Becoming Extraordinary

7/18/2019 Becoming Extraordinary

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BECOMING

EXTRAORDINARY



All rights reserved. No part of this publication maybe reproduced or redistributed in any form withoutthe prior written permission of the publishers.



Contents

Phase one

Phase two

Phase three

Phase four

Two weeks (weeks 1-2)




Monday ................................................................................................... 5 Tuesday ............................................................................. 6Wednesday ........................................................................ 7

Thursday ........................................................................... 8Friday ................................................................................ 9Saturday ............................................................................ 10

Sunday .............................................................................. 11

Monday ................................................................................................ 13 Tuesday ........................................................................... 14Wednesday ...................................................................... 15

Thursday ......................................................................... 16

Friday .............................................................................. 17Saturday ......................................................................... 18Sunday ............................................................................ 19

Monday ................................................................................................ 21

Tuesday ........................................................................... 23Wednesday ................................................................. 24 -25

Thursday ......................................................................... 26Friday .............................................................................. 27Sunday ............................................................................ 28

Monday................................................................................................

30 Tuesday ........................................................................... 31Wednesday ...................................................................... 32

Thursday ......................................................................... 33Friday .............................................................................. 34



4

PHASE ONE2 weeks

People will ask you why. They will question your desire andtry to inuence your motivation. They will tell you to justmake up your workout tomorrow; it’s not a big deal to miss just this one day. They will try to make you feel like whatyou are doing is silly or pointless or a waste of time.

You must always remember that you are changing foryourself, to make yourself better, not them. So don’t worryabout what they have to say or what they may think. Youwant to look back on your journey feeling accomplished thatyou gave everything you had from Day 1. No matter whereyou are starting today, at the end of this 90-day programyou will feel stronger both physically and mentally, knowingthat you overcame challenges that were once hard. Youovercame the naysayers, and the ones that wanted you toquestion your dedication.

I’m asking you to put it all aside, and to give me 100% forthis entire program. No distractions.

This is the rst phase, it will last 2 weeks, 2 days o and you

will repeat this pattern for the next 2 weeks, before movinginto

PHASE TWO.

-No alcohol on this program, not even on the weekend-1 cheat meal a week, preferably on your o day

-1 gallon of water a day

***Please consult with your Doctor before beginning any exercise program.



5

PHASE ONEWeeks 1-2

Monday

Run 1.5 miles on treadmillFull Body Circuit3 sets, 15 reps of the following:

Complete each exercise 3 times with 15 reps each time

before moving to the next exercise.

· Lat Pull Down Machine· Seated Compound Row· Standing Barbell Bicep Curls· Seated Dumbbell Bicep Curls· Seated Shoulder Dumbbell Press· Standing Dumbbell Lateral Raise

· Dumbbell Overhead Tricep Extensions· Single Arm Triceps Kickbacks· Flat Bench Barbell Chest Press· Incline Barbell Chest Press· Walking Lunges· Hack Squat· Deadlifts, bent leg

· Lower Back Extension, Hyperextension

Did you know? Jumpingrope is a great way toburn calories.



6

PHASE ONEWeeks 1-2

Tuesday

Run 1.5 miles on treadmillFull Body Circuit3 sets 15 reps of the following

Complete each exercise 3 times with 15 reps each timebefore moving to the next exercise.

· Standing Dumbbell Shoulder Press· Standing Dumbbell Bicep Curl· Standing Dumbbell Lateral Raise· Standing Dumbbell Overhead Tricep Extension· Cable Flys

· Dumbbell Flat Bench Chest Press· Dumbbell Incline Chest Press· Hack Squat· Dumbbell Sumo Squat· Leg Extension· Hamstring Curl Machine· Bent Leg Dead Lifts· Dumbbell One Arm Row

· Lat Pull Downs· Seated Row



7

PHASE ONEWeeks 1-2

WednesdayO day

“In ten years from now, what will you have wished you would have done today?”

Ashley Horner

It’s important to keep your motivation close to you, neverlose sight of your inspiration.



8

PHASE ONEWeeks 1-2

Thursday

Run 1.5 miles on treadmillFull Body Circuit3 sets, 15 reps of the following:


· Lat Pull Down Machine· Seated Compound Row· Standing Barbell Bicep Curls· Seated Dumbbell Bicep Curls

· Seated Shoulder Dumbbell Press· Standing Dumbbell Lateral Raise· Dumbbell Overhead Tricep Extensions· Single Arm Triceps Kickbacks· Flat Bench Barbell Chest Press· Incline Barbell Chest Press· Walking Lunges· Hack Squat

· Deadlifts, bent leg· Lower Back Extension, Hyperextension· Incline Crunches· Bicycle Crunches

Did you know? The bestway to exercise your heartis by walking and jogging!



9

PHASE ONEWeeks 1-2

Friday

Run 1.5 miles on treadmillFull Body Circuit3 sets 15 reps of the following


· Standing Dumbbell Shoulder Press· Standing Dumbbell Bicep Curl· Standing Dumbbell Lateral Raise· Standing Dumbbell Overhead Tricep Extension· Cable Flys

· Dumbbell Flat Bench Chest Press· Dumbbell Incline Chest Press· Hack Squat· Dumbbell Sumo Squat· Leg Extension· Hamstring Curl Machine· Bent Leg Dead Lifts· Dumbbell One Arm Row

· Lat Pull Downs· Seated Row· Jack Knives· Oblique’s - 25 each side



10

PHASE ONE

Weeks 1-2

SaturdayO day

Today, I want you to get a piece of paper and write down allthe changes you want to make in your life in the next 3

months, put the list where you can see it everyday.

“My greatest fear is not that I´ll fail, but I´ll put limits on how extraordinary Ibecome”

Ashley Horner



11

PHASE ONEWeeks 1-2

Sunday

· Sit Squats 10· High Leg Kicks 10 each leg· Lateral Lunges 10 each leg

· Front Lunges stationary 10 each leg· Mtn. Climbers slow and controlled 10 each leg Repeat 3x

Dynamic Stretching, Cross Fit Style WOD

4 Rounds for time of the following:

· Barbell Squat Press 20· Jumping Pull Ups 20· Push Ups 20· Jump Squats 20· Box Jumps 10· Jump Rope 100

1.5 Mile Run (complete this on your last round) - record

your time.

30-minute cardio - moderate intensity

Did you know? Regularexercise is linked to better

sex, because it canimprove body image,energy, self-esteem andoverall ftness.



12

PHASE TWO2 weeks

Strength Phase

We will now begin isolating muscle groups.Everything will be 4 sets, 10-12 reps with 45 secondrecovery time in between each set on weeks 3 & 4, startingon week 5 and continuing on through week 7, little or no

rest between sets.

“Figure out in life what YOU want to do, not what your mom or your best friendbut what YOU want. You have to trust yourself & trust your feelings. Never beafraid to fail - allow yourself to be pushed. Work as hard as you can. You never

want to lose thinking that you could have done better. So always walk awayknowing that you left nothing. Train hard every day, rest, and then do it betterthe next day.”

