Eilat homeguide - lecture PDF

Preview

Summary

lecture...

Description

STOMACH ON FLAT BOOTY ON PHAT PART 2 A NO BULLSHIT NO EQUIPMENT HOME FITNESS & NUTRITION GUIDE

CREATED AND FOLLOWED BY: @_EROZE

TABLE OF CONTENTS 1 COPYRIGHT & DISCLAIMER 2 WHAT TO EXPECT? 3 BEFORE YOU START… 4 NUTRITION 5-11 BREAKFAST RECIPES 12-19 LUNCH & DINNER RECIPES 20-22 DESSERT RECIPES 23 TRAINING PROGRAM 24 TRAINING SCHEDULE 25 EILAT FIT BOOTY BANDS 26 GLUTE ACTIVATION 27 PRE & POST WORKOUT 28 SUPPLEMENTS 29-33 THE WORKOUT

2

COPYRIGHT The information contained within the Stomach on Flat, Booty on Phat Guide is written and owned by Eilat Fitness & Nutrition and subject to copyright protection. All online content sold and distributed by Eilat Fitness & Nutrition including digital products, e-books, PDF downloads, resource material, videos, and any online content is licensed to a single user only. No part of this program can be copied, reproduced or transferred in any form without the express consent of Eilat Fitness & Nutrition. Customers must not share, distribute, copy or transfer their purchased product to a third party.

DISCLAIMER The content contained in “Stomach on Flat, Booty on Phat” is written by Eilat Rose. The intention and objective of this e-book is to assist individuals within the specified market to progress towards the goals outlined within this e-book. This information is not designed to address any health issues, injuries, or any other problems which could be further aggravated from the exercises included in this program. If you have any concerns with pre-existing health problems, it is highly recommended that you seek professional medical advice prior to commencing the program. If you experience any pain or discomfort when performing the exercises, outside of normal muscular tension, it is strongly recommended that you seek professional medical advice. The content within this e-book is for targeted strength development and should not substitute professional medical advice. The exercise descriptions and video demonstrations, although substantive, are only a guideline and should not be relied on as a sole source of information. Any specific medical questions and concerns should be addressed by a medical expert. “Stomach on Flat, Booty on Phat” has been created to be incorporated as part of a balanced lifestyle and does not promote poor body image or excessive training regimes. This program and Eilat Fitness & Nutrition undertake no guarantees, warranties, or representations, whether it be express or implied, as to the accuracy or usefulness of the advice and information included within this document. Eilat Fitness & Nutrition is not liable for the use of the information provided within this guide as it is not individually designed or tailored.

1

WHAT TO EXPECT? HEY GIRL! Thank you so much for purchasing my new Stomach on Flat, Booty on Phat home guide! If you purchased Part 1, then you’ve had the opportunity to try lots of my staple meals/snacks, and you know how intense home workouts can actually get. Whether you’ve done my first guide or not, it doesn’t matter because I’ll be sharing LOTS more of my go-to meal recipes, with the new addition of my favourite dessert recipes since we all know how those sweet tooth cravings can get! I’ve also taken the workouts to the next level with a completely new routine – making sure you feel the burn and take your home training to the next level. This workout is designed to challenge you – in a good way! The meals are designed to help show you how flexible dieting can be a lifestyle and help you achieve your goals with minimal restrictions. Food is fuel and you should be able to enjoy the things you love in moderation. The exact calories and macros that I’ve provided for each recipe will help you incorporate these meals into your daily schedule, while still being able to have a general idea of how many calories you’re consuming daily. This guide is a representation of how I train at home and how I eat on a weekly and daily basis. This is what makes ME feel strong, in control, motivated, and just overall GOOD! That is exactly what you should expect from this guide - a realistic and effective workout and meal selection to make you feel strong, fit, and GOOD! Since this is a home guide – one of the most important factors is M O T I V A T I O N Does knowing exactly what you have to do make it easier? Sure. But does that help keep you motivated all the time? NO! Will you fall in love with it and have days where you wake up super motivated and ready to crush the day? Of course! But what about the other days? Those days where you don’t feel like getting up? Those days where you over indulge? Those days where you set a goal and don’t’ even come close to reaching it? Step 1 to dealing with those days is realizing that they are NORMAL! We ALL have those days and for me – I go through that multiple times a week. You need to get used to holding yourself accountable and pushing yourself on a DAILY basis – because if not you, then who? Who else will care about your body and your results as much as you? But don’t forget that it’s just as important to be kind to yourself and understand that falling off track happens. The key is to get back up and keep it moving – that’s when it truly turns into a lifestyle. Not every workout will be perfect, but as long as you focus on CONSISTENTLY showing up– the results will follow. It’s not easy, but it is worth it. Push through - you’ll thank yourself later. Now Let’s DO THIS!

