SCULPTED FOR SUMMER

SUCCESS MANUAL!

Welcome to the Challenge…3

Getting Started & Ground Rules...5

Goal Setting…7

Supplements...8

19 Tips for Success...9

Special Note for Detox Days...13

Philosophy on Cheat Meals...14                

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Disclaimer    

Here’s  all  the  fun  legal  stuff  my  lawyer  says  I  have  to  put  in  here.  This  program  is  for  information  purposes  only.  The  information  presented  herein  is  in  no  way  intended  as  medical  advice  or  to  serve  as  a  substitute  for  medical  counseling.  Rather,  as  nutritional  and  exercise  guide,  Forte  Fitness,  INC  is  intended  only  to  supplement,  not  replace,  medical  care  or  advice  as  part  of  a  healthful  lifestyle.

As  such,  the  information  should  be  used  in  conjunction  with  the  guidance  and  care  of  your  physician.  You  must  consult  your  physician  before  beginning  this  program  as  you  would  with  any  exercise  program.  If  you  choose  not  to  obtain  the  consent  of  your  physician  and/or  work  with  your  physician  throughout  the  duration  of  your  time  using  this  product  from  Forte  Fitness,  INC,  you  are  agreeing  to  accept  full  responsibility  for  your  actions.  

By  utilizing  the  nutritional  guidance  and  exercise  strategies  contained  herein,  you  recognize  that  despite  all  precautions  on  the  part  of  Alicia  Streger,  Laura  Forte,  Latoya  Osby,  Rachael  Malatesta,  Stavros  Kricos,  Nicole  Filian  or  other  trainers  of  Forte  Fitness,  INC.  there  are  risks  of  injury  or  illness  which  can  occur  with  any  program  and  you  assume  such  risks  and  waive,  relinquish  and  release  any  claim  which  you  may  have  against  Alicia  Streger,  Laura  Forte,  Latoya  Osby,  Rachael  Malatesta,  Stavros  Kricos,  Nicole  Filian  or  other  trainers  of  Forte  Fitness,  INC.  or  its  affiliates  as  a  result  of  any  future  physical  injury  or  illness  incurred  in  connection  with,  or  as  a  result  of,  the  use  or  misuse  of  this  nutritional  guide  and  exercise  program  for  personal  use.  

*IMPORTANT:  Again,  more  fun  things  from  my  lawyer:    This  program  is  copyrighted  and  to  copy,  share,  or  reproduce  is  in  violation  of  the  law  and  prosecution  will  be  enforced.  

                   

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WELCOME TO YOUR SCULPTED FOR

SUMMER 28-DAY BLUEPRINT!

First, we’d like to congratulate you for joining this program! I’m genuinely excited that you made the decision to invest in your health and learn how to change your lifestyle and become a happier, energetic, healthier, and more confident version of yourself. Plus losing a few extra inches and body fat is a bonus. J This is a 2.0 version of Laura’s transformational meal plan! These were the results that she experienced:

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Our personal mission for you is that by the end of these 28 days, you will feel confident and FEARLESS at the beach with your family and friends and excited to show off the hard work you put in over the past 4 weeks! Laura and the Forte Fitness team is excited and honored to be a part of this journey with you. Know that we are here for you 100% to support and back you on this. If you need anything, please reach out any time.

You will ROCK this!

The Forte Fitness Team

WHAT TO EXPECT OVER THE NEXT 28 DAYS:

✰ Cravings BE GONE! No cravings for sugary or salty foods. Even your

dangerous late night munchies will dissipate with a few of these tips.

✰ You’ll establish a meal cadence and your body will learn to be hungry for clean food every 3-4 hours, rather than ravenously hungry late at night.

✰ You will start to look in the mirror, love what you see and appreciate your

body, and look at your trouble areas LAST instead of first.

✰ You’ll learn how to prep ahead for the week, what will last in the fridge for a few days, and how to pack your food when out of the house for long periods of time.

✰ You will be a part of an amazing community working towards the same

goals that you are.

✰ You’ll look forward to your workouts and be excited about getting your measurements done so you can see how your body responded to the hard work you’ve put in.

✰ You will cleanse and detoxify your body of impurities, chemicals, and

artificial toxins and learn to fuel it with clean food!

✰ Cheat meals will still happen.. they will just be planned ahead of time. PLUS – you won’t feel guilty taking them. They are a part of the plan and you will still get AWESOME results if you take them.

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You READY?! Let’s get this party

STARTED!!

