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1 ZIJA ITERATIOAL.COM 1
2 ARE OU READ FOR OUR TRASFORMATIO? We are facing the greatest famine our world has ever seen. This is not a famine of calories, but of nutrition. umerous reports suggest that our crops contain only a fraction of the vitamins, minerals, and other benefits that they once did. More and more food is being robbed of its nutritional value in the name of convenience, better taste, and longer shelf life. The Solution: a set of products that help 1) nourish, 2) restore, and 3) condition SuperMix: filled with Moringa nutrition XM+: increases metabolism and suppresses appetite Premium Tea: helps detoxify the body Plant Protein: provides protein and maximises metabolism XMam: suppresses appetite and elevates your mood XMpm: prepares your body for a restful night s sleep Ameo Essential Oils: Controls metabolism, helps with digestion, helps sooth muscles On the next page you ll find a Daily Regimen, which guides you through when to take each product, how to eat throughout the day, and when to exercise to maximize your efforts. We ve also included a simple fitness plan to follow for all 90 days of the challenge. A recent study* showed that those who kept a food diary lost 50% more weight than those who didn t. Being accountable to yourself is an important part of this process. Use the included Food Diary & Exercise Tracker to record your current and 90- day goal weight, daily exercise, and food and water intake each day. Don t forget to take before, during, and after photos, then them to success@zijacorp.com for a chance to be featured on our website and social media accounts and to be eligible to win prizes. *Cleveland Clinic 2016 ZIJA ITERATIOAL.COM 2
3 DAIL REGIME Start your day with a fresh dose of nutrition; choose SuperMix, or, for an added boost of energy, XM+ Energy Mix. Eat a healthy, balanced breakfast before or after your morning workout. This would be a great time for Zija s Plant Protein nutritional supplement shake. Take 1 XMam capsule mid-morning as a natural appetite suppressant and to elevate your mood. Eat a healthy lunch. If you did not already drink a Plant Protein nutritional supplement shake, now is your chance. When afternoon cravings hit, add SuperMix to ml of water to continue feeding your body the nutrition it needs, or try Zija s appetite-suppressing Peppermint essential oil by adding two to three drops to your water. Take 1 XMpm capsule minutes before your evening meal to help combat evening cravings, continue burning fat, reduce stress, and unwind. If your schedule did not permit for a morning workout, find time to squeeze it in during the afternoon or evening. Before bed, relax and enjoy Zija s Premium Tea to soothe and cleanse your body every two to three days. Get a good night s sleep. Use the chart to the right and the suggested exercises on the following pages. ZIJA ITERATIOAL.COM 3
