Your
transformation guide
by REBECCA LOUISE
This powerful guide is the gateway to your body, heart,
and mindset transformation. The focus is to help you
feel incredible in all areas of your life and to become
the absolute best version of yourself.
Like a lot of people, it has taken me a while to be
comfortable in my own skin. I suffered with anorexia
and poor eating habits which led to depression and a
lack of self-confidence. Anxiety, stress, and not feeling
happy within myself created a life without passion and
purpose.
Through this guide, I am going to share what I did and
how I got my life back on track and live a life full of
empowerment, positivity, success, and happiness! I am
here to motivate you to believe in yourself more, to see
that anything is possible when you choose to believe it,
and that the only limitations you have are the ones
that you put on yourself!
Join our community!
The first step to get connected with
the community and myself is to
connect on social media. Follow and
let's be friends!
Just rolling out your mat and starting the workout can often be the
Fitness most challenging part of getting your sweat on! Tell yourself 3, 2, 1,
YES and go! As soon as you get going you are glad you did, and we
never regreat a great workout! I have put together some of my
favorite workouts for you from the Bootcamp series to try out -
feel the burn and have fun! More workouts on my BURN app!
FULL BODY
ABS
ARMS BUTT
Download for free today
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✔ 200+ workouts
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ALSO AVAILABLE ON DESKTOP
5 Detox Moves FOR A BALANCED BODY
Use these moves to help unwind your mind and body from day to day stress. There are so
many great effects that you will receive when implanting these moves into your daily practice
Wide leg forward bend
This posture is jam packed with health benefits! Not only is it a great pose for
loosening up tight hamstrings, but it also improves blood circulation, filters
fresh fluid to your lymph nodes AND helps improve your digestion.
Twisted chair
Why we love this move - strengthens your spine, opens your heart, and tones
digestive organs! Mentally, it helps refresh and reset your thoughts.
Spine twist
This posture has a deep effect and can be felt throughout the whole body! This
posture is perfect for relieving deep tension and stress, as well as leaving you
feeling awake and more energized mentally!
Locust
This pose strengthens the spine, opens the heart and creates pressure on your
abdomen resulting in healthy digestion!
Seated heart opener
This posture is great for lengthening the spine which aids with taking strong, deep
breaths. In response to deep breathing, the body is encouraged to expel carbon
dioxide, eliminate waste, and circulate lymphatic fluid & lactic acid.
What to eat, when to eat & how much to eat used to be my biggest
Food struggle. Now I know that my body needs lots of nutritious food to
look & feel my best. I no longer have a negative relationship with food
since I started a simple nutrition plan back in 2014. Check out some of
my favorite recipes!
Lemon Coconut Protein Bites
Ingredients Directions
2 scoops of Rebecca’s Healthy Combine all ingredients in a
Meal Protein* food processor and blend until a
1 ½ cup oats creamy, thick dough is formed.
1 cup shredded unsweetened Roll out 12 balls from the dough
coconut and cover with coconut flakes.
2 tbsp. Chia seeds Refrigerate bites for 20 minutes
½ lemon, juiced before eating.
1 tbsp coconut oil
1 tsp vanilla extract
3 tbsp almond butter
2 tbsp coconut flour
Morning Warrior Smoothie Bowl
Ingredients Directions
1 cup baby spinach, fresh
Combine first 6 ingredients in
1 kiwi
blender & mix until even.
1/4 cup mango, frozen
Transfer to a bowl and
1/4 cup pineapple, frozen
let smoothie set in the
1/4 cup rasberries
freezer while you
2 scoops of Rebecca’s Healthy Meal
prepare toppings.
Protein*
To serve, top with
1 tbsp. coconut flakes
kiwis, raspberries, coconut,
1 tbsp honey
chia seeds, and a drizzle of
1 tbsp chia seeds
honey.
Apple Cranberry Chicken Salad
Ingredients
1 cup spinach
1 cup raw broccoli
1/2 red apple, sliced
1/2 cup dried cranberries
1/4 cup sliced almonds
1 cup cooked chicken,
diced
1/4 cup feta cheese
1/3 olive oil
1/2 lemon, juiced
Directions
Season and cook chicken accordingly.
