summer shape - Maximized Living

SUMMER SHAPE CHALLENGE
GET IN
SUMMER SHAPE
Get in your best shape anytime, anywhere
Summer Shape doesn’t have to mean long hours, expensive equipment and grueling crash diets. You will
have to work, but Maximized Living has resources that can help you get the body you want in just 12
minutes a day with minimal equipment and nutrition that doesn’t deprive you. This guide will provide you
with several of these resources, including general fitness tips, power food recipes and an accountability
calendar that will keep you on track throughout the next 28 days. Make sure you print this pamphlet out and
refer to it as you go along, and don’t forget to join us at your local Maximized Living Health Center where we
will celebrate your progress with you!
The 12-minute fitness solution
Our fitness information is based on Maximized Living’s cutting-edge exercise program, MaxT3. You may
have already gotten a copy of MaxT3 at the Summer Shape workshop. If you didn’t, ask your doctor how
you can get your hands on this life-changing resource.
The Summer Shape Pledge
I pledge to do whatever it takes to achieve real
health. I’m doing this not only for me, but for the
important people in my life. I’m committing to
exercise at least three days a week and to eat real
food for the next 28 days. I know that accomplishing
this task will change my life for the better and help
me develop a lifestyle that sticks.
Signed:
LET’S GO!
10 BITS OF SUMMER SHAPE WISDOM
1. Face reality.
In a National Weight Control Registry study, 98% of people who were actually successful at losing weight modified their food intake in some
way and 90% exercised daily. There is no miracle pill, but the good news is that Maximized Living is here to make it easier for you to achieve
the results you are looking for through the right education and resources.
2. It’s tough for a reason.
“Feel the burn” isn’t just a saying. When you put your maximum effort into a workout, you will definitely experience discomfort - but that
means it’s working! A workout that is easy to perform doesn’t challenge your body, and exercise that doesn’t challenge your body doesn’t
burn fat or build lean muscle. Tough work will pay off in results. Learn to embrace it.
3. More time doesn’t equal more results.
Unless you are training for a marathon, longer sessions of cardio may not be your best choice for fitness. While classic cardio burns fat while
you are exercising, it actually raises stress hormones and decreases testosterone and human growth hormone after you’re done. Metabolic
conditioning, as recommended by Maximized Living, consists of short bursts of high intensity exercise - about 12 minutes or less. This type
of exercise takes much less time and stimulates processes in your body that continue to burn fat for up to 48 hours after your workout!
4. Rise with the sun.
Ninety percent of people who consistently exercise work out in the morning. Waking up a half-hour early can become a habit relatively
quickly. Other than consistency, working out in the morning can also benefit you by boosting your energy and giving your brain a jump-start
for the day.
5. Go all the way.
You’ve heard the cliche, “Take the stairs instead of the elevator.” Although simple choices can add up, a longer walk in the parking lot is no
substitute for 12 minutes of metabolic conditioning. Be sure to couple an active daily lifestyle with regularly scheduled workouts.
6. Bring a friend.
If possible, work toward your goals with a friend or family member. Having someone participate with you increases your motivation, and that
person can also hold you accountable when it comes time to put in the work. Even if a friend can’t exercise with you, make sure you have
someone you can talk to for motivation and accountability.
7. Write it down.
Another great way to hold yourself accountable is to write down your progress. This is why we’ve provided an accountability calendar.
Simply writing down that you accomplished something not only feels good, but it keeps you focused on the long-term goal. Writing down
accomplishments lets you know where you need to improve and how far you’ve come.
8. Don’t sabotage your workout.
All of your hard work will lose its effect if you eat sugary, processed foods right after you are done. To get the best results, eat no carbs or
sugar for at least 2 hours after exercise. Instead look to healthy proteins. Ask your doctor about the Maximized Living Nutrition Plans book—
or our latest book Maximized Metabolix—for more in-depth nutrition information.
9. Snack smart.
The average amount of weight gain in a study of over 120,000 subjects equated to about one fun-size candy bar per day for 20 years leading to 16.8 extra pounds on the body. Replacing unhealthy snacks with things like nuts, berries and seeds can satisfy your hunger while
giving your body nutrients instead of extra weight.
10. Stay motivated.
“People often say that motivation doesn’t last. Well, neither does bathing - that’s why we recommend it daily.”
-Zig Ziglar
It’s important to remember your “Big Why” that will propel you to persevere along the path to real health. Whether your goal
is to be there for your grandchildren or to conquer a challenge you never thought you could, remind yourself daily and you will
soon see your vision coming to life.
ACCOUNTABILITY CALENDAR
These workouts are found in MaxT3. Ask your doctor for more information.
WEEK ONE
Superfast
Workout 1
Upper Body
Rest
Rest
Done?
