Copyright 2016 All rights reserved.

No portion of this manual may be reproduced or transmitted in any form or by any

means, electronic or mechanical. This includes, but is not limited to faxing,
photocopying, recording or any digital information storage and retrieval system,
except for the following exceptions:

A purchaser may photocopy pages for personal use.

A reviewer may quote brief passages in connection with a review written for inclusion
in a magazine, newspaper, or online publication with written approval from the authors
prior to publishing.

DISCLAIMER Not all programs are appropriate for everyone. Consult your doctor
before starting this program. This manual and program are not intended as medical
advice and do not take the place of medical advice or treatment from your doctor. The
authors shall not be held liable or responsible for any misuse of this information or any
loss, damage, injury caused or alleged to be caused directly or indirectly by any of use
of this information or these workouts. This information is not intended to diagnose,
treat, cure or prevent any disease or illness.

Note: Due to recent statements from the FTC, it is required that we identify what a
"typical" result is. The harsh truth is that most people never do anything with the
products they buy, so most of the time, their typical results are zero. You are the main
element of your success! Our clients have lost thousands of pounds of fat, increased
lean muscle and increased their performance using this system.The people that show
even greater success worked hard, and earned their results. As with any exercise
program, obtain the consent of your doctor before the initiation of any physical training
program.

For further information and additional services, including consulting and speaking
engagements, please see our website.
 7 - DAY FAT L O S S J U M P S TA RT
“Exercise is king. Nutrition is queen. Put them together and you've got a kingdom.” -Jack LaLanne

Welcome To Your 7-Day Fat Loss Jumpstart!

These next 7-days will be used to prepare your body and mind and set you on the path to your
desired fitness goals.

During this next week, you will notice a significant loss of fat, especially around your middle,
hips, thighs and arms. And this is the momentum we’re going to carry into the next few weeks
and beyond!

Now if you’re thinking, “Can I possibly change my body in just 7 days?”…

The answer is yes!

In fact 95% of most successful clients started on this exact 7 Day Fat Loss Jumpstart you’re
about to begin.

Now I’m not going to lie to you and tell you that you’re going to lose 30 pounds and completely
change your life in just a week… That would be silly and probably illegal to promise such a
thing!

But if you follow this proven plan to a T, you can expect to:
• Eliminate abdominal bloating
• Lose 4-7 pounds of fat
• Lose 1-3 inches off your hips and waist
• Dramatically increase your energy and well being
• and wake up feeling happier and healthier

These are promises that I can make and if you follow this program for the next week, you’ll
have built a massive amount of momentum to skyrocket you to your ultimate fitness goals.

WARNING: If your intentions are to follow this plan for only 7 days without continuing on to a
long term fitness solution - you will be wasting your time and you should stop reading right
now…

But if you do intend to follow this program to get amazing results and keep the momentum
going there after - you will be pleasantly surprised and I will help guide you along your fitness
journey.

So let’s get into the details of the 7 Day Fat Loss Jumpstart.

If you have any questions, please make sure you contact contact us.

Renew, Reset and Revitalize Your Body

copyright 2016
 7 - DAY FAT L O S S J U M P S TA RT
“Exercise is king. Nutrition is queen. Put them together and you've got a kingdom.” -Jack LaLanne

Nutrition Breakdown

The meal plan in this cleanse is composed of 4 components.

I. Warm Lemon Water (3 cups daily)
II. Morning Smoothie
III. Lunch Salad
IV. Hi-protein Dinner

I. Warm Lemon Water

If you drink lemon water on a regular basis, it will decrease the acidity in your body, which is
where disease states occur. It removes uric acid in your joints, which is one of the main
causes of inflammation.

Lemon juice not only encourages healthy digestion by loosening toxins in your digestive tract,
it helps to relieve symptoms of indigestion such as heartburn, burping, and bloating. And
lemons contain pectin fiber, which assists in fighting hunger cravings.

