15 Day Detox Challenge

15 D A Y
a b o r a t io n
coll
n @strongissexy
Iwith

x @imrocksolid_fitness
CONTENTS
3 3 DAY JUICE CLEANSE & DETOX
13 CHALLENGE GUIDELINES
19 DETOX
24 MEAL PLAN
28 NUTRITION
39 CARB CYCLE
41 VEGAN
47 CARDIO
52 STRETCH GUIDE
60 MINDFULNESS
61 FAQS
63 WORKOUTS
83 VIDEO LINKS
IMPORTANT

Make sure you CAREFULLY read through this entire guide… (take your
time to read 2-3x’s if necessary) scanning through or “skimming over”
this detailed material won’t cut it! We have given you plenty of
valuable information & tools that will be useful; not just for the next 30
days... but valuable tips that can be used to improve your health &
fitness lifestyle moving forward
2
3 DAY JUICE
CLEANSE & DETOX *optional
Cleanse your body in the first 3 days before starting this program,
recommended… but not mandatory.
If you’re embarking on a new healthy eating plan, a thorough

cleanse and detox will help you to get into the spirit of your new
plan, and will prepare your body for the nutrients and superfoods
that will be added to your healthy, new lifestyle! This three day
cleanse and detox is designed to kickstart a healthy eating plan
and cleanse your system.
Note:
Be sure to drink plenty of water while completing the Three Day

Cleanse and Detox. We recommend drinking at least (4) 12-ounce
glasses per day of either spring, filtered, or distilled water. Avoid
flavored or sweetened water. It is recommended to juice twice daily.
3
DETOX
LEMON GINGER DETOX DRINK
Drink this Lemon Ginger Detox Drink for a

Ingredients: cooling start to your morning that offers the
added bonus of providing your body with a
12 ounces water at room temperature cleanse that flushes the unwanted fat away.
1/2 lemon juiced Its two main ingredients are the perfect
1/2 inch knob of ginger root grated powerhouses for a great detox that will have
you feeling amazing!
Instructions GINGER
01 is a powerful detox ingredient that helps to
kick-start your metabolism. Sipping a ginger
Add the lemon juice to the glass of water.
infused drink will have your metabolism
Finely grate the ginger by using a zester,
add to the glass of water. working throughout the day, allowing you
to flush fat even as you take in your daily
Note meals, and will burn extra calories as you
Consume first thing in the morning on an workout. Lemons are a natural detoxifier.
empty stomach. And with their diuretic effect, your body will
more easily shed unwanted toxins.
4
BREAKFAST
BREAKFAST
OPTIONS
For breakfast, choose ANY of the following beverages

You can alternate each morning or stick with the same one
3 Day Juice & Cleanse Detox

5
SUPER
BREAKFAST
GREEN
DETOX
DRINK
SUPER GREEN
DETOX DRINK
This detox drink is packed with health benefits that will make
you feel great and it doesn't taste bad either.
Instructions
2 celery stalks chopped
1 cucumber small, chopped 01
2 kale leaves If using a juicer: Add all the above
ingredients, except chia seeds, to a juicer
1 handful spinach
and juice. Stir in chia seeds before
1 handful of fresh parsley or cilantro drinking.
1 lemon peeled
1 apple seeded, cored, and chopped
02
If using a blender: Add all the above
2 teaspoons chia seeds ingredients to a blender along with 1 cup
chilled water. Add ice if desired. Blend
until smooth. If no pulp is desired, strain
smoothie through a fine mesh strainer
before drinking.
6
CLEANSE &
BREAKFAST
DETOX
SMOOTHIE
CLEANSE &
DETOX
SMOOTHIE
Try this amazing smoothie anytime you
need to restart your system.
Instructions
1 apple (organic)
1 celery stalk
01
If using a juicer: Add all the ingredients
⅓ cup parsley or cilantro and enjoy!
1 cup kale or spinach
1 lemon (juiced)
02
If using a blender: Add all the above
1 tbsp Flaxseed or Chia seeds ingredients to a blender and blend until
¼ teaspoon ground cinnamon smooth. Pour over ice. This recipe makes
one serving.
7
BREAKFAST
COCONUT
MILK
SMOOTHIE
COCONUT
MILK
SMOOTHIE
Packed with superfoods and delicious flavors, this
smoothie will keep you energized throughout your day.
1 1/2 cups coconut milk

Feel free to experiment with “green” food
1 banana frozen
additions in this smoothie. You could swap in kale,
2 cups baby spinach raw
chard, or a blend of greens for the spinach to
really amp-up the nutritional content. You could
Instructions also add more colorful fruits and vegetables, like
01 carrots, blueberries for their antioxidants, or beets!
Place all ingredients in a blender and

blend until smooth. Add ice for a thicker
Parent Tip:
smoothie. This smoothie is a great template to sneak
veggies into a child’s diet, too. Just put it in a
dark-colored glass so they can’t see it’s green! Lol
8
SNACK
MID-MORNING/
AFTERNOON SNACK
Stay on track with a snack of vegetables and nuts that are super yummy and healthy.
01 02
1 Carrot Sliced 1/2 Cucumber Sliced
03 04
1 Celery Stock Sliced 8 walnut halves raw or 8
almonds
(optional 2 tablespoons raw pumpkin or sunflower seeds)
Rinse the veggies and keep in the refrigerator for a mid-morning or

afternoon snack. This snack is perfect for taking to work
9
CUCUMBER, TOMATO, LUNCH
AVOCADO SALAD
Refrigerate Serving Size Prep Time
1/2 CUP
30 MINUTES 15 MINUTES
(TOTAL 4
SERVINGS)
Ingredients:
1 cucumber large, peeled or unpeeled, diced large

4 roma tomatoes diced large
3 avocados peeled and pit removed, diced large
1 red onion small, sliced thin
1/4 cup cilantro fresh, roughly chopped
1 tablespoon lemon juice
1/2 teaspoon pink himalayan salt or modify
1/4 teaspoon ground black pepper
2 tablespoons olive oil
HOW TO MAKE:
01
In a large mixing bowl, combine all
ingredients and toss well to combine and
coat the vegetables in the oil and seasoning.
Cover and refrigerate for about 30 minutes.
Toss again before serving. Enjoy!
10
LATE DINNER
AFTERNOON/
DINNER
For dinner, you can choose any of the previous recipes/juices

for your options.
3 Day Juice & Cleanse Detox

11
BEDTIME
BEFORE
GOING TO
SLEEP
Before Going to Sleep:
CHAMOMILE
TEA
The purpose of this calming drink is to help with
getting a better night’s sleep. Add one cup of water to a
small saucepan, bring to a simmer, remove from heat
and add one tea bag. Allow tea to steep for 5 minutes.
In a quiet place, sip tea slowly and allow your body to
relax without any distractions.
Disclaimer:
As with any change in diet, we recommend that you consult your doctor before
beginning the cleanse and detox. If you are allergic to any ingredients DO NOT
include them in your detox, instead please use an alternative.
Also, there are plenty of pre-made juice cleanses you can order locally or online,
if you wish to do so instead of following this 3 Day Juice Cleanse & Detox that’s
perfectly ok. Do what works best for your own schedule and convenience.
12
CHALLENGE
GUIDELINES A
Y DET
O
15 D
X CHA
CHALLENGE POINT(S) + GRAND PRIZE WINNERS
TOTAL PARTICIPATION POINTS + BEST OVERALL TRANSFORMATION
E
LL
ENEG

Email all images to:

FITNESSPREMIUM1@GMAIL.COM
HOW THE POINTS SYSTEM WORKS:
10 POINTS MAX per day 30 POINTS MAX per day
Daily video(s) performing the listed Using @imrocksolid_fitness,

workouts/cardio, selfies, meal prepping @iamkaylanicole or @strongissexy +
your weekly nutrition &/ or Motivational #detox15daychallenge tag’s on your daily
post on your [Public] Instagram Stories on your Instagram Stories Post(s), Main
feed = Possible (2 points) each post Page &/or Reels =(30) points MAX per day
*if your instagram account is private
we won’t be able to see your posts
SUBMIT PICTURES
15 POINTS MAX per day Send your BEFORE & PROGRESS pictures
between these dates each week +
Daily videos of yourself performing the include your @instagram username in
workout, meal prepping &/ or the subject box on the email
Motivational post of your choice on your
WEEK 1 BEFORE PICS
[Public] Instagram Main Page &/or Reels
SEPTEMBER 24TH-27TH
= Possible (15 points) per day
WEEK 2
OCTOBER 4TH-5TH
Possible (50) points each set of pictures
(100) max points
*4 total pictures each submission*

FINAL PICS ARE MANDATORY TO WIN!
SUBMIT YOUR (4) FINAL PICTURES BY:
OCTOBER 11TH-12TH
(500) MAX POINTS 13
CHALLENGE
GUIDELINES CONTINUED**
TOTAL POINTS POSSIBLE:
Email all images to: 1,425 POINTS