Mix lemon juice and olive oil for the dressing. Add a pinch
of salt.
While waiting for chicken to cook, add all remaining
ingredients to bowl and toss with dressing. Daily recipes & meal plans
Add chicken and enjoy! available on the app!
Turkey wrap
Ingredients
1 whole wheat tortilla or wrap
2 tbsp hummus
2 oz deli turkey breast, thinly sliced
1/4 cucumber, thinly sliced, lengthwise
1 roma tomato,
thinly sliced
1/3 avocado, thinly sliced
Directions
Lay out wrap & spread hummus around from center. Add a couple slices of the cucumber, tomato, &
avocado. Top with turkey breast.
Roll the wrap/ tortilla up like a burrito, taking care to make it as tight as possible.
Slice the wrap in half and enjoy.
Tuna Avocardo Salad
Ingredients Directions
½ large ripe avocado Place the avocado in a medium-
1 can tuna, undrained size mixing bowl and mash with
¼ cup chopped green onion a fork. Add the tuna and green
large lettuce leaves onion.
1 sliced tomato Season with salt and pepper if
2 whole wheat tortillas desired.
Spoon tuna salad onto tortilla ,
topping with lettuce and tomato.
Grilled Lemon Chicken
Ingredients Directions
1 lb. chicken breasts Combine salt, pepper, and flour in a
1/4 cup flour dish and gently toss each chicken
1/2 tsp salt & pepper breast in the dish to coat.
2 tbsp olive oil Heat oil in a large skillet over medium
1 tsp lemon pepper high heat; add the chicken
seasoning and sauté for 3-5 minutes on each
2 lemons, sliced side until golden brown, sprinkling
each side with lemon pepper.
Chicken is done when golden brown.
Serve with lemon over quinoa
or mixed veggies.
ARE YOU READY FOR YOUR TRANSFORMATION?
I became a personal trainer and started working with a leading
nutrition company in 2012. After suffering with an eating
disorder in my teens, I wanted to create a program where
people felt fit, strong, and confident. My BURN program has a
variety of workouts and balanced meal plans to create the
optimal healthy and active lifestyle. You get motivation and an
amazing community to help you stay on track!
Green Power Smoothie
Ingredients Directions
2 scoops of Rebecca's healthy meal Place ingredients into a
protein blender and puree until
1 cup loosely packed cilantro smooth.
1 cup loosely packed organic baby
kale
1 cup cucumber
1 cup pineapple
Juice of 1 lemon
1 tbsp fresh ginger, grated
1/2 avocado
Lemon ginger detox salad
Ingredients
4 cups kale
1 large carrot , shredded
Handful of fresh flat-leaf
parsley, chopped
1/2 avocado , sliced
2 tbsp raisins
½ cup garbanzo beans
SALAD
DRESSING
3/4 cup freshly squeezed lemon juice
1/2 cup extra-virgin olive oil
1 inch knob of fresh ginger , to taste
1 clove garlic
2 tbsp raw honey
Directions
Dressing: combine all of the ingredients in a blender & blend until smooth.
Salad: toss together the kale, carrots, garbanzo beans, and parsley in a large bowl & top with the sliced avocado and
raisins.
Top the assembled salad with 3-4 tbsp of the dressing and let it marinate for 5 minutes before serving.
Blueberry oat pancakes
Ingredients
½ cup whole wheat flour
¾ cup coconut milk
½ cup old fashioned oats
1 tsp baking powder
½ tsp baking soda
½ tsp salt
2 tbsp brown sugar
1 egg
2 scoops of Rebecca’s healthy meal protein
1 cup Greek yogurt
3 tbsp coconut oil
Directions
Mix the flour, oats, baking powder, meal protein, egg, milk, baking soda, salt, & sugar in a bowl.
Fold 1 cup of berries into the batter.
