New Exercise and Fitness Review
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This cardio workout is fast and furious. As you progress through the program, push yourself to perform more work and less rest. Your aim for the end of the program should be to complete ten sets of 30 seconds high-intensity work for every 30 seconds of low intensity.
Warm-Up
Walking, Jogging, or Rope Jumping
5 minutes
Dynamic Sprint Drills: A Skip
20 meters
Dynamic Sprint Drills: B Skip
20 meters
Dynamic Sprint Drills: Straight-Leg Short
20 meters
High Knees
20 meters
HIIT Cardio
10 rounds: 30 seconds high intensity followed by 30 seconds low intensity. Use bike, treadmill, elliptical, or other equipmentCool-Down
Walking
5 minutes
Elite Body Meal Plan
Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.
Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.
Egg Whites
4 egg whites
Oats
1/2 cup
Egg White Omelet with Chicken and Oatmeal
Try a clean, convenient, and delicious B-Elite Fuel meal!
Protein Shake
30 g of whey protein in water
Almonds
15 almonds
Chicken
4 oz- Almonds
15 almonds 
Steamed Asparagus
1 cup
Chicken Breast with Sweet Potato and Green Beans
Try a clean, convenient, and delicious B-Elite Fuel meal!
Tuna Salad
1 can of tuna with 1 tbsp of light mayo
Corn Tortilla
1 tortilla
Salmon with Brown Rice and Asparagus
Try a clean, convenient, and delicious B-Elite Fuel meal!
- Protein Shake
1 scoop of casein protein in water or light almond milk 
Almond Butter or Peanut Butter
1 tbsp
Elite Strength Stack
Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*
“Day & Night” Protein Stack
Support muscle growth and recovery with this whey,
casein, and ZMA combo!*
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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About The Author
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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 13
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