SUCCESS GUIDE - GETTING STARTED Bravo. Just by signing up for this challenge, you’ve decided you want something new for yourself. You are already in the mindset that you want to make a change, and you are ready to take the steps necessary to make it happen. This transformation challenge is unlike any other one we’ve done. You’ll find very SIMPLE and easy-to-make recipes and SIMPLE prep strategies. Here’s the catch: You need to make YOURSELF a priority over the next 28 days and

you need to make this challenge a priority. That means setting a few ground rules first. If you aren’t able to say YES to each one, call me, I’ll help you find a way.

YOUR GROUND RULES:

1. Read this ENTIRE manual before anything else. It is filled with strategies to

keep you on the right path.

2. Set personal specific goals that you want to achieve by the end of 28 days. This was is of the most important steps you can take.

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**Take ACTION**

Email YOUR goals to: Adrienne@ForteFitness.com This is DUE by MONDAY, June 25th! We won’t share them with anyone else, but we will do our best to hold you accountable to your goal.

3. Make sure you’ve been added to our private Forte Fitness Facebook group.

If you haven’t already ben added, friend me on Facebook and please email me to let me know you need to be added (alicia@fortefitness.com) Friend me here: http://www.facebook.com/alicia.streger

4. Print out Grocery List Week #1 go to the food shopping. DO NOT WAIT until

Monday to get this done. Meal prepping starts on Sunday; so don’t leave this to the last minute. This is CRUCIAL!!!! Make sure to review the meal plan and use the food exchange sheet to swap out any foods that you wish.

5. You’ll need to eat 4 meals minimum throughout the day and up to 6 based on how long during the day you are awake. I know it sounds like a lot. But your portions will be smaller. And you will look forward to your small meals. (At least I always do.) J

6. Get out your daily planner and schedule in your workouts. You have

unlimited access to our boot camp workouts, so take full advantage! I recommend getting in 4-5 workouts per week on this plan to get the best results. VERY Important!!

7. If you are struggling with something, or want to share a success, call us!

That is what we are here for. I will talk you out of the brownie or Diet Coke. We are here to make this program as successful as you want it to be. Don’t be afraid to reach out!

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GOAL SETTING WORKSHEET

 Okay, time to roll up your sleeves….It’s time to get to work! Before you get started on this challenge, you are going to have S.M.A.R.T goals set in place so you know exactly what you want to achieve by the end of these 28 days. This WILL work. And I’m going to help you do it. Ex: I want to lose weight. I want to lose 9 pounds by the end of the 28 days and fit into my size 6 jeans. Ex: I want to run faster. I will run one mile without stopping in under 10 minutes by the end of 28 days. Ex: I want to exercise more. I commit to 4 boot camp sessions each week (M,W,F, Sat) and 1-2 days per week running on my own on Tuesday and Thursday. I will take Sunday completely off. I will do this EVERY week for the 28 days! Ex: I want to be more healthy. I commit to getting 8 hours of sleep every night and cutting off the tv/computer at least 1 hour before bedtime.

YOUR TURN!! **Take Action** Email us your top 2-3 goals for the 28-day challenge. (Adrienne@ForteFitness.com) Really think about what is important to you and why you signed up for this challenge in the first place. Next, write them down on an index card and post them up on the fridge with a magnet. Tell your friends and family. Make it public. The more people the better. They will hold you accountable!!

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SUPPLEMENTS  ***PLEASE make sure to check with your doctor before starting this meal plan or taking any dietary supplements. I would never recommend anything that I do not personally take. If you come over to my house, you will see the following supplements in my pantry. Fish Oil, Protein Powder from Bluebonnet, Digestive Enzymes, and Amazing Greens are supplements I take daily. ¨ Fish Oil (I take Barleans Omega Swirl. Whatever you take, just make sure it

has at LEAST 1000 mg of EPA & DHA combined.) ¨ Protein Powder (I’m currently LOVING Isagenix. I use this right now once a

day. Berry Harvest or Creamy Dutch Chocolate or Creamy French Vanilla) You can purchase the directly here: www.AliciaStreger.Isagenix.com at a discounted rate.

Or you can choose anything without Soy or Gluten.

¨ Super Greens (Amazing Green Superfood ONLY if you are not already taking Amazing Grass Protein.) I love the chocolate flavor.

¨ Digestive Enzymes (NOT required, but I have a

sensitive stomach and these help me digest proteins much more easily.)

¨ Probiotics – Keep your digestive tract healthy and

filled with good bacteria. Dr. Ohhira’s brand is my favorite.

