Introduction. What Exactly Is A Cleanse, And More Importantly, Do You Need

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2 What Exactly Is A Cleanse, And More Importantly, Do You Need One? Introduction "Cleanse" has become such a buzzword these days. With celebrities dropping 10, 20, even 30 pounds in record amounts of time, many people are jumping on the "cleanse" bandwagon, thinking it's their ticket to weight loss. Cleansing your body can be an extremely healthy approach to losing weight, BUT only if done using SAFE strategies. The scary truth about some of the most popular cleanses on the market today is that they are extreme and potentially dangerous to your health. My goal with the Fit Finally Honest Cleanse is to give you a simple way to cleanse your body and lose weight using only safe, effective and healthy methods. What Exactly Is A Cleanse, And More Importantly, Do You Need One? Where Harmful Toxins In Our Body Come From Air Water Soil Food Products A cleanse can be defined as any time you are ridding yourself, your body or something of potential toxins. No matter who you are, what you eat, or where you live, we are all exposed to toxins every single day... some of us more than others. There are toxins in our food, toxins in the air, toxins in the products we use on our skin and hair. That's a whole lotta toxins everywhere! Here's the good news: Our bodies were designed to withstand a certain amount of toxins and foreign substances and do a great job of getting rid of them. Your body will rid itself of the "not so good" stuff through your skin (sweating), through your bowels (having a bowel movement), through several organs (kidneys, liver and lungs) and even through your mouth (breathing). Page 2 of 18

3 How Toxins Make You Fat Here is the problem: Many people today are suffering from an excessive amount of toxins coming into their bodies, so much so that their bodies are not able to handle the load and get rid of it all. Symptoms of toxic overload can be varied and wide ranged, but the worst and most common ones are acne, bloating, constipation, weight gain, heart disease and many forms of cancer. The truth is almost every person could use a good cleanse every few months The truth is almost every person could use a good cleanse every few months, not only to help rid the body of the potential toxin overload, but to give the digestive system a bit of a break and let it rest from its constant task of digesting so much food. How Toxins Make You Fat What many people don't know is that environmental toxins make you fat and can cause diabetes. Inside the body, these chemicals disrupt our ability to balance blood sugar and metabolize cholesterol. Over time, the changes can lead to insulin resistance. Insulin resistance can then lead to Type 2 diabetes (which is at an all time high right now) and lead to obesity. Many people who are struggling with their weight and with Type 2 diabetes can dramatically improve their condition by just eliminating toxins from their bodies. The Problem with Many Cleanses One of the main reasons I was so compelled to create the Fit Finally Cleanse was that it upset me to see so many dangerous and harmful cleanses being promoted in the media. The scary truth is that people who try these often suffer from dangerous side effects and are unknowingly putting their lives at risk. It makes me so mad to see people making an effort towards their health, thinking they are doing something good for themselves, only to suffer negative consequences as a result. My goal with the Fit Finally Cleanse is to give you a SIMPLE, EFFECTIVE, and SAFE strategy for helping you rid yourself of any dangerous toxins lurking in your body. You will not find extreme methods or harmful tactics in this cleanse. Just a wholesome approach to health that has always been the Fit Finally way of eating. Fatigue Digestive Problems Hunger Muscle Loss Blood Sugar Problems Nutrient Shortage Other cleanses are riddled with these potentially harmful side effects. Page 3 of 18

4 The Benefits of Cleansing The Benefits Of Cleansing When done correctly, the benefits of a healthy cleanse can be incredible. Cleansing can... Give you vibrant, healthy skin Increase your energy Allow 2-3 bowel movements per day Balance your blood sugar Relieve joint pain Relieve headaches and/or migraines Accelerate weight loss With so many people suffering from aches, pains, obesity and fatigue, you can see how a quality cleanse can be extremely helpful. Before t he Cleanse your b o d y contains harmful t o x i n s from: Cleaning Supplies Lead Mercury After the Cleanse, you may find that you have: Relief From Headaches Balanced Blood Sugar Healthy, Vibrant Skin Pollution Food Additives Pesticides Medication Relief from Joint Pain Help with Weight Loss Increased Energy 2-3 Bowel Movements Cleansing for Safe Weight Loss The Fit Finally Cleanse has already helped so many of our members experience easy weight loss and cleansing in a short amount of time. My goal with the Cleanse is to give you a simple, effective, and safe strategy for helping you rid yourself of any dangerous toxins lurking in your body. You will not find extreme methods or harmful tactics in this cleanse. Just a wholesome approach to health that has always been the Fit Finally way of eating. Page 4 of 18

