Read Microsoft Word - CORRECT BEASTIFICATION MANUAL FINAL.doc text version


is your personal demolition plan to DESTROY fear, ANNIHILIATE obstacles, ELIMINATE excuses, REVERSE circumstances, KILL uncertainty, ZAP doubts, DIFFUSE uncertainties, ERASE stress, CANCEL toxic relationships, BREAK bad habits, MELT excess weight and SHATTER everything that's been standing between you and your goal. 7 DAYS 7 PHASES





"I am committed to being an extraordinary person. I will conduct my activities in a way that is in alignment with achieving my goals. I will move with my spirit and allow my intuition to guide me with no hesitation, no questioning and no fear. When conflict, obstacles or distractions arise, I will find a resolution- not an excuse; because I know and trust that with God all things are possible. Therefore I will not use excuses to hinder me from being proactive. Excuses are monuments of nothingness, and those who use those tools of incompetence are masters of nothing. Therefore I do not use excuses. I create solutions, and I make things happen. I am a motivated person and I will do the things that others won't, because I will have the things that others don't. I will wake up earlier, devote time to working on my goal, fuel my body, energize my spirit, seek knowledge, and control my language so it reflects a person who is focused and devoted to living a great life. I will keep my body, mind, home, relationships and my entire life clean and free of clutter. I am immune to negative people, allergic to nonsense, and have a zero tolerance for mediocrity. I am a part of an extraordinary breed of human existence. I no longer associate myself with normalcy and I am 100% ok with defending my birthright. I will accomplish the goals that I set for myself. I will create the life that I want. I am committed to boldly live my life with strength, courage, wisdom and faith. I am committed."




Telephone Computer w/ Internet & a headset or earpiece 7 gallons of water Container of fiber (Benefiber, Metamucil, Psyllium Husk, Etc.) A juicer (If you do not own a juicer, you must find a Juice Bar in your area) 2-3 bags of large carrots, 7-10 bags of spinach, 7-10 bunches of kale greens, 7 lemons, large ginger root, 14 loose beets, 7-10 apples (You may add, parsley, cucumber, broccoli, strawberries, pear or pineapple if you wish) Food (recipe suggestions will be in the manual) Notebook paper Vision Board Supplies (magazines, poster board, glue sticks, scissors etc)


NO: TV, radio, alcohol, sugar or sweets, smoking, sex (if not married), extended telephone conversations, entertainment, unnecessary sleeping, or arguing. You must adhere to the daily schedule times EVEN IF YOU HAVE NOTHING TO WAKE UP FOR or HAVE SOMETHING TO DO DURING THE TIMES OF CLASS. You must drink 1 gallon of water per day, juice fresh fruits and vegetables twice a day, include 30 grams of fiber into your diet, and eat only high protein/low fat content meals. You must dedicate one hour per day (Hour of Power) to working on your specific goals. Your home should be quiet and peaceful Your language should be monitored (no negative, self-sabotaging talk or arguing) You should ONLY be engaging in activities that are in alignment with your goals.




