A simple Exercise and Nutrition Recipe Plan to follow. To make small changes a day that are successful and beneficial.

1. WHOLE BODY TRANSFORMATION
FITNESS
+
NUTRITION PLAN

2. MONDAY
BREAKFAST - FAT PUDDING
• AVOCADO
• RAW HONEY
• VANILLA EXTRACT
• FRESH LEMON GRASS
• COCONUT WATER
• 2 BANANAS
• CINNAMON
BLEND UNTIL SMOOTH

3. MONDAY
TRICEPS – PUSHDOWN (4
SETS X 10 REPS)
SNACK – GUACARRIBA
• 2 AVOCADOS
• LEMON JUICE
• HIMALAYAN/KELP SALT
• ONION
• GARLIC
• BLEND THE FIRST 3 INGREDIENTS AND
MINCE THE GARLIC AND ONIONS IN THE
DIP. EAT WITH CHOICE OF RAW VEGETABLES.

4. MONDAY
SHOULDERS – UPRIGHT
ROW (4 SETS – 10 REPS) LUNCH – 5 GRAIN TABOULEH
• HEMP
• CHIA
• BROWN RICE NOODLES
• BUCKWHEAT
• QUINOA
• PARSLEY
• KALE
• RED ONION
• TOMATO
• COCONUT OIL
• LEMON JUICE
• HIMALAYAN SALT, BLACK PEPPER
• MINT
• RINSE AND BOIL ALL 5 GRAINS. CHOP THE KALE AND COOK WITH THE GRAINS IN COCONUT OIL.
CHOPP THE REST OF THE VEGETABLES, TOSS IN THE PAN WITH THE KALE. TURN OFF THE HEAT, AND
TOSS ALL INGREDIENTS WITH LEMON JUICE, SALT, AND PEPPER. ENJOY

5. MONDAY
QUADS – LEG EXTENSION
(3 SETS X 10 REPS)
SNACK – ZUCCHINI CHIPS
• ZUCCHINI
• AVOCADO OIL
• HIMALAYAN/KELP SALT
• THYME
• OREGANO
• LEMON GRASS
• BASIL
• PEEL ZUCCHINI, CUT INTO THIN STRIPS.
PLACE ON BAKING TRAY TOSSED IN OIL.
BAKE FOR 30 MINUTES AT 300F

6. MONDAY
BACK – LATERAL PULL
DOWN (4 SETS X 10 REPS)
• GARLIC
• AVOCADO OIL
• ONION
• RED SKIN POTATO
• BOK CHOY
• BELL PEPPERS
• TOMATO
• BASIL
• EGGS
• HIMALAYAN SALT, BLACK PEPPER
• CHOP, SAUTEE FIRST 7 INGREDIENTS TOGETHER. ADD BASIL,
EGGS. SEASON TO TASTE WITH SALT AND PEPPER.
DINNER – POLISH POTATO
AND EGGS

7. MONDAY
BICEPS – DUMBBELL INCLINE
CURL (4 SETS X 10 REPS)
SNACK – CHOCOLATE
SMOOTHIE
• BANANA
• BLUEBERRIES
• FRESH HEMP MILK
• WHEAT GRASS
• COCOA POWDER
• RAW HONEY
COMBINE ALL INGREDIENTS, BLEND UNTIL
SMOOTH.

8. MONDAY
HAMSTRINGS – LYING LEG
CURL (3 SETS X 10 REPS)
• AVOCADO OIL
• GARLIC
• ONION
• BELL PEPPER
• MUSHROOMS
• TOMATO
• EGGS
• HIMALAYAN SALT, BLACK PEPPER
BREAKFAST – VEGETABLE
OMELETTE

9. MONDAY
ABS- REVERSE CRUNCH
(4 SETS X 15 REPS)
SNACK - RED BUTTON
SMOOTHIE
• BANANA
• GROUND FLAX SEEDS
• CHIA SEEDS
• CAYENNE PEPPER
• POMEGRANATE SEEDS
• COCONUT OIL
• DATE
• BLEND UNTIL SMOOTH

10. MONDAY
CALVES – STANDING CALF
RAISE (4 SETS – 10 REPS)
• GREEN CABBAGE
• COCONUT OIL
• GARLIC
• ONION
• RED CABBAGE
• RAISINS
• AVOCADO
• MAPLE SYRUP
• HIMALAYAN SALT, PINCH
• LEMON JUICE
• SAUTEE FIRST 4 INGREDIENTS UNTIL CABBAGE IS SOFT. ADD THE REST OF THE
INGREDIENTS WITH HEAT TURNED OFF. TOP WITH AVOCADO. ENJOY
LUNCH – LIVER SWEEP
WARM CABBAGE

11. WEDNESDAY
LEGS – SQUAT
(4 SETS X 8 REPS)
SNACK - ENZYMATIC
SMOOTHIE
• PINEAPPLE
• PAPAYA
• BANANA
• HEMP SEEDS
• FLAX SEEDS
• COCONUT OIL
BLEND ALL INGREDIENTS UNTIL SMOOTH.

