Total Body Transformation Challenge Getting Started Guide

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1 Total Body Transformation Challenge Getting Started Guide A Fitness St Pete I Tierra Verde Fitness Guide To Eating More, Training Less & Getting the Body YOU Deserve I

2 Copyright Fitness St Pete, Inc This Book Contains material protected under International and Federal Copyright Laws and Treaties All Right Reserved. Copyright 2016 by Custom Bodies, Inc. No part of this book may be reproduced whatsoever without the written consent of the publisher. Published Under Copyright Laws of the Library of Congress of the United States of America by Dianne Villano Custom Bodies, Inc. PO Box St Petersburg, Fl Disclaimer We make every effort to ensure that we accurately represent these products and services and their potential to empower you to lose weight and live healthy. Weight loss statements made by our company and its customers are estimates of what we think you can possibly achieve. There is no guarantee that you will lose this amount of fat or achieve similar results, and you accept the risk that the changes will differ by individual. As with any program, your results may vary, and will be based on your individual capacity, experience, expertise, and level of desire. There are no guarantees concerning the level of success you may experience. Each individual s success depends on his or her background, dedication, desire and motivation. There is no assurance that examples of past weight loss or muscle gain success can be duplicated in the future. We cannot guarantee your future results and/or success. There are some unknown risks with embarking on a transformation program that we cannot foresee which can reduce results. We are not responsible for your actions. The use of our information, products and services should be based on your own due diligence and you agree that our company is not liable for any success or failure that is directly or indirectly related to the purchase and use of our information, products and services. You also agree that this information is not a substitute for professional medical advice and that you will consult with your licensed health care professional prior to engaging in any exercise or modification of your nutrition program after hearing this information. The Custom Bodies The Ultimate Total Body Transformation Program Program is intended for healthy adults 18 years or older Real Results, Guaranteed! 2

3 Included with this program: 1. A Note From Dianne Villano 2. Get Started Guide First Things First Planning For Your Meal Plan Fix Your Kitchen Shopping 3. Tips & Tricks to Maximize Your Success 4. Notes Regarding Detox 5. Printable Check Check List (separate PDF) 6. Think Yourself Thin (separate PDF) Your Goal, any unwritten goal is just a wish Your Vision, keeping motivated even when you don t want to Power questions to set yourself up for success Days of Menu Plans (separate PDF) 8. Fat Blasting Cook Book (separate PDF) 9. Fat Blasting Workout Manual (separate PDF)

4 Get Started Guide A Note From Dianne First off, thank you for investing in the The Total Body Transformation Challenge! This program is designed to help you to learn how to eat more, train less and step off the dieting merry go round while you balance hormones, obliterate carb cravings, drop fat and bloat and develop the lifestyle and habits that will have you living in a body you love FOR LIFE! You will learn simple and easy-to-follow healthy habits. When you are done with the Start Guide, you will want to fill out your goal sheets in your Think Yourself Thin Guide, pick your questions and print the 7 Day Fat Loss Blue Print and Challenge Check List to keep for handy reference. I ve included everything from day by day action plan, 6 weeks worth of menus, a grocery list, recipes galore, goal setting and creating your vision to help you stay motivated, questions to keep you going in the right direction even when you don t want to and even a check list to make sure you are set to GO! With this program, you really have No excuse, everything is done for you! I always say great bodies are built in the kitchen and you can t outrun a bad diet % of reducing belly fat comes from what we eat with the rest coming from your exercise program. This challenge provides solutions for both and the 7 day Fat Loss Blue Print will give you a step by step, day by day plan to incorporate fit people habits into your daily life effortlessly and keep you going after this 42 days has ended. Most people are unsuccessful with losing belly fat or their last 5-10 pounds due to their lack of planning or, knowing what they want but fail to start because they don t know what to do. This program maps out EVERYTHING you need to do for the next 42 Days to be successful. You don t have to think about it, you just need to do it. So, get started and commit to this challenge for 42 days. Anyone can do anything for 42 days. If you were given a deadline at work, you would get it done- especially if your job depended on it. If your life was dependent on doing something, you would do it, right? This is no different. No excuses. Let s get started! Committed to your success and awesomeness, Dianne Villano I Dianne@mypersonalfitnesscoach.com

5 Get Started Guide First Thing s First 1. Set a goal and create your vision. Why are doing this? Decide what your goal is, write it down, and read it first thing in the morning and last thing at night for EACH OF THE 42 DAYS. This will be the key to your success. 2. Plan an un-food related reward. Something you really want or want to do. Willpower alone will not get you to your goal. You need a strong, fresh vision and a reason to push through the challenges. What s your reward going to be? Write it down with your goals, and read it every morning and night as well. 3. Pick the right questions. This will get your mind asking questions that will keep you focused. Again, write them down and read them morning and night. Nothing is better than starting and ending your day on the right foot. BE UNSTOPPABLE! 4. Be open-minded. Don t view this program as something you will be depriving yourself of; look at it as a challenge that you CAN and WILL achieve no matter what it takes! Don t you deserve that? If you come into this program with a negative attitude you will get more negative out of it. You are doing this for a reason, think positive and kick the negative attitude to the curb. 5. Remember This: At one point in your life, you'll have the thing you want or the reasons why you don't. Andy Roddick

6 Planning for your 42 -Day Meal Plan 1. Fix Your Kitchen - Get rid of ALL products with the following: hydrogenated or partially hydrogenated oils, high fructose corn syrup (HFCS). BHA, Parabens, Sodium Nitrite, Caramel Coloring, Castoreum, Food Dyes, Hydrolyzed Vegetable Protein, Soy protein isolate, Soy protein concentrate, Soy bean oil, Soy, Texturized vegetable protein (usually found in energy bars, crackers, veggie burgers, and Vegetarian look-a-like products), saccharine, sucralose and any other artificial sweetener. Why? Aside from being linked to a myriad of diseases and health issues, your liver cannot burn fat as effectively if it is busy trying to detox your body from all of these chemicals. ****If you have children who require snacks which might tempt you, put them in a separate cabinet that you have no reason to go in and forget about them for the next 42 days. 2. Time to Go Shopping: Grab your shopping list, make your substitutions if need be and get it done!

