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gthin ~

table of

introduction

R

contents

eady to Be Thinner By Monday?

Mini Bursts, quick blast intervals that

This 4-Day Kick Start guidebook,

burn calories and tone muscles - fast!

meal plan and workout calendar

have been designed to get you results

guaranteed. By using The FIRM Express™ Get Thin in 30 system, you will Kick Start Your Metabolism targeting your butt, thighs, arms, and shoulders - while blasting belly flab! This metabolism-rewing

Follow this program and you'll burn

SNACK

KICK START MEAL PLAN

4

LIST & FREE FOODS

10

body fat, sculpt lean muscle, reshape your abs and get a total body makeover.

ANTI-BLOAT

TIPS & TRICKS

11

Whether you are just starting out on a weight loss plan, or have tried

10 KICK START TiPS

12

4-DA Y WORKOUT

13

everything and still can't lose those extra pounds, we have everything you

system can

4-DAY

CALENDAR

need to lose weight and sculpt your

JOURNAL

HOW TO

14

help you burn more calories every day,

body slim. You'll get results in just four

lose fat, boost your energy and help you

days that you'll be able to measure

feel stronger and more fit, while also

on the scale.

DAILY FOOD JOURNAL

Get ready to FIRM your butt and thighs,

See The FIRM Express Fitness Guide for the complete

making you look and feel years younger. It's like a total gym workout in just

flatten your abs, lose inches, burn fat

minutes, in the comfort of your own

and have fun while you do it!

living room. The FIRM Express™ supercharges

your workout with an

innovative, new training technique called

16

The meal plan and snack list located specifically

Sara

Ryba,

for The FIRM Express

a

who specializes

Registered in nutrition

3D-Day weight

on the following

pages were created

Get Thin in 30 and approved

Dietician

and Certified

and weight

loss program.

Dietician

by Nutritionist,

loss.

3

gtlrin ~

what to eat &

4-day kick start

meal plan

T

his

what to avoid

bySaraRy~a,RD,CDN

4-Day Kick Start Plan should be used in conjunction

with The FIRM Express Get Thin in 30 workout

this Plan on Thursday

DVDs. Begin

and you will sculpt your body slim in just

four short days so you will Be Thinner By Monday! You'll combat cravings and reduce sweeteners, engaging

bloating by cutting out sugar, artificial

alcohol, refined carbohydrates

in this anti-bloat

on weight

your cravings

This book provides

By

regime you not only get a Kick Start

loss, but you also set yourself

conquering

and sodium.

up for success

by

now.

detailed

guidance

about exactly what meals

WHAT TO EAT

The foods that are included in this meal plan are: low-sugar fruits, non-starchy vegetables, low-fat dairy, lean proteins and healthy fats. This meal plan pays a lot of attention to anti-inflammatory foods, as they are known to help reduce bloating. Anti-inflammatory foods include olive oil, avocado, salmon, nuts and nut butters and colorful fruits and vegetables. It is also recommended that you drink a minimum of 64 ounces of plain, non-carbonated water. WHAT TO AVOID

The most important thing that you are going to avoid is sugar, artificial sweeteners (that includes gum and mints), alcohol, refined carbohydrates and sodium. Avoid caffeine; however, for those of you that simply 'must', Y2 cup of black coffee per day is permitted. By eliminating sugar, artificial sweeteners, white carbohydrates, alcohol and sodium, your body will deflate. These foods are known to cause weight gain and bloating, and by avoiding them, your body will virtually become smaller in just a matter of days.

and snacks you should be eating and exactly which FIRM Express

THE DAILY MEAL PLAN

workouts

you should use, each day. By cleaning up your diet,

following

the workout

Each day you will have three meals and two snacks totaling 1000 calories per day. Each meal will contain a carbohydrate, protein and a fat. This ratio will best satisfy your hunger and will help to keep cravings at bay. It is recommended that you follow the meal plan just as written, however, if there are any meals or snacks that simply do not align with your taste preferences; you may swap out a meal for a meal or a snack for a snack. All breakfast meals are approximately 200 calories, while lunches and dinners are 300 calories each. All snacks are an even 100 calories, so it makes it easy to swap out the meal and snack options to best fit your preferences.

you set yourself

rotation

provided

up for quick weight

of health and well-being.

will have increased

loss and for a greater

The reduction

difficult at first, but after completing

and keeping a daily journal, feeling

in sugar and carbs may be

this plan you'll feel great and

energy and a decreased

appetite!

