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Beginners Guide Ebook Angela Crickmore
Beginners Guide Ebook Angela Crickmore
by
Angela Crickmore
TABLE OF CONTENTS
Disclaimer .......................................................................... 4
My story ............................................................................. 6 - 7
Cardio ................................................................................ 23
We strongly recommend that you consult with your physician before beginning any
exercise program. You should be in good physical condition and be able to participate in
the exercises. We are not a licensed medical care provider and represents that it has no
expertise in diagnosing, examining, or treating medical conditions of any kind, or in deter-
mining the effect of any specific exercise on a medical condition.
You should understand that when participating in any exercise or exercise program,
there is the possibility of physical injury. If you engage in this exercise or exercise
program, you agree that you do so at your own risk, are voluntarily participating in these
activities, assume all risk of injury to yourself, and agree to release and discharge Angela
Crickmore from any and all claims or causes of action, known or unknown, arising out of
Angela’s Crickmore negligence.
I created this ebook as a response to all the messages I get regarding how did I start and
what did I do. This is a week plan starting point to change your life, to be your better self
and to start the path for healthy habits. 70% of this ebook is focused on a meal plan since
this will be the most important step, remember that no matter how good you are at
exercising if you don’t have a clean diet your efforts will be in vain.
The aim is to stop thinking about this meal plan as a diet and instead see it as your new
day to day eating habit.
The exercises involve strength training to build lean muscle mass and help burn fat.
Don’t be afraid to lift weights I promise you it works and it also avoids excess skin
sagginess. Workouts are scheduled 3 days a week for four weeks.
To see results using this program it is vital to combine them with a clean meal plan.
I’m sure that if you follow this ebook, by the end of the month you will not only notice the
difference on the scale but also in your clothes.
The meal plan is close to what I eat on a daily basis, and the exercises are tailored for
beginners. For more advanced workouts I have other ebooks
I also provide a personalized service, contact info@angelacrickmore.com for more
information.
I have always been naturally slim up until my twenties when my bad eating habits and
an unhealthy lifestyle made the weight on the scale slowly creep up. At my heaviest, I
weighed over 182lbs (82.5kg) and it was then that I knew that I didn’t want to continue
down this path any longer, I was at the point where even walking short distances was a
struggle.
So with a friend’s help, I started to make changes, to get healthy and to slim down.
Before the decision of getting healthy, my diet was pretty bad, basically consisting of ice
cream, pasta, rice, milk, bread, cereal, potato, fajita, tacos, some fruits, fried food, beer,
cocktails, and caipirinhas.
I switched all that for fish, chicken, turkey, steak, white egg, sweet potato, cottage chee-
se, oats, vegetables, avocado, nuts, and seeds.
You definitely do not need to starve yourself in order to be healthy and slim.
At the begging I was ashamed of going to the gym, I decided to go jogging but I was
so heavy that running wasn’t an option as I was damaging my knees, I was taking long
walks instead. 3 times a week for 45 minutes to an hour I would put on my headphones
and just go to the park. I managed to lose 77lbs (35kg) in 8 months!
I now love bodybuilding and going to the gym, and don’t get me wrong, to have a ripped
and defined body you need to put a lot of work and dedication and it takes time and a
lot of effort but you can lose weight and look amazing just by moving more and eating
the right food.
1 - Go for it!
The decision to get healthy takes about 3 to 4 seconds, but it takes about 2 to 3 weeks to
build a habit. Power through this first phase and build GOOD HABITS.
3) Conquer Doubt
You can do anything you set your mind to. That is what you just told yourself. This is
where the mind and body connect. Use the workouts to be a catalyst in all areas of your
life: work, relationships, school, etc...I am a firm believer that exercising your body will
give you the stamina and energy to exercise your mind spirit and build better
relationships with those around you.
5) Challenge yourself
Keep challenging yourself whenever you feel too confident with a workout.
I have created for you a 7 day meal plan (that you will follow for two weeks) to give you a
healthy diet to follow in order for you to start and also help you with your first steps.
This meal plan is based on what I include in my daily diet. These meals are all easy to
make, it is healthy, well balanced and are designed to help you shed fat while building
lean muscle mass.