FITNESSPREMIUM1@GMAIL.COM
The top transformation(s) will be decided by @imrocksolid_fitness. If considered for

grand prize, you will then be asked for a final [video] submission to be sent. Only if you
were requested to send in a video will you be "In the running" to be a grand prize
winner of this 15 DAY DETOX TRANSFORMATION CHALLENGE.
The challenge winner(s) are NOT only based on "participation" but also who has the
BEST TRANSFORMATION + RESULTS over the next 15 days.
REMEMBER: Note: please wear BLACK or GREY for your weekly

progress pics. NOT MANDATORY but this is what we
have suggested to keep a "uniform" look.
FOCUS on YOURSELF, stay consistent,
disciplined & determined.. the rest will Below are a couple examples of how to
take care of itself. DO NOT WORRY if your take the pictures:
instagram mentions/messages have not
been seen by us, continue doing your
part and following the program
guidelines/instructions.
HOW TO TAKE PHOTOS

Pictures should be taken FULL BODY
(1 FRONT, 1 BACK + 2 SIDE SHOTS)
DRESS CODE: black or grey swimsuit /

bikini, Calvin Klein set , Nike bottoms/top
or whatever else you feel comfortable in.
MUST BE TWO PIECE SET + FULL BODY.
We do not require measurements or
weight scales because at the end of the
day those numbers won't matter or truly
satisfy what you are looking to achieve
long term! Seeing your body create real
physical changes (visually); will motivate
you to EAT cleaner, FOLLOW THE PLAN &
PUSH HARDER during your workouts.
14
LIMITED EQUIPMENT
RECOMMENDED *Modifications will be available
*Weight/Resistance Bands based on your current fitness level.

Even if you do not have all recommended pieces of equipment, you will still be able to modify
the workouts as needed & have EFFECTIVE INTENSE WORKOUTS.
SHOP SHOP SHOP
Pair of Dumbbells

Resistance Bands Yoga/Workout Mat
* (2) LIGHT FOR UPPER + (1-
2) HEAVIER FOR LOWER
SHOP SHOP SHOP
3 - 4 ft PVC Pipe Jump Rope Ankle Weights

(MOBILITY) OR MODIFY
W/ RECOMMENDATIONS
These tools can be used to MAXIMIZE INTENSITY in your workouts!

Deciding on weight will always be based on your personal fitness level.
The workouts within this program can ALL be modified or substituted out w/ any
other type of resistance available to you. It’s absolutely okay to switch out any
workout or exercise you’re not physically comfortable with due to: injuries, chronic
disabilities, limitations, etc. Feel free to modify as needed and be creative.
15
RECOMMENDED
PROTEIN OPTIONS
LOW CARB TIME

RELEASE PROTEIN
Made with premium, 100% Pasture Fed Whey Protein.
01 Drink to start your day, fuel your workout or replace a meal.
31 grams of premium time-released protein in each scoop
Zero Sugar, All Natural, High Protein, Low Carb, Low Fat
SHOP
DYMATIZE ISO 100

25 grams of protein, 5.5 grams of branched-chain amino
acids (BCAAs), and 2.7 grams of Leucine per serving. 1 gram
02 or less of sugar and fat per serving.
Scientifically formulated, fast-absorbing, hydrolyzed, 100%
whey protein isolate. If your goal is gains in muscle size and
strength, ISO100 is your perfect partner
SHOP
VEGAN
PROTEIN POWDER
03 We recommend the Orgain Organic Protein Powder
Flavor of choice
21 grams of organic plant based protein (pea, brown rice,
chia seeds)
SHOP
*Or any other vegan/ low carb/ whey protein powder supplement that you may like.
16
MEDICIAL DISCLAIMER
This ebook, 15 DAY DETOX CHALLENGE created by As with any exercise program you assume certain
@imrocksolid_fitness (hereinafter called “DETOX” is risks to your health and safety. Any form of exercise
not a substitute for direct, personal, professional program can cause injuries, and exercises in DETOX
medical care and diagnosis. None of the meal plans or are no exception. It is possible that you may become
exercise routines contained in BI should be performed injured doing the exercises from DETOX, especially if
or otherwise used without clearance from your they are done with poor form.
physician or health care provider fIrst.
If you choose to participate in these risks, you do so of
The information contained within is NOT intended to your own free will and accord, knowingly and
provide specific physical or mental health advice, or voluntarily assuming all risks associated with such
any other advice whatsoever, for any individual or exercise activities. These risks may also exist for those
company and should not be relied upon in that who are currently in good health right now.
regard. We are not medical professionals and nothing
in this ebook should be misconstrued to mean @imrocksolid_fitness is not a medical doctor. The
otherwise. advice in this ebook is not meant as a substitute for
medical advice. You must consult your doctor before
There may be risks associated with participating in beginning ANY meal plan or exercise program, no
activities mentioned in DETOX for people in poor exceptions. You are using meal plans and routines at
health or with pre-existing physical or mental health your own risk and @imrocksolid_fitness is not
conditions. Because these risks exist, you will not responsible for any injuries or health problems you
participate in any meal plans in DETOX if you are in may experience or even death as a result of using
poor health or have a pre-existing mental or physical DETOX.
condition. If you choose to participate in these risks,
you do so of your own free will and accord, knowingly It is to be made clear that @imrocksolid_fitness is not
and voluntarily assuming all risks associated with responsible for any injuries or health problems you
such dietary activities. These risks may also exist for may experience or even death as a result of using
those who are currently in good health right now. DETOX.
17
Y DET
A
O
15 D
X CHA
E
LL
ENEG
15 DAY
USE YOUR
PLATFORM
Make sure when you film the
workouts & post on your social
media accounts tag below! We
will repost as many daily
motivation(s) as we can + your
creative testimonials over the
next 15 days of the challenge. So
be sure to take all the footage
you want & enjoy the workouts!
@IMROCKSOLID_FITNESS collaborat
n @strongissexy
Iwith
ion
@IAMKAYLANICOLE
x @imrocksolid_fitness
@STRONGISSEXY
#DETOX15DAYCHALLENGE
18
DETOX
What is...
de·tox
/dēˈtäks/ verb
Detoxification — or detox — is a popular buzzword.
“Detoxing” typically involves following a specific diet or using special

products that claim to rid your body of toxins, thereby improving health and
promoting “weight loss”. Fortunately, your body is already well-equipped to
eliminate toxins and doesn’t require special diets or expensive supplements
to do so. Within this 15 Day Detox Fitness challenge, we will help boost our
body’s NATURAL detoxification system.
THIS PROGRAM WILL FOCUS ON:
Full body detox that will help rejuvenate your body

Being more active w/ workouts featuring @iamkaylanicole
Limiting alcohol consumption
Focusing on more sleep
Drinking more water
Reducing sugar intake and processed foods
Consuming antioxidant rich foods (fruits, nuts, veggies, etc)
Decreasing salt intake (eliminating excess water)
Plus more helpful natural detoxing tips!
19
FULL BODY DETOX:
7 ways to rejuvenate your body
More than 90% of alcohol is metabolized in your liver.

Excessive drinking can severely damage your liver function by
causing fat buildup, inflammation, and scarring. When this
01. happens, your liver cannot function adequately and perform
LIMIT its necessary tasks — including filtering waste and other
ALCOHOL toxins from your body. Limiting or abstaining entirely from
alcohol is one of the best ways to keep your body’s
detoxification system running strong.
Ensuring adequate and quality sleep each night is a must to

support your body’s health and natural detoxification system.
Sleeping allows your brain to reorganize and recharge itself, as
well as remove toxic waste byproducts that have accumulated
throughout the day. With sleep deprivation, your body does
not have time to perform those functions, so toxins can build
02. up and affect several aspects of health. You should sleep
FOCUS ON seven to nine hours per night on a regular basis to promote
SLEEP good health.
If you have difficulties staying or falling asleep at night,

lifestyle changes like sticking to a sleep schedule and limiting
blue light — emitted from mobile devices and computer
screens — prior to bed are useful for improving sleep.
Water does so much more than quench your thirst. It

regulates your body temperature, lubricates joints, aids
digestion and nutrient absorption, and detoxifies your body by
removing waste products. Our body’s cells must continuously
be repaired to function optimally and break down nutrients
03. for your body to use as energy. Water transports these waste
DRINK products, efficiently removing them through urination,
MORE breathing, or sweating. So staying properly hydrated is
important for detoxification. 1 gallon of water = 128 ounces
WATER
The adequate daily intake for water is 125 ounces (3.7 liters) for
men and 91 ounces (2.7 liters) for women. You may need more
or less depending on your activity level, where you live, and
your diet.
20
DETOX
Be sure to consume a balanced diet to support your fitness

program. All (3) major food groups are necessary to sustain
healthy energy levels and get the most out of your workout.
Carbohydrates are particularly important (before workouts), as
they can help fuel your body during the workout. Carbs are
04. also useful after exercise to replenish and assist the absorption
NUTRITION of amino acids into your muscles during recovery. Additionally,
protein improves muscle recovery after exercise, repairs tissue
IS damage and builds sexy lean muscle mass (tone) Lastly,
ESSENTIAL regularly consuming healthy fats (avocados, nuts, etc) has
been shown to help burn body fat and preserve muscle fuel
during workouts, making your energy last longer. More
nutritional information will be shared in the “Healthy Eating”
section.
Sugar and processed foods are thought to be at the root of

today’s health problems. High consumption of sugary and
highly processed foods has been linked to obesity and other
chronic diseases, such as heart disease, cancer, and diabetes.
These diseases decrease your body’s ability to naturally
05. detoxify itself by harming organs that play an important role,
REDUCE such as your liver and kidneys.
High consumption of sugary beverages can cause fatty liver, a
SUGAR condition that negatively impacts liver function. By
& consuming “less” junk food, you can keep your body’s
PROCESSED detoxification system healthy.
FOODS Limit junk food by simply leaving it on the store shelf. Not
having it in your kitchen takes away the temptation
altogether. You can replace junk food with healthier choices
like fruits and vegetables & is also a healthier way to reduce
“simple sugar” consumption
21
DETOX
Eating a diet rich in antioxidants can help your body fight

