Natalie's

8-Week Fitness Guide

By XEELA Fitness in
collaboration with
Natalie Mariduena

1
Xeela fitness disclaimer
Xeela Fitness is not held responsible for any health risks, injury
or death which may arise in affiliation with this transformation
program. As purchaser of this property, I understand that I am
the person held responsible for my own health and safety. The
following exercises, dietary recommendations and information
provided in this training manual are simply recommendations
and we do not claim and assume that all users will have the
same experience. YOUR INDIVIDUAL AND UNIQUE RESULTS WILL
VARY.

This guide offers fitness information and nutritional suggestions

that are designed for educational purposes only. You should
not rely on this information as a substitute or replacement for
professional medical advice, diagnosis, or treatment.

Xeela reserves the right

This guide has been reviewed by a certified personal trainer, but
as with any exercise program, you should consult your physician
or healthcare provider to make sure it is right for your needs.

Be careful, stretch, and recover. If you experience faintness,

dizziness, pain, or shortness of breath at any time
while exercising you should stop immediately and seek
PROFESSIONAL medical care

Terms and Conditions

By purchasing this guide you are agreeing to NOT reproduce this
product, in whole or in part, at any time except for personal/
private use. This product may NOT be distributed, posted,
stored, displayed, or shared electronically, digitally, or otherwise.
Resale or Sharing of this guide is illegal. There are NO refunds.
One-time purchase.
Table of contents
Introduction........................................................................................................................................................................................................... 4

Discord....................................................................................................................................................................................................................... 5

Nutrition and macro nutrient consumption........................................................................................................................ 6

High protient diet and caloric intake.......................................................................................................................................... 7

Supplements........................................................................................................................................................................................................ 7

Tracking progress........................................................................................................................................................................................... 8

Workout phase introduction................................................................................................................................................................ 9

Recovery................................................................................................................................................................................................................... 9

Frequently asked questions................................................................................................................................................................. 10

Workouts Phase 1: Weeks 1-4

Day 1: Legs & Glutes....................................................................................................................................................................................... 13
Day 2: Arms............................................................................................................................................................................................................ 14
Day 3: Recovery................................................................................................................................................................................................. 16
Day 4: Back & Shoulders........................................................................................................................................................................... 17
Day 5: Heavy Cardio & HIIT..................................................................................................................................................................... 19

Workouts Phase 2: Weeks 5-8

Day 1: Legs & Glutes....................................................................................................................................................................................... 22
Day 2: Arms............................................................................................................................................................................................................ 23
Day 3: Recovery................................................................................................................................................................................................. 25
Day 4: Back & Shoulders........................................................................................................................................................................... 26
Day 5: Heavy Cardio & HIIT..................................................................................................................................................................... 28

Recipes
Entrees........................................................................................................................................................................................................................ 30
Sides............................................................................................................................................................................................................................. 34

Natalies’ favorite snacks.......................................................................................................................................................................... 43

Hey, it's
Natalie!
I am so happy you decided to
purchase this guide. It’s the first
step towards a happy healthy
life and I can’t wait to see how
you transform! Thank you
for supporting me and more
importantly supporting yourself!

Whether it’s your first time in the

gym or you’re an experienced
athlete – we made this for you.

The goals of this guide are to:

• Increase muscle mass,

physical endurance, and lose
body fat

• Assist you with accomplishing

your overall body composition
goal(s)

• Familiarize or expand your

fitness knowledge

• Improve your relationship with

fitness and food

• Be completely comfortable
and confident not only in the
gym, but also in your beautiful
body and skin

4
 Questions?
Download the Discord app to join our community for more
information and to check in with your progress.

Xeela Discord Server lead by Fitness trainer, Xavier:

https://discord.com/invite/wkB99YJFDq

5
Nutrition and macro nutrient consumption
Nutrition is everything! Your meals and what you choose to fuel your body with before
and after working out is commonly referred to as “80% of your battle”. During my fitness
transformation, I tracked my macronutrient consumption using weekly meal preps for all
my main course meals.

Three great websites to help with planning your body composition and nutrient intake:
calculator.net/calorie-calculator.html, www.niddk.nih.gov/bwp, nasmbwpcalculator.com

Macronutrients are the 3 components that food is made up of.

You need a balance of all three to truly live a healthy lifestyle.

Protein Fats Carbohydrates

Protein is an essential
muscle building nutrient.
It helps repair cells and
body tissue.
Fat is an essential part
of your diet – especially
for women. Fats help
with vitamin absorption,
cell function, brain
development, and can
keep you full for longer.
Carbs provide the vital
energy you need to build
muscle and live your daily
life. They’re also important
for muscle building and
energy absorption.

Fluid consumption
On your journey you will be losing fluid due to sweating, urinating, and even breathing. To
make sure you are properly hydrated, fitness and nutrition professionals recommend 1oz of
fluid per lb of body weight. This formula excludes energy drinks, coffee, recovery drinks, etc.
Because you will be expending more energy than normal, you may even have to consume
more water than what I’ve recommended. Again, listen to your body, there is no “one size
fits all” formula for nutrition and fitness. Learn your body and find your groove.

