EXAMPLE SCHEDULE: oNe WeeK’s meaLsFRIDAY: Grocery Shopping day.SATURDAY: Cook bulk foods listed on that week’s meal plan.SUNDAY: Chop fresh foods & assemble that week’s meals.
*You may choose to keep you meats more fresh by cooking them each day or every couple days.
TOTAL TIME: 3-4 hrs.
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Cooking food is one talent, but how do you get all that food organized into 6 meals for the next 7 days? The answer is the same as anything else in life, find the right tools and everything becomes easier. We have the right tools, and of course we still keep it simple. We’ve listed our favorite tools to help you LIVe the LIFe a whole lot easier. Using our suggested tools, you can literally wake up, make breakfast, take three pre-cooked meals with you to work, come home, eat dinner, and eat your evening meal...all without ever thinking about what to eat or when your going to cook it. Now imagine how simple your life is going to be, fat will literally start shedding away.
MEAL PREP TOOLS
PLASTIC BAGSSNACK SIZE
QUART SIZE
GALLON SIZE
COOLERSMALL (FOR CAR)
MEDIUM (1 DAY)
LARGE (2+ DAYS)
PLASTICCONTAINERS
SMALL
MEDIUM
LARGE
OTHERS:FOOD SCALE
CAN OPENER
PLASTIC WARE
PAPER PLATES
NAPKINS
GUM
PROTEIN BARS
WATER BOTTLE
WET/BABY WIPES
ICE PACKS
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I’M STUFFED!
Something that is commonly experienced anytime during our 7 Day Challenge is the feeling of being STUFFED. This all depends on your current habits and can vary for each person. If you are feeling stuffed, the MOST IMPORTANT thing to know is to NOT skip a meal. Skipping a meal will only cause problems in the long run, one of the problems is possibly slowing your metabolism. Here’s what to do when you are STUFFED:
EAT ON YOUR SCHEDULED TIMESKeep eating on your scheduled times, do not go more than 3 hours without eating.
CUT THE MEAL IN HALFWhatever meal is making you feel stuffed, cut both your protein AND your carb in half. DO NOT only cut a carb or only a protein, make sure to cut the entire meal in half.
START WITH 5 MEALSIf cutting a meal in half just isn’t doing it and you absolutely have to cut a meal out, choose to cut Meal 4, 5, or 6. But only cut one meal maximum.
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I’M STARVING!
Congratulations! If you are starving, this is a positive indication that your metabolism has INCREASED! This is one of the first steps in building a whole new you and is commonly experienced anywhere from day 3 to week 3. It all depends on your body and your current habits.
FEED YOUR METABOLISMDo not starve your metabolism. The first inclination for people is to cut calories to lose weight. This is not correct, if you are starving, you need to actually eat more, but eat more in the correct way. Do not feel guilty. Your body is asking for more food because you have now earned the right to eat more and create a better body.
FOLLOW THESE 3 STEPSSometimes we feel we are starving when it may be something else. The last thing you want to do is add a bunch of calories when your body wasn't actually asking for more food. Follow the steps below sequentially and you will learn to read your body much better.STEP 1: Drink more WATERSTEP 2: Add a green VEGETABLESTEP 3: Add to the current meal when you happen to be hungry. Always add a little more of both a protein and a carb, never just one or the other.
Example: If you’re eating chicken with a sweet potato, then add about 1-2 more ounces of
chicken and 1-2 more ounces of sweet potato. This should help your body feel satisfied and keep
your metabolism pumping.
PRE & POST WORK OUT MEALIn place of STEP 3 above, you can also try adding to your pre and post work out meal. Whatever meal happens to fall prior to and after your work out needs to be increased. Again, add a small amount of carb AND protein.
ADD ANOTHER MEALIf none of the above are doing the trick, it's time to add another meal. Stack the first 4 meals every 2 hours and the last 3 meals every 2.5-3 hours.
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MEAL PLAN
41
7:00am MeAL 1 StrAwberry Ice creAM1 Scoops pro powder
4 FrozenStrawberries
1/3 Cup oats (raw measurement)
1/2 Cup water
6 ice cubes
Blend all ingredients listed above in blender.