06. oxidative stress caused by excess free radicals and other
toxins that increase your risk of disease. Examples of
EAT
antioxidants include vitamin A, vitamin C & vitamin E.
ANTIOXIDANT Berries, fruits, nuts, cocoa, vegetables, spices, and beverages
RICH FOODS like coffee and green tea have some of the highest amounts of
antioxidants!
For some people, detoxing is a means of

eliminating excess water.
Consuming too much salt can cause your body to retain

excess fluid, especially if you have a condition that affects your
kidneys or liver — or if you don’t drink enough water. This
excess fluid buildup can cause bloating and make clothing
uncomfortable. If you find yourself consuming too much salt,
you can detox yourself of the extra water weight.
07. While it may sound backwards, increasing your water intake is

DECREASE one of the best ways to eliminate excess water weight from
YOUR consuming too much salt. That’s because when you consume
too much salt and not enough water, your body releases an
SALT antidiuretic hormone that prevents you from urinating — and
INTAKE therefore detoxifying.
By increasing your water intake, your body naturally reduces

the secretion of the “antidiuretic hormone” and INCREASES
urination, eliminating more water and waste products.
Increasing your intake of potassium-rich foods — which
counterbalances some of sodium’s negative effects — also
helps. Foods rich in potassium like potatoes, squash, kidney
beans, bananas, and spinach.
BOTTOM LINE:
Detoxing helps eliminate toxins, in turn improving your health and getting you closer to
your fitness goals. You can enhance your body’s natural detoxification system and improve
your overall health by staying hydrated, consuming less salt, staying committed to a fitness
program like this challenge, and following an antioxidant-rich diet.
22
TOP 6 BENEFITS OF:
LEMON
WATER
Simply put, lemon water is a

beverage made by combining
water with lemon juice.
It can bump up the flavor of regular

water while providing less calories
than sugar - sweetened beverages
like soda or commercial fruit juice.
BENEFITS:
23
MEAL PLAN
MEAL PREP
GUIDELINES
WRITE OUT WHAT MEALS AND SNACKS
01 YOU’RE GOING TO HAVE FOR 7 DAYS.
A lot of people tend to pick a few meals they like and
then repeat them (ground chicken, salmon, shrimp,
beyond meat, asparagus, etc) it’s the easiest way to bulk
cook plus you’ll know you’ll enjoy them which is key to
you being consistent. Having a different meal in your
meal plan every day means you’ll be cooking 5 or 6
things at the same time which is time consuming and
stressful.
Want tons of new recipes? go onto Pinterest and search

for “clean eating meal recipes“, “low carb high protein
dinners“, “healthy snacks” etc. and save the ones you
like, pin them to a board and bulk cook your favorites.
02 GO SHOPPING
Bring the “Grocery List” given in this program with you
to the store and be meticulous. Of course you need
some type of tupper-ware for your snacks and main
meals, bear in mind storage and costs. (Amazon has
plenty of meal prep containers that are low price and
great quality). Many of the days you’re cooking for you
need to be able to store the food in portions or in bulk.
Just think about everything you need and how you will
store it. You can even go as far as prepping and freezing
your morning smoothies ingredients minus the protein
powder and liquids (save that for when you’re ready to
blend)
IF YOU WANT RESULTS,

03 STICK TO THE PLAN.
Make sure you eat them when you’re supposed to and
stick to the plan. As long as you can do this, you
shouldn’t have any issues. Just sit back, relax and watch
your body transform through healthier choices.
At some point in your process you won’t need to meal

prep as much in the sense of “bulk cooking”. You’ll find
meal prep tricks that will work for you over time,
learning how to shop, cook and eat everything on time.
Find the way that suits you.
24
HEALTH ISN'T JUST ABOUT
WHAT YOU'RE EATING.
IT'S ABOUT WHAT YOU'RE
THINKING AND SAYING
TOO.
25
GROCERY LIST MEAL PLAN
15 DAY DETOX CHALLENGE
*All are recommended sources but not limited to
PROTEIN VEGETABLES FRUITS
Ground Turkey / Chicken Breast Asparagus Bananas
Skinless Chicken Breast Broccoli and Cauliflower Blueberries
Salmon, Tuna, Shrimp, Tilapia Spinach, Mixed Green, Arugula Strawberries
Lean Beef/Flank Steak Tomatoes Oranges
Egg Whites Carrots Grapefruit/Tangerines
Turkey Bacon Kale Apples
Beans (Kidney, Black, Chickpeas) Edamame Kiwi
Almond, Oat, or Cashew Milk Red Pepper Frozen Mixed Berries
Nuts Squash
Pumpkin Seeds Zucchini
Almond Butter Green Beans
Tofu Avocados***
Vegan Meat Substitutes, Lentils Potatoes, Sweet Potatoes, Yams**
Greek Yogurt (Oikos Triple Zero)
Protein Power (Low Carb) *Can buy frozen for easy meal prep
Egg Beaters
PANTRY / CONDIMENTS & SAUCES
Vegan Protein Powder
*Dymatize ISO 100 or any protein
you can find at local grocery store Brown Rice** Apple Cider Vinegar
Jasmine/Basmati Rice** Balsamic Vinegar
Quinoa** Herbs and Spices
Whole Grain/Gluten Free Pasta** Hot Sauce
Oats, Cream of Wheat, Grits** Mustard
Coconut Oil, Olive Oil*** Green Goddess Dressing
Nuts*** Lemon Juice
Almond/Peanut Butter*** Fresh Salsa *No Added Sugar
Chamomile Tea Low Sodium Soy Sauce/Liquid Amino
*A palm size serving of most meat has *A fist sized portions of rice/ ** Complex Carbs
about 25 grams of protein, but check potatoes has about 40g Carbs *** Fats
food labels whenever possible.
IF YOU ARE PERSISTENT
YOU WILL GET IT.
IF YOU ARE CONSISTENT

YOU WILL KEEP IT.
27
CUSTOMIZE
YOUR
NUTRITION
In this next section you will be given plenty of
essential nutritional information that will help
create healthy nutritious meals full of goodness.
The idea isn’t to “go on a diet” in the typical use
of that word, but to offer you a different
approach to meals and how you may currently
view food.
With the information in this section, your
refrigerator and groceries shopping list will
definitely receive an upgrade.
28
NUTRITION
CREATE YOUR
MEAL PLAN
In this section,
You will be given plenty of essential nutritional information

that will help create healthy nutritious meals full of goodness.
The idea isn't to "go on a diet" in the typical use of that word,
but to offer you different approach to meals and how you may
currently view food.
With he information in this section, your fridge and grocery list

will definitely receive an upgrade.
29
NUTRITION
PROTEIN
30
NUTRITION
COMPLEX CARBS
GOOD CARBS
BROWN RICE
SWEET POTATO
OATS
31
NUTRITION
GOOD CARBS
WHOLE GRAIN PASTA
JASMINE RICE
SIMPLE CARBS
"THE BAD CARBS"
32
NUTRITION
SIMPLE CARBS
VEGETABLES
VEGETABLE BENEFITS
Asparagus
Broccoli
33
NUTRITION
VEGETABLES
VEGETABLE BENEFITS
Spinach
Tomatoes
Carrots
34
NUTRITION
HEALTHY FATS
AVOCADO
EGGS
NUTS
35
NUTRITION
HYDRATION
2.2 LITERS IS ABOUT

9 CUPS OF WATER.
36
NUTRITION
ENJOY
YOUR
SALAD
EVEN
MORE.
Organic Green Goddess
All hail the queen of greens.
Organic
Non-GMO
Vegan
Sugar Free
Dairy Free
Gluten Free
Whole30 Approved
Keto Friendly
37
START EVERYDAY WITH AFFIRMATIONS
AND A POSITIVE ATTITUDE.
IT REALLY MAKES A DIFFERENCE
IN THE OUTCOME OF YOUR DAY.
38
NUTRITION
15 DAY COMPLEX
CARB CYCLE
01 02 03 04 05
Low Low Low High No
Carb Carb Carb Carb Carb
Day Day Day Day Day
06 07 08 09 10
Low Low High No Low
Day Day Day Day Day
11 12 13 14 15
Low No No High Low
Day Day Day Day Day
CARB CYCLE KEY
NO CARB: 0-1 serving of complex carb (0-50g) per day

LOW CARB: 1-2 servings of complex carb (50-100g) per day
HIGH CARB: 2-4 servings of complex carb (100-200g) per day