Superfast
Workout 3
Core
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Done?
NOTES
Done?
Superfast
Workout 2
Lower Body
WEEK TWO
Superfast
Workout 4
Surge
Rest
Rest
Done?
Superfast
Workout 6
Lower Body
Done?
NOTES
Done?
Superfast
Workout 5
Upper Body
WEEK THREE
Fast
Workout 7
Upper Body
Rest
Rest
Done?
Fast
Workout 9
Core
Done?
NOTES
Done?
Fast
Workout 8
Lower Body
WEEK FOUR
Fast
Workout 10
Upper Body
NOTES
Done?
Rest
Fast
Workout 11
Lower Body
Done?
Rest
Fast
Workout 12
Core
Done?
POWER FOOD RECIPES
Fire Roasted Salsa with Sliced Veggies
An easy way to please your family and friends with a versatile dip, topping or condiment that tastes authentic! Using fire roasted tomatoes
gives this recipe a rich taste. Adjust the spice by adding more or less serrano peppers.
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6-8 small vine ripened organic tomatoes
1 handful cilantro
1-2 serrano peppers (seeds removed)
1 large clove garlic
1 tsp sea salt
1/4 tsp black pepper
Assorted sliced vegetables - for dipping
To fire roast the tomatoes, put them in a cast iron or stainless steel skillet (do not use your Thermalon/green pans for this – they will be
scarred for life) with no oil. Turn the heat to medium high and let the skins blacken. Turn periodically until the tomatoes are nicely charred.
Transfer tomatoes to a blender or food processor with the remaining ingredients and blend well. This salsa is terrific served warm but can be
stored in the refrigerator for about a week.
Grainless Rolls
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1½ cups almond flour
5 tablespoons psyllium husk powder
2 teaspoons aluminum-free baking powder
1 teaspoon sea salt
2 tablespoons apple cider vinegar
2 organic eggs or 3 organic egg whites
1 cup boiling water
Mix all of the dry ingredients together. Add the eggs and apple cider vinegar and mix well. Add the boiling water and continue to mix until
well combined. It will turn into a very sticky dough.
Split the mixture into 5 rolls. You will want to form them into nicely shaped rolls and place them on a parchment lined baking sheet.
Bake for 50 minutes at 350 degrees.
*Recipe modified from Maria Emmerich
Hummus with Celery
Great, simple snack for dipping.
• 1 can chick peas (garbanzo beans)
• 2 tablespoons reserved liquid from chickpeas
• 2 cloves garlic, pressed or minced
• 3 tablespoons extra virgin olive oil
• Juice of 1 lemon
• 1-2 tablespoons of tahini (sesame paste)
• Sea salt to taste
Optional
• Fresh parsley
• Paprika
• Cumin
• Cayenne pepper
Put chick peas, reserved liquid, lemon juice, salt, tahini and garlic in a food processor and blend until smooth. Slowly add the olive oil. You
can add more or less to your desired consistency. Add other spices to taste.
Serve with celery.
Broccoli Cranberry Salad
This is a popular recipe that has been improved with better ingredients. It is great for BBQ’s, picnics or potlucks.
• 5 cups raw broccoli florets, chopped
• 1/2 cup red onion, chopped
• 1/2 cup organic shredded cheese, optional
• 1 cup turkey bacon, cooked and crumbled
• 1 cup raw sunflower seeds
• 1 cup dried cranberries
Dressing
• 3/4 cup mayonnaise
• Stevia or xylitol to taste
• 2 tablespoons red wine vinegar
• 1/4 teaspoon red pepper
Combine all salad ingredients in a large mixing bowl; mix well. Combine dressing ingredients in a small mixing bowl. Mix until thoroughly
combined using a fork or wire whisk. Add dressing to salad and mix well. Refrigerate 1 hour.
Sweet and Savory Salad with Blackberry Vinaigrette
• 1 can chick peas (garbanzo beans)
• 6 cups organic mixed greens
• 2 cups organic spinach
• 1 cup walnuts, whole or coarsely chopped
• 4 handfuls blackberries (for garnish)
• 1-2 granny smith apples
• Organic roasted turkey or wild caught smoked salmon
• 1/2 cup organic gorgonzola cheese, optional
• 1 avocado, sliced, optional
Dressing
• 1 tablespoon grapeseed or coconut oil
• 1 tablespoon grated onion or shallots
• 1 small clove garlic, minced or pressed
• 1 pint blackberries
• 1/2 cup apple cider vinegar
• 2 tablespoons balsamic vinegar
• 1/2 teaspoon spoonable stevia
• 1/2 teaspoon sea salt
• 1/4 teaspoon ground black pepper
• 1/2 cup olive oil
In a non-toxic (non-Teflon) skillet, heat the coconut oil over med-high heat. Add the onions and garlic and cook for about a minute. Add the
blackberries and let break down (about 1-2 min). Pour in the vinegars and stir to combine.
