Bikini Body Workouts PDF EBOOK DOWNLOAD Jen Ferruggia FREE SPECIAL REPORT

Bikini Body Workouts™ by Jason & Jen Ferruggia
The 60-Day Transformation Program
Hi!
When we combined our respective skills and specialties and started Bikini Body Secret, in
2009, we remember the profound sense of appreciation mixed with gratitude that we felt
for our first customers. We made up our mind back then that above all else, we would give
everything to uphold and honour the trust that they put in us by investing in our products
and services. It really is a sacred trust. And we’re so thankful that we understand that.
If we were to violate that trust, our business would soon shrivel up and die. To this day,
we’re proud to say that we still feel honoured each and every time that someone like you
invests in what we have to offer. You are the lifeblood of our business. Your willingness to
put your trust in us is a huge thing in our eyes. And, in the simplest possible way, we want to
convey our profound appreciation for that trust.
THANK YOU!
We are here to serve you. We will help you in every way that we can. We put everything
into our products and services. We bust our tails to deliver value to you. Because we firmly
believe in the Golden Rule. We understand that our business is built on servicing one
customer at a time – and that each customer is a person with goals and dreams that are
unique – and of paramount importance to her.
So...thank you. Thank you for believing in us and trusting in us. We won’t let you down. We
want you to have success, health and body that you desire. We want you to realize your
potential and become the person you know in your heart you can...
....and then we want you to tell everyone who will listen that we helped you do it! ☺
You can do it. You can have the body, health and lifestyle of your dreams if you are
willing to do what is necessary to achieve it. There is no “magic bullet” that will
miraculously transform your body. But there are tested and proven protocols that we
have used with countless clients that will enable you to get to where you want – faster
than you could ever imagine!
What you are about to take part in is truly the Ultimate 28 Day Rapid Fat Loss
System.
We will give you the ball. Will you run with it, with the understanding that life is
short and all you really have is here and now...or will you stand and look around,
finding excuses why you can’t meet the challenge?
The sad truth is that only a small percentage of people are willing to run with the
ball. Most prefer to stay in the comfort zone and never find out what they are capable
of – they never meet the challenge and run with it. And they regret it later.
Our philosophy is “NO REGRETS”. And we sincerely hope that is yours also. We
sincerely hope that you will take the ball and run with it. Because if you don’t, you
will never know what could have been. And that’s no way to live.
Make your dreams reality. Make your body the way you want it to be. Ultimately
what happens to you is COMPLETELY within your control. Don’t abdicate
responsibility for your body, your health and your life. Seize the day! And do it now!
Thank you once again for your support and trust. We want to make this the most life
changing experience possible for you, and are dedicated to getting you into the best
Bikini Body Shape of Your Life.
Before you Start
On the morning of your first day weigh yourself as soon as you get out of bed. Secondly,
measure your waist (through your bellybutton). Third, take a picture of yourself wearing
shorts and a sports bra (very important – it gives you a base photo from which to work with
and will serve as motivation and an accurate picture of how far you have come from day
one.) Get yourself a flip file and store these items in there – we will be reviewing them at
the end of the program.
Are you a Category 1 or a Category 2?
Category 1:
You are a Category 1 if you:
Are not used to regular exercise
Regularly skip breakfast
Regularly eat fast food
Regularly eat processed food or refined carbohydrates
Have struggled to maintain healthy eating habits with previous diets
Drink a lot of calorie containing beverages
Category 2:
You are a Category 2 if you:
Are used to regular exercise
Make healthy eating choices at least 90 % of the time
Don’t eat fast food
Don’t eat processed food or refined carbohydrates
Drink water as your main beverage
The goal is to ultimately be a Category 2 – that is where the magic happens with body
composition, hormonal balance, health and energy.
That being said, if you are not used to eating in that fashion it will be a very hard approach
to suddenly adopt. We recommend a stepped approach, by first adopting some basic new
nutrition habits and getting used to them and getting the maximum fat loss benefits from
them and the increased exercise, and then moving onto a more detailed and “restrictive”
approach. We promise that you will lose weight on both approaches, depending which
category you fall into. And once you have become accustomed to the habits in Category 1 (3
– 4 weeks), it will be relatively easy to transition into Category 2.