39
SAMPLE MEAL PLAN NUTRITION
Sample meal plans for the day included, feel free to modify as needed to fit your own dietary
options. These are only examples, eat whatever food you like from the “recommended protein,
carbs & veggies” options. Try to stick to the guidelines that have been laid out for you if you
want to create quick and fast results.
If you’re still hungry… add another protein meal w/ veggies, eat more healthy snacks like raw
almonds or other mixed nuts, another low carb/no carb protein shake (do not starve yourself).
It’s always better to eat “more healthy” options if your body is calling for more. Always listen to
your body, but do so in moderation.
A palm size serving of most meat has about 25 grams of protein, but check food labels
whenever possible. *A fist sized portions of rice/potatoes has about 40g Carbs
0 - 1 SERVINGS COMPLEX CARBS (0 - 50G OF COMPLEX CARBS)

1. Super Green Detox Drink or any green style detox smoothie

2. 1 cup Egg Beaters/Whites, Veggies, Fresh Fruit (½) Avocado
3. 25-30 g No/Low Carb Protein Shake
NO
4. 5-6 oz Grilled Sea Bass + Salad or 1 cup any Veggie
5. 1 cup 0% Fat Free Vanilla Greek Yogurt (Oikos) with a handful of
Sliced Almonds
6. 5-6 oz of any Lean Protein + Grilled Asparagus
1 - 2 SERVINGS COMPLEX CARBS (50G - 100G OF COMPLEX CARBS)

1. Any green style detox smoothie
2. 1 cup Egg Whites,Veggies + 1 cup Oats Blueberries/ Granola
3. 14 - 20 Raw Almonds + 1 Banana
LOW
4. 6 oz Ground Turkey w/ Green Beans + 1 cup Jasmine Rice
5. 1 scoop (25-30g) No/Low Carb Protein Shake
6. 6 oz Grilled Salmon + Sauteed Spinach w/ Green Goddess
Dressing
2 - 4 SERVINGS COMPLEX CARBS (100 - 200G OF COMPLEX CARBS)

1. Cleanse & Detox Smoothie or any other green smoothie
2. 1 Bagel (almond butter or SF Jelly) + 1/2-1 Cup Eggs Whites,
Turkey Bacons, 1/2-1 Avocado
03
HIGH
3. 1 Scoop (25-30g) No/Low Carb Protein Shake
4. 6oz Lean Steak + Basmati Rice + Sauteed Spinach
5. 1 Cup 0% Fat Free Greek Yogurt (Oikos), Fresh Fruit, 1/2 Cup of
Granola
6. 6 oz Shredded Chicken Breast + 1 Sweet Potato
40
VEGAN
VEGAN
PROTEIN PER SERVING

COMMON FOOD
If you are new to veganism,
there are a few key things to
know. You might think that
protein is going to be the hard
part, but getting enough
protein is actually relatively
easy. There are a few other
nutrients, however, that you
need to be sure to get enough
of. These include Omega-3
Fatty Acids, Vitamin B12,
Vitamin D, Calcium, Iron,
Iodine, and Zinc.
41
VEGAN
VEGAN
Sample Meal Plan:
RECIPES TO TRY:
Click for Recipes
V
QUINOA BLACK
BEAN TACOS
VEGAN BREAKFAST
HASH
35+ VEGAN
SALAD DRESSINGS
VEGAN PROTEIN
UTILIZE SALAD
PINTEREST,
YOUTUBE, BLACK BEAN
GOOGLE
POWER BOWL
QUINOA STUFFED
PEPPERS
42
SUPPLEMENTS
SUPPLEMENTS
*Recommended not mandatory
BENEFITS
43
SUPPLEMENTS
SUPPLEMENTS
BENEFITS
44
COFFEE
COFFEE & PROTEIN

JUMPSTART
HOW TO CREATE:
Pour 4 oz of your favorite cold brew concentrate into a glass
Pour one bottle of cinnamon roll #premierprotein into the glass
That's basically it! You can use any flavor protein for this morning or mid-day pick me up,
One of the easiest ways to add protein to your coffee!
ON THE GO?
If you don't have time to make it at home, just order 2-4 shots of espresso over ice, then
pour your premier protein shake on top!
45
SENSORY REST LOOKS LIKE:

LIMITING TIME ON ELECTRONICS

AROMATHERAPY

TURNING DOWN BRIGHT LIGHTS &

LOUD SOUNDS

INCORPORATING MOMENTS OF
SILENCE THROUGHOUT YOUR DAY

SHUTTING YOUR EYES FOR A FEW

MINUTES TO RECHARGE

TAKING SOME TIME OFF

SOCIAL MEDIA
46
CARDIO
HIIT X CARDIO
Perform these workouts continuously and try to only rest on your REST interval.
HIIT X CARDIO 1
Equipment: PVC Pipe, Broom Handle, Towel
LEVEL I - LEVEL III 5 SETS REST (2+ MIN)

Push out + push press
High knee taps
Core rotation (obliques on ground)
(Alt) Dead bugs HIIT X CARDIO 3
Sit ups (arm straight)
Equipment: No Equipment Needed
Complete entire set of workouts
then repeat LEVEL I - LEVEL III 5 SETS REST (2+ MIN)
Wall sprinters
Alt squat taps
Core Breakers
Core circles (clockwise/counterclockwise)
Knee Drives (crunch)
HIIT X CARDIO 1 Complete entire set of workouts
then repeat
HIIT X CARDIO 2
Equipment: Jump Rope HIIT X CARDIO 3
Jump rope
Bicycle crunches
Alt toe touch
Toe touch legs straight
Side to side squat jumps

then repeat
HIIT X CARDIO 2
47
CARDIO
OUTDOOR CARDIO
OPTIONS
Goal Calories Burned: 500/Cal
Time: 30 Minutes
Stairs
(Bleachers, Hiking, Walking, Bike Rides
Staircase, Etc) Jogging, Etc
Rollerblading Swimming Boxing
Rower, Eliptical, Jump Rope

Stairmaster Intervals
48
CARDIO
STEADY STATE CARDIO

TREADMILL
EXERCISE BIKE
ELIPTICAL STAIR CLIMBER
49
CARDIO
HIIT CARDIO
TREADMILL
25 Minutes
50
CARDIO
HIIT CARDIO
ELLIPTICAL, STAIRS, BIKE, ROW MACHINE
25 Minutes
51
STRETCHING
DETOX PRE/POST
STRETCH GUIDE
Standing Hamstring Stretch
Stand tall with your feet hip-width apart,
knees slightly bent, arms by your sides.
Exhale as you bend forward at the hips,
lowering your head toward floor, while
keeping your head, neck and shoulders
relaxed.
Wrap your arms around backs of your legs
and hold anywhere from 45 seconds to two
minutes.
Bend youR knees and roll up when you're
done.
Stretches neck, back, glutes, hamstrings,

calves
Standing Quad Stretch

Stand with your feet together.
Bend your left knee and use your left hand
to pull your left foot toward your butt. Keep
your knees together.
If you need to, put one hand on a wall for
balance or focus on a single on the floor
(keep core tight for balance)
Squeeze your glutes to increase the stretch
in the front of your legs.
Hold for 30 seconds to 2 minutes.
Repeat on the other leg.
Stretches quads
52
STRETCHING
Piriformis Stretch
The piriformis muscle is a deep internal hip rotator,
located on the outside of the butt. Its primary role is
external rotation. Deep internal rotators, while
small, produce a lot of the movement at the hip
and are often overlooked. Since the piriformis
crosses over the sciatic nerve, if it’s tight, it can
result in sciatic nerve irritation. Stretching this
muscle can prevent potential future sciatica, or
help treat it.
Sit on the floor with both legs extended in front

of you.
Cross your right leg over your left, and place
your right foot flat on the floor.
Place your right hand on the floor behind your
body.
Place your left hand on your right quad or your
left elbow on your right knee (as shown) and
press your right leg to the left as you twist your
torso to the right.
If the spinal rotation bothers your back, take it
out and simply use your left hand to pull your
right quad in and to the left.
Stretches hips, back, glutes
Lunge With Spinal Twist

Commonly referred to as the “World's Greatest
Stretch” (WGS) in the fitness community. And for
good reason, it’s essential to help with posture-
related pain or for people who sit for prolonged
periods of time. Also, this stretch helps open your
hips and improve thoracic (mid-back) mobility.
Start standing with your feet together.