II. Morning Smoothie

Breakfast is the most challenging meal to get right. Between all the fattening options at
Starbucks and your morning rush to work, making sure you get all your fat burning nutrients in
is not likely to happen.

Until now. Smoothies pack a nutrient punch, they’re quick and easy to prepare and they taste
delicious. I’ve programmed a breakfast smoothie every day for the next 7 days. I have
provided you my favorite recipes and you may choose to try a different smoothie each day or
stick to your favorites.

III. Lunch Salad

Do feel the after lunch energy crash? This is usually caused from eating a lunch high in
processed carbohydrates (breads, pastas, crackers). Sticking to fresh veggies and protein will
not only give you extra energy to get through the second half of the day, you’ll also feel lighter
and thinner.
Like your morning smoothies, I’ve provided you with my favorite salad recipes that you can
experiment with or stick to the ones you like best.

Optional add-ons: If you have a bigger appetite, you may add in extra protein and healthy fats
to your salad (see the list of healthy foods).

IV. Hi-Protein Dinner

Get ready for your favorite part of the cleanse - dinner time! Dinner time is where you get to
relax and enjoy a delicious healthy meal. Each of the recipes are high in protein and designed
to switch on your bodies fat burning engines while you sleep. Pretty cool huh? If you’re hungry
for seconds, feel free to have extra servings, without the guilt. But do NOT add in additional
carbs that aren’t listed.

Renew, Reset and Revitalize Your Body

copyright 2016
 7 - DAY FAT L O S S J U M P S TA RT
“Exercise is king. Nutrition is queen. Put them together and you've got a kingdom.” -Jack LaLanne

Mind & Body Preparation

Besides following the cleanse nutrition protocol, we are going to be preparing your body and
mind with these 2 components:

I. Daily Exercise & Stretching


II. Gratitude Journaling


I. Daily Exercise & Stretching

Since I want you to focus most of your energy on the nutritional part of this program, your daily
exercise prescription is easy and enjoyable.


Every day, you will be required to walk for 30 minutes in the morning before going to work…
Yes, I said walk, not run. Whether you’re currently exercising or not, you will still just walk.

There’s 3 important reasons I want you to walk first thing in the morning:


1. Take back your mornings. You probably start your day with STRESS. Taking the first
45-60 minutes of each day for yourself will increase your mood, circulation and
dramatically cut down on the stress you’ll experience at work. Decide RIGHT NOW to
take your mornings back and begin to change the daily stress cycle.


2. Rev up your metabolism. Sitting at your desk for 8 hours doesn’t burn much fat. But
starting your day with exercise does. Studies show that people that got in as little as 20
minutes of exercise first thing in the morning kept weight off longer than those that
exercised in the evening.


3. Develop success habits. The #1 reason I hear for people not reaching their goals is
that they lack motivation. Motivation isn’t a feeling. Motivation is about creating
automatic positive habits - like brushing your teeth. Simply by waking up a little earlier
than you used to and going for a simple walk, will begin to program your brain to instill
the habit of moving. Once the habit is developed, the hard part is behind you.

II. Gratitude Journaling

Chances are right now, you’re not very happy with your body… I totally understand it. But did
you know your negative feelings toward your body, regardless of it’s shape, can actually be
sabotaging your success? It’s true. My ultimate goal for you is that you find energy, strength
and happiness in the next 30 days.

And the secret is, you don’t have to wait to be a certain size or lose a certain number of
pounds to begin to feel happy and fulfilled.

Renew, Reset and Revitalize Your Body

copyright 2016
 7 - DAY FAT L O S S J U M P S TA RT
“Exercise is king. Nutrition is queen. Put them together and you've got a kingdom.” -Jack LaLanne

Happiness is an area I do a lot of studying in and I’ve found that there’s only 3 reasons as to
why we feel unhappy.

1. Our expectations do not match our reality. This is such a simple concept, it’s
strange how much pain it brings us. Have you ever experienced thoughts of not having
achieved enough in your life? Usually these thoughts creep up on our birthdays or
some other milestone.