6
High protein diet and caloric intake
During your transformation, you will need to implement a slight change in your usual
lifestyle as well as your food consumption patterns. In almost every aspect of fitness you
should be consuming a diet high in protein, specifically when attempting to build muscle.
When aiming for fat loss, a calorie deficit should be achieved as well.

High protein diet

Protein consumption should be roughly 0.8g-1g of protein per 1lb of body weight.

If you weigh 170lbs, your protein consumption would be 0.8g of protein x 170
EXAMPLE

lbs= 136g. This means that somewhere between 136g to 170g of protein should
be consumed every day for maximum muscle production. 136g being the
minimal amount consumed and 170g being the maximum.

Implement a slight calorie deficit into diet for weight loss

This means lowering your calories and/or burning extra calories through cardio and lifting.
For example, if you need 2,000 calories to maintain your weight, to lose weight you may
need to eat anywhere between 1,900-1,500 calories a day. This will create a 100-500 calorie
deficit, plus burning an extra couple hundred calories via cardio or intense resistance
training in order to lose fat and accomplish your desired goal!

Supplements Find supplements at xeelafitness.com

Disclaimer
Supplements are not necessary to see progress on your fitness journey! They are simply
additional nutrition components that may enhance your health and wellness experiences.

Ashwagandha Women’s multivitamin Plant Protein Powder

Why: To help keep your brain
and body energized through-
out the day.
When: In the morning with
your daily vitamins
What Natalie uses: XEELA
Ashwagandha Energy
Gummy
Why: To provide every day Why: To help build muscle
essential vitamin intake to
When: Post workout for
your morning.
recovery and muscle building.
When: In the morning with
What Natalie uses: XEELA’s
your daily vitamins.
Plant Protein Powder
What Natalie uses: A
standard women’s
everyday vitamin!
7
Tracking progress
Tracking progress allows you to see how far you have come. To track your progress you DO
NOT have to weigh yourself or take progress photos if you are not comfortable. However, in
the future, you will most likely wish you took “before” photos – trust me! Pose comfortably
and confidently, this may look like flexing, smiling, or just standing still. You will want your
“before” poses to look the same as your “after” poses so make sure each week you take
pictures, pose the same as always.

Take photos from these angles, once a Use proper lighting - ensure that the
week: back, front, left, right. photos are not too dark.

Wear minimal clothing (shorts, sports Take mirror selfies, use a self timer, or
bra, form fitting leggings etc.), this will get someone to take photos for you.
help you see progress!

These do not need to be

perfect. No one needs to
see these photos but you. If
you do not feel comfortable
having progress pictures
in the photos app on your
phone, download a secret
photo album app or use the
hide button in your camera
roll!

Keep in mind that physical

progress is not the only form
of progress on this journey.
Notice your mental gains;
along with cardiovascular
improvements, and your
strength.

8
Workout phase introduction
Before and after each workout/exercise, you should thoroughly warm up and cool down. A
warm up gradually revs up your cardiovascular system by raising your body temperature
and increasing blood flow to your muscles. Warming up may also help reduce muscle
soreness and lessen your risk of injury. Cooling down after your workout allows for a
gradual recovery of pre exercise heart rate and blood pressure.

During weeks 1-4 of the training phase you should be lifting with a moderate amount
of weight. Each exercise should definitely feel challenging. Recommended rep amount
per exercise is between 8-10 repetitions. If you feel you can do more than 8-10 reps of an
exercise, you may want to increase weight. Push yourself and listen to your body. Lifting
weights should not feel easy. Increasing weight is up to your individual jurisdiction as an
athlete during this first phase, however, I personally saw increases in my strength in two
week intervals. I recommend going up in weight when YOU feel your body can handle a
heavy load, and when you are strong enough. Entering weeks 5-8 you should definitely be
stronger and increasing in not only weight, but sets as well. This means that you may only
be able to do roughly 6-10 reps of an exercise if you are lifting heavy. I’ve included sets and
rep amounts as it pertains to my personal experience, you may increase or decrease at
your own pace!

Recovery
As an athlete who will be working out intensely for the next 8
During my fitness
weeks, recovery is everything. Muscle and body recovery can
journey my recovery
be defined as any process that involves refueling through
included all of the
nutrition, rehydration, regeneration (repair), resynthesis, following:
ultimately to reduce inflammation in the body for restoration
and repair. Sleep is one of the best ways to help your body • Uninterrupted sleep
recover, so make sure you are dedicating 7-9 hours of
• Meditation
uninterrupted sleep each and every night on your journey.
• Full body and deep
Exercise creates microscopic tears in your muscle tissue, but tissue massages
during rest, cells called fibroblasts repair it! This helps the • Ice baths
tissue heal and grow, resulting in bigger and stronger muscles.
• Icing inflamed joints
and sore muscle
Recovery for you may look different, but just make sure you groups
are prioritizing recovery and regeneration for optimal results
• Rest days
in and outside of the gym, and like always, learn your body.
Experiment with what you like and what feels natural and • Mental health breaks
healthy for you as an athlete.
9
Frequently asked questions

Build muscle or lose fat?