Take a big step forward with your left foot, so
that you are in a staggered stance.
Bend your left knee and drop into a lunge,
keeping your right leg straight behind you with
your toes on the ground, so you feel a stretch at
the front of your right thigh.
Place your right hand on the floor and twist your
upper body to the left as you extend your left
arm toward the ceiling.
Repeat on the other side.
Stretches hip flexors, quads, back
53
STRETCHING
Triceps Stretch
Kneel, sit, or stand tall with feet hip-
width apart, arms extended overhead.
Bend your right elbow and reach your
right hand to touch the top middle of
your back.
Reach your left hand overhead and
grasp just below your right elbow.
Gently pull your right elbow down and
toward your head.
Switch arms and repeat.
Stretches neck, shoulders, back, triceps
Figure Four Stretch

This specifically stretches the hip rotator, IT Band
and flexor muscles. Because of this and the
passive nature of the pose, it is an excellent and
gentle approach to helping relieve symptoms
associated with sciatica and knee pain
Lie on your back with your feet flat on the

floor.
Cross your left foot over your right quad.
Lift your right leg off the floor. Grab onto the
back of your right leg and gently pull it
toward your chest.
When you feel a comfortable stretch, hold
there.
Switch sides and repeat.
Stretches hips, glutes, lower back, hamstrings
54
STRETCHING
90/90 Stretch
This modification of pigeon pose helps with
internal rotation of one leg and external rotation of
the other, so technically you're hitting both
movements of the hip at once. It's a good option
for people who have extremely tight hip flexors.
The front thigh is safely on the ground in a position
that doesn't cause too much stress.
Sit with your right knee bent at 90-degrees in

front of you, calf perpendicular to your body
and the sole of your foot facing to the left. Keep
your right foot flexed.
Let your leg rest flat on the floor.
Place your left knee to the left of your body, and
bend the knee so that your foot faces behind
you. Keep your left foot flexed.
Keep your right butt cheek on the floor. Try to
move the left cheek as close to the floor as
possible. It may not be possible if you're super
tight.
Repeat on the other side.
Stretches hips
Butterfly Stretch
Sit tall on the floor with the soles of your
feet together, knees bent out to sides.
Hold onto your ankles or feet, engage your
abs, and slowly lower your body toward
your feet as far as you can while pressing
your knees toward the floor.
If you're too tight to bend over, simply press
your knees down.
Hold this stretch for 30 seconds to 2
minutes.
Stretches hips, glutes, back, thighs
55
STRETCHING
Lunging Hip Flexor Stretch

Kneel on your left knee. Place your right foot
flat on the floor in front of you, knee bent.
Lean forward, stretching your left hip toward
the floor.
Squeeze your butt; this will allow you to
stretch your hip flexor even more.
Switch sides and repeat.
Stretches hips, quads, glutes
Knee to Chest Stretch

Lie on your back with both legs extended.
Pull your right knee into your chest, while
keeping the left leg straight and your lower
back pressed into the floor.
Repeat on the other leg.
Stretches lower back, hips, hamstrings, glutes
Prone Press
Lie on your stomach, put your forehead on
the floor, and place your hand in line with
your shoulder with your elbow bent and
your forearms on the floor.
Slowly, press up, and push your front torso
off the ground, causing your lower back to
arch backward.
Keep your lower back arched for 30
seconds before bringing your forehead
back to the ground again.
Focus on your technique throughout the
stretch and repeat it three to five times.
56
STRETCHING
Supine Hamstring Stretch

Lie face-up on a yoga mat or a soft surface
on the floor with your legs extended and
arms at your sides.
Raise your left leg and pull the thigh gently
toward your chest, either grabbing your leg
above or below (but never behind) the
knee.
With every exhale, slowly draw the knee
closer into the chest, keeping your right leg
extended.
Perform this stretch for 30 seconds, then
switch sides.
Tip: If this stretch feels too intense, you can
modify by bending the lower leg and placing
that foot flat on the ground. You can also bend
the raised knee slightly to make the stretch
gentler.
Seated Hamstring Stretch

Start in a seated position with your legs
extended straight out in front of you and
your back upright.
Hinge at the hips and begin to bend your
torso forward toward your thighs,
maintaining a flat back.
Keep your hands at your sides and deepen
the stretch with every exhale.
As you hold this stretch, resist the urge to
fold over your legs with a rounded back.
Hold this stretch for about 30 seconds.
57
PVC PIPE
MOBILITY ROUTINE
Click the play button above for video demo access.
ROUTINE:
Pass throughs = 45 sec
Around the world = 30 sec ea direction
Stretch, Rotate, Lean back & Hold = 60 sec
Trunk Rotation = 45 sec
Toe to Toe Rotations = 45 sec
Overhead squats = 45 sec
Standing hamstring stretch w/ fwd extension = 60 sec
- both legs (60 sec) each
Hip flexor stretch + hold/reset = 60 sec
58
DISCIPLINE, CONSISTENCY,&
PERSEVERANCE WILL TAKE
YOU PLACES MOTIVATION
COULD NEVER.
59
MINDFULNESS
DAILY MINDFULNESS
PRACTICES
What is mindfulness?
Mindfulness is a type of meditation in which you focus on being intensely
aware of what you're sensing and feeling in the moment, without
interpretation or judgment. Practicing mindfulness involves breathing
methods, guided imagery, and other practices to relax the body and mind
and help reduce stress.
Spending too much time planning, problem-solving, daydreaming, or

thinking negative or random thoughts can be draining. It can also make you
more likely to experience stress, anxiety and symptoms of depression.
Practicing mindfulness exercises can help you direct your attention away
from this kind of thinking and engage with the world around you.
What are the benefits of meditation?

Meditation has been studied in many clinical trials. The overall evidence supports
the effectiveness of meditation for various conditions, including:
Stress
Anxiety
Pain
Depression
Insomnia
High blood pressure (hypertension)
Asthma and fibromyalgia
Meditation can help you experience thoughts and emotions with greater balance
and acceptance. Meditation also has been shown to:
Improve attention
Decrease job burnout
Improve sleep
Improve diabetes control
Incorporating mindfulness exercises while detoxing will help you get optimal
results during this challenge; because you will not only detoxify your body, but your
mind as well! Each day has been assigned a mindfulness exercise and journal entry.
Studies show that journaling is one of the most effective ways to practice
mindfulness because it helps you explore who you are on a deeper level and better
sort out our thoughts and emotions. Remember, the goal is to get our minds right,
so that our bodies will follow.
Dedicating 10-30 minutes each day to your mindful exercises and journaling is
sufficient.
60
Warm ups can last for however long
you want, typically my clients warm PLEASE READ
up for (10-15 min) before the workout
begins. Warming up allows you to
mentally and physically prepare your
THE FAQS
1. How long do we warm up body to attack the workout with
before workouts? 100% vigor/focus. Warming up could
also include foam rolling tight/sore
muscles or dynamic stretching (high
knees, butt kicks, walking straight
leg kicks etc.) Use this time to
prepare for the workout as needed.
In the workout breakdown, this will

mean performing the given workout
for that many times; then move on to
the next exercise given in the circuit
with limited rest in between.
Depending on your level of fitness,
2. What does (10X or Reps)
the goal is to complete the max
mean? number of “reps/repetitions”
possible. If you’re only able to do “5
reps” when it says (5-10x) that’s okay;
keep working towards the higher rep
count and pushing yourself to get
better every day.
Every circuit will be given different

options depending on
levels of fitness.

LEVEL I - beginner new to fitness or

just getting back into a routine
3. What are the different
levels of fitness? LEVEL II - individual works out

regularly, moderately active and
consistent

LEVEL III - above average

conditioning individual who wants to
be pushed 100% w/ full intensity.

You can always increase or decrease

the levels of the workout depending
on the workout. For example, Level
1’s can push to do Level 2 workout
sets or Level 3’s can decrease to do
Level 2 workouts if needed. Listen to
your body, and stay safe during the
workouts.

Remember, try to complete as many

rounds as possible every workout for
maximum results!

61
The GOAL is to complete all circuits
PLEASE READ
that are given for the day, which
would then complete the workout.
4. Do we choose 1 circuit per Depending on your “level” will
THE FAQS
day or complete ALL circuits determine how many sets you
complete each full circuit. A circuit is
given on the workout of the all of the exercises in the bunch (1a -
day? 1d) and the entire workout for
example, is (1a - 1e, 2a - 2d) the goal is
to complete all circuits to complete
the full workout.
For maximum results/intensity we

want to keep our rest intervals to a
minimum while performing the
exercises of the circuit. For example,
CIRCUIT 1 may have “5 exercises” (1a -
5. How long do we rest 1e); we want to complete all exercises
during the circuit? with minimal rest until we finish up
1e. THEN REST up to 2+ min. Once
you’ve recovered/hydrated enough;
start the circuit over back at the
beginning for as many times based
on your level of fitness.
Of course! This program structure is

set up to effectively push your body,
but still allow for recovery and rest.

Results still need

6. Can we do extra recovery/growth/rehabilitation
workouts/cardio if we periods to let your body develop. But
wanted? if you personally want to do more
cardio and/or workouts... go for it! Do
not allow this program to hold you
back if you believe you have more in
the tank to give. Understand
yourself, and give it your best.
THE FAQS 62
WORKOUTS
WORKOUT OF THE DAY

STRUCTURE
Complete Daily
Step 1
Use Body Intensity Pre
- Stretch Guide, PVC
Pipe Mobility Routine,
Step 2
Foam Roll. Workout of the Day

(WOTD)
(10-15 min)
Do whatever you need

to get ready for the
workout.