MORNING WAKE UP CALL: Shanel will call your phone at 6:00 am EST to wake you up. ENERGY BOOSTER: An audio with Shanel guiding you through energy boosting exercise moves. You should download this audio onto your ipod or phone so that you can press play right when you get out of the bed. You will listen to this same audio every day of the week after you wake up. DAILY E-MAILS: You will receive an e-mail from Shanel between 6:00 and 7:00 am EST with an audio explaining your assignments and the phase of the day. You MUST open these e-mails and listen to the audio. If you go two days without opening them YOU WILL BE DROPPED FROM BEASTIFICATION WEEK and will lose access to everything. AFTERNOON BEASTIFICATION PLEDGE: You will call in and recite the pledge with Shanel and hundreds of other Beastification participants. You MUST BE IN A QUIET SPACE. The lines will be OPEN so everyone can recite together. If you can not be in a quiet space, MUTE YOUR LINE and recite the pledge. The call will be at 1:00pm est SHARP every day. Dial: 605-715-4900 431-6133# SHOCK SHOWER: An intense shower designed to elevate your vibration, release negative energy, and prepare your body and mind for any "shocks" of life that will be coming your way. How it works: Get in the shower and wash your body like normal. Rinse and scrub your body with a coarse towel, cloth, or spa gloves (You may also use sea salt to add to the exfoliating) Stand under the water while it is warm, and begin to recite your declarations. After saying them a few times, immediately turn the water to cold. Recite your declarations again. Then, turn the water back to warm and repeat the process 7-10 times- HOT COLD HOT COLD HOT COLD ETC. End the shower with COLD water to close your pores. As you exit the shower say a prayer or express gratitude for your ability to remain clean. (Remember cleanliness is next to Godliness) DECLARATIONS: A sentence or statement that is spoken with intent, belief and expectation of its manifestation. It should start with I AM or HAVE or DO, not I WILL or I WANT. Example: "I am a National Best Selling Author", "I make $10,000 per month from my business", "I drive a black 2012 CL63 Mercedes Benz." The declaration should be in alignment with your goal, be about the exact goal you are in the act of accomplishing. Example: Earning $10,000 may be the amount you need to save $100,000 by October to pay for your CL63 Mercedes Benz in cash. They should be well thought out and realistic to where you are in your life, and what you are committed to. HOUR OF POWER: A minimum of 60 minutes dedicated to you working on your goal. You will turn off the telephone, put the children to sleep, quiet your house (or office), and close the door to work on the things you need to accomplish your goal. Examples: Write your book, work on your business plan, do research on the internet, practice your monologue or routine, fill out applications, work on your resume, make jewelry, research photographers, book appointments, exercise (if your goal is to release weight), read and study a book, listen to an audio book, work on your website ETC... EVENING PSYCHOLOGY CLASS: Class with Shanel live on at 9:00pm EST every night of the week. REPLAYS WILL NOT BE OFFERED UNTIL THE END OF THE WEEK, so you must be present for the live class. GET BEASTY | WWW.SHANELCOOPERSYKES.COM 4

MIDNIGHT MEDITATION: Meditation class with Shanel live via conference call. The dial in number will be e-mailed to Beastification Elite members.

PHASES (Daily themes and focus)

There are 7 Phases to Beastification week, and with each phase there are actions which will be explained in the daily morning audios. Phase 1: Clarity Phase 2: Elimination Phase 3: Visualization Phase 4: Planning Phase 5: Funding & Finance Phase 6: Fear & Focus Phase 7: Getting Spiritually Plugged in


10 BEST PROTEIN PACKED FOODS Chicken Breast ­ 3.5 oz., 30 grams of protein (Go with the 99% fat-free boneless, skinless variety for the leanest choice.) Turkey ­ About 7 grams of protein per ounce Tuna ­ 6 oz. can, 40 grams of protein Salmon ­ 3.5 oz., 27 grams of protein Eggs ­ 1 large, 7 grams of protein Milk ­ 1 cup, 8 grams of protein (Go with 1% or skim) Cottage Cheese ­ 1/2 cup, 15 grams of protein Almonds, Peanuts, Cashews ­ 1/4 cup, 8grams, 9 grams, 5 grams of protein Peanut Butter ­ 2 Tablespoons, 8 grams of protein Yogurt ­ 8-12 grams of protein per cup



JUICING RECIPES The SCS Energizer 2 apples 1 bag of spinach 1 bunch of kale Handful of ginger 2 carrots 2 beets ½ lemon Green Juice Energizer 2 apples 1/2 cucumber 1/2 lemon (peeled) 1/2 cup of kale 1/2 cup of spinach 1/4 bunch of celery 1/4 bulb of fennel 1 of ginger 1/4 head of romaine lettuce Liver Health 1/2 beet with green stems 3 apples