In just four quick days, you are going to watch as your body literally shrinks before your eyes. So, what do you get to eat? Read on and

You may use this 4-Day Kick Start Plan one time per month;

you'll learn how you are going to transform

however,

no time at all with this revolutionary

your body and mind in

Kick Start Plan!

it is not suggested

more than four consecutive

that you continue this plan for days. After completing

this 4-Day

plan, you may transition to the 3D-Day plan, located in The FIRM Results may vary. Exercise and maintain weight loss.

4

FIRMexpress.com

I

and proper

diet are necessary

to achieve

Express Fitness Guide which provides a greater variety of food and workouts

Kick

Start

Plan

plus tips for success

and much more!

5

gthin

lj 4-day kick start meal plan

davone BREAKFAST: VEGETABLE OMELET Egg omelet made with 1 whole egg and 2 additional egg whites, % cup chopped tomatoes and % cup chopped steamed broccoli. Serve with 1 slice of light-style whole wheat bread and Y2 grapefruit SNACK: 12 UNSALTED

DRY ROASTED ALMONDS

LUNCH: SPINACH SALAD Toss together 2 cups baby spinach leaves, 3 ounces of grilled chicken breast, % of a sliced cucumber and % of a sliced red pepper. Dress with 2 tsp olive oil, 2 tsp lemon juice and serve with 3 slices of whole wheat Melba toast SNACK: 1 MEDIUM

APPLE

DINNER: CITRUS DILL SALMON 4 ounces of broiled salmon topped with fresh lemon and dill and served with 1 cup of steamed string beans and V3 cup brown rice (measure rice after cooking) NUTRITION INFORMA TlON 1011 calories, 84 grams protein, 89 grams carbohydrate, 38 grams fat, 18 grams fiber, 34 grams sugar, 593 mg sodium

6

FIRMexpress.com

I Kick Start Plan

4-day kick start meal plan

day two

BREAKFAST: FRUIT-N-NUT OATMEAL Y2 cup of oatmeal (measured after cooking) topped with 1 tbsp chopped walnuts, Y2 cup blueberries and Y2 cup of skim milk SNACK: CELERY STALK TOPPED WITH 1 TBSP UNSALTED ALMOND BUTTER LUNCH: TURKEY AND AVOCADO PITA POCKET Y2 6-inch whole wheat pita pocket filled with 2 ounces low salt turkey breast, Y2 cup shredded lettuce, % sliced avocado and Y2 of a sliced plum tomato. Serve with 1 fresh peach SNACK: % CUP PLAIN NONFAT YOGURT WITH % CUP SLICED STRAWBERRIES DINNER: SOUTHWEST TURKEY BURGER 1 4-ounce turkey burger made with lean ground turkey meat mixed with 2 tbsp salsa. Broil burger until cooked through and serve on a light-style (100 calorie) whole-wheat English muffin. Serve with a tossed green salad topped with fresh lemon juice NUTRITION INFORMATION 999 calories, 63 grams protein, 120 grams carbohydrate, 36 grams fat, 21 grams fiber, 31 grams sugar, 1100 mg sodium

gthin ~

4-day kick start meal plan

day three

4-day kick start meal plan

day four

BREAKFAST: CEREAL AND MILK % cup of high fiber, cold cereal, such as Kellogg's AII-Bran@ or Kashi GoLean~with % cup of skim milk and Y2 cup sliced strawberries

BREAKFAST: EGG SANDWICH 1 whole egg, plus 2 additional egg whites, scrambled and served on a light-style (1DO-calorie) whole-wheat English muffin

SNACK: 3 OUNCES OF LOW-SODIUM DELI TURKEY WRAPPED AROUND CUCUMBER SPEARS

3/4

LUNCH: CHEF SALAD Toss together 2 ounces of low-sodium deli turkey, 1 ounce of low-sodium Swiss cheese, 2 cups of cleaned chopped romaine lettuce, % of a sliced avocado and Y2 of a sliced cucumber. Dress with 2 tbsp reduced fat Russian dressing and serve with 1 brown rice cake SNACK: 10 BABY CARROTS DIPPED INTO 2 TBSP OF HUMMUS OR GUACAMOLE