Heat ⅓ coconut oil in a griddle. Pour batter & flip when bubbles form at the top. Add more oil to griddle and repeat.
Serve with berries, sliced almonds, and maple syrup.
Tofu & pepper stirfry
Ingredients
2 tsp sesame oil
3 cloves garlic, minced
1 red bell pepper, chopped
1 green bell pepper, chopped
3/4 cup chicken broth
1 lb tofu, drained & pressed
1/2 cup chopped green onions
2 cups cooked quinoa
1/4 cup hoisin sauce
2 tbsp lime juice
Salt & pepper
Directions
Heat a few splashes of olive oil in a skillet. Add garlic and cook (about 30 seconds), then add bell pepper & ¼ of the
broth; cover and cook for a few minutes. Transfer mixture to a bowl.
In the same skillet, heat oil and add tofu, green onions, & salt/pepper. Cook until tofu is browned.
Return vegetable mixture to the pan, along with quinoa, hoisin sauce, lime juice and the remaining broth. Cook,
stirring, for 2 minutes.
CLEANSING FOODS TO KICKSTART YOUR HEALTH
Berries
Not only are berries easy and simple to eat, but they are LOADED
with detoxifying benefits! All berries are jam-packed with
antioxidants & extremely high in fiber - they fight inflammation &
help clear up your skin for a glowing complexion.
Lemon
Lemons are an amazing source of vitamin C & support healthy heart function.
Drinking lemon water is a great way to promote digestive health as well!
Garlic
Helps boost your immune system & reduce blood pressure, & can even help aid in the process of detoxifying
your body from heavy metals!
Greens
All green veggies are high in fiber & aid in decreasing blood pressure. My favorite is kale! Not only does it make
a tasty salad, but it’s one of the most nutrient-dense foods out there with a high concentration of vitamin K for
bone health!
Turmeric
Used in Ayurvedic and traditional Chinese medicine for thousands of years to treat an array of diseases—
including liver and digestive disorders—turmeric helps detoxify the liver by increasing bile production in the
gallbladder; the liver then uses the bile to eliminate toxins and digest fats
Avocado
A key ingredient is glutathione, a powerful antioxidant that helps the liver detoxify fat before bile is emitted,
helping to rid your body of unwanted toxins.
Matcha
Matcha’s detox ability is due to its naturally high amount of chlorophyll, which helps cleanse your body and
remove toxins from the liver. This superfood can also help you lose fat through a process called
thermogenesis!
Change the way you look at things and the things you look at
Mindset will change. I have learned to understand how much mindset
is crucial to the success and happiness of our lives. My
favorite part about mindset is to alter your perceptions of
what you are capable of and who you were born to become.
Get started on changing your mindset here.
Setting up for success
Goals
Start by finding a good reason WHY you want to pursue your goals. Begin with small and big goals
to set up daily routines and life long dreams. You can achieve anything if you stick to the challenge,
though being over-ambitious can lead to problems and understand that being thrown off your path
is just the universe testing you to see how much you want it!
Establish a routine
Being organized is key to success. Plan out your week on a Sunday and make sure all areas of your
live is included. Exercise, food shopping, family time, partner time, working on your business,
homework and work. It all has to be in the calendar so you are intentional with your time
Hold yourself accountable
Create a vision board of what you want to achieve and why. Place this in a area you can see everyday
to remind yourself of your goals and the reason you are taken the steps each day to achieve them.
You have to be the leader and example for others around you to change, take that role!
Create a reward system
Take some time after an exercise session to absorb the good feeling of following through with your
program! Internal rewards are just as important as external ones, so make sure to give thanks for
being committed to improving your health! We deserve to treat ourselves sometimes, so find
something that can function as an incentive for you to exercise.
Find the right environment
Tell people about your intentions and invite them to participate! You don’t have to be on a program
that perfectly aligns with another person’s, though many people find that sharing progress can be a
critical aspect of lasting motivation. Being surrounded by the right people is crucial to your success
In life!
Have fun!
