30 Days to a Better You -Final

8/9/2019 30 Days to a Better You -Final

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Instagram: @msrfitgirl

Web: Fitgirlarmy.com

I hop e t o in s pir e o t h e r s t h e way s o m any hav e in s pir e d m e .





30 DAYS TO A BETTER YOU

2

!"#$%&'(#)%"

A better you is in response to all of those who wanted to know how I

!"#$%&' )* +,-&. /01& 2"#3&' )* 2453* #$' 6,!473&2 #!3522 25!,#+ )&',#

-53 8&++ 51&3 # *&#3 $58. /01& #+25 !3&#4&' !"#++&$%&2 8,4",$ 4"#4 *&#3 45

help others on their fitness journey. No matter how much I share or do,

there is always room for improvement and ways to reach more people. I

took your emails and comments and compiled all the answers within this

book. Let me inform you: There are no pills, shakes, tricks or tips that

will replace hard work. Everything I speak of in this book are things to

get you started or continue on your fitness journey. I am not certified in

anything other than my own life. Through trial and error I found what

works for me and I hope that it will work for you too.

- @mrsfitgirl






3

+,-./ %0 1%"#/"#2Introduction ................................................................................................................ 2

Step 1 Decide what you want ..................................................................................... 4

Step 2 A letter to your future self: ............................................................................. 5

Step 3 Preparation is key: .......................................................................................... 7

Step 4 Tools for my success....................................................................................... 8

Day 1-30 what should I do? .................................................................................... 8

MyFitnessPal .......................................................................................................... 8

IIFYM ..................................................................................................................... 8

Intermittent Fasting...............................................................................................10

What exercises should I be doing? ...........................................................................12

Running.................................................................................................................12

Walking.................................................................................................................12

Bike: ......................................................................................................................13

Squatting: ..............................................................................................................13

Step 5 Execution: .....................................................................................................14

Step 6 Reflection: .....................................................................................................15

Extras ........................................................................................................................16

Grocery list ...........................................................................................................16

Keep it simple ..........................................................................................................18

Easy success .........................................................................................................18






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957 !#$$54 )#:& #$*4",$% # 3&#+,4* ,- *57 '5$04 -,324 :$58 8"#4 *57want. What is it that you really want? Do you want to be thinner? Fitinto your old dress? Shop at your favorite store again? Feel sexy again?Put on a two piece? Or simply change old habits into new, healthyones? Look at yourself in the mirror and make a firm decision aboutwhat it is you want to change over the next 30 days. This is your life,your body, your goal, so no one can make the decision for you. No goalis too big or too small. However, it has to be something you stronglywant and believe in. Without a desire, accompanied by faith, your goalis merely a wish. Make it a reality with the first step of deciding what itis you truly want.

Exampl e

Ov e r t h e n e x t 30 day s I wan t m y body t o phy s i c ally c hang e . Mor e !"#$%&%$'(()* , -'./ /0 1# '1(# /0 12//0. /3#!# "'./! /3'/ $244#./() 50.6/

c lo s e du e t o m y st o m a c h . I wan t t o b e abl e t o t a ke a pi c t ur e on day s 1and 30 and s ee a no t i ce abl e di ff e r e n ce . I wan t a b e f or e and a ft e r pi c t ur e li ke t h e on e s I c urr e n t ly vi e w . I wan t t o prov e t o m y s e l f and s har e wi t ho t h e r s t ha t wi t h c o mm i t m e n t , a c hang e c an happ e n . I t i s m y goal t oin s pir e s o m e on e e l s e .






5

3#/4 ; < ./##/$ #% 9%'$ 0'#'$/ 2/.0:

Do you remember when you were a kid and you played doctor or nurse?Remember how you would go through the imaginary examinations and83,4& ,)#%,$#3* 63&2!3,64,5$2; 957 ','$04 <7&24,5$ 8"#4 *57 8&3&'5,$%. 957 =724 #!4&' #2 ,-. >&++ 4"#402 8"#4 / 8#$4 *57 45 '5 ,$ 4",sstep. Write a letter depicting exactly where you want to see yourself in?@ '#*2. A2& *573 ,)#%,$#4,5$ +,:& 8"&$ *57 8&3& # !",+'. B5$04second guess it, just write it. It only has to be believable to you, notanyone else. The letter should be like a story that includes ups, downs,

tears, and triumphs. This is your story, your imagination, so make itgood. Create the you that you wish to see evolve over the next 30 days.Once you do this, reflect on the end results of this letter everyday overthe next 30 days.

