WEEK 2
@MASSYFIT
@MASSY.ARIAS
@MANKOFIT
© 2016 Copyright Massy Arias
@MANKO.FIT
WEEK 2
TABLE OF CONTENTS
Table of Contents
1
Healthy Food Swap List
2
Grocery / Supplement List
3
Week 2 Ritual & Recipes
4-7
Week 2 • Daily Food Diary AM Schedule
8
Week 2 • Daily Food Diary PM Schedule
9
Dynamic Warm Up Lower Body
10
Dynamic Warm Up Upper Body
11
Day 8 | Lower Body
12
Day 9 | Yoga
13
Day 10 | Abs & Core
14
Day 11 | Yoga
15
Day 12 | Lower Body
16
Day 13 | Foam Roll & Stretch
17
Day 14 | Rest
18
© 2016 Copyright Massy Arias
1
Foods Allowed
If you do not like a particular food,
swap with these options. But follow
the portions and serving size.
Fruits
- Strawberries
- Blueberries
- Raspberries
- Pineapple
- Mango
- Plum
- Melon
- Watermelon
- Apples (Green or Fuji)
- Grapefruit
Vegetables
- Broccoli
- Zucchini
- Brussel Sprouts
- Cauliflower
- Asparagus
- Mushrooms
- Green Beans
- Sweet Peas
- Leafy Greens
Condiments
Use by the Portion Size
- All Kinds of Mustards
- Hot Sauce
- Balsamic Vinegar
- Apple Cider Vinegar
- Low Sodium BBQ Sauce
Healthy Carbs
- Sweet Potato
- Cous Cous
- Quinoa
- Sprouted Bread
- Oatmeal
- Butternut Squash
- Brown Rice
- Rice Cakes
Proteins
- Wild Caught Salmon or any
White Fish
- Canned Skipjack Tuna
- (limit to 3 times per week)
- All Natural Chicken Breast
- All Natural Lean Turkey
- Low Sodium Turkey Ham
- Grass-Fed All Natural Bison
- Ground Beef (90%
Breakdown)
- Plant-Based Protein
- Tofu
- Seitan
- Tempeh
- Eggs
Dairy & Healthy Fats
(Follow Portion Size)
- Greek Yogurt (Soy Dairy Free
Greek Yogurt)
- Almond / Peanut / Cashew
Butter
- Avocado
- Hummus
- Unsweetened Almond /
Coconut Milk
© 2016 Copyright Massy Arias
2
Grocery &
Supplement List
Make Sure to Review Meal & Nutrition
Plan First as well as the Serving Sizes
fruits
Pineapple
Lemons
Limes
Vegetables
Avocado
Spinach
Onion
Green & Red
Bell Peppers
Mushroom
Zucchini
Green Beans
Brussel
Sprouts
Fresh
Cilantro
Bananas
Tomato
Healthy Carbs & Fats
Quinoa
Ginger
Cucumber
Almond /
Cashew / Peanut
Butter
Rice Cakes
(OPTIONAL)
Low Carb Sprouted Or Whole Grain Tortilla
I Prefer Ezekiel Brand
seasonings
Cinnamon
Minced Garlic
Dried Parsley
Onion
Stevia
Minced Garlic
Powder
Garlic
Smoked Paprika Italian Seasoning
Powder
No Salt All Purpose Seasoning
Black Pepper
Sea Salt
Parmesan Cheese
protein & Dairy
Turkey Breast Ham
Chicken Breast
Plain Greek Yogurt
99% Fat Free
Ground Turkey
Unsweetened Almond Milk
(OPTIONAL)
All Dry Spices Are Acceptable For Flavoring Meals
Supplements
Condiments
Olive Oil
Olive Oil Spray
Low Sodium Soy Sauce
Unfiltered Apple Cider
Vinegar
Plant Based Supplements At
WWW.GETTRUSUPPS.COM
Plant-Based Protein - Multivitamin
Black Coffee (Optional)
© 2016 Copyright Massy Arias
3
RECIPES
MA30DAY MORNING
/ CRAVING RITUAL
Option 1
Why do we use apple cider?
Reduces bloating & water weight because ACV balances your pH levels
and thus your glucose and Insulin levels. Apple cider vinegar is a great
suppressant of cravings of fatty foods and unhealthy carbohydrates. The
apple cider has to be raw and unfiltered. The “ With The ‘Mother’ Bragg
brand you’ll notice a cloudy dark substance floating around.
