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FOUR
WEEKS
TO FIT
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LEGAL%DISCLAIMER
No part of this eBook, in part or in full, may be reproduced, stored, copied, or transmitted
by any means without the express written consent of the owner of instafemmefitness, Anna
Anderson. If you will be printing it on a public computer, you must delete it from the computer once you are done.
Violations of this copyright will be enforced to the fullest extent of the law.
Although the author and publisher have made every effort to ensure that the information in
this book was correct at press time, the author and publisher do not assume and hereby
disclaim any liability to any party for any loss, damage, or disruption caused by errors or
omissions, whether such errors or omissions result from negligence, accident, or any other
cause.
This book is not intended as a substitute for the medical advice of physicians. The reader
should regularly consult a physician in matters relating to his/her health and particularly
with respect to any symptoms that may require diagnosis or medical attention.
The information in this book is meant to supplement, not replace, proper training. Like any
sport involving speed, equipment, balance and environmental factors, (this sport) poses
some inherent risk. The authors and publisher advise readers to take full responsibility for
their safety and know their limits. Before practicing the skills described in this book, be sure
that your equipment is well maintained, and do not take risks beyond your level of
experience, aptitude, training, and comfort level.
Background Illustrations Copyright 2014 by Shuttershock
Book Design and Production by Anna Anderson
Written by Anna Anderson
Copyright 2013 Instafemmefitness. All rights reserved.
www.instafemmefitness.com

ABOUT%ME
Hi!$ My$ name$ is$ Anna.! First,! let! me! just! say! that! I! am! not! a!
model,! Im!not!a!personal!trainer,! Im!just!a!regular!person!
who! had! a! long! history! of! eating! extremely! unhealthy! with!
no!exercise,!for!several!years.!I!played!sports!in!high!school,!
but!went!into!a!6!year!slump!of!inactivity!while!in,!and!after!
college,! mainly! because! I! didnt! think! I! needed! it!! I! never!
gained!or!lost!weight!drastically,!it!was!a!gradual,!slow!procA
ess!over!the!years!which!made!me!blind!to!the!fact!that!I!seA
verely! needed! to! improve! my! health! and! my! physical! condiA
tion.!I!will!tell!you!that!my!looks!were!not!the!driving!force!
for! why! I! started! researching! everything! health! and! tness!
related!A!more!so,!I!wanted!to!gure!out!why!I!was!an!early!
20Asomething,! who! had! no! energy! to! get! out! of! bed! to! go!
out! with! friends,! or! do! anything!! I! had! extreme! afternoon!
crashes,! sleeping! issues,! energy! problems,! and! yes,! an! exA
tremely!bloated!belly!!But!to!me,!thats!just!the!way!I!was!!I!
didnt! think! that! any! amount! of! healthy! eating! or! exercise!
would!change!it,!or,!that!an!extreme!amount!of!hard!work!
would! result! in! very! little! return.! It! just! wasnt! worth! it! to!
me!!Man!was!I!in!for!a!big!surprise.!I!had!created!this!idea!in!
my!head!that!I!could!eat!what!ever!I!wanted!without!exercisA
ing,! whenever! I! wanted,! and! there! were! no! repercussions.!
My! health! was! worsening! with! every! passing! month,! and! I!
was!nally!faced!with!the!ultimatum!to!clean!up!my!diet,!beA
gin!exercising,!and!make!my!health!a!priority.

My$ transition$ to$ living$ a$ healthy$ life$ of$ working$ out$$

regularly$and$eating$clean$wasnt$pretty$in$the$beginning.$
I$ was$ SO$ unhappy.$ All$ I$ wanted$ was$ junk$ food$ and$ the$
LAST$place$I$wanted$to$be$was$the$gym!$My$relationship$
with$junk$food$was$an$addiction,$and$it$took$a$few$weeks$
of$ups$and$downs$to$really$feel$condent$in$my$ability$to$
eat$clean$and$be$healthy.$After$I$got$in$the$routine$of$goI
ing$ to$ the$ gym,$ and$ learned$ the$ little$ things$ here$ and$
there$ that$ worked$ best$ for$ me,$ I$ became$ so$ committed$
and$was$able$to$nd$a$balance.$ Once$ I$started$seeing$reI
sults,$$I$became$even$more$committed.$I$remember$thinkI
ing$to$myself,$This$really$does$work!$I$believe$in$having$
a$ healthy,$ balanced$ lifestyle,$ while$ enjoying$ life$ with$
those$around$you.$If$I$have$a$family$dinner,$or$a$night$out$
with$friends,$I$dont$believe$in$stressing$about$what$I$will$
eat$ or$ missing$ a$ workout$ day,$ as$ long$ as$ its$ not$ someI
thing$that$happens$on$a$regular$basis.$I$believe$a$healthy$
lifestyle$ should$ allow$ you$ to$ maximize$ your$ total$ happi<
ness,$while$maintaining$the$best$state$of$health$you$pos<
sibly$can.$
THANK$ YOU! for! joining! me! on! my! journey! and! letting! me!
share!the!knowledge!I!have!accumulated!thus!far,!I!sincerely!
hope! you! benet! from! it! in! more! ways! than! either! of! us!
know!!