When we begin to compare our lives with some unachieved standard, the only possible
way to feel is sad, regretful and resentment. And when you feel down on yourself,
motivation to clean up your eating and stick to your workout plan is the last thing you’ll
feel like doing.



But here’s the biggest shocker of all - our brains are so complex that as a survival
mechanism, to keep us away of danger and pain, your brain will actually,
subconsciously, drive you towards food, substances and activities that will numb your
feelings. And those things are generally junk food, alcohol, drugs, TV, gambling and
other unhealthy patterns; making it nearly impossible to stick to any healthy plan.



So the next time you begin to beat yourself up about not being or having enough,
remember to:
• Be kind and fair to yourself
• Be grateful for the awesome things you already possess


2. We make the problem worse than it is. There’s problems… and then there’s
PROBLEMS! It’s unfortunate that it takes a major tragedy or life-scare to remind us of
what’s really important to us. Is your unhappiness being driven by making your mole
hills into mountains?



Think about it. If tomorrow, your doctor told you, you only have 6 months to live; how
quickly would the issues causing you stress go away?



It’s my guess 80-90% of your worries would automatically disappear into thin air and
your focus would go to the things that truly matter: your family, your kids, your legacy.



Don’t wait until it’s too late. Put your mole hills into perspective and focus on the good
stuff.


3. We forgot to be grateful. One of my mantra’s I use when I need to change my mental

state is: “All the strength/love/happiness I need is inside me NOW!”

I repeat this out loud over and over again until I remember it’s true. I’ve had the
privilege of talking with a good number of millionaires over the years and a questions I
always ask is, 

“Is the sacrifice of time, health and relationships worth the money?”

Renew, Reset and Revitalize Your Body

copyright 2016
 7 - DAY FAT L O S S J U M P S TA RT
“Exercise is king. Nutrition is queen. Put them together and you've got a kingdom.” -Jack LaLanne

And the most typical response is NO. The most common reasons are: money does not
and cannot buy back lost time, good health and relationships with your family.

Everything you need to feel happy, to feel confident, to feel strong… is already within
you.

Even if you have 50 pounds to lose, find happiness in your daily progress NOW, even if
it is in baby steps at times. This way you won’t have to wait til “someday” to experience
the joy at the end of the rainbow :)

Quickstart Checklist

✓ Schedule your beginning. Decide when you will start the program. Having a date
set and making these preparations is the first thing you can do to ensure your
success!

✓ Read through the entire 7-Day Fat Loss QuickStart program

✓ Plan your meals for the first 7-days using the Meal Plan and customize any choices

✓ Write your grocery list for the week, based on menu selections.

✓ Go shopping and get grocery items.

✓ Set your alarm to wake you up 45 minutes earlier to drink your warm lemon water +
do your morning walk + gratitude journal.

✓ Schedule a Free Accelerated Results coaching call with me.

Renew, Reset and Revitalize Your Body

copyright 2016
 7 - DAY FAT L O S S J U M P S TA RT
“Take care of your body. It's the only place you have to live.” -Jim Rohn

BREAKFAST LUNCH DINNER DAILY ROUTINE

Every morning When You Wake:

Simply Grilled Salmon
Strawberry Ginger
M Cobb Salad +Your Choice of ✓Warm Lemon Water
Zinger Smoothie Veggies
✓30 Minute Movement
✓5 Minute Journal AM

Garlic Ginger Chicken :30 mins Before Lunch Drink:

Beginner’s Luck Bacon Lettuce and
T +Your Choice of ✓Warm Lemon Water
Smoothie Tomato Salad
Veggies

:30 mins Before Dinner Drink:

✓Warm Lemon Water

Salmon Cakes Before Bed:

Almond Butter And Hayley’s Chicken
W +Your Choice of ✓5 Minute Journal PM
“Jelly” Smoothie Salad
Veggies

