21 day rapid slim down - cloud object storage | store & … · · 2016-12-29when your coach...

www.QuickBody.ca | 416 – 371 -9474

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Introduction IMPORTANT: Practice due diligence before going on any diet plan. The author is not a doctor thus the contents of this guide

should not be treated as medical advice. Always consult your physician before embarking on a new diet plan.

Hi there! First off, give yourself a high five because you have just done what so many other people think about doing but never actually get off their butt to do: You took action to solve a problem and are committing your time to make it happen. This guide is designed specifically to show you how to get the most out of this program and maximize your results. It was created with the busy person in mind which means it gets right to the point of what you need to eat and when you need to eat it to get the best results possible. One final note before you begin: A diet is like cramming for a test – you grind out a whole lot of work in a short time, and if you do the right stuff you can pass the test. A lifestyle change is like studying for a test – takes longer as you go chapter by chapter, learning all the concepts, doing all the practice exercises and also allows you to pass the test. And while you can pass the test using both strategies, which one does a better job of helping you learn and internalize the material? Studying, of course! And it’s the same way with losing weight. You can do a lot in the next 28 days but remember that if you want to actually internalize the concepts of shedding fat and keeping it off, you have to study; you have to switch the focus towards upgrading your lifestyle. Use the next 28 days as the jump off point to your future success. Talk to your coach about investing further in yourself after the 28 days are over. Commit now to upgrading your lifestyle, not just getting by with short term “diet cramming”. Committed to helping you every step of the way,

Drasko Raicevic QuickBody Fitness Head Coach


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Step 1: Preview the Road Ahead The 28 Day FitLean Program breaks down like this:

Your Semi-Private Workouts This is the exercise component of your program. You have unlimited access to all of the workouts and you can always refer to the schedule here: http://quickbody.ca/mississauga-bootcamp-schedule/ Each session you will be working with a coach who will guide you through the daily workout. Each session you will be doing resistance training for toning and cardio circuits for fat loss. You will always be in a semi private environment where you will get enough individual attention to progress at your level and towards your own goals. This allows for fasted results with minimal risk for injuries. Our workouts are done on a Progression Model which means everyone begins at Level 1 exercises and when your coach sees that you can do Level 1 exercises safely, properly and effectively that is when you will be progressed to Level 2 exercises. This means you are always working at your level even if there are more advanced students in the class.

The Nutrition Component The nutrition component of your FitLean program is a major part of your success. It consists of multiple parts, all broken down for you below:

Week 0 (Day 1 – 7): Transition Week Portion This part of the program usually begins on the first Monday after you sign up. Depending on when you are reading this, that may now or coming up. Your first week is all about transitioning you from your current routine to one where you follow a specific diet protocol. During this week, expect to:

Get familiar with the diet protocol and what you’ll be doing in week 1-3

Login to the Pocket Coach App and begin to use it daily

Complete your prep, grocery shopping, ask for help and set yourself up for success

Start doing your workouts and get to know people training with you in the studio

Week 1 – 3 (Day 8 – 28): The 21 Day Slim Down Portion After you’ve gone through the transition week and prepared yourself for success, we begin with the Slim Down portion of the program. This is where the “rubber hits the road” and where your transformation really begins as far as dialing in your nutrition. During the Slim Down, your program will consist of 2 parts:

1. The online portion which runs through the Pocket Coach App. The app will walk your daily tasks and also provide additional tips, lessons and material to help you succeed.

2. The PDFs you can download every week to plan for the remainder of the week. While you can go through the whole program with just the PDFs, it’s critical that you check in to your Pocket Coach every single day. In addition to helping keep you accountable, it will give you much more details on how to improve your results and keep them after the FitLean program is complete.

http://quickbody.ca/mississauga-bootcamp-schedule/


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Accessing Your Pocket Coach Accessing the Pocket Coach on your phone is easy (works on desktop too). Simply follow these instructions: Type into your browser: quickbody.coachclone.com Username: Your email address Password: quickbody1 Pro Tip: You will be accessing the online program everyday so to make it easy, you can add an icon on your home screen by accessing the options and selecting ‘Add to Homescreen’. If you need help with this check out this article.