7 General Tips and Tricks To Maximize Your Success 1. Sleep for fat loss? Yep. There are many, many studies to back this up. Get at least 7- hours of sleep per night. 2. Hydrate! NASM recommends 64 oz PLUS an ounce of fat you want to lose each day. If you workout on any given day, add an additional 8oz or don t count that water consume during the workout toward your required amount for that day. Not only does dehydration mask itself as hunger but keeping well hydrated helps rid the body of toxins and fat by products as you burn fat and helps keep your muscles hydrated for better performance and optimal results from your SMFR program. ****If you drink caffeine, such as an 8oz. cup of coffee, you must add an additional 8oz. of water for EVERY cup. 3. Carbohydrates are energy - The best time to eat them is when you need energy: a small dose with your protein when you wake up, before an intense workout, and directly after a workout. 4. Your food plans are balanced so that you shouldn t get many cravings after the first few days. If you do, drink a glass of water. As I mentioned, dehydration often masks itself as hunger. Wait 15 minutes and see if you are still hungry or craving food. If you are still hungry or having cravings, have a few ounces of chicken or Greek yogurt or 8 (or so) almonds. 5. No alcohol if you can. If you must drink alcohol, save it for an unstructured food day. 6. Unstructured Food Days - I don t like the term cheat or Free days. Fitness St Pete I Tierra Verde Fitness uses the term, unstructured food days. These are designed to help you continue to continue on your food plan, increase your leptin levels and stoke your metabolism with an influx of calories. (Think about what a dwindling fire does when you throw a big log on it. DO NOT SKIP your unstructured food days. I promise you, you cannot undo the results from following your plan the

8 other days with one off day. You can however, completely derail your results with the this little bit won t hurt mentality during your on days 7. Plan and prepare your meals ahead of time. You know exactly what you have to eat with this plan, so plan ahead. 8. Weigh and Measure whenever possible - I always say Americans are fat because of Portion distortion. Use a scale and measuring cups for portion control whenever possible during this 42 Day challenge. This will set you up to be able to eyeball fairly well when all is said and done. 9. If you get hungry during the program, increase the protein and vegetables by 1-2 servings. Men may need bigger serving sizes, so listen to your body. Also pay attention to fiber- the more you eat, the more it will keep you satisfied and full! 10. Eat every 3-4 hours when possible to keep blood sugar level and your hunger abated.

9 NOTE: Details Regarding Detox The first 3 days are a natural detox, and are designed to let your liver detox and run more efficiently with no pills or drugs; just lots of vegetables, fruits and water. For at least 30 days, you will also be taking in advanced liquid nutrition. There are no drugs, pills or chemicals, just a multi vitamin rich in A, D, E and K (fat soluable vitamins which aid in detox and are difficult for your body to absorb in pill form), Grape Seed, Ginko and Green Tea to help continue to flush your body of toxins and fully nourish your 4 trillion cells enabling your body to THRIVE, not just survive. This will detox most of the chemicals and bad toxins from your body. You may experience fatigue, moodiness, and possibly headaches through the detox phase as your body kicks out all of the chemicals stored in your cells especially if you don t eat well, smoke or drink a lot of caffeine. You might hear some growling from your stomach or be a little queezy after drinking your vitamins due the high rate and almost immediate absorption. Its ok, that is normal. Unless you feel you re at some risk, push through the first 72 hours. After that it is easy (Men may need to increase the portion sizes during the first 3 days and throughout the program). After the first 3 days, you will feel a new sense of energy and a have flatter stomach! This program is designed to teach you how to eat well most of the time while keeping your body nourished and providing optimum nutrients. I live my life by the 90/10 rule. I give my body whole, healthful foods 90% of the time and indulge in crap 10%. Remember, this is not a diet or a quick fix; it s a chance to balance out your body chemistry and get your body optimally nourished while you create a healthy lifestyle. If you commit to this 42 days, I guarantee, YOUR LIFE and YOUR BODY will change!

Daily Success Check List What is measured can be managed! Print This Out To Keep Handy As A Daily Reminder Did you keep a food and exercise journal? Did you eat a protein rick breakfast?

10 Daily Success Check List What is measured can be managed! Print This Out To Keep Handy As A Daily Reminder Did you keep a food and exercise journal? Did you eat a protein rick breakfast? Did you Strive for Five (at least 1 fruit servings and 4 vegetables servings)? Did you eat your 3 meals & 2 snacks? Did you drink at least 64 oz of water daily? Did you get grams of fiber a day? Did you mix carbohydrates & protein & fats in most meals and snacks? Did you get enough sleep? Did you exercise? Do you have someone as a support person? Thinking about the above questions, how do you think you re doing? The more you say, Yes to these questions, the more successful you will be!

#MomStrong 42 Day Challenge Getting Started Guide

#MomStrong 42 Day Challenge Getting Started Guide A Fitness St Pete I Tierra Verde Fitness Guide To Eating More, Training Less & Getting the Body YOU Deserve www.fitnessstpete.com I www.tierraverdefitness.com