¨ Protein Bars (www.PaleoSimplified.com, Dale’s

Raw Food Bar, Larabar, or homemade)

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19 TIPS FOR SUCCESS Some of the info in section may look familiar to you, but please make sure to read this entire section carefully as its been updated to specifically fit this challenge.

1. You need to make your kitchen your “safe haven.” Get rid of EVERY temptation and all of the junk. Throw it ALL out or donate it. If you have visitors in town or family who isn’t on the plan, set aside these items on a different shelf (below eye level) that you will know is OFF LIMITS to you

2. Get rid of ALL products with hydrogenated or partially hydrogenated oils or high fructose corn syrup (HFCS). You will be SHOCKED at how many foods you have purchased contain one or both of these ingredients. Basically – take a look at any processed foods you have in the pantry.

This includes crackers, cookies, sugar cereals, microwave popcorn, cereal bars, chips, pretzels, condiments & dressings, fat-free snacks, and many others. Nearly everything with a “shelf-life” fails the Sculpted for Summer Challenge.

3. ONLY purchase the foods on your Grocery List. DO NOT succumb to any

temptations while you are at the store. I try to eat a small meal right before the store to help fight off the urge to throw something random into the cart.

4. Buy organic meats whenever possible. Specifically look for organic free-range

poultry, meat, & eggs. If you’re unable to buy organic, at least try to purchase antibiotic and hormone-free products.

5. Buy local, organic fruits & vegetables whenever possible. This is most

important for fruits and veggies exposed to pesticides and sprays right on the surface like apples, peaches, grapes, strawberries, etc. Here’s a good list for you to reference. It’s called the ‘dirty dozen’.

 

 

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6. Cooking Oil: For cooking, use only Coconut Oil for high temperature cooking

and Extra Virgin Olive Oil (cold pressed) for low temperature cooking. 7. TOSS out the margarine. Margarine smells SO terrible after all of the

processing that they need to be chemically deodorized so people would be able to eat it. It’s also processed with a petroleum solvent. Toss it.

8. When choosing your almond or other nut butters, make

sure the ONLY ingredients in there are NUTS! Whole Foods has a grinding machine where you make your own nut-butters fresh on the spot.

Peanuts are NOT nuts!! They are a legume and it’s processed in the same way in your body as gluten is… as a TOXIN!! We are removing anything in our system that will cause inflammation. Even if you are not ‘allergic’ to these foods, we all have a sensitivity to them at varying degrees. Not ideal if you are trying to shed inches and tone muscle.

9. Avoid ALL products with Soy. Check your labels. Soy seems to find its way into most everything processed. Almost 95% of soy is now genetically modified. Not only that but it’s highly estrogenic- best to stay FAR away.

10. Just Say “NO” to Bread, Pasta & other Grains. PERIOD. White and even whole wheat bread can prevent you from reaching your goals. This may be the most challenging part... but will also be the most rewarding.

Cutting these out from your diet will be hard- but it WILL be worth it. You’ll have a new level of energy, will recover faster from your workouts, and some of you will feel better than you ever have before. Ezekiel bread is approved in small amounts (in the freezer isle at Publix, Whole Foods, & Fresh Market).

11. Toss the Table Salt – switch to Sea Salt or Kosher Salt instead. Other brands may contain mercury and/or toxic heavy metals in them. Most table salts have been overly processed and stripped of beneficial minerals and then subjected to anti-caking agents like aluminum. No thanks.

12. Sweeteners: Raw, local, organic honey, or coconut sugar is A-okay. Coconut sugar is safe for most diabetics with a glycemic index of 35.

NO Cane Sugar, NO Artificial Sweetener, NO Splenda, No Truvia, or Agave.

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Artificial sweeteners will be stored as fat and are very TOXIC and acidic to your body. Look for the –ose ending (sucralose), aspartame, Splenda etc.

13. SPICE IT UP! Add spicy seasonings to your meal (like red pepper flakes, black pepper, & ginger). It will actually help rev up your metabolism. Studies have proven that eating spicy foods can increase your metabolism up to 8% over a normal rate AND has the potential to make you feel fuller, longer. Feel free to go ALL OUT when it comes to spices. This is what will make your food more interesting. I particularly like Mrs. Dash seasonings because they are no sodium.

14. Get your SLEEP! To optimize the levels of growth hormone released while you are sleeping (over 80% is released while you sleep) do not eat within 2-3 hours of going to bed. If you do have to - at least make sure that you don’t have anything with sugar in it. When you get your meal plan, you’ll see that you will be having a protein, healthy fat, and veggies before bedtime.