Step 3
Step 4 Cool Down
Use Body Intensity
Perform Daily Post - Stretch Guide,
Mindfulness Exercises Foam Roll, Post

Steady state Cardio

(20-30min)

IMPORTANT NOTES:
Do your best to finish all circuits & workouts given each day.
Use “timecodes” on youtube video to skip through workout
Each video will have (1) full round of each circuit after the
voiceover breakdown, repeat as many times as possible
depending on your fitness level.
Modify any structure needed to better fit your personal schedule. 63

LOW CARB DAY = 1 - 2 SERVINGS OF COMPLEX
CARBS *50 - 100G per day
DAY 1 OFFICIAL START DAY: 09.27.21
CIRCUIT 1
LEVEL I 2 SETS LEVEL II 3 SETS LEVEL III 4 SETS REST (2+ MIN)
1a. Walkouts into knee taps (plank) = 10x
1b. (3) jumping jacks + squat = 15x
1c. Single leg core slides (plank) = 15x ea
1d. Crunches (knee to elbow) = 20x
1e. Flutter kicks = 20x ea
(1a - 1e = 1 set)
then repeat back to 1a
EQUIPMENT:
CIRCUIT 2
2a. Step back lunge + overhead press = 30 seconds
2b. Lateral squat + jump squat press = 30 seconds
2c. Standing lateral kicks (bands) = 30 seconds
2d. Wall sit + press outs = 30 seconds
(2a - 2d = 1 set)
REMEMBER:
Feel free to pause “youtube” video if you need
Click the
longer rest times between sets. Each video will
PLAY BUTTON have guided voice over breaking down each
WORKOUT #1 on each page
for video demo.
circuit; before providing a full length workout
you can follow along with the entire circuit.
(you can also do the program without
following along with video)
MINDFUL BREATHING
FOR ONE MINUTE.

Lower your eyes and notice where you feel your breath. That might be the air going in
and out at your nostrils or the rise and fall of your chest or stomach. If you can’t feel
anything, place your hand on your stomach and notice how your hand gently rises and
falls with your breath. If you like, you can just lengthen the in breath and the out breath
or just breathe naturally. Your body knows how to breathe.
Focus on your breath. When your mind wanders, as it will do, just bring your attention
back to your breath. You might like to say ‘thinking’ when you notice your thoughts and
just gently shepherd your attention back to your breath.
This can be done for longer than one minute. However, even for one minute it will allow
you to pause and be in the moment. Or you might just like to breathe out stress on the
out breath and breathe in peace on the in breath.
Journal Entry: Before you start your day, list 10 things you are grateful for.
64
DAY 2
CIRCUIT 1
1a. Double squat + Double squat jump = 10x
1b. Squat walks (weighted) = 5x ea leg
1c. Single leg bridge (both legs) = 15x ea leg
1d. Bridge hold (chest press) = 25x
1e. Close stance push ups = 10 - FAILURE
(1a - 1e = 1 set)
EQUIPMENT:
CIRCUIT 2
2a. single arm row (alt) + double row then switch legs = 5x ea side
2b. Sumo squat hold(s) 1 sec bottom, 1 sec halfway, reset = 10-12x
2c. Over & back legs kicks =10x ea side
2d. Legs bent (over and back) = 10x ea side
Perform both 2c/2d before switching legs
(2a - 2d = 1 set)
REMEMBER:
have guided voice over breaking down each
WORKOUT #2 circuit; before providing a full length workout
MINDFULLY
EAT A RAISIN
Take a raisin or a grape and mindfully eat it. Slow down, sense it, savor it and smile
between bites. Purposefully slow down. Use all your senses to see it, touch it, smell it,
and sense it.
Then gently pop it into your mouth and really savor it. Savor its texture, its taste, how it
feels in your mouth. Let it linger and then swallow it. After you have swallowed it, let
your lips turn up slightly and smile. Do the same thing for each raisin you eat or bite you
take.
Journal Entry: What are you learning from your challenges? List 3 obstacles you
currently face, what you’ve learned from them thus far, and how you hope to conquer
them.
65
DAY 3 EQUIPMENT:
HIIT X CARDIO 1
Push out + push press
PVC Pipe/ Long Towel/
High knee taps Mop or Broom Handle,
Core rotation (obliques on ground) etc (modify as needed)
(Alt) Dead bugs
Sit ups (arm straight)

then repeat
REMEMBER:
HIIT X CARDIO 1 longer rest times between sets. Each video will

STOP
Stand up and breathe. Feel your connection to the earth.
Tune in to your body. Lower your gaze. Scan your body and notice physical sensations or
emotions. Discharge any unpleasant sensations, emotions or feelings on the out breath.
Notice any pleasant ones and let them fill you up in the breath.
Observe. Lift your eyes and take in your surroundings. Observe something in your
environment that is pleasant and be grateful for it and its beauty.
Possibility. Ask yourself what is possible or what is new or what is a forward step.
If you find yourself being reactive, try the following steps:

Pause and take one to three big breaths.
Say “step back.” ( You don’t have to physically step back, you can just do it in your
mind.)
Say “clear head.”
Say “calm body.”
Breathe again. Say “relax,” “melt” or “ease.”
Journal Entry: List 5 people or things that make your life happier today.
66
HIGH CARB DAY = 2 - 4 SERVINGS OF COMPLEX
DAY 4
CIRCUIT 1
1a. Isolated lunge (weighted) = 15x ea leg
1b. Fire hydrant + donkey kick back = 12x ea leg
1c. Lying hamstring curl = 20x
1d. (Alt) sliders (hamstrings) = 15x ea leg
1e. Oblique straight leg v ups = 15x ea side
(1a - 1e = 1 set)
EQUIPMENT:
CIRCUIT 2
2a. Plank splits (sliders) = 20x
2b. Double jumps + double jacks = 5x
2c. Double Lateral raise + in & out = 10x
2d. Fwd raise + rear delt fly’s = 12x
(2a - 2d = 1 set)
REMEMBER:
LOVING-KINDNESS
MEDITATION.
For one minute, repeat ‘May I be happy, may I be well, may I be filled with kindness and
peace.’ You can substitute “you” for “I” and think of someone you know and like, or just
send love to all people.
Journal Entry: Finish these sentences to the best of your ability.
1. I like who I am because…

2. I feel good about my…
3. I mean a lot to…
4. Somewhere I feel happy is…
5. I am at peace when…
67
NO CARB DAY = 0 - 1 SERVING OF COMPLEX CARBS
*0 - 50G per day
DAY 5
RECOVERY / REST / STRETCH / FOAM ROLL
/OUTSIDE CARDIO/ STEADY STATE CARDIO OPTIONS
Page 49 & 50
AN ASPIRATION.
Decide on an aspiration. Just ask yourself this question: What is my heart’s aspiration?
Pause for about 20 seconds. Do this a second or third time and write down what comes.
Perhaps it is to come from love, or to be kind to yourself or others or to be patient.
Once you decide which aspiration you like best, say that at the beginning of the day.
This will set you up for your day and your interactions with others (and even with
yourself).
Journal Entry: List 5 things to start saying “no” to, and 5 things to start saying “yes” to.
68
DAY 6
CIRCUIT 1
1a. Jump rope = 30-45 seconds
1b. Bent row (stay slow) + alternate press = 10x
1c. Burpee + jump squat = 10x
1d. Mountain climbers = 30 seconds
1e. Core hold on back = 30 seconds
(1a - 1e = 1 set)
EQUIPMENT:
CIRCUIT 2
2a. weighted swings = 25x
2b. Glute thrust + arms extended = 20x
2c. Side plank bridge (bands) = 12x
Perform 2c & 2d before switching sides
2d. Side plank hold (each side) = 30 seconds
(2a - 2d = 1 set)
REMEMBER:
(you can also do the program without following
along with video)

MINDFUL BREATHING
See Next Page
69
DAY 6
MINDFUL BREATHING
This exercise can be done standing up or sitting down, and pretty much anywhere at
any time. If you can sit down in the meditation (lotus) position, that's great, if not, no
worries.
Either way, all you have to do is be still and focus on your breath for just one minute.
1. Start by breathing in and out slowly. One breath cycle should last for approximately 6
seconds.
2. Breathe in through your nose and out through your mouth, letting your breath flow
effortlessly in and out of your body.
3. Let go of your thoughts. Let go of things you have to do later today or pending
projects that need your attention. Simply let thoughts rise and fall of their own
accord and be at one with your breath.
4. Purposefully watch your breath, focusing your sense of awareness on its pathway as
it enters your body and fills you with life.
5. Then watch with your awareness as it works its way up and out of your mouth and its
energy dissipates into the world.
If you are someone who thought they’d never be able to meditate, guess what? You are
halfway there already!
Journal Entry: Body Image Exploration
Answer the following questions to the best of your ability