Using the Pocket Coach Every single day starting this week, you will receive a reminder email to log into quickbody.coachclone.com and access your program. When logging in you will be doing two simple things every day:

1. Doing and checking off your daily practice or “habit” 2. Reading and applying your daily meal plan/lesson

1. Sample of Your Daily Practice or Habit

You will be responsible to practice a new daily “habit” every week. During this period of “Week 0” your habit is simply ‘Making Time to Login and Read the Lessons’. During this transition week your main focus is on getting consistent with logging in, reading your lessons and applying all of the prep you will need to have in place for Week 1.

Click/tap to update daily

http://www.howtogeek.com/196087/how-to-add-websites-to-the-home-screen-on-any-smartphone-or-tablet/


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2. Reading and Applying your Daily Meal Plan/Lessons

In addition to completing and checking off your daily habit, you will also have a daily lesson to read. This lesson will either be the daily details of your meal plan and/or additional information on how to optimize your results, how to modify the protocol if you need to, and most importantly, how to continue the success of the FitLean Program after the 28 days are over. In each lesson you will see the following:

The daily meal plan you are to follow (starting next week)

Additional information and best practices on how to optimize your results

How to modify the protocol in case you’re having trouble

‘What to do today’ summary in case you don’t have time to read the full thing

Alternatives in case you don’t cook/are too busy to follow the above/have different tastes

Additional resources like cooking videos


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Goal Setting Worksheet While the FitLean Program is designed to help you maximize the amount of fat you can lose in 28 days, it’s also designed to help you move towards your own personal goals. As your QuickBody coaches we are totally excited and committed to helping you achieve everything you want and more so we want to start you off by helping you define where you want to go. Body Composition vs. Weight Loss The FitLean Program is designed to help you with improving your body composition not necessarily helping you lose weight. Here are the differences:

Weight Loss Body Composition

Weight loss goes up and down for many reasons unrelated to progress (think time of the month for women)

Water retention or water loss will affect scale weight but it doesn’t equal progress (e.g. eating a salty, rich meal will increase water retention and weight)

If you lose or gain muscle your weight goes up/down but it doesn’t mean you lose fat

Body composition by definition is about losing fat which doesn’t always mean dropping scale weight

Even if you are taking in more water it doesn’t affect the amount of fat so focusing on fat loss is a better indicator of progress

Increasing lean mass (visually this means more toning) is a good thing and a good indicator of improved health which you would miss if you focused on weight loss only

The FitLean program is designed to walk you through a body composition change which means you may not lose a whole lot of weight but you are likely to drop inches. On average clients will lose 5-10lbs and around 3-5” off their body overall (some as high as 11” off their body). The closer you stick to protocol the better your results will be! Set your goals for the next 28 days:

Set your Long Term Goal (If you were able to write your own perfect success story, what would you achieve over the next 6 – 12 months?)

Why are these goals important to you?


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The Weekly PDFs

Each week starting on Week 1 you will receive a PDF overview of the week and what to eat each day. In preparation for the start of the program you can download Week 1 here. The first week’s PDF will also be available for download in the Pocket Coach App and the meal plans for week 2 and 3 will be available for you to download from the Pocket Coach App on the Thursday of every week. If you don’t wish to view the PDFs on your phone, access the online program on your desktop instead of your phone.

https://s3.ca-central-1.amazonaws.com/fitlean/pdfs/FitLean+Program+-+Week+1+Meal+Plan.pdf


