NEW Transformational Workout Program and Nutrition Guide!

PERNILLA'S 12 WEEK
TRANSFORMATIONAL
Workout Program
& NUTRITION GUIDE
ABS & BOOTY FOCUS
welcome!
I am SO EXCITED that you are here!
IT IS TIME FOR YOU TO EXPERIENCE YOUR

STRONGEST AND MOST POWERFUL SELF.

These next 12 weeks are going to be transformational. Not just physically but even
more than that, mentally. Commit and your life will be changed for forever.

This program is created for you to experience enormous amounts of growth

within your overall well-being, health and fitness. When building physical
strength and aligning your actions with your goals, an incredible inner power is
produced. This internal improvement will access a new level of emotional joy,
fulfillment, confidence, self-worth and self-trust which will have a positive
compound effect on all other areas of your life. THAT is what I am so excited for
you to experience as you embark on this journey.
I feel extremely excited that you are ready to put in some work and commit to
achieving your goals! This 12-week journey will be fun, challenging, eye opening
and SWEATY. When you commit and stay consistent, the amount of inner
power you experience, is PRICELESS! You deserve to feel incredible in all aspects
of your life and with the right knowledge, guidance and mindset, you can
achieve anything you put your mind to. LET'S DO THIS!!!
Lots of love,
Pernilla
PERNILLA STRYKER | COPYRIGHT 2021 2
Let's get friggin'
STRONG AF!


LET'S DO THIS!
1
DISCLAIMER PAGE 6
2
THE BASICS PAGE 7
HOW TO LOSE OR GAIN WEIGHT & CHANGE YOUR BODY COMPOSITION
THE DIFFERENCE BETWEEN WEIGHT TRAINING AND CARDIO
FREQUENTLY ASKED QUESTIONS
THE IMPORTANCE OF REST DAYS
3
NUTRITION PAGE 14
3 APPROACHES TO NUTRITION
PART 1: COUNTING CALORIES AND TRACKING MACROS
PART 2: NUTRITION ON THE GO
PART 3: INTUITIVE EATING
SELF EXPLORATION PAGE 50
4
HOW TO TRANSFORM
BECOMING AWARE OF YOUR PATTERNS
REWIRE YOUR MIND
SETTING A SMART GOAL
YOUR WHY
THE JOURNEY

5
PROGRAM EXPLAINED PAGE 62
KEY WORDS
PROGRAM STRUCTURE
PROGRESSIVE OVERLOAD
TRAIN SMARTER
START WHERE YOU ARE
PERSONALIZE YOUR PROGRAM
WARM UP INSPO
6
WORKING OUT AT HOME PAGE 71
EXERCISE SWAPS
PROGRESSIVE OVERLOAD AT HOME
7
WORKOUT PROGRAM
PAGE 75
IMPORTANT REMINDERS
DAY 1 PHOTO
WEEKLY WORKOUTS
8
THANK YOU PAGE 79
PERNILLA STRYKER | COPYRIGHT 2021

5
PERNILLA'S 12 WEEK
TRANSFORMATIONAL
Workout Program
& NUTRITION GUIDE
DISCLAIMER
ALL DOCUMENTS INCLUDED OR EXCHANGED BETWEEN PERNILLA AND THE CLIENT ARE THE
INTELLECTUAL PROPERTY OF STRCNG INCORPORATED AND ARE NOT TO BE COPIED, SOLD,
PUBLISHED, POSTED, OR REDISTRIBUTED EITHER IN PART OR IN FULL WITHOUT MY WRITTEN
CONSENT. PERNILLA IS NOT A DOCTOR OR REGISTERED DIETITIAN. THE CONTENTS OF THIS
DOCUMENT SHOULD NOT BE TAKEN AS MEDICAL ADVICE. IT IS NOT INTENDED TO DIAGNOSE,
TREAT, CURE, OR PREVENT ANY HEALTH PROBLEM, NOR IS IT INTENDED TO REPLACE THE
ADVICE OF A PHYSICIAN OR DOCTOR. ALWAYS CONSULT YOUR PHYSICIAN OR QUALIFIED
HEALTH PROFESSIONAL ON ANY MATTERS REGARDING YOUR HEALTH. USE OF THE
INFORMATION IN THIS PROGRAM IS STRICTLY AT YOUR OWN RISK. PERNILLA AND/OR
STRCNG INCORPORATED WILL NOT ASSUME ANY LIABILITY FOR ANY DIRECT OR INDIRECT
LOSSES OR DAMAGES THAT MAY RESULT INCLUDING, BUT NOT LIMITED TO, ECONOMIC LOSS,
INJURY, ILLNESS OR DEATH.

The Basics
Understanding the basics is crucial when working towards your fitness goals. When you have the
knowledge of how your body responds to the nutrition you eat and exercise that you do, your path
towards your goals will appear a lot easier to grasp.

Body weight
LOSING WEIGHT GAINING WEIGHT
To lose weight we need to be in a If we want to gain weight, we have to

CALORIC DEFICIT. This means that the consume more calories than what we burn.
calories we consume throughout the day Opposed to losing weight, we need to be in
needs to be lower than the calories we burn. a 3500 calorie surplus to gain 1 pound
We can do this by lowering our calorie (0.5kg) of body weight. If you are looking
intake (the number of calories we eat in a to mainly gain muscle while gaining weight
day) OR by burning extra calories through during this program, be aware of the
exercise. To lose 1 pound (0.5 kg) of body quality of the calories you take in as this will
weight, we need to be in a 3500 caloric determine how they are stored and used
deficit. Losing one pound of body weight is within your body. During this process I
not necessarily the same as losing 1 pound of recommend eating at least 1g of protein per
fat. If you are looking to lose weight during
pound (0.5kg) of body weight per day as
this program, make sure to eat enough
well as not consuming more than a 250-
protein so that you do not lose muscle in the
500 calorie surplus per day.
process. Studies have shown that eating at
least 0.7-1.6g of protein per pound (0.5kg)
of body weight per day is a good amount RECOMPOSITIONING
for individuals who weight train. I Body recomposition focuses on the
recommend eating at least 1 gram of pound proportion of fat and non-fat mass in our
of body weight per day if you are in a body, rather than weight. To recompose
caloric deficit state during this program as your body, and turn your body’s ratio of fat
well as not being in more than a 250-500 into muscle, you need to consume the right
calorie deficit per day.
amount of macronutrients as well as use
resistance training to help you get rid of fat
and build muscle. Throughout this program
you will progressively experience getting
Calories are a measure of energy. stronger, however, to lose fat and gain
They refer to the amount of energy muscle mass, the nutrition you consume will
in foods and beverages, or the amount play a large role.
of energy your body burns
throughout the day.

WEIGHT TRAINING
& cardio
WEIGHT TRAINING
Weight training is a form of resistance training that incorporates the use of different kinds of weights
against the force of gravity to develop strength and size in skeletal muscles. When the goal is to
recompose our body by reducing fat and building muscle, growing the glutes and getting visible abs,
performing resistance training is key. In this program you will mainly be focused on hypertrophy
training (growing the muscles). This type of training is where we see the most muscle growth (eg.
growing your booty or abdominal muscles) which requires metabolic stress to increase in size. Doing
around 6-20 reps for 3-6 sets with heavy weights has been proven to be the most effective way to
build muscle. I will clarify more specifically how you will achieve the greatest results during your
weight training sessions in the Program Explained section.
It is important to keep in mind that even though cardiovascular training may burn more calories
during a workout session, research shows that with resistance training we continue to burn calories up
to 24 hours after the session has ended. Weight training and building muscle-mass may also help you
increase your resting metabolic rate (the amount of calories you burn during rest) as muscle burns
more calories at rest.
CARDIO
Cardiovascular training improves the function of your heart, lungs, and circulatory system and
includes any activity that raises your heart rate. The more elevated your heart rate is during a
workout, the more calories you will burn. This is why running typically burns more calories than
weight training. Cardio can be any steady-state exercise performed at a low to moderate intensity,
like jogging, riding a bike, low intensity aerobic class or swimming. It can also be intervals of high
intensity exercise, where you go all out for 20-60 second bursts, and then rest for a short period of
time before the next round of intense exercise, called HIIT (High Intensity Interval Training). HIIT will
increase your stamina. HIIT done correctly will also continue to burn additional calories after your
session has ended.
9
FREQUENTLY
asked questions
"I have to do cardio if I want to lose weight, right?"

Cardio has incredible mental and physical health benefits but it is important to clarify that doing cardio is not
a necessity for losing weight or becoming more lean. Doing cardio will help you burn calories and build your
stamina which may help you on your journey when combined with the right nutrition. Whether you lose,
maintain or gain weight, will be based on you being in a caloric deficit, maintenance or surplus state.
"Can I lose fat in just "Okay, but I only want

one area?" to lose belly fat..."
Most studies have proven that it is not Let's use abs as an example. Women
possible to target fat loss in only one certain typically need a body-fat percentage between
area through exercise of a specific muscle. 15-21% for abs to be visible. As a man, it is
Our bodies naturally want to store fat in lower, at about 8-16%. This number varies
certain areas and these stubborn areas vary from person to person. If a woman with a
from person to person. These studies have body fat percentage of 35% does ab
shown that if we want to lose fat in one workouts every day for 3 months, her
certain area we need to lower our overall abdominal muscles will likely grow and get
body-fat percentage. By doing so, the fat stronger but if her overall body-fat
stored in our "stubborn" areas may be the last percentage remains at 35% these abs will
to disappear, but as we reduce our body-fat most likely not be visible. For this reason, if
percentage eventually the fat in those areas we are looking to lose fat in one certain area,
will go away as well. However, by increasing having a workout program that focuses on
the size of a specific muscle, other studies the entire body, rather than just a specific
show that we may burn more fat around that muscle, we are able to increase our total
specific area at rest, and the muscle becomes muscle-mass as well as lower our total body-
more visible if it increases in size. This applies fat percentage. This will then make the ab
whether the goal is to get rid of belly fat, muscles more visible as they increase in size.
inner-thigh fat, or arm-pit fat. If achieving visible abs is your goal, in this
workout program you will be focusing on
working out your entire body as well as abs,
so that you, together with the right nutrition,
can achieve your goal.