What You Should Eat: Category 1
Before we start worrying about protein ratios, healthy fat etc - we need to get some habits:
Here is what I am going to suggest:
1. Eat Breakfast
2. Eliminate all refined sugar from your diet
3. Drink more zero calorie fluids (particularly water)
4. If you drink alcohol – drink 50% less
5. Reduce carbohydrates by a few bits per meal. So, if you eat a burger and chips for lunch
then don’t eat ALL the chips. If you eat them all start over on day 1.
6. Exercise 5 days per week for 30 minutes (training is already 3 days - so do something on
your other 2 days). What type? It doesn’t matter…just do something!
7. If you think it’s not a good food choice, then DON’T eat it. There’s more food choice
education out there then there has ever been in history. I think you know that potato chips
are not better than a salad for an appetizer, ice cream is not better than fruit, etc.
You are going to eat according to these rules for 3 weeks continuously. It is very important
that we address these basic habits, before trying to get fancy. Weight loss will still occur
rapidly, because you are adding in the appropriate exercise with the bootcamp classes, as
well as refining your food habits. If you can follow these easy guidelines you are already
doing better than almost 90 % of the population and will have a very solid foundation to
start with the next phase. If you aren’t able to follow these guidelines, it will be very hard to
follow the guidelines for phase 2. So it is very important that we build these basic habits as a
foundation and can grow from there.
What You Should Eat: Category 2
The list below is not an exhaustive list, but it makes things easy to have an idea of what you
are going to eat. Buy enough to last you for at least a week and feel free to substitute your
favourites in here. We are not going to insult your intelligence by telling you what a fruit or
a vegetable is. I encourage you to experiment with some varieties that you have never tried
before. When buying fruit and vegetables, think of the rainbow and buy a whole lot of
different types.
Proteins
Fruits
Vegetables
Fats
Wild salmon
Apples
Broccoli
Avocados
Chicken
Berries
Spinach
Butter
Grass fed beef
Pears
Rocket
Olive Oil
Fish
Stone fruits
Cauliflower
Nut Butters
Eggs
Mango
Carrots
Coconut Oil
Turkey
Pawpaw
Mushrooms
Macadamia Oil
Lamb
Kiwi Fruit
Cabbage
Various Nuts
You have free reign to substitute whatever varieties of the different food groups that you
desire. The above table is just a starting point. For the purposes of the 28 day rapid fat loss
diet, it is useful to have a list to work off, but feel free to experiment with whichever fruits,
vegetables and proteins you desire – and make sure not to only rely on one or two
favourites! Variety is very important. You are able to substitute a 30 g serving of protein
powder (explained later) for a protein source.
What You Should Supplement
In addition to the food list, there are a few supplements that are highly recommended.
These will really make a difference to the program.
The First is Fish Oil. Fish oil will boost your metabolism (leading to automatic fat loss –
without changing another thing), turn on your fat burning genes, improve your mood,
reduce your cravings and make your joints feel incredible. It really is a marvellous
supplement. We use a liquid fish oil, called Carlson’s. It is a great combination of flavour and
quality. When buying fish oil, it is important to get a high quality one (usually available from
a natural foods store, you will have to talk to the Naturopath on duty). Two other brands
that we recommend are Bioceuticals and Nordic Naturals. These are available in capsule
form, for those that prefer.
The second recommended supplement is a great multivitamin. Once again it is important to
get a good one, and we recommend Metagenics. With multivitamins you get what you pay
for, and most of the multivitamins that you would buy in pharmacies etc are basically going
to turn into expensive urine! Make sure that your multivitamin is a pharmaceutical grade
one – you definitely get what you pay for and will feel the difference.
The third supplement we recommend is a high quality protein powder. In Australia, Horleys
Ice is our favourite for people that can tolerate dairy, and Sun Warrior Rice Protein for those
who can’t. Both of these are very high quality and nice tasting. The reason for a high quality
protein powder is basically convenience. It is sometimes hard to get quality protein at 4
meals a day and protein powders bridge this gap beautifully. Quick, easy and convenient.