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Your Recipe Guide

Throughout the course of the program there will be many references to delicious, easy to cook recipes in the Recipe Guide. You can cook the suggested ones or look for alternatives you feel are easy to do and sound delicious. You can download it here. Your recipe guide is designed specifically to make your fat loss meal selection easy. On page 4 you will find the Meal Idea Reference Guide which helps you choose meals based off of common eating situations instead of a long list of recipes. As you go through the 21 Day Slim Down Meal plans you’ll notice that certain recipes are ‘Week in a Day’ recipes and certain recipes are ’15 Min Meals’. This means that as you prep your meals for the week you’ll be making bigger batches of Week in a Day meals and getting everything ready so that you can execute your 15 Min Meals within 15min when you actually need them. This is a key feature of your success because the more on plan meals you have available and the easier it is to make them, the more likely you are to stick to the protocol. You will be given loads of details on how to do this in the Pocket Coach lessons so make sure you check in daily throughout this week for details.

https://s3.ca-central-1.amazonaws.com/fitlean/pdfs/FitLean+Program+-+Recipie+Guide.pdf


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Weight Loss Booster Pack (optional)

If you purchased the Weight Loss Booster pack you should be receiving it at some point this week. The purpose of the Weight Loss Booster Pack is basically “success insurance”. Doing a diet tends to be challenging and there are specific times that people tend to have more trouble –hunger and energy issues as the body transitions away from sugar metabolism to burning fat, getting bored due to lack of variety of quick and convenient options, getting busy and skipping meals only to go for “bad” choices after and lack alternatives for low calorie drinks. The Weight Loss Booster Pack solves all of these with high quality, guilt free nutritious products from Shaklee. In your Booster Pack you will find: Life Shakes: high quality protein powder filled with pre and pro biotics to improve your digestion, decrease bloating and increase good bacteria in your stomach. You will use this as a meal replacement. 180 Meal Bars: high protein and high fibre meal replacement bar used as a guilt free substitution when you miss meals or don’t have time to eat on protocol. 180 Snack Bars: same as the 180 Meal Bars but are lower calorie, making it the perfect guilt free and still delicious snack between meals. Energizing Tea: Low caffeine but high in vitamins and plant based energizing compounds to give you a tasty alternative to black coffee/plain tea. To be used while fasting. Energy Chews: Low caffeine and high in vitamin Bs to give you a kick between meals with the convenience of candy and none of the guilt! To be used while fasting.


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Your Vitalizer Strips

As part of your FitLean Program package you will have received your 30 day supply of Vitazlier Strips. If not, this is a critical part of your program and your health so ask your coach for more details. Shaklee’s Vitalizer is a unique, clinically supported solution of essential nutrition packed into a convenient, everyday, go-anywhere Vita-Strip. Designed to enhance absorption, Vitalizer provides vitamins, minerals, antioxidants, omega-3s, and healthy probiotics, all in one convenient Vitalizer strip. Effectively, your Vitalizer strip provides all of the nutrient support needed for maintaining optimal health in a convenient pack. Throughout the course of the FitLean program this will be used to give your energy and health a boost but the real benefit of the Vitalizer strip is in the long term use. Just like saving money only works when you save consistently, the benefits of a high quality supplement like Shaklee’s VItalizer is only realized when it’s taken consistently. If you have not made this a regular, daily part of your health routine speak to your coach about the options available to you.


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Step 2: Record Your Measurements As part of your program you will tracking your progress in the form of measurements. You will be prompted to take your measurements at the beginning and at the end of the program inside your Pocket Coach app (under the Measurements section), but if you prefer to do it on paper, you can do that here.

Site: Measurement Value

Record your beginning weight: Program

Start Program End


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Step 3: Understand the Diet The FitLean Program follows a very specific diet protocol broken down into 5 simple rules. The more consistent you are with following them, the better your results will be.