What is your first memory of disliking your body? Who was involved and how did you
feel at the time?
How has society, social media, beauty standards, etc. impacted your view of yourself?
Be specific. How do those beauty ideals make you feel?
Think of a time when you felt really proud of yourself/your body. What was happening?
How did you feel?
70
DAY 7
CIRCUIT 1
1a. Squat + reverse kickback = 12x ea leg
1b. Lateral steps = 10x ea side
1c. Standing kickback (use wall or chair) = 15x ea leg
1d. Core abduction + knee drive = 20x
1e. Alt lower ab drops = 10x ea
(1a - 1e = 1 set)
EQUIPMENT:
CIRCUIT 2
2a. Prison squats + 45 degree step back = 10x
2b. Agility squat taps = 12x
2c. Lateral high knees = 10x
2d. Leaning back angel flys = 15x
2e. Underhand curl press + lateral raise (thumbs up) = 10x
(2a - 2d = 1 set)
REMEMBER:
WORKOUT #5 you can follow along with the entire circuit.
MINDFUL
OBSERVATION
This exercise is simple but incredibly powerful because it helps you notice and appreciate
seemingly simple elements of your environment in a more profound way.
The exercise is designed to connect us with the beauty of the natural environment, something
that is easily missed when we are rushing around in the car or hopping on and off trains on the
way to work.
1. Choose a natural object from within your immediate environment and focus on watching it
for a minute or two. This could be a flower or an insect, or even the clouds or the moon.
2. Don’t do anything except notice the thing you are looking at. Simply relax into watching for as
long as your concentration allows.
3. Look at this object as if you are seeing it for the first time.
4. Visually explore every aspect of its formation and allow yourself to be consumed by its
presence.
5. Allow yourself to connect with its energy and its purpose within the natural world.
Journal Entry: Make a body timeline. Write down a timeline of all the things your body has been
through, survived and done through your life. Look at all the things your body has accomplished!
71
DAY 8 EQUIPMENT:
Jump Rope
HIIT X CARDIO 2
EVEL I - LEVEL III 5 SETS REST (2+ MIN)
Jump rope
Bicycle crunches
Alt toe touch
Toe touch legs straight
Side to side squat jumps

then repeat
REMEMBER:
HIIT X CARDIO 2 longer rest times between sets. Each video will

MINDFUL
AWARENESS
This exercise is designed to cultivate a heightened awareness and appreciation of simple
daily tasks and the results they achieve. Think of something that happens every day
more than once; something you take for granted, like opening a door, for example. At
the very moment you touch the doorknob to open the door, stop for a moment and be
mindful of where you are, how you feel in that moment and where the door will lead
you.
Similarly, the moment you open your computer to start work, take a moment to
appreciate the hands that enable this process and the brain that facilitates your
understanding of how to use the computer. These ‘touch point' cues don’t have to be
physical ones. For example: Each time you think a negative thought, you might choose
to take a moment to stop, label the thought as unhelpful and release the negativity.
Or, perhaps each time you smell food, you take a moment to stop and appreciate how
lucky you are to have good food to eat and share with your family and friends.
Choose a touch point that resonates with you today and, instead of going through your
daily motions on autopilot, take occasional moments to stop and cultivate purposeful
awareness of what you are doing and the blessings these actions bring to your life.
Journal Entry: Write a letter to your younger self. What would you tell your younger self
about body image and confidence? What would you tell about all the things you’ve
accomplished?
72
*0 - 50G per day
DAY 9
Page 49 & 50
MINDFUL LISTENING
This exercise is designed to open your ears to sound in a non-judgmental way, and
indeed to train your mind to be less swayed by the influence of past experiences and
preconception. So much of what we “feel” is influenced by past experience. For example,
we may dislike a song because it reminds us of a breakup or another period of life when
things felt negative. So, the idea of this exercise is to listen to some music from a neutral
standpoint, with a present awareness that is unhindered by preconception.
Select a piece of music you have never heard before. You may have something in your
own collection that you have never listened to, or you might choose to turn the radio
dial until something catches your ear.
1. Close your eyes and put on your headphones.

2. Try not to get drawn into judging the music by its genre, title or artist name before it
has begun. Instead, ignore any labels and neutrally allow yourself to get lost in the
journey of sound for the duration of the song.
3. Allow yourself to explore every aspect of track. Even if the music isn’t to your liking at
first, let go of your dislike and give your awareness full permission to climb inside the
track and dance among the sound waves.
4. Explore the song by listening to the dynamics of each instrument. Separate each
sound in your mind and analyze each one by one.
5. Hone in on the vocals: the sound of the voice, its range and tones. If there is more
than one voice, separate them out as you did in step 4.
The idea is to listen intently, to become fully entwined with the composition without
preconception or judgment of the genre, artist, lyrics or instrumentation. Don't think,
hear.
Journal Entry: Imagine what your life is like when you’ve made peace with your body.
Write down how you feel, how you spend your time, how you talk to yourself, how you
feed and move your body. Write in the present tense like it’s already happened.
73
DAY 10
CIRCUIT 1
1a. RDL + side squat = 5x ea side
1b. Split squat (on wall ledge) = 12x ea side
1c. Hip thrust + abduction = 15x
1d. 90 degree abductions (Stay low) = 20x
1e. 3 jump jacks + fwd raise = 5x
(1a - 1e = 1 set)
EQUIPMENT:
CIRCUIT 2
2a. Core combo (under leg + toe touch) = 20x
2b. Core sit + rear delt combo = 10x
2c. Oblique scissor kicks (each side) combo = 12x ea
2d. V up close + wide = 10x
(2a - 2d = 1 set)
then repeat back to 2a REMEMBER:
MINDFUL
IMMERSION
The intention of this exercise is to cultivate contentment in the moment and escape the
persistent striving we find ourselves caught up in on a daily basis. Rather than anxiously wanting
to finish an everyday routine task in order to get on with doing something else, take that regular
routine and fully experience it like never before. For example: if you are cleaning your house, pay
attention to every detail of the activity. Rather than treat this as a regular chore, create an entirely
new experience by noticing every aspect of your actions.
Feel and become the motion when sweeping the floor, sense the muscles you use when
scrubbing the dishes, develop a more efficient way of wiping the windows clean.
The idea is to get creative and discover new experiences within a familiar routine task.
Instead of laboring through and constantly thinking about finishing the task, become aware of
every step and fully immerse yourself in the progress. Take the activity beyond a routine by
aligning yourself with it physically, mentally and spiritually.
Who knows, you might even enjoy the cleaning for once!
Journal Entry: List 50 things you like about yourself. This is going to be challenging. Even if you
don’t make it to 50, I challenge you to list as many things as you possibly can that you like, love or
are proud of about yourself. Don’t hold anything back.
74
DAY 11
CIRCUIT 11
1a. Walkouts into knee taps (plank) = 10x
1b. (3) jumping jacks + squat = 15x
1c. Single leg core slides (plank) = 15x ea
1d. Crunches (knee to elbow) = 20x
1e. Flutter kicks = 20x ea
(1a - 1e = 1 set)
EQUIPMENT:
CIRCUIT 2
2a. Step back lunge + overhead press = 30 seconds
2b. Lateral squat + jump squat press = 30 seconds
2c. Standing lateral kicks (bands) = 30 seconds
2d. Wall sit + press outs = 30 seconds
(2a - 2d = 1 set)
REMEMBER:
MINDFUL
APPERCIATION
See Next Page
75
DAY 11
MINDFUL APPRECIATION
In this exercise, all you have to do is notice 5 things in your day that usually go
unappreciated.
These things can be objects or people; it’s up to you. Use a notepad to check off 5 by the
end of the day.
The point of this exercise is to simply give thanks and appreciate the seemingly
insignificant things in life, the things that support our existence but rarely get a second
thought amidst our desire for bigger and better things.
For example: electricity powers your kettle, the postman delivers your mail, your clothes
provide you warmth, your nose lets you smell the flowers in the park, your ears let you
hear the birds in the tree by the bus stop, but…
Do you know how these things/processes came to exist, or how they really work?
Have you ever properly acknowledged how these things benefit your life and the
lives of others?
Have you ever thought about what life might be like without these things?
Have you ever stopped to notice their finer, more intricate details?
Have you ever sat down and thought about the relationships between these things
and how together they play an interconnected role in the functioning of the earth?
Once you have identified your 5 things, make it your duty to find out everything you can
about their creation and purpose to truly appreciate the way in which they support your
life.
Journal Entry: After completing today's mindfulness exercise, journal about the 5 things
you felt usually go unappreciated. Answer the questions that were presented above in
the exercise.
76
*0 - 50G per day
DAY 12
Page 49 & 50
MINDFUL RUNNING
WORKOUT
It's easy to zone out on a run, especially if you're on the treadmill. Instead, set a timer to go off
every 90 seconds so you can stay engaged as you run. Below you will find outlines of things to
consider to help you have a more mindful workout, but they can apply to any part of your run.
The great thing here is that you can apply this to any length or style of running workout.
First 90 Seconds
First, bring your attention to your breath. Notice the way it feels as it enters your nose, fills your
lungs and how your body feels as you exhale out. Notice your rhythm and cadence.
Second 90 Seconds
Notice the way your feet strike the ground and how your body feels. Notice the sensations and
which muscles are working the most. Notice the rhythm of your feet and the cadence of your
stride. Notice your thoughts.
Third 90 Seconds
Bring your attention to your core: Are you activating your abs, obliques and lower back? Are
you running with good posture or are you slumped forward?
Repeat as necessary until you finish your workout, ending by slowing your pace down more
and more, until you come to a stop. Notice your breathing and thoughts; any negativity should
be set aside as you refocus on your form and breathing.
Make sure you take time to indulge in your post-workout high, too! Check in with your body to
see how you feel. If you've completed your workout mindfully, you may be feeling calm yet
pumped with determination. That’s one of the benefits of this kind of workout.
Journal Entry: Write everything that is worrying you right now, and then tear up the page.
77
*0 - 50G per day
DAY 13
HIIT X CARDIO 3
Wall sprinters EQUIPMENT:
Alt squat taps No Equipment Needed
Core Breakers
Core circles (clockwise/counterclockwise)
Knee Drives (crunch)

then repeat
REMEMBER:
HIIT X CARDIO 3 you can follow along with the entire circuit.