Ashley Horner



13

PHASE TWOWeeks 3-7

Monday

Warm up:

· 2 mile run or 300 meter swim

3 rounds of:

· 20 Push Ups· Max Pull Ups (or 8 assisted pull ups if you can’t dobodyweight pull ups)

· Core (do the following) · 10 Incline

· 10 Bicycle· 10 Full Sit ups

Muscle Group: Chest and Triceps

4 sets of 10-12 of the following:

· Dumbbell Flat Bench Chest Press· Dumbbell Flat Bench Flys· Rope Triceps Press Down· Dumbbell Over head Tricep Extensions· Dumbbell Decline Chest Press· Dips o Bench· E-Z Bar Skull Crushers· 3 45-second Bent Arm Planks· 55 Crunches

· 55 Bicycle



14

PHASE TWOWeeks 3-7

Tuesday

Warm up:

· 2-mile run or 300-meter swim

3 rounds of:

· 20 Push Ups· Max Pull Ups (or 8 assisted pull ups if you can’t do· bodyweight pull ups)· Core (do the following) · 10 Incline


Muscle Group: Back


· Lat Pull Down· Seated Row· Dumbbell Bent Over Fly

· One arm Row· Low Back Extension· Barbell Upright Row· Reverse Fly (Pec Dec)· Assisted Pull Ups

Did you know? Regular exercise

can enhance mood and overallwell-being.



15

PHASE TWOWeeks 3-7

WednesdayO day

“I overcame fear, I defeated failure, I conquered all who doubted me”Ashley Horner

Today, I want you to sit down and think about all the negativethings that you can let go of. I want you to write them downon a piece of paper, things that you can give up forever. Iwant you to throw that piece of paper in the trash. Move on.

This is the point you really start to recreate yourself. Are youtired of starting over? Stop giving up. Choose the lifestylethat’s forever giving back to you.



16

PHASE TWOWeeks 3-7

Thursday

Warm up:


3 rounds of:

· 20 Push Ups· Max Pull Ups (or 8 assisted pull ups if you can’t dobodyweight pull ups)

· Core (do the following) · 10 Incline


Muscle Group: Shoulders & Biceps


· Cable Rope Hammer Curls· Seated Dumbbell Overhead Shoulder Press· Standing Bicep Curls with an EZ bar· Standing Dumbbell Lateral Raise· Preacher Curls· Cable Short Bar Bicep Curls· Barbell Front Raise· Dumbbell Bicep Curl Incline Bench



17

PHASE TWOWeeks 3-7

Friday

Warm up:


3 rounds of:

· 20 Push Ups· Max Pull Ups (or 8 assisted pull ups if you can’t do bodyweight pull ups)· Core (do the following) · 10 Incline


Muscle Group: Legs

4 sets 10 reps:

· Walking Lunges weighted with Barbell· Squat Rack, Hack Squats

· Deadlifts· Leg Extension· Pronate Hamstring Curls· Abductor Machine· Adductor Machine· Dumbbell Sumo Squats· Dumbbell Plié Squats(you can youtube the Plié and sumo squats under ashleyhorneronline channel

to see the correct form and dierence between the two.)· GHD (reverse extension, for lower back/hamstrings)



18

PHASE TWOWeeks 3-7

SaturdayOFF DAY

18ashleyhorner.coBecoming Extraordinary /



19

PHASE TWOWeeks 3-7

Sunday

· Sit Squats 10· High Leg Kicks 10 each leg· Lateral Lunges 10 each leg· Front Lunges stationary 10 each leg· Mtn. Climbers slow and controlled 10 each leg Repeat 3x

Dynamic Stretching, Cross Fit Style WOD

· 1.5 mile run· 100 Push ups· 100 Burpees

· 100 Bodyweight Squats· 100 Lat Pull Downs· 1.5 mile run

· Core - 30 reps 2x · Bicycle · Decline Abdominal Sit Ups · Full Sit ups · Oblique’s Each side · Jack Knives

Did you know? Running putsfour to seven times your bodyweight in pressure on your feet.



20

PHASE THREEWeek 8-11

You’re so close. Let’s make this count, remember toALWAYS pull strength from the heart. That is the mostpowerful form. Never create a nish line for yourself, butset a breaking point where you rise above your old self andcreate YOU into something much greater.

Take what is good and make it great. Take what is greatand make it EXTRAORDINARY! Take what you have madeExtraordinary and spread it like a wild re.

This will be your most intense phase. You will train in acircuit manner with the groups listed below. This mayseem dicult at rst but after the rst week you will getthe hang of it.

Everything will be 15-20 reps, 3 rounds (sets) unlikePHASE TWO. You will have no resting period betweensets. You can rest for 1 minute after each circuit iscompleted. You will also be required to do 45 minutes oflow intensity cardio after workout.



21

PHASE THREEWeeks 8-11

Monday

Warm up:

· 1- mile run, fast

3 rounds of:

· 25 Push Ups· 50 Squats· 10 Pull Ups· 10 Lateral Lunges each leg

Muscle Group: Back & Biceps

15-20 reps 3 sets of the following:

· Lat Pull Down· Jumping Squats· Barbell Bicep Curls· 10 Push Ups Repeat 3x

· Seated Compound Row· Mtn. Climbers· Standing Dumbbell Bicep curls Alternating· Burpees (20) Repeat 3x

· Short Bar Cable Bicep Curls· Straight Arm Lat Pull Down (cable)· Jump Squats Repeat 3x

· Run ½ mile (one time only)

· One Arm Row· Incline Dumbbell Bicep Curl Alternating



22


· Barbell Upright Row Repeat 3x

Don’t forget Cardio after, 45 minutes




23


Tuesday

Warm up:

· 1- mile run, fast

3 rounds of:

· 25 Push Ups· 50 Squats· 10 Pull Ups· 10 Lateral Lunges each leg

Muscle Groups: Chest and Triceps


· Dumbbell work of the following· Flat Bench Chest Press· Incline Chest Press· Decline Chest Press Repeat 3x

· 5 minutes sprint on treadmill or any other cardio machinehigh intensity, high resistance.· Dumbbell Overhead Tricep Extension

· Cable Flys Repeat 3x

· Jumping squats· Push Ups· Cable Single Arm Triceps Press downs Repeat 3x

· Skull Crushers

· Burpees· Cable Ropes Triceps Press downs Repeat 3x

Don’t forget Cardio after, 45 Minutes



24


Wendsday

Warm up;

· 1 mile run, fast

3 rounds of:

· 25 push ups· 50 squats· 10 pull ups· 10 lateral lunges each leg.