Building muscle should be your primary goal. You can lose fat and gain muscle at
the same time when you first start lifting. When you are lifting (properly and
consistently) you will go through “body recomposition”. This means you’re going to
lose fat which will alter your body’s proportions.

Will I look bulky?

You will not get bulky like a man. As a woman it is physically impossible for girls to
get huge muscles without performance enhancing drugs (aka steroids). We do not
produce enough testosterone to get huge and have primarily estrogen, lucky us!

Why do the “same” workouts for 4 weeks?

There are some key staple movements. By repeating movement patterns, the body
becomes more efficient at moving a specific way, your muscles grow stronger
and get more endurance meaning they can withstand longer amounts of exercise
without fatigue. You will find you can train harder.

What makes a good workout?

As a beginner, it can be hard to identify what makes a good workout especially
when you’re new to lifting weights. Mind to muscle connection is very important in
your development, always start with lighter weight and work your way up. Be patient
with yourself! You will see those results as the weeks go on. Stick to your workout, and
do each movement slowly.

10
I hope this guide finds you much success
and I’m looking forward to seeing the results
of your fitness transformations. Good luck
on your journeys over the next 8 weeks. It’s
going to be tough, but the most rewarding
challenge of your life. Promise it’ll be worth
it! Work hard, don’t give up and LET’S GET
THAT HOT BOD YOU DREAM ABOUT ;)

11
PHASE 1
WEEKS 1-4
 DAY 1
Legs & Glutes

Cardio: 30 minutes of elevated heart rate movement.

Examples: Stair master, running, incline walking, biking, HIIT.

(Smith machine) Squats

Load smith machine barbell onto traps and shoulders. With
feet shoulder width apart, core tight and chest up, keep
neutral spine and lower body into squat position. Use lower
body and core to explode up and drive barbell back to origin
point.

3 SETS 8 REPS

Leg Press Machine

Sitting in leg press machine, extend legs onto machine
shoulder-width apart at a 90 degree angle. Push up through
heels until legs are fully extended, but never locked. Retract
legs back to starting position just before weight touches rest
spot, and repeat.

3 SETS 10 REPS

Dumbbell Calf Raise

Standing with feet shoulder-width apart, dumbbells placed
in both hands, and arms resting at sides, raise up slowly on
tippy toes. Hold position for two seconds, reset and repeat.

3 SETS 12 REPS

Alternating Dumbbell Lunges

With dumbbells resting at side, lunge forward in walking
position and switch legs every rep.

3 SETS 5 REPS EACH LEG

Cool Down: Jog 0.5 of 1 mile on the treadmill

13
 DAY 2
Arms

Cardio: 30 minutes of elevated heart rate movement.

Examples: Stair master, running, incline walking, biking, HIIT.

Db Curls
Starting with both dumbbells at your side, bring dumbbell up
vertically, curling into horizontal position once weight passes
pectoral muscle.

3 SETS 10 EACH ARM

Front/Lat Raise Jumping Jack

Keeping spine neutral, raise dumbbells in a lateral position
while feet come out in “jumping jack” position. Bring feet back
together while simultaneously bringing arms back down to
resting state. Repeat full body motion switching arms to front
shoulder raise position.

3 SETS 30 SECONDS 30 SECOND REST

Battle Ropes
Using battle ropes, stand in a squat position. Bring arms up
and down in a “drumming” motion. Slightly lean forward and
engage core.

3 SETS 15 SECONDS

Overhead Shoulder Press

Sitting with a bench set at a 90 degree angle, start with
dumbbells gripped horizontally resting at shoulder length.
Press dumbbell above head until arms are fully extended but
not locked. Bring arms back to starting position and repeat.

3 SETS 8 REPS

14
 DAY 2 CONTINUED
Ab Finisher

Plank
Start with body in planking position: elbows and forearms flat
on ground, back parallel to ground, legs straight and core
engaged.

3 SETS 30 SECONDS

Bicycle Crunch
Lay with back on the ground and lift head up putting arms
behind head. With legs and knees bent, rotate in
side-crunching motion.

3 SETS 30 SECONDS

Stars
Lay on back with legs out shoulder-width apart, arms above
head flat on ground (body should resemble a star), and bring
legs and arms in, in a crunching position. Motion should be
similar to opening and closing a fist. Repeat for desired reps.

3 SETS 30 SECONDS

Cool Down: Jog 0.5 of 1 mile on the treadmill

15
 DAY 3
Recovery

Stretch. Rest. Recover.

16
 DAY 4
Back & Shoulders

Cardio: 30 minutes of elevated heart rate movement.

Examples: Stair master, running, incline walking, biking, HIIT.

