Professional Documents
Culture Documents
8. Have a healthy
relationship with food.
Stop using words like diet and
cheat meal.
Diets do not lead to sustainable
progress. You start, lose the weight, the
diet ends, then weight comes back. That
cycle will repeat over and over.
Diets also socially isolate you. Who
wants to go to a birthday party and not
eat the cake? Not me. You shouldnt
have to make that kind of sacrifice to
reach your goals.
When you use terms like cheat meal
you are setting yourself up for failure.
There is shame involved. The name
suggests that youre breaking those diet
rules again. Instead, give yourself
permission to have a treat meal. This
should be a guilt free reward.
When you train hard you earn it, and you
should enjoy it.
2 weeks
of workouts
Muscle
A1: Bench Press 7RM
EMOM Ping Pong, 3 sets:
B1: 10 Barbell Row, tempo 11X1, heavy
B2: 20 sec Ring Dip Support Hold
Conditioning
4 Rounds:
In 90 sec:
max L-Hang on Bar
max no pushup burpees in remaining min
rest 2 min between rounds
Cash Out:
Accumulate 2 min each side
Pallof Press
Cooldown
Mobility Exercises
Muscle
EMOM Ping Pong, 4 sets:
A1: 25 Tuck Ups
A2: 2 Cast Wall Walks
Conditioning
50-40-30-20-10
Squats
Double Unders
Cooldown
Mobility Exercises
Muscle
A1: Pause Front Squat 7RM, 2 sec pause
EMOM Ping Pong, 3 sets:
B1: 10 Split Squats (Right)
B2: 10 Split Squats (Left)
Conditioning
AMRAP 12 min:
3 Pullups, tempo 11X4
6 Overhead Squats
9 Kettlebell Swings (53#)
Cooldown
Mobility Exercises
Muscle
EMOM Ping Pong, 4 sets:
A1: 20 sec Handstand Hold
A2: 30 sec Hollow Hold
Conditioning
EMOM 10 min:
20 sec Run (85% effort)
40 sec Walk
Cooldown
Mobility Exercises
Muscle
A1: Press 7RM
Circuit EMOM, 4 sets:
B1: 1 Rope Climb
B2: 20 sec Bottom Ring Dip Hold
B3: 10 Thrusters @ 40% of Front Squat 7RM
rest 10 min
Circuit EMOM, 3 sets:
C1: 30 sec Plank Hold
C2: 8 Ring Row, tempo 11X2
C3: 8 Box Jumps, 24"
Conditioning
None
Cooldown
Mobility Exercises
Conditioning
30-20-10
Thrusters @ 40% of Front Squat 2RM
Burpees
Row for calories
Cooldown
Mobility Exercises
Conditioning
3 Rounds for time:
4 Cast Wall Walks
50 Double Unders
30 Arch Body Rocks
30 Tuck-Ups
Cooldown
Mobility Exercises
Conditioning
AMRAP 14 min:
4 Push Press @ 60% of Push Press 2RM, from
the floor
6 Box Jumps (24)
8 Ring Pullups, 1 sec pause at top, rings
touching chest
10 KB Swings, Russian (70#)
Cooldown
Mobility Exercises
Conditioning
EMOM 14 min:
30 sec Run (90% effort)
30 sec Walk
Cooldown
Mobility Exercises
Conditioning
6 Rounds:
3 Squat Clean Thrusters @ Hang Power Clean
6RM
10 Overhead Walking Lunge with 45# plate
3 Ring Dips
50 Double Unders
Cooldown
Mobility Exercises
Recipes &
grocery List
Breakfast
Chicken and Spinach Egg Cups
Ingredients
Directions
1.
2.
3.
4.
Whisk eggs and coconut milk, add chicken, spinach, and seasonings.
Using olive oil or coconut oil spray, coat a muffin tin well.
Portion egg mixture evenly in cups.
Bake at 350 for 25-30 minutes.
Notes
Serves: 4-5
Lunch
Avocado Chicken Salad
Ingredients
2 cups shredded roasted chicken (roast mine seasoned with garlic, sea salt, and
pepper)
1 cup mashed avocado (about 1 1/2 large avocado)
1 tsp lime juice
1 tsp garlic powder
1 tsp sea salt
5 pieces of crisp bacon, crumbled
Directions
1. Place all of your ingredients in your stand mixer with its paddle attachment and let it
mix until its completely combined.
2. Serve on a bed of mixed greens.
Notes
Serves: 4-5
Source: https://paleomadeperfect.wordpress.com/2014/07/17/avocado-chicken-salad/
dinner
Paleo Thai Noodles
Ingredients
Instructions
1. Prepare your spaghetti squash using your favorite method. Personally, I poke holes
all over it, wrap it in aluminum foil, and bake it at 400 for 45 min to an hour. I cut it in
half after its baked and remove the seeds. If I see it needs to cook longer and that
time then I will accordingly.
2. Scrape your spaghetti squash into a large bowl.
3. Using a vegetable peeler, remove skin from carrot and discard. Then continue using
the peeler to peel the carrot right in to your bowl with the spaghetti squash.
4. Next is your cucumber. This time you can peel the skin right in to your dish, as you
begin peeling through the flesh of the cucumber stop once you get close to the
seeds.
5. You can discard the core of the cucumber or eat is as a snack, its just too wet to be
in the dish.
