14 DAY FIT “ELITE” CHALLENGE 17

Welcome to “14 Day Fit” If you’ve been searching for:

- An Affordable Celebrity Trainer & Nutritionist

- Accountability & Motivation

- Simple, yet effective Online program

- Fast, long lasting results with zero gimmicks

Look no further! “14 Day Fit” provides all of the above plus more, all conveniently accessible on any
handheld device, laptop or PC. The program includes the following:

 Grocery List
 Meal Plan
 Workout Plan
 Video Demos
 24/7 Facebook Support Group
 Weekly Check-ins
 Live Coach meet via FB group

Official 14 Day Fit Program will be issued on Oct 8, 2021

Weekly Check-ins- Stats are to be posted in the Facebook group on the “Stat post” Monday
mornings by or before 12pm EST

Facebook Group Support- Please send a friend request & order # screenshot to Ms. Tiffany
Alexander (located in Atlanta, GA) on Facebook. Access will be granted Oct 9th

Video Demos- Will be pre-recorded & posted in the Facebook group

Live Coach Chats- Scheduled on Mondays @8:00pm EST

Rules & Regulations

*Weigh yourself every week on the same day to keep track of weight loss

*Take before photos, videos, & stats on day 1 of the program (Oct 11th)

*Take your week 1 stats (Oct 18th )

*Take your week 2 stats & photos on final day (Oct 24th)

Photos should be taken in presentable under garments (Sports bra, boxer briefs,
panties, bathing suit, etc) or bright tight fitted clothing. Nothing black or dark.
Photos must include, front, back & side views holding your before & After
progress postcard(s). Clear shots only please.

Take measurements of your waistline (above and below the navel), along with your
hips. Please use a soft tape measure for accuracy.

Stats should be written as follows on Facebook “Stat Post”

Week 1 Stats Layout Week 2 Stats Layout

-Last Name -Last Name

-Starter weight -Starter weight

-2nd Weigh in
-1st Weigh in
-Gained/Loss lbs
-Gained/Loss lbs
-Inches: Above N., Below N., Hips
-Inches: Above N., Below N., Hips
-Total Pounds

Official 14 Day Fit Program will be issued on October 8, 2021

WELCOME TO THE CHALLENGE!!!

DONOT EAT OR DRINK ANYTHING NOT LISTED

USE MEASURING CUPS OR SCALE FOR PORTION CONTROL
Protein Options- All boneless chicken, All white fish, Liquid Egg whites, Equate or Gold whey
standard protein powder, Almond or peanut butter, Premier or ensure protein shakes
Vegan/Vegetarian Protein Options For vegans & Vegetarians ONLY - 1 cup tofu, 1 cup green
peas, 1 cup chickpeas, 1 cup mushrooms, 1 cup Tempeh, Garden of life or any plant protein
powder, Ensure max protein shakes
Veggie Options (Unlimited For everyone/1 Cup serving)- Spinach, All peppers, onion, & garlic
Fruit- Lemon, Lime, Banana, All berries
Beverages- Almond or cashew milk, Regular Water, Lemon water, flavored water, Seltzer water,
Boiled teas, & TAW detox tea acceptable
*All seasonings welcome (lightly) Sugar free/Fat free condiments only (Skinny girl salad dressing,
Mustard, hot sauce, Salsa etc)

DO NOT DEEP FRY, USE OILS, OR BUTTER IN YOUR FOODS. BAKE, BROIL, STEAM, SAUTEE OR AIR FRY ONLY

Weekly Meal Schedule

WEEK 1
Breakfast- Protein Shake: 4-6 cubes of ice, 1 cup egg whites, Almond milk or water, 1 scoop protein
powder, ½ of banana or 1/3 cup of berries, 1 Teaspoon of peanut or almond butter & handful of spinach
with 32 ounces of lemon water on the side

Lunch - 6 ounces of Chicken Breast or Chicken thighs, 2 cups of spinach & 32 ounces of lemon water

Vegan/Vegetarian lunch- 1 cup of protein (You can mix 2 half cups to make 1 cup if you like) 2 cups of
spinach, & 32 ounces of Lemon water (Squeeze half a lemon into water)

Snack- Premier or Ensure protein shake or Quest Protein Chips

Dinner- Protein Shake: 4-6 cubes of ice, 1 cup egg whites, Almond milk or water, 1 scoop protein
powder, & handful of spinach with 32 ounces of lemon water on the side

WEEK 2
Breakfast- Protein Shake: 4-6 cubes of ice, 1 cup egg whites, Almond milk or water, 1 scoop protein
powder, ½ of banana or 1/3 cup of berries, 1 Teaspoon of peanut or almond butter & handful of spinach
with 32 ounces of lemon water on the side

Lunch - 6 ounces of any white fish, 2 cups of spinach & 32 ounces of lemon water

Vegan/Vegetarian lunch- 1 cup of protein (You can mix 2 half cups to make 1 cup if you like) 2 cups of
spinach, & 32 ounces of Lemon water (Squeeze half a lemon into water)

Snack- Premier or Ensure protein shake And or Half Of a Quest Protein bar

Dinner- Protein Shake: 4-6 cubes of ice, 1 cup egg whites, Almond milk or water, 1 scoop protein
powder, & handful of spinach with 32 ounces of lemon water on the side

**Consume lemon water In between meals to curb appetite. Meals can be rearranged for
your convenience (Ex- Have Lunch for breakfast & breakfast for lunch)**

Drink Taw Detox tea on Saturday nights to cleanse your system on Sundays in preparation for
the upcoming week. If this day does not fit your schedule, perform your detox the day before
your next off day.

TRAINING
EXERCISE SHOULD BE DONE A MINIMUM OF 5 DAYS A WEEK, MAXIMUM OF 7 DAYS FOR BEST
RESULTS! If you do not have weights substitute it for bottled water or canned goods
(Complete Day 1, Day 2, & REPEAT throughout the week)

DAY 1 DAY 2
5 Rounds Each

CARDIO Perform Each Exercise For 1 Min

Crawl Outs to 10 second Plank

Anything INTENSE that will burn 600 Seated Jump Squats
Calories!! Lying Leg Curlss
10 Wide Pushups
Examples- Incline Walking on treadmill, 10 Narrow
Bike riding, jogging in place with weights,
Swimming, High Knees, Mountain
Climbers, Jumping Jacks, walking/running CARDIO
up & down stairs, etc Anything INTENSE that will burn 500
Calories!!!
(Add weight to for more intensity)
Examples- Incline Walking on treadmill,
This should take 45 MINS MAX to complete Bike riding, jogging in place with weights,
Swimming, High Knees, Mountain
Climbers, Jumping Jacks, walking/running
up & down stairs, etc

(Add weight to for more intensity)

This should take 1 hour to 1 hour 30 mins to

complete

Tip- Do not take too many rest breaks. The more you rest, the less calories you will burn, the
less fat and inches you will lose. Slowing down is ok. Stopping too much will hurt your
results!!! GOOD LUCK!!!