Seated Cable Row

Sit back at a 90 angle on the lateral press machine. Using the
row cable located below lat press, extend arms and grip bar
handles. Bring attachment toward body bending elbows and
arms at a 90 degree angle, reset and repeat.

3 SETS 10 REPS

Seated Lat Pulldown

Sitting on a pulldown machine, lean back slightly. Reach
overhead and grab the bar keeping neutral spine. Pull the
bar down slightly above chest. Allow the bar to reset at the
starting point and repeat.

3 SETS 10 REPS

Bench Supported Dumbbell Row

Using a dumbbell in the arm furthest from the bench, place one
bent knee on the bench and bend over at a slightly 90 degree
angle. Place your free hand in front of your body on the bench
for support. Arch back and come up to a 45 degree angle. Using
an upwards rowing motion, retract the scapula and aim to bring
the dumbbell past the hip pocket area of shorts/sweatpants.

3 SETS 8 REPS EACH ARM

Shoulder Taps
Starting in plank position, keep spine and back neutral, lift
one arm across the body to tap opposite shoulder. Alternate
arms and repeat movement.

3 SETS 30 SECONDS 30 SECOND REST

Dumbbell High Shrugs

Start standing in upright position with feet flat on the ground.
With dumbbells in hand, retract shoulders back slightly and
shrug in an upwards motion holding at the top for about 2
seconds, reset and repeat.

3 SETS 10 REPS
17
 DAY 4 CONTINUED
Ab Finisher

Toe Touches
Lay flat on back with hands straight at sides of body. Bring
legs up at a 45 degree angle, bend at waist keeping butt on
ground, and attempt to touch toes in a repeated motion.

3 SETS 30 SECONDS

Flutter kicks
Lay flat on back with hands straight at sides of body. Bring
legs about half a foot off the ground up and down in an
alternating fluttering motion

3 SETS 30 SECONDS

Suitcase Crunch
Sit on the ground with legs bent and soles of feet flat on the
floor. Lean back and lift soles of feet off the floor, keeping legs
bent. Place arms behind body keeping body stable, and crunch
back and forth for intended amount of reps.

3 SETS 30 SECONDS

High Plank
Start in planking position, extend arms fully with palms on the
ground, engage core and hold.

3 SETS 1 MINUTE

Cool Down: Jog 0.5 of 1 mile on the treadmill

18
 DAY 5
Heavy Cardio & HIIT

Treadmill Sprints
30 seconds of all out sprinting, slow the treadmill down to half
the speed of the sprints, jog for 30 seconds, repeat 8-10 times.

Ball Slams
Starting with feet shoulder-width apart, bend at knees, slam
weighted medicine ball from above head to ground. Catch
the ball and repeat incorporating hand eye coordination and
speed.

3 SETS 30 SECONDS 30 SECOND REST

Squat Vert Jumps

Start by standing in place and bend down in squatting
position. From squat position, jump up vertically using arms
to help force your body up in the air, repeat.

3 SETS 30 SECONDS 30 SECOND REST

Burpees
Dual motion exercise consisting of a push-up followed by a
leap into the air, and repeat.

3 SETS 10 REPS

19
 DAY 5 CONTINUED
Heavy Cardio & HIIT

Jump Ropes
Grab jump rope, jump up and down repeatedly in a
moderately fast tempo.

3 SETS 30 SECONDS 30 SECOND REST

Crunches
Lie down on your back. Plant your feet on the floor, hip-width
apart. Bend your knees and place your arms across your
chest. Contract your abs and inhale.

3 SETS 30 SECONDS

Upper Ab Holds
Lie down on your back. Plant your feet on the floor, hip-width
apart. Bend your knees and rest your arms on the side of your
body. Bring chin to chest and hold position.

3 SETS 30 SECONDS

Treadmill Cool Down

With treadmill on an incline of 5 or higher, walk at a
moderately brisk pace keeping arms pumping.

10 MINUTES

Cool Down: Jog 0.5 of 1 mile on the treadmill

20
PHASE 2
WEEKS 5-8
 DAY 1
Legs & Glutes

Cardio: 30 minutes of elevated heart rate movement.

Examples: Stair master, running, incline walking, biking, HIIT.

Barbell Back Squats

Load barbell onto traps and shoulders, feet shoulder
width apart core embraced and chest up, lower body into
squatting position, keep a neutral spine, use lower body and
core to explode up and drive barbell back to origin point.

4 SETS 8 REPS

Leg Press Machine

Sitting in leg press machine, extend legs onto machine
shoulder-width apart at a 90 degree angle. Push up through
heels until legs are fully extended, but never locked. Retract
legs back to starting position just before weight touches rest
spot, and repeat.

4 SETS 10 REPS

Dumbbell Calf Raise

Standing with feet shoulder-width apart, dumbbells placed
in both hands, and arms resting at sides, raise up slowly on
tippy toes. Hold position for two seconds, reset and repeat.

4 SETS 15 REPS

Bulgarian Split Squat

With dumbbells in hand and using bench or flat surface,
stand with back to the bench, place top of foot on surface
with soles of feet facing up, using opposite leg lunge down
keeping dumbbells strictly at sides and come back up
keeping upper body straight. Repeat motion for intended
amount of reps and do the same with opposite leg.