• Balances pH levels
• Helps Lowers cholesterol
• Cleanses your system leaving your skin glowing & clear
• Gives you more energy
The apple cider has to be raw, unfiltered, and with the mother (you’ll notice a
cloudy dark substance floating around).
WHEN TO:
You can drink in the morning upon waking before eating breakfast.
You can drink immediately when you feel cravings for processed foods,
unhealthy carbs, and fatty foods.
Recipe:
12oz lukewarm water
2tbs unfiltered apple cider vinegar
Trick: To make it easier on your taste buds you can add the juice of half lemon.
After drinking, rinse your mouth with water to get rid of the acid on your mouth.
© 2016 Copyright Massy Arias
4
RECIPES
MA30DAY MORNING
/ CRAVING RITUAL
Option 2
Lemon, ginger, water: this is another useful tool and if you’re not a fan of the apple cider, this
another great option.
Ginger is a powerful ingredient that helps stabilize blood sugar levels that induce the cravings of
fatty foods and unhealthy carbohydrates. Ginger also boosts fat absorption and prevents it from
accumulating in the body. Ginger also boosts fat absorption and prevents fat accumulation in the
body. It will also help with pains and aches from DOMS, purify our body from unwanted toxins
(especially in our colons), improve our digestion (bloating), serve as a natural diuretic, and help
you tremendously with your skin.
Recipe:
• 1 And A Half Inch Piece Of Ginger
• Half Lemon
How to:
In a small pot or teapot heat 2 cups of water until it starts boiling. Peel your ginger and grate
it into a paste or you can just cut into small pieces. I prefer to grate it specially if I’m adding it
to my water gallon. slice your lemon in half
Turn off boiling water, add the ginger, squeeze your lemon into the water and drop the lemon
to let it simmer for 10 mins pour into a mug and enjoy
Trick: you can let it cool down and add it to your gallon of water to drink throughout the day.
When to:
You can use this tea upon waking before eating breakfast like the apple cider vinegar water.
You can also drink this tea at night or anytime you like. I suggest you buy the natural
ingredients and not buy tea bags.
Note: Adding 1-2 cinnamon sticks (0.5-2 teaspoons a day) to this tea is also beneficial as
cinnamon is loaded with antioxidants. It improves sensitivity to the hormone insulin that
regulates metabolism and energy use. By regulating and lowering your sugar levels naturally,
it helps you control your appetite. It also helps speed up your metabolism and helps to burn
belly fat.
© 2016 Copyright Massy Arias
5
RECIPES
How to Cook Your Chicken
• 1/2 Cup Lemon Juice
• 1/2 Teaspoon Onion Powder
Ground Black Pepper To
Taste
• Seasoning Salt To Taste
• 2 Teaspoons Dried Parsley
Or If You Have Italian Dry
Seasoning Give It A Try.
• 2 Tbs Minced Garlic
• 2 Tbs Low Sodium Soy
Sauce
• Italian Seasoning
Preparation
1. Pan “Grilled” chicken : recipe for marinades accounts for 8 4oz chicken breasts. You can marinate some
and freeze and cook what you will eat for 2-3 days then defrost overnight and cook the rest for the next
2-3 day
2. Clean and rise your chicken breast.
3. In a separate bowl add the juice of 2 lemons, low sodium soy sauce, minced garlic, and dried spices.
4. Marinate your breasts for 15-20 mins ( I like to poke the breasts with a knife so it can absorb more
flavor).
5. You can add any spices you want including onion and garlic powder, Italian seasoning, black pepper, no
salt chicken seasoning.
6. Cook breasts using non calorie oil spray. all your patties.
Greek Yogurt
Preparation
1. Simply add cinnamon powder and stevia to sweeten extra sweetness.
How to Make Your Shake
•
•
•
1 Scoop Of Tru Plant Based Protein (You Can
Use Any Brand You Prefer GETTRUSUPPS.COM)
1 Cup Of Unsweetened Almond Milk
1 Tsp Of Cinnamon
•
•
1/2 Cup Ice
Add A Little More Water To Get Your Desired
Consistency.
Preparation
1. if the recipe call for fruit, you can add in frozen fruit to chill the protein shake.
2. You can make your shake at night, freeze it, then take it with you. If you workout right after breakfast
at the gym, your shake will be delicious and chilled. If you workout in the afternoon, your shake is
blended and chilled while you can store it at your workplace fridge.
© 2016 Copyright Massy Arias
6
RECIPES
Roasted Zucchini & Brussel Sprouts
If Shopping At Trader Joes You
Can Purchase Brussel Sprouts
Already Made.