1 2

BEFORE YOU START… GET YOUR BANDS READY! - If you purchased this guide, then your free booty bands are on the way! If you already have some bands at home, feel free to start the program asap. You can also incorporate any other fitness equipment that you have (dumbbells, ankle weights, etc.) – but you can do this entire program with bands ONLY. TAKE BEFORE PICS! – One of the most accurate and motivating ways to see your progress is with side-by-side pics! Even if you don’t feel like taking pics – do it! Pics are a huge part of your journey and you’ll be so proud when you can look back at them and see how far you’ve come. I can’t tell you how many times people have told me that they didn’t recognize their progress until they put their photos side-by-side. I recommend using the same background, lighting, and outfit if possible. Take front, side, and back pics to see your progress from all angles. CLICK HERE TO SUBSCRIBE TO THE “EILAT FITNESS & NUTRITION” YOUTUBE CHANNEL - This is where all my exercise video demonstrations can be found. You’ll be able to find the videos by clicking the link next to the exercise in this guide. These videos are EXCLUSIVE to you and can’t be searched/viewed by anyone else unless they’re part of this program! SHARE YOUR JOURNEY WITH ME! - Please feel free to tag me on Instagram @_eroze - I would LOVE to repost you! Whether it’s the yummy meals you make, your workouts, your progress, or anything in between. You might just be the reason that someone else gets inspired to start their own journey! If you don’t want me to repost anything, you can always request to privately share your journey/progress with me. WE’RE IN THIS TOGETHER! - I’m here to support you throughout this journey so if you ever have any questions you can reach out anytime! For more info on what I offer, you can visit: http://www.eilatfitness.com/

1 3

NUTRITION

6

NUTRITION For the nutrition section of this plan, I’ll be sharing my FAVOURITE breakfast, lunch, dinner, and dessert recipes. These recipes are my personal staples because they’re super easy and require minimal/simple ingredients. Each recipe is for a single serving. I did this because I want you to know exactly how to portion out your meals and how much you’re actually eating. If you want to meal prep/cook in bulk, or cook any of these recipes for your family then you can just double or triple the recipe. I have included the exact ingredient list (with measurements), as well as preparation directions and diet preference substitutions so that the recipes can accommodate most diets/dietary restrictions. I have also given you the a wide selection of protein add-ons and tips to make each meal vegan/vegetarian. My recipes are based around flexible dieting which is my style of eating. Being able to enjoy our favourite foods by learning how to portion them out properly. Since this is not a custom plan, your exact calories and macros are not calculated for you BUT you can easily keep track of how much you’re eating each day by picking and choosing the meals you want to eat and easily adding up the calories. Feel free to use unlimited spices/herbs for any recipe. I kept the recipes simple (spice wise) because everyone has their own taste preference but you can always spice it up your way. There are many things that you can use unlimited with any of the recipes: Sweeteners: sugar-free maple syrup, stevia, truvia, etc. Spices: ANY – my favs are paprika, chilli flakes, Italian, taco, and salt/pepper Consistent is KEY – and I cant stress this enough. One bad meal won’t ruin your progress, just like one good meal wont get you to your goal. As long as you stay patient and consistent, the results will follow! You got this girl. Now let’s get into the recipes!

3 4

BREAKFAST RECIPES OVERNIGHT OATS (7 WAYS): BASE RECIPE: The base recipe is the recipe you will use to get perfect plain overnight oats. This is the recipe you will follow before adding the flavour add in of your choice. • • • •

1/2 CUP UNSWEETENED VANILLA ALMOND MILK 1 TBSP CHIA SEEDS 1 TBSP MAPLE SYRUP 1/2 CUP ROLLED OLD FASHIONED OATS

•

Put all ingredients in a mason jar or bowl and mix well until combined. Cover and refrigerate overnight. Flavour add-ons can be added in the mix the night before or immediately before eating. I recommend adding ingredients like nut butter to the base mix right away before putting it in the fridge. Fruits can be added fresh in the morning. Add more almond milk before eating if you want your mixture more thin. Can sub almond milk for any milk you prefer (oat, coconut, soy, hemp etc.) but remember that some of these milks vary in calories. Try to choose unsweetened versions as they save a lot of calories. Can use honey/agave instead of maple syrup. Use sugar-free syrup to reduce more calories. Can sub peanut butter for ANY other nut butter (almond, cashew, etc.) Rolled/old fashioned oats work best as they don’t get soggy like quick oats.

