PRODUCT DISCLAIM The content of this book is written by Cambrie Schroder (Fit with Cambrie). 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 or Fit with Cambrie 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. Cambrie Schroder or Fit with Cambrie is not responsible for injuries or health conditions of any kind and is not liable for anything before, during or after one uses this ebook. One is to follow at their own risk. 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, 2019 © Cambrie Schroder and Fit with Cambrie. 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 or Fit with Cambrie. PG1INTRODUCTION Girls !! It’s the year to finally become the best version of yourself and take control of your health and your life. There is no better way to start the New Year than with a HUGE army of girls changing their lives together. In this 7 day detox we are going to reset your life through diet, exercise, positive affirmations and self reflection. Together we are going to change old habits, old thoughts and restructure our lives so we can have a year filled with success, confidence, and optimism. What | need from you girls, is your full dedication and support in helping uplift other girls in the FWC community. Together we are strong, lets kill it this year!!! CorbTIPS FOR SUCCESS 1. TAKE BEFORE AND AFTER PHOTOS Tracking your progress is essential to help keep you motivated and accountable. Direct message your transformation pictures to me! (make sure before and after pics are in good lighting, same outfit and same pose). 2. GET YOUR FWC PRODUCTS They are delicious, crucial for results and complete game changers. 3. DRINK 1 GALLON OF WATER A DAY This will help your body detoxify itself from all the holiday junk and give you an amazing reset, rehydrating your body. 4. COMMIT WITH A FRIEND Join a FWC group chat or get your bff to do it with you to help keep you accountable and to help motivate each other daily. This is beyond helpful! 5. AVOID LATE NIGHT SNACKING Do not eat past 7pm and learn how to have self control. 6. PRACTICE POSITIVE SELF TALK Long lasting commitment and change can only come from a positive place. Your mindset will determine your success.LETS GET STARTED!PERSONAL RESOLUTIONS Focused goals and direction makes it easier for you to take steps to better yourself. | want you to write 5 extremely specific goals for the year and the exact steps you are going to do to reach your goals. GOALS STEPSGROCERY LIST FWC PRODUCTS ** WAIT UNTIL YOUR PRODUCTS COME IN THE MAIL ** DEBLOAT PILLS PROTEIN POWDER GLOWING GREENS POWDER PROTEIN CHICKEN BREAST TURKEY DELI MEAT TOFU FISH STEAK TEMPEH FATS OLIVE OIL AVOCADOS MACADAMIA NUTS RAW UNSALTED ALMONDS SUNFLOWER SEEDS NUT BUTTER HUMMUS FRUITS LEMONS APPLES STRAWBERRIES VEGETABLES MIXED GREEN SALAD CUCUMBER TOMATOES SPINACH BELL PEPPERS CARROTS BROCCOLI CARBS OATS QUINOA SWEET POTATOES GLUTEN FREE WRAPS ** WATCH FIT WITH CAMBRIE YOUTUBE FOR ** MORE DETAILS AND EXPLANATIONS https://youtu.be/I-Tp4vx09-1DAY1 MEAL PLAN MORNING AFFIRMATION “Angels come to me, help me find my strength, and guide me through this day, I call on the heavens to heal my heart and protect my soul” © BREAKFAST 710 am HOW ARE YOU FEELING? > Goddess pees - [ glowing greens, 2 scoops of FWC lean body protein, T cup of your choice of frozen fruit, 1 cup oe of ice, 1 cup of almond milk 0 SNACK 10 aw-1 pm Rice cake with 2 tbsp of nut butter, 4 sliced strawberries, | tsp drizzle of agave and a dash of hrawberies, tsp s ©OO® O LUNCH 1-4 pm 4oz of protein (steak, chicken, fish, tofu, tempeh), 1/2 cup cooked quinoa, 40z cooked non starch © © © veggies, 2 tbsp of olive oil used on protein an veggies, garlic salt and pepper Oo SNACK 15 raw unsalted almonds or macadamia nuts @©CeO 0 DINNER 4-7 pm 3 cups of lettuce, 1/4 an avocado, 