Everyday after my lunch I eat one piece of dark chocolate or one dry fruit like a date or
a fig.
Before going to bed I eat chocolate avocado mousse (recipe included in this Ebook).
I eat healthy popcorns about 3 times a week while watching a movie (recipe included
in this ebook ).
I never skip meals so I normally never feel like I’m starving, as a result, I never eat more
than I need.
DAY 1
Breakfast
2 whole eggs Omelette with smoked salmon, half avocado and a hand full spinach
(steamed or raw).
Snack
Protein Oat: Bowl with 30g oats, 150ml water or almond milk, 1 scoop of Isolate whey
protein, stir it and microwave it for about 2 minutes.
Lunch
Grilled Chicken with 6 steamed asparagus.
Snack
100g Natural Greek yogurt with a handful of blueberries.
Dinner
(Grilled or fry) on a pan, use a little of coconut oil and 120g Salmon with green beans.
Dressing for the Salmon - one teaspoon of honey or passion fruit.
Dressing for the green beans - extra virgin olive oil.
Dessert
1 square dark chocolate.
Breakfast
Protein Oat: Bowl with 30g oats, 150ml water or almond milk, 1 scoop Isolate whey protein,
stir it and microwave it for about 2 minutes.
Snack
3 Brazil nuts + 1 date.
Lunch
Grilled lean Steak with 100g of sweet potato and cherry tomato.
Snack
2 pieces of 80% dark chocolate and a hand full of fresh strawberries
Dinner
Grilled Tuna or canned of tuna with *mixed green leafy salad
Dessert
1 square dark chocolate.
DAY 3
Breakfast
A handful of Spinach, 1/2 of a green apple, 1/2 of an avocado, 200ml of almond milk - blend
it.
Snack
1 Rice cake + 1 teaspoon of peanut or almond butter.
Lunch
Grilled Turkey with steamed broccoli.
Snack
100g of Greek yogurt, chia seeds, and a handful of berries (strawberries or blueberries or
raspberries).
DAY 4
Breakfast
2 Poached eggs on 2 rye slices of bread.
Snack
A handful of cashew nuts.
Lunch
Grilled Chicken with green beans and courgette.
Snack
2 slices of halloumi cheese with 1 spoon of hummus.
Dinner
5 grilled prawns with *mixed green leaf salad.
DAY 5
Breakfast
2 whole scrambled eggs with smoked salmon and mushrooms.
Snack
A handful of spinach, a handful of kale, 1/2 of lemon, 1/2 of kiwi, ginger, 150ml of water and
tumeric - blend it.
Lunch
Lamb or Pork chops with 100g of cooked quinoa and * mixed green leaf salad.
Dinner
Grilled salmon with asparagus.
Treat
*Healthy popcorn.
DAY 6
Breakfast
Protein pancake made with 1/2 banana, 1 whole egg, 1 scoop of whey protein, topped with
1 teaspoon of peanut or almond butter.
Snack
5 almonds + 1/2 apple.
Lunch
Grilled Chicken with pan fry kale (use coconut oil).
Snack
1 Kiwi.
Dinner
2 White boiled egg with 100g grilled sweet potato.
Treat
*Healthy Popcorn.
DAY 7
Breakfast
Protein pancake made with 2 white eggs, 1 scoop of isolate whey ( blend it all and cook it in
coconut oil)
Topping: Almond or cashew butter or berries jam.
Lunch
FREE MEAL
Snack
Melon or papaya
Dinner
*Mexican Healthy Fajita
RECIPES
Preparation
Place all ingredients in a food processor
and blend it until it’s smooth.
Serve it with raw cacao nibs or crushed
nuts sprinkled on top for some
DAY 6
crunchiness.
Healthy Fajitas
Healthy Popcorn
WEEK 2-3
This Second-week let’s try a different approach.
I really like to use different protocols for eating healthy so this 2 weeks we will focus on
eating fat!
Or what I call, The Good Fat Life
A keto diet is well known for being a low carb diet, where the body produces ketones in
the liver to be used as energy. It’s referred to as many different names – ketogenic diet,
low carb diet, low carb high fat, etc.