9:30am MeAL 2 SouthweStern egg burrIto 1 Egg
2 Egg whites
2 TB Black beans
2 TB Salsa
2 TB Corn
1 TB Mozzarella cheese
1 Whole grain tortilla
Scramble eggs in frying pan using non-stick spray. Saute’ beans, salsa, corn, and cheese
into egg mixture. Add all cooked ingredients to tortilla.
12:00pm MeAL 3 Jerky/tropIcAL SMoothIe1.25 oz beef jerky
1/2 Orange
2 TB Skim milk
4 Strawberries
1 tsp Crystal Light powder
1/2 Cap full coconut and vanilla extract
5 Ice cubes
1/3 Cup water
Eat Jerky separate. Blend all other ingredients together to create a tropical smoothie.
ME
AL
PL
AN
cal. 211
car. 25
Fat 4
Pro. 21
Fiber 4
cal. 238
car. 29
Fat 10
Pro. 24
Fiber 16
cal. 194
car. 18
Fat 9
Pro. 13
Fiber 4
THESE ARE ONLY EXAMPLE TIMES - EAT YOUR FIRST MEAL WITHIN ONE HOUR OF WAKING UP
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2:30pm MeAL 4 chIcken & rIce bowL1/4 Cup cooked brown rice
2 TB Cup black beans (drain and rinse)
2 TB Corn
3 oz cooked chicken (6 oz raw measurement)
1 TB fat free sour cream
2 TB salsa
Grill chicken and dice into small pieces. Add all ingredients together and warm on stove top
or in microwave.
5:30pm MeAL 5 creAMy veggIe deLIght1/3 Cup low fat cottage cheese
12 Whole grain crackers
8 Baby carrots
8 Cherry tomatoes
1/3 Medium cucumber
1/4 Medium bell pepper
2 tsp Ranch powder
Mix ranch powder into cottage cheese. Dip chopped veggies and crackers into cottage
cheese mixture.
8:00pm MeAL 6 cAnAdIAn bAcon pIZZA1 Whole wheat pita pocket
2 TB Pizza sauce
2 TB Onion of choice
1/4 Cup Chopped zucchini
2 oz cooked chicken (6 oz raw)
1/2 Slice deli turkey
4 Pineapple chunks
Grill chicken with season salt and slice thinly. Layer pizza sauce, chopped veggies, diced
deli turkey, pineapple chunks, and chicken onto pita. Bake in oven on 375 for 25 min or until
crisped.
cal. 212
car. 24
Fat 2
Pro. 26
Fiber 3
cal. 245
car. 39
Fat 5
Pro. 13
Fiber 7
cal. 247
car. 31
Fat 2
Pro. 20
Fiber 1
Total: Calories 1348 / Carbohydrates 166 / Fats 30 / Protein 117 / Fiber 35
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Salsa
Brown rice
Black beans (canned)
No salt added canned corn
Pineapple Chunks (canned)
Pizza Sauce
Ranch powder
Frozen Strawberries
Skim milk
Lowfat Cottage Cheese
Chicken breasts
Eggs
Mozzarella cheese
Fat free sour cream
Oats
Whole grain crackers
Whole grain tortillas
Whole wheat pita pockets
Beef jerky (any flavor)
Deli Turkey
Crystal Light®
Coconut Extract
Vanilla Extract
Oranges
Baby carrots
Cherry tomatoes
Medium cucumbers
Medium bell peppers
Onion of choice
Zucchini
PROTEIN POWDER (coco or vanilla are
great flavors). note: make sure you
match this nutrition info: 90 cals. and
1.5 fat per scoop.
Ziplock® bags / plastic containers
GROCERY LIST
GR
OC
ER
Y L
IST
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MEAL PLAN TIPSMeAL 1 StrAwberry Ice creAM
Sweetener options: Vanilla or plain Stevia (natural, calorie free option). Splenda, Equal,
or any calorie and carb free sweetener. Blend in oats to shake for a creamy taste. Add any
extract for more flavor. Examples include: coconut, vanilla, orange, etc. If oats don’t sound
appealing to blend in to shake, cook in bowl in microwave for 2-3 min. Add sweetener and
cinnamon on top.