The last supplement we recommend is chocolate. Chocolate? Yes, it is a great source of anti
oxidants and will reduce your cravings for other sweets as well as positively impacting your
mood. Don’t just get any chocolate – it has to be 85 % cocoa, so no Cadbury’s Dairy Milk!
85% dark chocolate is available from all good health stores and usually comes in chunks.
What You Should Drink
There are only three drinks that you are to consume on this program. Water, green tea and
organic black coffee. Green tea and black coffee will speed up your metabolism (just make
sure to only consume two coffees a day) and are loaded with antioxidants. You can’t drink
enough water on this program. I hesitate to give numbers, but 3 – 4 litres would be great.
Yes – that sounds like a lot. And Yes – if you’re not used to that amount of water you will be
going to the toilet a lot more.
Build up to that amount . If you’re not used to drinking so much just keep adding a few
glasses a day until you reach it. Your cells, skin, and energy levels will thank you for it!
Make sure to drink your water out of glass or stainless steel bottles. No plastic!
Plastic leaks estrogen metabolites and Bisphenol A, which will hinder your fat loss as well as
contributing heavily to risk of cancer.
Putting it Together
Now you know what to eat, how much are you going to eat? We’re going to make this
as simple as possible.
The Rules:
1. You are going to eat 4 times a day – 3 meals and a snack
2. You are going to eat a piece of protein the size of your palm at each main meal (3 times a
day) or 30 g of protein powder
3. You are going to have as many vegetables as you desire at each meal and/or a serving of
fruit
4. You are going to have a serving of healthy fats with each meal
5. You will not drink any calorie containing drinks (only water, black coffee and green tea)
6. You will consume fish oil, and multivitamins at two or three of your meals.
7. You are going to break the rules at ONE meal a week - that’s a rule/order!
8. You are to eat 20 g of chocolate a day as a snack
8 Simple Rules – how easy is that?
Let’s Break them down on the next page:
Rule Number 1:
It is important to eat regularly. Many popular diets nowadays will have you eating 6 - 8
times a day. The many small meals a day hypotheses. This hypotheses is grounded in some
scientific studies that correlated frequent eating with increased metabolism. The studies are
shaky at best, and their have been subsequent studies to disprove the hypotheses.
Honestly? Who has time to eat 6 - 8 times a day? Unless you’re a professional bodybuilder you really only need to eat 4 times a day – 3 meals and a snack. This gives you plenty of time
to digest your meals in between feedings. It also allows you to eat a more substantial meal
at each feeding and not feeling like you are always hungry and always eating minuscule
portions.
Rule Number 2:
Lean protein is a cornerstone of the program - it is important that you get adequate protein
throughout the day. This will insure that you feel full, as well as contribute to fat loss by
raising your BMR (basal metabolic rate - in short - how many calories you are burning every
second). It is vital that you get protein during your first meal of the day. By eating a protein
and fat rich breakfast, you are setting your neurotransmitters up perfectly for the
subsequent day. By just implementing this simple trick, and eliminating the vegemite toast
and orange juice you will feel fuller throughout the day and won’t experience the mid
afternoon energy crash! Protein keeps you fuller for longer and is very important for optimal
health.
Rule Number 3:
You are to eat as many vegetables as you desire. Vegetables are thermogenic (meaning they
burn fat) as well as fibrous - which keeps you full for longer. It is important to get a varied
supply of nutrients and phytonutrients, and vegetables and fruits definitely fit the bill here!
Vegetables also have a negligible effect on blood sugar and on the whole do not have a lot
of calories - so you are safe to eat them in substantial quantities. Fruit is also really healthy.
You cannot eat it in unlimited quantities though, as it is more calorie dense - try and limit it
to 2 servings of fruit a day. A serving of fruit or vegetables is equal to a cup size.
Rule Number 4:
You are to eat a serving of healthy fats at each meal. On a program like this, where refined,
unhealthy carbohydrates are limited - it is important to eat healthy fats as an energy source.
Healthy fats are monounsaturated fats (like olive oil and avocado) and polyunsaturated fats
(like fish oil and certain nuts). You don’t want to go overboard on fats, generally a serving
size is equal to a tablespoon of oil, a small handful of nuts or half an avocado. By
incorporating more healthy fats into your diet you will experience better skin, nails,
increased fat loss and an increased feeling of satiety and satisfaction between meals.