MY%TRANSFORMATION
This!is!my!transformation!that!took!!1.5!years!from!November!2012!
to! May! 2014.! I! followed! the! meal! plan! in! my! Four! Weeks! to! Fit!
eBook,!as!well!as!exercised!4!times!a!week.!I!followed!a!routine!of!
strength! training! for! 60A75! minutes,! followed! by! 20! minutes! of!
HIIT! Cardio.! I! focused! on! alternating! each! of! the! major! muscle!
groups,!as!you!will!see!further!discussed!and!laid!out!in!this!book.!
It!took!about!one!month!for!me!to!see!any!dierences,!and!about!
twoAthree! months! for! others! to! start! seeing! dierences.! I! set! a!
halfway!goal!at!9!months,!and!when!I!reached!that!rst!goal,!my!
clothing! sizes! had! changed! although! my! weight! changed! very!!
little!!My!health!was!in!the!best!state!I!think!it!had!ever!been,!and!
I!was!happy!!It!wasnt!about!how!I!looked,!it!was!about!how!I!felt.!
I!am!still!following!my!meal!plan!guidelines!and!workout!routine,!
and!continue!to!push!myself!more!and!more.!I!think!it!is!important!
to!say!that! I!am!very!happy!with!where! I!am!and!how!far! I!have!
come,!but!I!want!to!push!myself!to!be!the!very!best!that!I!can!be.!
The!feeling!you!get!of!seeing!your!results!from!exercising!and!eatA
ing!healthy!is!one!of!the!most!empowering!feelings!there!is!A!there!
is! nothing! more! amazing! than! to! see! the! strength! of! the! human!
body!!I!never!knew!what!I!was!capable!of!until!I!tried!
If!you!would!like!to!follow!me!on!my!personal!
journey,!my!personal!page!is!@avaxot!!

STARTING!WEIGHT:
135LBS
STARTING!BODY!FAT:
24%

ENDING!WEIGHT:
127LBS
ENDING!BODY!FAT:
15%

FOUR%WEEKS%TO%FIT
Meal Plan Guide
Hi!there!!Welcome!to!Four!Weeks!To!Fit!!Aside!from!giving!you!a!free!week!of!meal!
plans,!I!also!want!to!tell!you!about!what!else!is!included!in!the!full!Four!Weeks!To!
Fit!Guide.
The!Four!Weeks!To!Fit!Guide!focuses!on!helping!you!learn!how!to!eat!healthy!not!
through! counting! calories,! or! some! fad! diet,! but! through! explaining! and! showing!
you!which!foods!will!help!you!to!feel!your!best.!This!means!eating!food!in!its!most!
whole,!natural!state,!and!no!processed!foods!or!foods!that!have!an!innite!amount!
of!ingredients.!Those!foods!actually!are!not!what!help!your!body!function!and!run!
properly.!
We!want!to!get!you!back!to!eating!the!way!we!were!meant!to!eat!A!whole,!natural!
food!that!will!give!you!energy,!help!your!body!to!eciently!burn!calories!through!
the!day,!and!regulate!your!metabolism.!I!also!believe!that!eating!healthy!should!be!
fun!!I!encourage!you!to!customize!the!meals!how!ever!ts!you!best,!substitute!an!
item!if!you!dislike,!are!allergic,!or!have!other!preferences.!There!is!no!oneAsizeAtsA
all,!however,!these!foods!absolutely!will!help!anyone!and!everyone!to!feel!their!abA
solute!best,!and!lose!weight!while!doing!it!
I!go!over!how!to!customize,!which!foods!to!substitute!with,!and!much!more!in!the!
full!Four!Weeks!To!Fit!Guide.!I!am!also!available!for!any!help!in!customizing!and!asA
sisting!you!on!your!journey.!
I!hope!you!enjoy!the!free!download,!and!hope!to!see!you!in!Four!Weeks!