The Rules: 1. Follow a 16/8 Eating Schedule 5- 6 days of the week This means that you will fast for 16 hours and eat for 8 hours daily. For example, your first meal of the day will be at Noon and your last meal will be at 8pm. Between 8pm and noon the next day you will be fasting (it’s easiest to fast while sleeping). “Fasting” means drinking only water, plain green tea, black coffee (no sugar, milk or cream) or having your Energizing Tea or Chews. Also, be sure that you do not stay hungry during the 8 hour feeding window (staying too hungry will actually hinder your weight loss because your body believes it’s going into starvation so it will resist burning fat). 2. Eliminate “Fat Storing” Foods during Your Eating Schedule During your 8 hour feeding window you are NOT to consume any of the following:

Anything that is or can be white (bread, pasta, rice, bagels, cereal, corn, dairy, yogurt, cheese or milk)

No sugar (honey, sweets, chocolate etc.)

No processed foods like chips, crackers etc.

No juices or pop/soda

No alcohol Rule of Thumb: If you have to ask ‘can I eat this?’ just assume ‘NO’ 3. Eat till 80% Full This is a simple way to control calories without having to count them. For every meal you have during your 8 hour feeding window, make sure you eat enough that you are satisfied but not full or stuffed. There are no hard rules here on what 80% full looks like so tune into your body and experiment. 4. Have 1 Refeed Day For one day per week you are allowed ease off Rule 2 and eat more than usual during your 8 hour feeding window. You will have different options on how to do this inside the Pocket Coach app. It is recommended that you choose Saturday (as it tends to be a “social eating” day). 5. Do an Extended Fast After Your Refeed Day After your Refeed day you will do an extended fast. Your Pocket Coach will cover the different options you have available to you ranging from Hard-core (24 hour fast) to more moderate (like eating only veggies). It is recommended that you do this day on Sundays.


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Sample Eating Schedule – Moderate

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Noon Meal 1 + Vitalizer

Strip

Meal 1 + Vitalizer

Strip

Meal 1 + Vitalizer

Strip

Meal 1 + Vitalizer

Strip

Meal 1 + Vitalizer

Strip

Refeed Day + Vitalizer Strip w/

first meal

Veggie Meal +

Vitalizer Strip

2:30pm Meal 2 or

Snack Meal 2 or

Snack Meal 2 or

Snack Meal 2 or

Snack Meal 2 or

Snack

Veggie Meal or Snack

5pm Meal 3 or

Snack Meal 3 or

Snack Meal 3 or

Snack Meal 3 or

Snack Meal 3 or

Snack

Veggie Meal or Snack

7:30pm Whole

Food Meal Whole

Food Meal Whole

Food Meal Whole

Food Meal Whole

Food Meal Veggie Meal

8pm – Noon the

next day

FAST (only water, black

coffee, plain tea or Energizing

Tea/Chews)



Tea/Chews)



Tea/Chews)



Tea/Chews)



Tea/Chews)



Tea/Chews)



Tea/Chews)

Sample Eating Schedule – Hardcore

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Noon Meal 1 + Vitalizer

Strip

Meal 1 + Vitalizer

Strip

Meal 1 + Vitalizer

Strip

Meal 1 + Vitalizer

Strip

Meal 1 + Vitalizer

Strip

Refeed Day +

Vitalizer Strip w/

first meal

FAST till 8pm (have a small meal before bed, or continue fasting till Monday at

noon)

2:30pm Meal 2 or

Snack Meal 2 or

Snack Meal 2 or

Snack Meal 2 or

Snack Meal 2 or

Snack

5pm Meal 3 or

Snack Meal 3 or

Snack Meal 3 or

Snack Meal 3 or

Snack Meal 3 or

Snack

7:30pm Whole

Food Meal Whole

Food Meal Whole

Food Meal Whole

Food Meal Whole

Food Meal

8pm – Noon

the next day



Tea/Chews)



Tea/Chews)



Tea/Chews)



Tea/Chews)



Tea/Chews)

Start 24hr Fast


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FAQ

What CAN I actually eat during my 8 hour feeding window? You will be given a detailed breakdown of recommended meals for each day in the Week 1 Meal Plan. All of those meals will follow the guidelines below so if you wish to make your own meals or have to make substitutions ensure each of your plate has the following elements: Protein (1 palm sized servings):

Red meats (beef, pork, lamb etc.)

