SWEAT with Jess!: NEW (aka VIRGINS) Kravers

Here is all you need to know about being a KRAVER!

I have been VERY successful with KRAVE because of the gym community it has provided! YOU will help by spreading the word, bringing a friend!! KRAVE stands for: Knowledge, Results, Appreciation, Victory, Energy! With KRAVE and being a part of it, that is what you will get! So many people have started various programs and have failed because of lack of accountability and lack of knowledge! You do not have to worry about that. YOU are now a part of a great group of people; men and women young and old! It's all about YOUR potential and what YOU can do! With KRAVE, you get the following:

A WORKOUT of the WEEK along with VARIOUS cardio routines! Start with what you can but make sure it's challenging, and then increase as you go!
YOU will receive WEEKLY emails on tips, stories, kudos to other clients, various workout challenges, news articles! It's endless!!!
I have attached an excellent grocery list! Your diet, NEVER "a diet" is what you feed your body and how you FUEL yourself. YOU only get one body, treat it right! So, your diet is 80% of where your results will come from. I am a strong believer in 5 meals per day- breakfast, snack, lunch, snack, dinner! I have also attached some various meal plans to go off of to see what works for you!
JESSICASKRAVERS Blog: please sign up so you can get the Workout of the Week to do on your own or with a buddy! Also, I include great recipes and protein shakes and TIPS! Read up on it! You'll love it!
http://jessicaskravers.blogspot.com/ click on that, save as a favorite!
LIFT! TO get the tone look and get rid of the fat, you HAVE to lift! Men have 10x the testosterone woman have you can NEVER bulk! DO NOT fear the weights! Read more on my blog about that!

PLEASE ask any questions you MAY have! Knowledge is KEY to success! You will come to know, that I am 120% committed to helping others achieve their fitness goals because there is NO price tag on helping people find PURE happiness and confidence in themselves!!!!! Now that you are a part of our Personal Training Team with LA Fitness, you will be able to use your training sessions for one-on-one training and/or KRAVE! KRAVE will be a full hour long.

KRAVE is every Tuesday and Thursday from 6pm to 7pm! Come to one a week or two… The main point, is I want you LIFTING and strength training because MUSCLE gets rid of the FAT!! I’m SOOOO happy that you took this step for YOU and are putting YOURSELF first!!!!

"IF it was easy, everyone would do it. Keep your head high and keep going. Your mind always gives up before the body."

GROCERY LIST
Protein
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughi,
tilapia, Sardines)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder (Whey, Casein, Soy, Egg)
Eggs
Low or Non-Fat Cottage cheese, Ricotta
Ribeye Steaks or Roast
Top Round Steaks or Roast (stew meat, London broil, Stir fry)
Top Sirloin (Sirloin Top Butt)
Beef Tenderloin (filet mignon)
Top Loin (NY Strip Steak)
Flank Steak (Stir Fry, Fajitas)
Eye of Round (Cube meat, Stew meat, Bottom Round)
Ground Turkey, Turkey Breast slices
or cutlets (*no processed deli or sandwich meats)

Fibrous Carbs
Green Leafy lettuce (red, green, romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers (Green or Red)
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Carrots
Eggplant
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

Soybeans

Black beans

Garbonzo beans

Pinto beans

Complex Carbs
Oatmeal (Old fashioned, Quick oats, Irish steal cut)
Sweet Potatoes, Yams
Brown rice
Ezekial bread
Whole wheat bread

Fruit
bananas, oranges, apples, grapefruit,
peaches, strawberries, blueberries,
raspberries, lemons or limes

Healthy Fats
Natural Style Peanut Butter or Almond Butter
Olive oil, Safflower oil
Flaxseed oil
Fish Oil
Nuts (peanuts, almonds, walnuts)
Avacodo

Dairy
Eggs
Low of Non-Fat cottage cheese, Ricotta
Low or non-fat milk
Low fat or non-fat yogurt

Soy Milk (light options) vanilla and chocolate

Yogurt: “Chobani” GREEK yogurt

MISC

Sunbird Seasoning Packets (found in Asian aisle)

Sea Salt

Mustard
Garlic
Iced tea
Mushrooms
Herbal/Black/Green tea
Onions
Dry seasonings (Herbal, etc.)
Scallions
Lemon

SUPPLEMENTS

Multivitamin

Fish Oil

Whey Protein Powder

Iso Pure

Muscle Milk Light

MEAL PLANNING

Meal Plans

-Focus on eating 5 meals a day, force your metabolism to work EVEN if you’re NOT hungry! Always eat breakfast!

-Water and Vegetables are UNLIMITED; include them in all meals if possible!

-Ingredients: ONLY whole wheat, throw out any items you have with enriched, high fructose corn syrup, sugar as the first 8 ingredients!

“IF it doesn’t have a Mother or did not grow from the ground, DO NOT eat it!”