1 oz of cucumbers, 1 oz of tomatoes, 4o0z of protein drizzled with lemon juice, balsamic, 1 tbsp olive © © © oil, salt and pepper * AFTER DINNER * GLASSES OF WATER DRANK take 2 DEBLOAT capsules to help with digestion, muscle recovery, and sleep, and drink with a cup of warm sere gh uma mean guguucuagDAY 1 WORKOUT + JOURNAL WORKOUT Fut. Bopy pay WARM UP: CARDIO: 1.5 mile speed walk, no incline 3 min jog STRENGTH: * REPEAT STRENGTH & CARDIO 3X * 20 squat jumps 50 mountain climbers COOL DOWN: 10 burpees 1.5 mile speed walk, no incline 20 crunches 5 min of stretching 10 push ups HOW ARE YOU FEELING? ©OOeC® DAILY REFLECTION Take 5-10 minutes to write about your day. How do you feel? How is your body adjusting, did you do something to make something feel good about themselves? Did you hurt anyone today? How can you be better for tomorrow?DAY 2 MEAL PLAN MORNING AFFIRMATION “Angels come to me, with my voice | will speak words of kindness, with my mind | will think pure thoughts, and with my heart | will choose good from evil” O BREAKFAST 7-10 am FWC protein shake: 2 scoops of FWC lean body protein, 1/4 frozen banana, 1 cup ice, 1 tbsp cinnamon, 2 tbsp nut butter, 1/4 cup oats, almond milk 0 SNACK 10 aw-1 pm 1 sliced apple with cinnamon sprinkle or lemon juice O LUNCH 1-4 pm gluten free wrap with 4o0z of protein, 1 cup of spinach, 1 tbsp hummus, | tbsp sunflower seeds, 192 of cucumbers, 1 oz of tomatoes, 1/4 avocado, 1/2 cup cooked quinoa 0 SNACK 15 raw unsalted almonds or macadamia nuts 0 DINNER 4-7 pm 1/2 baked sweet potato, 40z of protein, 40z of your choice of green cooked veggies, all cooked with total of 2 tbsp olive oil * AFTER DINNER * take 2 DEBLOAT capsules to help with digestion, muscle recovery, and sleep, and drink with a cup of warm water with a full lemon squeezed in HOW ARE YOU FEELING? OQOO® O©OeO® OOO® OQOeO® OQOeO® GLASSES OF WATER DRANK GoUuuuoUYDAY 2 WORKOUT + JOURNAL WORKOUT 22s Arm BooTy DAY WARM UP: CARDIO: 1.5 mile speed walk, no incline 3 min jog STRENGTH: * REPEAT STRENGTH & CARDIO 3X * 1 min plank 10 tricep dips COOL DOWN: 10 leg raises on your back 15 mile speed walk, no incline 10 fire hydrants with full leg kick out 5 min of stretching (each side on your hands and knees) 10 hip thrusters on your back HOW ARE YOU FEELING? ©OOeC® DAILY REFLECTION Take 5-10 minutes to write about your day. How do you feel? How is your body adjusting, did you do something to make something feel good about themselves? Did you hurt anyone today? How can you be better for tomorrow?DAY 3 MEAL PLAN MORNING AFFIRMATION “Angels come to me, take away the pain in my heart, and fill it with love. Show me how to love myself again. | call on the heavens to heal my heart and protect my soul” © BREAKFAST 710 am HOW ARE YOU FEELING? Green ee So eee of ie greens, 2 scoops of lean body protein, Cup of your choice of frozen fruit, 1 cup of ice, 1 oe cup of almond milk 0 SNACK 10 aw-1 pm Trice cake with 2 tbsp of nut butter, 4 sliced strawberries, 1 tsp drizzle of agave, © © © dash of cinnamon O LUNCH 1-4 pm 4 oz of protein (steak, chicken, fish, tofu, tempeh), 1/2 cup cooked quinoa, 4 oz cooked non starchy eo © veggies, 2 tbsp of olive oil used on protein and veggies, garlic salt and pepper Oo SNACK 15 raw unsalted almonds or macadamia nuts @©CeO 0 DINNER 4-7 pm 3 cups of lettuce, 1/4 an avocado, 1 oz of cucumbers, 1 oz of tomatoes, 4oz of protein drizzled with lemon juice, balsamic, 1 tbsp olive © © © oil, salt and pepper Oth OMEN: GLASSES OF WATER DRANK take 2 DEBLOAT capsules to help with digestion, muscle recovery, and sleep, and drink with a cup of warm sere gh uma mean guguucuagDAY 3 WORKOUT + JOURNAL WORKOUT Fut Boy pay WARM UP: CARDIO: 1.5 mile speed walk, no incline 3 min jog STRENGTH: * REPEAT STRENGTH & CARDIO 3X * 20 squat jumps 50 mountain climbers COOL DOWN: 10 burpees 1.5 mile speed walk, no incline 20 crunches 5 min of stretching 10 push ups on knees HOW ARE YOU FEELING? ©OOeC® DAILY REFLECTION Take 5-10 minutes to write about your day. How do you feel? How is your body adjusting, did you do something to make something feel good about themselves? Did you hurt anyone today? How can you be better for tomorrow?DAY 4 MEAL PLAN MORNING AFFIRMATION “Angels come to me, let me be one of you, and shine light on those who suffer. Help me think of the needs of others and forget about my selfishness and pride.” 