"Can I out-train a bad diet?"
First off, I do not believe we can categorize food as either "good" or "bad". Certain nutrient-dense
foods are lower in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars and these
types of food are more likely have a positive impact on your body.
If we purely are talking about weight-loss or maintenance, you will have to be in a caloric deficit or
maintenance to "out-train" your diet. To put things into perspective, if on top of your maintenance
calories you eat an additional 300 calorie cookie, slice of pizza, salad, protein bar, or any other food
that has a total of 300 calories, depending on your fitness level, age, gender etc. if you weigh approx.
155lbs, it would take you about 27 minutes of running at a 6 miles-per-hour pace, 60 minutes of
walking at a 3.5 miles-per-hour pace or a 40-90 minute (depending on the intensity) weight training
session to burn the additional 300 calories, to return to your maintenance calories.
Together with your activity level, the calories you eat will determine whether you lose, gain or
maintain your weight but your energy levels, how your body utilizes and digests the foods that you
eat depends on WHAT you eat. Your body will react differently to the different macro- and
micronutrients that you consume. Your body will utilize and process these foods differently and they
will have different effects on your overall well-being and build. Having a good understanding of the
macronutrients contained in the foods you eat can help you better understand how these
macronutrients benefit your health and how you can use them to achieve your goals. We will dive
into this subject in the "Nutrition" section of this book.
"Are abs really made in the kitchen?"

I have experienced, and believe in the saying

"Abs are made in the kitchen"... I mean, kind
of.... I had been crunching for years, but it was
only when I changed my diet that I was able to
get visible abs. Yes, you need to actually workout
to have abs, but understanding the importance of
nutrition is essential to more efficiently reach
your goals.


"How do I get lean and not bulky?"
Getting lean, as I see it, really comes down to having a low

body-fat percentage and defined muscles. Being bulky comes
down to having both a high muscle-mass as well as a higher body-
fat percentage. This program will help grow your muscles but your
nutrition as well as how much your body burns per day, will play
a large role when it comes to getting a leaner vs bulkier look. Two
individuals with the same height, may have the same muscle-mass
but because one has 16% body-fat and the other has 32%, one
will look leaner than the other. Like mentioned previously, getting
an idea of what macros your specific body needs in order to reach
your specific goals will help you on this journey.
"I can't seem to grow my booty?"
When you want to grow a certain muscle, focusing on

building a mind-muscle connection with the specific muscle that
you want to grow, will be useful. When wanting to grow the glutes,
you will see the most growth when focusing and squeezing that
muscle while doing the exercises. By doing so, you are increasing
the number of muscle fibers being used when lifting weight. The
glute exercises in this program focuses on building a strong mind-
muscle connection with your glutes. Using resistance bands for
certain exercises is not a must, but it may help you develop the
ability to engage your glute muscles!

Rest DAYS
"Why is it important to rest?"

Rest is an essential part of the total process required to build strength, endurance, and muscle. While
weight-training, your body breaks your tissues down causing microscopic tears in your muscles. While
resting, you allow your muscles, nerves, bones, and connective tissue time to rebuild. Rest days may
also help prevent a workout plateau or overtraining, which can lead to a workout hangover. We
want to stay motivated and excited during this program, so make sure to listen to your body. This is
an advanced program with only 2 rest days per week. This is due to the fact that advanced trainees
will have a faster recovery time and will be ready to train/perform again sooner than beginners. If
you are newer to training or are just getting back after a long break, you may decide to take an
additional rest day to allow your muscles more time for recovery.
"I feel a little tired, maybe I need to rest?"

There is a difference between needing to rest and coming up with excuses because you simply do not
want to put in the work. A question you can ask yourself when you are unsure of whether or not to
take another rest day is:
"In a few hours, how would I feel best if I have completed my workout
or if I have allowed my body to rest and recover?"

Make sure to be honest with yourself during this program. Push yourself to keep the promises you
have made to yourself but also make sure not to overtrain and exhaust your muscles as this
potentially can cause injuries and burnout. Self-discovery and honesty will be key throughout your
fitness journey.
"I've taken too many rest days.

I may as well just quit...."
If you lose motivation or skip a couple of workouts, do not judge yourself and do not let that stop you
from getting back up! You can always just pick up where you left off or maybe even start again
from the beginning. In life there will be setbacks and challenges but it is not the setbacks that
determine your future, it is how you respond and react to them. In the nutrition as well as the self-
exploration section you will get a chance to reflect and uncover any patterns that have held you back
from achieving your goals in the past.

Nutrition
Nutrition plays a massive role when it comes to your overall well-being, health and fitness journey.
Your relationship with food and what nutrition you consume on a daily basis have a big impact on
the results you will experience, your energy levels as well as the enjoyment of your journey. In this
chapter you will be introduced to 3 different approaches to food that will give you all of the
knowledge you need as well as help you develop a greater understanding for what YOUR body
specifically needs, to be set up for success during the next 12 weeks and onward. Let's dive in!

to nutrition
3 APPROACHES
Just like your car needs gas or electricity to drive, your body needs fuel to function. The type of fuel
that your body receives will have a massive impact on your energy levels, health, wellbeing as well
your physique.
In this Nutrition chapter you will be introduced as well as guided through 3 nutrition-approaches:
1. COUNTING CALORIES AND TRACKING MACROS

In this section you will learn how to determine the amount of calories you need to eat every day based
on your current physical activity and goals. You will learn what macros are and why they are
important. You will be given different methods to determine your ideal protein, fat and carb intake for
you to reach your goals as well as feel at your best.
2. NUTRITION-AWARENESS ON-THE-GO
In this section you will learn how to be more mindful of the nutritional value of foods you eat as well as
how to keep track of the way certain foods make you feel throughout the day. You will be given
visualization and journaling exercises to help you uncover who you deep down want to be at the end
of the 12 weeks. You will determine which nutritional guidelines and habits align with who you want to
become and how you want to FEEL.
3. INTUITIVE EATING
In this section you will learn to become more aware of physical sensations that arise within related to
hunger, fullness, and emotions towards food. This approach may be useful for developing and healing
any undesired negative emotions you may be carrying towards food and return to your body's natural
set point. This is your body's ideal body weight which your body manages naturally without food
restriction, deprivation, and over-exercising. This is approach does not focus on weight loss, weight gain
or body recomposition but instead your body's natural ability of eating when you are hungry and
stopping when you are full.
If food is or ever has been a sensitive subject for you, this approach is for you.

to nutrition
3 APPROACHES
Depending on your current relationship with food, past experiences as

well as your current goals you may decide to spend time with the
worksheets, tools and knowledge in all 3 sections, to get more clear on
which approaches will help you feel and experience the most growth
and joy, OR you may already be certain of which approach is the right
one for you. Regardless of which route you decide to go, the nutrition
you eat should increase your overall well-being. This will have a different
meaning to different people and therefore it is important that you get
clear on what YOU want for YOU.
Regardless of which approach you use, allow yourself to be mindful of

what you put into your body and in-tuned with how your body
responds. Nutrition, exercise and mindset is all intertwined and when
you grow within one area of your life, it will influence and effect other
areas of your life simultaneously.
Here are a few tips that may help you on this journey:
1. Avoid skipping meals

2. Prepare for each meal by calming the body and taking in 3 deep breaths
3. Remove addictive foods that do not make you feel good longterm from your diet
4. Avoid losing more than 1% of your overall weight per week
5. Turn off all distractions (phone, tv etc.) off while eating
6. Be mindful of and enjoy every bite
7. Notice or even write down how your body feels after eating different types of foods or meals.
8. Halfway through a meal, take a break and see if you can notice how your body is receiving and
digesting the food. Maybe ask yourself if you are starting to feel full or if you are trying to
satisfy other types of hunger. This is simply to create a stronger connection to understanding
your body’s signals.
9. If you ever catch yourself about to bing eat, ask yourself: What is my body hungry for, what is
it actually my body needs right now? (Journal on how you are feeling and then giving yourself
the thing that you actually are craving: love, compassion, understanding etc.)
10. Stay hydrated, get enough sleep and eat whole foods.

Nutrition part 1:
Counting calories &
Tracking macros
When you know WHY it is important for you to make it happen, you will be
more willing to sacrifice the time and effort it takes to make your dreams
come true. Creating something that you have never experienced
previously, requires doing things that you have never done before. In this
session you will get clear on what your "WHY" is. When you know the
reason for why it is important for you to put in the work that it will take to
reach your goal, staying disciplined will feel more motivating, manageable
and exciting. PERNILLA STRYKER | COPYRIGHT 2021 17
COUNTING CALORIES
& tracking macros
COUNTING CALORIES
& tracking macros
As mentioned previously, the only way to lose weight is to be in a
caloric deficit and the only way to gain weight is to be in a caloric
surplus. The breakdown of your macros, based on the calories you eat,
will be more significant to the change in your body composition, and in
this section you will learn more about what they are and how to
calculate them! Just as a reminder, even though this approach is a
very effective way of reaching your goal, this approach may feel too
strict for some individuals. Be mindful of how you feel, not just
physically but also emotionally. It's okay to switch approaches if you
feel this approach is not contributing to your overall wellbeing.

In this section you will:
1. Learn how to calculate your total daily energy expenditure to help you determine how many
calories to eat on a daily basis.
2. Learn about the differences between protein, carbs and fats and how you can utilize them to
reach your goals.
3. Learn where to find resources that can help you calculate your macros online, as well as
examples of how to do it on your own.
4. Get tips and set goals that will help you stay consistent and be successful using this approach.