•

• • •

BASE RECIPE: 286 CALORIES | 8P | 46C | 8F

FLAVOUR ADD-ONS: NUTELLA BANANA – add 1 TBSP Nutella, top with 1/2 sliced banana + 150 cals PEANUT BUTTER – add 2 TBSP peanut butter + 190 cals COCONUT PEANUT BUTTER – add 2 TBSP peanut butter + 1 TBSP shredded coconut + 230 cals BERRY – top with ¼ cup fresh or frozen berries (blueberries, strawberries, etc.) + 20 cals BANANA CHOCO CHIP – add 1 TBSP chocolate chips and top with 1/2 sliced banana + 115 cals PEANUT BUTTER CHOCO CHIP – add 2 TBSP peanut butter + 1 TBSP chocolate chips + 260 cals HIGH PROTEIN – add 1 scoop of protein powder + extra milk if needed + 120 cals

5

BAKED OATMEAL (SINGLE SERVING): • • • • • • • • •

1/4 CUP OLD FASHIONED OATS 1/8 TSP CINNAMON 1/8 TSP SALT 1/4 CUP UNSWEETENED VANILLA ALMOND MILK 1/2 TBSP SALTED BUTTER (melted) 1/4 TSP VANILLA EXTRACT 1 TBSP MAPLE SYRUP 1 LARGE EGG 1/4 CUP BLUEBERRIES

• • •

Heat oven to 350F, spray a 5-inch oven safe dish with cooking oil spray In a bowl - mix together the oats, cinnamon, and salt In another bowl, whisk together the almond milk, ½ TBSP melted butter, vanilla, maple syrup, and egg Arrange blueberries in the bottom of the baking dish, then sprinkle the dry ingredient mix over, and then pour the wet ingredient mix over everything. Bake until top is golden brown - 40 mins Can sub almond milk for any milk of your choice (soy, coconut, etc.) If you like your oatmeal sweeter, you can add extra sweetener (stevia is a great choice) Can sub blueberries for any fruit you like with the same measurement – fresh or frozen Can sub butter for coconut oil and maple syrup for honey/agave/sugar-free maple syrup

• • • • •

371 CALORIES | 12P | 39C | 18F

BREAKFAST QUESADILLA: • 1 LARGE FLOUR TORTILLA • 2 EGGS • 1/4 CUP (1OZ) MEXICAN/CHEDDAR SHREDDED CHEESE • Heat a pan over med heat. Spray with cooking oil. Scramble eggs with salt/pepper and remove. • Lay tortilla flat and add ½ the cheese, scrambled eggs + any add-ons to one side of the tortilla and top with remaining cheese. Fold over. • Lay tortilla in pan and let cook until one side is golden, then carefully flip over and and keep cooking until cheese is fully melted and tortilla is golden brown on both sides. Remove from pan and cut in half. • BASE RECIPE: 450 CALORIES | 24P | 35C | 23F FLAVOUR ADD-ONS: • 1 SLICE OF BACON + 40 cals • 1/2 CUP CHOPPED VEGGIES – MUSHROOMS, BELL PEPPER, RED ONION, SPINACH ETC. + 30 cals • 1/2 AVOCADO + 90 cals

6

CHUNKY MONKEY PROTEIN SMOOTHIE: • • • • •

1 CUP UNSWEETENED VANILLA ALMOND MILK 1 SCOOP CHOCOLATE PROTEIN POWDER 2 TBSP PEANUT BUTTER 1 WHOLE FROZEN BANANA 1 CUP OF ICE

• • • •

Place all ingredients in blender and blend until creamy Frozen banana and ice are KEY to the thick/creamy consistency Can sub almond milk for any milk you prefer (cashew, coconut, soy, etc.). Can sub peanut butter for almond or any nut butter you prefer 440 CALORIES | 34P | 38C | 19F