0 BREAKFAST 7.10 am HOW ARE YOU FEELING? FWC protein _ onan of pe cot body protein, rozen banana, 1 cup ice, 1 tbsp Ermer ep ni ute ap oa Q2eQe almond mil 0 SNACK 10 aw-1 pm 1 sliced apple with cinnamon sprinkle or lemon juice © © © O LUNCH 1-4 pm gluten free wrap with 40z of protein, 1 cup of spinach, 1 tbsp hummus, 1 tbsp sunflower seeds, (©) © © oz of cucumbers, 10z of tomatoes, 1/4 cup cooked quinoa, 1/4 avocado Oo SNACK 15 raw unsalted almonds or macadamia nuts @©CeO 0 DINNER 4-7 pm 1/2 baked sweet potato, 4oz of protein, 40z of your choice of green cooked veggies, all cooked © © © with total of 2 tbsp olive oil * AFTER DINNER * GLASSES OF WATER DRANK take 2 DEBLOAT capsules to help with digestion, muscle recovery, and sleep, and drink with a cup of warm sere gh uma mean guguucuagDAY 4 WORKOUT + JOURNAL WORKOUT 22s Arms BooTy DAY WARM UP: CARDIO: 1.5 mile speed walk, no incline 3 min jog STRENGTH: * REPEAT STRENGTH & CARDIO 3X * 1 min plank 10 tricep dips COOL DOWN: 10 leg raises on your back 15 mile speed walk, no incline 10 fire hydrants with full leg kick outs 5 min of stretching (each side on your hands and knees) 10 hip thrusters on your back HOW ARE YOU FEELING? ©OOeC® DAILY REFLECTION Take 5-10 minutes to write about your day. How do you feel? How is your body adjusting, did you do something to make something feel good about themselves? Did you hurt anyone today? How can you be better for tomorrow?DAY 5 MEAL PLAN MORNING AFFIRMATION “Angels come to me, show me the way when I'm lost and confused, give me the hope | long for and the wisdom to discern. | call on the heavens to heal my heart and protect my soul.” O BREAKFAST 7-10 am Green Goddess protein shake: 1 scoop of glowing greens, 2 scoops of FWC lean body protein, T cup of your choice of frozen fruit, 1 cup of ice, 1 cup of almond milk 0 SNACK 10 aw-1 pm Trice cake with 2 tbsp of nut butter, 4 sliced strawberries, 1 tsp drizzle of agave, dash of cinnamon O LUNCH 1-4 pm 4oz of protein (steak, chicken, fish, tofu, tempeh), 1/2 cup cooked quinoa, 40z cooked non starchy veggies, 2 tbsp of olive oil used on protein and veggies, garlic salt and pepper 0 SNACK 15 raw unsalted almonds or macadamia nuts 0 DINNER 4-7 pm 3 cups of lettuce, 1/4 an avocado, 1 oz of cucumbers, 1 oz of tomatoes, 4 oz of protein drizzled with lemon juice, balsamic, 1 tbsp olive oil, salt and pepper * AFTER DINNER * take 2 DEBLOAT capsules to help with digestion, muscle recovery, and sleep, and drink with a cup of warm water with a full lemon squeezed in HOW ARE YOU FEELING? OQOO® O©OeO® OOO® OQOeO® OQOeO® GLASSES OF WATER DRANK GoUuuuoUYDAY 5 WORKOUT + JOURNAL WORKOUT Fut Boy pay WARM UP: CARDIO: 1.5 mile speed walk, no incline 3 min jog STRENGTH: * REPEAT STRENGTH & CARDIO 3X * 20 squat jumps 50 mountain climbers COOL DOWN: 10 burpees 1.5 mile speed walk, no incline 20 crunches 5 min of stretching 10 push ups on knees HOW ARE YOU FEELING? ©OOeC® DAILY REFLECTION Take 5-10 minutes to write about your day. How do you feel? How is your body adjusting, did you do something to make something feel good about themselves? Did you hurt anyone today? How can you be better for tomorrow?DAY 6 MEAL PLAN MORNING AFFIRMATION “Angels come to me, | am thankful for my