Shake Off System Suggested Program Guidelines The following are suggested guidelines to help you achieve your fitness goals. Of course, a healthy diet and exercise will help you get the most from the Shake Off System Product Line. Please consult with your health care provider before using the product, making changes to your diet, or starting an exercise regimen, especially if you are taking any prescription drugs, or over the counter medications or if you have any pre-existing medical conditions. Pregnant or nursing women should not use this product.

Beverages

Water: (6 glasses per day)

Green Tea: (accelerates weight loss)

Coffee: (do not exceed two cups per day)

Iced Tea: (sweetened without sugar)

Crystal Light

No sodas or diet sodas

Minimize alcohol consumption

Exercise

Walk at a speed and distance comfortable to your individual fitness level and ability.

Depending upon your personal fitness level you may walk daily or every other day.

Dance

Swimming

Light resistance exercises

Shake Off System

Suggested Meal Plan

The following is a suggested meal plan to help you achieve your fitness goals. Of course, a healthy diet and exercise will help you get the most from the Shake Off System Product Line. Please consult with your health care provider before using the product, making changes to your diet, or starting an exercise regimen, especially if you are taking any prescription drugs, or over the counter medications or if you have any pre-existing medical conditions. Pregnant or nursing women should not use this product.

Suggested Meal Plan Meal 1: SOS Shake 1 scoop Shake It! 1 scoop Optimize It! 1 tablespoon of fiber, 1 teaspoon peanut butter, 1 selection from “preferred fruits” group, 8-10 ounces water and ice (if desired). Take with 2 “Slim It!” capsules.

Meal 2: Lunch 1 serving from “preferred proteins” group, 1 serving from “preferred carbohydrates” group, 1 serving from preferred dressings/flavorings” group, unlimited selection from the “preferred vegetables” group.

Meal 3: SOS Shake (Optional for Quicker Results) 1 scoop Shake It! 1 tablespoon of fiber, 1 selection from the “preferred fruits” group, 1 selection from the “preferred fats” group, 8-10 ounces water and ice (if desired).

Meal 4: Dinner 1 serving from “preferred proteins” group, 1 serving from “preferred fats” group, 1 serving from “preferred dressings/flavorings group, unlimited selection from “preferred vegetables” group. Snacks: 1 serving from the “preferred snacks” group.

Snacks: 1 serving from the “preferred snacks” group.

Shake Off System

Preferred Foods Guide

The following is a list of preferred foods guide to help you achieve your fitness goals. Of course, a healthy diet and exercise will help you get the most from the Shake Off System Product Line. Please consult with your health care provider before using the product, making changes to your diet, or starting an exercise regimen, especially if you are taking any prescription drugs, or over the counter medications or if you have any pre-existing medical conditions. Pregnant or nursing women should not use this product.

Preferred Proteins: Fish (Salmon, tuna, tilapia, etc.) Egg Whites (1 whole egg per day) Chicken Turkey Lean Beef (no more than twice per week) Beans (black, pinto) Lentils Greek Yogurt Preferred Fruits: Apples Grapefruit Blueberries Strawberries Grapes Oranges Bananas Melon Cherries Preferred Vegetables: Salad Broccoli Asparagus Cucumbers Red/Yellow Peppers Avocados Tomatoes Corn Chili Peppers Spinach

Preferred Carbohydrates: Brown Rice Rice Cakes Sweet Potato Red Potato Whole grain Oatmeal Preferred Fats: Peanut Butter Olive Oil Almonds Mixed nuts Dressings/Flavorings: Vinegar Seat Salt Stevia Lemon Snacks: Low fat popcorn Jello sugar free pudding cups Quaker Carmel Corn Rice Snacks Rice Cakes

Shake Off System

Basic Diet Guideline

The following is a suggested basic diet guideline to help you achieve your fitness goals. Of course, a healthy diet and exercise will help you get the most from the Shake Off System Product Line. Please consult with your health care provider before using the product, making changes to your diet, or starting an exercise regimen, especially if you are taking any prescription drugs, or over the counter medications or if you have any pre-existing medical conditions. Pregnant or nursing women should not use this product.

BASIC DIET GUIDELINE

Eat your fruit carbohydrates before 2:00 PM

Eat vegetables and fibrous carbohydrates after 2:00 PM

Try to eat at least four (4) or five (5) small meals per day and be sure to

include some protein at each meal (at least 20-25 grams)

Avoid foods that are high in fat, sugar and sodium

Increase fiber consumption

Do not skip/miss meals

Do not starve yourself