Muscle Group: Legs & Shoulders


· Walking Lunges Holding 35 pound plate over your head· Leg Press Machine· Seated Shoulder Press Repeat 3x

· Split Jump Lunges

· Dumbbell Sumo Squats· Dumbbell Plié Squats· Standing Barbell Front Raise· Standing Barbell Upright Row Repeat 3x

· Seated Lateral Raise· Jump Squats· Leg Extension· Body weight Squats Repeat 3x



25


· Hamstring Curls· GHD· Walking lunges· Burpees

Repeat 3x

· Dead Lifts, bent leg· Plié Squats Repeat 3x

· Incline walking 12% 3.5 mph-4.0 mph 5 minutes



26

45 minutes of cardio

Core:

· Incline setups weighted· Bicycle· Oblique crunches each side· Jack Knives· Planks 3 minutes· Flutter kicks (25 each leg)· Hello dollies· Cable elbows to knees

Stretch and/or take a Yoga Class today.

ThursdayCardio & Core




27


No additional cardio required on this day.

50 reps of the following:

· 1.5-mile run· Jumping Pull Ups· Push Ups· 65-pound Hack Squats· Dips (feet on bench)· Barbell Standing Shoulder Press: 45-55 pounds· Knees To Elbows (dead hang on bar lift knees to elbows &

release)· Jumping Rope· Wall Balls· Walking Lunges· GHD (Low Back Extension)· 1.5-mile run

FridayFilthy Fifty

Bodies are creatures of habit.The more you exercise, themore your body learns to burnfat rather than storing it.



28


SundayOFF DAY




29

PHASE FOURWeek 8-11

Your nal week. Well, you’ve made it! I hope that you’velearn much more than how to do a One Arm Row, or a Jack

Knife. I hope you learned how to be committed how toovercome and push through times you didn’t want to meetyourself at the gym.

This nal week, continue to give everything to me. I wantyou to put out and leave nothing left when your time in thegym is over.



30

PHASE FOURFinal Week

week11-12

40-minute Cardio PRE & POST WORKOUT

3 sets of 15 reps:

· Dumbbell Bicep Curl into Shoulder Press· Seated Shoulder Lateral Raise· Cable Reverse Crossovers· Cable Bicep Curls· Leg Extensions· Leg Curls· Dumbbell Triceps Overhead Extension

· EZ Bar Decline Skull Crusher· Squats· Walking Lunges· Jack Knives· EZ Bar Preacher Curls· 25-minute Bicycle

MondayFull body Circuit



31


week11-12

3 rounds of the following for time:

· 50 walking lunges with 35-pound plate overhead· 15 Burpees

· 10 Jumping Squats

3 sets of 15 reps:

· Barbell Bent Over Rows· Dumbbell One Arm Row· Barbell Standing Shoulder Press

· Barbell Standing Front Raise· Incline Dumbbell Bicep Curls· Cable Triceps Press Down (upside down V)· Cable Bicep Curls (upside down V)· Incline Weighted Sit Ups· Barbell Bench Press

Tuesday



32

WendesdayOFF DAY


week11-12



33


week11-12

Never Forget the Feeling of Success it will make youemotional, fearless and remind you that perseverance andpassion created your strength. Greater than any physicalattribute, your strength built from the heart and created astrong mindset to overcome all.

Thursday



34


week11-12

· 500-meter swim· 10-minute rest

· Max Push Ups in 2 minutes

· 2-minute rest

· Max Sit Ups in 2 minutes· 2-minute break

· Max Pull Ups in 2 minutes· 10-minute break

· 1.5-mile run

(above if you’re not able to nd a pool, just substitute the500 Meter swim for another 1.5 mile run)

Objective:A test of endurance of strength and see how far you’ve

come and to see from now on where we need to go fromhere, this is a test that should be done every month tocontinually improve your number.

FridayFINAL OBJECTIVE

Did you know? There is only onetype of exercise that requiresyou hold your breath in order toaccomplish the exercise. Whatis it? It’s swimming underwater.



35



Ashley Horner

Shopping

ListLearning to Eat to fuelyour body. Eat to live,not live to eat!

ashleyhorner.co



All rights reserved. No part of thispublication may be reproduced orredistributed in any form withoutthe prior written permission of thepublishers.



38ashleyhorner.coShopping List /

Contents

Shopping List

Veggies ........................................................................... 39Fruit & Dairy ................................................................ 40Protein, Grains & Condiment ............................................ 41Balance ........................................................................... 42




Shopping List

Below are just a few ideas on what your grocery cart shouldlook like when you’re shopping at your market.

Think of whole foods as in the least processed the food thebetter. Stay along the outside of the store where you willnd the freshest and healthiest selections.

Veggies

Spaghetti squashCucumbers

TomatoAvocadosSweet potatoesSpinachBroccoliAsparagusKale

CauliowerMushroomsOnionsCelery




Red Apples

BananasBerries, frozen arene.Grape FruitKiwi

Fruit

Dairy

You will notice in the diet plan that I recommend for you, wewon’t be adding in a lot of fruits. Because fruits, althoughcontain natural sugar, still have sugar so your meal plan willbe low in fruits.

I recommend blueberries because of their brous nutrientsand they are high in antioxidants. My second choice forberries would be strawberries, raspberries, and blackberries.

That being said, I usually cook or eat 1/2 of a banana a dayand one small apple, typically in the mornings, to make mycoconut pancakes.

Almond Milk (It’s cheaper in you buy it on the shelf and notin the ‘cold’ section.)Reduced Fat Cottage CheeseReduced Fat Cheese Swiss cheese

Greek Yogurt 0% PlainFat free Half and Half Skinny CowsFree Cool WhipSpray Butter (zero calorie)




Laughing Cow Light CheeseFat Free Cream CheeseFat Free Sour CreamLaughing Cow Light CheeseFat Free Cream CheeseFat Free Sour Cream

Good Fat

Olive OilCoconut OilCanola OilRaw AlmondsRaw CashewsRaw WalnutsLow Sodium or Sodium Peanut Butter (Natural ingredientsshould only say: “Peanuts or Peanuts, Sodium”)Almond ButterPB2AvocadoRaw Coconut- UnsweetenedMilled Flax Seed




Proteins

Chicken BreastBison FiletsLean Ground Turkey

Salmon TilapiaCod

TunaShrimpMusclesOctopusScallops

Turkey BaconLow Sodium Lunch MeatEgg BeatersEggs (I usually buy 2 cartons to keep one for hard boiledand one for cooking)

Grains

Coconut FlourAlmond Flour

Whole Wheat FlourOatmeal PlainSteel Cut OatmealBrown RiceWhole Wheat Pastas (not recommended, but okay)Ezekiel BreadSkinny’s (100-Calorie breads)High Fiber Wraps

Rice Cakes

Condiments

SalsaCrystal light- to help you drink your water in the beginningSplendaStevia




BalanceA few things that is required of you during this program.

1. Drink a gallon of water daily2. Must eat breakfast3. Eat 5-6 small meals a day

4. Eating every 2-3 hours5. No complex carbohydrates for dinner6. Cheat meal 1x week 2 hours to eat whatever you want.7. If you want diet soda its okay 1x day8. Coee teas okay.9. Commit to me!