SNACK: 1/2 CUP SKIM MILK BLENDED WITH CUP OF STRAWBERRIES (or you may drink the milk alone with the berries on the side)

LUNCH: VEGGIE BURGER AND SALAD 1 veggie burger (with about 120-130 calories) served on a light-style (100 calorie) whole-wheat English muffin topped with lettuce and tomato and served with a side salad composed of chopped romaine, sliced cucumber and sliced peppers dressed with 2 tbsp lemon juice or balsamic vinegar SNACK: 2 OUNCES OF GRILLED CHICKEN BREAST AND 1/2 OF A SLICED APPLE

DINNER: LEMON SHRIMP 8 large cleaned shrimp (about 4 ounces), sauteed in a nonstick skillet coated with cooking spray and 1 tsp olive oil, stirring until cooked through and then season with fresh lemon juice and chopped dill. Serve shrimp with Y2 cup of brown rice, measured after cooking, and 1 cup of steamed broccoli

DINNER: STEAK AND SPINACH 4 ounces of lean sirloin, broiled or grilled, and served with 1 cup of steamed spinach and Y2 of a sliced beefsteak tomato

NUTRITION INFORM A TlON 1010 calories, 86 grams protein, 114 grams carbohydrate, 29 grams fat, 23 grams fiber, 43 grams sugar, 1200 mg sodium

NUTRITION INFORMATION 993 calories, 95 grams protein, 106 grams carbohydrate, 23 grams fat, 21 grams fiber, 34 grams sugar, 1156 mg sodium

Kellogg's All-Bran is a registered trademark of the Kellogg NA Company Kashi GoLean is a registered trademark of Kashi Co.

8

~

F1RMexpress.com

I Kick Start Plan

anti-bloat tips &

snack list &

tri cks

free foods

by Sara Ryba, RO, CON

If you weigh more than 150 pounds and are truly hungry, there is an "Additional Snack List" below to choose from. Each snack on this list is 100 calories. You may choose 1-2 snacks per day. You will most likely find that you are quite hungry on Day 1 and Day 2, and that you require these extra snacks, but that by Day 3 and Day 4 you no longer require the additional nourishment. For those of you under 150 pounds, you may choose 1 of the "Additional" snacks per day.

Once you've completed the 4-Day Kick Start Meal Plan, you are going to feel amazing! In order to keep that feeling, be sure to follow these tips and tricks to keep bloating and weight gain at bay:

You will also find below a list of "Free Foods" which may be used when you are feeling very hungry or weak. These foods are low in calories and will not interfere with your weight loss goals. You can choose up to four servings per day.

1.

100-CALORIE

ADDITIONAL

SNACK

Drink a minimum of 64 ounces of water per day. Choose plain flat water, not carbonated. Many people find room temperature water to be easier on their

LIST

•

10 unsalted almonds, or 4 unsalted walnut halves or 8 unsalted cashews

•

1 brown rice cake with Y2 tbsp all-natural peanut butter or almond butter

• •

1 medium apple 6 ounces plain nonfat yogurt (check container as calories may vary)

• •

3 ounces of low-sodium turkey 2 plums

digestive system, but this is just anecdotal. 2. Avoid high sodium foods. Even if a food is low in calories, it could cause bloating if it is too high in sodium (think soy sauce). 3. Chooseanti-inflammatory foods, which

•

Y2 cup reduced sodium cottage cheese

include: lean proteins, omega-3 fatty

•

1 celery stalk with 1 tbsp all natural peanut butter or almond butter

acids (such as olive oil, avocado, salmon,

•

2 cups of sugar-snap peas

almonds and walnuts), colorful fruits and vegetables.

FREE FOODS

1

•

2 celery stalks

•

1 sliced cucumber

•

2 cups baby spinach leaves tossed with 2 tsp lemon juice

•

1 green bell pepper sliced

•

2 cups chopped romaine lettuce or 1 small romaine lettuce heart

single worst habit you can have, and it will

•

1 cup raw broccoli and cauliflower florets

cause gas and bloating in no time at all.

•

1 cup raw string beans

10 FIRMexpress.com

.)

