The Badass Body Diet: The Breakthrough Diet and Workout for a Tight Booty, Sexy Abs, and Lean Legs (27 page)

Bake for 18 to 20 minutes, or until a knife inserted into one of the muffins comes out clean. Cool, then refrigerate for snacks later.

Nutrition:
One serving provides 7 grams of primo protein and 4.5 grams of fat. Add 10 grams of carb and you have a perfect 1-brick snack.

ZUCCHINI CHIPS

About 2 cups

Olive oil cooking spray

2 large zucchini, cut into ¼-inch rounds

2 tablespoons olive oil

Garlic powder to taste

Kosher salt to taste

Preheat the oven to 225 degrees F and coat 2 large baking sheets with olive oil cooking spray.

Spread the zucchini rounds in a single layer on paper towels. Cover the rounds with more paper towels and gently press down to extract as much liquid as possible.

Place the zucchini rounds in a single layer on the prepared baking sheets. Brush them with olive oil and sprinkle lightly with garlic powder and kosher salt.

Bake until the zucchini chips are browned and crisp, about 2 hours. Cool before serving. Store in an airtight container for up to 3 days.

Nutrition:
Each ½-cup serving provides 6 grams of primo carbs and 7 grams of fat.

RECOVERY SHAKE AND MEAL REPLACEMENT SHAKES . . . KNOW THE DIFFERENCE.

There is a major difference between Recovery Shakes and Meal Replacement Shakes. Recovery shakes are generally only for post workout and should be consumed within 10 minutes of completing your workout, before you cool down. These do not have any fat in them so your body can utilize the nutrients in them immediately.

Meal Replacement Shakes are meals with a balanced amount of the macronutrients—protein, carbohydrate, and fat. These can be consumed to replace any meal—breakfast, lunch, or dinner—or snack. Understand your body category and which ones apply to you.

Below are a few of my favorite recipes!

RECOVERY SHAKES

Here are several Recovery Shakes you can use in the plan where suggested. Feel free to use the ones you like best, but try them all for variety.

BASIC BOOTY RECOVERY SHAKE

1 serving

½ scoop vanilla whey protein powder

1 cup almond milk

⅓ cup fresh or frozen berries

Place all the ingredients in a blender and blend until smooth.

Nutrition:
This is a 1-brick recovery shake. For a 2-brick shake, increase to 1 scoop whey protein, ⅔ cup fresh or frozen berries.

TROPICAL GREEN SMOOTHIE

1 serving

½ scoop vanilla whey protein powder

1 cup almond milk

¼ frozen banana

1 handful fresh spinach

Place all the ingredients in a blender and blend until smooth.

Nutrition:
This is a 1-brick recovery shake. For a 2-brick shake, increase to 1 scoop whey protein, 1½ cups almond milk, ½ frozen banana.

CHOCOLATE SMOOTHIE

1 serving

½ scoop chocolate whey protein powder

1 cup almond milk

⅓ cup coconut water

Place all the ingredients in a blender and blend until smooth.

Nutrition:
This is a 1-brick recovery shake. For a 2-brick shake, increase to 1 scoop whey protein, 1½ cups almond milk, ⅔ cup coconut water.

CANDY BAR SMOOTHIE

1 serving

½ scoop vanilla whey protein powder

1 tablespoon unsweetened cocoa powder or cacao powder

1 cup almond milk

⅓ cup coconut water

¼ teaspoon pure vanilla extract

Place all the ingredients in a blender and blend until smooth.

Nutrition:
This is a 1-brick recovery shake. For a 2-brick shake, increase to 1 scoop whey protein, 1½ tablespoons cocoa or cacao powder, 1½ cups almond milk, ½ cup coconut water.

STRAWBERRY SHORTCAKE SMOOTHIE

1 serving

½ scoop vanilla whey protein powder

1 cup almond milk

⅓ cup fresh or frozen chopped strawberries

¼ teaspoon pure vanilla extract

Place all the ingredients in a blender and blend until smooth.

Nutrition:
This is a 1-brick recovery shake. For a 2-brick shake, increase to 1 scoop whey protein, 1½ cups almond milk, ⅔ cup berries.