When you eat something high in carbs, your body will produce glucose and insulin.
Glucose is the easiest molecule for your body to convert and use as energy so that it
will be chosen over any other energy source.
Insulin is produced to process the glucose in your bloodstream by taking it around the
body.
Since the glucose is being used as a primary energy, your fats are not needed and are the-
refore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose
as the main form of energy. By lowering the intake of carbs, the body is induced into a
state known as ketosis.
The end goal of a properly maintained keto diet is to force your body into this metabolic
state.
We don’t do this through starvation of calories but starvation of carbohydrates.
You want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and
dairy. Don’t eat any refined carbohydrates such as wheat (bread, pasta, cereals), starch
(potatoes, beans, legumes) or fruit. The small exceptions to this are avocado, star fruit,
and berries which can be consumed in moderation.
Let’s do it together!
Breakfast
2 whole scramble eggs with bacon, 1 whole grain toast with coconut butter, 200ml Whole raw
milk or coconut milk.
Lunch
Keto salad with a 200g steak, 30g Nuts.
Dinner
200g of chicken thighs or chicken breasts, 100g Grilled Kale and 100g of broccoli with
coconut oil.
DAY 2
Breakfast
Omelet: 4 eggs, 2 rashers of bacon cut into cubes, a handful of fresh spinach (fry the bacon
first).
Lunch
200g pork chops with 200g green beans, 1 tablespoon of almond butter.
Dinner
200g of salmon with 200g of asparagus.
DAY 3
Breakfast
2 whole scrambled eggs, 1/2 avocado.
Lunch
200g of grilled chicken or Duck with 200g mushroom, 1 tablespoon of macadamia or peanut
butter.
Dinner
200g Grilled Tuna with roasted cauliflower topped with parmesan cheese.
Breakfast
2 whole scrambled eggs with bacon, 1 whole grain toast with coconut butter, 200ml Whole
raw milk or coconut milk.
Lunch
Keto salad with a 200g steak, 30g Nuts.
Dinner
200g of chicken thighs or chicken breasts, 100g Grilled Kale and 100g of broccoli with
coconut oil.
DAY 5
Breakfast
Omelet: 4 eggs, 2 rashers of bacon cut into cubes, a handful of fresh spinach (fry the bacon
first).
Lunch
200g of grilled chicken or Duck with 200g mushroom, 1 tablespoon of macadamia or peanut
butter.
Dinner
200g Grilled Tuna with roasted cauliflower topped with parmesan cheese.
DAY 6
Breakfast
2 whole scrambled eggs, 1/2 avocado.
Lunch
200g Grilled Chicken or Duck with 200g mushroom, 1 tablespoon macadamia or peanut
butter
Dinner
200g Grilled Tuna with roasted cauliflower topped with parmesan cheese.
20 BE GINNERS GUID E F R E E E B OO K Copyright 2018 Angela Crickmore Fitness
DAY 7
All day
Free
Keto salad
3 cherry tomatoes
1/2 cucumber
Mix lettuce
½ red onion
Feta cheese in cubes ( about 6)
1/2 Avocado
1 tablespoon sesame seeds
Olive oil
Some of my favorites
You will be training 3 times a week very basic exercises to get you started.
try to walk for 30-45 minutes on the days that you are not training, don’t jog, just walk
with a moderate/ fast pace, depending on what your stamina is.
This is optional, but it will get results faster.
Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility
to maintain a range of motion in the joints. Without it, the muscles shorten and become
tight. Then, when you call on the muscles for activity, they are weak and unable to extend
all the way.
Go to my youtube chanel AngelaCrickmore for some stretching workouts
Standing Side Leg Rise: 3 sets each leg (20 repetitions each set).
https://www.youtube.com/watch?v=kIgRy6otKFY&feature=youtu.be
Chair Kick Back Leg Raise: 3 sets (20 repetitions each set).
https://www.youtube.com/watch?v=kIgRy6otKFY&feature=youtu.be
Angela Crickmore
@angelcrickmore
@angelacrickmore
www.angelacrickmore.com
info@angelacrickmore.com
F O OT E R S E C T I O N 33