4. Avoid refined carbohydrates, such as white bread and crackers. 5. Avoid sugar! Eating sugar is probably the

I

Kick Start

Plan

I

'~

gthin

?ij

10 kick start

4-day kick start

tips

workout calendar

1. It is important that you work out at a safe and comfortable intensity. Measurethis by usingthe "Talk Test."Youshould be ableto speak in at least short phraseswhile exercising.If you are unableto do this, you are probablyworking out too intenselyand should decrease your workout level by slowing down and marching in place. 2. Never skip the cool-down or stretching portion of your workout. It is extremelyimportantto allow your body and heart rate to slowly return to normal levelsand to stretch your musclesproperlyto aid in recovery. 3. Proper hydration for exercising is key. A good rule of thumb is to drink the equivalentof half your weight per day in ouncesof water.Onworkout days, your bodywill needeven morewater per day.Remember,you loseat least two cups of water for each poundlost. Soguzzlethat water,especiallyduring an intenseFIRM Expressworkout! 4. Eat an hour or more prior to working out to avoid gastro-intestinal problems. Whenworking out, you need bloodin your muscles,not in your stomach digestinga meal.

12FIBMexpress.com

5. Those

that push themselves

to exhaustion have a greater chance of injury and are more likely to get frustrated and quit. Rememberto pace yourselfand take adequaterest daysthroughoutthe week. (SeeThe FIRMExpressFitnessGuide) 6. Your physical appearance and mental state are partially the result of what you eat. Good nutrition is as importantto maintaining goodhealthas exerciseis. 7. Proper form and technique will help prevent injuries and increase results. If the pace is too fast for you to maintainproperform, slow down and go at your own pace. 8. Your body needs adequate sleep at night to recover from intense exercise. The average personneeds 8 hours per night. 9. Never

stop moving

to Be Thinner below,

so you will sculpt

day

one

day tw-o ay

thrdee

By Monday?

sequenced your

body

Follow

for rapid

The

and

slim in just four

short

AM WORKOUT:

IGNITE (CARDIO)

PM WORKOUT:

TURBOCHARGE

ADD-ON BONUS:

FIRM

healthy

Express weight

loss,

days!

(SCULPT)

WHEN YOU CAN: KICK START YOUR METABOLISM

AM WORKOUT:

ACCELERATE (CARDIO+SCULPT)

PM WORKOUT:

OVERDRIVE

ADD-ON BONUS:

(CARDIO)

WHEN YOU CAN: KICK START YOUR METABOLISM

AM WORKOUT:

TURBOCHARGE

PM WORKOUT:

OVERDRIVE

ADD-ON BONUS:

(CARDIO)

(SCULPT)

WHEN YOU CAN: KICK START YOUR METABOLISM

during

exercise. If the workout level becomes too difficult for you, march in placeto allow your bodyto recover. 10. Surround exercise

Ready workouts

r day

lour

AM WORKOUT:

OVERDRIVE

PM WORKOUT:

ACCELERATE

(SCULPT) (CARDIO)

ADD-ON WHEN YOU CAN: BONUS:

KICK START YOUR METABOLISM

yourself with other enthusiasts and

motivational tools. This will help keep you inspiredto push through plateausin your workout.

I Kick Start Plan

13

gthin

?t)

journal

how to

Whether you are trying to lose weight, or eat more fruits and vegetables, food journals can be one of the best tools for you. Although it sounds like a simple task, there are tricks and strategies in order to make this a successful exercise. Getting Started Before you start the food journal, give some thought as to the best mode of compiling your journal entries. Do you like to hand write, or are you more of a computer person? Some people prefer to make a food entry form on the computer, while others like to buy a pretty journal. Either way is fine, you could even use a little note pad.The important thing is that you pick a central location to gather your food journal entries.

What To Write The general guideline is to include all foods consumed. Whether they are eating while standing up at the refrigerator, or off of your child's plate, you must be sure to track all foods consumed, even beverages should be included. The basic components that most people find helpful to include in their journal are:

After you have chosen where you are going to record your journal entries, you should decide on a time (or times) of day that you would be entering your foods. For many people, it is easier to enter one full day at a time. You could either sit down at night to enter the food consumed for the day, or you could make your entry first thing in the morning for the previous day.