Sugar Free Jelly mustardFat Free mayoRice VinegarBalsamic VinegarSpray Salad dressing (zero calorie)



Simply Fit

Lean & Clean LivingCooking with Ashley Horner & Blaine Gamache

ashleyhorner.co



All rights reserved. No part of thispublication may be reproduced orredistributed in any form withoutthe prior written permission of thepublishers.



Content

Zuchini Chips.....................................................................47

Baked Sweet Potatoe Wedges............................................48Coconut Pancakes..............................................................49Brussels Sprouts In a Blanket.............................................50Low Carb Pizza Crust....................................................51-52Grilled Stued Bison..........................................................52Baked Honey Salmon.........................................................53Guiltless Icecream Sandwiches..........................................54Homemade Granola Bars..................................................55

Lemon Berry Coconut Flour Cookies.................................56Zucchini Fritters with Tzatziki Sauce.................................57Lean Green Machine Protein Shake...................................58Chicken Sandwich..............................................................59Guiltless Peanut Butter Cookies.........................................60Low Carb Apple Cinnamon Cookies...................................61Coconut Crusted Baked Chicken Tenders..........................62

Stued Bell Peppers..........................................................63Home Made Protein Bars...................................................64Kale Chips..........................................................................65

Yogurt Bites........................................................................66Mashed Cauliower............................................................67Apple Cinnamon & Banana Pancakes................................68Black and White.................................................................69Chicken Salad....................................................................70

Lemon and Fresh Dill Tilapia..............................................71Blueberry Crumble.............................................................72No Carb Paleo Spaghetti....................................................73

Turkey Burgers...................................................................74Low Carb Seaweed Wrap...................................................75Asian Lettuce Wrap...........................................................76



47

Zuchini Chips

Ingredients:

· 2 Zucchini Squash· 1 tbsp. Sea Salt· 3 tbsp. of PaprikaSeasoning

Directions:

Preheat oven to 350 degrees. With foil, line a cookie sheetwith foil. Wash your green zucchinis and cut them into thinslices. (1 cm. approximately) Sprinkle each side with seasalt & paprika to taste. Bake at 350 degrees for 10 minuteson each side. Set your oven to broil and cook for 3-4 minutesuntil golden on top. Serve hot.



48

Baked Sweet Potato Wedges

Ingredients:

· 1-2 Medium SweetPotatoes

· 2 tsp. Sea Salt· 1 tbsp. of Olive Oil

Directions:

Preheat oven to 400 degrees. Optional: If you would like toleave the skin on the sweet potato, that’s perfectly ne. Ipersonally like to leave the skin on the sweet potato fortexture and crunchiness but the skin of the sweet potatoholds most of the carbohydrates. Cut into french-fry stylewedges. (Whatever ways you like, just make sure they areall similar in size). Place in a big bowl, add sea salt, add oliveoil, and toss to coat well. Bake at 400 degrees for 12minutes on each side. Set oven to broil. Broil for 3-4 minutesuntil golden on top.



49

Coconut Pancakes

Ingredients:

· 4 Egg Whites· 2 tbsp. CoconutFlour· 1 tsp. Cinnamon

· 1 tsp. VanillaExtract· 2 tbsp. Splenda orAgave

Directions:

Preheat skillet medium - high heat. Mix all ingredients welland cook like a pancake. Spray skillet with non-stick cookingspray. Flip after 3-4 minutes.

Additional toppings:

· ½ cup Chopped banana· ¼ cup Raw Walnuts· Dash of cinnamon· 2 tbsp. honey substituted for syrup



50

Brussels Sprouts In a Blanket

Ingredients:

· Brussels Sprouts(Pick the smallerones so they can be

bite-sized)

· Low sodium turkeybacon. Cut in halflength wise

Directions:

Preheat your oven to 350 degrees. Line your cookie sheetwith foil. Wash your brussels sprouts. Take your uncookedlow sodium turkey bacon and wrap it around the brusselssprouts. Bake for 20 minutes or until bacon is done.



51

Low Carb Pizza Crust

Ingredients:

· 1 head ofCauliower· 1 Egg, beaten· ½ cup of

Mozzarella· 2 tbsp. Italianseason· 1 tbsp. mincedGarlic· 1 tsp. Sea Salt

Directions:

Preheat oven to 375 degrees. Line cookie sheet with foil andspray generously with non-stick spray. Rice the cauliowerorets (in a food processor) or a grater and manually gratethe orets. (This is what I do and it works just ne). Place theorets in microwave-safe bowl and microwave for 8minutes. You should have approximately 1 cup of ricecauliower. Set aside.

Next, in another bowl, mix together the beaten egg,shredded mozzarella cheese, Italian seasoning, mincedgarlic, and sea salt. Finally, add the rice cauliower. Mix all ofthe ingredients very well. When you nish mixing, pour intoa circular form (Pizza). Bake for 17-20 minutes. Once pizza is



52

done, add any additional toppings such as: already cookedchicken breast, sliced tomatoes, fresh basil, fresh spinach,and a small sprinkle of mozzarella cheese. Turn your oven toBROIL and then let pizza-toppings cook for 5 minutes or untilslightly toasted on top.

Grilled Stued Bison

Ingredients:· 2 cups freshSpinach, chopped· Garlic to taste· 1 tbsp. low fat orfat-free Feta cheese

· Lean bison steak

Directions:

Prepare grill or George Foreman. Carefully take a sharp knife

and create a pocket in the bison. The deeper the pocket, thebetter the pocket will allow for room to stu it with spinachand feta cheese. Take your skillet and spray with non-stickspray. Sauté spinach and garlic until soft and mix in the fetacheese. Using tongs pick up the spinach mixture and stu itinside the bison. Grill until done. cheese. Using tongs pick

These can be madeinside on the GeorgeForeman or outside onthe grill. I like to usefeta cheese becauseof its rich avor and itwill not melt as easy as

other cheese and leakout.



53

Baked Honey Salmon

Ingredients:

· 2 tbsp. honey· Chopped Almonds· Salmon Steak

Directions:

Line cookie sheet. Preheat oven to 350 degrees. Placesalmon on cookie sheet skin side down. Drizzle honey on topand add chopped almonds. Bake for 10- 12 minutes

up the spinach mixture and stu it inside the bison. Grilluntil done.



54

Guiltless Ice CreamSandwiches

Ingredients:

· Low Fat GrahamCrackers· Free Cool Whip· Sprinkles, if

desired

Directions:

Let cool whip set out to thaw just a bit. Break one grahamcracker sheet in half, place slightly thawed cool whip insideand freeze for 20 minutes. If you are adding sprinkles orother outside extras, you must do this before you place inthe freezer.