Chicken or Turkey

Any kind of fish

For vegetarian options you will double up on the Smart Carbs below Veggies (1-2 fist sized servings per meal) Healthy Fats (1 thumb servings/1 tablespoon of liquid fats):

Raw, unsalted mixed nuts (almonds, walnuts, cashews, brazil nuts etc.)

Avocados

Extra virgin olive oil

Seeds (sunflower, pumpkin, hemp etc.) Smart Carbs (1 cupped handful)

Any kind of beans

Lentils

Quinoa

Amaranth

Fruits Go here to see a visual of what this looks like on a plate: http://www.precisionnutrition.com/calorie-control-guide-infographic

What’s the difference between Meal 1- 3 and Whole Food Meals? The distinction in the sample menu comes from the flexibility of the program. Basically, the foundation of your eating should come from the whole food recipes you will see in the meal plans. However, life gets in the way and sometimes you are unable to eat according to plan. To ensure your success during those times, you have access to the Booster Pack. Despite the quality and nutrition of the Shaklee products you still want to lose the weight through whole foods, not just relying on the products. Thus, day to day you want to aim for 2-3 whole food meals with 1-2 meals being Shaklee substitutions. At the very minimum you want to aim for 1 big whole food meal if you are really busy. Make sure to check your Pocket Coach lessons regularly as you’ll be provided with more details.

http://www.precisionnutrition.com/calorie-control-guide-infographic

http://www.precisionnutrition.com/calorie-control-guide-infographic


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Do I have to eat noon – 8pm? No, you are free to choose how you split your 16 hour fast and 8 hour feeding window. As long as the 16/8 split stays the same you are free to be flexible. Thus, if for example, you know you have a late night social gathering then feel free to move your 8 hour window from 2pm – 10pm/3pm-11pm/4pm-12am etc.

Is it safe to do this kind of diet? The 16/8 eating schedule is borrowed from an idea called Intermittent Fasting. This kind of eating method has been shown to be quite safe (though just might need some time to get used to) as long as you are consuming nutrients that nourish your body (i.e. whole foods and quality supplements). If you’re interested in learning more about the science and benefits of intermittent fasting you can check out a full report written by nutrition PhDs who have tested it here: http://www.precisionnutrition.com/intermittent-fasting

Can I extend the 8 hour eating window? Yes and no. At the end of the day if you are finding it really hard to support this kind of eating, by all means extend the eating window. “Disciplining” your way across the 21 days of the Slim Down portion will likely cause you to bounce back hard after it’s over, so instead aim for “challenging but doable”. A good way to start is to experiment with a 10 hour window in weeks 0 and 1, and then slowly decrease down to 8 hours as your body gets used to burning fat for fuel while you’re fasting.

How many meals can I eat during the eating window? It is recommended that you eat 3 -4 meals during the 8 hour window. Remember that each meal you are eating till 80% full so by definition they shouldn’t be too large. Do note however that after fasting “eating till 80%” might include a portion bigger than what you might be eating normally so slow down your eating speed and check in to see how you feel during the meal.

http://www.precisionnutrition.com/intermittent-fasting


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I’m ready to go, what do I do now? At this point you are at or about to start Week 0 (Day 1 – 7), which is the transition week towards the start of the Slim Down portion of the program (Day 8 – 28). This means you will spend this week experimenting with the protocol, making time to read your Pocket Coach daily and most importantly scheduling and doing your prep for Week 1. To Consider This Week:

Begin this week by eliminating/decreasing the Fat Storing foods from Rule 2. If you are used to snacking on processed foods or have strong cravings for sugar use this week as a gradual decrease so that it’s not as much of a problem during Week 1

Begin to experiment with the eating windows. Certain individuals will do better with a morning fast, others with an evening fast. Use this week to experiment what may work best for you as this will increase your chances of success during the program