3 INGREDIENT PANCAKES: • • • •

1 RIPE BANANA 1 EGG 2 TBSP FLOUR 1 TBP MAPLE SYRUP

• In a bowl, mash banana with a fork then whisk in the egg.. Whisk in flour and stir until combined • Heat pan with cooking oil spray over medium heat . Add batter and cook pancakes until they start to lightly bubble, then flip and cook for a couple more minutes. Top with maple syrup. • Can sub flour for coconut, almond, flour, etc. Can sub maple syrup for honey, agave or sugar-free. BASE RECIPE: 280 CALORIES | 9P | 50C | 4F FLAVOUR ADD-ONS: • • •

1 TBSP CHOCOLATE CHIPS + 70 cals ¼ CUP FRESH OR FROZEN BERRIES + 20 cals 2 TBSP LIGHT WHIPPED CREAM / COCONUT WHIP + 20 cals

VANILLA NUT PROTEIN SMOOTHIE: • • • • • • • •

1 CUP UNSWEETENED VANILLA ALMOND MILK 1 SCOOP VANILLA PROTEIN POWDER 1 PITTED DATE 1/2 FROZEN BANANA 1/4 CUP ROLLED OATS 1/2 TBSP NUT BUTTER 1/2 TSP VANILLA EXTRACT 380 CALORIES | 30P | 45C | 9F 1/2 TSP CINNAMON

7 7

CREAMY TRIPLE BERRY SMOOTHIE: • • • • •

1 CUP VANILLA KEFIR 1/2 CUP UNSWEETENED VANILLA ALMOND MILK 1 CUP FROZEN MIXED BERRIES (BLUEBERRY, RASPBERRY, BLACKBERRY, STRAWBERRY, etc.) 1/2 CUP ROLLED OLD FASHIONED OATS 1 TEASPOON CHIA SEEDS

• • • •

Add all ingredients in blender and blend until smooth Can sub kefir for vanilla Greek yogurt or any dairy-free yogurt (coconut, almond, etc.) Can sub almond milk for any milk you prefer (hemp, soy, coconut, etc.) Can use any berry combination you like 420 CALORIES | 20P | 68C | 9F

ICED COFFEE PROTEIN SMOOTHIE: • • • • • •

1/2 CUP BREWED COFFEE (COLD OR ROOM TEMP) 1 SCOOP CHOCOLATE OR VANILLA PROTEIN POWDER 1.5 CUPS ICE 1 TEASPOON CINNAMON 1/2 TEASPOON VANILLA EXTRACT 1/2 TEASPOON SALT

• Place all ingredients in a blender and blend until smooth • If you want your smoothie sweeter, you can add 1-3 drops of stevia or 1 teaspoon honey • To make this similar to a Frappuccino, you can top with 1-2 TBSP light or any dairy free whip cream (coconut, oat, etc.) + 20 cals 120 CALORIES | 24P | 3C | 1.5F

MANGO BANANA SMOOTHIE: • • • •

1/4 CUP UNSWEETNED VANILLA ALMOND MILK 1/2 CUP VANILLA YOGURT 1/2 FROZEN BANANA 1 CUP FROZEN MANGO

• • • • •

Place all ingredients in blender and blend until smooth Frozen banana and frozen mango are KEY to the thick/creamy consistency Can sub almond milk for any milk you prefer (cashew, coconut, soy, etc.). Can sub vanilla yogurt for any dairy-free yogurt you like (coconut, almond, etc.) Add 1 scoop of vanilla protein or collagen to make this smoothie protein packed 200 CALORIES | 5P | 40C | 2F

8 8

OPEN FACE BREAKFAST SANDWICH (5 WAYS): BASE: 1 ENGLISH MUFFIN – whole wheat, white, or gluten-free 120 CALORIES | 5P | 24C | 1F • • • • • •