18
COUNTING CALORIES
& tracking macros
YOUR TOTAL DAILY
Energy Expenditure
"How many calories does my body burn in a day?"
Your TDEE (your total daily energy expenditure) reflects the total amount of energy (calories) your
body burns while resting, working, exercising, and doing your daily activities and tasks.
To measure the total amount of calories you burn, TDEE considers 4 different aspects:
BMR - Basal metabolic rate
This is the number of calories required to keep your body functioning at rest. This includes breathing,
blood circulation, cell production, and nutrient absorption. BMR is what typically is referred to as your
body’s metabolism. Your BMR is determined by your muscle mass, age, body size, gender, genetics,
physical activity, environment and hormones.
EAT - Exercise Activity Thermogenesis
This refers to the number of calories burned while working out. This includes going on a run, lifting
weights, playing a sport or doing any form of physical activities such as the workouts you will find in
this training program!
TEF - Thermic Effect of Feeding
This is the number of calories used to digest food (absorb, break down, and store nutrients). Between
carbohydrates, fat, and protein: protein has the highest thermic effect, while fat requires the least
amount of energy to process.
NEAT - Non-exercise Activity Thermogenesis
This is the number of calories expended during daily movement that is not categorized as structured
exercise. This includes everything from sitting and standing up, moving your arm, pacing back and
forth while on the phone or fidgeting.
Having an understanding of your daily energy expenditure can help you to reach your weight-loss,
weight-gain or recomposition goals throughout this workout program.

COUNTING CALORIES
& tracking macros
MACROS & MICROS
THE THREE MAIN MACRONUTRIENTS:
CARBS
The sugars, starches and fibers found in fruits, grains and vegetables. Carbohydrates provide fuel for
the central nervous system and energy for working muscles. 1g of carbs is equal to 4 calories.
PROTEINS
The macromolecules responsible for the biological processes in the cell. When working out, you create tiny
micro tears in your muscles. When you eat protein, your body breaks it down and uses those amino acids to
repair the tears. They surround and fill the tear, and make it bigger and stronger. 1g of protein is equal to 4
calories.
FATS
They give you energy, and help the body absorb certain vitamins. Essential fatty acids help the body function
as well as supports brain health. 1g of fats is equal to 9 calories.
MICRONUTRIENTS
Vitamins and minerals are essential for health and wellness. They play a central part in metabolism, in
the maintenance of tissue function and are necessary for energy production, immune function, blood
clotting and more.
We will not go into details on the different nutrients but eating a good amount of whole foods will
help fulfill your body's nutritional needs. Here are some simple guidelines that could be beneficial to
follow during these next 12 weeks and onward to help increase your micronutrient intake:
1. 3-4 servings of vegetables per day

2. 1-2 servings of fruit per day
3. Fish 1-2 times per week
4. A variety of whole foods that are high in fiber and healthy fats.

COUNTING CALORIES
& tracking macros
PROTEIN, CARBS & FAT
PROTEIN INTAKE
intake

Most experts recommend consuming 0.7-1.2g of protein, per pound of lean body mass, per day, for
individuals who are active, or who incorporate weight training into their routines. Other studies have
shown that leaner individuals may want to increase their protein intake to 1.2-1.6g of protein per day
to prevent muscle loss.
Some studies have shown that eating at least 20g of protein with your meals 4-6 times a day can be
beneficial for muscle synthesis to take place. Other studies show that your overall protein intake is the
most important.
I recommend that you create a plan that works with your lifestyle as well as your nutritional
preference. Something that you can stay committed to over a long period of time should be your
main priority.
You can get your protein intake from a variety of sources such as seafood, red meat, poultry, yogurt,
eggs, beans, peas, soy products, nuts and seeds or supplements such as protein powder.
CARB AND FAT INTAKE
Some individuals prefer a low carb/high fat diet while others strive for less fats while eating a larger
amount of carbs and protein. I have seen people on both sides of the spectrum with a developed six-
pack. When it comes to building muscle I believe your protein intake is the most important factor and
then it is up to you whether you feel the best when eating your calories through a balanced diet with
a mix of both carbs and fats, a ketogenic diet or a high carb diet. This all comes down to what makes
you feel at your best as well as what type of diet your body appreciates.
I personally enjoy a high protein diet together with a mix of fiber rich carbs and healthy fats.
It is typically recommended to get 20-35% of your daily calories from fats.

21
COUNTING CALORIES
& tracking macros
CALORIES
& macro ratio
To calculate your calories and a macro ratio that will help you reach your
goals, you can use an online calculator, a fitness tracker or you can calculate
them yourself. These 3 methods will all help you find an estimate macro
starting point. The reason I call it an estimate macro starting point is
because every body is different and will therefor have different needs. This
is a learning process and as you become more familiar with your body and
how the new calorie and macro ratio effects your mental and physical
state, you will be able to make adjustments as you go. We will look
into how to adjust your starting point in the Tracking Your Progress
section later in this chapter.
ONLINE MACRO
calculators
An online macro calculator can be a great place to find your
estimate macro starting point. This calculator will ask you
questions about your height, weight, age, exercise level and
goals. It will then use this information to give you its
recommended ratio of daily protein, carbs and fat as well as
overall calorie intake for you to reach your goal in the given
time.

Different calculators will recommend different calorie intake

and macro ratios and because of this, you may decide to try
out a few different online calculators to choose the ratio that
sounds the most reasonable and in alignment with the
information provided on the previous pages.

COUNTING CALORIES
& tracking macros
ALL ABOUT CALCULATING
your own macros
If you want to get a better understanding of what your specific body needs and calculate your
calorie intake and macro ratio yourself, in this next section I will guide your through how to go about
doing so. If you are new to understanding macros, this section may feel overwhelming and so you
may decide to skip calculating your own macros and solely use the online macro calculator.
This is not the only way to go about calculating your macros but this is how I personally prefer to go
about it. It will allow you freedom to use the tools from the previous pages while still having the
freedom to choose what protein, carb and fat intake feels the best for YOU.
YOUR ESTIMATE TDEE

A good way to get an understanding of your current TDEE and overall calorie and macro intake is to
track your nutrition for one full week. If your weight remains consistent and the tracked week is a
good representation of what you typically eat in a week, this will help give you a personal estimate
TDEE. This estimate TDEE will help you as you calculate your new macros in this section. If this is
something you decide to do, you can use an app or website to track everything that you consume
from you wake up in the morning till you go to bed at night. MyFitnessPal.com is a free website/app
where you can type in all of your meals and snacks. This website/app will give you your macro
breakdown for each meal and a total breakdown for every day.
If you do not want to track your food for a week, you can instead use an online TDEE calculator or a
fitness tracker to give you an estimate TDEE.
Keep in mind that when you move more or less in a given day, your TDEE will increase or decrease
depending on your total energy expenditure of that day. If you are going to be moving more as you
start this 12 week workout program keep this factor in mind during your calculations on the following
pages.
Your estimate TDEE:
Now that you have your TDEE, you can move on to calculate your calories and macros that will help
you reach your goal during this program!

23
COUNTING CALORIES
& tracking macros
MEET
Sarah
As an example, let's go through this process using Sarah as an example. Sarah who is a female
weighs 146 lbs. She wants to lose 6 pounds in 12 weeks and she wants to simultaneously build muscle
and strength. She discovered through tracking her macros (previous page) for a week, that she
currently is eating 2250 calories per day. She also discovered that she currently eats an average of
90g of protein per day:
SARAH'S GOAL:
Goal: Lose 6 pounds, feel healthy and gain muscle and strength in the next 12 weeks.
SARAH'S MANIFESTATION GOAL SETTING:

I am so happy and grateful now that I feel stronger than ever before. I feel
energized, proud and healthy due to the nutritious foods I eat, the daily exercise that
I do and for having created habits that fill me with joy every day. My new goal
weight of 140lbs helps me feel light on my feet and just really incredible within.
WHAT IS
Your Goal?
Now it's your turn.
What are your goals? You may desire to maintain your weight but get stronger and be able to do
30 push ups in 12 weeks. You may want to loose 1 inch around your hips. Maybe you want to gain 5
pounds, feel stronger and more energized. Perhaps you want to lower your body fat percentage from
24% to 22%. Regardless of what your goal is, set a goal that feels achievable, a little challenging and
EXCITING. You want to create a lifestyle, correct? You are in it for in for the long haul, right? Then
remember great achievements take time. Slow and steady progress is typically the most rewarding
long-term.
On the following page take your time to reflect upon and find a goal that you would like to set for
yourself for these next 12 weeks.

COUNTING CALORIES
& tracking macros pssst...writing in present tense makes
goal-setting more effective. Writing as
Goals
if you have already achieved your goal
YOUR will help your subconscious mind believe
that you already have achieved it which
will lead you to take the required daily
actions with more ease.
Goal: by the (date)
YOUR MANIFESTATION GOAL SETTING:
I am so happy and grateful now that I
Awesome job!! Later you will be asked to set a SMART goal but first let's move on to calculating
your new calorie- and macro intake that will help you achieve your new goal!

COUNTING CALORIES
& tracking macros
calorie intake
CALCULATING SARAH'S
Because Sarah read page 8, she knows that to lose 1 pound (0.5 kg) of body weight, she needs to be
in a 3500 caloric deficit. Because she wants to lose 6 pounds in total, over the next 12 weeks, she will
have to times the 3500 calories with 6 to get her total calorie deficit.
3500 calories per 1 pound x 6 pounds total = a 21.000 total calorie deficit
To figure out how much she has to be in a caloric deficit per day she will count the amount of total
days that she has available to reach her deficit:
12 weeks x 7 days = 84 days total to reach her goal
To figure out how many calories she has to be in a caloric deficit she will divide the 21.000 by 84
days to figure out how many calories she needs to be in a deficit per day.
21.000 / 84 = 250 calorie deficit per day
Sarah now knows that she will need to be in a 250 caloric deficit per day to reach her goal in 12
weeks. She can now subtract this number to her TDEE:
2250 calories(TDEE) - 250 calories (deficit) = 2000 calories total per day.
Sarah now knows that to reach her 6 pound weight loss goal in 8 weeks, her average calorie intake
should 2000 calories per day.
Reminder: Sarah could decide to add additional cardio into her routine to burn an extra 250 calories
per day and continue to eat 2250 calories per day. This additional cardio would put her at 2000
calories per day.
Once Sarah has reached her goal weight, she will no longer need to be in a caloric deficit to maintain
her new weight. After Sarah's weight loss, her TDEE may be slightly different.