healthy body and want to cherish it everyday, as this life is a gift and | want my mentality to reflect that.” CO BREAKFAST 7-10 am HOW ARE YOU FEELING? Green Goddess protein shake: 1 scoop of glowing greens, 2 scoops of FWC lean body protein, 1 cup of your choice of frozen fruit, 1 cup of ice, © © © 1/4 cup oats, 1 cup almond milk 0 SNACK 10 aw-1 pm 1 rice cake with 2 tbsp of nut butter, 4 sliced strawberries, 1 tsp drizzle of agave, dash of eee cinnamon O LUNCH 1-4 pm 40z of protein (steak, chicken, fish, tofu, tempeh), 4oz cooked non starchy veggies, 2 tbsp of olive oil tsud on proten and vegas goes an OOo pepper, 1/4 cup cooked quinoa, 1/4 avocado Oo SNACK 15 raw unsalted almonds or macadamia nuts © © © 0 DINNER 4-7 pm 1/2 baked sweet potato, 4oz of protein, 40z of your choice of green cooked veggies, all cooked © © © with total of 2 tbsp olive oil * AFTER DINNER * GLASSES OF WATER DRANK take 2 DEBLOAT capsulesto help with digestion, muscle recovery, and sleep, and drink with a cup of warm sere gh uma mean guguucuagDAY 6 WORKOUT + JOURNAL WORKOUT 22s Arms BooTy DAY WARM UP: CARDIO: 1.5 mile speed walk, no incline 3 min jog STRENGTH: * REPEAT STRENGTH & CARDIO 3X * 1 min plank 10 tricep dips COOL DOWN: 10 leg raises on your back 15 mile speed walk, no incline 10 fire hydrants with full leg kick out 5 min of stretching (each side on your hands and knees) 10 hip thrusters on your back HOW ARE YOU FEELING? ©OOeC® DAILY REFLECTION Take 5-10 minutes to write about your day. How do you feel? How is your body adjusting, did you do something to make something feel good about themselves? Did you hurt anyone today? How can you be better for tomorrow?DAY 7 MEAL PLAN MORNING AFFIRMATION “Angels come to me, | am thankful for my healthy body and want to cherish it everyday, as this life is a gift and | want my mentality to reflect that.” CO BREAKFAST 7-10 am HOW ARE YOU FEELING? Green Goddess protein shake: 1 scoop of glowing greens, 2 scoops of FWC lean body protein, 1 cup of your choice of frozen fruit, 1 cup of ice, © © © 1 cup of almond milk 0 SNACK 10 aw-1 pm 1 rice cake with 2 tbsp of nut butter, 4 sliced strawberries, 1 tsp drizzle of agave, dash of eee cinnamon O LUNCH 1-4 pm 4oz of protein (steak, chicken, fish, tofu, tempeh), 1/2 cup cooked quinoa 40z cooked non starchy © © © veggies, 2 tbsp of olive oil used on protein and veggies, garlic salt and pepper Oo SNACK 15 raw unsalted almonds or macadamia nuts @©CeO 0 DINNER 4-7 pm 3 cups of lettuce, 1/4 an avocado, 1 0z of cucumbers, 1 0z of tomatoes, 4oz of protein © © © drizzled with lemon juice, balsamic, 1 tbsp olive oil, salt and pepper + AFTER DINNER * GLASSES OF WATER DRANK take 2 DEBLOAT capsules to help with digestion, muscle recovery, and sleep, and drink with a cup of warm sere gh uma mean guguucuagDAY 7 WORKOUT + JOURNAL WORKOUT Ass arms BOOTY DAY WARM UP: CARDIO: 1.5 mile speed walk, no incline 3 min jog STRENGTH: * REPEAT STRENGTH & CARDIO 3X * 20 squat jumps 50 mountain climbers COOL DOWN: 10 burpees 1.5 mile speed walk, no incline 20 crunches 5 min of stretching 10 push ups on knees HOW ARE YOU FEELING? ©OOeC® DAILY REFLECTION Take 5-10 minutes to write about your day. How do you feel? How is your body adjusting, did you do something to make something feel good about themselves? Did you hurt anyone today? How can you be better for tomorrow?CONGRATULATIONS You made it through the week! | hope you feel accomplished and radiant! Send me your transformation picturesand keep staying healthy. Maintenance after this week is crucial as your body is still adapting. Feel free to follow this plan for up to 3 weeks at a time before adding in more calories. | love following this plan for several weeks at a time. However, | add in a few sweets here and there and a nice burger ever so often! Comb