Transfer mixture to a blender or food processor and add the stevia, salt, and pepper. Blend until smooth and add the olive oil slowly with
blender or food processor. If you want to remove all seeds, strain through a mesh strainer.
Place the greens on a plate. Put remaining ingredients as desired and drizzle with dressing. For a nice presentation, put apples, blackberries,
walnuts, and turkey in sections around the edges of the greens.
Advanced Plan “Mac” and Cheese
This is an unbelievably decadent recipe that is Advanced Plan approved and also very versatile. You simply won’t believe how good it is
when poured over untraditional “noodles.”
• 1/4 cup organic butter
• 3 tablespoons organic cream cheese
• 1/4 cup organic chicken broth
POWER FOOD RECIPES cont.
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1 cup organic cheddar cheese, shredded
Sea salt and pepper (to taste)
Additional shredded cheese (for topping)
2 jars of hearts of palm
In a saucepan, melt butter over medium heat. Stir in cream cheese and broth and stir until completely combined and smooth. Reduce heat
slightly and add cheese, stirring until melted.
Add salt and pepper to taste. Remove from heat.
Instead of traditional macaroni noodles, simply, cut two jars of hearts of palm into discs (or moon shapes by cutting the cylinder in half
lengthways then into slices) and boil in filtered water for 5-7 minutes. Drain well and add cheese sauce. Put into a baking dish and top with
cheese and bake at 350 degrees until bubbly.
Old Fashioned BBQ Chicken
Marinating the chicken makes it juicy and tender and cooking it on indirect heat helps cut down on the harmful carcinogens that can occur
with high temperature cooking.
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4 organic bone-in, skin-on chicken breasts
1/2 cup apple cider vinegar
1/2 cup olive oil
2 teaspoons poultry seasoning
Place the chicken breasts in a deep dish or bowl. Mix with marinade ingredients and combine thoroughly.
Marinate at least 30 minutes and up to overnight.
Place on a hot grill but not on direct flame.
Close lid of grill and turn periodically until done (about 25 minutes). Baste with remaining marinade if desired. Serves 4.
Fish Tacos with Baja Slaw
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Wild-caught white fish
1 cucumber
1/2 head cabbage
2 tomatoes
1/2 large onion
1 red bell pepper
Any hot pepper you like (jalapeño, poblano, etc.)
1 handful fresh cilantro, chopped
Sea salt and pepper to taste
1/2 cup grapefruit juice
1/2 cup lime juice
Season fish with salt, pepper and chili powder to taste and grill or broil to desired doneness.
Slice cucumber, cabbage, tomatoes, onion and peppers very thin. Add cilantro, salt, pepper, grapefuit juice and lime juice. Let marinate for
at least 30 minutes for best flavor.
Advanced Plan
Put the slaw on a plate and top with fish
Core Plan
Put fish in a sprouted grain tortilla and top with slaw
Protein Packed Brownies
This recipe is nothing short of amazing. They taste and look just like traditional brownies but these are actually nutritious and loaded with
protein due to the almond butter and whey protein. Make these to share at your next potluck or party.
• 1 16-ounce jar raw almond butter, smooth unroasted
• 2 organic eggs
• 1 cup erythritol or stevia to taste (liquid – start with 2 teaspoons and add from there; spoonable: start with 1/4 cup and add from there, pure stevia – start with 1/2 teaspoon and add from there)
• 1 tablespoon vanilla extract
• 1⁄2 cup cocoa powder
• 1/2 scoop chocolate or vanilla Perfect Protein
• 1⁄2 teaspoon sea salt
• 1 teaspoon baking soda
• 1/2 cup coconut milk
• 1 stevia sweetened chocolate bar (like Lydia’s or Coco Polo), chopped
In a large bowl, blend almond butter until smooth with an electric mixer. Blend in eggs, then sweetener and vanilla. Add in cocoa, protein
powder, salt and baking soda, and coconut milk, then fold in chopped chocolate bar.
Line a 9” x 13” glass baking dish with parchment paper and pour batter into dish. It will be thick so you may need to press it into shape.
Bake at 325 degrees F for 35-40 minutes or until a toothpick comes out clean..
Strawberry Gelato
Great summer or after school treat. Just three simple ingredients to throw into a blender and you have a refreshing dessert.
• 1 10-ounce bag of frozen strawberries (about 2 cups)
• 1 ripe avocado, pit and peel removed
• Stevia to taste
Put the strawberries and avocado in a heavy duty blender (preferably with a plunger). Make sure you blend it well then add stevia to taste.
It won’t take much because the strawberries are sweet on their own.