Exampl e

D e ar Day 30 Zo e ,

702 '4# !%8"() '8'9%.:; , 8#'. , $'.6/ 1#(%#<# =2!/ >? 5')! ':0 )02

w e r e f e d up , wan t e d t o c hang e and YOU DID IT . Your pan ts ar e bu tt on e d . Y e s BUTTONED! At f ir st you w e r e s ke p t i c al . You t hough t @2:333 ,6<# '( r e ady t ri e d s o m any t hing s and b ee n on t hi s journ e y f or

!08# /%8# .0-; , =2!/ 50.6/ &##( (%A# /4)%.: '.)/3%.: #(!#;B C0-#<#4

you k now wi t hou t t ria l and e rror you wil l n e v e r f ind ou t wha t a c t uallywor k s . You t oo k a d ee p br e a t h and st ar t e d wi t h day 1 . Day s 1-30-#4#.6/ #'!)* 12/ !0 -#(( -04/3 %/; D3#. $3'.:# !/'4/#5 3'""#.%.: )02

-'./#5 /0 4#'$3 &04 /3# !$'(#* 12/ 5%5.6/; E<#4) F'/245') )02 /00A "4%5#%. /'A%.: "40:4#!! "%$! G'(/302:3 /3# &%4!/ F'/245') -'!.6/ 82$3 0& '

progr e ss t o t h e na ke d e y e . ) You ke p t pu s hing and e a c h w eek you go t st rong e r and m or e c on f id e n t in t ru st ing t h e pro ce ss . Oh and t h e n t h e r e wa s t ha t w eek o f PM S . God k now s you t hough t in on e w eek you ju st A.#- )02 :'%.#5 H? (1! &408 /30!# I !.%$A#4! )02 '/#; (0(JK(( %. '((* /3#






6

30 day s wa s an a m azing e xp e ri e n ce and you k now you ar e c apabl e o f '.)/3%.:; L#/6! !## -3'/ /3# .#M/ >? 5')! 14%.:N






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3#/4 = >$/4,$,#)%" )2 ?/9:

Make a plan to make step 1 and 2 a reality. Seriously think about whatare you willing to give up order to attain your goal? Change cannot take place if you have the same old routine. This plan has to be a routine and# 63,53,4*. /402 +,:& *573 3574,$& 8"&$ %&44,$% 3&#'* 45 +&#1& 4"& "572&each day. Before leaving you are going to brush your teeth and combyour hair. Well, the same has to be applied to your goal over the next 30days. Whatever you decide to do has to be conducive to your goal. Youshould only implement things that are going to take you one step closer

each day. Write them down and go over them until they become secondnature.

Exampl e

Ov e r t h e n e x t 30 day s I will- N e v e r gro ce ry s hop wi t hou t a li st . I m u st hav e a plan in m y handb e f or e I hi t t h e st or e . - S e t a dai ly rou t in e f or e a c h w eek . My rou t in e will c on s i st o f runningand w e igh t t raining . To kee p m y body gu e ss ing I wil l in c r e a s e e a c h o f t h e s e by 10% e a c h w eek . - O4%.A%.: ' :'((0. 0& -'/#4 "#4 5') %! ' 82!/; ,& , $'.6/ :#/ ' :'((0. %.*

I will do m y b e st t o g e t in a hal f gallon . I m u st c arry wa t e r wi t h m e a t all t i m e s s o t h e r e i s no e x c u s e . - L0: %./0 P)Q%/.#!!R'( #'$3 5') /0 A.0- #M'$/() -3'/ ,68 #'/%.:; S0

gu e ss ing ga m e c an b e don e during t hi s m on t h . - I will giv e m y all e a c h day s o t ha t wh e n I lay m y h e ad down a t nigh t I

c an go t o s l ee p wi t h no r e gr e ts !






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3 things that can help you be a success:- My FitnessPal- I I F Y M- Intermittent Fasting

E9F)#"/22>,.Why MyFi t n e ss Pal?MyFitnessPal a/k/a MFP is an app that allows you to set up a food diary.

C",2 ,2$04 25)&4",$% *57 )724 '5 - or life, however, it is something you2"57+' 24#34 8,4" 25 *57 #3&$04 6+#*,$% # %7&22,$% %#)&. D&)&)E&3 *57'5$04 8#$4 45 '5 8"#4 *5701& E&&$ '5,$%. 957 #3& +55:,$% 45 !"#$%& ,$30 days!