Carrot and Apple Zip 2 carrots 1 apple 1 of ginger Parsley Pep Up 1 cup of parsley 1/2 apple 2 carrots 3 celery stalks 1 cup of spinach 1/2 cucumber 2 stalks of celery including leaves 3 carrots 1/2 apple


2 beets 2 carrots 3 slices of pineapple Handful of strawberries Quarter size Ginger

BREAKFAST Bran French Toast Ingredients 8 slices whole-grain bread 4 tablespoons light cream cheese 4 teaspoons low-sugar orange marmalade 2 large eggs plus 2 egg whites Zest and juice of 1 orange 1 teaspoon vanilla extract 1 1/2 cups bran flakes cereal 2 to 4 tablespoons olive oil

Directions Spread 4 bread slices with 1 tablespoon cream cheese each; spread the other 4 slices with 1 teaspoon marmalade each. Combine to make 4 sandwiches. Whisk the whole eggs, egg whites, orange zest and juice, and vanilla in a shallow bowl. Place the bran flakes in a resealable plastic bag and crush with a rolling pin or your hands. Pour the crumbs onto a plate. Dip both sides of each sandwich in the egg mixture, then in the crumbs, gently pressing the crumbs onto the bread. Heat 2 tablespoons of oil in a skillet or griddle over medium heat. Add the sandwiches in batches and cook until the outsides are golden and the insides are melted, 3 to 4 minutes per side. (Add more oil and butter, if needed.) Slice the French toast sandwiches into triangles. Let cool before serving, the cream cheese can get quite hot.

Whole Grain Waffles Ingredients 1 1/4 cups all-purpose flour 3/4 cup rolled oats 1/4 cup Splenda 2 tablespoons wheat germ 4 teaspoons baking powder 1 teaspoon ground cinnamon Pinch of fine salt 2 large eggs 1 1/2 cups milk GET BEASTY | WWW.SHANELCOOPERSYKES.COM 7

1/3 cup peanut or walnut oil Honey or Agave Nectar

Directions Preheat a waffle iron to medium-high. Whisk the flour with the oats, sugar, wheat germ, baking powder, cinnamon, and salt in a medium bowl. In another medium bowl, lightly whisk the eggs, then add the milk, and oil. Gently stir the wet ingredients into the dry ingredients with a wooden spoon, to make a batter. Take care not to over work the batter, it's fine if there are a few lumps. Pour 1/3 to 1/2 cup of batter per waffle (it depends on the size of your waffle iron) and cook until the outside of the waffle is crisp and inside is cooked through, 3 to 5 minutes. (The time varies depending on the size and spread of a waffle iron). Serve with Honey or Agave Nectar

Egg White Omelet Ingredients 4 teaspoons extra-virgin olive oil 1 small onion, finely chopped 4 plum tomatoes, finely chopped (about 1 1/2 cups) 1 (10-ounce) package frozen chopped spinach, thawed, all excess water squeezed out Salt Freshly ground black pepper 12 egg whites 2 tablespoons water Nonstick cooking spray

Directions In a small skillet, heat the oil over medium heat. Add the onions, tomatoes, spinach and a pinch of salt. Cook until the onion is soft, about 3 to 5 minutes. Add pepper, to taste, and another pinch of salt; and cook for another minute. Remove the spinach mixture from the heat to a bowl. Cover and keep warm. In a medium bowl, whisk the egg whites, water, and a pinch of salt and pepper until frothy. Lightly coat a medium nonstick skillet or omelet pan with cooking spray and heat the skillet over medium heat. Add 1/4 of the egg whites, swirling to evenly cover the bottom of the pan. Cook until set, about 1 1/2 to 2 minutes. Using a rubber scraper lift the eggs up and let the runny uncooked egg flow underneath. Spoon 1/4 of the spinach mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and spinach mixture.