4 DA 1 DA 2 DA 3 DA 4 STREGTH TRAIIG 30 MI / LOWER BOD CARDIO 30 MIUTES STREGTH TRAIIG 30 MI / UPPER BOD CARDIO 40 MIUTES DA 5 STREGTH TRAIIG 30 MI / FULL BOD DA 6 STRETCH DA 7 DA 8 DA 9 STREGTH TRAIIG REST DA 30 MI / UPPER BOD CARDIO 30 MIUTES DA 10 DA 11 DA 12 STREGTH TRAIIG 30 MI / FULL BOD CARDIO 35 MIUTES STREGTH TRAIIG 30 MI / LOWER BOD DA 13 DA 14 STRETCH REST DA DA 15 STREGTH TRAIIG 30 MI / FULL BOD DA 16 DA 17 DA 18 CARDIO 40 MIUTES STREGTH TRAIIG 30 MI / UPPER BOD CARDIO 30 MIUTES DA 19 DA 20 DA 21 DA 22 DA 23 DA 24 STREGTH TRAIIG 30 MI / LOWER BOD STRETCH REST DA STREGTH TRAIIG 30 MI / LOWER BOD CARDIO 30 MIUTES STREGTH TRAIIG 30 MI / UPPER BOD DA 25 CARDIO 35 MIUTES DA 26 STREGTH TRAIIG 30 MI / FULL BOD DA 27 DA 28 DA 29 DA 30 STRETCH REST DA STREGTH TRAIIG 30 MI / UPPER BOD CARDIO 40 MIUTES DAS 1-30 FOLLOW AS DIRECTED DAS START AGAI AT DA 1, ADDIG 10 MIUTES TO EACH LISTED TIME DAS START AGAI AT DA 1, ADDIG 2O MIUTES TO EACH LISTED TIME ZIJA ITERATIOAL.COM 4
5 IDEAS FOR STREGTH TRAIIG UPPER BOD Push Ups Mountain Climbers Air Bike Crunches Tricep Dips Reverse Crunches Hold Plank LOWER BOD Squats Walking Lunges Step Ups Leg Raises Calf Raises Hold Wall Sit ZIJA ITERATIOAL.COM 5
6 FULL BOD High Knees Donkey Kicks Dumbell Plank Rows Mountain Climbers Hold Plank Push Ups Box Jumps Scissor Kicks Weighted Squats / Presses IDEAS FOR CARDIO Swimming Aerobics Elliptical Training Rowing Stairclimber Running/Jogging Walking Hiking Cycling Skiing/Snowboarding Dancing Racquetball Tennis Soccer Basketball ZIJA ITERATIOAL.COM 6
7 FOOD DIAR & EXERCISE TRACKER DAIL TIP: Use SuperMix to receive the benefits of moringa oleifera, a delicious blend of moringa leaves, seeds and fruits that provide over 90 vitamins and minerals in addition to a feeling of fullness and stimulates healthy digestive function. ZIJA ITERATIOAL.COM 7
8 FOOD DIAR & EXERCISE TRACKER DAIL TIP: Add a few drops of Améo Lemon, Orange, Tangerine or Grapefruit Oil to SuperMix to increase energy levels. ZIJA ITERATIOAL.COM 8
9 FOOD DIAR & EXERCISE TRACKER DAIL TIP: Stretch regularly to increase blood flow to muscles, decrease risk of injuries, and enable your muscles to work more efficiently. ZIJA ITERATIOAL.COM 9
10 FOOD DIAR & EXERCISE TRACKER DAIL TIP: Take XMpm each evening to decrease sugar cravings that often arise in the evening hours. ZIJA ITERATIOAL.COM 10
11 FOOD DIAR & EXERCISE TRACKER DAIL TIP: Kick-start your day, curb your appetite, and make smarter food choices throughout the day with XMam. ZIJA ITERATIOAL.COM 11
12 FOOD DIAR & EXERCISE TRACKER DAIL TIP: Add Améo Lemon, Peppermint or Orange Oil in the morning and one in the evening daily with food and water to support normal digestive and intestinal function. ZIJA ITERATIOAL.COM 12
13 FOOD DIAR & EXERCISE TRACKER DAIL TIP: Consuming Plant Protein will provide your body with protein to keep you fuller longer and maximize metabolic benefits. ZIJA ITERATIOAL.COM 13
14 FOOD DIAR & EXERCISE TRACKER DAIL TIP: Add 2-3 drops of Améo Lemon Oil to your favorite drink and consume to aid in cleansing the digestive track. ZIJA ITERATIOAL.COM 14
15 FOOD DIAR & EXERCISE TRACKER DAIL TIP: Use XM+ Energy Mix to receive the benefits of atural Green Tea and Ginseng to aid in weight loss, appetite control, and increased metabolic energy. ZIJA ITERATIOAL.COM 15
16 FOOD DIAR & EXERCISE TRACKER DAIL TIP: Add a few drops of Améo Lemon Oil and consume to promote a normal metabolism. ZIJA ITERATIOAL.COM 16
17 FOOD DIAR & EXERCISE TRACKER DAIL TIP: Utilize XM+ to initiate blood flow, heighten thermogenic response, and increase metabolic performance. ZIJA ITERATIOAL.COM 17
18 FOOD DIAR & EXERCISE TRACKER DAIL TIP: For proper squat form, keep a back straight, abs engaged, and knees in line with toes while in bottom position. ZIJA ITERATIOAL.COM 18
