14-Day Fast Track to Fat Loss Transformation Challenge Starter Guide

Forte Fitness, INC. 14-‐Day Fast Track to Fat Loss Challenge www.ForteFitness.com

14-Day Fast Track to Fat Loss

Transformation Challenge

Starter Guide

Written By:

Alicia Streger, CSCS www.ForteFitness.com


Disclaimer: 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 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 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, 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: This program is copyrighted and to copy, share, or reproduce is in violation of the law and prosecution will be enforced.


Welcome to Your 14-‐Day Transformation Challenge! We are very excited to have you as a part of this challenge. We are here for you 110%. If there is anything you need or any questions you have, please let us know. This challenge was created to help you reach your goals with intention and with focused action. By following this plan, you will Boost Your Metabolism, Cut Your Sugar Cravings, & Rid Your Body of Unwanted Fat!

Your 14-‐Day meal plan is based on Carb Cycling. The hormone leptin is the hormone in charge on whether you burn fat and at what rate. Carb cycling keeps the leptin hormone guessing and causes it to secrete more leptin into your body; which will rev up your fat-‐burning furnace. When you’re reducing calories, your leptin levels can plunge… but by changing your calorie intake frequently it will keep your leptin levels from decreasing and dropping your metabolic rate. This is HUGE for fat loss and getting results. You’ll find Low Carb, Medium Carb, & High Carb Days in your meal plan. Low Carb Days: will include only lean protein, non-‐starchy vegetables (NSV), non-‐sweet fruit (AM only), and nuts/seeds. Medium Carb Days: will include lean proteins, non-‐starchy vegetables (NSV), starchy vegetables, fruits, and nuts/seeds. High Carb Days: will include lean proteins, non-‐starchy vegetables (NSV), starchy vegetables, fruits, nuts/seeds, and your cheat meals.

Serving Sizes for Men & Women Women: Lean Meats: 4oz – 6oz Men: Lean Meats: 6oz – 8oz

To increase additional calories add to the vegetable servings. Follow this plan, and you will not only see and feel amazing changes in your body, but you’ll be off to an incredible 2014. Committed to Your Success,

Alicia & The Forte Fitness Team


Getting Started Checklist

¨ Read this ENTIRE Success Manual.

¨ Print your 2014 Goal Sheet & Transformation Worksheets (measurement sheet, weekly checklist x 2, gratitude journal)

¨ Print your weekly meal plans & your weekly grocery lists

¨ Set aside time in your schedule to grocery shop on the weekends and prep time on Sundays and Wednesdays

¨ Be intentional: Complete your 2014 Goal Sheet by your FIRST class.

¨ Your first day of class or during your Success Session:

o Get your “before” measurements & pics o Please bring a completed liability form (in first email) o Bring an exercise mat, water, pair of dumbbells, and a small towel

¨ Log in your Daily Checklist EVERY day!

¨ Start your Gratitude Journal and commit to writing down 3-‐5 things you are

grateful for EACH day.

¨ If you have any questions, ask us! If you need extra help or accountability-‐ that is what we’re here for!

¨ Have FUN J


Weekly At-‐a-‐Glance Reference Sheet:

Day of The Week Task for the Week Monday Weigh In Tuesday Low Carb Day

Wednesday Prep More Food if Needed Thursday Low Carb Day Friday Weekly Recap Saturday Boot Camp or Weekend

Warrior Workout Sunday Grocery Shop & Prep Food

*Print this out and Post it on Refrigerator to Keep You on Track! Mondays: if you’d like to track your weight, only do it ONCE a week MAX. Weigh in at home and write your weight on your measurement doc on the side. Tuesdays & Thursdays: Low Carb Days– NO cheats, pre-‐packaged or processed foods, dairy, alcohol, or products with gluten. Also, eat only “non-‐sweet” fruits. Wednesdays: Prep food for remainder of the week if needed. Fridays: Look back over the past week and be proud of what you’ve accomplished. The lessons are learned in reflection. Saturdays: Attend Boot Camp or Complete your Weekend Warrior Workout. Sundays: Grocery Shop & Prep your foods for the early part of the following week.