This Is The Same Recipe
Without The Spices
• 1 Lb Brussel Sprouts
(About One Bag).
• 1 Tbs Olive Oil
• 1 Teaspoon Smoked
Paprika
• 1 Teaspoon Garlic Powder
Or Fresh Minced Garlic
• 1/4 Cup Low Sodium Soy
Sauce Or 1/2 Teaspoon Sea
Salt.
For Zucchini use 3 large zucchinis. Trim the bottom. Slice each half in half and cut in the middle. Cook
exactly like the Brussel sprouts but instead of soy sauce, use sea salt to season.
Preparation
1. Preheat oven to 325 degrees.
2. Wash Brussels sprouts.
3. Trim the bottoms and slice them in half.
4. Add in all ingredients and toss thoroughly.
5. Pour onto a baking sheet.
6. Roast in preheated oven for 30 mins, shaking pan and Brussels every 7-8 mins for even browning.
For Zucchini: May add 1 tbs of Parmesan cheese for added flavor.
Quinoa Salad
• 1 Cup Uncooked Quinoa
• (• 1 Cup Yields 3 To 4
Cups Of Cooked Quinoa)
• 1/2 Cup Of Chopped
Cilantro
• 1 Whole Lime
• 1 Tbsp Olive Oil
• 1/2 Cup Red Bell Pepper
• 1/2 Cup Green Or Red
Onion
Preparation
1. Measure 1 cup quinoa and cook according to directions on label.
2. On a large skillet add tbsp olive oil over medium heat.
3. Cook red bell peppers, onions and cook for 1 minute
4. Add quinoa, chopped cilantro, and juice of the lime. Mix all together.
5. Cook for 2 minutes. May add a dash of salt and black pepper to taste.
© 2016 Copyright Massy Arias
7
WEEK 2 • DAILY FOOD DIARY
FOR THOSE WHO FOLLOW AM SCHEDULE
Breakfast
Pre Workout
AM Snack
Post Workout
Lunch
PM Snack
Dinner
•
•
•
•
Turkey Rollup
2 Oz Turkey Ham Breast
1 Sprouted Tortilla
1/4 Of An Avocado
Spinach, Tomatoes
Protein Shake
(WWW.GETTRUSUPPS.COM)
• 1 Scoop Plant Based Protein
• 1/2 Of A Banana
• 1 Cup Unsweetened Almond Milk
Grilled Chicken Salad
• 3 Oz Grilled Chicken
• 1 Cup Roasted Brussel Sprouts
• 1 Cup Quinoa Salad
• 1 Cup Pineapple
• 1 Cup Greek Yogurt
• 1 Tbs Almond Butter
Zucchini & Turkey
• 2 Roasted Zucchini ( 4 Halves )
• 4 Oz Ground Turkey
• 1 Cup Green Beans
© 2016 Copyright Massy Arias
8
WEEK 2 • DAILY FOOD DIARY
FOR THOSE WHO FOLLOW PM SCHEDULE
Breakfast
AM Snack
Lunch
Pre Workout
PM Snack
Post Workout
Dinner
PM Snack Tip
•
•
•
•
Turkey Rollup
2 Oz Turkey Ham Breast
1 Sprouted Tortilla
1/4 Of An Avocado
Spinach, Tomatoes
• 1 Cup Pineapple
• 1 Cup Greek Yogurt
• 1 Tbs Almond Butter
Grilled Chicken Salad
• 3 Oz Grilled Chicken
• 1 Cup Roasted Brussel Sprouts
• 1 Cup Quinoa Salad
•
•
•
•
Protein Shake
(WWW.GETTRUSUPPS.COM)
1 Scoop Plant Based Protein
(WWW.GETTRUSUPPS.COM)
1/2 Of A Banana
1 Cup Unsweetened Almond Milk
Zucchini & Turkey
• 2 Roasted Zucchini ( 4 Halves )
• 4 Oz Ground Turkey
• 1 Cup Green Beans
If You Are Feeling Hungry Between Lunch And Your Workout.
Add Two Rice Cakes With 2 Tbs Peanut Or Almond Butter As A
Pre Workout.