5 What Is The Fit Finally Cleanse? Many people don't realize how important a cleanse really is to their weight loss and health progress. We are exposed to toxins everywhere around us on a daily basis, from the environment to our food to certain materials in our home, and an accumulation of these toxins can make you gain weight or make it difficult to lose weight. These chemicals also can disrupt our ability to balance blood sugar and metabolize cholesterol. I specifically designed this Cleanse with two main goals in mind. The first is to dramatically decrease the amount of inflammation inside the body using the most alkalizing foods possible and eliminating many acidic foods. The second goal is to clear the intestines of any unreleased waste. The combination of these two things will result in quick and accelerated weight loss one pound or more per day. It s important to keep in mind, though, that this accelerated weight loss is not safe long term. The cleanse is very light as far as the amount of food included in the meal plans, and keeping such a low caloric intake for longer than the nine days of the Cleanse is not safe long term. Even though the cleanse is less food than I would want you eating on a regular basis, each of the nine days still contains healthy fat and protein and plenty of fresh fruits and vegetables. The Fit Finally Cleanse is a great way to get rid of the dangerous toxins that may be hanging out in your body right now. You will see dramatic weight loss results during these nine days, but the ultimate goal is to continue following a healthy eating plan to ensure that weight stays off for a lifetime! That s why I've made it so easy to transition from the Cleanse into the Fit Finally way of eating. The goal of Fit Finally is to help your body release unwanted weight in a safe way so that it is weight that stays off permanently. What Is The Fit Finally Honest Cleanse? The Fit Finally Cleanse is a 9-day program that uses the power of cleansing foods to help your body eliminate toxins, release those toxins safely and in the process shed off unwanted fat. Easy, right? I have structured the plan to be simple and easy to follow. By giving you all the meal plans and recipes, you will not have to think about a thing. So you'll be cleansing your body and giving your brain a break from thinking "what should I eat next?" I've taken care of all of that. Page 5 of 18

6 What Is The Fit Finally Cleanse? The biggest difference you may notice with The Fit Finally Cleanse is that it does continue to include whole fresh foods, instead of purely just liquids like other cleanses, during the entire duration of the cleanse. Liquid cleanses can be beneficial and do have their advantages, but I am a strong believer that using whole foods that include natural fiber is a great way to detoxify the body. Many liquid cleanses also do not include enough healthy fat during the cleanse period, leaving people feeling hungry and fatigued. Many people are not including enough healthy fats into their daily eating plan and these 9 days are a great opportunity to nourish your body with the healthy fats it needs to keep your body functioning at optimum levels. So, I made it really simple and nourishing for you to stick to this cleanse without going hungry. Page 6 of 18

7 Phase 1 - The PREP The Fit Finally Honest Cleanse The 3 Phases You'll notice that the program is divided into 3 phases: Phase 1: The PREP Phase 2: The CLEANSE Phase 3: The FUTURE with Fit Finally Advanced Very often I see people making a HUGE mistake when embarking on a cleanse... they go from junk food, processed food, lots of sugar...bam...cold turkey, hard core cleanse...ouch! These are the people you see feeling absolutely awful the first few days, sometimes unable to get out of bed. This is NOT the best way for your body to cleanse. Every person that embarks on any cleanse is coming from a different state of health and will experience different side effects and results. But, regardless of your starting point, the safest way to do any cleanse is to ease your body into it. Phase 1: The PREP Phase 3: The FUTURE with F i t F i n a l l y Phase 2: The CLEANSE That is why I have designed the Fit Finally cleanse to include the 3 phases listed above. Phase 1 - The PREP Phase 1 is designed to help your body easily transition to the more challenging 3 days of cleansing in Phase 2. Here are some specific details about Phase 1: 1. There are no grains included. There are many healthy grains that can be a delicious part of an overall healthy lifestyle, but taking a break from grains for Page 7 of 18