SMOKED SALMON & CREAM CHEESE: add 2 TBSP light cream cheese, 1oz smoked salmon, and sliced red onion and/or chives + 100 cals PB BANANA HONEY & CHIA: 2 TBSP peanut butter, 1/2 sliced banana, 1 TSP honey, 1 TSP chia seeds + 280 cals AVOCADO ARUGULA & TOMATO: 1/2 avocado (aprx. 2oz), 1 handful arugula, 1 handful sliced cherry tomatoes, top with sea salt + crushed red pepper flakes + 100 cals ALMOND COCONUT BERRY: 2 TBSP almond butter, 1 TBSP shredded coconut, 1 TSP honey, 1/4 cup fresh blueberries or strawberries + 270 cals EGG SPINACH & CHEESE: 1 egg, 1 handful spinach or arugula, 1oz cheese +150 cals

BRIOCHE BREAKFAST SANDWICH: • • • • •

1 BRIOCHE BUN 1 SUNNY SIDE EGG 1 SLICE HAVARTI CHEESE 1/2 AVOCADO (aprx. 2oz) 1 HANDFUL ARUGALA

•

Toast bun or keep fresh. Cook egg any style and top bun with mashed avocado, egg, cheese, and arugula. Can sub Havarti for any cheese you like or skip the cheese and double the avocado. 405 CALORIES | 16P | 29C | 22F

FRENCH TOAST: • • • • • • • •

2 SLICES BRIOCHE BREAD 1 EGG 1/2 CUP UNSWEETENED VANILLA ALMOND MILK 1/2 TSP CINNAMON 1/2 TSP VANILLA EXTRACT 1 TBSP MAPLE SYRUP 2 TBSP WHIPPED CREAM 1/4 CUP BERRIES

• • •

Add the egg, milk, cinnamon, and vanilla to a bowl and mix well Dip the bread in the mix one slice at a time until mixture soaks in Heat pan over med-high heat and spray pan with cooking oil. Add the bread. Cook for 2-3 mins each side or until golden. Top with berries, whip, and maple syrup. Can sub brioche bread for gluten-free/whole wheat/sourdough etc. Can sub regular whip for coconut or any dairy-free whip. Can sub maple syrup for honey/agave or sugar-free syrup. To make this completely vegan, you can sub the egg for 1 TBSP ground flaxseeds

• •

360 CALORIES 8 | 9P | 56C | 11F 9

YOGURT PARFAIT (3 WAYS): CLASSIC BERRY: • • • •

1 CUP LOW-FAT VANILLA GREEK YOGURT (can sub for any dairy-free yogurt) 1/4 CUP GRANOLA 1/4 CUP BERRIES 1 TEASPOON HONEY

310 CALORIES | 23P | 47C | 3F BERRY CHIA NUT BUTTER : • • • • • •

1 CUP LOW-FAT VANILLA GREEK YOGURT (can sub for any dairy-free yogurt) 1/4 CUP GRANOLA 1/4 CUP BLUEBERRIES OR STRAWBERRIES 1 TSP CHIA SEEDS 1 TBSP ALMOND OR PEANUT BUTTER (lightly melted in microwave, then drizzled over) 1 TSP HONEY

429 CALORIES | 27P | 54C | 13F COCONUT MANGO (DAIRY-FREE): • • • • •

1 CUP COCONUT YOGURT 1/4 CUP GRANOLA 1/2 CUP DICED MANGO 1 TBSP SHREDDED COCONUT 1 TSP HONEY

403 CALORIES | 15P | 47C | 16F • •

Layer all ingredients In a bowl Can sub honey for maple syrup, agave, or sugar-free syrup – if you don’t need the extra sweetness then you can skip it completely.

8 10

SHAKSHUKA: • • • • • •

2 CLOVES GARLIC 1/2 SMALL ONION 1 CUP MARINARA 2 WHOLE LARGE EGGS 1 SLICE SOURDOUGH BREAD 1 TSP OLIVE OIL

• Chop onion and garlic into small pieces and sauté in a pan with 1 teaspoon olive oil for a few minutes until lightly golden. Add tomato sauce and mix well – adding salt/pepper as needed. You can also add cumin/turmeric if you have it which adds great flavour. • When tomato sauce is hot, make 2 separate holes in sauce until you can see the bottom of the pan and crack an egg inside. Season eggs with salt/pepper and top with flavour add on (if using). Cover pan and let cook. Remove from heat when eggs are cooked to your preference – make sure you don’t overcook them as you want them to be a bit runny! Top with fresh cilantro (optional) • Toast bread or leave fresh and use to dip BASE RECIPE: 400 CALORIES | 22P | 45C | 13F FLAVOUR ADD-ONS: • •

1OZ FETA OR G...