• Type of food (with portion size, to make this less laborious, you can be subjective about your portion size, i.e. large bowl of pasta or small chocolate chip cookie)

• Time of day food was eaten

• How many calories, fat, carbs and protein were consumed during each meal (approx. number) • Time of day you worked out and for how long

If you find that you have a difficult time remembering all of the foods for a full day, then choose to make your entries after each meal; however, this does become more time consuming. The important thing is not to let more than one day go by without recording your entries. 14

FIRMexpress.com

I

Kick

• How many glasses/ounces of water you consumed each day

Start

Plan

STEP 1 Make it your goalto simply write down all of the foodthat you consume.Youneed not make any great effortsto "eat better,"or adjust your eating habitsjust yet.Thefirst, and importantstep, in the processis to collect informationon your current eating habits.Youmayfind that after a few days you are alreadylearninga lot aboutyour strengths and weaknesses.

STEP 2 Now you can review your first few days and make some conclusions about your eating patterns. This is the time to create your goals: Try to make them concrete and easy to evaluate. Hereare a few ideas of small, manageable adjustments that may make sense for you. TO LOSE WEIGHT: 1. Reduce empty calories. These empty calories are often consumed during the mid-afternoon or at night in front of the TV. 2. Control portion sizes. If most of your entries include' large' portions, try to focus on downsizing these meals and snacks. TO FEEL MORE ENERGIZED: 1. Do not skip meals. Look for skipped meals and long gaps of time that you do not eat. Then make an effort to fill in the gaps with nutritious meals and snacks.

2. Avoid foods that drag you down. Take notice of how you feel after eating particular foods.Youmay notice a trend that after eating a particular lunch, you are exhaustedall afternoon.This may occur because the meal was too high in fat or calories.Tryto adjust these meals to increase your energy. TO EAT MORE HEALTHFULLY: 1. Eat more fruits and vegetables. Count your fruits and vegetable servings for the day. Ideally you will be eating 5-7 servings daily from both fruits ANDvegetables.They should be diverse, as the more variety you get, the better array of vitamins and minerals you will consume. 2. Look to reduce meals that are fried or that are cream-based. Youare most likely consuming a lot more fat than you realize. Words to look for when trying to reduce fried and creamy foods include: crispy or creamy.

STEP 3-MAKE

IT FUN!

Enlist a friend or family member to be your partner in crime. Youand your partner can review your food journals together. If you both set up goals, you can then provide each other with feedback. It can make a big difference when you know that you are accountable to someone else!

15

II day one

journal

DATE: CALORIES

BREAKFAST

LUNCH

FAT

_ CARBS

BREAKFAST

time:

LUNCH

SNACKS

SNACKS

time:

FAT

_ CARBS

PROTEIN

time:

time:

DINNER

time:

DATE: CALORIES

PROTEIN

time:

DINNER

day two

journal

time:

time:

...................................................................................................................

TOTAL:

TOTAL ~

WORKOUT

WORKOUT

time:

time: duration:

duration:

WATER CONSUMPTION

WATER CONSUMPTION

o

000

0 0 0 0 0 0 0 0 000

8 to 12 glasses per day or 64 ounces 16 FIRMexpress.com

I Kick Start Plan

0 000

0 0 0 0 0

8 to 12 glasses per day or 64 ounces

17

gthin ~

day three

journal

DATE: CALORIES

FAT

_ CARBS

PROTEIN

................................................................................................................... BREAKFAST

time:

time:

................................................................................................................... DINNER

time:

time:

...................................................................................................................

CARBS

FAT

PROTEIN

:

:

:

:

.

:

:

:

:

.

:

:

:

:

.

time:

. time:

. SNACKS

.

_

time:

.

DINNER

.

................................................................................................................... SNACKS

CALORIES

LUNCH

.

DATE:

................................................................................................................... BREAKFAST

.

................................................................................................................... LUNCH

day four

journal

time:

.

. TOTAL

TOTAL:

................................................................................................................... WORKOUT

WORKOUT

time:

duration:

duration:

WATER CONSUMPTION

WATER CONSUMPTION

000

time:

0 0 0 000

8 to 12 glasses per day or 64 ounces

18 FIRMexpress.com

I Kick Start Plan

000

o

0 0 0 0 0 0 0 0 000

8 to 12 glasses per day

or 64

ounces

19