55

Homemade Granola Bars

Ingredients:

· 2 cups dry Oatmeal· 1 cup Honey· 1 cup NaturalPeanut Butter

· ¼ cup whole FlaxSeed· ¼ cup choppedAlmonds· Dried Blueberries(optional)

Directions:

Melt together honey and peanut butter on low heat, in amedium saucepan. Add in oatmeal, mix well, then add inany other ingredients, mixing well and continually makingsure it is not burning. Smash down in a small pan. Place infreezer for 20 minutes or until rm. Cut into small squares.

These will keep frozen for some time. Please keep in mindthis in not a low calorie food.



56

Lemon BerryCoconut Flour Cookies

Ingredients:

½ cup Coconutour· ¼ cup wholeWheat our

· ½ tsp Bakingpowder· ¼ tsp Salt· 1 Egg· 1 Egg white (oradditional wholeegg)· ¼ cup fresh

lemon juice· 1 tbsp. lemon zest(yum!)· ¼ cup honey· 2 heaping tbsp.Greek yogurt (or aripe banana,

mashed for dairyfree)· Handful of driedwild blueberries, orother dried fruit

Directions:

Mix everything well and dollop in 1tbsp. size. Bake at 350 Degrees for12-15 minutes.



57

Zucchini Fritters With Tzatziki Sauce

Ingredients:

· 2 cups shreddedZucchini· ½ cup SweetPotato

· ¼ chopped WhiteOnion· 2 Egg whites,beaten· 1 whole Egg· ½ tbsp. Garlic· Dash of Sea Salt

Directions:

Mix well, heat skillet medium/high heat and spray withnon-stick cooking spray. Line a cookie sheet with foil,preheat your oven to warm, or only 200 degrees so as soonas these on done on the skillet you can keep them warm.Cook on each side for about 3-4 minutes until slightly crispy& golden. Transfer to oven to keep warm.

Sauce

· 1 cup plain 0% Greek Yogurt· 2 tbsp. nely chopped redonion

· Pinch of sea salt· Squeeze lemon juice· 1 packet of Stevia



58

Lean Green MachineProtein Shake

Ingredients:· 1 serving of Hempprotein· 2 cups spinach· 6 ice cubes· ½ cup water· 2 packet ofStevia (or if youlike it sweeter youcan add more)· 2 tbsp. of PB2(dehydratedpeanut butter)

Directions:

Blend until smooth. Serve in a chilled glass.

like Nutiva brand for hemp protein. Please keep in mind thatyou can substitute with vanilla whey protein. If yourworkplace conducts drug testing, you may want to stick withthe whey protein powder. The hemp could show up positiveon a drug test!



59

Chicken Sandwich

Ingredients:

· Ezekiel Bread orskinny bun (100calories, and it’shigh in ber. I

personally like touse both.)· Boiled chickenbreast or chickentenders· Sugar-Free Apricot

Jelly· 6 Spinach leaves

· Laughing CowLight Cheese (only35 calories)

Directions:

Toast your bread (optional) and then just simply build asandwich. Full of avor yet so simple!



60

GUILTLESSPeanut Butter Cookies

Ingredients:

· ½ cup Splenda· ½ Natural Peanutbutter (the kindwith the oil

separation on topwhen you buy it)

Directions:

You really can’t substitute Splenda. I have tried and they justturn out a little dierent, but still good nonetheless. If youchoose not to use Splenda, then try Stevia. You would onlyneed about 5 packets. Mix well. Bake at 350 degrees for 10minutes.

**Be careful these are very HOT when you take them out ofthe oven. Blaine burned the inside of his mouth entirely theother night! Let them cool for at least 10 minutes. **



61

Low CarbApple Cinnamon Cookies

Ingredients:

· 1 Banana· 2 tbsp. AlmondButter or PeanutButter

· 1 tbsp. Unsweete-ned Almond Milk· 2 tsp. Vanilla· A cup of shreddedRed Apple (or justone small apple)Pinch of Sea Salt· 1 tsp. Cinnamon

· ¼ tsp. Gingerpowder· 1/3 cup Coconutour· 1 tsp. Baking soda· ¼ cup Pecans Directions:

Start by smashing the banana and thenadding in the rest of the ingredients.Mix well. Line cookie sheet with foiland spray with non-stick cooking spray

back at 350 degrees for 15 minutes.



62

Coconut CrustedBaked Chicken Tenders

Ingredients:

· Thawed chickentenders· ¼ cupunsweetened

shredded coconut(make sure it’s thinlysliced, depending onthe brand it can come inpretty big chunks. Youwant them to be smallso they will stick to thechicken breast.)

· ½ cup Coconut

our· Dash of Sea Salt· Ginger powder· 3 Egg whites

Directions:

Gently beat the egg white together place in a shallow bowl.In another bowl, mix together ginger powder, sea salt,coconut our & shredded coconut. Line your cookie sheetwith foil, spray with non-stick cooking spray. Pick up yourthawed chicken tenders or chicken breast, pat dry with apaper towel, start by dipping each side in the egg whitemixture then into the coconut our mixture. Place on cookiesheet and repeat. Thoroughly cook at 350 degrees for 15minutes. Once the chicken is cooked all the way through,turn your oven to broil. Broil for 3-4 minutes until top isgolden brown.



63

Stued Bell Peppers

Ingredients:

· 4 Red Bell Pepper,(Orange or yellow isgood too)· 1 pound Lean

Ground Turkey· ½ cup Choppedscallions· 1 tsp. Garlic· 1 tbsp. Italianseasoning· Pepper to taste· 1 Zucchini,

shredded

Directions:

Preheat oven to 375 degrees. Wash your bell pepper andcut o the top. Scrape out the insides of the bell pepper andwash out. Make sure to save the top of the bell pepper. Heatup your skillet to medium high. Cook ground turkey andchopped scallions until done. Drain out excess liquid. Mixtogether turkey, shredded zucchini, garlic, and Italianseasoning in a medium bowl. Scoop up the ground turkeymixture and place inside the bell peppers using a spoon.

Take a high walled baking dish and place the bell pepperwith lids inside close together so they will not fall over.



64

Home Made Protein Bars

Ingredients:

· 4 scoopsChocolate or VanillaProtein Powder· ½ cup natural

Peanut Butter· 2 cups Oatmeal· ¼ cup Water orless (maybe 2 tbsp.)

Directions:

Mix all ingredients together in a kitchen aid mixer. Addcinnamon if you would like. Other additional items couldinclude dark chocolate chips, almonds, unsweetenedcoconut, and dried blueberries (Keep in mind the moreadd-ins, the higher the calories per bar). After you havemixed the ingredients well, smash down into a pan with thebackside of a spatula. Stick in freezer for 10 minutes. Pullout and cut into squares. Store in the refrigerator.



