JJ Virgin, CNS, CHFI.

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Nickolas Curtis
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a qualified health care professional and you should seek the advice of your health

1 JJ Virgin, CNS, CHFI This information has not been evaluated by the FDA and is not intended to treat, diagnose, cure or prevent any disease. This information is not intended as a substitute for the advice of or medical care of a qualified health care professional and you should seek the advice of your health care professional before undertaking any dietary or lifestyle changes. The material provided herein is for educational purposes only JJ Virgin & Associates, Inc Page 1

2 DAILY: JJ s 7 Day Plateau Buster Use your pedometer to ensure you are accumulating 10,000 or more steps. Park farther away, go for a walk with a friend, walk the neighbor s dog, go for a hike, take the stairs, etc. Burst Tuesday-Thursday-Saturday ideally do two burst series per day (see below) 4X4 Workout* 1-2 times a day (depending on fitness level) Monday-Wednesday Friday *see JJ s 4X4 video HERE. Do two shakes per day with 1-2 servings of fiber per shake! (recipe included) One meal 2 cups salad greens with olive oil vinaigrette (recipe included) 1 or more cups roasted, steamed or sautéed non starchy veggies 6 ounces wild fish, chicken or turkey breast Emphasize diuretic and/or detoxifying veggies like cilantro, cabbage, cucumber, asparagus, red onions, broccoli, Brussels sprouts, watercress (see complete list below) Start the day with hot green tea and lemon Sip 64 ounces of spa water throughout the day in between meals (pure spring water with slices of cucumber and lemon added) Sip on hot organic veggie broth if you are hungry during the day Get 8-9 hours of sleep per night Do a detoxifying mud wrap and massage treatment and sauna if at all possible Dry brush daily Take Epsoms salt bath every other day Write down what you eat daily Record starting and ending weight and measurements 2010 JJ Virgin & Associates, Inc Page 2

3 Starting Weight & Measurements Weight lbs Total Body Fat % (If available) Truncal Body Fat % (If available) Waist Measurement inches Hip Measurement inches Day 7 Weight & Measurements Weight lbs Total Body Fat % Truncal Body Fat % Waist Measurement inches Hip Measurement inches 2010 JJ Virgin & Associates, Inc Page 3

Look for shakes made with 5 grams or less of net carbs per serving Creating the Perfect Shake STEP ONE STEP TWO STEP THREE STEP FOUR STEP FIVE Select your protein Add fiber Add healthy fat Add your

4 Choose a high quality protein base Rice/pea or whey protein YOUR TWO DAILY SHAKES Avoid: Protein powders with artificial sweeteners. Your protein powder must be low in sugar - stick with a very small amount of natural sweetener (4-5 grams per serving max). Ideal sweeteners are xylitol or stevia. Look for shakes made with 5 grams or less of net carbs per serving Creating the Perfect Shake STEP ONE STEP TWO STEP THREE STEP FOUR STEP FIVE Select your protein Add fiber Add healthy fat Add your fruit Add water, ice and blend! Basic Shake Recipe 1 scoop* Thorne VegaLite Vanilla* ** 1-2 servings Medibulk fiber supplement** 1 cup of frozen berries ¼ cup coconut milk ¾ cup water Add ice and blend to desired thickness *Your protein needs depend on your weight, body composition and activity level. Most people should strive for grams of protein per serving. Men and very athletic women can use 40+ grams protein. Increase the fiber up over the course of a week rather than over night and be sure to increase your daily water intake (in between meals) as you do so to help keep things moving. ** available at JJ's Supplement Store JJ Virgin & Associates, Inc Page 4

5 Each meal will consist of: YOUR ONE DAILY MEAL oz of protein 1 serving for most women will be 4 oz of protein. More active women and men 1 serving will be 6 oz protein 2. 3 servings or more of non-starchy vegetables 1 serving is ½ cup servings of healthy fats 1 serving = approximately 1/2 small avocado, 1 tbsp olive oil, 4 ounces cold water fish, 5 olives PROTEIN The clean lean protein choices are limited to: Chicken or turkey breast Halibut, salmon, scallops, sole Choose free-range, cage-free, grass fed and no hormone added sources whenever possible. Avoid farm raised fish. NON-STARCHY VEGETABLES Artichokes Arugula Asparagus Bamboo shoots Bean sprouts Beet greens Bell peppers (red, yellow, green) Broccoli Brussels sprouts Cabbage Cassava Cauliflower Celery Chicory Chives Collard greens Coriander Cucumber Dandelion greens Eggplant Endive Garlic Green beans Jalapeno peppers Kale Leeks Lettuce Mushrooms Mustard green Onions Parsley Radishes Radicchio Shallots Spinach Spaghetti squash Summer squash Swiss chard Turnip greens Watercress HEALTHY FATS Freshly ground flaxseed meal Olive oil, olives Avocado Coconut milk 2010 JJ Virgin & Associates, Inc Page 5

It s Easy to Put Together STEP ONE Pick your protein grilled, baked, chilled, broiled STEP TWO Choose your veggies raw, steamed, sautéed, roasted STEP THREE Add some healthy fat dressing, marinade,

6 It s Easy to Put Together STEP ONE Pick your protein grilled, baked, chilled, broiled STEP TWO Choose your veggies raw, steamed, sautéed, roasted STEP THREE Add some healthy fat dressing, marinade, fish Fish counts as 1 serving, dressing. marinade counts as 1 2 servings STEP FOUR Season it up! spice blends & herbs EXAMPLE OF HOW TO USE THE FOOD ASSEMBLY PLAN STEP ONE Pick your protein Free range chicken breasts STEP TWO Choose your veggies mushrooms, spinach, garlic STEP THREE Add some healthy fat olive oil STEP FOUR Season it up! Rosemary, basil or Italian Seasoning blend Herb Crusted Chicken Breast, served on a bed of sautéed mushrooms, spinach and garlic Leanne s Basic Vinaigrette* Makes 4 tablespoons 3 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar 1 clove garlic, pressed Pinch of dried basil Pinch of dried oregano Mix all together, use 1 tablespoon per salad. *Recipe courtesy of Leanne Ely, JJ Virgin & Associates, Inc Page 6

BURSTING Warm up for three minutes. Burst for 30-60 seconds. Recover for 1-2 minutes (twice the burst) Repeat to accumulate 4-8 total minutes of bursting Cool down for three minutes. You re done.

7 BURSTING Warm up for three minutes. Burst for seconds. Recover for 1-2 minutes (twice the burst) Repeat to accumulate 4-8 total minutes of bursting Cool down for three minutes. You re done. Really, you re done. Great Ways to Burst Below, I offer you some of my favorite bursting exercises. One is not better than the others and it s progressing and improving by keeping your body guessing. One day I might do Turkish Get-Ups (which honestly I hate, but I do them) and then the next session I ll do stair climbing. You can certainly do four, 60-second bursts of anything you hate because these minutes will go by in a flash. Ideally, your aim isn t even to last the whole 60 seconds of the burst, but to wipe yourself out as quickly as possible. X-iser Jump rope Turkish Get Ups Swimming Dancing Stair climbing Cycling Elliptical X-iser 2010 JJ Virgin & Associates, Inc Page 7

Extreme Wellness! 6 WEEKS OF OF TRANSFORMATIONAL WELLNESS

Extreme Wellness! 6 WEEKS OF OF TRANSFORMATIONAL WELLNESS OF Blood Sugar Balancing Blood sugar regulates many of your body s hormones. When blood sugar Blood sugar gets regulates out of balance, many of insulin your body s levels go hormones. up, which When drives