4 SETS 8 REPS EACH LEG

Cool Down: Jog 0.5 of 1 mile on the treadmill

22
 DAY 2
Arms

Cardio: 30 minutes of elevated heart rate movement.

Examples: Stair master, running, incline walking, biking, HIIT.

Kettlebell Curls
Sitting upright on the bench, grip the kettlebell firmly on
both sides. Curl bell up to chin level, retract back to starting
position and repeat.

4 SETS 8 REPS

Pushup
From high plank position, bend at elbows lowering body and
chest towards the ground keeping spine neutral and legs
fully extended. Come back up and repeat.

4 SETS 8 REPS

Cable Tricep Push Downs

Set cable just a heads length with rope hanging down, rotate
shoulders back, chin down, chest out with a slight bend in
knees, pull ropes down to hips and apart.

4 SETS 10 REPS

Battle Ropes
Using battle ropes, stand in a squat position. Bring arms up
and down in a “drumming” motion. Slightly lean forward and
engage core.

4 SETS 30 SECONDS

Overhead Shoulder Press

Sitting with a bench set at a 90 degree angle, start with
dumbbells gripped horizontally resting at shoulder length.
Press dumbbell above head until arms are fully extended but
not locked. Bring arms back to starting position and repeat.

4 SETS 8 REPS
23
 DAY 2 CONTINUED
Ab Finisher

Plank
Start with body in planking position: elbows and forearms flat
on ground, back parallel to ground, legs straight and core
engaged.

4 SETS 1 MINUTE

Flutter Kicks
Lay flat on back with hands straight at sides of body,
bringing legs about half a foot off ground up and down in an
alternating fluttering motion.

4 SETS 30 SECONDS

Toe Touches
Lay flat on back with hands straight at sides of body. Bring
legs up at a 45 degree angle, bend at waist keeping butt on
ground, and attempt to touch toes in a repeated motion.

4 SETS 30 SECONDS

Cool Down: Jog 0.5 of 1 mile on the treadmill

24
 DAY 3
Recovery

Stretch. Rest. Recover.

25
 DAY 4
Back & Shoulders

Cardio: 30 minutes of elevated heart rate movement.

Examples: Stair master, running, incline walking, biking, HIIT.

Seated Cable Row

Sit back at a 90 angle on the lateral press machine. Using the
row cable located below lat press, extend arms and grip bar
handles. Bring attachment toward body bending elbows and
arms at a 90 degree angle, reset and repeat.

4 SETS 8 REPS

Seated Lat Pulldown

Sitting on a pulldown machine, lean back slightly. Reach
overhead and grab the bar keeping neutral spine. Pull the
bar down slightly above chest. Allow the bar to reset at the
starting point and repeat.

4 SETS 8 REPS

Bench Supported Dumbbell Row

Using a dumbbell in the arm furthest from the bench, place one
bent knee on the bench and bend over at a slightly 90 degree
angle. Place your free hand in front of your body on the bench
for support. Arch back and come up to a 45 degree angle. Using
an upwards rowing motion, retract the scapula and aim to bring
the dumbbell past the hip pocket area of shorts/sweatpants.

4 SETS 8 REPS EACH ARM

Shoulder Taps
Starting in plank position, keep spine and back neutral, lift
one arm across the body to tap opposite shoulder. Alternate
arms and repeat movement.

4 SETS 45 SECONDS 45 REST

Dumbbell High Shrugs

Start standing in upright position with feet flat on the ground.
With dumbbells in hand, retract shoulders back slightly and
shrug in an upwards motion holding at the top for about 2
seconds, reset and repeat.

4 SETS 10 REPS
26
 DAY 4 CONTINUED
Ab Finisher

Toe Touches
Lay flat on back with hands straight at sides of body. Bring
legs up at a 45 degree angle, bend at waist keeping butt on
ground, and attempt to touch toes in a repeated motion.

4 SETS 30 SECONDS

Flutter kicks
Lay flat on back with hands straight at sides of body. Bring
legs about half a foot off the ground up and down in an
alternating fluttering motion

4 SETS 30 SECONDS

Stars
Lay on back with legs out shoulder width apart, arms above
head flat on ground (body should resemble a star), and bring
legs and arms in, in a crunching position. Motion should be
similar to opening and closing a fist. Repeat for desired reps.

4 SETS 30 SECONDS

Needle/Thread Obliques Exercise (each side)

Lay on side of body using bent elbow to prop body up,
straighten legs out and balance on side using elbow and
sides of feet, opposite arm should mock a “needle and
thread” motion coming underneath body and back up above
body straightened out

4 SETS 10 REPS

Cool Down: Jog 0.5 of 1 mile on the treadmill

27
 DAY 5
Heavy Cardio & HIIT

Treadmill Sprints
30 seconds of all out sprinting, slow the treadmill down to half
the speed of the sprints, jog for 30 seconds, repeat 8-10 times.