65

Kale Chips

Ingredients:

· Kale· Paprika· Sea Salt· Spray Olive Oil

Directions:

Preheat oven to 400 degrees. Line a cookie sheet using foil.Pull the kale leaves o the stems and wash them whilevigorously kneading them in your hands. Pat dry with apaper towel and spray with olive oil. Coat with paprika andsea salt to taste (I like a lot of paprika). Bake for 12-15minutes (I usually toss half way through baking). You willknow when it is done when it is crispy to touch. Make sureto not over bake (leaves will turn brown). Over baking willcause them to have a real bitter taste.



66

Yogurt Bites

Ingredients:

· 1 cup Greek Yogurt· 1 tbsp. Honey

Directions:

Mix well and dollop on parchment paper (dime size). Leavein freezer for 20 minutes or until completely frozen. Enjoy!!!



67

Mashed Cauliower

Ingredients:

· 1-2 heads ofCauliower oret cuto and washed· 2 tbsp. of Coconut

Oil· Sea Salt to taste(approximately 1tsp.)· 2 tbsp. Garlic

Directions:

Boil the cauliower for 10 minutes. Once it begins to boil,drain, and place into vita-mix or food processor. Add in the 2tbsp. of coconut oil (This gives it its butter taste). Next, addsea salt and garlic; blend until smooth.



68

Apple Cinnamon &Banana Pancakes

Ingredients:

· ¼ cup shreddedapples (I like red)· ½ Banana, mashed· 1 Egg, beaten

· 2 tbsp. choppedWalnuts· 1 tsp. or less ofcinnamon· 1 tbsp. of Coconutour· If you like a littlesweeter, you can add

1 tbsp. of honey or 1packet of Stevia (Forthose of you who arewatching your sugarintake).

Directions:

Heat your skillet to medium heat.Spray with non-stick cooking sprayand cook like a pancake. Additionaltoppings can include both bananawalnuts and cinnamon. Please keepin mind, if you are trying to cut backon your calories I would pass on theadditional toppings. You can usehoney for syrup or sugar-freepancake syrup.



69

Black & White

Ingredients:

· Sugar-Free/Fat-FreeChocolate PuddingBox· Fat-Free Milk

· Cool Whip, thawed

Directions:

Mix sugar free/fat free chocolate pudding following theinstructions at the back of box. Next, place in refrigerator for30 minutes to make sure it has set. Get 4 clear prettyglasses (I like to use red wine glasses or ute glasses). Startby making a bottom layer of the chocolate pudding followedby a nice thin layer of the cool whip. Repeat steps until glassis full. Place in your refrigerator until ready to serve.



70

Chicken Salad

Ingredients:

· 2 cups Greek Yogurtplain, zero % fat· 1 cup choppedCelery

· ½ cup choppedRed Grapes· 2 cups dicedChicken breast(Drained from thecan is ne)· ¼ cup choppedAlmonds

· ½ cup choppedCarrots

Directions:

Mix all ingredients together. Serve by itself or place inside ahigh ber wrap. Pepper to taste.



71

Lemon and Fresh Dill Tilapia

Ingredients:

· Tilapia llet· 1 tbsp. Lemon Zest· 2 tbsp of fresh Dill· 1 tsp. Garlic

Directions:

If your Tilapia is frozen allow sh to sit out and defrost.Evenly sprinkle your lemon zest, fresh dill, and garlic overthe let. Line your cookie sheet with tin foil and coat withnon-stick spray. Heat your oven to 350 degrees. Bake for 15minutes or until completely cooked through and akey.



72

Blueberry Crumble

Ingredients:

· 1 cup each offrozen blueberries,strawberries,blackberries, and

raspberries· 3 cups of dryOatmeal· ½ cup Cinnamon· 1 tbsp. of Nutmeg· ½ cup Splenda· Fat-free Cool Whipto serve on top

Directions:

Preheat oven to 475 Degrees. Get a 9x9 baking dish andevenly mix and spread out all the berries at the bottom ofthe baking dish. Evenly spread the dry uncooked oatmeal,cinnamon, nutmeg, and Splenda on top. Bake for 45minutes. Sometimes I like to add chopped almonds on top ofthe oatmeal mixture. Although it makes for a good crunch,keep in mind the additional calories you are adding. Also,you can replace Splenda with agave or honey.



73

No Carb Paleo Spaghetti

Ingredients:

· Spaghetti squashMarinara sauce· 1 tbsp. Sea Salt· 2 tbsp. Garlic

· 2 tbsp. Italianseasoning· 2 tbsp. Olive Oil

Directions:

Preheat your oven to 375 degrees. Place yourspaghetti squash in the microwave and microwave for 8

minutes to soften hard shell. Take a big knife and carefullycut in half-length wise. Scoop out the membrane, just likeyou would a pumpkin. Sprinkle sea salt, garlic, and Italianseasoning evenly on the insides of the squash. Line yourcookie sheet with foil. I use a cookie sheet with a lip toprevent liquid from spilling out. Fill the very bottom of thecookie sheet with water. Place each half of the squashupside down (hollow side down, shell up) on the cookiesheet. Bake for 45 minutes. Once the squash is done, it willbe very hot. Gently scrape the insides with a fork; it willcome out looking like spaghetti. Serve with marinara sauce.I usually add ground turkey breast or chicken breast, to gowith this meal.



74

Turkey burgers

Ingredients:

· 1 pound ofthawed lean ground

Turkey breast· 3 Zucchini

Squash, shredded· 2 tbsp. mincedGarlic· 3 tbsp. Italianseasoning

Directions:

In a large bowl mix the ground turkey breast with theshredded zucchini squash-minced garlic and Italianseasoning. Mix well with your hands, careful not to kneadtoo much. Make into palm-size burger patties. Heat oven tobroil. Line cookie sheet with tin foil and bake each side for 8minutes. Serve with Ezekiel toast, or Skinny buns, and yourfavorite burger add-ons.



75

Low Carb Seaweed Wrap

Ingredients:

· Seaweed wrapper· Lettuce· Asparagus· Grilled chicken

breast or salmon· Sautéed onions· Bell peppers· Carrot sticks

Directions:

I like the chicken breast or grilled salmon and veggies to be

just hot o the grill. You can pick your favorite vegetablemelody to put inside, wrap the seaweed and enjoy!



76

Asian Lettuce Wraps

Ingredients:

· Shrimp· Lime, fresh· 1 tbsp. Garlic· 2 tbsp. whole Flax

Seed· Carrot sticks· 2 tbsp. of Soysauce, low sodium· Large Lettucewraps

Directions:

Sauté everything at one time except for the lettuce. Place allthe ingredients in a lettuce leaf.



77

Enjoy!



Eat LivetoRecreating you begins in the kitchen.

ashleyhorner.co



Introduction

Welcome to the most important part of this program, yourdiet. Yes, it is true what they say, “abs are made in thekitchen.” It’s so important that you learn how to eat clean.

To appreciate the way your body runs on healthy whole

foods. You will notice that I have only put diet guidelinesfrom Monday-Friday. The weekends, you need to learn toadjust your lifestyle. Whether you are out with friends orheaded to a party with nger foods on Saturday night, it’simportant that you learn to pick the foods that are best foryou in those situations.