Smoked Salmon and Cucumber Omelet Ingredients 1/2 cucumber, seeded and diced, with skin 1 tablespoon white wine vinegar 1 tablespoons extra-virgin olive oil Kosher Salt and freshly ground black pepper GET BEASTY | WWW.SHANELCOOPERSYKES.COM 8

5 large egg whites 2 tablespoons chopped fresh dill 3 or 4 ounces smoked salmon, thinly sliced Directions Position an oven rack 6-inches from the broiler, and preheat the broiler to high heat. Toss the cucumber, vinegar, and olive oil together. Season with salt and pepper and set aside. Warm a medium nonstick skillet over medium-low heat. Whisk the egg whites in a large bowl until foamy and doubled in volume; season with salt and pepper and whisk in the dill. Add the remaining 1 tablespoon olive oil to the skillet. Pour the whites into the skillet and swirl to cover entire skillet. Cook, without stirring, until the whites are almost set and light brown on the bottom, about 3 minutes. Place the skillet under the broiler and cook until the omelet sets and begins to brown, about 30 seconds. Spoon half of the cucumber salad onto half of the omelet and fold the omelet over the filling. Transfer omelet to a serving platter and scatter the remaining cucumber salad on top. Serve with the smoked salmon on the side.

Oatmeal Ingredients 1/8 teaspoon salt 2 cups old-fashioned oats (NOT instant or quick cooking) 3 1/2 cups water 2/3 cup raisins 1 banana sliced 1 cup sliced strawberries 1/2 cup soy milk or almond milk Honey, for serving

Directions In a medium saucepan, bring 3 1/2 cups water and the salt to a boil. Stir in the oats and simmer until almost thickened, about 5 minutes. Stir in the raisins and cook for 2 to 3 minutes more Spoon the oatmeal into individual bowls and serve. Place the banana and strawberry slices, milk, and honey into the oatmeal bowl. Stir if desired.

Healthy Egg Sandwich Ingredients Nonstick cooking spray 2 egg whites Small handful of minced chives Small handful of minced parsley 1 whole-wheat English muffin 2 1/2-inch slices Turkey bacon One 1/2-inch thick slice of a beefsteak tomato



Directions Crack eggs and separate the whites into a bowl and whisk. Add chives and parsley and continue to wisk. Spray a large nonstick skillet with cooking spray. Pour the egg mixture into skillet and cook, omelet style, until eggs are cooked through, about 1 to 2 minutes per side. Slide omelet onto a plate. In same skillet, heat turkey bacon until cooked, about 1 to 2 minutes per side. Toast English muffin. Fold omelet in to fit English muffin, then place omelet on 1 muffin half. top with bacon slices, then tomato, then top with other muffin half. Veggie Scramble Ingredients 1 teaspoon olive oil 1/3 cup red onion, diced 1/2 cup tomato, cored, seeded and diced 4 egg whites 2 tablespoons water, optional 1 tablespoon fresh dill, finely chopped Salt and pepper

Directions In a medium sized, non-stick skillet, heat the oil over medium heat. Add the onion and cook for 2 minutes, stirring once or twice. Add the tomatoes and cook for 1 minute more. Transfer the onion-tomato mixture to a bowl and set aside. In a medium bowl lightly beat together the egg whites. Pour the egg mixture into the skillet and cook over a medium-low flame, stirring frequently, until the eggs are almost set. Drain any excess water from the tomato mixture and stir the mixture gently into the eggs. Toss in the dill, season with salt and pepper, and serve.