Ball Slams
Starting with feet shoulder-width apart, bend at knees, slam
weighted medicine ball from above head to ground. Catch
the ball and repeat incorporating hand eye coordination and
speed.

4 SETS 30 SECONDS 30 SECOND REST

Squat Vert Jumps

Start by standing in place and bend down in squatting
position. From squat position, jump up vertically using arms
to help force your body up in the air, repeat.

4 SETS 30 SECONDS 30 SECOND REST

Burpees
Dual motion exercise consisting of a push-up followed by a
leap into the air, and repeat

4 SETS 12 REPS

28
 DAY 5 CONTINUED
Heavy Cardio & HIIT

Jump Ropes
Grab jump rope, jump up and down repeatedly in a
moderately fast tempo.

4 SETS 30 SECONDS 30 SECOND REST

Crunches
Lie down on your back. Plant your feet on the floor, hip-width
apart. Bend your knees and place your arms across your
chest. Contract your abs and inhale.

4 SETS 30 SECONDS

Upper Ab Holds
Lie down on your back. Plant your feet on the floor, hip-width
apart. Bend your knees and rest your arms on the side of your
body. Bring chin to chest and hold position.

4 SETS 30 SECONDS

Treadmill Cool Down

With treadmill on an incline of 5 or higher, walk at a
moderately brisk pace keeping arms pumping.

20 MINUTES

Cool Down: Jog 0.5 of 1 mile on the treadmill

29
RECIPES
BY CHEF BERNARDI
ENTREE’S
 Cuban Turkey Picadillo
Makes about 4-5 servings

1. Heat up a pan on medium-high heat. Once

2 Lb ground turkey 97% heated, spray with olive oil spray.
1 Red bell pepper, diced
2. Add diced onions and peppers, stirring constantly
1 Small yellow onion, diced
for 3-4 minutes until they begin to soften. Lower
4 Garlic cloves, minced
heat if necessary.
2 Tsp ground cumin
3. Add minced garlic, stirring for another 2-3
2 Tsp oregano
minutes.
2 Tsp ground garlic
powder or adobo (use less 4. Add the ground turkey to the pan. Season with
salt if you add adobo)
cumin, oregano, garlic powder, salt and pepper.
1-2 Bay leaf
5. Mix in the pepper, onions and garlic. Break up the
8 Oz tomato sauce or
diced tomato turkey into smaller pieces until the turkey is no
2 Tbsp olive juice (or white longer pink.
vinegar) - optional
6. Once the turkey is no longer pink, add tomato
Green olives sauce, olive juice, olives and bay leaf. Let sit on
Salt and pepper to taste medium-low heat for about 15 minutes.
Olive oil spray
7. Remove bay leaf, top with cilantro and serve with
Cilantro for garnish
brown rice or potatoes.

I always like to say, add seasonings to your taste!

31
 Mojo Shredded Chicken Breast
Makes about 5-6 servings
Mojo Marinade
2 Small navel oranges,
juiced
6-8 Limes, juiced
3-6 Garlic cloves, minced
4 Green onions, chopped
2 Tbsp chopped cilantro
Chicken
2 Lbs chicken breast,
skinless boneless
1 Tsp ground cumin
1 Tbsp paprika
1 Tbsp onion powder
2 Tsp extra virgin olive oil
Salt and pepper to taste
Water or broth (enough to
cover chicken)
1. In a bowl, squeeze lime and oranges, add minced
garlic, chopped green onions, and cilantro. Set
aside.
2. Season whole chicken breast with extra virgin
olive oil, cumin, paprika, onion powder, salt, and
pepper.
3. Heat up a wide bottom pot on medium-high
heat. Once heated, spray with olive oil spray or a
bit of extra virgin olive oil.
4. Without crowding the pot, add the chicken breast
for about 5-7 minutes or until the outside are
golden. Flip the chicken breast and do the same
for the other side. (If needed, use another pan
or sear a few chicken breasts at a time and set
aside until you’re done, then add them back into
the pot.)
5. One all the chicken is seared, add the marinade
for about 2 minutes. Then cover the chicken with
water or broth. Lower to medium-low heat. Cover
and cook until chicken is fork tender. Add water or
broth if needed during cooking.
6. Once the chicken is fork tender, shred using forks
or tongs and let the marinade soak up. Serve and
enjoy.
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Grilled Cilantro Chimichurri Steak
Makes about 4 servings
Cilantro Chimichurri
1 Large Bunch of Cilantro
4 Green Onion
3-5 Fresh Cloves Garlic,
Minced
3 tbsp Red Wine Vinegar
1 tbsp Extra Virgin Olive Oil
1 tsp Crushed Spicy Red
Pepper
3 tbsp water
Salt and Pepper to taste
1-1/2 lbs Flank steak
1. In a blender or food processor, add cilantro, green
onions, garlic, red wine vinegar, extra virgin olive
oil, crushed spicy red pepper, salt, pepper, and
water. Blend together until desired consistency.
Add water or vinegar if needed.
2. Use some of the cilantro chimichurri to marinate
the flank steak for 30 minutes-4 hours. Reserve
the rest of the cilantro chimichurri in the fridge.
Add a bit of salt to the steak in necessary.
3. Heat up the grill or a grill pan. Once heated, the
flank steak to the grill.
4. Cook until your desired temperature. Once ready,
rest the steak for 5 minutes before slicing. Cut
against the grain.
5. Top with cilantro chimichurri.
Can be made with chicken as well! Store leftover
Chimichurri in a tightly sealed container for up to a
week.
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RECIPES
BY CHEF BERNARDI
SIDES
 Roasted Sweet Potatoes
Makes about 4 servings