SNACK OPTIONS
Garlicky Bacon &
Berry Cherry Jubilee Avocado Burgers
Th Greek Salad ๏ Apple Slices + 1 tbsp
Smoothie +Your Choice of Almond Butter
Veggies
๏ Greek Yogurt (full fat)
Berries
๏ 1-2 oz of cheese 

Fajita Lettuce Wraps
10 Baby carrots
Avo-Banana Kale with Chipotle Aioli
F Grilled Chicken Salad
Smoothie +You Choice of ๏ 15 walnuts

Veggies 15 Blueberries
๏ 15 Almonds

1 Pear
Cilantro Lime Skirt ๏5 Strawberries

Free Radical Fighting Grilled Ahi Niçoise Steak 1 tbsp raw nut butter
Sa
Smoothie Salad +You Choice of
๏2 scoop Bio Trust
Veggies Protein Powder
๏1 BioTrust Protein
Cookie
๏1 Biotrust Protein
Your Choice Favorite Your Choice Favorite Your Choice Favorite
Su Popsicle
Smoothie Salad Dinner

Renew, Reset and Revitalize Your Body

copyright 2016
 7 - DAY FAT L O S S J U M P S TA RT
“Take care of your body. It's the only place you have to live.” -Jim Rohn

D AY 1 D AY 2

WA K E U P WA K E U P

• 12 oz Warm Lemon Water • 12 oz Warm Lemon Water

• 30 Minute Walk + Stretch • 30 Minute Walk + Stretch
• 5 Minute Journal • 5 Minute Journal
BREAKFAST BREAKFAST

• Strawberry Ginger Zinger Smoothie • Beginner’s Luck Smoothie

LUNCH LUNCH

:30 mins before: 12 oz Warm Lemon Water :30 mins before: 12 oz Warm Lemon Water

• Cobb Salad • Bacon Lettuce and Tomato Salad

DINNER DINNER

30 mins before: 12 oz Warm Lemon Water 30 mins before: 12 oz Warm Lemon Water

• Simply Grilled Salmon • Garlic Ginger Chicken

• Your Choice of Veggies • Your Choice of Veggies

SNACK OPTIONS SNACK OPTIONS

you may have 1-2 snacks a day you may have 1-2 snacks a day

• Apple Slices + 1 tbsp Almond Butter • Apple Slices + 1 tbsp Almond Butter
• Greek Yogurt (full fat) + Berries • Greek Yogurt (full fat) + Berries

DRINK OPTIONS DRINK OPTIONS

drink half your bodyweight in ounces of water daily drink half your bodyweight in ounces of water daily

• Green Tea • Green Tea

• Herbal Tea • Herbal Tea
• Coffee (w/ coconut milk or almond milk) • Coffee (w/ coconut milk or almond milk)

Renew, Reset and Revitalize Your Body

copyright 2016
 7 - DAY FAT L O S S J U M P S TA RT
“Take care of your body. It's the only place you have to live.” -Jim Rohn

D AY 3 D AY 4

WA K E U P WA K E U P

• 12 oz Warm Lemon Water • 12 oz Warm Lemon Water

• 30 Minute Walk + Stretch • 30 Minute Walk + Stretch
• 5 Minute Journal • 5 Minute Journal
BREAKFAST BREAKFAST

• Almond Butter And “Jelly” Smoothie • Berry Cherry Jubilee Smoothie

LUNCH LUNCH

:30 mins before: 12 oz Warm Lemon Water :30 mins before: 12 oz Warm Lemon Water

• Hayley’s Chicken Salad • Greek Salad

DINNER DINNER

30 mins before: 12 oz Warm Lemon Water 30 mins before: 12 oz Warm Lemon Water

• Salmon Cakes • Garlicky Bacon & Avocado Burgers

• Your Choice of Veggies • Your Choice of Veggies

SNACK OPTIONS SNACK OPTIONS

you may have 1-2 snacks a day you may have 1-2 snacks a day

• Apple Slices + 1 tbsp Almond Butter • Apple Slices + 1 tbsp Almond Butter
• Greek Yogurt (full fat) + Berries • Greek Yogurt (full fat) + Berries