I highly recommend that you keep your cheat meals on theweekends and look forward to them during the week whenyou’re having cravings.

I put the diet guidelines below to give you an idea of yourmeal preparations. However, if you want to substitute asimilar food, that is perfectly ne. If you’re feeling like you’renot satised, add extra calories. Just keep it clean, and stick

with adding lean proteins and vegetables. These are foodideas and meals that I am only recommending, notprescribing, to you.



Phase one2 weeks

You have to begin to look at your body like a car. You needto give it the best possible fuel you can nd. If you were toput oil in the gas tank, your car wouldn’t go very far right?Or work at all.

When I say whole foods, I’m talking about anything fromthe Earth, good fats, whole grains, lean proteins and loadsof fruits and veggies. Eating healthy doesn’t have to behard or expensive or boring. Just get creativeand learn to love the way your body runs on a clean sys-tem.

This rst phase is just going to be about you really cleaningup your diet. Throwing out all the extras, balancing yourmeals and learning to eat clean. This rst phase, it’s notimportant to count your calories or serving sizes. Just nomatter what you put into your body, I want it to be whole,meaning not processed. I want you to start really focusingon making an eort to eat every 2-3 hours and incorporat-

ing a balance of proteins and carbohydrates.

Your water should be at or close to a gallon a day. Yes, thatmeans you might need to carry that gallon of water aroundwith you, to make sure you get the entire gallon in.



Phase one2 weeks

Breakfast:Plain Oatmeal, prepared with water½ cup Blueberries3 Egg whites with ¼ cup cheddar cheese, ½ green bellpepper, sea salt and pepper

Snack one:6 sliced Strawberries¼ slivered Almonds½ cup Cottage cheese

Lunch:3 ounces grilled chicken breast on Ezekiel bread with let-tuce, tomato & mustard.

Snack two:Greek YogurtRice Cake with 1 tbsp. peanut butter

Dinner:Baked Honey Salmon (chopped almonds and 1 tbsp of hon-ey on top) - seerecipe book2 cups Steamed Broccoli

Treat:

Frozen Fruit Bar (No more than 80 calories)

Snack three:Casein protein shake

Monday



Phase one2 weeks

Breakfast:Oatmeal Pancakes½ cup dry Oatmeal2 tbsp. Protein powder

3 Egg whitesSugar-free syrup, if needed½ Banana, chopped on top2 tbsp. raw chopped almonds on top

Snack One:8 ounces Greek yogurt, plain non-fat

2 tbsp. raw Almonds5 Celery sticks

Lunch:4 ounces Chicken breast2 cups SpinachChopped tomatoesChopped carrotsBalsamic vinegar for dressing1 small sweet potato

Snack Two:Whey Protein Shake1 Small AppleWeight Watcher’s Cheese stick

Dinner:2 cups Spaghetti squash½ cup Marinara sauce1 Sautéed green and yellow squash and ½ White onion4 ounces chicken breast

Tuesday



Phase one2 weeks

Breakfast:1 slice of Ezekiel bread, toasted3 Egg whites , 1 whole eggSautéed ½ yellow squash, ½ green bell pepper and ¼white onion¼ cup salsa

Snack One:½ cup Cottage cheeseSalt-free rice cake with 1 tbsp. nut butter

LunchGrilled TilapiaBaked Asparagus (5-6)¼ cup of Brown rice

Snack Two:Protein Shake1 small AppleCarrot sticks

Dinner: Turkey BurgersSkinny bun (100 calories)

Tomato, Lettuce, and onion with mustard.

No sugar added Ketchup

Dessert”Cottage cheese with ¼ Banana 1 tbsp. honey and rawalmonds.

Wednesday



Phase one2 weeks

Breakfast:Healthy French Toast1 slice of Ezekiel bread3 Egg whites with sea salt and pepper

Snack One:1 small Apple20 Almonds

Lunch:Chicken Salad Wrap

Kale Chips (if you can bake fresh)

Snack Two:Protein Shake whey

Dinner:Asian Lettuce Wraps

Dessert:Guiltless peanut butter cookies

Thursday



Phase one2 weeks

Breakfast:Apple Cinnamon and Banana pancakes

Snack One: Yogurt bites or Greek yogurt¼ cup Oatmeal cooked with Splenda or stevia and cinna-mon

Lunch:Grilled Salmon¼ Cup Cooked Brown Rice 1 tbsp. Soy Sauce

Snack Two:Ezekiel ToastAlmonds1 Banana

Dinner:Grilled Bison2 Cups Baked Zucchini Chips

Dessert:Chocolate Protein Shake

Friday



Phase two

This phase I really want you to focus on meal timing eatingon a stricter schedule not forgetting your meals and eatingevery 3 hours and making sure you are not eating a log ofcondiments, or empty calories. You can still have your cheatmeals on the weekends. and your gallon of water should be

easy to get down now everyday.

Think about all the excess things that you can leave out ofyour diet. Calories that add up and you can take out.



Phase twoweeks 3-7

Breakfast:Oatmeal and egg white Pancakes3 egg whites, ½ cup dry oatmeal

¼ cup frozen blue berries

Snack One:2 chicken strips with 2 tbsp. SalsaRaw almonds, approximately 15 pcs.

Lunch:2 Slices of Ezekiel bread with Chicken Salad*

1 small Apple

Snack Two:Protein Shake5 Celery sticks and 2 tbsp. of Natural Peanut Butter

Dinner:

Stued Bison* or Stued Chicken Breast*

Monday



Phase twoweeks 3-7

Breakfast½ cup Oatmeal1 scoop chocolate whey protein powder2 tbsp. Natural Peanut Butter

Snack One:2 Hard boiled eggs1 small Apple

Lunch:2 cups Spinach

1 cup chopped chicken breastany veggies that you wantBalsamic dressing on top

Snack Two:½ cup Oatmeal¼ cup Blueberries

Dinner:3-4 Chicken tenders1 cup Cauliower mashed potatoesSweet potato French fries1 small sweet potato

Tuesday



Phase twoweeks 3-7

Breakfast:1 slice of Ezekiel bread3 egg whites¼ cup shredded mozzarella cheese¼ cup salsa

Snack One:Protein Bar, 2 servings (Ashley’s)

Lunch:1 small Sweet Potato with 1 tbsp. honey and cinnamon

4 ounces baked Tilapia1 cup of grilled or baked zucchini

Dinner:Sautéed Shrimp (serving size)With 1 cup steamed carrots½ Cup Reduced Fat Cottage cheese