!!FGE

Wha t i s IIFYM a / k a I f I t F i t Your Ma c ro s ?

Macros is short for Macro Nutrient, of which there are four: protein,carbohydrates, fat, and fiber. These are the components needed in orderto lose, gain, or maintain your weight. This way of eating is also known#2 F-+&G,E+& ',&4,$%.H /4 ,2 2#,' 4"#4 #2 +5$% #2 4he food you are eating(goodies and all) are within your macros then you will achieve yourfitness goals.

How do I d e t e r m in e m y m a c ro s ?Go to I I F Y M .COM and click on the I I FYM Cal c ula t or . This calculatorwill ask you a series of questions that will ultimately calculate themacronutrients your body needs in order to lose, gain or maintain yourweight. This calculator is a GUIDE so treat is as such. It is to give you






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#$ ,'&#I 25 6+&#2& '5$04 '3,1& *5732&+- !3#J* 43*,$% 45 ",4 #++ 5- 4"&numbers it suggests. Instead, take it week by week.

W eek 1: Focus on hitting your calorie intake and not going over it. If

you feel that the IIFYM suggested calories are too high, then lower themslightly on week 1 (maybe by 100-200 calories) to see how your bodyadjusts. No matter how much you lower them, never go under 8400calories/week (which is 1200/day.)

!"#$%& (#)*+& &# ,+&-. /#-) 0/12&$+,,345 466#-$& &72, 8++9 45,#:!

W eek 2: Now that you have an idea of how to stay at your calorie range

(because you did this during week 1) you can now focus on hitting your protein and fat intake. Protein is stored in the body as muscle. Proteinalso takes more work for your body to digest it. Which means your body is using energy to make it work its way through your digestivesystem. Using energy means burning calories! Protein also keeps youfuller longer which is great if you always find yourself snacking. If*5703& # !#3',5 =7$:,& K53 even a heavy lifter) protein is essential formaking your sure you burn fat while preserving your muscle.

Fat: Try to keep it within the number suggested by IIFYM. Once again,'5$04 %&4 ',2!573#%&' ,- *57 !#$04 )#:& 4"& $7)E&3 53 %5 # +,44+& 51&3.Each day is new start, so just try to be better than the day before.

W eek 3: You got your calories, protein and fat in tack. So what now?L5!72 5$ *573 !#3E ,$4#:&. B5$04I $&!!&2#3,+*I 43*,$% 45 &+,),$#4& ,4I E74rather stick to the more complex carbs and also the number suggested onIIFYM. For example, eat more whole grains (pasta, bread, rice),

oatmeal, quinoa, yams, potatoes, beans, peas, etc.

W eek 4: By now you should be a pro at hitting your macros!






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Wha t i s In t e r m i tt e n t Fa st ing a / k / a IF? In simplest terms, it is a period of not eating for a certain amount of

hours. No, you do NOT starve yourself. You simply fast anywherefrom 14-20 hours per day.

I s t ha t t oo m any hour s o f no t e a t ing?/4 3&#++* ,2$04I '&6&$',$% 5$ "58 *57 2&4 *573 -#24,$% "57332. M524 5-4"& "5732 2"57+' E& '5$& 8",+& *5703& 2+&&6,$%. N22&$4,#++*I *57 #3&either having a late breakfast or early dinner.

Will I b e s luggi s h during f a st ing hour s ? Nope, because during your fasting hours your body releasesnorepinephrine which gives you a boost in energy. That release ofnorepinephrine also forces your body to use stored fat as energy.

Will m y m e t aboli s m s low down?Fasting can also speed up your metabolism by releasing HGH (HumanGrowth Hormone.) This is a fat burning hormone that your body produces naturally. No need for a diet pill when your body can make itsown HGH!

Will I b e hungry?Well of course, when starting, you may be. Especially, if you are amorning eater. However, the more you fast, the easier it becomes andyour hunger cravings will become less. Can I eat during the fast? No,you can however have water, coffee (with a little cream and no sugar),and sugar free gum. Those are the things that keep me sane. Although

/01& 2&&$ 4"& $7)E&32 1#3* 2+,%"4+*I 25)& 6&56+& 2#* 4"#4 #$*4",$% 7$'&350 calories will not break your fast.

