GET YOUR FESTIVAL BODPRODUCT DISCLAIMER The content of this book is written by Cambrie Schroder. These guidelines are not formulated to suit any injuries, allergies, or any other food-related health problems and pregnancy. If you are an individual with such problems, you should consult a Practicing Dietitian or a similar qualifed health professional. These Nutritional Guidelines and Exercise Programs are designed for general health only and are not a substitute for a qualifed professional health diagnosis or treatment. It is not intended as medical advice and therefore cannot be used to diagnose, treat, cure or prevent any medical condition. Each individual will have their own specific needs and requirements and the information contained within this book is designed as a set of ‘generic guidelines’ only. These Nutritional Guidelines and Exercise Programs do not consider any person’s specific objectives, situations or requirements. Cambrie Schroder makes no guarantees or representations, express or implied, as to the currency, accuracy, completeness, reliability or suitability of the information contained or referenced. The information is subject to professional differences of opinion; human error in preparing this information; and unique differences in an individual’s situations. Cambrie Schroder is not liable for any loss or injury(directly or indirectly) resulting from any action taken, or reliance’s made by you on any of the information or material contained within the Nutritional Guidelines or Exercise Programs. If you use, or otherwise rely on, any of the information within this book, you are responsible for ensuring (by independent certification), its’ currency, accuracy, completeness, reliability, suitability, safety and relevance to your own personal and individual circumstances. You should always obtain appropriate professional health and training advice relevant to your particular circumstances. The information and other material available from this book come from a number of sources including the personal experiences of Cambrie Schroder Accordingly the information and material in this book is copyright, 2018 © Cambrie Schroder. Therefore no part of this book may in any form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced, stored in a retrieval system or be broadcast, sold or transmitted without the prior permission of the author Cambrie Schroder.TIPS FOR SUCCESS . DRINK LOTS OF WATER . NO DAIRY, NO GLUTEN, NO REFINED/PROCESS SUGAR If you can’t find it in nature it’s probably not good for you. . STOP EATING BEFORE 7 PM This will ensure all of your consumed food is burned off by the time you go to sleep. Avoid late night snacking at all costs! . WORKOUT EXTREMELY HARD . SAUNA 3 TIMES WEEKLY IF POSSIBLE . STICK TO TIMED EATING SCHEDULE Feel free to move your meals around, just stick to a planned out schedule. . LISTEN TO YOUR BODY AND MAKE SURE TO REST Your body follows your mind.NEW FIT WITH CAMBRIE PRODUCTS \ * NEED FOR DETOX * = = GLOWING GODDESS = DAILY GREEN POWDER * nutrient dense * filled with fiber * caffeine from green tea * increased energy DE-BLOAT MAGNESIUM * improved digestion * restful sleep * bone health * decreased inflammationGROCERY LIST Fwc FWC PROTEIN POWDER GLOWING GREEN GODDESS DE-BLOAT MAGNESIUM PROTEIN SALMON, CHICKEN, SLICED TURKEY, EGGS TOFU, TEMPEH, VEGGIE BURGER VEGAN PROTEIN BAR SOBA NOODLES (100% SOBA, NO WHEAT) BLACK BEANS GARBANZO BEANS, CHICKPEAS FATS OLIVE OIL AVOCADOS