19 FOOD DIAR & EXERCISE TRACKER DAIL TIP: Add a small amount of Améo Black Pepper oil to savory dishes, using proven recipes, to promote normal digestion. ZIJA ITERATIOAL.COM 19
20 FOOD DIAR & EXERCISE TRACKER DAIL TIP: To soothe tired, overworked muscles, massage 1-3 drops of Améo peppermint oil into carrier oil as needed. ZIJA ITERATIOAL.COM 20
21 FOOD DIAR & EXERCISE TRACKER DAIL TIP: Consuming Plant Protein will promote lean muscle development by replenishing your body s energy supplies and rebuilding muscle fibers post-workout. ZIJA ITERATIOAL.COM 21
22 FOOD DIAR & EXERCISE TRACKER DAIL TIP: Add 2-3 drops of Améo Grapefruit Oil to Premium Tea to promote healthy immune system function. ZIJA ITERATIOAL.COM 22
23 FOOD DIAR & EXERCISE TRACKER DAIL TIP: Use XM+ to replenish your body with needed nutrition and natural energy sources like Gingseng and Green Tea during your exercise sessions. ZIJA ITERATIOAL.COM 23
24 FOOD DIAR & EXERCISE TRACKER DAIL TIP: Take XMpm to provide your body with one of its beneficial ingredients, Atlantic Sea Kelp; it aids in digestion and weight loss. ZIJA ITERATIOAL.COM 24
25 FOOD DIAR & EXERCISE TRACKER DAIL TIP: Add 2-3 drops of Améo Lemon Oil to SuperMix or Premium Tea to aid in digestion, boost your metabolism, and provide rich antioxidants. ZIJA ITERATIOAL.COM 25
26 FOOD DIAR & EXERCISE TRACKER DAIL TIP: Use Supermix and Premium Tea to help remove toxins from the body. ZIJA ITERATIOAL.COM 26
27 FOOD DIAR & EXERCISE TRACKER DAIL TIP: Remove lactic acid from muscles and provide lubrication and protection to joints and cartilage post-workout with Plant Protein. ZIJA ITERATIOAL.COM 27
28 FOOD DIAR & EXERCISE TRACKER DAIL TIP: Receive natural caffeine from XM+ Energy Mix, which delivers energy that is fast-acting and long-lasting. ZIJA ITERATIOAL.COM 28
29 FOOD DIAR & EXERCISE TRACKER DAIL TIP: To complete proper pushups keep your hands slightly wider than shoulder-width apart and maintain a flat back. ZIJA ITERATIOAL.COM 29
30 FOOD DIAR & EXERCISE TRACKER DAIL TIP: Keep a pitcher of water with added Améo Lemon and Orange Oils ready to drink in place of sodas and other unhealthy sports drinks. ZIJA ITERATIOAL.COM 30
31 FOOD DIAR & EXERCISE TRACKER DAIL TIP: Diffuse Améo Peppermint Oil throughout the day to invigorate your senses and alertness. ZIJA ITERATIOAL.COM 31
32 FOOD DIAR & EXERCISE TRACKER DAIL TIP: Add a few drops of Améo Lemon or Grapefruit Oil to your water or SuperMix in addition to your normal detoxification regimen. ZIJA ITERATIOAL.COM 32
33 FOOD DIAR & EXERCISE TRACKER DAIL TIP: Place 1-2 drops of Améo Tangerine Oil in your water and drink twice daily to detoxify and cleanse the digestive system. ZIJA ITERATIOAL.COM 33
34 FOOD DIAR & EXERCISE TRACKER DAIL TIP: The atural Desert Tea found in XM+ Energy Mix can provide improved cardiovascular capacity, oxygenation, and circulation. ZIJA ITERATIOAL.COM 34
35 FOOD DIAR & EXERCISE TRACKER DAIL TIP: Add a few drops of Améo Tangerine or Clove Oil to SuperMix to assist in energy levels. ZIJA ITERATIOAL.COM 35
36 FOOD DIAR & EXERCISE TRACKER DAIL TIP: It s much easier to meet your health and fitness goals if you find a friend or family member to work out and eat healthy with. ZIJA ITERATIOAL.COM 36
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