1. Preheat oven to 375F.

2 sweet potatoes, peeled,
Cubed or wedged
1/2 tbsp garlic powder
1/2 tbsp paprika
1/2 tbsp Italian seasoning
Salt and pepper to taste
1/2 tbsp Extra virgin olive
oil
2. Toss sweet potato in oil, paprika, italian seasoning,
garlic powder, salt and pepper.
3. Spray pan with olive oil spray or add aluminum
foil.
4. Spread sweet potatoes evenly along the pan.
Cover in foil and cook for about 25-35 minutes to
until fork tender. Place back in oven uncovered
and cook for another 5-10 minutes.

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 Roasted Broccoli
Makes about 4 servings

1. Preheat oven to 375F.

2 large broccoli crowns,
cut into florets 2. Season broccoli florets with oil and seasoning mix
1/2 tbsp Extra Virgin Olive to taste.
Oil
3. Spread out broccoli on pan. Spray a bit of water
to broccoli to help steam.
Seasoning Mix
1 tsp garlic powder 4. Cover broccoli with aluminum foil and cooked
1 tsp onion powder for about 15-20 minutes. Remove aluminum and
1/2 tsp paprika cook for another 5-10 minutes or until tender.
1/2 tsp coriander
1/2 tsp cumin (Mrs. Dash Garlic and Herb seasoning is a great
1/2 Cayenne Pepper quick and easy alternative to the seasoning mix. Just
1/2 Dried thyme or Italian add salt to taste. Store seasoning for future use)
seasoning
Salt and Pepper to taste

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 Quinoa

1. Always rinse quinoa under running cold water for

1 cup Quinoa about 1 minute. Drain.
2 cups vegetable or
chicken broth 2. Add quinoa and broth to a pot and bring to a boil
on high heat.

3. Once boiling, lower heat to medium low and

cover. Cook for about 15 minutes.

4. Remove lid and cook for another 10 minutes or

until tender. Once ready, fluff up using a fork.

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 Spicy Asparagus
Makes about 4 servings

1. Season asparagus with oil and Chef Bernardi

2 tsp Chef Bernardi Fusion
Seasoning (can Sub
Mrs. Dash Chipotle Blend
or use Broccoli Seasoning
Mix)
1/2 tsp Olive Oil
Salt to taste
Fusion Seasoning.
2. Heat nonstick pan on medium heat. Once hot,
add asparagus and cook until slight color and
softness.
3. Add 1 tbsp of water, lower heat to medium-low
and cover until asparagus is tender to your liking.

You can also use the same recipes for green beans.

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 Sweet Potato Egg Muffins
Makes about 4-6 servings
2 Sweet potatoes, peeled
and shredded
12 Eggs, egg whites only
1/2 Yellow onion, diced
5-6 Mini sweet bell
peppers, diced
1 Cup chopped
mushrooms or spinach
6 Slices canadian bacon
2 Tsp all purpose flour
Shredded cheese is
optional
Salt and pepper to taste
This recipe can be made
vegetarian friendly by
removing canadian bacon
and adding any other
vegetables like zucchini, kale,
squash, and more.
You can also substitute
canadian bacon for bacon,
turkey bacon, or breakfast
sausage.
1. Preheat your oven to 375 F.
2. Shred sweet potato using the larger grater side. Using
hands or paper towels, squeeze out as much water as
possible from the shredded sweet potato.
3. Add flour and 1 egg to the sweet potato mixture,
mixing it until it all comes together.
4. Using a cupcake pan, spray the pan with olive oil and
add a spoonful of sweet potato mixture, patting it
around the inside of the mold making sure its even on
the bottom and sides and leaving the middle empty.
5. Once the molds are filled (fill as many as you want or
can), put into the oven for about 15 minutes.
6. While that is in the oven, heat up a pan with a little
bit of olive oil. Add the peppers, onions, and chopped
canadian bacon and cook until the peppers and
onions are soft. Add in chopped mushrooms or
spinach and cook for another few minutes. Remove
from heat and set aside.
7. Add your egg whites to a bowl, add the mixture to the
eggs, salt, pepper, and cheese (optional) and mix it all
up.
8. Scoop some of the egg mixture into each cupcake
mold making sure they aren’t completely filled (egg
will rise in the oven)
9. Once filled, put back in the oven and cook for about
20-25 minutes or until slightly golden and fully cooked
in the middle.
10. Let cool for a few minutes and carefully remove from
cupcake pan. Enjoy!
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 Jalapeno Mango Turkey
Breakfast Sausages
Makes about 4-5 servings