Look through the Recipe Guide on recipes you may enjoy eating throughout the program To Do’s This Week:

1. Complete the checklist on page 18 (on the following page).


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Week 0 – To Do Checklist

Login and get familiar accessing your Pocket Coach App (pg. 3 of this guide) Pick a time that you will login and access your Pocket Coach daily. Work to develop a routine of that this week so you’re ready for Week 1. In general, most clients do best with accessing the Pocket Coach in the morning while they’re having their coffee, or during their commute. Take your initial measurements and record them in this guide (pg. 10) or inside the Pocket Coach App (click on Measurements in the menu inside the app) Read through the diet protocol on page 13 and ensure you understand it. Ask your coach whatever questions you have If you have the Vitazlier Strip begin to take those daily with a meal (better absorption). If fasting in the morning take the Vitazlier strip whenever you have your first meal Brainstorm the best eating/fasting window for you to experiment with this week. If you are doing a morning fast (not eating till noon and onwards) take the Energizing Tea and Chews to help give yourself a boost. If doing more of an evening fast, stick to water or non-caffeinated teas (avoid the Energizing Tea and Chews in the evening as they do have caffeine) otherwise you will be wired before sleeping Begin the process of weening off the Fat Storing Foods (pg. 13, Rule 2). Depending on your situation this may mean doing a kitchen cleanout, having conversations with your household about what you are doing, having a conversation with people in your office, avoiding buying any “treats” this week etc. Ask your coach if you need any additional help Download your Week 1 Meal Plan so you have an idea of what’s to come Download your Recipe Guide Complete the Week 1 grocery shopping on the following pages Complete the Week 1 meal prep on the following pages


https://s3.ca-central-1.amazonaws.com/fitlean/pdfs/FitLean+Program+-+Recipie+Guide.pdf


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Week 0 – Grocery List for Week 1 Eggs (at least a dozen depending on how many you like to eat. Account for about 1 – 3 eggs daily for 5 days) Avocados (3 – 5) Chilli Recipe (pg. 65 in QuickBody Recipe Guide): 2 lbs. lean ground beef 3 cans red kidney beans (or mushrooms cut into chunks if you want to avoid the gassiness) 3 large cans whole tomatoes 1 medium onion, chopped 1 small can tomato paste Mixed greens + veggies of your choice (buy enough to last you a week) Protein sources to add to your veggies (chicken breasts, fish of choice, steak slices etc. and enough for 1 week) Raw pumpkin seeds/sunflower seeds/almonds/walnuts as topper on a salad Your smart carbs – Sweet potatoes, squashes etc or Quinoa/Amaranth/Lentils/Beans (you can purchase these all at Bulk Barn and purchase about a pound of each as you will be using them throughout the week. Treat these the same way you would treat rice). In addition, this is the plant based protein if you’re vegetarian. Cherry Tomatoes Bell Peppers (4 – 6 of any colour you like) Any other veggies you enjoy eating raw or cooked. Go for as much variety as you like. Hummus or you can either make your own as per pg. 17 (or any other dips on that page) Ask your coach for help if you need it before the program starts.


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Week 0 – Food Prep Checklist

Grocery shopping complete Boil a dozen eggs and store in fridge to use throughout the week Cook the chilli as per recipe guide on page 65 Cook your smart carbs (lentils/quinoa/amaranth/beans etc.) Pre-cook your protein and store in fridge (e.g. chicken as an addon and ground beef for the lettuce wraps on Thursdays meal plan).

The goal is to have this complete during Week 0 i.e. before you begin the 21 day Slim Down portion of the program. That way you are prepped for the week and all you have to do is eat the food you have prepared. It is recommended that you download the Week 1 pdf so you can look ahead and be prepared for the start of the program on Day 1. Not sure how to cook or prep something? Simply go to YouTube and you will find everything you need e.g. ‘Cooking <quinoa/amaranth/chicken etc.’>



21 day rapid slim down - cloud object storage | store & … · · 2016-12-29when your coach...

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