Life HabitWeek 7

Choose FRUITFRUIT as your carbohydrate for at least TWOTWO of your meals

Why?Fruit contains several nutrients to help

prevent disease and help promote a healthy body.

Eating fruit as your carbohydrate (versus starch)can be helpful in losing body fat.

Daily Pattern

Meal #1Meal #1 (Shake) (Shake)

Meal #2Meal #2 (Protein) (Protein)

Meal #3Meal #3 (Protein) (Protein)

Meal #4Meal #4 (Protein) (Protein)

Meal #5Meal #5 (Protein) (Protein)

Meal #6Meal #6 (Protein) (Protein)

+ (Fruit)+ (Fruit)

Not all fruits are created equal

Good Choice

Bananas, grapes, red apples, watermelon, mango, pineapple, oranges

Better Choice

All berries, peaches, green apples, grapefruit, plums, cherries

Ask an ExpertKristi McGihon San Diego, Ca Owner, Sandfit Group and Personal Training USA National Bobsled Team Member 1996 Olympic Trials, Track & Field

Make it Happen

1. Stock up on fruit, particularly the “better” fruits.

2. Frozen berries and peaches are an easy way to stay prepared.

3. When you plan your meals, pick your protein first, then add a fruit.

4. For your two fruit meals, you won’t add another carbohydrate to this meal. This will keep you under the “30 grams of carbohydrate per meal” Life Habit.

2 Scoops of vanilla Muscle Gain mixed

with 4 oz of water (thick)

Pour over 1 cup of frozen blueberries

Add 1 tsp of Splenda or Stevia Sweetener

(optional)

One of my favorite meals

Get Your Point!

1 POINT

If you eat at least 2 fruit servings

at 2 separate meals

0 POINTS

If you eat less than 2 fruit servings

in one day.

Life HabitWeek 8

Add 1 Cup of VegetablesVegetables to at least TWOTWO of your meals

Vegetables contain several nutrients to help prevent disease and help promote a healthy body.

Eating vegetables is helpful for losing body fat.

Why?

Daily Pattern

Meal #1Meal #1 (Shake) (Shake)

Meal #2Meal #2 (Protein) (Protein)

Meal #3Meal #3 (Protein) (Protein)

Meal #4Meal #4 (Protein) (Protein)

Meal #5Meal #5 (Protein) (Protein)

Meal #6Meal #6 (Protein) (Protein)

+ (Fruit)+ (Fruit)

+ (Veg)

+ (Veg)

Not all vegetables are created equal

Starchy vegetables (higher in carbohydrates)

Potatoes, peas, squash, yams, sweet potatoes, corn

Non-starchy vegetables (choose from this list)

Cucumbers, colored peppers, leafy greens, broccoli, cauliflower, carrots,

radishes, tomatoes, asparagus

Ask and ExpertKristi McGihon San Diego, Ca Owner, Sandfit Group and Personal Training USA National Bobsled Team Member 1996 Olympic Trials, Track & Field

Make it Happen

1. Stock up on fresh vegetables that you enjoy. Get enough for one week.

2. Cut up several servings of vegetables in advance and store in an air-tight container in the refrigerator. This makes it easy to grab a serving quickly, with no preparation.

3. When planning your meals, it might be easiest to “assign” two meals that you consistently add 1 cup of vegetables.

Get Your Point!

1 POINT

If you eat at least 1 cup of vegetables at

2 separate meals.

0 POINTS

If you eat less than 2 cups of vegetables

in one day.

BONUS BURN

To Jump Start Your Weight Loss

To Break a Plateau

For a Special Event (Vacation, Cruise, Reunion)

What is Bonus Burn?

A four-day eating pattern that will cause your body to burn more body fat in a shorter amount of time.

Bonus Burn will prevent your metabolism from slowing down during a time of weight loss.

The four-day eating pattern can be repeated back-to-back for more than one cycle. However, you wouldn’t continue for more than 3 weeks straight.

Used by figure competitors pre-competition Used by fitness models pre-photo shoot Sometimes called the “Zig Zag” Method

4 – Day Pattern

Days 1, 2, 3Burn Days

Meal #1 = Protein + CarbMeal #2 = Protein + CarbMeal #3 = Protein + Carb

Meal #4 = Protein + VegMeal #5 = Protein + VegMeal #6 = Protein + Veg

Day 4Refuel Day

Meal #1 = Protein + CarbMeal #2 = Protein + CarbMeal #3 = Protein + Carb

Meal #4 = Protein + Veg + CarbMeal #5 = Protein + Veg + CarbMeal #6 = Protein + Veg + Carb

Regular “Dieting”Calories you BURN (metabolism)

Calories you EAT

Weight Loss

calo

ries

Week 1 Week 2 Week 3 Week 4 Week 5

Weight Loss Plateau

Bonus Burn StrategyCalories you BURN (metabolism)

Calories you EAT

Cal

orie

s

Week 1 Week 2 Week 3 Week 4 Week 5

WL WL WL WL WL WL WL WL

4 – Day Pattern

Days 1, 2, 3Burn Days

Meal #1 = Protein + CarbMeal #2 = Protein + CarbMeal #3 = Protein + Carb

Meal #4 = Protein + VegMeal #5 = Protein + VegMeal #6 = Protein + Veg

Day 4Refuel Day

Meal #1 = Protein + CarbMeal #2 = Protein + CarbMeal #3 = Protein + Carb

Meal #4 = Protein + Veg + CarbMeal #5 = Protein + Veg + CarbMeal #6 = Protein + Veg + Carb

You can repeat this cycle for extra fat burn. (Maximum of 3 consecutive weeks.)

You Did It!