MeAL 2 MexIcAn egg burrIto Tortilla: Pick a tortilla that is less than 100 cals and 20 carbs made of whole grains (ex. Oat,
wheat, brown rice, buckwheat, etc.) Crisp each side of tortilla in frying pan with pam. Add
cooked ingredients, fold in half creating a large taco or burrito.
MeAL 3 Jerky/tropIcAL SMoothIeIf you do not like red meat you can purchase turkey jerky. You can switch out jerky for 1/2
Cup low fat or fat free cottage cheese. Add fruit and crystal light powder to cottage cheese
creating a sweet creamy fruit parfait. Chop orange into small pieces and freeze in small
plastic snack bag. Slice strawberries into small bite size pieces. Blend all together. Add in
additional calorie and carb free sweetener of choice.
MeAL 4 MexIcAn chIcken & rIce bowLUse plain chicken breast with no marinade added. Grill chicken with fresh lemon-lime
squeeze and low sodium season Salt. Cook brown rice in rice cooker or stove top. Quick
brown rice can be cooked in microwave. Use canned or frozen corn. Black beans can be
switched out for any bean of choice (kidney, white navy beans, pinto, etc.). Top meal with
fresh cilantro and lemon-lime squeeze. Sauté’ onions, mushrooms, bell peppers in frying
pan with pam and add to chicken-rice mixture.
MeAL 5 creAMy veggIe deLIghtChop veggies small and add into cottage cheese. Crumble crackers and sprinkle on top. Add
fresh parsley, cilantro, and ground pepper on top. Ranch powder can be fiesta, ranch, or
any salad powder seasoning of choice. Pick crackers that are less than 110 cals and 20 carbs
made of whole grains.
MeAL 6 cAnAdIAn bAcon pIZZAPick whole grain pita that is less than 100 cals and 25 carbs. Spray Pizza with pam prior to
cooking to create crisper texture. Another fun option is to tinfoil pizza and place on grill to
creating a bbq taste. Add veggies to the side such as green beans or steamed broccoli. This
is a great meal to incorporate with kids. Add cheese and pepperoni and they won’t even
notice the whole grain pita.
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WORKOUT METHOD
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WORKOUT METHODWe have proven the Kristi Approved resistance workouts to be one of the healthiest and fastest ways to get a man's body lean and defined. Our Workout Method keeps your body from plateauing, which forces your metabolism to constantly burn fat. Using this method will bring unbelievable results in just 7 short days.
TOTAL WORKOUT TIME: 30 min. - 45 min. DEFINITIONS: SET = an exercise completed a specific amount of repititions REPS = is short for 'repetitions.'
SUPERSETFor the next 7 days, you will be doing what we call Supersets. This means to do one exercise a specific amount of reps, then quickly do your next exercise taking no more than 15 seconds rest in between the two exercises. Repeat this superset the specified amount of sets. This method works two body parts to the max in a short amount of time. Get ready to burn, supersets keep your body working throughout the entire work out and will keep your heart rate up, increasing your caloric burn more than traditional methods.
7 DAY OVERVIEWSuperset - 3 sets - 8-10 repsGo a little lighter on the weight so you will be struggling/burning by the 8th rep and push to finish that 9th and 10th rep. It's okay that you don't get that 9th and 10th rep in if you have completely burned out on your 8th rep. Just get at least 8 reps in.
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Whether you choose the gym or your home to workout, you will need to know how to do the LIVe the LIFe workouts. In effort to make it easy, we've provided a comprehensive video training on our website - www.KristiApproved.com - to be your 'personal trainer.' This is not a typical workout video, these are 30-60 second clips of us showing you how to do a certain exercise.
Each exercise is clearly explained and gives you tips on not only how to do the exercise, but do it with the correct form to prevent potential injury. Here's the easiest way to use this tool:
STEP 1: Look at your work out for the day and see which exercises you need help with.
STEP 2: Go to www.KristiApproved.com to our videos library
STEP 3: Look up and watch the needed exercises
STEP 4: Get started on your workout!