8 a few days will help your body in the cleansing process. It will also assist in decreasing any potential inflammation, you may have inside your body. What Can I Drin k? Phase 1 - The PREP 2. There is no dairy included. We eliminate dairy for the same reasons we eliminate grains... to enhance cleansing and decrease inflammation. This means no cow's milk, cheese, yogurt or cottage cheese allowed. Instead, you can have coconut milk to make your smoothies. 3. There are no nuts included. Raw nuts are a great source of fat and protein, but we are going to give our bodies a little bit of a break from digesting these and give it other sources of healthy fat and proteins during this time. 4. No red meat or pork. Again, there is nothing wrong with some delicious grass fed beef or pastured pork, but we're going easy on the digestive system for a few days and giving it a break from these foods. 5. Stevia is the only sweetener allowed during this phase. Please be sure your stevia only contains "pure stevia" (read the ingredients carefully). Many brands of stevia include other fillers like maltodextrin and inulin. 6. The only beverages allowed are green tea, Wu Long tea, white tea, herbal teas, homemade teas (from the recipe section), flavored water (from the recipe section), and water. NO coffee, black tea, carbonated water or any artificially flavored drink during the cleanse. Special Note for Caffeine Drinkers: Water Green Tea White Tea WuLong Tea Herbal Tea Homemade Tea from Recipes Flavored Water from Recipes If you are a coffee, tea, or soda drinker, it is important that you prepare your body the right way for the decrease in caffeine intake over the next several days. If you have ever tried to cut out caffeine cold turkey, you know that it can come along with painful headaches, nausea, fatigue and stomach distress. If you are currently drinking more than 2 caffeinated beverages each day, I highly encourage you to slowly decrease the amount of caffeine you are drinking a week or 2 weeks before you embark on this Cleanse. This will prevent you from having a painful headache during the first few days of the Fit Finally Cleanse. Consider cutting your caffeine intake in half 2 weeks before the cleanse, and then in half again the week before the cleanse. If you are drinking less than 2 caffeinated beverages before the start of the cleanse, you will most likely not need this strategy. Page 8 of 18

9 Phase 2 - The CLEANSE Phase 2 - The CLEANSE Phase 2 is the "heart" of the cleanse. During this time, you will be fueling your body with foods that will enhance your system's ability to release toxins. Be kind to yourself at this time. Depending on your starting point, the first day may be a bit challenging. Remember that your body may be releasing things that have been stored up for years. I encourage you to be patient during the process. You may even want to do these 3 days over a weekend so you are not at work and can take a bit more time for yourself. Here are some specifics and some notes during Phase 2: 1. All the rules listed for Phase 1 still apply. Please review those if needed. 2. The ideal way to follow the meal plans is exactly as written. If you find that there is a meal suggestion that you do not like, you can switch it with a meal from a different day. Please only switch a breakfast for a breakfast, a lunch for a lunch, a snack for a snack and a dinner for a dinner. For example, if the smoothie on Day 1 of Phase 2 is one you really like, you can have it every morning during Phase Coconut milk should be made at home. Almost every canned variety includes other ingredients like guar gum. The recipe for making coconut milk is in the recipes section. 4. Hydration, hydration, hydration! Your body needs a lot of water during these 3 days. Please be sure to drink a lot of water, herbal and freshly made teas, and flavored water (from the recipes section only) during this time. Ideally you want to drink at least 1/2 of your bodyweight in ounces of water every day. Keep Your Water Bottle Close: Drink 1/2 of your bodyweight in ounces of water every day. So... If you weigh 150 pounds, you should drink 75 ounces of water each day. Phase 3 - The FUTURE with Fit Finally Another huge mistake I see people make after successfully completing a cleanse is they go right back into their old habits. Completing the 3 day cleanse in Phase 2 does not mean you are done. Phase 3 is designed to help you safely and easily transition into a healthy way of eating and Page 9 of 18