ENTREES Honey Balsamic 3 Bean Salad Ingredients 8oz / 225 g (about 1 1/2 cups) EACH cooked chickpeas, pinto beans, black beans 1 small head of romaine lettuce, washed, dried, shredded 1/3 cup / 1 oz / 30g sliced almonds, toasted 2 teaspoons extra-virgin olive oil 1 1/2 tablespoons runny honey 2 tablespoons balsamic vinegar 1 1/2 tablespoons fresh lemon juice 1/4+ teaspoon fine grain sea salt

Directions Combine the beans, lettuce, and most of the almonds in a large salad bowl. Set aside. Make the dressing by whisking the olive oil, honey, balsamic vinegar, lemon juice, and sea salt in a small container. Taste, and adjust to your tastes. Run your fingers up each thyme sprig, removing the leaves. Add to the salad bowl along with a good amount of the dressing. Toss well, and add more dressing if you like. Finish by sprinkling GET BEASTY | WWW.SHANELCOOPERSYKES.COM 10

with the remaining almonds. Chicken Stir Fry Ingredients 1 tablespoon oil blend 1/2 cup sliced carrots 2 teaspoons minced fresh garlic 2 teaspoons minced fresh ginger 1 cup cooked chicken 2 teaspoons hoisin sauce 2 tablespoons soy sauce 1 cup sliced mushrooms 1 bunch scallion, chopped 1/2 cup chopped broccoli Directions Heat the oil in large pan on high heat. Add the carrots, garlic, and ginger. Cook the mixture until tender, stirring quickly, and then add the chicken, hoisin sauce, and soy sauce. Keep stirring for about 3 to 4 minutes. Add the mushrooms, scallions, and broccoli. Cook the mixture for about 2 minutes and serve.

Stuffed Chicken Ingredients Cooking spray 2 cups (4 ounces) fresh broccoli florets 1 clove garlic, finely chopped 4 (6 to 8-ounce) boneless skinless chicken breast halves 2 teaspoons olive oil 2 teaspoons chopped fresh thyme Kosher salt and freshly ground black pepper 1 cup low-fat evaporated milk 1/2 cup low-sodium chicken broth 1/4 cup dry sherry 1 1/2 teaspoon cornstarch 2 tablespoons grated Parmesan cheese 1 teaspoon Dijon mustard

Directions Preheat the broiler. Mist a shallow rectangular baking dish with cooking spray. Bring a medium pot of salted water to a boil. Add the broccoli and cook until bright green and crisp tender, about 5 minutes. Drain well and run under cold water until cold. Drain well again and squeeze dry in paper towels. Chop the broccoli and toss in a bowl with the garlic. Insert a paring knife into the thickest part of each chicken breast to make a 3-inch deep pocket. Stuff each chicken breast with equal amounts of the broccoli mixture. Rub both sides of the chicken breasts with oil and thyme and season with salt and pepper. GET BEASTY | WWW.SHANELCOOPERSYKES.COM 11

Heat a large nonstick skillet over medium-high heat until very hot, about 5 minutes. Put the chicken in the pan and cook until golden brown and just cooked through, about 6 minutes per side. If the chicken begins to brown too quickly, turn the heat down to medium to finish cooking through. Transfer to the baking dish. Meanwhile, combine the milk and stock in a small pot, season with salt and pepper and bring to a simmer over medium heat. Stir the sherry and cornstarch in a separate bowl until smooth, and pour, whisking constantly, into the sauce. Cook until just thickened, about 2 minutes. Remove from heat and stir in the Parmesan. Top each chicken breast with 2 tablespoons of sauce and place under the broiler. Broil until lightly browned, 2 to 3 minutes. Let the chicken rest for 5 minutes and then cut each breast in half on an angle. Whisk the mustard into the remaining sauce and spread a few tablespoons on each plate. Top with a halved chicken breast.

