The 3 Day. mind and gut, to rid of toxins and fix your tummy.

Transcription

1 The 3 Day FLAT BELLY DETOX Cleanse and rebalance your body, mind and gut, to rid of toxins and fix your tummy.

2 FLAT BELLY DETOX D I S C L A I M E R This book is not intended to treat or prevent diseases, nor as a substitute for medical treatment. This program mentioned here should not be adopted by a purchaser without review and consent of your health professional. The authors are neither responsible nor liable for any harm or injury resulting from these programs or the use of the exercises described herein. C O P Y R I G H T All rights reserved. No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical. Including fax, photocopy, recording or any information storage by anyone but the purchaser for their own personal use. " A s t r o n g, p o s i t i v e s e l f - i m a g e i s t h e b e s t p o s s i b l e p r e p a r a t i o n f o r s u c c e s s "

3 HOLLY DOLKE ABOUT Around five years ago, at the age of 20, I started my fitness journey from my bedroom at university. I began with small workouts and slowly increased my duration, built strength and confidence. I suffered a lot with digestion issues, a bad diet and bloating on a regular occasion. Over the years, I have learned through, trial and error, what exactly the body reacts best to. For me, this was and is, body weight exercises, high-intensity training, and toning routines. Through this research and understanding, I started a YouTube channel, so I could share what I have learned, what I eat, and the exercises I do, all from home. Many of us are short on time, and so, creating workouts to do in the comfort of your own home allows you to save that time, save money and build up your confidence. It makes me so happy to be able to show others that a flat stomach can be achieved in the comfort of your home or while travelling. My stomach has always been the one area that I like, and I work hard to maintain it. Of course, I have flaws like everyone else and mine is my thigh area. However, I try to eat right, workout and in a positive mindset. I love creating workouts that make me sweat, and sharing all these tips with others makes it all the extra while special. I am currently studying for a certification in Nutrition, and I cannot wait to continue to share the research and knowledge with you alongside my workouts. For now, I want you to have access to how I detox my body, stomach, and gut, to rebalance and get my digestion running smoothly again.

4 F L A T B E L L Y D E T O X A B O U T A detox can sound boring to do at times. Your first impression will assume you will starve, eat bland meals and have to buy a ton of food or juices to complete it. These kinds of detoxes leave you feeling nauseous, low on energy and drained. The 3 Day Flat Belly Detox will not leave you feeling like this. It is a three day only cleanse, where at the end, you get to feel fabulous and best of all, see results! In The 3 Day Flat Belly Detox, your body will eliminate toxins and provide you with the right nutrition to combat harmful toxins, increase your energy and fight off fat. You will be equipped with the right foods and meal plans to get you feeling energised and put your mind at ease for three days. You will notice that you will begin to feel less bloated and have your digestive system running smoothly again. A Flat Stomach starts from within; we must make better choices with what we consume, come to know our digestion patterns and understand if our healthy gut bacteria is working. Our inside truly affects how we look and feel on the outside, and that is why I want you to join me on this The 3 Day Flat Belly Detox today. Over the next three days, you will eat foods that are natural and work to tackle inflammation. By the end of this The 3 Day Flat Belly Detox, you will be feeling great and looking forward to beginning your new journey with me! Before Detox After Detox

5 C A U S E S O F T O X I N B U I L D U P It is important to know how toxins can build up in our body. Below is a list of the most common causes: 1. POOR DIET A poor diet can consist of low fibre, processed, fried, and junk food. Many people have drifted away from eating whole, nutrition-based foods such as fruit, vegetables, and whole grains. 2. CONSTIPATION When we have not been to the toilet in a couple of days, everything gets back up in the colon and toxins become trapped. Chronic constipation means that toxins are fermenting and decaying in the colon, which then starts to pollute the bloodstream and our cells. 3. WATER So many people do not drink enough water. It helps to cleanse the body from the inside and out. Not drinking enough makes us dehydrated and keeps the toxins inside. 4. STRESS Stress affects every single cell in our body. It breaks down our immune system and other major organs, making us vulnerable to diseases and illnesses.