DRINK OPTIONS DRINK OPTIONS

drink half your bodyweight in ounces of water daily drink half your bodyweight in ounces of water daily

• Green Tea • Green Tea

• Herbal Tea • Herbal Tea
• Coffee (w/ coconut milk or almond milk) • Coffee (w/ coconut milk or almond milk)

Renew, Reset and Revitalize Your Body

copyright 2016
 7 - DAY FAT L O S S J U M P S TA RT
“Take care of your body. It's the only place you have to live.” -Jim Rohn

D AY 5 D AY 6

WA K E U P WA K E U P

• 12 oz Warm Lemon Water • 12 oz Warm Lemon Water

• 30 Minute Walk + Stretch • 30 Minute Walk + Stretch
• 5 Minute Journal • 5 Minute Journal
BREAKFAST BREAKFAST

• Avo-Banana Kale Smoothie • Free Radical Fighting Smoothie

LUNCH LUNCH

:30 mins before: 12 oz Warm Lemon Water :30 mins before: 12 oz Warm Lemon Water

• Grilled Chicken Salad • Grilled Ahi Niçoise Salad

DINNER DINNER

30 mins before: 12 oz Warm Lemon Water 30 mins before: 12 oz Warm Lemon Water

• Fajita Lettuce Wraps with Chipotle Aioli • Cilantro Lime Skirt Steak
• You Choice of Veggies • Your Choice of Veggies

SNACK OPTIONS SNACK OPTIONS

you may have 1-2 snacks a day you may have 1-2 snacks a day

• Apple Slices + 1 tbsp Almond Butter • Apple Slices + 1 tbsp Almond Butter
• Greek Yogurt (full fat) + Berries • Greek Yogurt (full fat) + Berries

DRINK OPTIONS DRINK OPTIONS

drink half your bodyweight in ounces of water daily drink half your bodyweight in ounces of water daily

• Green Tea • Green Tea

• Herbal Tea • Herbal Tea
• Coffee (w/ coconut milk or almond milk) • Coffee (w/ coconut milk or almond milk)

Renew, Reset and Revitalize Your Body

copyright 2016
 7 - DAY FAT L O S S J U M P S TA RT
“Take care of your body. It's the only place you have to live.” -Jim Rohn

D AY 7 K E E P T H E R E S U LT S G O I N G

WA K E U P

• 12 oz Warm Lemon Water

• 30 Minute Walk + Stretch
• 5 Minute Journal Congratulations on finishing your 7 Day Fat
Loss Jumpstart!
BREAKFAST
Now that you’ve successfully finished your
Jumpstart, it’s time to move on to a long term fitness
• Your Choice Favorite Smoothie
solution.

Our most successful clients enroll in one of our

customized fitness programs and continuing seeing
great results week after week, month after month.
LUNCH

:30 mins before: 12 oz Warm Lemon Water The very best way to know all of your options is to
try us out!
• Your Choice Favorite Salad
Call us today to schedule your first workout with us -
it’s free!

DINNER Call us to schedule your Free 1-Week Trial

30 mins before: 12 oz Warm Lemon Water

• Your Choice Favorite Dinner

SNACK OPTIONS

you may have 1-2 snacks a day

• Apple Slices + 1 tbsp Almond Butter

• Greek Yogurt (full fat) + Berries

DRINK OPTIONS

drink half your bodyweight in ounces of water daily

• Green Tea
• Herbal Tea
• Coffee (w/ coconut milk or almond milk)

Renew, Reset and Revitalize Your Body

copyright 2016
 5 Minute Journal

Every morning…

I am grateful for:

1.

2.

3.

What would make today great?:

1.

2.

3.

Daily Affirmation:

I am…

Before bed…

3 Amazing things that happened today:

1.

2.

3.

How could have I made today better?