12. WEDNESDAY
CHEST – DUMBBELL BENCH
PRESS (4 SETS X 8 REPS) DINNER – FLAX FALAFEL
• 3 TBSP OF GROUND FLAX SEEDS
• ⅓ CUP OF WATER
• 2 CUPS OF COOKED QUINOA
• 3 TBSP OF NUTRITIONAL YEAST
• 2 TSP OF MISO PASTE
• 1 TSP TAHINI (SESAME SEED BUTTER)
• 1 TBSP OF DICED ONION
• 1 GARLIC CLOVE
• ¼ CUP MINCE PARSLEY
• 1 TSP OF OREGANO
• 2 TBSP MELTED COCONUT OIL
MIX TOGETHER THE GROUND FLAX AND WATER IN A SMALL BOWL AND LET REST FOR 10
MINUTES TO FORM A GEL. HEAT OVEN TO BROIL. COMBINE QUINOA, NUTRITIONAL
YEAST, MISO PASTE, TAHINI, ONIONS, GARLIC, AND MIX WELL. ADD THE FLAX GEL,
ALONG WITH THE PARSLEY AND OREGANO. ROLL A HEAPING TBSP OF THE MIX INTO A
BALL AND FLATTEN INTO 2” CIRCLES. LINE A BAKING TRAY, AND BRUSH WITH 1 TBSP OF
COCONUT OIL. PLACE FALAFEL AND BRUSH COCONUT OIL ON THE TOPS. BROIL FOR 16
MINUTES, FLIPPING HALFWAY THROUGH. ENJOY WITH DIPPING SAUCE OF CHOICE.

13. WEDNESDAY
BACK – SEATED CABLE
ROW (4 SETS X 8 REPS)
SNACK – NO BAKE CHOCOLATE
COOKIES
• ¼ CUP SHREDDED COCONUT
• ½ CUP COCONUT FLOUR
• 2 TBSP OF COCOA POWDER
• 2 TBSP OF ORGANIC RAW CANE SUGAR
• PINCH OF SEA SALT
• 2 TBSP OF RAW ALMOND BUTTER
• ½ TSP OF VANILLA EXTRACT
• ¾ CUP OF MEDJOOL DATES, PITS REMOVED
• 1 ¾ OZ DARK CHOCOLATE, CHOPPED IN SMALL CHUNKS
PLACE COCONUT, COCONUT FLOUR, COCOA POWDER, CANE SUGAR, SALT
IN A FOOD PROCESSOR. ADD THE ALMOND BUTTER AND VANILLA
EXTRACT, THEN ADD THE PITTED DATES ONE AT A TIME. DOUGH
SHOULD BE STICKY. TRANSFER TO A BOWL AND ADD DARK CHOCOLATE
CHUNKS. MAKE 1 TBSP BALLS, AND FLATTEN TO MAKE A COOKIE. ADD
WATER IT THE DOUGH IS TO DRY.

14. WEDNESDAY
SHOULDERS – DUMBBELL
OVERHEAD PRESS (4 SETS
– 8 REPS) • OATS
• HEMP
• COCOA
• COCONUT OIL
• MAPLE SYRUP
• PUMPKIN SEEDS
• BANANA
• CRANBERRY SAUCE
COOK OATS AND HEMP, ONCE SOFT ADD COCOA AND
MAPLE SYRUP, STIR IN COCONUT OIL. ADD BANANA, SEEDS,
GRANOLA (ROASTED OATS), AND CRANBERRY SAUCE.
BREAKFAST – FALL OAT
DELIGHT

15. WEDNESDAY
BICEPS – BARBELL CURL (4
SETS X 8 REPS)
SNACK – GINGER BARK
• ½ CUP OF PECANS
• 8 OZ OF DARK CHOCOLATE (MIN 70% DARK)
• 2 TSP OF FRESH GRATED GINGER
• HIMALAYAN/ SEA SALT
PREHEAT OVEN TO 300F. SPREAD PECANS ON BAKING
SHEET. COOK UNTIL THE NUTS ARE WARMED THROUGH, 6
MINUTES. LET COOL, CHOP. PLACE THE CHOCOLATE IN
SAUCE PAN, COOK AT LOW TEMPERATURE, STIRRING UNTIL
CHOCOLATE IS MELTED. STIR IN THE GINGER. POUR THE
CHOCOLATE ONTO A NEW PREPARED BAKING SHEET AND
SMOOTH IT OUT EVENLY. EVENLY SPRINKLE THE PECANS
OVER THE CHOCOLATE, SPRINKLE WITH SALT. LET COOL
FOR 2 HOURS, AND REFRIGERATE FOR 30 MINUTES. CUT
INTO SQUARES.