COUNTING CALORIES
& tracking macros
CALCULATING YOUR
calorie intake
If you are looking to maintain your weight you do not need to make any changes to your current
calorie intake and can skip this section. If this formula feels overwhelming, remember that you can
always use an online calculator instead to get your estimate caloric intake.
Whether you want to lose or gain weight you can use the following formula. Use Sarah's calculations
on the previous page as reference if needed:
To figure out how much you have to be in a caloric deficit/surplus in total over the duration of the
next 12 weeks, let's times 3500 with the total amount of pounds you want to either lose or gain.
3500 x (the amount of pounds you want to lose or gain)

= (your total calorie deficit or surplus)
You now know your total calorie deficit or surplus. To figure out how much you have to be in a
caloric deficit/surplus per day you will count the amount of total days that you have available to
reach your goal:
weeks x 7 days = days total
To figure out your daily caloric deficit you will need to divide your total calorie deficit/surplus by the
total amount of days that you want to reach your goal weight.
(total calorie deficit or surplus) / (days total)

= calorie deficit/surplus per day

COUNTING CALORIES
& tracking macros
You now know how many calories you will need to be in a caloric deficit/surplus to reach your goal
weight in the given time. You can now find your new caloric intake by subtracting or adding this
number to your TDEE (depending on whether your goal is to lose or gain weight):
If your goal is to lose weight:

(your current estimate TDEE) - (daily caloric deficit per day)
= (your total amount of calories per day)
If your goal is to gain weight:

(your current estimate TDEE) + (daily caloric surplus per day)
= (your total amount of calories per day)
To reach your goal, your daily caloric intake should be:
To confirm that you did these calculations correctly, you may decide to use an online calculator and
see if your calculated calorie intake is +- 25% from the calculators suggested number.
I personally no longer track/weigh out my food to count my

calories but because I previously have tracked my macros I
have a general idea of the amount of calories that is in the
foods I eat. Unless you enjoy the process of counting your
macros daily, my hope is that if you decide to track your food
these next 12 weeks, that once the 3 months are over, you
have gained enough knowledge and familiarity with the nutrition
value in the different foods that you eat so that you can move
on to no longer tracking and measuring your foods and instead
enjoying your nutrition with love, awareness and mindfulness.


COUNTING CALORIES
& tracking macros
MACRO Ratio
Now that you have found your estimate calorie
intake, let's move on to calculating your new
estimate macro ratio. Use Sarah and the previous
pages for guidance.
protein intake
CALCULATING SARAH'S
Sarah knows how important protein is for building muscle and

gaining strength so she decides to calculate her protein intake as the
first macronutrient to see what her daily protein intake should look
like for her to reach her goal.
She knows that it is typically recommended to consume 0.7-1.2g

(1.2-1.6g if lean) of protein per pound of lean body mass per day.
Because she will be doing a lot of weight training during these next
12 weeks, she decides that she wants to consume 1.2g of protein per
pound of lean body mass per day. She estimates from using a lean
body mass calculator online that her lean body mass is 110lbs.
1.2 g protein x 110lbs = 132g of protein per day.

Sarah will strive to get an average of 132g of protein per day.
29
COUNTING CALORIES
& tracking macros
your protein intake

CALCULATING
Start by finding your estimate lean body mass. You can use a scale that has this function or a lean
body mass calculator online to get an estimate.
Your estimate lean body mass in pounds:
Now you have to decide how much protein per pound of lean body mass you want per day. (See
the previous or page 19 for reference)
Use the following to calculate your total daily protein intake:(You can use a scale or a lean body mass
calculator online to get an estimate)
(between 0.7-1.6g protein) x (your lean body mass in pounds)
= g of protein per day.
My personal daily protein intake is on the high end of what is

recommended. I eat about 1.5-1.6g of protein per pound of lean body mass
per day. I am lean and I do a lot of weight training and have therefore
been able to see a large benefit physically as well as feeling full and
satisfied from eating a lot of protein. However my protein intake is a lot
higher than what typically is recommended for the general population. I
wanted to share my personal experience but I also want to make sure
that you know that this large daily amount of protein may not be suitable
for your body and lifestyle. Even though I no longer weigh/track my
food, because I previously have tracked my macros I have a general
idea of the protein intake that is in the foods that I eat on a daily basis.


COUNTING CALORIES
& tracking macros
fat intake
CALCULATING SARAHS
Sarah knows that it is recommended to get about 20-35% of her daily calories from fats. She wants
to eat an average of the recommended amount and so she decides that she wants to consume 27%
of her daily calories from fats.
First she wants to figure out how many calories 27% of 2000 is total.
2000 calories per day x 27 / 100 = 560 calories from fat per day.
From reading the previous chapters, she knows that every gram of fat equals 9 calories. Therefore
now she can divide her 560 calories from fat with 9, to figure out how many grams of fat this is
total:
560 calories / 9 = 60g of fat per day
Now Sarah knows that by eating an average of 60g of fat per day, she would reach her 27% of her
total 2000 calories per day.
fat intake
CALCULATING YOUR
To calculate your estimate daily fat intake, first decide how many percent of your total calorie intake
you would like to consume through fat.
I would like to eat an average of % of fat per day
Now you can calculate your total daily calories coming from fat by using the following formula:
(insert your number of calories per day) x (insert your desired % of fat) / 100
= calories from fat per day.
Now you can calculate your total daily grams of fat by dividing this number with 9:
(calories from fat per day) / 9 = g of fat per day.

COUNTING CALORIES
& tracking macros
CALCULATING SARAH'S
carb intake
Sarah decides that she wants to consume the rest of her calories through carbs. Sarah wants to figure
out how many calories she has left out of her total daily 2000 calories. From reading the previous
chapter, Sarah knows that 1 gram of protein is equal to 4 calories, that 1 gram of carbs is equal to 4
calories and that 1 gram of fat is equal to 9 calories. She will use this knowledge to calculate how
many total calories she will consume through carbs on daily basis.
Protein intake in calories calculation (1 gram of protein is equal to 4 calories):

132g of protein x 4 = 528 calories from protein per day.
Fat intake in calories (1 gram of fat is equal to 9 calories):

60g of fat x 9 = 560 calories from fat per day.
She can now subtract these 2 numbers from her total 2000 calorie intake to find her remaining
calories to consume through carbs:
2000 - 528 - 560 = 912 calories remaining for carbs
Every gram of carbs equals to 4 calories so to find her daily carb intake in grams she can divide the
calories remaining for carbs with 4:
912 calories / 4 = 228g of carbs per day
This leaves Sarah with a total of 228g of carbs, 132g of protein and 60g of fat per day.

COUNTING CALORIES
& tracking macros
CALCULATING YOUR
carb intake
If you decide that you want the rest of your calories to go towards carbs you can now follow the
same structure as Sarah completed on the previous page.
First, you have to figure out how many remaining calories you have available.
First let's calculate how many of your calories come from protein:
(your protein intake per day) x 4 = calories from protein per day.
Now calculate how many of your calories come from fats:
(your fat intake in grams) x 9 = calories from fat per day.
Now let's figure out how many calories you have remaining for carbs:
(your total daily calorie intake) - (your calories from protein)

(your calories from fat per day) = total calories from carbs per day
Finally, because every gram of carbs is equal to 4 grams let's divide this number by 4:
(calories from carbs per day) / 4 = g of carbs per day
YOUR MACRO SUMMARY

(see your calculations from the previous pages)
To reach my goal of by (date), here is my estimate macro ratio:

Total calorie intake per day
Protein in grams per day:
Fats in grams per day:
Carbs in grams per day:

COUNTING CALORIES
& tracking macros
"Now that I have my macros, What should I eat?"

Once you have your estimate macro starting point, you can eat whatever foods you enjoy that fit
into these macros. I always recommend eating a majority of your foods through whole foods to not
just consume your daily macronutrient needs but also allow your body to absorb its micronutrient
needs and be able to feel at it's absolute best!
"What if tracking my macros doesn't work for me?"

Tracking macros works for some, but for others having strict guidelines is not useful. Your journey
should be personalized to what works for you. You may start out as being committed to one plan at
first, and then slowly as you grow on the journey, tailor your daily eating habits to something that
has a better effect on your overall well-being. Even if you have committed to tracking your macros
over the next weeks, you may want to familiarize yourself with the following chapters if you at some
point decide that strictly tracking macros does not work for you.
"What is your personal approach to

tracking macros?"
I personally have never focused on tracking my carbs and fats.

A programmed diet is not something I have found attractive. I personally
enjoy prioritizing getting in a large amount of protein and then eating the
rest of my daily calories through whatever healthy foods I crave on that
given day. I am not trying to lose nor gain weight so I eat the same
amount of calories as I burn. Depending on how much I exercise in a given
day/week I will feel more or less hungry and eat accordingly.
My caloric intake can range between 1600-2400 calories in a day
depending on my activity level. My macro ratio averages at about 130-
180g of protein per day, and my guess is that I get between 15-35
procent fat and then carbs for the remaining calories.

COUNTING CALORIES
& tracking macros
A LESSON I LEARNED ON
MY WEIGHT-LOSS JOURNEY
When I set myself the goal of wanting to

lose weight, My main priority was to be in a caloric deficit.
At the time I was not aware of the importance of protein
nor the importance of not being in too much of a caloric
deficit. This lead me to losing muscle during this process. It
could have also lead me to harming my health and backfire in
other ways. Today my advice to my previous self would be to
have patience and remember that slow and consistent growth
over time will bring the longterm sustainable results that I
deep down am striving for.