6 C O N T I N U E D 5. LACK OF SLEEP Sleep is so important to the human body! It is the time where the body can relax, repair, and restore. Without proper sleep, the body cannot cleanse itself and build strength. 6. LACK OF EXERCISE I am sure you do not need me to tell you the many benefits of exercise! But exercise is so important to build up strength, improve our cardiovascular and circulatory system. It also improves our nerves, mood, blood and organs. 7. ANTIBIOTICS Although antibiotics can help fight off bacterial infections, they are in fact very harmful to our intestines. Antibiotics do eliminate the unhealthy bacteria in our body, but they also take away the good.

7 T H E 3 D A Y D E T O X G O A L The goal for your 3 Day Flat Belly Detox is to feed you with the right, nutritious foods that are going to heal you from the inside and make you look and feel confident! We shall be decreasing the inflammation in your body, the build-up of toxins, and cleansing your liver to reset your body. You do not need to go on a juice detox or special diet to cleanse your body. You just need an easy meal plan, that contains REAL food that will act as medicine to your body. Nothing is more powerful than food, and you will see that during this detox. I am going to show you that this detox can be done at a low cost, with delicious recipes and everything can be bought at your local supermarket. By the end of this detox, you are going to be benefiting your health, organs, skin and gut!

8 N O T E : B U Y O R G A N I C S H O P P I N G L I S T FRUIT AND VEGETABLES 4 Lemons Berries (Raspberry + Blackberry) Bag of Carrots Onions Garlic 2 Avocados Spinach Red Cabbage Cucumber Asparagus 1 Beetroot Lettuce Cherry Tomatoes 2 Red Pepper 1 Egg 1 Small Sweet Potato 1 Courgette SPICES AND HERBS Cayenne Pepper Cinnamon Fresh Coriander Salt and Pepper Ground Turmeric Ground Ginger OTHERS Apple Cider Vinegar Green Tea Greek Yogurt or Kefir Chia Seeds Olive Oil Chicken or Vegetable Broth Unsalted Almonds or Walnuts

9 IMPORTANT NOTES Drink 3 litres of a water a day. It should be warm to room temperature. Do not drink cold water. Meal prep your soup beforehand. All the recipes in this guide are very quick, but it is advised to prepare the soup in advance so it can be taken to work or heated up on the day.

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11 The 3 Day F L A T B E L L Y D E T O X DAYS 1-3

12 D A Y 1 UPON WAKING Drink 1/2 lemon with warm water. Add 1 teaspoon of cayenne pepper and 1 tablespoon of Apple Cider Vinegar A great way to start the day by cleansing your liver, boosting your metabolism and decreasing inflammation. 1 HOUR LATER Drink green tea. Green tea has been drunk for many years as it is a natural antioxidant. Its properties help to remove toxins from the body, increase your metabolism, as well as help, reduce body fat. BREAKFAST: YOGURT POT 150g of Greek Yogurt or Kefir 30g of berries 2 tablespoons of chia seeds Dash of cinnamon (optional) Place all the ingredients into a bowl. Drink an unlimited amount of lemon water to help flush your body and have another green tea