Quick Reference: Low, Med, & High Carb Days

Mon. Tues. Wed. Thurs. Fri. Sat. Sun. Week 1 Detox Detox High

Carb Low Carb

Medium Carb

High Carb

Low Carb

Week 2 Medium Carb

Low Carb

Medium Carb

Low Carb

High Carb

High Carb

Low Carb

Week 3 Medium Carb

Low Carb

High Carb

Low Carb

High Carb

Low Carb

High Carb

Week 4 High Carb

Low Carb

High Carb

Low Carb

Low Carb

High Carb

Medium Carb

This plan will keep your leptin levels higher which will turn

on your fat-‐burning hormones!


2014 14-‐Day Transformation Challenge: How to Understand the Menu

1. Where you see Wake Up Time – insert the time you wake up. Eat within 30-‐60 minutes of that time. After that, circle the times you will eat for the day. Space it out every 3-‐4 hours. Example: Wake up at 6am, write that on the line. Eat by 7am. Then circle every 3-‐4 hours after that. Ex: 10am, 1pm, 4pm, 7pm.

2. Anything with an “*” next to it means there’s a recipe for that food item in the manual.

3. NSV’s means “Non-‐Starchy Vegetables”. (More details in your Starter Guide)

4. “C” aka Cheat Meal. This is where you plan your cheat meal for the week.

5. Energy level line: Circle your energy level for the day. 1 being low and 5 being highest.

6. Hunger level line: Circle your level of hunger for the day. 1 being not hungry and 5 being very hungry.

7. SWAPS: There will occasionally be foods you don’t like. No worries! Swap them with other equal food items.

• Lean Protein (Meat or Fish) for another Lean Protein Source • NSV’s can be SWAPPED for other NSV’s • Non-‐Sweet Fruits with other Non-‐Sweet Fruits (Top 4 – Apple, Pear, Berries, & Cherries)


2014 14-‐Day Transformation Challenge Reference Sheet: You can use this list for food swaps as well. Here are your swap rules:

• Exchange a protein for a protein • Carbohydrate for a carbohydrate • Healthy fat for a fat • Fruit for a fruit • Vegetable for a vegetable

Common NSV’s (non-‐starchy veggies):

Artichoke Artichoke hearts Asparagus Beets Brussels sprouts Broccoli Cabbage Carrots Cauliflower

Celery Cucumber Eggplant Greens (no iceberg) Hearts of palm Jicama Leeks Mushrooms Okra

Onions Peppers Radishes Sprouts Squash (summer) Swiss chard Tomato Turnips Zucchini

Common Starchy Veggies:

Acorn Squash Butternut Squash Parsnip

Pumpkin Spaghetti Squash Sweet Potatoes

Winter Squash Yams

Lower-‐Med Sugar Fruits:

Apple Apricots Berries (any kind)

Cantaloupe Grapefruit Honeydew

Peaches Pear Nectarine

Higher-‐Sugar Fruits:

Banana Cherries Grapes

Mango Plums Oranges

Kiwi Pineapple Tangerine

Forte Fitness, INC. 2014 New Year’s Transformation Challenge www.ForteFitness.com

Protein Swaps:

Turkey Chicken Fish Shellfish

Eggs Pork Lean Beef

Fat Swaps:

Extra Virgin Olive Oil, 1 tsp. Coconut Oil, 1 tsp. Salad dressing, 1 tsp. Avocado (1/4 avocado)

Large Black olives (8) Bacon, 1 slice (limited quantities) Nut Butters, 1 ½ tsp.


Here’s the Deal with Your 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.” 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.


16 Success Tips for Your Next 14-‐days…

1. Eating Clean as much as possible is very important. This means “one ingredient food choices” such as nuts, seeds, lean meats, fruits, and vegetables. If you want to lose belly fat, make these foods your top priority, period! 2. Limit or Avoid: Dairy, Gluten, Caffeine, Pre-‐packaged Processed Foods,

anything with added sugars, and drinking your calories (alcohol). If you are not willing to give them up, then save them for your cheat/treat meals.

3. Attend Boot Camp at least 3x each week and perform your Weekend

Warrior Workout every weekend. We will be emailing you them every Friday.