MIND-MUSCLE
CONNECTION
The idea behind the mind-muscle connection is simple: If you consciously and
deliberately place your attention on the contraction of the primary muscle you are
working, the quality of the contraction is enhanced. In other words, the more your mind
is focused on the muscle contracting, the greater your gains will be.
Studies have shown that placing mental attention on your muscles as they're
contracting literally causes a higher percentage of the muscle fibers that you're aiming
to use for the movement to 'activate.'
CONTINUED ON NEXT PAGE >
78
DAY 13
MINDFUL MUSCLE
CONNECTION CONT.
Acetylcholine is the neurotransmitter that stimulates your muscles to move.
The more active mental attention you bring to the muscle that's being contracted, the
more acetylcholine that's produced, leading to an enhanced quality in the contraction.
During today’s workout, use these four words to guide every rep:
1.Fast
2. Hold
3. Slow
4. Repeat
The key to improving the mind-muscle connection in your workouts is by emphasizing

the resistance portion of each rep you complete.
Let's say you're doing a bench press. You know how it works, you lift the bar off the grips,
and you press up and down. On the bench press, the first part of the movement is the
push upwards - the non-resistance portion.
You always want to:

FAST: Perform the initial press upwards relatively quickly
HOLD: Squeeze and hold for .5-1 seconds at the climax of the movement - (at the top
when benching when arms are straight out)
SLOW: Resist the bar coming down to really feel the muscle fibers stretching as
much as possible (take somewhere from 1-3 seconds to allow the bar to come down)
Repeat the quick push up, hold and squeeze as if you were flexing the muscle as
much as you possibly can, and resist on the way down.
Using this slow, resistance-based approach to each rep allows you to keep your mental
attention on how your muscle is moving, whether the muscle fibers are stretching, and
contracting the chest throughout each part of the movement.
The same approach can be used for each individual exercise, regardless of muscle. Hold
and squeeze at the climax, slow on the resistance, and mentally focus on (or even talk to)
the muscle group you are working to take your training to the next level.
Journal Entry: Let's escape! If you could choose any place or scenario (real or imaginary)
to place yourself in right now for your comfort and relaxation, where would it be?
Describe it in as much detail as possible.
79
DAY 14
CIRCUIT 1
1a. Double squat + Double squat jump = 10x
1b. Squat walks (weighted) = 5x ea leg
1c. Single leg bridge (both legs) = 15x ea leg
1d. Bridge hold (chest press) = 25x
1e. Close stance push ups = 10 - FAILURE
(1a - 1e = 1 set)
EQUIPMENT:
CIRCUIT 2
2a. single arm row (alt) + double row then switch legs = 5x ea side
2b. Sumo squat hold(s) 1 sec bottom, 1 sec halfway, reset = 10-12x
2c. Over & back legs kicks =10x ea side
2d. Legs bent (over and back) = 10x ea side
Perform both 2c/2d before switching legs
(2a - 2d = 1 set)
REMEMBER:
AFFIRMATION
FOCUSED MEDITATION
Next Page
80
DAY 14
AFFIRMATION FOCUSED
MEDITATION
Take these affirmations and say them in the morning to set yourself up for an intentional
day of healthy eating and exercise. Say them whenever you feel your motivation
slipping. We also suggest you write them down and put them in a place you can see
every day like in your vanity mirror or on your cell phone screensaver.
Affirmations:
1.I love myself and I will take care of my body by eating healthy and exercising.
2. I like eating healthy and exercising because it makes me feel good and helps my body
stay strong.
3. My body deserves to be taken care of.
4. I can control what I eat because I have self-discipline.
5. I am making healthy eating and exercise habits that will help me for the rest of my life.
6. I will not lose motivation to eat healthy and exercise because… (insert the reasons you
want to live a healthy lifestyle)
7. I will choose to eat foods I know are healthy.
8. I will reach my health goals as I keep making small changes every day.
9. Any healthy choice I make during the day will bring me one step closer to a healthier
lifestyle.
10. I will embrace and appreciate a healthy lifestyle, because I know it’s a privilege to
have the option and to be in control of my choices.
Journal Entry: Which affirmations listed above resonate with you the most? Why?
81
DAY 15
CIRCUIT 1
1a. Squat + reverse kickback = 12x ea leg
1b. Lateral steps = 10x ea side
1c. Standing kickback (use wall or chair) = 15x ea leg
1d. Core abduction + knee drive = 20x
1e. Alt lower ab drops = 10x ea
(1a - 1e = 1 set)
EQUIPMENT:
CIRCUIT 2
2a. Prison squats + 45 degree step back = 10x
2b. Agility squat taps = 12x
2c. Lateral high knees = 10x
2d. Leaning back angel flys = 15x
2e. Underhand curl press + lateral raise (thumbs up) = 10x
(2a - 2d = 1 set)
REMEMBER:

SCRUB
YOUR BRAIN
One final exercise: Go back through your two week detox journal and write down positive
influences, great conversations, and celebrated wins. Remember those fun moments with
friends. Recall that well-done work assignment. Scrub your brain with the good and positive. Help
your mind become more aware of the wonderful things about life and overwrite those things
that don’t deserve your attention.
Once you finish the 15-day mental detox, let a few of your favorite exercises become a habit. Make
them a part of your daily routine, and eventually you won't even realize you are doing them.
Journal Entry: What practices did you enjoy the most during this detox? What activities do you
plan to incorporate into your daily life and why?
82
VIDEO LINKS
Click the links below to access videos from the challenge.
WORKOUT #1
WORKOUT #2
WORKOUT #3
WORKOUT #4
WORKOUT #5
WORKOUT #6
HIIT X CARDIO 1
HIIT X CARDIO 2
HIIT X CARDIO 3
PVC MOBILITY ROUTINE
83
Y DET
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15 D
X CHA
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15 Day Detox Challenge

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15 Day Detox Challenge

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15 D A Y

If you’re embarking on a new healthy eating plan, a thorough

Be sure to drink plenty of water while completing the Three Day

LEMON GINGER DETOX DRINK

Drink this Lemon Ginger Detox Drink for a

For breakfast, choose ANY of the following beverages

3 Day Juice & Cleanse Detox

1 1/2 cups coconut milk

01 carrots, blueberries for their antioxidants, or beets!

Place all ingredients in a blender and

Rinse the veggies and keep in the refrigerator for a mid-morning or

1 cucumber large, peeled or unpeeled, diced large

For dinner, you can choose any of the previous recipes/juices

3 Day Juice & Cleanse Detox

Email all images to:

HOW THE POINTS SYSTEM WORKS:

10 POINTS MAX per day 30 POINTS MAX per day

Daily video(s) performing the listed Using @imrocksolid_fitness,

*4 total pictures each submission*

TOTAL POINTS POSSIBLE:

Email all images to: 1,425 POINTS

The top transformation(s) will be decided by @imrocksolid_fitness. If considered for

REMEMBER: Note: please wear BLACK or GREY for your weekly

HOW TO TAKE PHOTOS

DRESS CODE: black or grey swimsuit /

*Weight/Resistance Bands based on your current fitness level.

SHOP SHOP SHOP

SHOP SHOP SHOP

3 - 4 ft PVC Pipe Jump Rope Ankle Weights

These tools can be used to MAXIMIZE INTENSITY in your workouts!

LOW CARB TIME

DYMATIZE ISO 100

“Detoxing” typically involves following a specific diet or using special

THIS PROGRAM WILL FOCUS ON:

Full body detox that will help rejuvenate your body

More than 90% of alcohol is metabolized in your liver.

Ensuring adequate and quality sleep each night is a must to

If you have difficulties staying or falling asleep at night,

Water does so much more than quench your thirst. It

Be sure to consume a balanced diet to support your fitness

Sugar and processed foods are thought to be at the root of

Eating a diet rich in antioxidants can help your body fight

For some people, detoxing is a means of

Consuming too much salt can cause your body to retain

07. While it may sound backwards, increasing your water intake is

By increasing your water intake, your body naturally reduces

Simply put, lemon water is a

It can bump up the flavor of regular

Want tons of new recipes? go onto Pinterest and search

IF YOU WANT RESULTS,

At some point in your process you won’t need to meal

Find the way that suits you.

15 DAY DETOX CHALLENGE

*All are recommended sources but not limited to

PROTEIN VEGETABLES FRUITS

Ground Turkey / Chicken Breast Asparagus Bananas

Skinless Chicken Breast Broccoli and Cauliflower Blueberries

Salmon, Tuna, Shrimp, Tilapia Spinach, Mixed Green, Arugula Strawberries

Lean Beef/Flank Steak Tomatoes Oranges

Egg Whites Carrots Grapefruit/Tangerines

Turkey Bacon Kale Apples

Beans (Kidney, Black, Chickpeas) Edamame Kiwi

Almond, Oat, or Cashew Milk Red Pepper Frozen Mixed Berries

4 total pictures each submission