Wha t ar e s o m e s a m pl e f a st ing hour s ?On the day before you start your fast, you should eat your last meal at 7 6). B5$04 &#4 anything until 11 am the next morning. Now, you have






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completed your first 16hr fast! On this day, you should eat all of yourfood between the hours of 11am and 7pm. There is no need to set aschedule of eating every couple of hrs. Eat whenever you want to. Just'5$04 &#4 6#24 *573 -#24,$% !+52,$% 4,)& #$' '5$04 &#4 )53& 4"#$ *573

IIFYM suggests.

How c an I g e t e v e n m or e r e s ul ts ?Fast for longer hours. I recommend starting out with a 16-hour fast anda 8-hour eating window. Each week take it down an hour or two.Example: week 1 16/8; week 2 18/6; week 3 19/5.

Do I hav e t o wor k ou t in a f a st e d st a t e and will I g e t t ir e d?

Working out fasted is a great idea because your glycogen level should below causing your body to reach for fat for energy during your workout,"58&1&3I ,402 $54 3&<7,3&'. O+25I ,- *5701& &1&3 853:&' 574 ,$ # -#24&'state you probably noticed that you have a lot more energy during that4,)&. O%#,$I ,402 =724 # 6&325$#+ 63&-&3&$!&.

Wh e r e c an I f ind m or e in f or m a t ion on f a st ing?Youtube: Fasting Twins (they have a video for anything you want toknow on this subject.) Nowloss.com has a section dedicated to fasting with more details of how,402 E&$&-,!,#+ -53 *573 E5'*. Leangains.com has an overwhelming amount of information and alsodifferent fasting options.






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HIIT (High Intensity Training) is the best workout for burning fat. You!#$ #'' 4",2 45 #$* 3574,$& *57 !733&$4+* "#1&. /- *57 '5$04 "#1& #

routine then you can visit fitgirlarmy.

com and click 5$ F853:5742.HThere will be a few ideas for you to get started with.

Exa m pl e :

L'"")"ITurn your run into a HIIT routine by doing the following:

1. Warm-up for 5 minutes with a light jog or brisk walk2. minutes 5-5:30 sprint (not run) as fast as you can3.

minutes 5:30-6:30 walk slowly to bring your heart rate back down4. repeat this cycle for 8-10 rounds (meaning 8-10 sprints)5. cool down for 5 minutes

*Note that I said sprint for 30 seconds. When you run/jog youshould be able to carry on a conversation. When you sprint you2"57+' $54 E& #E+& 45 4#+: #4 #++. 957 #+25 2"57+'$04 E& #E+& 45carry that pace for longer than 45secs. If you can, then it is not a

sprint. You literally run as fast as you can and exhaust your bodyduring those 30 seconds. There are great examples of this onyoutube*

C,.?)"ITurn your walk into a HIIT routine by doing the following:

1. Warm-up for 5 minutes with a brisk walk2. minutes 5-5:30 jog (not walk) as fast as you can3.

minutes 5:30-6:30 walk slowly to bring your heart rate back down4. repeat this cycle for 8-10 rounds (meaning 8-10 jogs)5. cool down for 5 minutes






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M)?/:Turn your biking into a HIIT routine by doing the following:

1.

Warm-up for 5 minutes with a brisk pedal2. minutes 5-PQ?@ 6&'#+ #4 )#G,)7) 26&&' K#2 ,- *5703& ,$ # 3#!&R 3. minutes 5:30-6:30 pedal slowly to bring your heart rate back down4. repeat this cycle for 8-10 rounds (meaning 8-10 pedals)5. cool down for 5 minutes

3N',##)"I:Turn your squatting into a HIIT routine by doing the following:

1.

Warm-up for 5 minutes with jumping jacks and high knees2. minutes 5-5:30 squat at maximum speed (trying to get as many

squats as you can in 30 seconds)3. minutes 5:30-6:30 completely stop and rest shaking your legs out

and brining your heart rate back down4. repeat this cycle for 8-10 rounds (meaning 8-10 squatting rounds)5. cool down for 5 minutes with a stretch

You can also search Tabata routines on youtube. Those are sure to giveyou an intense HIIT workout in a short amount of time.






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3#/4 O PK/('#)%":

This is where you actually start doing what you said you would do.

SNC AT OUB SNC CV /CW 9&2I ,402 4"#4 2,)6+&. You have your;46)#,< =#- 74>+ /#-) (##? ?24)/ )+4?/< =#-%>+ ,+& your fastinghours? You have your first week all mapped out? Well, what are youwaiting for? It is day 1 of 30. @49+ &74& AB+(#)+C .26&-)+, save it andtuck it away. If you follow the steps 1-3 you will be pleased with yourday 30 picture. Now get to changing!