10 maintain all of the progress you have made in the first 2 phases. The Best Way to Follow the Plan In order to maintain the results, you see and feel on the cleanse, and continue to see improvements in your weight and your health, it is best to follow Phase 3 closely. Here are some specifics about Phase 3: 1. There are more food options included in Phase 3. This is to help you easily transition into the Fit Finally way of eating. 2. You will see nuts and grains slowly make their way back into your eating plan. 3. The meals are still light as it is important not to shock the body and bring too much back at once. The Best Way to Follow the Plan Follow these simple steps to ensure you are successful on the cleanse. 1. Be prepared. I have provided a shopping list to go along with the meal plans to make your trip to the store much easier. Ideally, if you can, here is a suggested schedule for following the cleanse. Of course, this is only a suggestion. You can follow the cleanse however it fits best into your schedule. Just be sure not to schedule yourself for any vigorous activity during this time. You may also want to avoid any party or holidays, as following the meal plans may be more challenging during these times. Sunday or Monday: Food shop for the items you need to follow the cleanse. Tuesday - Thursday: Phase 1 Friday - Sunday: Phase 2 (if you can take off from work on that Friday, that would be ideal) Monday - Wednesday: Phase 3 MON TUES WED THUR FRI SAT SUN Shop! Phase 1 Phase 1 Phase 1 Phase 2 Phase 2 Phase 2 MON TUES WED THUR FRI SAT SUN Phase 3 Phase 3 Phase 3 Start Fit Finally Advanced Eating Plan! 2. Do not schedule any exercise during this time except for the suggested exercise given in this program. Give your body the opportunity to work on Page 10 of 18

11 Exercise Exercise cleansing toxins from your system without draining it of all the energy it will need. You will most definitely be able to go back to exercising after the 9 days are over. Many people ask if exercising is safe while participating in a cleanse. Since this Cleanse focuses on whole, natural foods as a way to help your body rid itself of unnecessary toxins, some movement each day is ok, but not necessary. Yes, I am a big fan and advocate of exercise, but since you will be eating much less during the cleanse than what I typically recommend as a full day's meal plan (when not on a cleanse), I recommend you choose from the following "light" forms of exercise. Please stay away from heavy cardiovascular workouts, strength training, or anything extremely rigorous for the duration of the cleanse. Gentle Yoga There are many forms of yoga, including some that are fast paced and will get your heart pumping, but during the cleanse I recommend you choose a gentle form of yoga. If you are not sure where to begin, please contact the class director (if you're taking yoga at a gym) or the studio owner (if you are taking yoga at a studio). Many places name their classes differently so it's important that you contact someone on staff to help you make the best choice. One of the benefits of taking yoga while participating in the cleanse is that you will focus on deep breathing which will naturally accelerate clearing toxins from your body. Your lungs are one of your body's major detoxification tools, so deep breathing is extremely important during this time. Stretching People often tell me, "I don't stretch enough!" If you regularly participate in an exercise program, the cleanse time is a perfect opportunity to take a break from your sport (whether that be running, cycling, or heavy lifting) and do a lot of stretching. If you are not already exercising, stretching is a great way to tell your muscles, "Hey listen... in a few days we're going to be doing some exercising, ok?" Tai Chi (pronounced TIE-CHEE) Tai Chi is often referred to as "meditation in motion" and is a series of slow, fluid movements designed to promote relaxation and stress reduction in the body. It is also a great form of stretching and can be done any time and any place. Page 11 of 18