Anna$xx

HOW$TO$GET$STARTED
!ean Ea"ng
The!following!page!will!contain!one!week!of!the!30!day!meal!plan.!This!one!of!the!
two! meal! plans! included! in! the! full! Four! Weeks! To! Fit! Guide.! The! meal! plan! is!!
structured!to!be!balanced!between!the!following!components:
Lean$ Protein! :! Vital! for! muscle! repair! and! regrowth.! If! you! are! exercising! and!
strength!training!consistently,!you!need!1!gram!per!1!pound!you!weigh.! So!if!you!
weigh! 130! pounds,! you! would! need! 130! grams! of! protein! per! day.! If! you! are! not!!
exercising,! the! RDA! ! protein! intake! recommendations! are! .8! grams! per! 1! kg! you!
weigh.!This!would!mean!only!47!grams!of!protein!if!you!weigh!130!pounds.!This!is!a!
big! dierence! between! the! two! protein! intake! measurements.! Personally,! I! feel!
the!latter!is!way!too!low,!so!if!you!are!exercising!but!not!strength!training,!I!would!!
suggest!to!nd!a!middle!ground!between!the!two,!around!88!grams.!If!you!need!
any!assistance!calculating!your!personal!protein!intake,!feel!free!to!email!me!and!I!
am!happy!to!help.
Complex$ Carbs! :! Give! you! energy! throughout! the! day.! These! carbs! are! so!!
important! for! you! in! order! to! have! consistent! energy! throughout! the! day.! The!
carbs!you!want!to!avoid!are!rened,!white!carbs,!known!as!simple!carbs.
Good$Fats!:!An!important!part!of!a!healthy!diet!in!order!to!eciently!burn!fat!from!
your!body,!but!should!be!consumed!in!moderation.
Fruits$ &$ Veggies! :! These! give! you! important! sources! of! vitamins,! minerals,! and!!
bers!that!cannot!be!replaced!by!any!other!food!group.!
Water!:!Your!water!intake!will!be!crucial.!You!need!minimum!2A3!liters!of!water!a!
day,!and!an!extra!1/2!or!1!full!liter!on!the!days!you!work!out.!This!will!help!keep!you!
hydrated!and!your!organs!properly!functioning,!it!will!get!rid!of!extra!water!weight!
you!may!be!carrying,!help!decrease!belly!bloat,!and!also!help!clear!skin!as!well!!

Examples:
Protein!:!
!
!
!
!
!
!
!
!
!

!
!
!
!

!
!
!
!

Chicken!Breast!
Eggs!
!
!
Salmon! !
!
Quinoa

Complex!Carbs!:!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!

Brown!Rice! !
Sweet!Potatoes!
Oatmeal!!
!
Ezekiel!Bread

Good!Fats!:!!
!
!
!
!
!
!
!
!
!
!
!
!

!
!
!
!

Almonds!!
!
Avocado!!
!
Fatty!Fish!! !
like!Salmon

Fruits!:!!
!
!
!
!
!
!
!
!
!

!
!
!
!

!
!
!
!

Blueberries! !
Banana! !
!
Pineapple! !
Strawberries

Veggies!:!
!
!
!
!
!
!
!
!
!

!
!
!
!

!
!
!
!

Carrots! !
!
Asparagus! !
Broccoli! !
!
Bell!Peppers

30$DAYS$TO$FIT$MEAL$PLAN$I$WEEK$1
MEALS

MONDAY

TUESDAY

WEDNESDAY

Breakfast

3*4,scrambled,
eggs,,1/3,cup,
(27g),oatmeal,,
1/3,banana

Greek,Yogurt,Protein,
Shake:,1,banana,,4,
strawberries,or,
handful,of,
blueberries,,170g,
greek,yogurt

Snack,1

6*8,small,celery,
sticks,with,nut,
butter,(1/2,tsp,
per,celery,stick)

3,Slices,Deli,Turkey,,1,
Whey,Protein,
Whole,Wheat,Wrap,,
Shake,,1,banana,,
handful,of,almonds, handful,of,almonds,
(8*10)
(8*10)

Lunch

Tuna,Avocado, Spinach,Avocado,Egg,
Chicken,Salad:,4,oz,
Tuna,Avocado,
Sandwich,:,2,
Salad:,2,handfuls,
chicken,,3,handfuls, Sandwich:,2,slices,
slices,Ezekiel,
spinach,,3,hardboiled, 4,oz,lean,meat,,1,
spinach,or,kale,,
Ezekiel,Bread,,4oz,
Bread,,4oz,
eggs,sliced,,1/2,
cup,choice,
carrots,,olives,,
(110g),tuna,,2,
(110g),tuna,,4,
avocado,sliced,,add, vegetables,,1,small,
corn,,bbq,or,
pieces,lettuce,or,
pieces,lettuce,or,
any,veggies,youd,
sweet,potato
balsamic,for,
kale,,1/4,avocado,
kale,,1/4,
like,,balsamic,or,olive,
dressing
sliced
avocado,sliced
oil,for,dressing