PIÑA COLADA SMOOTHIE

1 serving

¼ cup fresh or frozen pineapple chunks

¼ frozen chopped banana

1 scoop vanilla whey protein powder

1 cup almond milk

2 teaspoons unsweetened coconut flakes as garnish, optional

Place the pineapple, banana, vanilla whey protein, and almond milk in a blender and blend until smooth. Garnish with coconut flakes, if desired.

Nutrition:
This is a 2-brick recovery shake.

MEAL REPLACEMENT SHAKES

With your Meal Replacement Shake it’s fine—and indeed a good idea—to toss a handful of fresh spinach or kale into any one of these meal replacers. You may use these to replace any breakfast, lunch, or dinner—for convenience and a quick meal when you’re crunched for time—on any of the four Badass plans. Be sure to adjust the quantities of ingredients and fat amount to accommodate your need for your brick. All shakes below are measured as a Maintainer or Gainer.

SUPER STRAWBERRY SHAKE

1 serving

1 scoop strawberry whey protein powder

1 cup almond milk

2 cups frozen chopped strawberries

6 tablespoons half-and-half

Place all the ingredients in a blender and blend until smooth.

CHOCOLATE BANANA DREAM

1 serving

1 scoop chocolate whey protein powder

1 cup almond milk

½ frozen banana, cut into small pieces

3 teaspoons almond butter

Place all the ingredients in a blender and blend until smooth.

BLACK FOREST SMOOTHIE

2 servings

1 scoop chocolate whey protein powder

1 cup whole milk

½ cup frozen cherries

3 teaspoons peanut butter

Place all the ingredients in a blender and blend until smooth.

ISLAND TIME SHAKE

1 serving

1 scoop vanilla whey protein powder

1 cup almond milk

¾ cup frozen mango pieces

2 tablespoons shredded or flaked coconut, unsweetened

3 teaspoons almond butter

Place all the ingredients in a blender and blend until smooth.

CHERRY BERRY SMOOTHIE

3 servings

1½ scoops vanilla or strawberry protein powder

1 cup whole milk

½ cup frozen chopped strawberries

½ cup frozen cherries

2 tablespoons shredded or flaked coconut, unsweetened

9 tablespoons half-and-half

Place all the ingredients in a blender and blend until smooth.

BLUEBERRY DELIGHT

2 servings

½ scoop vanilla whey protein powder

1 cup whole milk

½ cup frozen blueberries

3 teaspoons almond butter

Place all the ingredients in a blender and blend until smooth.

Better Your Booty with Ass-tounding Exercises

BEAUTIFYING YOUR BOOTY—THAT’S OUR
top goal here. I’ve shown you how to do it with diet. Now it’s time to improve the shape and tone of your glutes with killer moves that will fire up your muscle fibers and stimulate positive changes.

Thanks to genetics, the butt is where most of us store fat, which can make it harder to tone. And very few of us have ready access to an airbrush to tidy up those less-than-perfect photos. But luckily, I know how to clear away any obstacle, genetic or otherwise, to getting your glutes in gear. With the moves you’ll learn here, you’ll see serious results. You’ll get faster results too, because these exercises involve multiple muscle groups and force your heart to work harder—and that translates into a great fat burn.

I’m thrilled to share the booty and body exercises that helped me become a fitness athlete and model—and the ones that convinced me to toss out my baggy sweatpants and wear those hot Brazilian suits when I’m at the beach or by the pool.

Be consistent with these exercises, and work on perfecting your form. Safety is paramount. As a general rule, don’t hold your breath during this exercise. Holding your breath will interfere with your physical energy. Always breathe naturally while exercising. Keep your tummy tight and “engaged” during the entire workout no matter what. Then follow the routines in the next chapter, and you’ll be pleased with what you see in the mirror.

JUMPING JACKS

The Payoff:
This exercise burns calories to help with weight loss and management, improves your cardiovascular endurance, and strengthens and tones your muscles all over. Perform jumping jacks before a vigorous activity or workout to warm up your muscles.

FULL SQUAT

The Payoff:
Gives your butt a shapely boost and firms your thighs, while increasing flexibility.