GYM OR HOME?To get the question out of your head, "DO I NEED TO HAVE A GYM PASS to get a good workout?" The answer is certainly NO. Whether you want to workout at the gym or at home will make no difference in your results, if you are doing the same workouts with the same intensity. What do we mean by this? Sometimes having a gym membership motivates you to not only workout more consistently, but more intensely. However, this is not the case for everyone. We have many LIVe the LIFe members that personally get a better workout and better results from home. If you're not sure where to begin, we suggest you try out BOTH the gym and home during your 7 Day Challenge. Most gyms will give you a free one day or one week pass to try out their facility. In order to workout from home you will need to make sure you have a few tools to follow the workouts.
One other thing to consider is your budget:TYPICAL GYM MEMBERSHIP = $30/month ($360/yr.) - many gyms have enrollment fees
in addition to the monthly fee. This is only an example, prices will definitely vary.
HOME WORK OUT = no monthly fee. You will need to purchase a few tools we've listed
on the next page. Prices will vary for each piece of equipment, you can plan on a budget of
$100 - $150 for the essentials.
PERSONAL TRAINER
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STABILITY BALL
RESISTANCE BANDS
DUMBBELLS
EXERCISE MAT/YOGA MAT
OPTIONAL EQUIPMENT(Not required to LIVe the LIFe)
-Flat bench or adjustable bench-Pull up bar
-Push up grips-Treadmill machine-Elliptical machine
-Stair climber-Stationary Bike-Full Home Gym
ESSENTIAL EQUIPMENT
49
*Choose a cardio option, break a sweat in the first 5 minutes, then maintain a consisent heart rate.
WO
RK
OU
TS
Day 1 Upper Body SuperSet
Day 2 Lower Body SuperSet
Push-ups
Dumbbell lying chest fly
Barbell bent over row
One Arm Kneeling Row
Dumbbell curl
Tricep dip
Center plank
Side plank
Treadmill/Elliptical/Bike*
Wall sit
Stationary lunge
Froggy jump
Bridge butt lift
Kneeling one-legged butt lift
Treadmill/Elliptical/Bike*
3
3
3
3
3
3
3
3
1
3
3
3
3
3
1
8-12
8-12
8-12
8-12
8-12
8-12
45-60 sec.
8-12 per side
20-30 min.
60 sec.
8-12 each leg
8-12
8-12
8-12
20-30 min.
0-15 sec.
0-15 sec.
0-15 sec.
0-15 sec.
0-15 sec.
0-15 sec.
0-15 sec.
0-15 sec.
NA
0-15 sec.
0-15 sec.
0-15 sec.
0-15 sec.
0-15 sec.
NA
Exercise
Exercise
Sets
Sets
Reps
Reps
Rest
Rest
Car
dio
Car
dio
Bac
k /
Che
stLe
gs
Cor
e /
Arm
sG
lute
s /
Ply
o
*Choose a cardio option, break a sweat in the first 5 minutes, then maintain a consisent heart rate.
50
WO
RK
OU
TS
Day 3 Vertical Push/Pull SuperSet
Dumbbell military press
Dumbbell lateral raise
Center plank
Side plank
Bicycle abs
Lying superman
Treadmill/Elliptical/Bike*
3
3
3
3
3
3
3
8-12
8-12
60 sec.
8-12 per side
45 sec.
15 (hold 1 sec.)
30-45 min.
0-15 sec.
0-15 sec.
0-15 sec.
0-15 sec.
0-15 sec.
0-15 sec.
NA
Exercise Sets Reps RestC
ore
/ Sh
ould
erC
ard
io /
Cor
e
Note: Consult with your physician or health care provider before commencing any new exercise, nutrition or supplementation program, particularly if you use prescription or over-the-counter medications, or if you are being treated by a health care provider for any chronic or medical condition. No representations are made about the results you may achieve from following the program; as every individual is unique, there are no typical results that you can expect from following these exercise, nutrition, and supplement recommendations.
Day 4 Upper Body repeat Day 1
Day 5 Lower Body repeat Day 2
Day 6 Optional Cardio 45-60 minutes
Day 7 RestNotes
*Choose a cardio option, break a sweat in the first 5 minutes, then maintain a consisent heart rate.
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NOTES
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KRISTI APPROVED TEAM
™
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IT'S TIME TO™