16. WEDNESDAY
TRICEPS – LYING TRICEPS
EXTENSION (4 SETS X 8 REPS) • KIDNEY BEANS
• LENTILS
• WHITE POTATO
• GREEN CABBAGE
• CARROTS
• TOMATO
• ORGANIC STOCK
• OREGANO
• BASIL
• NUTRITIONAL YEAST
• HIMALAYAN SALT, BLACK PEPPER, CUMIN
LUNCH – BEAN SOUP

17. WEDNESDAY
CALVES – SEATED CALF
(LEG PRESS MACHINE)
RAISE (4 SETS X 15 REPS)
SNACK – SEAWEED SALAD
• 2 CUCUMBERS, SLICED CROSSWISE ¼ INCHES
THICK
• 1 TBSP OF KELP SALT
• 1/3 CUP OF ARAME SEAWEED, SOAKED IN
WATER UNTIL SOFT
• 3 TBSP OF APPLE CIDER VINEGAR
• 1 TBSP OF RAW HONEY
• 2 TBSP OF RAW SESAME SEEDS
WHISK TOGETHER VINEGAR, HONEY AND
SESAME SEEDS. POUR OVER SEASONED
CUCUMBERS WITH KELP SALT.

18. WEDNESDAY
ABS – HANGING LEG RAISE
• BLACK BEANS
• CHICK PEAS
• RED PEPPER
• ROMA TOMATOS
• ORGANIC STOCK
• BROWN RICE NOODLES
• HIMALAYAN SALT
• BLACK PEPPER
COOK BEANS UNTILL SOFT. COOK PASTA UNTILL AL DENTE. MIX
ALL INGREDIENTS TOGETHER AND ROAST IN THE OVEN FOR 5
MINUTES.
DINNER – ROASTED TOMATO
BEAN PASTA

19. FRIDAY
BACK – BARBELL ROW
(4 SETS X 20 REPS)
SNACK – TUNA STUFFED
PEPPER
• AVOCADO (MASHED)
• 1 TSP DIJON MUSTARD
• APPLE CIDER VINEGAR
• WHITE ALBACORE TUNA
• RED CABBAGE
• CARROTS
• BELL PEPPER
IN A BOWL MIX MUSTARD AND AVOCADO UNTIL
BLENDED. ADD VINEGAR AND STIR. ADD TUNA AND
MASH IN WITH A FORK. STIR IN SLAW MADE FROM
CHOPPED CABBAGE AND CARROTS. DIVIDE MIXTURE
BETWEEN PEPPER HALVES

20. FRIDAY
BICEPS – PREACHER CURL
(4 SETS X 20 REPS)
• SPINACH
• AVOCADO
• TANGERINES
• STRAWBERRIES
• BLUEBERRIES
• BANANA
BLEND IT ALL, DRINK, OR TOP WITH NUTS AND SEEDS, GRANOLA
AND BANANA.
BREAKFAST – SMOOTHIE
OR SMOOTHIE BOWL?

21. FRIDAY
LEGS – DUMBBELL LUNGE
(4 SETS X 20 REPS)
SNACK – HEATED DEVILED
EGGS
• EGGS
• SWEET POTATO (COOKED)
• GREEN ONION
• HIMALAYAN SALT
• BLACK PEPPER
• CAYENNE PEPPER
HARD BOIL EGGS IN HOT WATER. ONCE COOKED, RUN
UNDER COLD WATER AND PEEL THE SHELL. CUT THE EGGS
LENGTHWISE AND CAREFULLY REMOVE THE YOLKS. PLACE
YOLK IN A BOWL WITH AVOCADO, GREEN ONION, SWEET
POTATO, AND SEASONING. MASH UNTIL MIXED TOGETHER.
SPOON THE MIXTURE INTO THE EGGS WHITE HALVES.
ENJOY.