Honey Grilled Salmon with Edamame Ingredients 1/4 cup packed cilantro leaves 2 scallions 2 teaspoons vegetable oil 1 teaspoon grated ginger Kosher salt and freshly ground pepper 4 center cut skin-on wild salmon fillets, about 6 ounces each 2 teaspoons fresh lime juice 2 teaspoons low-sodium soy sauce 2 teaspoons honey 1/4 teaspoon black sesame seeds 1 1/3 cups cooked edamame Lime wedges, optional garnish Directions Preheat the grill over medium-high direct heat. Oil the grill grates. Finely chop the cilantro and scallion and mix in the oil and ginger. Season with salt and pepper. Cut two 3-inch long slits through the skin lengthwise on the bottom of the salmon fillets, going about halfway into the salmon. Evenly stuff the slits with the herb mixture. Season the fish with salt and pepper. Stir together the lime juice, soy sauce, and honey until smooth. Place the salmon, skin side up, on the grill and cook until well marked, 3 to 4 minutes. Turn the salmon and continue to cook, brushing the tops with the sauce, until the fish is cooked through, about another 3 to 4 minutes. Transfer to a serving plate and sprinkle the tops with the sesame seeds. Serve with edamame and lime wedges. Broiler directions Position an oven rack so that a baking sheet set on the rack is about 4-inches below the heat source. Preheat the broiler. Prepare the salmon as above and place the fillets, skin down, on a foil lined baking sheet coated with cooking spray. Broil, basting 3 to 4 times with the sauce, until just cooked through, about 6 to 7 minutes.



Curry Chicken Ingredients 3 cups rice 2 roasted chicken breast halves, about 1 pound 1 (15-ounce) can chick peas, drained 1 cup roasted or raw mixed vegetables 1 cup yogurt 1 teaspoon curry powder 1 teaspoon ground cumin 1/4 cup chopped fresh cilantro leaves Salt and ground black pepper Directions Prepare rice according to package instructions. . Cut chicken breasts into 1/2 to 1-inch pieces. Transfer chicken to a medium saucepan. Add chick peas, reserved roasted vegetables, yogurt, curry powder, and cumin and mix well to combine. Set pan over medium-low heat and cook 3 to 5 minutes to heat through. Remove from heat and stir in cilantro. Season, to taste, with salt and black pepper. Serve alongside rice.

Mustard Glazed Snapper Ingredients 4 (8-ounce) fish fillets such as red snapper Kosher Salt and freshly ground black pepper 3 tablespoons of extra virgin olive oil 3 tablespoons Dijon Mustard 1 tablespoon whole-grain mustard 2 tablespoons minced shallots 2 teaspoons drained capers Creole seasoning to taste

Directions Preheat the oven to 425 degrees F. Line a sheet pan with parchment paper. (You can also use an ovenproof baking dish.) Place the fish fillets skin side down on the sheet pan. Sprinkle generously with salt and pepper. Combine the olive oil, 2 mustards, shallots, capers, 1 teaspoon salt, Creole seasoning and 1/2 teaspoon pepper in a small bowl. Spoon the sauce evenly over the fish fillets, making sure the fish is completely covered. Bake for 10 to 15 minutes, depending on the thickness of the dish, until it's barely done. (The fish will flake easily at the thickest part when it's done.) Be sure not to overcook it! Serve hot or at room temperature with the sauce from the pan spooned over the top.



Turkey Chili Ingredients 1 tablespoon olive oil 1 cup chopped sweet onions 1 tablespoon minced garlic 1/4 cup chopped yellow bell peppers 1 pound ground turkey 1 (28-ounce) can crushed organic tomatoes, drained 1 (16-ounce) can red kidney beans, drained and rinsed 1 tablespoon chili powder 2 cups low-sodium chicken stock 1/2 teaspoon garlic powder 1 teaspoon hot sauce (recommended: Tabasco) 11/2 teaspoons sea salt 1 teaspoon dried basil 1/2 teaspoon dried oregano 1/2 teaspoon of Creole seasoning

Directions In a large skillet, sauté onions, garlic and bell peppers in olive oil over medium heat until onions are translucent. Add ground turkey and cook until browned. Add remaining ingredients and stir well to combine. Reduce heat to low and simmer for 1 hour, stirring occasionally.





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