12 Frequently Asked Questions Tai Chi is also low impact with no stress on the joints, making it a great relaxation technique for all ages. It is growing more and more popular each day, with a variety of classes and workshops offered in most areas. If there isn't a class available close to where you are, consider purchasing a DVD to follow along with at home. Walking Walking is a great cardiovascular exercise and can be done fast paced for a great workout, but the kind of walking I want you to do during the cleanse is slow and steady and focuses primarily on your breathing. Imagine you are going on a casual stroll with a friend and having a conversation. That's the kind of walking I want you to do. I also prefer you get out in nature and breathe in the fresh air during your walk. Treadmills are a great alternative when you can't get outside, but I highly encourage you to get out in nature as much as possible during the cleanse. Breathing in the great outdoors is a great way to help your body during the detoxifying process. Whichever form of exercise you choose, always be sure to listen to your body carefully. If you feel dizzy, nauseous, or weak at any time, please stop! Feel free to be gentle on your body during these days and resume your exercise program after you have completed the cleanse. Page 12 of 18

13 Frequently Asked Questions Frequently Asked Questions 1. Can I make substitutions on the cleanse? The cleanse is specifically designed to include foods that will assist your body in eliminating toxins. Substitutions are not recommended for optimum results. The best way to tailor the cleanse to your liking is to choose 1 or 2 meals from each category (Breakfast, Lunch, Snack, or Dinner) and repeat that one each day. I don't often recommend you eat the same meal repeatedly, but because the duration of this program is short, it works well here. For example, if there are 2 smoothies you particularly enjoy, repeat those during the cleanse. Because each phase of the Super Cleanse accomplishes something different, you should always make swaps or substitutions within the current phase that you're following. So keep Phase 1 meals in Phase 1, Phase 2 meals in Phase 2 and Phase 3 meals in Phase 3. Do not use Phase 1 meals in Phase 2, or Phase 3 meals in Phase 1. Remember, phase 1 recipes mus t stay in phase 1, p h a s e 2 with phase 2, and phase 3 with phase What do I do when I'm done with the cleanse? The cleanse is designed to help you transition right into the Advanced program. From the cleanse you can choose from the following: 1. Start the Fit Finally Advanced Plan 2. Continue eating according to the Eat 2 Lose Nutrition program guidelines Either of these will help you maintain your results from the Cleanse and keep you feeling great. If you haven't done so already, start the Fit Finally Advanced program. 3. What can I drink? During the cleanse you can drink from the suggested tea recipes, flavored water recipes, and, of course, pure water. You can also drink unsweetened Wu Long Tea, but no more than 2 per day so as to not have too much caffeine each day. Infused water is delicious - my favorite is orange & mint! Page 13 of 18

14 Frequently Asked Questions 4. How much can I expect to lose? Every person's results on the cleanse will be different. If you are coming from a place of "not so healthy" eating, you may lose more than someone who has been eating clean for several months. I can assure you, you will quickly see the pounds drop, but this is more about cleansing your body of the potential toxins that may be preventing you from losing unwanted fat. Even if you do not lose a significant amount of weight during the cleanse, you will see a dramatic improvement on how well your body is able to lose weight after the cleanse is over. Please do not focus on the number on the scale during t h i s time. 5. What if I cheat? Hey, life happens, no problem. If you cheat on the cleanse, you need to go back to Day 1 of Phase 1. Do not start from where you left off. The cleanse is specifically designed to work in these 3 phases. Jumping right into Phase 2 could be potentially dangerous for some people, so be sure to follow it including all 3 phases. 6. What if I don't like something on the plan? If there is a food that you really do not like, you can eliminate it from the recipe, or try a different, equivalent recipe from the same Phase. For example, you can swap out a breakfast option for a different breakfast option, or a snack for a different snack as long as they are in the same Phase that you're currently following. You may also want to try and be adventurous and try foods you may not have liked in the past, but may acquire a new taste for. 7. Why are berries the only fruit on the cleanse days? Berries are some of the best food sources of healthy antioxidants. They are also low in sugar per serving. For cleansing purposes, they are the best fruit choice. Page 14 of 18