4. Eat Organic food as much as possible. Below is the “Dirty Dozen List and Clean 15 List”.

The dirty dozen (pic on the following page) lists the fruits and vegetables that have the highest levels of pesticides, herbicides, and fungicides on them. Try to purchase as many organically grown foods as you can from the “dirty” list.

The “Clean 15” is the list of foods that are likely to have less chemicals on them. Other than this list, a good rule of thumb is to choose organic when you’re going to eat the skin such as grapes, pears, cucumbers, etc.

You will see we’ve chosen several different colors for both the fruits and vegetables so you can benefit from a wide variety of antioxidants and minerals.


5. Choose Organic when possible for your Lean Proteins. Meat needs to be antibiotic free and hormone free. When it comes to eggs: choose organic, antibiotic & hormone free and always cage-‐free. The price difference is minimal. (East End Market happens to have local farm-‐fresh eggs that are phenomenal!) If organic is not available, choose all-‐natural. Be sure it states antibiotic free & hormone free.

6. Limit or Avoid: Eating Out! Challenge yourself to minimize or eliminate

going out to eat for the next 14-‐days. NO Fast Food! Remember they are in business to make money. They use the cheapest ingredients for bigger profits. Not to forget, the portion sizes are MUCH, MUCH bigger than they need to be. Plan ahead and you won’t have to stop to eat out. 7. Prep your meals on Sundays and again on Wednesdays. Cut your

vegetables and fruits; cook your lean meats for the next 3 days, make your snack packs of trail mix, and refrigerate them all for easy accessibility. This


one task will make the challenge easier and increase your success by at least 30%.

8. Drink ½ your body weight in ounces in water EVERY DAY! The

water you drink during your workout doesn’t count. Hydration is key to fat loss... just do it! Choose filtered water and avoid tap water as much as possible.

9. Drink Your Morning Mojo! Want to jumpstart your metabolism and

improve your digestion? Start off each morning with filtered room temperature water and add in fresh squeezed lemon and cayenne pepper. Other options to include are ginger and cinnamon. 10. Eat EVERY 3-‐4 hours. Start by eating within 30-‐60 minutes of

waking up. Record in your meal plan the time of your first meal, and then circle the next 4-‐5 meal times for your day. DO NOT schedule a meal within 2-‐3 hours of going to sleep. You want to have 4-‐6 meals a day depending on how long you’re awake. 11. Get Your ZZZ’s. For the next 14-‐days, make no excuses to get a

minimum of 6.5 hours of sleep EVERY night. Your cortisol levels will continue to increase if you don’t. The Result = MORE BELLY FAT. No bueno. 12. RELAX immediately when you recognize you’re getting

stressed. Come up with 2-‐3 strategies to reduce your stress levels as soon as you recognize you’re experiencing it. Examples: take a quick walk, play a song that makes you laugh or smile, take 10 deep breaths, or meditate for a couple of minutes. Find something that can change your “current state” as quickly as possible. Stress also causes cortisol levels to increase and leads to increased belly fat.

13. Take time to Meditate…even if it’s just for 2-‐3 minutes. Sit in

a quiet place and close your eyes and relax. Meditation is a great way to start or finish your day and also to connect with yourself. It’s also the perfect opportunity to take a moment for reflection and take-‐in what you’ve learned that day.


14. Start Your Gratitude Journal Worksheets. Write down 3-‐5 things you are grateful for BEFORE you go to bed each night on your worksheets or in a special journal. INCLUDE your daily wins. After performing this task for 14-‐days, you’ll be more focused on the positive things in your life. Make sure to give yourself credit for all you HAVE accomplished!

15. Use the Worksheets included in the Program. People who

write their goals down have a 60% higher chance of achieving their goals than those who don’t. You can measure what you manage.

16. Lastly, Be Aware of the Language you Use. If you say

something is hard, it will be hard. You use the word “can’t,” guess what…you won’t be able to do it. “I’m starved,” are you REALLY starved or just hungry?

Words have power-‐ use them wisely and to YOUR advantage! Find words that are empowering to you and make them a part of your regular vocabulary. Make sure to use them especially when you’re talking to YOURSELF.

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14-Day Fast Track to Fat Loss Transformation Challenge Starter Guide