Every bit that you put in your body, COUNTS! Fuel your system! You only get ONE body! J

Meal #1	Fat	Protein	Carb
Breakfast (Chose one selection from each box ) You can make these into omelet options!	Peanut Butter (2 tbsp) Almonds (20 pieces) Reduced Fat Cheese (1/4 cup)	Turkey (3-4 slices) Turkey bacon (2 links) Turkey sausage (2 links) Egg Beaters (1 cup) 3 egg whites, 1 egg Protein Powder (1 scoop)	Whole wheat bread (2 pieces) Whole wheat wrap (1 large) Oatmeal (1/2 cup) Berries/Fruit (1 cup)

Snack:

(Pick one snack)

-Peanut butter (2 tbsp) on an apple

-Cottage Cheese (1/2 cup) with almonds (12 pieces

-Protein shake (1 scoop) w/ flax seed and fruit (1/2 cup)

-Peanut butter (2 tbsp) toast

-Protein bar (1 bar either power crunch, muscle milk light, or pure protein)

-Dannon yogurt with flaxseed, protein and granola

Meal #2	Fat	Protein	Carb
Lunch (Chose one selection from each box ) You can make these into salads	Almonds (20 pieces) Walnuts (12 pieces) Reduced fat cheese (1 slice)	Turkey (3-4 slices) Ground turkey (size of fist) Lean beef (size of fist) Tilapia (size of fist) Orange Ruffy (size of fist) Halibut (size of fist) Chicken (size of fist) Pork chops (size of fist) Steak (occasionally) (size of fist) Tuna (1 can) Egg Whites (3-4 eggs)	Whole wheat bread (2 pieces) Whole wheat wrap (1 large) Whole Wheat noodles w/ tomato sauce (1/2 cup) Brown Rice (1/2 cup) Berries/Fruit (1 cup) Green Beans Black Beans Soy Beans

Snack:

(Pick one snack)

-Peanut butter (2 tbsp) on an apple

-Cottage Cheese (1/2 cup) with almonds (12 pieces

-Protein shake (1 scoop) w/ flax seed and fruit (1/2 cup)

-Peanut butter (2 tbsp) toast

-Protein bar (1 bar either power crunch, muscle milk light, or pure protein)

-Dannon yogurt with flaxseed, protein and granola

Meal #3	Fat	Protein	Carb
Dinner (Chose one selection from each box ) You can make these into salads	Almonds (20 pieces) Walnuts (12 pieces)	Turkey (3-4 slices) Ground turkey (size of fist) Lean beef (size of fist) Tilapia (size of fist) Orange Ruffy (size of fist) Halibut (size of fist) Chicken (size of fist) Pork chops (size of fist) Steak (occasionally) (size of fist) Tuna (1 can) Egg Whites (3-4 eggs)	Green Beans Black Beans Soy Beans Corn Great Veggies to use for dinner: Asparagus Squash Zucchini Peppers Red Onion

Optional meals if you’re still hungry:

-Egg beaters and turkey bacon

-Omelet (peppers, turkey or turkey bacon, fat free cheese, onions) (3 egg whites, 1 egg)

-Protein shake (1 scoop, ice, water)

* chocolate protein (1 scoop) with peanut butter (1 tbsp), ice, and water J

* strawberry protein (1 scoop) with sugar free strawberry jelly (1 tbsp for flavor), ice, and water

* vanilla protein (1 scoop) with peanut butter (1 tbsp) or with skim milk (1/2 cup) , ice, and water

Sauces/Spices: Molly McButter Spike Seasonings Wee Willies Seasoning (Sweet Formula rocks for fish!!) Red Meat sauces	Supplements: Daily vitamin (take at night) Fish oil (2-3 pills per day in morning)	Drinks: -skim milk -water -ice tea -coffee (limit to 1-3 cups a day) -NO POP or sugared down drinks! -alcohol on occassion
Protein Bars: “Power Crunch” or “Muscle Milk Light” or “Pure Protein” or “Premiere” or “Carb Conscious”…nothing with more then 9 grams of sugar or 30 carbs Ideas for meals to make in bulk to make things easier! Tuna/Egg salad (make together or individual as well!) -10 boiled eggs (use about 1-3 of the boiled yolk) -6 cans of tuna or canned chicken -Light done right ranch or Omega 3 light mayo -Opt. pickle relish -mix all together and store in fridge Chicken/Steak -cut into square pieces (size of a quarter) -season with molly mcbutter and spike -2 tbsp of canola oil over meat (spread out) -lay on a cookie sheet and cook at 375 for 20-30 mins pending on how well done you like your steak, chicken should be good at this time! -pair the meat with any veggie, wrap, or rice Meals for Dinner (lower carb, if you want to add carb for family use rice or wraps) Taco Salad -Spinach leaves -lean beef, turkey burger, chicken, or steak -light sour cream -salsa -black beans -peppers and onions -light done right ranch -fat free cheese cook meat and add all together!