COUNTING CALORIES
& tracking macros
TRACKING YOUR
progress
"What are the different ways that I can track my progress?"
There is no right or wrong way to track your progress. Taking your past experiences into
consideration you will be able to make a decision as to whether it is best for you to track your
progress through weighing yourself, tracking your body fat percentage, measurements, observing
and tracking your mental state or perhaps paying attention to how your clothes feel on and fit
your body.
IMPORTANT IF YOU PLAN ON TRACKING YOUR BODY WEIGHT

I only recommend using a scale to track your progress if this does not/has not previously effected
you negatively mentally. Never allow the scale to control your life or determine your mood. You
are NOT a number on a scale. Instead focus on the positive changes you are creating. I suggest
choosing the Intuitive Eating nutrition-approach if any negative emotions begin when tracking
your macros.
It is normal for your weight to fluctuate +/- 1-6 pounds per day. Your weight fluctuation is due to
different factors such as how you ate, drank, exercised or did number 2 the day before. Therefore
to keep track of your weekly progress, you may decide to weigh yourself before breakfast every
morning and then find your weekly average weight by adding all numbers together and then
dividing these numbers by 7.
After a few weeks. if you are not reaching your weekly/monthly goals by following your
calculated caloric intake, readjust by lowering/increasing your estimated calorie intake.
EXAMPLE:
Sarah wants to lose 6 pounds in 12 weeks so her weekly goal is to lose 0.5lbs every week. Sarah
also wants to build muscle and strength and she will keep track of this by using the Progressive
Overload chart (this chart will be explained in the next chapter) and continuously progress by
pushing her muscles a little further every single week.
HOW WILL YOU KEEP TRACK OF YOUR PROGRESS?

COUNTING CALORIES
& tracking macros
TIPS TO FEEL
full and satisfied
IN A CALORIC DEFICIT
Eating a dish full of veggies, healthy fats and lean protein may have the same calories as a small bag
of chips but the chips will not make you feel full nor fill you with the energizing fuel that you need for
your workouts, wellbeing and LIFE. Set yourself up for success by eating foods that are high volume,
high in fiber and that make you feel full.
If you are planning on going into a

caloric deficit, I have turned a bunch of your favorite dishes
into high volume and filling meals, snacks and desserts that taste delicious and at
the same time help you reach your high protein and low calorie goals. You can find
them in my recipe book on my website or in the recipe videos on my youtube
channel. If you are trying to lose weight and be in a caloric deficit, set yourself
up for success by making the journey as enjoyable as possible.
The journaling questions in the nutritional-awareness on-the-go section may be useful
to go through before you get started on your journey
. As mentioned previously, I do not recommend being in too much of a caloric
deficit and I do not recommend skipping any meals. Doing this could cause sudden
binge eating, muscle loss, harming your health and/or have
serious mental side effects.

Nutrition part 2:
Nutrition-awareness
on-the-go
When you know WHY it is important
for you to make it happen, you will be

Nutrition-awareness
on-the-go

Let's call the second method, Nutrition Awareness on-the-go. This could possibly feel like a more
simple way to make positive changes to your diet. Rather than calculating and counting your macros,
you will through practicing nutritional awareness on the go, slowly become more aware of the
nutritional value in the foods that you eat, become more mindful of how different foods make you
feel and make decisions throughout your day that align with your goals. This approach could very
well have an equal or greater impact on your overall health, energy-levels as well as your physical
results over the next 12 weeks.
To practice nutritional awareness on the go, you may decide to use a "food journal" to keep track of
everything you consume throughout the day. The purpose of keeping a journal like this is to:
1. Reflect on how your body and mind react to different foods.

2. Become more mindful of what foods you put into your body.
3. Become aware of which food groups you may want to cut back on and which foods you would
like to incorporate more of into your diet.
4. Allow your curiosity to explore and create a better understanding of the nutritional value in the
different foods that you eat throughout the day.
With awareness you can make better choices that align with who you want to be.

visualization
2. nutrition awareness
on-the-go
TO GET MORE CLEAR ON WHAT THE BEST

VERSION OF YOU WOULD LOOK/FEEL/BE LIKE
AFTER THESE 12 WEEKS, I INVITE YOU TO SPEND
10-20 MINUTES ON THIS SIMPLE
VISUALIZATION EXERCISE:
1. Set a timer for 5-10 minutes, close your eyes and visualize yourself in
12 weeks, feeling wonderfully nourished, healthy, strong, joyful and at
your absolute best self.
2. Once the timer goes off, set another 5-10 minute timer to journal on
everything that showed up for you during your visualization. Reflect
on how you can incorporate any positive realizations into your daily
life these next 12 weeks.
3. If you are willing to take this exercise to the next level, on a separate
page, write what your ideal day looks like from when you wake up in
the morning till you go to bed at night. Visualize and write down
everything that you feel, taste, touch and experience. Use as many
details as possible. It is important that you do not limit yourself and
simply allow your mind to dream.
This manifestation exercise is powerful and may cause miracles.
40
on-the-go
GUIDELINE
Reflections
Now that you have a clear vision for what the highest version of yourself looks like, it is time to
reflect on some guidelines that will help you on this journey as you move towards this vision.
The following questions may help you become more clear on what your daily routine should look like
for you to achieve your goal:
1.Which foods would you like to incorporate into your diet?

(If you want more protein, fiber, healthy fats etc.. into your diet, spend time researching which foods are high in these nutrients)
2. Do you feel addicted to certain foods that you feel ready to either fully let go off or limit to
enjoying 1-2 days per week, these next 12 weeks?
3. Would meal prepping, a delivery service or something else help support you on this journey?
4. What habit(s) would you need to put in place to achieve this best version of yourself?
(No more sweet treats after 7pm, drink 1 gallon of water per day, no chips and beverages with sugar during the weekdays, 2 glasses
of wine per week etc.)

on-the-go
YOUR PERSONALIZED
guidelines for success
There are no rules when it comes to your personalized guidelines for success, just remember that you
are creating a sustainable lifestyle with the purpose of feeling GOOD.
You may decide to have between 1-5 guidelines to follow the next 12 weeks. If you previously have
had a tendency to try to commit to too many changes at once, I recommend starting out with 1 or 2
guidelines. Once these guidelines become a habit, you can incorporate more guidelines as you go.
1.
2.
3.
4.
5.
WHY are these guidelines important to you and what sacrifices would you need to make to stay
committed to following them?

on-the-go
YOUR PERSONALIZED GUIDELINE

FOR JOY AND SUCCESS CONTRACT
I, (NAME) COMMIT TO
CONSISTENTLY FOR THE NEXT 12 WEEKS. THE REASON WHY I
NEED TO COMMIT TO THIS IS
I AM EXCITED TO PROVE TO MYSELF THAT I CAN DO ANYTHING I
PUT MY MIND TO. I AM
(SIGNITURE) BY (DATE)
Print this and bring with you in your wallet, hang on your wall or show a friend to help you continuously get reminded.

Nutrition part 3:
Intuitive eating

When you know WHY it is important for you to make it happen, you will be
Intuitive
Eating

If you have struggled with patterns of emotional eating and repetitive cycles of restrictive eating and
binging, then the approach of intuitive eating may be the best for you. Our eating habits and
patterns can be highly influenced by our thoughts and beliefs and may have nothing to do with food
itself.
In this section you will:
1. Uncover your relationship with food through guided questions?

2. Learn about the binge eating cycle and triggers for it.
3. Learn about Intuitive eating and how to practice it.
4. Learn tips that can help you successfully incorporate intuitive eating into your lifestyle
5. Answer journaling questions that will help prepare you on your journey of intuitive eating

eating
INTUITIVE
UNCOVER YOUR
relationship with food
Have you been struggling with your relationship with food?

Have you experienced feeling that you can’t stop yourself from eating?
Have you experienced yourself in a cycle of going from a restrictive “all in” to an
“all out” pattern (also described as the yo-yo diet)?
Have you been beating yourself up for making “mistakes” within your diet?
Have you experienced being in control of your diet to the point where it takes
away from your joy in life?
Becoming aware of your emotional and physically cues as well as exploring your
dysfunctional habits in relation to food, can help you understand and then practice
putting better habits into place within this part of your life.
Having a "fit" physique is not necessarily the same as being healthy and having a
good relationship with food. If you are looking to uncover and rebuild a more
enjoyable relationship with food, you will be able to dig deep and develop within
this area of your life using the tools within this chapter.

eating
INTUITIVE
THE RESTRICTION
& Binge Cycle
Binge eating is associated with consuming large amounts of food. Binge eating is
consumed when the individual is not hungry, at a fast speed and to the point of
feeling uncomfortable. Overeating every now and then is normal but overeating
when done to a certain extend can cause a lot of discomfort and have a very
negative impact on a persons overall well-being and health.There are many
reasons as to why individuals may get cut up in a restriction and binge eating
cycle. Typically a deeper trauma or belief is hidden behind this pattern and
different self-development approaches like therapy and healing can help you
become aware, resolve and release this subconscious tension.

Depending on the extent to which an individual binge eats this could occur
because they are in a cycle of restricting themself from certain foods or eating in
general. As the restriction increases, at some point, after having put a ton of
stress on the mind and body, the binging occurs. For other individuals, binge
eating can become a form of coping mechanism. If they experience emotions
that they do not know how to take care of, instead of resolving and taking care
of their emotions, they reach for foods to give them a sense of pleasure. This
cycle continues because once the eating is over, those unsettled emotions are still
present. I highly recommend that you seek out professional help if this is
something you currently are dealing with.

To become more in-tuned with your physical, emotional and mental cues and
developing a healthy and more joyful relationship to food, Intuitive eating could
be a very useful practice. Use the following pages to help you understand how
to understand and incorporate this process into your life today.

INTUITIVE
eating
Intuitive eating is an eating framework that helps you become aware of
physical sensations such as hunger cues, fullness, as well as other emotions that
may come up related to food. This is a practice that allows you to let go of the
traditional diet culture with restrictions and seeing different foods as "good" or
"bad" and instead focuses on observing your physical sensations that arise
within. We are all born with the ability of eating when we are hungry and
stopping when we are full but this skill may have been interrupted or
damaged due to past life experiences and societal beliefs.

Instead of controlling and counting calories and macros, If you would like to
improve and heal your relationship to food, intuitive eating may be the right
practice for you.

Intuitive eating can help you find your your set point weight, which is the
weight your body wants to be at in order to function optimally and feel at it's
best. Your set point, is the weight that your body can maintain without making
any effort to keep track of counting calories, calculate macros etc.