1. In a bowl, mix the turkey, mango, jalapeño, onions,

1-1/2 Lbs ground turkey and seasonings together. Once mixed, shape into
97%
small patties.
1/4 Mango, diced
1/2-1 Jalapeño, small 2. Heat up a non-stick pan on medium high heat.
diced (can sub bell Once heated, spray with olive oil and add turkey
pepper for no spice)
patties.
1/2 Onion, diced
1 Tbsp garlic powder 3. Cook until golden on both side and fully cooked in
1/2 Tbsp paprika the middle.
1 Tsp cumin
1 Tsp cilantro, thyme,
The patties can also be frozen raw and cooked when
parsley, or sage needed, sub mango for pineapple or spinach.
Salt and pepper to taste

40
 Breakfast Potato Hash
Makes about 4 servings
2 Large russet or yukon
gold potatoes or sweet
potatoes, cubed
1/2 Bell pepper, diced
1/2 Onions, diced
1/2 -1 Cup vegetable broth
(or water)
1/2 Tsp cumin
1 Tsp parsley, fresh or dried
1 Tsp garlic powder
1 Tsp paprika
Salt and pepper to taste
2 Tsp extra virgin olive oil
1. Heat a pan on medium high heat. Add potatoes
and vegetables and some broth. Allow potatoes
to cook until barley tender and liquid is absorbed,
about 8-10 minutes. Drain potatoes if needed.
2. Heat up a non-stick pan on medium high heat.
Add extra virgin olive oil to pan. Add peppers and
onions, cook until soft.
3. Next, add potatoes and seasonings. Cook for a
few minutes letting the potatoes brown on the
outside. Add vegetable broth slowly if needed
until potatoes are fork tender.
(Pair with sunny side up egg and some sliced
avocado for a perfect breakfast.)
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 Nat’s Favorite
Chicken Carbonara Pasta
Makes about 5-6 servings

1. Bring a large pot of salted water to a boil, add the

1 - 16oz box protein pasta
of choice
4 Eggs, large
3/4 Cup shredded
parmesan cheese
1/3 Cup low fat half and
half
4 Tbsp chopped pancetta
or bacon, raw
3 Garlic cloves, minced
2 Boneless skinless
chicken breast, cut into
strips
1/4 Cup basil, chopped
Salt and pepper to taste
Garnish with basil and
parmesan
pasta and cook it until it is al dente. Reserve 1/2
cup of pasta water before you strain the pasta.
2. In a bowl, combine the eggs, low fat half and half,
parmesan cheese, basil, and a pinch of salt and
pepper and mix together.
3. Heat up a pan on medium heat. Once hot, add
pancetta or bacon to the pan. Cook until crispy
and cooked through. Set aside on a paper towel
to soak up excess oil. Leave the rest of pancetta
fat in the pan.
4. Add in chicken strips and minced garlic. Season
with salt and pepper and cook chicken until it is
fully cooked through.
5. Put the pancetta back in the pan and add your
protein pasta. Turn the heat to low and wait
about 3 minutes and then add egg and cream
mixture. Cook for about 2 minutes and serve. Stir
in about 2 tbsp of pasta water until the sauce is
creamy.

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 Healthy snack alternatives
certified by the snack queen
• Nut thins seal salt (instead of • Greek yogurt w/ strawberry &
crackers) granola
• Skinny Pop Popcorn (Low Cal • Xeela Protein Smoothie
Snack • Frozen peanut butter banana
• Hippeas - organic chickpea puffs bites
(instead of chips) • Homemade Trail mix (Sunflower
• Protein Bars (alani Nu Oreo bars Seeds, Pistachios, Cashews and
are my fave!) almonds are good!)
• Veggie Chips • Hard boiled eggs
• PopCorner Chips • Root chips
• PB & J Rice Cakes • Hu Grain Free Snickerdoodle
• Skinny Dipped Almonds (For that cookies
Chocolate Fix) • Siete Churro Chips (Healthy Sweet
• Siete Tortilla Chips Treat)
• Ground Up Cauliflower Pretzels • Halo Top (Low Cal yummy Ice
(Same Taste, Low Cal) cream)
• Thrive Market Grain Free Puffs • Kodiak Cakes, Pancakes & waffles!

43
 Thank you so much
for participating in Natalie’s
8-week fitness transformation!

44
XEELA Fitness
@xeelafitness

Have questions? Email our trainer!

xavier@xeelafitness.com

Natalie Mariduena
@natalienoel

Check out her transformation!

Youtube.com/@xeelafitness7528

Chef Camille Bernardi

@chefbernardi

Email: ChefCamilleBernardi@gmail.com
Website: ChefCamilleBernardi.com

Graphic design by Amanda Aldeir

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