15. To make sure that your body has the chance to restore itself and recover from your workout and from your daily stress, get a minimum of 7 hours of sleep per night. You’ll be shocked at how energized you feel when you start to get sleep on a regular basis. Your body needs sleep in order to lose weight and get results! Tips for Better Rest: *Try to turn off all electronics - TV, cellphone, and computer at least 45-60 minutes before you go to bed. This will help to calm your mind allow you to have a more restful sleep.

16. Tips to beat Cravings: First, try drinking a glass of water. There’s a good

chance you’re just dehydrated! Wait 15 minutes and see if you are still hungry. If you do have to eat something, make sure it is Sculpted for Summer Challenge approved. Always include a protein at every meal.

✰ Have fruit tea. Celestial Seasonings makes different fruit teas that I LOVE if my sugar cravings decide to take a hit if I’m overly tired at night. Brew a cup of fruit tea and sip on that while you are watching TV with your family. It works!! I promise.

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✰ Brush your teeth. If sweet cravings hit, go brush your teeth. Once your

teeth are clean and you have had the freshness of the toothpaste in your mouth, you won’t want to eat anything.

17. Set a meal cadence (time schedule). If you tend to lose track of the time

and forget to eat while you are at work or at home, set your cell phone alarm to remind you when it’s time to eat. It’s a GREAT tool. (Do your best to eat every 3-4 hours. This will be 4-6 meals depending on how long you’re awake.)

The goal of eating this way is never to be

hungry, and never be full. If you are still

hungry, you are either: thirsty or didn’t eat

enough. If you are full, you ate too much.

18. Use a scale or measuring cups for portion control.

When you start to do this regularly, you’ll soon be able to do it without them, but they can be GREAT learning tools. (It’s also a very eye-opening exercise!)

19. Stay HYDRATED. You need to drink half of your body weight in ounces EVERY day of water! If you workout, either add an additional 8-10 ounces, or don’t count that water you drink during your workout towards your required amount for that day.

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WHEN TO DRINK WATER: a. Start each day with a big glass of water. Have it waiting for you on your

nightstand as soon as you wake up.

b. If you drink caffeine, such as an 8 oz. cup of coffee, replace with a cup of water immediately. Caffeine dehydrates you. (Ever experience cramps and don’t know why?) For best results- cut out the coffee completely.

c. Have a glass of water immediately after you finish each meal. The

WHOLE glass. This will prevent over-eating.

d. Flavor water with sliced cucumber, strawberries, or citrus like lemon/lime to keep it interesting. Tea is also FREE any time.

Remember- BEFORE you put any junk into your mouth- ask yourself “Is this worth it?” It is worth how you will feel afterwards and is this

helping you to move closer to or farther away from your goals.

SPECIAL NOTE ON DETOX DAYS: We will be starting off this challenge with a small detox designed to cleanse your liver to allow your body to process the foods you eat more easily and efficiently.

✰ No pills, drugs, or processed powders are involved.

✰ Detox days are designed to remove unhealthy toxins from your body to make it run more efficiently and rev up your metabolism to burn fat.

✰ You’ll probably get headachy, tired, irritable, etc. (especially if you

typically drink caffeine). That’s just your body cleansing out the toxins and is completely normal.

✰ NO CAFFEINE is allowed on detox days, and please limit over-the-

counter drugs like Advil or Tylenol. All prescribed medications should still be taken.

✰ Make sure to drink a LOT of water on your detox days. You should feel

higher energy levels on days following your detox days.

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 PHILOSOPHY ON CHEAT MEALS  

Don’t do anything that you will regret.

That’s basically it. These “cheat” meals are a way of not feeling deprived from any of your absolute favorite foods.

One of my favorite quotes is “You will never out train a bad diet.” After being great with your diet all week, you do NOT want to ruin all of your hard work and preparation in one cheat meal.

So - feel free to indulge a little bit, but make sure NOT to go overboard. You will NOT feel good the next day.

What works really well is not allowing ANY cheats... except for the planned ones. For example: if bread was served at the table, don’t allow yourself to have ‘just a small piece’.

Letting yourself have that ‘small piece’ opens the door to temptation. If you cut it out completely, then reward yourself at the end of the week with a glass of wine or 2, you will see better results, and feel better.

ROCK THIS CHALLENGE!!!

If you need ANYTHING, call or email us any time J

Alicia, Laura, & The Forte Fitness Team

407-340-7618 ~ info@ForteFitness.com