As mentioned, intuitive eating, is a practice that will take you on a journey of

development as you learn to become more aware and in-tuned with your
body's inner signals.
If this sounds like the right solution for you, here are some tips that may help
guide you on your intuitive eating journey:

INTUITIVE
eating
INTUITIVE EATING MINDSET PRACTICE
Let go of the diet mentality. Assert to yourself that the goal is to honor your body and eat in a way
that will lead to health, physically, mentally, and emotionally. Let go of the idea that any diet is
superior to others. To stay on track with this long-term healing approach, do your best to remind
yourself of your goal daily.
PRACTICING HUNGER AND FULLNESS CUES
Honor your hunger and fullness cues. Learn to give your body the right amount of food by listening
to its signs. Not giving your body enough energy can lead to periods of overeating, and giving your
body too much energy can lead to you feeling tired, bloated or uncomfortable. Learn to eat slowly
and pause a few times throughout your meal to ask yourself how the food tastes, how your body
is digesting the foods and whether you are still hungry.

CONSCIOUS EATING PRACTICE
Stop labeling food as “good or “bad,” instead think about how your food choices will lead you to or
away from your main goal. Believing that food is “bad” will only lead to feelings of guilt and a chain
of negative thoughts that can cause you to fall back into your previous eating patterns.

HEALING FROM EMOTIONAL EATING

Be mindful of when your body desires nutrition and when your emotions desire food to cope with
negative emotions. If you realize that you are experiencing negative emotions ask yourself how you
can provide the love, the connection, the understanding, the solutions etc., that you may be needing
in that given moment. Be kind to yourself when dealing with any negative emotions. Use journaling
to question yourself why these negative emotions may have come up and journal on what you
need to do, to return to better feeling emotions. If you experience an episode of emotional eating,
write down how it made you feel and what you can do differently next time to grow from this
experience. By using every experience as an opportunity for growth rather than a failure, these
situations will help you to continuously move towards your goal.

The journaling questions in the self-reflection chapter may be beneficial as you embark on this new journey.

Self-
Exploration

Self-
Exploration
Transform
What does it take to actually make a longterm change? Why is it so challenging? How do you make
sure that you do not go back to your old habits? What will make this time different? How do you
transform for good?
To create new habits and beliefs that support us in moving towards our goals, we must first become
aware of the limiting beliefs and/or fears that have been holding us back in the past. Previous
experiences have lead our subconscious mind to believe certain things about ourself. When we
become aware of our thought patterns and beliefs, we can change them and create new ones that
help us achieve a more fulfilled life.
Often we are not aware of these subconscious beliefs and therefor we do not know what keeps us
stuck and continuously return to our old habits. We do not know how to FINALLY make the
changes that we deep down want.
In this following section, you are going to question and observe your beliefs, thoughts and actions and
then use this awareness to create new patterns that will support you on this new journey. The more
aware you become, the more exciting the rewiring process gets, and the more efficient you will
become at building the lifestyle that you deep down desire.

Self-
Exploration
from the past

BECOMING AWARE OF PATTERNS
Without awareness it can be very easy to return to your old habits and beliefs. Before you get
started on this 12 week journey, think back to times in your life where you've had a desire to do
something but then for some reason you never made it happen:
Example: I wanted to run a half marathon but it never happened, I never started writing that ebook, I've wanted to change my diet
and get into a workout routine but I only ever stick to it for 1 week and then I go back to my old habits etc.
1.
2.
3.
4.
5.
What excuses, beliefs, habits and patterns prevented you from following through on making your
desires happen?
Example: I would come up with excuses for not getting to the gym because I was tired from staying up late the night before, writing
an ebook seemed overwhelming and I was afraid of people's judgements etc.
1.
2.
3.
4.
5.

Self-
Exploration
Think back to times in your life where you had a desire, you followed through and you achieved it.
A time where you felt PROUD of yourself:
Example: I wanted to get a better grade in my math class and I managed to do it, I wanted to get up and exercise
every morning for a week and I did it etc.
1.
2.
3.
4.
5.
What beliefs, habits and patterns helped you follow through on your vision?
Example: I committed to study math one hour every night for a full month, I put out my clothes the night before and promised
myself that I would not eat my breakfast until after my morning run etc.
1.
2.
3.
4.
5.

Self-
Exploration
REWIRE YOUR
mind
Now let's breakdown how your brain is currently wired when you go through life and face
challenges. Once you've become aware of these habits, beliefs, and patterns, you can shift them into
a mindset that will help you succeed on this journey.
1.When things get hard, I:
2. From today, when things get hard instead I will train my mind to think:
3. When I think of achieving my goal, the thoughts that run through my mind are:
4. From today, when I think of my goal, instead I will make an effort to change this thought into:
5. Encouraging note to self:

Self-
Exploration
Your relationship to food

Let's continue by uncovering your relationship with food.
If you have a healthy relationship with food feel free to skip any questions that do not apply to you.
1.a What external or internal events have you experienced in your life that potentially could have had
an influence on your relationship with food?
1.b As a result of these past experiences, you have created certain beliefs about what nutrition is to
you. What are the beliefs that you currently hold towards nutrition?
1.c Do these beliefs serve you or could you adjust and create new beliefs that bring you more joy
and/or fulfillment?

Self-
Exploration Journaling Questions
2. If you previously have used food (restriction or overeating) as a coping mechanism, how could you
instead have given yourself love, compassion or acceptance in order to cope with your emotions? If
you are unsure, use the last situation you remember where you found yourself restricting/overeating.
What was going on in your life at the time? How did this make you feel? How could you have
handled the situation differently and helped yourself return to better feeling emotions?
3. In the past, have you set high expectations for yourself that were challenging to stick to longterm?
How could you have made the process more enjoyable and sustainable for you?

Self-
Exploration Journaling Questions
4. What would your ideal lifestyle include when it comes to food and exercise? What would
you let go of and what would you incorporate more of?
(If you have not yet done so, try out the visualization exercise from page 40)
5. Why is it important for you to create a better relationship to food?
6. What do you need to remind yourself of on a daily basis to continue to make bettering your
relationship to food a priority?

Self-
Exploration
explained
SMART GOALS
Now that you have an idea of what beliefs, habits and patterns have helped you achieve or held
you back from achieving your goals in the past, let's use the SMART-goals method to get even
more clear and specific on what you are going to achieve the next 12 weeks. SMART goals were
developed by George Doran, Arthur Miller and James Cunningham to help focus your efforts and
increase the chances of achieving your goal.

S
SPECIFIC
What specifically do you want to achieve? Who is involved? Where?
What does the timeframe look like? Identify specific reasons, a purpose
or benefits of accomplishing the set goal.
M
MEASURABLE
You need to be able to track your goal. How much? How many? And,
how will I know when I achieve my goal?
A
ATTAINABLE
How much effort will it require to achieve your goal? What will the
work load look like to achieve your goal?
R
REALISTIC
How does your goal represent an objective toward which you are both
willing and able to work towards it? You can set your goal high, you just
need to make the effort to put the necessary time and energy into it.
T
TIME-BOUND
By what date will you have achieved your goal?

Self-
Exploration
goal
YOUR
SMART
Using the smart-method, what does this look like?

For reference, check out the SMART model on previous page.
Specific:
Measurable:
Attainable:
Realistic:
Time-bound:

Self-
Exploration
YOUR
"Why"
Your "why" is what will help push you towards achieving your goal when you don't "feel like"
putting in the work. Let's take a look at your intention and why you want to achieve your goal?
How will achieving your goal make you feel?
How will you be able to impact others by achieving your goal?
Who will you become in the process of achieving your goal? Why is that important?
What is your intention as you step into this new chapter of your life?

Self-
Exploration
THE Journey
As you start this new adventure, how can you make sure that you get the best out of every
moment and enjoy the journey?
What are you most proud of about yourself in this very moment?
What are you the most excited about on this journey?
Imagine yourself 10 years from today. What advice would the future you tell you today?

Program
Explained
Even though I believe in always giving it our all during our workouts, there are
techniques we can use to train smarter and reach our goals more efficiently. This next
section will give you all the tips and tools on how to get the best out of this specific
workout program.

Program
Explained
Key words
To get the most out of this workout program, it may be a good idea to familiarize yourself with the
following words and terms that will show up throughout the workout program.
REP: Repetition. The action of one complete strength training exercise such as one full squat.
SET: The number of cycles of reps that you complete.
REST: The time spent resting between each set to allow the muscles to recover.
FULL RANGE OF MOTION: The act of moving as far as anatomically possible during a
given exercise.
MIND-MUSCLE CONNECTION: The ability to focus the tension you create during exercise on a
specific muscle or region of muscles in the body, which is the difference between passively and
actively moving the weight.
SUPER-SET: Alternating sets of two different exercises with no rest in between. Moving quickly from
the first exercise to the second without taking a break for rest in between the two exercises.
TRIPLE-SET Alternating sets of three different exercises with no rest in between. Moving quickly from
the first exercise to the two other exercises without taking a break for rest in between the three
exercises.
CIRCUIT: Alternating sets of three or more exercises with little to no rest in between. Moving from
one exercises to the next.
DB: Dumbbell
KB: Kettlebell

Program
Explained
PROGRAM
structure
To keep these next 12 weeks exciting, this workout program is structured in a way so that none of
your workouts are going to be completely identical. However, every 14 days you will come across a
workout that incorporates the same compound movements and structure as the workout that you
performed, on the same day of the week, 2 weeks earlier. Some exercises will not reappear till 4
weeks later. The program is structured this way so that you can continue to progressively get
stronger on these reoccurring exercises using progressive overload (explained on the following
page). The adjustments that you will notice throughout the 12 weeks are new exercises, different
equipment, added pulses or pauses to certain exercises or added sets/reps/working-time to add
additional tension on the working muscles.

All exercises, the order of them and the

number of reps, sets and rest time is
created in the way that I personally
enjoy and have seen the most results from
during my fitness journey.