Rule Number 5:
As mentioned before, you are limited to non-calorie containing beverages (NO - diet
Coke doesn’t count!). Black or Green Tea, Black Coffee or Water. By drinking things like
juices, cola, milk etc you are really contributing to your overall calorie count with needless
“empty calories”, not to mention ingesting lots of chemicals and sugar which are terribly
unhealthy.
Rule Number 6:
Try and spread your fish oil and multivitamins out over at least 2 meals (the more the
better).
With fish oil:
Depending on which brand of fish oil you take you are going to be having 3 g (not 3
capsules) of the active EPA/DHA (check the back) spread out over a couple of meals. This
may seem like a lot - but bear in mind that the therapeutic dosage of fish oil is between 3 - 6
g of Active EPA /DHA (10 - 20 capsules of an average brand), so it is the low end of that. 1 or
2 capsules a day is not going to cut it! Make sure that you check the back of the bottle to see
how many capsules you will need to take to get your 3 g of EPA/DHA, as various
manufacturers will have differing amounts. Generally the higher the quality the less you
will need to take to get your recommended dose.
Rule Number 7:
Break the rules at least once a week. As a professional fitness coach, I have found that it
takes a superhuman effort of will to stick to a rigid eating plan 100 % of the time. If you
know that you are going to be able to eat your favourite treat on a Saturday night, it makes
it a lot easier to be good on a Thursday afternoon when your boss is stressing you out and
you are craving a Mars Bar. So, once a week allow yourself a treat meal of whatever you feel
like. I find that it is always best to plan this - that way you are in control and can decide
exactly what you want, rather than giving in to a craving. So, on Saturday night eat your
favourite pizza and some ice cream, or go out to your favourite restaurant and order your
favourite. You will enjoy it all the more because it is a treat and a reward for your previous
lean eating and your body and mind will thank you for it.
Rule Number 8:
That can’t be right - is that a mistake? What kind of fitness professional recommends
chocolate? The clever ones...! Dark chocolate (85 % or more) is a very powerful Superfood
that will raise your serotonin and dopamine levels. When these are low, you feel
unmotivated, depressed and you crave carbohydrates and sweets. By raising them up you
will feel awesome, and as though you are not on a diet.
So, as your mid afternoon snack, I urge you to give a piece of dark chocolate a try, along
with a small handful (about 10 - 12) of nuts. 20 g of dark chocolate is recommended - no
more. There will be no more mid afternoon snack attacks, energy crashes and raised
tempers when you implement this strategy! Make sure to eat it slowly and consciously,
savour each little piece. Chocolate is a healthy, nutritious Superfood that will improve your
mood and contribute positively to your fat loss efforts. And besides - it’s chocolate - what
more needs to be said?!
A Typical Day Of Eating In This Style
Breakfast
Supershake (30 g protein powder, berries, small handful of nuts, half a banana, small
handful spinach)
Multivitamins and fish oil
Lunch
Huge green salad (with spinach, carrots, tomatoes, onion, broccoli florets), chicken
tenderloins and drizzled with macadamia oil
Mid Afternoon
20 g dark chocolate and small handful cashews
Dinner
Beef Steak with veggies and a side salad. Berries for dessert
Multivitamins and fish oil
Final Thoughts:
There you go - easy hey? This lean eating thing does not have to be complicated. No
counting calories. If you need to count calories you are eating the wrong things - your body
will naturally eat the right amounts of the right foods. If you eat like this you can expect a
better mood, a better body and increased levels of energy and stamina. Your joints, skin,
hair and nails will be better and you will feel amazing!
We are trying to create habits that will take you through the rest of your life.
Because what is the point in going on some celebrity whizz bang incredible diet where you
have to count calories and eat certain foods in perfect combinations and are never allowed
to have your favourite foods - sounds terrible to me. And when all your friends are going on
these diets and raving about their magic results and then showing up two months later
fatter and more confused - show them how you are eating - easily, nutritiously and
pleasurably. It’s the only way to do things!
Complete Program