© 2016 Copyright Massy Arias
9
WEEK 2
DYNAMIC WARMUP FOR LOWER BODY DAY
Repeat
2 Times
- 30
Seconds
Each Move
Warm Up
- Elliptical,
Rowing
Machine,
Jog, Bicycle,
Jump Rope 10 MIns (2 MIns Slower / 1 Min Faster)
1
Butt Kickers
2
Frankensteins
3
Hamstring Scoops
4
Quad Pulls
5
Knee Pulls
6
Spiderman Stretch with Rotation
7
Glute Bridges (Double Leg)
8
Glute Bridges (Single Leg)
DYNAMIC WARMUP FOR LOWER BODY DAY
© 2016 Copyright Massy Arias
10
WEEK 2
DYNAMIC WARMUP FOR UPPER BODY DAY
Warm Up - Elliptical, Rowing Machine, Jog, Bicycle, Jump Rope Repeat
2 Times
- 30
Seconds
10 MIns
(2 MIns
Slower
/ 1 MinEach
Faster)Move
1
Towel Flossing
2
Arm Circles
3
Wrist Rotations
4
Squat into Rotation
DYNAMIC WARMUP FOR UPPER BODY DAY
© 2016 Copyright Massy Arias
11
WEEK 2
DAY 8 LOWER BODY
Dynamic Warm Up - Lower Body Day
Each circuit is divided into 4 exercises.
You must complete all exercises back to back before taking a full rest.
You'll be repeating each circuit 3 times before moving on to the next circuit.
Pick a resistance weight that challenges you within the given repetitions.
The last few reps of your strength exercises should be extremely challenging to complete.
Goblet Squat
15 Reps
1st Circuit
Running Man
10 Sec
Squat into
Chest Press
15 Reps
Running Man
10 Sec
90 Second
Rest
Jumping Jacks
10 to 20 Secs
90 Second
Rest
Jumping Jacks
10 to 20 Secs
90 Second
Rest
Repeat 3 Times Before Performing Circuit 2
Squat into
Bicep Curl
15 Reps
2nd Circuit
Jumping Jacks
10 to 20 Secs
Sumo Squat into
Upright Row
15 Reps
Repeat 3 Times Before Performing Circuit 3
Step Up with
Bicep Curl
15 Reps
3rd Circuit
Jumping Jacks
10 to 20 Secs
Walking Lunges
15 Reps
Repeat 3 Times Before Moving On To Foam Roll & Stretching
Foam Roll 10 Minutes & Stretch Lower Body For 20 Minutes
DAY 8 LOWER BODY
© 2016 Copyright Massy Arias
12
WEEK 2
DAY 9 YOGA
Repeat Flow 4 Times Holding EACH Post for 30 Seconds!
Yoga Is A Way Of Being Active With The Goal To Have A Healthy Mind
And Body. I Believe Mental Health Should Be Focused On Just As
Much As Physical Health. Yoga Exercises Are A Way To Increase
Flexibility And Strength As Well As Center Your Mental Harmony And
Increase Self Awareness. It Is The Perfect Way To Unwind After A
Stressful Day Or Intense Workout. Since The Practice Focuses On
Slow, Fluid Movements, It Teaches You Patience To Continue With
Your Flow As Well As The Patience To Complete Some Of The Poses
Because Some May Take Longer Than Others To Master. It’s Not A
Destination, It Is A Journey To Self Discovery And Health.
20 Minutes Of Cardio Is Optional!
You Can Choose Running, Jogging, If You’re At Home. If You’re At A
Gym Setup, You Can Use The Elliptical, Treadmill, Spin Bike, Or
Stationary Bike. Choose A Medium To Moderate Intensity.
DAY 9 YOGA
© 2016 Copyright Massy Arias
13
WEEK 2
DAY 10 ABS & CORE
Dynamic Warm Up - Upper Body Day
Each circuit is divided into 4 exercises.
You must complete all exercises back to back before taking a full rest.
You'll be repeating each circuit 3 times before moving on to the next circuit.
Pick a resistance weight that challenges you within the given repetitions.
The last few reps of your strength exercises should be extremely challenging to complete.
Pistol Crunch
15 Reps
1st Circuit
Jog In Place
60 Sec
If At Gym
60 Sec Elliptical
Bicycle Crunches
20 Reps
Jog In Place
60 Sec
If At Gym
60 Sec Elliptical
90 Second
Rest
Repeat 3 Times Before Performing Circuit 2
Toe Touch
15 Reps
2nd Circuit
Jog In Place
60 Sec
If At Gym
60 Sec Elliptical
Clap Crunch
20 Reps
Jog In Place
60 Sec
If At Gym
60 Sec Elliptical
90 Second
Rest
Repeat 3 Times Before Performing Circuit 3
Pike Plank
20 Reps
3rd Circuit
Jog In Place
60 Sec
If At Gym
60 Sec Elliptical
Spidermans
20 Reps
Jog In Place
60 Sec
If At Gym
60 Sec Elliptical
90 Second
Rest
Repeat 3 Times Before Moving On To Foam Roll & Stretching
Foam Roll 10 Minutes & Stretch Lower Body For 20 Minutes
DAY 10 ABS & CORE
© 2016 Copyright Massy Arias
14
WEEK 2
DAY 11 YOGA
Repeat Flow 4 Times Holding EACH Post for 30 Seconds!