Program
Explained
PROGRESSIVE
overload
During this workout program you will be using a progressive overload method. This method
allows your muscles to grow by continuously making them work harder than what they’re used
to. By performing the same exercises, while continuously increasing the demands on your
muscles, you will be able to gain muscle strength, size, and endurance. Practicing the same
exercises allows you to properly track your progress and assures muscle growth by allowing
them to first adapt to certain lifts and then improve as you progressively overload the physical
demands placed on the working muscles. You will mainly be focusing on increasing the intensity
(lifting more weight in the next training session) to progressive overload throughout this
program. Once your muscles have adapted to lifting a certain weight for a certain amount of
reps, you will increase the weight to put greater demands on the musculoskeletal system to
assure muscle growth, strength, and endurance.
Here is an example to guide you through this process:

Week 1: You hip-thrust 100 pounds. Your goal is to do 5 sets of 12 reps. You are able to do all
12 reps (full range of motion and without using momentum) for 5 sets.
Week 2: This week you increase the weight to 110 pounds. On the first 4 sets you do 12 reps.
On the 5th set, you are able to do 10 reps before your muscles go to failure.
Week 3: You once again go for 110 pounds, . You are able to do 12 reps for the 4 first sets. On
the 5th set you do 11 reps.
Week 4: You are able to do 12 reps for all 5 sets.
Week 5: You increase your weight and continue with this weight til you are able to do 5 sets of
12 reps.
The Progressive Overload Chart document will guide you through this process as well as help
you track your progress by going back 2 weeks in the progressive overload chart to detect the
weight, reps and sets used 14 days earlier. By knowing how you performed a given exercise the
previous time, you can aim to push your muscles a little further this time.
Keep track in the Progressive Overload Chart document (or in a notebook or phone - depending
on what is easier for you) and return to these notes when an exercise or workout reappears.
Download your Progressive overload chart by clicking HERE

The spaces within the chart are left blank for any personalized changes you may decide to make to the exercise selection, reps, sets or rest time.

Program
Explained
TRAIN smarter
HOW TO PERFORM EACH EXERCISE
During these next 12 weeks we will be focusing on muscle growth, strength as well as some
endurance. The following factors will play a massive role when it comes to making progress:
1. Focus first and foremost on performing an exercise correctly and doing the full range of motion.
You will not get the same results by doing the exercises 75%. If your weight is too heavy and this
is causing you to limit your range of motion, lower the weight to perform the exercise correctly.
2. Practice your mind-muscle connection when performing an exercise. Eg. when doing hip-thrusts,
squats or lunges, practice squeezing your glutes as you are performing the exercise or when
doing ab exercises practice engaging your core.
3. Avoid using momentum. Spend 2 seconds lowering the weight (the eccentric movement) and 2
seconds lifting the weight (the concentric movement) when performing each repetition. If by
using momentum you are able to add a final rep or two, go for it but always make sure it is in
no way harming your body by doing so.
4. Strive to (almost) reach the point of failure for each set. When you are doing a set of 12 reps,
and you feel like you could keep going, increase the weight. You want to make sure that you are
pushing our muscles for maximum growth.
5. The reps, rest and amount of sets given in this program will help you gain muscle strength,
growth and endurance all at once. If you want to focus on one of these in particular, you may
decide to switch up the rep-range and rest-time. To lift heavy and progress your strength you
may choose to keep a longer 1-3 minute rest period doing 6-8 heavy reps per set. If your goal is
to gain muscle hypertrophy (growth) keeping a 30-60 second rest period and doing 8-12 reps is
typically recommended. By leaving little to no rest in between sets of 12-20 reps you will be
working more on muscle endurance.

Program
Explained
START WHERE
you are
"I AM NEW TO WEIGHT-TRAINING?"
If you have little to no weight-training experience, performing each exercise with the right
form should be your main focus. I suggest that for the first couple of weeks you use little to
no weight when performing each exercise, and focus on correcting your form, squeezing and
building a strong mind-muscle connection with the working muscles. It is important to let your
body adapt to this new form of activity. This will set you up for long term success without
any injuries or overtraining. When a person consumes the right nutrition as well as starts
resistance training, most individuals experience "newbie gains". This is when a rapid increase
in muscle mass occurs when people with little to no previous weightlifting experience start
lifting weights. YUP you might just see your body transform within the first couple of weeks.
Listen to your body, and when you are performing each exercise with the right form, you
may slowly start increasing the weight and push your muscles more and more for every
workout. You may want to take Wed, Sat and Sun to rest if you are new to weight-training.
"I AM RETURNING TO THE GYM AFTER A LONG BREAK"

If you have taken some time off from resistance training make sure to start back slowly. It is
better to start off by using lower weights and to let your body adjust and get back to speed.
We do not want any injuries and it may just take a couple of weeks to get back to where
you left off (depending on the length of your break). Incorporate the progressive overload
chart to progressively get stronger every single week and focus on this new exciting journey
of progress.
"I'M LOOKING FOR A CHALLENGE"

If you are ready to get to the next level, this program will push you to do exactly that. YOU
decide how hard this program is going to be for you. Only you will know whether or not,
you are giving it your all. If at any point you feel that you could be doing more, use heavier
weight, add reps, more sets or less rest time to push yourself further. You may decide to add
additional cardio or ab exercises between every set to keep up your pulse and maybe feel
that you get the absolute most out of your time spent at the gym.

Program
Explained
Personalize your program

"CAN I DO ADDITIONAL CARDIO ON TOP OF THE STRUCTURED WORKOUTS?"
You can incorporate as much cardio as you would like during this workout program. If you want to
move more on a daily basis, my suggestion is that you make it as enjoyable as possible to create a
habit that you will want to stick to long term. Here are a few ways to go about doing so: sign up for
weekly classes (dancing, yoga, aerobics, spinning etc.), commit to a weekly day where you do an
activity with friends (volleyball, basketball, rowing, tennis, hiking etc.) and/or incorporate biking,
walking or rollerblading to work, to the gym or maybe even grocery shopping. Something as simple
as listening to your favorite playlist, podcasts or audiobook can have a big impact on your enjoyment
of the experience. Doing more daily activities can have incredible mental and physical health benefits.
For maximum muscle growth, it is typically recommended to do any intense cardio either after your
weight training session or to do two separate workouts eg. doing cardio in the morning and then lift
weights later in the day. A lot of cardio can potentially lead to you feeling more fatigued during your
weight training sessions.
Even though it is not typically recommended, I personally enjoy doing some sort of cardio before
a weight training session. I love the feeling of getting my heart rate up and keeping it high
throughout the workout. However before training legs, I prioritize not to go too hard before my
workout to make sure that I do not feel fatigued when lifting.
"WHAT IF I WANT TO SWITCH OUT SOME EXERCISES IN THE PROGRAM?"

This program is for you to get stronger both physically as well as mentally and if at any point you
feel that an exercise in this program does not work for you, you can always change it and perform
exercises that work better for your body. This is simply a guide, and the most important thing these
next 12 weeks, is that you have an incredible experience and experience growth inside out!
"I DON'T HAVE RESISTANCE BANDS, WHAT SHOULD I DO?"
You can easily perform any of the banded exercises found in this workout program without using a
band. The exercise should be performed in the exact same way without a band. If you do not have a
band, make sure to focus on squeezing your glutes as you are performing the exercise. If your focus is
growing your glutes, I do recommend purchasing and incorporating a band into your workouts!

Program
Explained
WHY AND HOW TO

Warm-up?
"WHY WARM-UP?"
Before performing any of the exercises in this workout program, it is important to warm-up your
body to reduce the risk of injury and to improve your performance during each session. There will be
heavy lifting involved and so breaking a light sweat before going into lifting weights, will increase
your body temperature and benefit your training. Dynamic warm-up drills (this is active stretches that
take the joints through a range of motion) during your warm-up may help activate the muscles and
improve performance and force output during the training session.
I recommend doing at least 5-10 minutes of low to moderate intensity cardio before starting any of
the workouts in this program.
Foam rolling and stretching tight areas before lifting weights has also been proven to reduce DOMS
(delayed onset muscle soreness) and can improve the range of motion as well as prevent injury.
WARM-UP SETS (IMPORTANT)

When starting a primary exercise (the first couple of exercises after your warm-up), pyramid your
way up with 2-3 light sets, allowing the used weights to progressively get heavier.
Basic Loading Pyramid example:

Warming up to 5 sets of 120 pound squats for 12 reps.
1. 45lbs bar x 16 reps
2. 70lbs x 6 reps
3. 100lbs x 4 reps
4. Begin working sets of 120lbs x 12 reps

Program
Explained
WARM-UP
inspo
WARM-UP IDEAS
Slowly increase the intensity from low to moderate when warming up with one of the
following:
1. Jogging
2. Cycling
3. Elliptical machine
4. Rowing machine
5. Stair-master
6. Static stretching
7. Dynamic stretching
8. Foam Rolling
9. Plank variations
10. Dance
11. Jump rope
12. Warm-up drill
WARM-UP DRILL EXAMPLE

Perform 10 reps on each side for each exercise
1. Walking knee hugs
2. Squat with punch twist
3. Walking lunges
4. Arm circles
5. Dynamic toe touch stretch
6. Leg swings (side to side)
7. Leg swings (back to front)
8. Side shuffles
9. Squat jumps
10. Plank to downward dog toe touch variation

Working Out
At Home?
If you do not have a gym available, you can make simple adjustments to get just as
much out of this program from the comfort of your own home!

Working out
AT HOME?
If you do not have a gym available, here is a guide as to how you can adjust specific exercises as
well as use progressive overload at home. It is recommended that you have at least 2-3 sets of
dumbbells available as well as a booty band and long band. The more weights you have available,
the more resistance you can add to your training which will help you grow muscle-mass throughout
this program. You can switch out any of the equipment used in my demonstration videos with your
dumbbells, bands, ankle weights, barbells, kettlebells or whatever equipment you have available.
"I DO NOT HAVE A CABLE MACHINE AVAILABLE"

If you are working out at home and do not have a cable machine available you can perform any of
these exercises using a long band. Stand on the band or attach it to something stable and perform
as demonstrated in the videos. To progressively make these exercises harder, tighten the bands to
feel more resistance.
Example of seated cable row - Banded Home Edition:
"I DO NOT HAVE A BACK EXTENSION BENCH"

If you are working out at home and do not have a back extension bench available, you can perform
any of these exercises on the ground.
Swap back extensions with a regular superman exercise:
Swap obliques on back extension bench with V-ups:
"I DO NOT HAVE A BARBELL AT HOME?"
Any exercises that are performed with a barbell can be performed with regular dumbbells. Hold on
to your dumbbells as you would a barbell. For squats hold the dumbbells down by your side.