6. Add your sea salt and pepper and toss the veggies together until theyre mixed well.
7. In a small bowl combine all of the ingredients for the sauce and whisk together.
8. Add the steamed shrimp and sauce to your veggies and serve!
Notes
Serves: 4-5
Source: https://paleomadeperfect.wordpress.com/2014/12/04/paleo-thai-noodles/
LUNCH
DINNER
Dried Goods
Canned Goods
Eggs- 9
Garlic powder
Sea salt
Black pepper
___________________________
___________________________
___________________________
Fresh Produce
Avocado- 2
English cucumber - 1
Carrot- 1 (4oz)
Limes- 2
Garlic- 3 cloves
Spinach- 2 cups
Ginger paste
___________________________
___________________________
___________________________
___________________________
___________________________
___________________________
___________________________
___________________________
___________________________
___________________________
Miscellaneous
Almond butter
Coconut milk
Flax oil
Chili paste
Hot sauce
Coconut Aminos
___________________________
___________________________
___________________________
___________________________
___________________________
___________________________
___________________________
___________________________
___________________________
_
The only time to eat diet food is while you're waiting for the steak to cook. - Julia Child
Breakfast
Banana Chia Pudding
Ingredients
2 ripe bananas
1.5 cup coconut milk
4 tablespoons chia seeds
1 tsp pure vanilla extract
Directions
1.
2.
3.
4.
Notes
Serves: 4-5
Source: Stephanie Gadreau
http://stupideasypaleo.com/2014/02/05/3-ingredient-banana-pudding/
Lunch
Greek Chicken Salad
Ingredients
3 lbs chicken, cut into parts (boneless, skinless breast or thigh works particularly
well)
Zest of 1 lemon
4 cloves garlic, crushed
1 Tbsp dried oregano (or substitute 3 Tbsp fresh oregano)
1/4 tsp salt to taste
2 Tbsp extra virgin coconut oil
Directions
1.
2.
3.
4.
5.
6.
7.
8.
9.
Notes
Serves: 4-5
dinner
Spiced Turkey Sliders w/Roasted Veggies
Ingredients
Sliders:
4 medium sweet potatoes (6-7oz each)
Olive oil
Sea salt
Black pepper
3 tbs garlic cloves
1.5 cup walnuts
2 tsp cumin
2 tsp nutmeg
2 tsp paprika
1/2 tsp cayenne
2 lb ground turkey
1 tsp sea salt
Veggies
2-3 zucchini, cut lengthwise into fourths, and then slice into bite size pieces
2-3 yellow squash, sliced same as zucchini
1 red pepper, cut into 1" pieces
1 red onion, cut into wedges
1 package whole mushrooms
1 garlic clove, minced
1-2 Tbsp. balsamic vinegar
1 Tbsp. olive oil
1 Tbsp. rosemary leaves
1 tsp. kosher salt
Instructions
1. Preheat your oven to 375.
2. Slice your sweet potatoes in to 1/2 inch thick rounds. Toss with olive oil, sea salt,
and pepper.
3. Bake 15 minutes, flip once, and continue baking an additional 15 minutes.
4. While your sweet potatoes are baking begin working on your turkey burgers. In a
food processor combine walnuts, garlic, cayenne, cumin, nutmeg, paprika, and sea
salt. Pulse until you have a smooth paste.
5. In a large bowl combine ground turkey and seasoning paste and mix well.
6. Heat a large skillet to medium heat and grease with coconut oil.
7. Using a large melon baller (still smaller than an ice cream scoop) measure out
sliders, flatten, and place in pan. Be careful not to overcrowd your pan.
8. Cook 3-5 min per side, checking to make sure your sliders are cooked through
completely.
Veggies:
1. Preheat oven to 450 degrees.
2. Spray a large baking sheet with cooking spray (or you can foil line the baking sheet
and spray the foil).
3. Mix all of the cut up vegetables and garlic in a large bowl.
4. Add olive oil and balsamic vinegar. Toss until all the vegetables are covered.
5. Add rosemary leaves and salt, and toss again.
6. Roast the vegetables for about 30 minute, stirring once. You will know the
vegetables are done when they are brown on the outside edges and tender on the
inside.
Notes
Serves: 4-6. Original recipe was doubled.
Source: Sliders: https://paleomadeperfect.wordpress.com/2015/01/06/paleo-spicedturkey-sliders/
Veggies: http://www.favfamilyrecipes.com/roasted-vegetable-medley.html
LUNCH
DINNER
Dried Goods
Canned Goods
Oregano
Rosemary
___________________________
___________________________
___________________________
Fresh Produce
Mixed greens
Sweet potato- 4
Banana - 2
Garlic cloves - 8
Lemon - 1
Zucchini - 2 or 3
Yellow Squash - 2 or 3
Red Pepper - 1
Red Onion - 1
Mushrooms - 1 package
___________________________
___________________________
___________________________
___________________________
___________________________
___________________________
Miscellaneous
Olive oil
Coconut milk
Coconut oil
Vanilla extract
___________________________
___________________________
___________________________
___________________________
___________________________
___________________________
___________________________
___________________________
___________________________
___________________________
_
The only time to eat diet food is while you're waiting for the steak to cook. - Julia Child
frequently asked
questions
What supplements do I
need?
Should I be counting
calories?
Is it ok if I dont eat
breakfast?