22. FRIDAY
CALVES – LEG PRESS CALF
RAISE (4 SETS X 20 REPS)
4 ½ CUPS OF BROWN RICE FLOUR
2 TBSP OF GHEE
HIMALAYAN SALT
2 EGGS, 1 YOLK
2 TBSP OF AVOCADOOIL
¾ CUP COCONUTMILK
1 TBSP APPLE CIDER VINEGAR
2 CUPS OF SAUERKRAUT
2 CUPS OF MUSHROOMS
MELT THE GHEE AND MIX WITH OIL, SALT, EGGS, MILK, AND VINEGAR. POUR
INTO FLOUR AND KNEAD THE DOUGHUNTIL WELL COMBINED. FILL SMALL
CIRCULAR DOUGHSWITH SAUERKRAUT AND MUSHROOMS. THROWIN
BOILING WATER UNTIL PEROGIES RISE TO THE SURFACE.
LUNCH – SAUERKRAUT
PEROGIES

23. FRIDAY
CHEST – CABLE CROSSOVER
(4 SETS X 20 REPS)
• BROWN RICE NOODLES
• ORGANIC CHICKEN BONE BROTH
• ORGANIC CHICKEN
• LEEK
• CARROTS
• GARLIC
• ONION WHITE
• HIMALAYAN SALT
• BLACK PEPPER
• GREEN ONION
• COOK CHICKEN IN VEGETABLES AND SAUTEED GARLIC AND ONION. ADD 1 CUP
OF WATER AND COOK ON MEDIUM HIGH HEAT, UNTIL CHICKEN IS COOKED
THROUGH. ADD BROWN RICE NOODLES AND BOIL FOR 5 MINUTES., SIMMER
UNTIL NOODLES ARE SOFT. GARNISH WITH GREEN ONIONS.
SNACK – BROWN RICE CHICKEN
SOUP

24. FRIDAY
SHOULDERS – LATERAL
RAISE (4 SETS X 20 REPS)
• GARLIC
• ONION
• BELL PEPPERS
• BRUSSEL SPROUTS
• GRAPE TOMATOS
• CHOPPED RAW CASHEWS
• COCONUT OIL
• NUTRITIONAL YEAST
• 12 GRAIN RICE
• HIMALAYAN SALT, BLACK PEPPER
• SET OVEN TO 300 DEGREES. CHOP FIRST 4 ITEMS AND THROW ON A OVEN DISH WITH
COCONUT OIL, AND BABY TOMATOS. PLACE IN THE OVEN AND ROAST FOR 10 –15
MINUTES. MEANWHILE, COOK RICE. REMOVE THE VEGETABLES FROM THE OVEN AND
TOSS WITH THE COOKED RICE ALONG WITH NUTRITIONAL YEAST, HIMALAYAN SALT,
BLACK PEPPER AND CHOPPED RAW CASHEWS.
DINNER – MIXED GRAIN RICE
STIR FRY

25. FRIDAY
TRICEPS – OVERHEAD TRICEP
EXTENSION (4 SETS X 20 REPS)
• SHREDDED BEETS
• CHOPPED BELL PEPPERS
• AVOCADO
• CARROTS
• ROASTED RED BELL PEPPER
• CHICKPEAS
• TAHINI
• LEMON JUICE
• HIMAILAYAN SALT, BLACK PEPPER
• GRAPE LEAVES, COOKED BROWN RICE
PLACE BEETS, PEPPERS, AVOCADO, TOSSED IN LEMON JUICE ON A PLATE. ADD CARROT
STICKS. MEANWHILE BLEND COOKED CHICKPEAS, TAHINI, LEMON JUICE, HIMALAYAN SALT,
BLACK PEPPER, ROASTED BELL PEPPER IN FOOD PROCESSOR ADD THE HUMMUS TO THE PLATE.
WRAP COOKED RICE IN GRAPE LEAVES. ENJOY
SNACK – MIXED VEGETABLE
PLATE WITH ROASTED RED
PEPPER HUMMUS

26. FRIDAY
ABS – CRUNCH (4 SETS X
20 REPS) BREAKFAST – BUCK MY TWEET
• BUCKWHEAT
• COCONUT OIL
• RAW HONEY
• RASPBERRIES
• BLUEBERRIES
• RAW MACADANIA NUTS
COOK BUCKWHEAT IN WATER AND COCONUT OIL UNTIL THICK
IN CONSISTENCY. PLACE ON LOW HEAT AND STIR IN
RASPBERRIES, BLUEBERRIES AND RAW HONEY. POUR IN A BOWL,
TOPPED WITH RAW MACADANIA NUTS