Late night Snack:Whey Protein shake½ Grape Fruit

Wednesday



Phase twoweeks 3-7

Breakfast:Coconut Pancakes*Syrup - 2 tbsp. of honey

Snack One:½ Cup Reduced fat Cottage Cheese3 sliced Strawberries¼ sliced Almonds

Lunch:¼ cup cooked brown rice

Grilled Chicken breastSteamed Carrots and broccoli

Snack Two:Protein Bars (Ashley’s)*

Dinner:Grilled Bualo or Grilled Chicken Breast

Kale chips or another veggie on the side

Dessert:Ashley’s Ice Cream sandwiches (2)*

Thursday



Phase twoweeks 3-7

Breakfast:½ cup Oatmeal¼ cup Blueberries

2 tbsp. raw chopped AlmondsStevia or 1 tbsp. honey (Optional)

Snack One:4 ounce Greek yogurt1 tbsp. Honey

Lunch:

4 ounce Grilled Chicken breast5-6 Asparagus¼ cup Brown rice

Snack Two:2 Rice Cakes1 tbsp. Peanut butter

Protein Shake

Dinner:4 ounce grilled Salmon with fresh lemon2 cups Sautéed veggies

Friday



Phase three

Time to turn in the dial. Youwill notice that your diet willbecome a bit more strict.Remember to plan yourmeals ahead of time,this

way you are not persuadedby the sights and smells ofother tempting foods. Makesure you have your cheatmeal on the weekends andstill no alcohol on this pro-gram.

Water should be at a gallonstill and if you are interestedin getting on a fat burner,I recommend Super HD by

Cellucor and R3 for recoveryfrom Cellucor as well.Preworkout will become yourfriend at this point. If youfeel like you need a little

boost of energy before youhit the weights, Irecommend C4 also, byCellucor. None of these arerequired on the program,only something to consider. Iam just letting you know the

brands that I love.



Phase threeweeks 8-11

Breakfast: ¼ Cup Oatmeal, cinnamon & stevia

3 egg whites

Snack One: 3-- 4 chicken Tenders with Mustard½ Cup Carrott sticks10--15 Raw almonds

Lunch: 1 small baked sweet potatoGrilled Tilapia

5 Asparagus spears

Snack Two: Protein Shake, Whey

Dinner: 4 ounces Chicken breast 2--3 Cups of Salad withunlimited veggies Balsamic dressing.

Monday




Breakfast1 slice Ezekiel Toast with spray butter4 ounces Greek Yogurt2 tbsp. slivered almonds

Stevia and cinnamon to taste

Snack One:1 Rice CakeWith 1 tbsp. nut butter

Lunch:

6 ounces Chicken Breast½ of a ripe avocadoSliced tomatoes1 small Sweet potato, baked

Snack Two:½ Cup Cottage Cheese on top of 1 Slice Ezekiel bread

Dinner:Bun less, 4-6 ounces turkey burgers (one big burger or topalm-size burger)Kale Chips

Tuesday




Breakfast:

3 egg whites¼ sautéed onion, ¼ cup chopped mushroom and ½ bellpepper2 tbsp. chunky salsa

Snack One:4 ounces Greek yogurt¼ cup raw almonds

Lunch:Big salad mixed with tomatoes avocado onions and bellpepper with grilled shrimpBalsamic dressing

Snack Two:

Protein Shake

Dinner:Baked SalmonBaked Zucchini

WednesdayNo Carb Day




Breakfast:½ cup Oatmeal1 scoop whey protein powder

1 tbsp. Peanut Butter

Snack One:¼ cup brown RiceCottage cheese2 chicken strips, baked or boiled

Lunch: Turkey burgers on a skinny bunKale chips

Snack Two:Greek yogurtStevia cinnamonProtein Shake

Dinner:Baked Chicken BreastSteamed broccoli

ThursdayModerate Carb Day




Breakfast:½ cup Oatmeal4 egg whites

1 slice Turkey bacon2 tbsp. Salsa

Snack One:Protein Shake20 raw Almonds

Lunch:Chicken Wrap (high ber wrap, or Ezekiel bread)Carrot sticks

Snack Two:Rice Cake1 tbsp. Peanut Butter, 1 TBSP sf jelly

Dinner:4-6 ounces of Grilled BisonSteamed veggiesSweet Potato Baked with cinnamon and stevia

FridayHigh Carb Day



Phase fourweeks 11-12

Breakfast:3 egg whites3 cups Sautéed Spinach

Snack One:2 Hard Boiled eggs15 raw almonds

Lunch:4 ounces Tilapia sautéed 1 cup veggiesSnack Two:

Whey protein shake2 chicken tenders with Chunky Salsa

Dinner:Large Salad with baked shrimp Garlic and lime

Monday




Breakfast:3 egg whites, 2 tbsp. Coconut ourStevia and cinnamon mixed in cook like a pancake, 1 tbsp.honey for syrup

1 cup Almond milk

Snack One: Yogurt bites or greek yogurtCarrot sticks10 Raw almonds

Lunch:Grilled Chicken Tenders on Seaweed wrap or Lettuce wrapAny veggies okay

Snack Two:Whey Protein Shake

Dinner:

4 ounces Tilapia2 cups Chopped tomatoes onions and avocado on top

Tuesday




Breakfast3 egg whites¼ cup Salsa1 cup Sautéed veggies

Snack One:10 Almonds½ cup Cottage cheese5 Strawberries, sliced

Lunch:6 ounces Chicken breast baked with steamed broccoli

Snack Two:4 ounces Greek yogurt1 tbsp. HoneyCinnamon

Dinner:Sautéed Shrimp lettuce wraps with carrots and 1 tbsp. lowsodium soy sauceGarlic Lime on top

Wednesday




Breakfast:3 egg whites3 cups Sautéed Spinach with mushrooms

Snack One:2 Hard boiled eggs15 raw almonds1 small apple

Lunch:8 ounces Tilapia, sautéed 1 cup veggies

Snack Two:Whey protein shake2 chicken tenders

Dinner:Large Salad

1 cup chopped Chicken BreastBalsamic Dressing

Thursday




Breakfast:3 egg whites¼ cup Salsa

Sautéed veggies

Snack One:20 Raw Almonds¼ cup Cottage cheese4 sliced Strawberries

Lunch

6 ounces Chicken breast baked with 1-2 cups steamedbroccoli

Snack Two:4 ounces Greek yogurt1 tbsp. honeyCinnamon

Dinner:6 ounces Grilled BisonGrilled zucchini

Friday



Finally the End(There is never an End)

It’s important that you understand that even I have daysthat I mess up. There have been times when I am 4 days outfrom a show and I will walk right to the cabinet, open a jarof peanut butter and smell it. I usually have to make myselfget out of the house to avoid temptation. You must realizethat you will always have temptations no matter where you

are. It is going to be hard. 95% of the time, I put that lid rightback on the peanut butter jar and tell myself: “just a fewmore days”. Sometimes, my willpower isn’t strong enoughand I give in. I don’t beat myself up for it and I certainlydon’t quit.

You must learn to live in the lifestyle of eating clean. Think

to yourself. Eat to Live, Not Live to Eat.

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Becoming Extraordinary