3*4,hard,boiled,
eggs,,3,slices,of,
pineapple

THURSDAY

FRIDAY

SATURDAY

PB,&,Banana,
Protein,Pancakes:,1,banana,,10,
Whey,Protein,
Sandwich,*,1,Slice,
blueberries,or,strawberries,,3,
Feta,Omelette:,,,,
Shake,,1,banana,,
Ezekiel,Bread,,
eggs,,100g,coconut,our,*,mix,
handful,of,almonds, 3*4,eggs,,1,tsp,feta,,
spread,natural,
ingredients,in,blender,before,
1/3,cup,(27g),
(8*10)
Peanut,Butter,,and,
making,pancakes
oatmeal
slice,half,a,banana,
to,cover,

3*4,hardboiled,
eggs,,1,apple

1,Whole,Wheat,
Pita,Wrap,with,
hummus,(1/2,tsp,
hummus,per,bite,
of,pita,bread)

Snack,2,

Whey,Protein,Shake,,
1,apple

Dinner

4,oz,chicken,,1/2,
cup,broccoli,,1/2,
cup,carrots,1,
small,sweet,
potato

4,oz,salmon,,1/2,cup,
asparagus,,1/2,cup,
corn,,1/3,cup,brown,
rice

CHEAT,MEAL!!,(or,
4,oz,chicken,,1/2,
4,oz,tilapia,,1/2,cup,
1/3,cup,quinoa,,50g,
if,you,have,it,on,
cup,cauliower,,1/2,
cucumber,,1/2,cup,
lentils,,1,cup,
another,night,,
cup,peas,1,small,
corn,,1/3,cup,
asparagus
switch,that,nights,
sweet,potato
brown,rice
dinner)

Snack,3

170g,Greek,
Yogurt,,3,slices,
pineapple

6*8,small,celery,
sticks,with,nut,
butter,(1/2,tsp,per,
celery,stick)

170g,Greek,Yogurt,,
3,slices,pineapple

Whey,Protein,Shake,,3,slices,
pineapple

Spinach,Avocado,Egg,Salad:,2,
4,oz,lean,meat,,1, handfuls,spinach,,3,hardboiled,
cup,choice,
eggs,sliced,,1/2,avocado,sliced,,
vegetables,,1,small,
add,any,veggies,youd,like,,
sweet,potato
balsamic,or,olive,oil,for,
dressing

6*8,small,celery,
sticks,with,nut,
butter,(1/2,tsp,per,
celery,stick)

Whey,Protein,
Shake,,handful,of,
almonds,(8*10)

6*8,small,celery,
sticks,with,nut,
butter,(1/2,tsp,per,
celery,stick)

Turkey,Avocado,
Wrap:,3,slices,Deli,
Turkey,,1,Whole,
Wheat,Wrap,,1/2,
avocado,sliced

Quest,Protein,
Bar,,handful,of,
almonds,(8*10)

6*8,small,celery,sticks,
170g,Cottage,
with,nut,butter,(1/2, Cheese,,handful,of,
tsp,per,celery,stick)
blueberries

SUNDAY

Whey,Protein,
Shake,,1,apple

6*8,small,celery,
sticks,with,nut,
butter,(1/2,tsp,per,
celery,stick)

6*8,small,celery,sticks,with,nut,
butter,(1/2,tsp,per,celery,stick)
Wok:,Chop,up,and,stir,fry,
veggies,with,olive,oil,or,
coconut,oil,*,asparagus,,
spinach,,soy,beans,,broccoli,,
carrots,,and,100g,quinoa
170g,Greek,Yogurt,,handful,of,
blueberries

!ank You!
Thank$you$for$downloading$the$$$$$$$$$$$$$$$$$$$$$$$$$$$$$
Four$Weeks$To$Fit$Meal$Plan$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$
Free$Download!$

Four Weeks To Fit Full Guide: $9 - 119 pages

Four Weeks To Lean Full Guides: $18 - 197 pages
Discounted packages available on website

I$hope$you$thoroughly$enjoyed$it$and$were$able$to$see$
what$a$balanced$and$structured$meal$plan$should$look$like.$
If$you$would$like$to$continue$getting$results,$head$over$to$
my$website$to$download$the$complete$Four$Week$Guide!$
The$remaining$meal$plan,$along$with$a$completely$sepaI
rate,$additional$four$week$meal$plan$is$included.$It$will$go$
further$in$depth$into$each$of$the$topics$I$briey$touched$
on,$and$much,$much$more!$It$is$important$to$keep$in$mind$
that$the$rst$week$may$feel$a$bit$dierent$since$your$body$
is$adjusting$to$this$type$of$eating$pattern,$schedule,$and$
the$foods!$Once$you$continue$past$the$rst$week$is$usually$
when$you$start$to$notice$the$most$change.
Dont$forget$the$Four$Weeks$To$Lean$Workout$Guides$as$
well$and$pair$them$together$to$get$the$absolute$most$out$
of$all$your$hard$work!$See$you$in$Four$Weeks!

Anna$$$$$$!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
instafemmet+ess!$$$$$$$$$$$$$$$$$$$

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