Working out
AT HOME?
Progressive overload
AT HOME?
"MY WEIGHT/EQUIPMENT AT HOME IS NOT HEAVY ENOUGH"
If you do not feel that your weights are giving you enough resistance, you can find water bottles,
boxes, back-packs, etc. around your house and incorporate them into your workouts. I have found
that filling up and wearing a back-pack while doing certain leg workouts helps me feel more
resistance. If you find creative ways to add more weight, make sure that you do not compromise
your form while performing the exercise.
If you are able to do more reps than what is instructed for the given exercise, I recommend adding
more weight whenever this is possible.
OTHER WAYS YOU CAN PROGRESSIVE OVERLOAD AT HOME

Previously you have been introduced to progressive overload by increasing the intensity. If you are
working out at home here are other ways you can use progressive overload throughout this
workout program: increasing volume, increasing frequency, reducing rest periods and increasing
tension.
INCREASE INTENSITY:
Increase the weight you lift in each exercise you perform week to week.
This is typically the type of progressive overload method many people use at the gym. Because you
will be working out from home and have limited equipment, let's take a look at other techniques to
continuously adapt and improve during this program.
Refer back to the Progressive Overload section for examples of increasing intensity.
INCREASE VOLUME:
Do more reps, sets or exercises for a certain muscle group week to week.
For anyone who only has a couple of weights available at home, this will be the main method that
you will use to progressively overload your muscles during your workouts. If you do not have a
massive stack of weights at home, you will be working out with the same weight week after week.
Because of this you will keep track of the amount of reps and sets that you do for each exercise and
then push yourself to do better every week to progressively get stronger throughout the program.

Working out
AT HOME?
EXAMPLE OF INCREASING REPS:

Week 1: You squat 60 pounds. Your goal is to do 5 sets of 12 reps. You are able to do all 12 reps for
5 sets.
Week 2: This week you continue to squat 60 pounds but your goal this week is to go for 14 reps for
each of your 5 sets. On the first 4 sets you do 14 reps. On the 5th set, you can do 12 reps before
your muscles go to failure.
Week 3: You once again go for 60 pounds. You can do 14 reps for the 4 first sets. On the 5th set
you do 13 reps.
Week 4: You can do 14 reps for all 5 sets.
Week 5: You strive to do 16 reps for 5 sets and continue working towards this goal until you can
do 5 sets of 16 reps.
EXAMPLE OF INCREASING SETS:

Week 1: You squat 60 pounds. You do 12 reps of 3 sets. Week 2: You squat 60 pounds. You do 12
reps of 4 sets. Week 3: You squat 60 pounds. You do 12 reps of 4 sets. Week 4: You squat 60
pounds. You do 12 reps of 5 sets.
INCREASE FREQUENCY:
Increase the amount of training sessions week to week.
You will be working out 5 days per week during this workout program. If you are used to working
out 2-3 days per week this is already an increase in frequency. If you wish to workout 6 days per
week you can do this either by incorporating cardio or adding any additional workout session from
my Youtube or Instagram @pernillastryker
INCREASING TIME UNDER TENSION (TUT):

Increase the amount of time a muscle is held under tension or strain during an exercise set. This is
another method you can use at home. To increase TUT you need to spend more time in the
downward motion (the eccentric) part of an exercise and/or during lifting the weight (the
concentric) during an exercise.
Example 1: If you are used to use momentum and move through each rep at a higher speed, focus
on slow and controlled movements, spending 2-seconds in the downward motion (the eccentric) and
2 seconds lifting the weight (the concentric) during a squat.
Example 2: Focus on spending 4-seconds in the downward motion (the eccentric) during a squat.

Workout
Program
Alright, no more chatting, it's time to workout!

LET'S GO!


Important Reminders
before you get started
These final tips can make a big difference in the results you will experience over the next couple of
months. If you need clarification on any of these final notes, you can always go back and reread any
of the previous sections for clarification.
1. Remember to warm-up and cool down before/after each workout.

2. Perform a couple of warm-up sets before starting your actual working set.
3. Use progressive overload to assure progress throughout this program (use the progressive
overload chart, a notebook or keep track in the notes on your phone).
4. Make sure you are performing each exercise correctly before adding additional weight.
5. Adjust and perform abs exercises using body weight ONLY if your lower back is not flat on
the ground at all times.
6. Swap out any equipment, used in the demonstration videos, to whatever equipment you
prefer/have available.
7. Always focus on doing the full range of motion, practice your mind-muscle connection and strive
to reach close to the point of failure.
8. As often as possible, remind yourself of WHY you are committed to your goal.
ENJOY THIS JOURNEY.

Be proud of yourself for working towards growing and getting stronger both mentally as well as
physically by practicing consistency, taking one small step at a time and staying strong throughout
these next 12 weeks. Fitness and health is a lifelong journey, not a destination.
YOU GOT THIS AND I AM SO EXCITED FOR YOUR JOURNEY!

REMEMBER TO TAKE YOUR
DAY 1
PHOTO
INSTRUCTIONS
1. Wear shorts and sports bra, or anything you feel comfortable in.
2. Stand in a room or outside in front of a white wall.
3. Have someone take a front, back and side photo of you.
(If you are by yourself you can use a self-timer or take photos in front of a mirror)
IN 12 WEEKS THIS WILL

BE FUN TO LOOK BACK AT!
I would love to hear about your experiences and development!

WORKOUT
Program
This section includes all exercises for weeks 1-12!
Click on the WEEK number and a separate document will pop up with the workout program.
Print or save these documents for when you are ready to get a workout in.
To see a video of me demonstrating an exercise inside the document,
click on the icon and a video will pop up.

Have fun, enjoy the journey and show yourself just how much you are capable of!
WEEK 1 WEEK 7
WEEK 2 WEEK 8
WEEK 3 WEEK 9
WEEK 4 WEEK 10
WEEK 5 WEEK 11
WEEK 6 WEEK 12

Thank you for being here. Thank you for taking action towards learning, growing and
creating a fulfilled life for yourself. When you take consistent action, that moves
you closer towards your goals, you build self-trust, confidence and belief. You see
yourself being capable of getting up and putting one step in front of the other to
slowly progress and get better. I am proud of you and excited for you to
transform into your truest and strongest self. You deserve happiness, fulfillment and
everything good that this world has to offer. By proving to yourself that you can
achieve something that is challenging, you slowly discover that you can do
ANYTHING. Regardless of how tough it may seem in the moment. I hope this
journey helps you realize your true potential and greatness.
You got this.
From the bottom of my heart,

thank you.

Lots of love,
Pernilla
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PERNILLA'S 12 WEEK

IT IS TIME FOR YOU TO EXPERIENCE YOUR

This program is created for you to experience enormous amounts of growth

PERNILLA STRYKER | COPYRIGHT 2021 3

PART 3: INTUITIVE EATING

SELF EXPLORATION PAGE 50

PERNILLA STRYKER | COPYRIGHT 2021 4

START WHERE YOU ARE

PERSONALIZE YOUR PROGRAM

PERNILLA STRYKER | COPYRIGHT 2021

PERNILLA STRYKER | COPYRIGHT 2021 6

PERNILLA STRYKER | COPYRIGHT 2021 7

To lose weight we need to be in a If we want to gain weight, we have to

PERNILLA STRYKER | COPYRIGHT 2021 8

"Can I lose fat in just "Okay, but I only want

PERNILLA STRYKER | COPYRIGHT 2021 10

"Are abs really made in the kitchen?"

I have experienced, and believe in the saying

PERNILLA STRYKER | COPYRIGHT 2021 11

Getting lean, as I see it, really comes down to having a low

"I can't seem to grow my booty?"

When you want to grow a certain muscle, focusing on

PERNILLA STRYKER | COPYRIGHT 2021 12

"Why is it important to rest?"

"I feel a little tired, maybe I need to rest?"

"I've taken too many rest days.

PERNILLA STRYKER | COPYRIGHT 2021 13

PERNILLA STRYKER | COPYRIGHT 2021 14

1. COUNTING CALORIES AND TRACKING MACROS

PERNILLA STRYKER | COPYRIGHT 2021 15

Depending on your current relationship with food, past experiences as

Regardless of which approach you use, allow yourself to be mindful of

1. Avoid skipping meals

PERNILLA STRYKER | COPYRIGHT 2021 16

In this section you will:

PERNILLA STRYKER | COPYRIGHT 2021

PERNILLA STRYKER | COPYRIGHT 2021 19

MACROS & MICROS

THE THREE MAIN MACRONUTRIENTS:

1. 3-4 servings of vegetables per day

PERNILLA STRYKER | COPYRIGHT 2021 20

CARB AND FAT INTAKE

PERNILLA STRYKER | COPYRIGHT 2021

Different calculators will recommend different calorie intake

PERNILLA STRYKER | COPYRIGHT 2021 22

YOUR ESTIMATE TDEE

Your estimate TDEE:

PERNILLA STRYKER | COPYRIGHT 2021

SARAH'S MANIFESTATION GOAL SETTING:

PERNILLA STRYKER | COPYRIGHT 2021 24

Goal: by the (date)

YOUR MANIFESTATION GOAL SETTING:

I am so happy and grateful now that I

PERNILLA STRYKER | COPYRIGHT 2021 25

12 weeks x 7 days = 84 days total to reach her goal

21.000 / 84 = 250 calorie deficit per day

PERNILLA STRYKER | COPYRIGHT 2021 26

3500 x (the amount of pounds you want to lose or gain)

weeks x 7 days = days total

(total calorie deficit or surplus) / (days total)

PERNILLA STRYKER | COPYRIGHT 2021 27

If your goal is to lose weight:

If your goal is to gain weight:

To reach your goal, your daily caloric intake should be: