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QUICK START GUIDE

Nutrition

Lioness Nutrition Quick Start Guide

Bree Argetsinger a.k.a The Betty Rocker

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Table of Contents

How to Use this Guide ……………………………………………… 4

How to Start in 5 Easy Steps ……………………………………….. 5

How to Eat on Training Days ………………………………………. 6

How to Eat on Non-Training Days ………………………………… 8

Approved Grocery List/Food Swaps ……………………………… 9

Food Prep Tips ……………………………………………………….. 11

On-the-Go Supplements and Travel ……………………………….. 12

Frequently Asked Questions ……………………………………….. 13

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How to Use this Guide:

This guide is meant to be used to quickly show you how you should be eating while using this program. The Lioness Program comes with a complete 8-week meal plan that would be optimal to follow, but if you would like to learn the basics and use your own meals, this guide is the best place to start.

You will also learn how to eat around workouts and on non-workout days.

This is not a calorie or macro counting program - the meal plan contains a great variety of whole, unprocessed foods that will fuel your body during these challenging workouts as well as help you shed fat.

You will be building lean muscle using the workout program, so you need to make sure you properly fuel your body. Skipping meals or not eating enough will negatively affect your results.

Remember, 80% of your results come from how you eat. You’ve got the workout plan and I know you’re going to crush it! So take advantage of this great information to help you get the best results in the shortest amount of time.

Please reference this guide any time you have a question to need a reminder about your nutrition!

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How to Start in 5 Easy Steps

1. Read through this entire Nutrition Quick Start Guide to familiarize yourself with this style of eating.

2. Choose a day that you will grocery shop and prepare your food (whether you use the meal plan or not) for the week.

3. Shop for your first week of meals - make sure you check your kitchen fridge and pantry before going to the store because you may have some of the ingredients already.

4. Set aside a couple hours so that you can do some food prep (if this works best for you). You never have to do the entire food prep session, but it will definitely save you time during the week to have everything ready to go. You may also cook a few things one day and do the rest on another day if you are short on time.

5. Pack up and take your food with you for the day. Doing batch food prep and getting organized the night before will really help you save time each morning. Do what works best for you, but always be prepared!

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How to Eat on Training Days

I always prefer to eat at least an hour before I work out, but if you like to get your workout in early, you can just eat something small and quick such as a piece of fruit or protein shake upon waking.

I don’t suggest doing these tough strength training workouts without eating, but I understand you may not have enough time to eat a big breakfast and wait an hour to start exercising, which is why I say to eat something quick and small.

If you drink coffee, a little caffeine before your workout is great - it can help burn more fat (but not necessary - if you don’t drink coffee, don’t worry) during your workout.

Your body best uses carbs in the morning and around your workouts, so it’s always a good idea to include a healthy carbohydrate source with breakfast, such as sprouted grain toast, sweet potatoes or even quinoa. Refer to the Approved Grocery List section for more healthy complex and simple carbohydrate choices.

Including healthy fat each day is really important to keep you satiated and your hormones regulated, but it actually slows down the absorption of nutrients. The only reason I am mentioning this is because you may want to avoid fat before and after a workout ONLY so that the protein and carbs can get to your muscles quickly.

Other than those 2 times, you should have a serving of healthy fat several times a day. Pre-Workout you may find you like having a little fat - this is personal preference. See how your body responds.

If you workout in the morning, here is an example of the general guidelines:

Breakfast: Protein + Carbs Post-Workout: Protein + Carbs Lunch: Protein + Carbs + FatSnack: Protein + FatDinner: Protein + Fat**unlimited veggies and/or greens with any of these meals. See below for more on incorporating green smoothies**

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If you prefer to workout in the evening, you will just need to rearrange the meals slightly to include a healthy carbohydrate source before and after your workout:

Breakfast: Protein + Carbs + FatSnack: Protein + FatLunch: Protein + FatPre-Workout Snack: Protein + CarbsDinner: Protein + Carbs **unlimited veggies and/or greens with any of these meals. See below for more on incorporating green smoothies**

A green smoothie is a perfect pre- or post-workout meal/snack because it’s easily absorbed and contains so many nutrients that your body needs to recover, including fruit which will help get necessary glucose straight to your muscles post-workout. As a pre-workout, it’s easily digestible and quick. Green smoothies are also generally low in fat, so they are the perfect option for either before or after a workout. Make sure to include a protein source like a high-quality protein powder or hemp seeds.

If you’re using the included 4-week meal plan, you’ll notice that the green smoothie is always listed second and that your breakfast and lunches normally include a healthy carb source. These can be easily rearranged based on your personal workout schedule.

All you have to do is switch around the meals (which is why they are not labeled as “breakfast,” “lunch” and “dinner” in the daily menus). You can also just take away the carb source from one meal and add it to another where it fits best, depending on the time you worked out that day.

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How to Eat on Non-Training Days

On your rest days you don’t have to limit carbs or eat less on purpose, but you may find that you’re just not as hungry on days that you don’t workout.

If you don’t feel like eating 5 times a day, you can combine the snacks and meals to eat 3 times a day - whatever works for you!

If it feels like too much food on these days, you can cut your carb servings in half, but don’t cut your protein intake too much. You still need protein to build and repair the muscles that you broke down in your workouts on the other days of the week.

When you’re eating whole foods and cutting out processed foods, your body will know exactly what to do with the nutrients you’re feeding it, so you don’t have to worry about eating less on rest days.

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Approved Grocery List/Food Swaps

Fruits (simple carbs):ApplesPearsBerriesGrapesCherriesBananasKiwiMangoPineappleOrangesLemonsGinger

Vegetables (complex carbs):SpinachKaleChardArugulaMixed Spring GreensBok ChoyDandelion GreensMustard GreensCollard GreensCucumberTomatoesBroccoli (or broccolini)CauliflowerAsparagusGreen BeansSugar Snap PeasEdamameBrussels SproutsArtichokeSquash (any variety)

CarrotsCeleryBell peppersMushroomsOnions (any variety)LeeksGarlicFresh Herbs/Spices

Carbs (complex):QuinoaRice (long-grain and wild varieties)Steel Cut Oat GroatsBuckwheatAmaranthMilletPotatoes (any variety)Beans/Legumes

Fats:Avocado/Avocado OilOlive OilCoconut OilNuts/Seeds (almonds, walnuts, pecans, brazil nuts, hazelnuts, macadamia nuts, pumpkin seeds, sunflower seeds*, chia seeds, flax seeds, hemp seeds)Nut/Seed Oils (any oils from the nuts/seeds listed above)Nut/Seed Butters (any butters from the nuts/seeds listed above*)

Proteins:EggsLiquid Egg Whites

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Proteins (cont):Beef Bison/BuffaloLambGame Meat (duck, venison, quail, etc.)PorkChickenTurkeyFish (salmon, cod, halibut, tuna, tilapia, etc.)Shellfish (shrimp, scallops, crab, lobster, etc.)TempehPlain Greek Yogurt (if you tolerate dairy)High-Quality Protein Powder

Pantry Items/Additions:CoffeeTeaNon-Dairy Milk (almond, coconut, rice, hemp, oat, flax, etc.)Broth (vegetable, chicken, beef, turkey, etc.)Sun-dried TomatoesVinegar (apple cider, red wine, balsamic, etc.)Pumpkin PureeCacao PowderCacao NibsGoji Berries

Dried Fruit (raisins, apricots, cherries, cranberries, etc.)Unsweetened Shredded CoconutUnsweetened ApplesauceHoneyMaple SyrupCoconut SugarAlmond Meal FlourCoconut FlourArrowroot PowderBaking PowderBaking SodaVanilla ExtractPasta Sauce (check for added sugars)Canned Vegetables (in water)Dried Herbs/Spices

*Sunflower seed butter is the perfect substitute in cooking/baking if you are allergic to nuts or peanuts. See the introduction section of the meal plan for more on allergies.

**These are all just options that you can use to create your own meals, or to swap out something in the 4-week meal plan - you do not need to buy

everything on this list**

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Food Prep Tips

I like to keep my meals fairly simple and easy to prepare - you don’t have to be a gourmet chef to make delicious and healthy meals!

Use a lot of different fresh and dried herbs or spices to make the same type of food taste a different way each week. For example, one week you may want to use garlic and fresh rosemary on your chicken - but next week you may want a totally different flavor profile, so you could use fresh oregano and lemon instead.

There are so many options that you can choose from so that you never feel like you’re eating the same thing over and over. Be creative and let the fresh ingredients shine - no need to get fancy or complicated.

When I do my food prep, I only cook/prepare the meals that will stay fresh longer - I don’t cook fish/shellfish until I’m ready to eat it because it tends to only last until the next day. With that said, most of the meals you choose will easily be stored to eat later in the week.

Don’t be overwhelmed by prepping your food in batches - it actually does save you time every day because you won’t have to cook several meals every day. If you do prefer to cook your dinner fresh most nights, you are welcome to do it that way to and only batch prep other recipes like snacks and smoothies - totally up to you.

If you are using the included Meal Plan, here are your options:

1. Follow the meal plan and food prep exactly as it’s laid out.2. Pick and choose a couple recipes to try that sound really good to you.3. Do some prep, but eat out more often and use the Daily Menus as a guideline for

what to order when eating out or ordering food.4. If you’re traveling and have no control over your kitchen at all, just use the Daily

Menus as a guide to try and match up what you order/buy based on the meals listed for that particular day. More on traveling in the next section.

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On-the-Go Supplements and Travel

I travel quite often during the year, so I have developed some really great habits around traveling, and always carry a few different supplements with me where ever I go.

Here are a few of my travel favorites:

1. Camelbak Groove water bottle with built-in straw filter2. Sprout Squeezable Snack Packets3. Epic meat bars4. Protein shaker cup and protein powder5. Green juice powder - Organifi6. Homemade trail mix (any nuts, seeds and dried fruit of your choice)

No matter where I travel, or for how long, I always bring these things with me or buy them when I get there.

I actually drink Organifi every day, even when I’m not traveling. I love starting my morning with a nice refreshing glass of invigorating green juice. Read more about Organifi here.

Of course when you’re traveling your options are more limited, but you can always scan the menu for similar foods in your daily menus and choose that way. Traveling is also the perfect time to get in an NSA meal :)

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Frequently Asked Questions

Q: Do I have to follow the 4-week meal plan?A: You do not have to follow the meal plan that is included, but I do suggest you

give some of the recipes a try at the very least. The meal plans are put together specifically to help your body burn more fat by fueling it with whole, unprocessed foods, and support the lean muscle you’ll be adding with the resistance training. You are welcome to use the meal plan as much or as little as you want, but please keep in mind the quality and nutrient density of the foods you’re eating - that is where you’ll see the best results! Use this quick start guide (as well as the introduction section of the meal plan) to help you navigate the food portion of this program.

Q: How often should I eat?A: There is no specific time that you have to eat - whatever works best for you is

the ideal eating schedule. Most people like to have 3 main meals and 2 snacks throughout the day, so I’ve created the daily menus to reflect that. By no means do you have to follow this eating schedule - if you prefer 3 large meals with no snacks, feel free to combine your snacks with your meals to make the meals larger. You should eat enough so that you don’t get to the point of starving by the time your next meal comes around. Q: How do I know the correct portion size?

A: Everyone’s portion sizes will vary depending on many factors like size, activity level and gender (just to name a few things). The portions listed in the guide are offered as a reference only - you may not need to add or subtract any food, but if you’re not feeling satisfied you will need to adjust accordingly. If the servings are too small, increase portions sizes by 1/4-1/2 until you’ve reached the right serving for you. Please refer to the serving size section in the meal plan.

Q: If I’m cooking for 2, do I double every recipe?A: I don’t suggest that you just start doubling every recipe because you don’t

know how much you and the other person will eat yet. My best advice is to cook everything in the plan how it’s laid out and see how much you’ll both eat - if you run out early, you’ll know that you may need a little extra food next time. Use your best judgement when it comes to cooking for 2 - the other person may not want to eat all of

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the snacks or foods, so figure that part out before buying double of everything on the grocery list.

Q: What should I do if I don’t want to use the meal plan?A: The most important thing is that you eat a balanced diet including whole

foods - lean protein, healthy fats and a combination of simple and complex carbs. If you choose not to follow the meal plan, use the “Approved Grocery/Food List” in this guide. You can also use the Daily Menus in the meal plan to get an idea of what you should be eating for each meal/snack. Do your best to plan your week of meals in advance, and plan for eating out if you choose to do that.

Q: I’m vegan/vegetarian, how can I adjust the meal plan?A: For every meal that includes meat, I have also included a vegetarian version

below it so that it is easy for a vegetarian to use the meal plan. I do not include vegan version of the meals because although I understand the reasons and ethical implications of a vegan lifestyle, I do not follow or recommend it to my clients. If you are a vegan, you can absolutely use the vegetarian options listed, and make substitutions in the recipes that call for eggs. I can’t give you exact substitutions for everything, so you’ll be a bit on your own in that regard.

Q: What if I’m allergic to a specific food in the meal plan?A: If you are allergic to a food that is used, you can easily swap it out with

something from the approved grocery/foods list in this guide. You will also see a section in the introduction of the meal plan about swaps and alternatives - as well as a section about food allergies. Do your best to pick something with a similar nutrient profile. Anything on that list is a healthy choice, so you really can’t go wrong with whatever you swap it for.

Q: Don’t I have to count calories to lose weight/see results?A: My answer is a big NO! I do not count calories or macros myself, and I don’t

advocate for doing it long-term. There is nothing wrong with tracking for a couple days to a week if you’re new to healthy eating, but numbers can drive us crazy and make us obsess. If you are feeding your body whole, unprocessed foods, your hunger/fullness signals will not be blocked - your body will do it’s job of letting you know when it needs food or when it’s satisfied. These types of foods are meant to be broken down in your body, so it will know exactly what to do with the nutrients - no calorie counting necessary.

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Q: How should my eating plan change on non-training days?A: You can stick to the meal plan for training and non-training days, but you

may not be as hungry on the days you don’t get in a workout. If that is the case, you are welcome to combine your meals and snacks to only eat 3 times a day. If you still wish to continue eating the 5 meals listed, that is absolutely fine. There is no need to eat less or cut carbs just because you don’t work out - but if you’re not as hungry, don’t force yourself to eat everything.

Q: Can I drink anything other than water?A: While you should primarily focus on getting plenty of water throughout the

day, you can absolutely drink other things. I like to have an Americano each morning (2-3 shots of espresso and hot water) or a cup of ginger and lemon tea. Any coffee or tea is fine - just make sure not to overdo it with caffeine. Coconut water is great occasionally too, but it does contain natural sugar, so watch out for that if you’re limiting your sugar intake.

Q: Can I drink alcohol on this program?A: I am not here to tell you how to live your life or enjoy yourself. While alcohol

does affect fat loss, appetite and metabolism, having an occasional drink as an NSA treat is totally fine. I wouldn’t make it a nightly habit, but enjoying a glass of wine or cocktail on the weekend will not completely kill your results. I would treat it as one of your NSA’s, so if you’re having it with an NSA meal, I wouldn’t go out for another NSA meal - count the meal and drink as both NSA’s for the week.

Q: Will eating fat make me fat?A: Absolutely not! With fat, I like to focus on the quality and source - avocados,

coconut oil, nuts/seeds, egg yolks and lean meat are great sources of healthy fats! Your hormone balance and creation depends on healthy fats, so don’t limit them. The only time you don’t need to include fat is just before and after a workout as it slows the absorption of the other nutrients, namely protein and carbs. Fat is extremely satisfying, so including it with your other meals will help you feel satisfied faster.

Q: Can I use artificial sweeteners?A: I do not use or recommend artificial sweeteners - I eat only whole,

unprocessed foods that come as close to the way they do in nature as possible. I have no problem with using a trusted brand of stevia (although I don’t personally use it because of the aftertaste) - and raw honey or maple syrup are great to use in moderation.

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ABOUT BETTY ROCKER

Bree Argetsinger, aka The Betty Rocker is an internationally known health and fitness coach, innovative entrepreneur and motivator of self growth.

When people meet her in person, they're often shocked to discover she stands all of 5' tall - as her famous online personality seems at least a foot higher. With long, black hair, piercing blue eyes and a full sleeve tattoo on her right arm, this tiny warrior woman finds ways to make you do things with your body you wouldn't have thought were possible - and will not only get you drinking a green smoothie - but actually liking it too.

She does this with her favorite super power, "Maximization"where she shows you how to simply and easily get the MAXIMUM benefit out of any experience, any food, any workout - so you feel amazing, look amazing and experience more love, more joy and more happiness in the moment you find yourself in.

She began her education in nutrition at Tufts University, received her structural alignment certification in 2007, and is a CHECK certified exercise coach. With a background in structural alignment and kinesiology, she incorporates a strong, holistic focus on body balancing and alignment into her fitness programs.

She worked with motorcycle racers and extreme sports athletes for 7 years as a Structural Integrationist before transitioning to nutrition and fitness full time.

A regular guest chef at Whole Foods for 2 years, she received early acclaim for her ability to teach simple, delicious, nutrition based cooking that made it easy for people to put great meals together and see a better result in their energy, physique and overall health.

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Exercise, nutrition, mindset and lifestyle are all gateways to self growth. They all work together to serve you in the quality of life you live. Betty Rocker's mission is to empower people to live a healthy, happy and balanced life and achieve their dreams and goals by teaching them about food and their bodies - and how to consciously integrate this information into their lives in a meaningful way.

She is the host of the now world-famous 30-day Fitness Challenge that has transformed thousands of people's lives and bodies, and the author of 3 cookbooks and several food and fitness guides.

You can connect with her on her blog, www.TheBettyRocker.com for recipes, home workouts and motivation!

Connect with her on Facebook, Instagram, Youtube, Twitter

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