13 L U N C H : T U R M E R I C C A R R O T S O U P - 2 tablespoon of Olive Oil - 1 onion - 2 cloves garlic - 2 tablespoons of turmeric - 1 tablespoon of ginger - 500g carrots, chopped - 400ml of broth - 1 tablespoon of apple cider vinegar 1. Heat the olive oil over medium heat in a heavy-bottomed pot. When the oil has melted, add the onion and cook until they begin to soften. Next, add the garlic and cook for a few more minutes. Add the carrots and cook for approximately 10 minutes. 2. Add the apple cider vinegar, bone broth, turmeric, and ginger to the pot. Bring to a boil, then turn down to a gentle simmer. Cook for 20 minutes or until carrots are very soft. 3. Bring the pot off the burner and then, using either a food processor or blender, blend all the ingredients together until it is a smooth puree. 4. Divide into portions, and enjoy! Store the rest in the fridge. In between lunch and dinner, have water and a green tea. DINNER: BEETROOT AND ALMOND SALAD: - 1 beetroot Handfuls of spinach - 1/4 of cucumber, sliced - 1 tsp apple cider vinegar - 1 tablespoon of almonds or walnuts - Pinch of coriander - 4 Cherry Tomatoes Mix all the ingredients together in a bowl and enjoy right away After dinner, enjoy a chamomile tea or green tea.

14 D A Y 2 U P O N W A K I N G Drink 1/2 lemon with warm water. Add 1 teaspoon of cayenne pepper and 1 tablespoon of Apple Cider Vinegar B R E A K F A S T : T E A A N D F A T S Green tea with 1-2 teaspoons of coconut oil Drink an unlimited amount of lemon water to help flush your body and have another green tea L U N C H : T U R M E R I C C A R R O T S O U P A bowl of carrot soup. Add 1 tablespoon of olive oil to the top and a tablespoon of flax seeds. Flax seeds are optional. In between lunch and dinner, have water and at least 1 green tea.

15 DINNER: RED CABBAGE SALAD - 150g red cabbage - 1 small carrot - 1 red pepper - 42g avocado - 1 tablespoon of apple cider vinegar - 1/4 cucumber - 1 handful of spinach - 1 Boiled Egg - Pinch of coriander (optional) Mix all the ingredients together in a bowl and add your egg once boiled. Eat right away. After dinner, enjoy a chamomile tea or green tea.

16 D A Y 3 U P O N W A K I N G Drink 1/2 lemon with warm water. Add 1 teaspoon of cayenne pepper and 1 tablespoon of Apple Cider Vinegar B R E A K F A S T : B E R R Y S M O O T H I E 50g of berries (raspberries and blackberries) 1 tablespoon of Greek Yogurt 1 handful of spinach 1 cup of water 1 tablespoon of chia seeds (optional) Blend altogether in a blender and drink Drink an unlimited amount of lemon water to help flush your body and drink another green tea L U N C H : T U R M E R I C C A R R O T S O U P A bowl of carrot soup. Add 1 tablespoon of olive oil to the top and a tablespoon of flax seeds.

17 In between lunch and dinner, have water and a green tea. D I N N E R : R O A S T E D V E G G I E L O V E - 80g of asparagus, - 1/2 sweet potato - 4 Cherry tomatoes, chopped in half - 2 tablespoons of olive oil - 1/2 Red Pepper - 1/2 courgette - 1 tablespoon of turmeric and 1 of cayenne pepper Pre-heat the oven to 200C. On a baking tray, add all the ingredients,. Drizzle with olive oil and add turmeric and cayenne pepper. Cook for 15 minutes or until soft. Serve immediately. After dinner, drink hot lemon water, with a pinch of cayenne pepper and tablespoon of Apple Cider Vinegar.

18 Congratulations YOU HAVE FINISHED YOUR 3 DAY FLAT BELLY DETOX! Now that your 3 Day Flat Bely Detox phase has been completed, your organs will be cleansed and your body will be back in balance. You should be feeling refreshed and energised! Once this detox is over, you will want to continue losing weight as you are in your fat-burning stage. To do this, you will need to start eating the right foods and exercising your muscles right away, with a plan like The 7-Day Kickstarter. This 7 Day Kickstarter includes a Meal Plan with easy to do, delicious recipes, that will continue to help you lose weight and see results fast. You'll also get the exercises that will sculpt your body and can be done at home. And don't forget, The 3 Day Flat Belly Detox can be done every 3 months if you feel you want to detox and reboot another time.