Life is too short not to laugh and be positive. Events can happen that throw us off so just remember
not to dwell on things for too long. Limp through the pain, put a smile of your face and enjoy your
life!
The work to change the way you think doesn't end here, this where it starts! Take a look at some
areas of your life that you can change today that will start having an immediate impact on the way
you feel about yourself. For more on mindset, believing in yourself, and getting out our comfort
zone, subscribe to my podcast.
MINDSET PODCAST
The IT TAKES GRIT podcast is a platform
where I can be totally candid with you about
struggles, successes, and stories that will
change your mindset and inspire positive
lifestyle habits.
I've been through the ups and downs of
personal growth and development, and I
want to share my experiences with you so
that we can be better together!
AVAILABLE ON ITUNES & SPOTIFY
Positive environment HEALTHY RELATIONSHIPS
YOU NEED
Body
It’s easy to assume that someone’s life is perfect and that’s why you crave it so bad — but just
remember that we are all human and we all have hard days and life isn't always as great as an
Instagram feed. Follow people who inspire and motivate you so that your mindset is strong when it
comes to knowing your goals. Be confident in your mind and what you're doing as well as with your
body, and if you're lacking confidence in those areas, take a minute and think about the social media
you follow because that has a huge impact with the way you feel about yourself.
Food
The key part in being healthy and happy is fueling your body with the right nutrition! To do this, you
should focus more on making sure you're eating good foods as well as the schedules & times in
which you eat your meals. If you can't look after your own body and have that energy and positive
attitude (that comes with a healthy diet) about yourself then you will never be super successful. After
all, your body is the only place you have to live! Make sure you're giving your body all that it needs so
you can maintain that healthy relationship with yourself.
Family
People say that “you can’t choose your family” - but actually you can! If there’s someone in your
family that has a negative influence on you, it’s completely okay to let them know that you are
focusing on yourself and that you are not going to involve yourself with that person for the time
being. It’s easy in life to always be the good guy and always have your arms open to any family
member in need, but it’s okay to put that relationship on hold if it’s creating toxicity in your life.
You can always revisit it in the future!
Fitness
Pushing your body to the max every time you workout is NOT a healthy relationship to have
with exercise. To make fitness a healthy relationship in your life, you want to find something that
you enjoy doing and then you want to do that consistently. On the other hand, if you're not
working out every week and only find the time and energy to get active a few times a month then
you are NOT having healthy relationship with fitness either! Don't have to much exercise and don't
have to little — a healthy relationship with exercise lies right in the middle.
Friends
Make sure that the people you're surrounding yourself have a positive attitude and goals for
themselves! Take some time to really reflect on who you are hanging around with in your life and
ask yourself “ are they having a good influence in my life?” “Are they stretching me?” “Are they
making me want to be the best version of myself?” And if you can’t answer ‘yes’ to any of those
questions, it’s time to rethink that friendship.
Alcohol
Take some time to reflect on why you drink alcohol. Is it to be social? Peer pressure? Is it to be
more confident? When you focus more on the positive things in life and what you want to
improve on, it will be easier to cut out alcohol from your life.
Romantic
When it comes to having healthy relationship, the most important thing is to see if you
both share the same goals, mindset, and morals. You don't want to miss out on
other experiences in life just because you’re sitting around waiting for your partner to
change! Remember that you can't change anyone besides yourself. Take 100%
responsibility for your actions and make zero excuses - that’s how you're going to find and
maintain a healthy, loving relationship.
Workouts and meal plans to
fit your scheudle
Welcome to our community!
We have so much for you to help you live out your best life - physically, mentally, and financially.
You are seeing just a small part of what we do and I can't wait for you to see what is coming for
you in just a few days. You are going to be blown away!
In the meantime, go ahead and download the app for free right now and let's begin your journey.
Download the app for free today
✔ Electronic fitness calendar
✔ 28 minute workouts on demand
✔ Daily meal plans (VG, V & GF options)
✔ 200+ workouts
✔ Earn points for for activity to spend in our store
✔ New recipes each month
✔ & more!