CASHEWS, ALMONDS HUMMUS PESTO SAUCE ALMOND/PEANUT BUTTER COCONUT OIL SESAME SEEDS LIQUIDS ALMOND MILK WATER COCONUT WATER SWEETS DARK CHOCOLATE PITTED DATES VANILLA EXTRACT VEGETABLES MIXED GREENS TOMATOES BROCCOLI, CARROTS, SPINACH CUCUMBERS SWEET POTATOES LETTUCE CUPS CELERY ONION CARBS OATS. GF TOAST GF BROWN RICE PASTA BROWN RICE WRAPS. TOMATO SAUCE PAMALAS GF PANCAKE MIX BROWN RICE CAKES GF CHIPS, VEGGIE STICKS FRUITS LEMONS STRAWBERRIES. GRAPEFRUITS ORANGES BANANAS. FROZEN MANGO & PINEAPPLE FROZEN STRAWBERRIES & BLUEBERRIES DRIED FRUIT OF YOUR CHOICE SUPERFOOD MACA POWDER CHIA SEEDS CINNAMON FLAX MEALRepeat 10 times in the mirror: “lam a powerful light source, capable of anything | set my mind to.” BREAKFAST 2-71 am Protein Shake: 2 scoops FWC (either flavor) powder, 1 scoop Glowing Godess Greens, 1 cup frozen blueberries, 1/2 cup frozen ice, 1 tbsp maca powder, 1 tbsp chia seeds, 1 tbsp flax meal, 1 tbsp almond butter, 1 cup almond milk. 1 Nel Gira 1 grapefruit or 1 orange & 15 almond: LUNCH 2-5 pm Protein plate: 1/2 cup brown rice, quinoa or _ cauliflower rice, 1/2 avocado, palm size of protein (salmon, chicken, veggie burger, beans, or tofu), T cup mixed steamed veggies Py sae 1 cup diced cucumber, 1/4 avocado, tomatoes, _ 10 cashews. Dressing: drizzle of lemon juice, olive oil, salt and pepper. Superfood salad: 2 nays mixed greens, * AFTER DINNER * take 2 FWC debloat magnesium supplements (helps with digestion and debloating) WORKOUT as anp arms DAY CARDIO: ARM UP: it .5 mile walk no incline 3 min jog or jump rope ABS: 10 plank twists * REPEAT ARMS, ABS, CARDIO 3x * 10 plank raises COOL DOWN: 10 mountain climbers each side .5 mile walk ARMS: 10 knee push ups If you are feelin super determines Add a 2 mile walk after the workout. 10 tricep dips This is essential for leaning out legs and 20 air circles foward and backward overall body.Repeat 10 times in the mirror: “lam a beautiful and radiant soul. | accept and deeply love myself.” BREAKFAST 2-11 am Protein oats: 1/2 cup oats, 1 cup almond milk, 2 tbsp cinnamon, 1 scoop FWC lean body protein, 2 tbsp peanut butter, 1 tbsp agave or honey. Put in fridge overnight (or cook on stovetop in AM) Toppings: diced apples, strawberries, drizzle of nut butter. I Nel Gira 2 FWC protein balls (Makes 6, save for later) 1cup oats, 2 scoops FWC protein, 1 tbsp chia seeds, 2 tbs cinnamon, 2 tbsp honey or agave, 1 tbsp coconut oil, 1 tbsp almond butter, 2 tbsp peanut butter, 1 tbsp vanilla extract. Z y LUNCH 2-5 pm Z 7 Bootyful Burger: veggie, chicken, or steak burger with lettuce wrap, avocado, tomatoes, lettuce, ketchup and side of sweet potato baked fries. DS ead | Taco Wraps: 3 lettuce cups filled with brown rice, — sautéed veggies, black beans, avocado, tomato and your choice of taco meat (ground turkeys ground beef, tofu, chickpeas or tempeh). * AFTER DINNER * take 2 FWC debloat magnesium supplements (helps with digestion and debloating) LEGS AND BOOTY DAY ‘WARM UP: 10: 5 mile walk on steep hill, approx 6 incline 5 min on stair master LEGs: * REPEAT LEGS, BOOTY, CARDIO 3X * 10 step ups each leg 10 lunges each leg COOL DOWN: 10 squat jumps 5 mile walk on steep incline BOOTY: 3 hand and knees variation *see youtube*Repeat 10 times in the mirror: “| am so incredibly strong, there is nothing | can not overcome. | am a warrior.” BREAKFAST 2-11 am Protein pancakes: 2 scoops FWC powder (either flavor), 1 cup Pamela’s GF mix, 1/4 cup oats, 1 tsp vanilla extract, 2 tbsp cinnamon, 1 egg, 3/4 cup almond milk. (makes approx 5 cakes). Butter pan each time you put new pancake down. Eat 2-3 cakes. Top with strawberries, 2 tbsp of honey/agave or 100% maple syrup. 1 Nel Gira 1 vegan protein bar of your choice (kind bar, go macro, Rx bar, FWC bar ‘coming soon*) LUNCH 2-5 pm Mediterranean sandwich: 2 pieces of toasted GF toast, 2 tbsp of hummus spread, sliced cucumber, sliced turkey breast (or vegan option), spinach, drizzle of olive oil, salt and pepper. DINNER 5-8 pm = | Pesto Soba Noodles: 1 cup of 100% pure soba noddles. Cook and add 1 tbsp of olive oil, 1 tbsp of pesto sauce, 1 palm size of fried sesame tofu or chicken Dice up and cook with little bit of olive oil, sesame seeds and salt.) * AFTER DINNER * take 2 FWC debloat magnesium supplements (helps with digestion and debloating) WORKOUT LEANING ouT DAY LEANING OUT DAY STRETCHING: 10 min of stretching to lengthen muscles workout: T mile walk followed by 2 min sprint * REPEAT 3X *‘WARM UP: Repeat 10 times in the mirror: “| am gorgeous and attract wealth wherever | go.” BREAKFAST 2-11 am Protein Shake: 2 scoops FWC powder (either flavor), 1 scoop Glowing Goddess Greens, 1 cup frozen mango, 1/4 cup frozen pineapple, 1/2 cup frozen ice, 1 tbsp chia seeds, 1 tbsp flax meal, 1 cup almond milk or coconut water. 1 Nel Gira 1 grapefruit or 1 orange & 15 almond: LUNCH 2-5 pm GF wrap: cucumbers, 2 tbsp hummus, 1 tbsp pesto, sunflower seeds, chickpeas, tomatoes, avocado, and protein (turkey, chicken or tempeh). Py sae Vegan Chili: 1/2 Cup black beans, 1/2 garbanzo beans, 2 cups diced tomato sauce or spicy salsa, 1 cup veggie broth, 1/4 cup diced onion, 1 cup of your choice of ground protein and add any seasoning you'd like. * AFTER DINNER * take 2 FWC debloat magnesium supplements (helps with digestion and debloating) 10 Pe NPN A *CARDIO: <5 mile walk no incline 3 min jog or jump rope ABS: 10 plank twists 10 plank raises : COOL DOWN: 10 mountain climbers each side Smile walk ARMS: * REPEAT ARMS, ABS, CARDIO 3X * 10 knee push ups 10 tricep dips 20 air circles foward and backwardIN Repeat 10 times in the mirror: “| am intelligent beyond belief, | manifest opportunity and success.” BREAKFAST 2-11 am Protein oats: 1/2 cup oats, 1 cup almond milk, 2 tbsp cinnamon, 1 scoop FWC lean body protein, 2 tbsp peanut butter, 1 tbsp agave or honey. Put in fridge overnight (or cook on stovetop in AM) Toppings: diced apples, strawberries, drizzle of nut butter. 1 Nel Gira 2 FWC protein balls (Makes 6, save for later) 1 cup oats, 2 scoops FWC protein, 1 tbsp chia seeds, 2 tbs) cinnamon, 2 tbsp honey or, egave, 1 tbsp coconut oil, 1 tbsp almond butter, 2 tbsp peanut butter, 1 tbsp vanilla extract. RU) Cel Pt Superfood salad: 2 handfuls mixed greens, 1 cup diced cucumber, 1/4 avocado, tomatoes, 10 cashews. Dressing: drizzle of lemon juice, olive oil, salt and pepper. Py Saeed 1 baked sweet potato, and a palm size of protein. * AFTER DINNER * take 2 FWC debloat magnesium supplements (helps with digestion and debloating) LEGS AND BOOTY DAY ‘WARM UP: CARDIO: 5 walk on steep hill, approx 6 incline 5 min on stair master LEGS: 10 step ups each leg * REPEAT LEGS, BOOTY, CARDIO 3X * 10 lunges each leg COOL DOWN: 10 squat jumps 5 mile walk on steep incline BOOTY: 3 hand and knees variation *see youtube*Repeat 10 times in the mirror: “lam an angel visiting on earth, and | am continually acting like one.” BREAKFAST 2-11 am Protein pancakes: 2 scoops FWC powder (either flavor), 1 cup Pamela’s GF mix, 1/4 cup oats, 1 tsp vanilla extract, 2 tbsp cinnamon, 1 egg, 3/4 cup almond milk. (makes approx 5 cakes). Butter pan each time you put new pancake down. Eat 2-3 cakes. Top with strawberries, 2 tbsp of honey/agave or 100% maple syrup. SNACK 11-2 pm 1 vegan protein bar of your choice (kind bar, go macro, Rx bar, FWC bar *coming soon*) LUNCH 2-5 pm Protein Snack Platter: (pick FAST chips, veggie sticks with hummus, tuna, hard boiled egg, celery and peanut butter, almonds, dried fruit or rice cake. DINNER 5-8 pm \ | Asian Stir Fry: 1 cup brown rice, 2 cups sautéed veggies cooked in little bit of soy sauce, sesame seeds and _ coconut oil, your choice of protein, cooked in little bit of teriyaki sauce if desired. * AFTER DINNER * take 2 FWC debloat magnesium supplements (helps with digestion and debloating) WORKOUT LEANING ouT DAY LEANING OUT DAY WorKoUT: T mile walk followed by 2 min sprint * REPEAT 3X * STRETCHING: 10 min of stretching to lengthen muscles ffRepeat 10 times in the mirror: “lam a leader and choose to listen to my heart.” BREAKFAST 2-11 am Protein Shake: 2 scoops FWC powder (either flavor), 1 scoop Glowing Goddess Greens, 1/2 cup frozen banana, 1/2 cup frozen strawberries, 1/2 cup frozen ice, 1 tosp chia seeds, 1 tbsp flax meal, 1 tbsp almond butter, 1cup almond milk. I Ne Gira 1 grapefruit or 1 orange and 15 almonds. (preferably grapefr LUNCH 2-5 pm Superfood salad: 2 handfuls mixed greens, 1 cup diced cucumber, 1/4 avocado, tomatoes, 10 cashews. Dressing: drizzle of lemon juice, Olive oil, salt and pepper. a sae GF Pasta & Meat Sauce: 1 cup cooked GF pasta, with your choice of ground protein, cooked in tomato sauce, and your choice of veggies. — * AFTER DINNER * take 2 FWC debloat magnesium supplements (helps with digestion and debloating) WORKOUT as AND ARMS DAY /ARM UP: CARDIO: 5 mile walk no incline 3 min jog or jump rope ABS: * REPEAT ARMS, ABS, CARDIO 3X * 10 plank twists 10 plank raises COOL DOWN: 10 mountain climbers each side Smile walk ARMS: If you are feeling super determined: 10 knee push ups Add a2 mile walk after the workout. 10 tricep dips This is essential for leaning out legs and 20 air circles foward and backward overall body.Repeat 10 times in the mirror: “| am an unstoppable force, and am so grateful for my health.” BREAKFAST 2-11 am Protein oats: 1/2 cup oats, 1 cup almond milk, 2 tbsp cinnamon, 1 scoop FWC lean body protein, 2 tbsp peanut butter, 1 tbsp agave or honey. Put in fridge overnight (or cook on stovetop in AM) Toppings: diced apples, strawberries, drizzle of nut butter. 1 Nel Gira 2 FWC protein balls (Makes 6, save for later) 1 cup oats, 2 scoops FWC protein, 1 tbsp chia seeds, 2 tbs) cinnamon, 2 tbsp honey or pgave, 1 tbsp coconut oil, 1 tbsp almond butter, 2 SP peanut butter, 1 tbsp vanilla extract. LUNCH 2-5 pm Bootyful Burger: veggie, chicken, or steak burger with lettuce wrap, avocado, tomatoes, lettuce, ketchup and side of sweet potato baked fries. Ps ae Taco Wraps: 3 lettuce cups filled with brown rice, sautéed veggies, black beans, avocado, tomato and your choice of taco meat (ground turkey, ground beef, tofu, chickpeas or tempeh). LEGS AND BOOTY DAY WARM UP: CARDIO: .5 walk on steep hill, approx 6 incline 5 min on stair master LEGS: * REPEAT LEGS, BOOTY, CARDIO 3X * 10 step ups each leg 10 lunges each leg COOL DOWN: 10 squat jumps 5 mile walk on steep incline BOOTY: 3 hand and knees variation *see youtube”Repeat 10 times in the mirror: “lam an optimist and