Yoga Is A Way Of Being Active With The Goal To Have A Healthy Mind
And Body. I Believe Mental Health Should Be Focused On Just As
Much As Physical Health. Yoga Exercises Are A Way To Increase
Flexibility And Strength As Well As Center Your Mental Harmony And
Increase Self Awareness. It Is The Perfect Way To Unwind After A
Stressful Day Or Intense Workout. Since The Practice Focuses On
Slow, Fluid Movements, It Teaches You Patience To Continue With
Your Flow As Well As The Patience To Complete Some Of The Poses
Because Some May Take Longer Than Others To Master. It’s Not A
Destination, It Is A Journey To Self Discovery And Health.
20 Minutes Of Cardio Is Optional!
You Can Choose Running, Jogging, If You’re At Home. If You’re At A
Gym Setup, You Can Use The Elliptical, Treadmill, Spin Bike, Or
Stationary Bike. Choose A Medium To Moderate Intensity.
DAY 11 YOGA
© 2016 Copyright Massy Arias
15
WEEK 2
DAY 12 LOWER BODY
Dynamic Warm Up - Lower Body Day
Each circuit is divided into 4 exercises.
You must complete all exercises back to back before taking a full rest.
You'll be repeating each circuit 3 times before moving on to the next circuit.
Pick a resistance weight that challenges you within the given repetitions.
The last few reps of your strength exercises should be extremely challenging to complete.
1st Circuit
Goblet Squat
15 Reps
Football Squat
10 Sec
Lateral Lunges
15 Reps
Side Skies
10 Sec
90 Second
Rest
Squat with
Transverse
Punch
10 Sec
90 Second
Rest
Squat with
Transverse
Punch
20 Sec
90 Second
Rest
Repeat 3 Times Before Performing Circuit 2
2nd Circuit
Lunge with
Weighted Jumping
Hammer Curl into
Jacks
Chest Press
15 Reps
15 Reps
Hip Thrusts
15 Reps
Repeat 3 Times Before Performing Circuit 3
3rd Circuit
Stiff Leg Deadlift
into
Chest Press
15 Reps
Inside Heel
Touches
10 Sec
Alternating Step
Ups with Bicep
Curl
15 Reps
Repeat 3 Times Before Moving On To Foam Roll & Stretching
Foam Roll 10 Minutes & Stretch Lower Body For 20 Minutes
DAY 12 LOWER BODY
© 2016 Copyright Massy Arias
16
WEEK 2
DAY 13 FOAM ROLL & STRETCH
2 Hours Foam Rolling Entire Body.
Foam rolling is very similar to getting a deep tissue massage. It
assists with the mobility of the fascia, which is is a fibrous layer of
connective tissue that surrounds the muscles in our bodies.
Without proper mobility in the fascia the fibers can become
attached to the nerves causing you serious pain. Foam rolling
helps relieve tightness in the muscles. When you stretch you are
actually increasing your range of motion, thus making your
workout more beneficial.
Cardio: 30 Minutes Of Cardio Is Optional!
You can choose running, jogging, if you’re at home. If you’re at a
gym setup, You can use the elliptical, treadmill, spin bike, or
stationary bike. Choose a medium to moderate intensity.
DAY 13 FOAM ROLL & STRETCH
© 2016 Copyright Massy Arias
17
WEEK 2
DAY 14 REST
Rest!!!!
You did it! A successful week! If you’ve found yourself not able to
finish the workouts, don’t be disappointed, we’re always striving
for progress NOT PERFECTION!
Take this time to recover, as your body has been through a lot and
it’s important for everything to repair! During this day, please take
your progress photos, review next week’s plan, and even prep your
weekly meals!
Remember to engage with me on the private Snap Chat
@mawarriorsummer and use the #ma30day & #mawarriors tags
on Instagram. If you’re on Facebook join the Warriors Support
Group at facebook.com/groups/ma30day
DAY 14 REST
© 2016 Copyright Massy Arias
18