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3#/4 Q L/0./(#)%":

Look back over the last 30 days and see if you reached your goal. Read

the letter you wrote in step 2 and see if it stands true. Take an honestlook and see if you did everything you could to make this month asuccess. If you did hit your goal, then set a new one following the samesteps. Also, share your story with someone so that they may start their =573$&*. /- *57 ','$04 ",4 *573 %5#+I %5 E#!: #$' ,'&$4,-* #3&#2 -53improvement. Look to see at what point you stopped following the24&62. B5$04 E&#4 *5732&+- 76I E74 ,$24&#' ,'&$4,-* #$' '5 E&44&3 51&3 4"&next 30 days.






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PK#$,2

R$%(/$9 .)2#Protein Carbs Fats

Shrimp Whole grain pasta, rice,

bread, wraps

Avocado

Fish Yams/Sweet potato Extra Virgin Olive Oil

Tuna Peas Coconut Oil

Salmon Beans (black, white,

pinto, heirloom, kidney,

baked, etc.)

Nut butter

Lean ground beef/turkey Whole grain cereal Natural Nut: walnuts,

almonds, cashews, pecans

pistachios, hazelnuts,

pistachios, etc.)

Boneless Skinless

Chicken

Oatmeal Fatty Fish: Sardines,

Mackerel, Trout, Salmon,Herring

Reduced-fat Greek yogurt Peanut butter Seeds: chia, flax hemp

sunflower, pumpkin

Eggs/egg whites Quinoa

All natural organic

chicken/turkey sausage

Vegetables (also

complex carbs):

asparagus, broccoli,

brussel sprouts, cabbage,

cauliflower, carrot, corn,

cucumber








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Syrup Agave

Butter, Vegetable oil (for cooking) Extra Virgin Olive Oil or Coconut oil

Salt (as a seasoning/topping) Salsa (many different flavors are in

Target and Walmart such as peach and

mango)

Sour cream Reduced-fat plain Greek Yogurt (great

on nachos)

Flour (for baking and making pancakes) Oat Flour

Butter (for baking) Pumpkin puree

N%%2 K,- *5703& # vegan baking) Unsweetened apple sauce

Mayo Mustard

Chips Popped chips(not baked or fried)

Bread crumb or flour (for frying) Ground Flaxseed mill or Chia seeds

Sugar Sugar in the raw, Raw honey, or stevia

S//4 )# 2)H4./

P,29 2'((/22

- Throw out your scale or at least give it to someone until the 30 days is

over.

- Plan ahead. Log your food into your journal the day before.

- 3469 A#$ &7+ *#C ;+45,D,$469, ,-ch as tuna packets (by C hicken of

the Sea or Starkist); boiled eggs (boil them on Sunday for the whole

week); cheese wedges; tur key pepporoni (pay attention to the

serving size and put them in a ziploc); Nuts (you can find 100 calorie






19

packs in W almart of a var iety of nuts); popped chips (by Qua ker

Oats)

- Pay attention to serving size on your nutrition label. Divide servings

up in ziploc bags or old Chinese store containers to avoid overeating.

- Purchase measuring cups from the $1 store and a food scale from

Walmart ($5-$15)

- T73!"#2& J,6+5! E#%2 -35) YZ. C"&*03& =724 #2 72&-7+ #2 !5$4#,$&32 #$'

also good when measuring out serving sizes of your snacks.

- Make enough food for a few days and store it in old containers or $1

store containers. Your food should be able to grab and go.

- Work out in cute work out clothing. Yes, I think you work 10xs better

when you look better. Leave the extra baggy sweats for lounging

around.

- If you plan to work out in the morning, sleep in your work out clothing.

Yes, this eliminates all excuses.

- If you plan to work out after work, wear your sports bra and tights (if

possible) under work clothes.

- Visit your favorite Instagram, youtube, facebook, blogs, tumbrls, etc.

fitness accountants for daily inspiration (not to be confused with

motivation, which comes from within.)

- When you are feeling discouraged, REMEMBER WHY YOU

[CODCNB C\/[ ]VADUN9 #$' '5$04 E& #-3#,' 45 3&#!" 574 45 )&

([email protected])

mailto:[email protected]

mailto:[email protected]





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30 Days to a Better You -Final