choose to see the good in every situation no matter how difficult it might be.” BREAKFAST 2-11 am Pick your favorite breakfast. BI Nel Gira Pick your favorite snack. LUNCH 2-5 pm Pick your favorite lunch. PS eed Pick your favorite dinner. * AFTER DINNER * take 2 FWC debloat magnesium supplements (helps with digestion and debloating) WORKOUT Running around town and packing. Get your nails done, get a spray tan, pack your outfits and get ready!Repeat 10 times in the mirror: “| am an unstoppable force, and am so grateful for my health.” 3 DAY DETOX MELTDOWN BREAKFAST 2-11 am | Glowing Goddess Detox Shake: 1 scoop FWC powder (either flavor), 1 scoop glowing goddess greens, \ — 1 handful of spinach, 1 cup your choice of frozen fruit, 1/2 cup of ice, 1 tbsp chia seeds, 1 tbsp flax meal, 1 cup y of coconut water. 1 Nel Gira 15 almonds. LUNCH 2-5 pm 1 palm size of protein with 1/2 cup of carbs and 1 cup mixed steamed veggies. Py See \ 1 palm size of protein with 1/2 cup of carbs and 1 cup mixed steamed veggies. Snack on frozen mango and lemon tea no later than 8 PM. * AFTER DINNER * take 2 FWC debloat magnesium supplements (helps with digestion and debloating) WORKOUT ult FAT BURNING ] WARM UP: <5 walk no incline * REPEAT 3X * COOL DOWN: WORKOUT: .5 mile walk no incline 1 min plank 20 crunches 10 shoulder taps 10 deep squat pulses 10 sumo walks followed by 2 min sprintRepeat 10 times in the mirror: “| am an unstoppable force, and am so grateful for my health.” 3 DAY DETOX MELTDOWN 2 Tera Ee | Glowing Goddess Detox Shake: 1 scoop FWC powder (either flavor), 1 scoop glowing goddess greens, \ — 1 handful of spinach, 1 cup your choice of frozen fruit, 1/2 cup of ice, 1 tbsp chia seeds, 1 tbsp flax meal, 1 cup y of coconut water. SNACK 11-2 pm 15 almonds. LUNCH 2-5 pm 1 palm size of protein with 1/2 cup of carbs and cup mixed steamed veggies. Saeed \ 1 palm size of protein with 1/2 cup of carbs and 1cup mixed steamed veggies. Snack on frozen mango and lemon tea no later than 8 PM. * AFTER DINNER * take 2 FWC debloat magnesium supplements (helps with digestion and debloating) WORKOUT rult FAT BURNING ‘WARM UP: * REPEAT 3X * 5 walk no incline COOL DOWN: WoRKOUT: Smile walk no incline 1 min plank 20 crunches 10 shoulder taps 10 deep squat pulses 10 sumo walks followed by 2 min sprintRepeat 10 times in the mirror: “| am an unstoppable force, and am so grateful for my health.” 3 DAY DETOX MELTDOWN 2 Tera Ee | Glowing Goddess Detox Shake: 1 scoop FWC powder (either flavor), 1 scoop glowing goddess greens, \ — 1 handful of spinach, 1 cup your choice of frozen fruit, 1/2 cup of ice, 1 tbsp chia seeds, 1 tbsp flax meal, 1 cup y of coconut water. 1 Nel Gira 15 almonds. LUNCH 2-5 pm 1 palm size of protein with 1/2 cup of carbs and 1 cup mixed steamed veggies. Py Seer \ 1 palm size of protein with 1/2 cup of carbs and 1 cup mixed steamed veggies. Snack on frozen mango and lemon tea no later than 8 PM. * AFTER DINNER * take 2 FWC debloat magnesium supplements (helps with digestion and debloating) WORKOUT ult FAT BURNING |] WARM UP: * REPEAT 3X * 5 walk no incline COOL DOWN: WoRKOUT: 5 mile walk no incline 1 min plank 20 crunches 10 shoulder taps 10 deep squat pulses 10 sumo walks followed by 2 min sprintYOU MADE IT !! CONGRATULATIONS! Come celebrate your festival bod with me at our very own Tulum themed FWC Pool Party during Coachella 1 Weekend * Acai * Bowls * Coconuts * Photo Ops MUSIC BY MADDS AND KAWASAKI TICKETS AT WWW.FITWITHCAMBRIE.COM