15 Frequently Asked Questions 8. Can I have dairy? No, there is no dairy included during the cleanse. Dairy has been found to cause inflammation, gas and bloating in many people. A few days away from dairy will help your body release toxins more quickly. You can resume eating dairy after the cleanse is complete. 9. What if I'm allergic to or really don't like coconut milk? If you truly cannot use coconut milk for any given reason, you can use water as the base for your smoothies. This does have the potential to make your smoothies a bit less filling, so add in some extra chia seeds or ground flax seeds if needed. 10. Can I have grains? Grains are also not included during the cleanse to enhance your body's ability to release toxins. You can go back to eating grains after the cleanse is complete. 11. Can I have red meat on the plan? I am a very big fan of grass fed red meat, but some people have a difficult time digesting it. This can be due to the over consumption of processed foods and sugar. Grass fed red meat is a great food and highly recommended after the cleanse is complete. 12. What if I'm still hungry at the end of the day? If you are hungry at any time during the day, first drink more water. Your body will be working hard to release a lot of trapped toxins and will need extra water to stay hydrated. I want you to keep your body fueled while still allowing it to cleanse. If you're still hungry, you can add in an extra snack. See the next question. 13. Can I have an extra snack? If you re still hungry, add in another smoothie! You can add in an extra snack, but first try drinking water or tea to see if you actually need it. If you do feel like you're too hungry to go about your day, or that you're feeling light headed, you should add an additional snack or smoothie. Make sure that the additional snack/smoothie is from the same phase that you're currently in. Page 15 of 18

16 Frequently Asked Questions 14. I feel like I'm at a plateau, will this help? Yes. Completing this cleanse can really help break through a plateau. You may also be able to pinpoint certain foods that are making it challenging for you to continue losing. Sometimes we need to give up certain foods, like dairy or grains, to break through a plateau. 15. What if I have a medical issue I'm worried about? If you have any medical condition at all that may be affected by the foods you eat, please, please, consult with your doctor first. If you are taking any medications, please consult with your doctor before starting a n y cleanse or diet. 16. Do I have to eat all 4 meals each day? What if I'm not hungry? I highly recommend you eat all 4 meals so you do not suffer from severe blood sugar drops during the day. Even if you're not hungry, it is important to eat all of the foods included in each day. 17. Can/Should I work out while following the cleanse? You should not work out at all during the 9 day cleanse period EXCEPT for the exercises listed in the cleanse program. Exercising during this time can be potentially dangerous as your calorie intake is very low. Rest your body and your mind from traditional workouts and use the suggestions given inside the program. Exercising during this time can be potentially dangerous. 18. Should I expect to be in the bathroom often? You may experience increased frequency in the number of times you visit the bathroom (to urinate and to have a bowel movement). This is one of your body's ways of releasing toxins from your system and is to be expected. What you will not experience is sharp abdominal pains followed by painful bowel movements. This is not a harsh cleanse and will work with your body's natural rhythms to release toxins safely. 19. I haven't had a bowel movement since starting the cleanse. Is this normal? Page 16 of 18

17 Frequently Asked Questions Any changes in eating and in daily habits can disrupt your body's regular bowel movements. It is not uncommon for some people to experience short term constipation when following the cleanse. Page 17 of 18

18 Frequently Asked Questions To prevent any potential constipation when following the cleanse, be sure to use 2-3 tablespoons of organic chia seeds (in your smoothies, on your fruit, or on your salads) each day on the cleanse. If after the first 3 days you have not had a proper bowel movement, drink 1 cup of Traditional Medicinal Organic Smooth Move Tea - Peppermint (found in many grocery stores) in the evening. This should produce a bowel movement upon waking. 20. Is the Fit Finally Cleanse safe during pregnancy? I do not recommend pregnant or nursing women follow the Fit Finally Cleanse. Although the foods included are very nourishing, the plan does not include enough food for a pregnant or nursing woman. Please do not follow this cleanse if you are pregnant or suspect y o u may be pregnant. "With this program, losing weight is easy! I want to see you succeed - and together, with this cleanse - you WILL succeed." In only 9 days, you will feel great, have renewed energy and your body will thank you! Get started today and refresh your body for the long term. Page 18 of 18