Finally Proven Nutritional Advice To Losing Unwanted ... in as Little as 28 Days" Warning:Side$Effects$May$Include$Jealous$Friends,$Members$of$the$Opposite$Sex$Getting$Whiplash$and$

Ultimate Jump Start Nutrition Plan

The content of this document is confidential, proprietary and is for the sole and exclusive use of Fit Body Boot Camp and it’s patrons.

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"Finally…Proven Nutritional Advice

To Losing Unwanted Weight, Building Sleek Toned Muscle, And Walking Around Feeling Sexy in as Little as 28 Days"

Warning: Side Effects May Include Jealous Friends, Members of the Opposite Sex Getting Whiplash and Traffic Jams as YOU walk by

Introducing…

The Ultimate "Sleek Body" Jump Start Nutrition Plan™

Jorri Lost Over 70 lbs!!!



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The Ultimate

"Sleek Body" Jump Start Nutrition Plan™

Table Of Contents

Page-‐3…Welcome Page-‐4…The 7 Tips (Secrets to Getting Lean and Healthy)

Page-‐6…The Ultimate "Sleek Body" Jump Start Meal Plan™ Page-‐

11…Complete list of snacks

Page-‐13…Shopping list Page-‐15…What if I go out to eat?

Page-‐18…Supplements

Page-‐19…What if I have questions?



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Everything You Need To Know To Get That Lean, Defined Body You've Always Wanted

Jeni achieved the body she wanted using this system losing over 50lbs…You Will Too!

CONGRATULATIONS!

You are just a few quick steps from becoming the very next SUCCESS STORY! Your Jump Start Nutrition Plan will make reaching your fitness goals and living healthy easier.

You are going to be surprised at how easy this nutrition plan will fit into your daily lifestyle and how fast the pounds and inches will fly off as you build strong, sleek, lean muscle.

This simple, easy to follow nutrition plan has helped hundreds of people lose unwanted weight, melt fat, lower blood pressure, lower cholesterol levels, have healthier looking skin and have more energy then ever before…and it WILL work for YOU too!

Hear me out on this. Remember, we are breaking bad habits and creating healthy new ones. The first 21 days can be the hardest. It takes that long for you to lose your unhealthy sugar and fat cravings.


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Dropped 2 pant sizes right away

The 7 Tips (Secrets to Getting Lean and Healthy)

Here are your simple tips for quick, easy, permanent fat loss and lean muscle-‐building success. Tip #1 -‐ 21 Day Mind Set – Don't cheat on your nutrition plan for 21 days. It takes the brain 21 days to reset itself and create a new habit. When you want to make a change, don't tell yourself that you are doing it for life; tell yourself that you are going to try it for only 21 days. Now, when you have completed this for 21 days, your conscious mind has the choice of stopping it or carrying on, or so it thinks. Your neural pathways have formed already and you will more than likely continue with your new habit . You will have seen the benefits along the way and your subconscious will want to continue if it has been beneficial.

Tip #2 -‐ Be Prepared – Most of the time, men and women eat poorly because they did not bring food with them or did not prepare.

· Moms — Time is a precious commodity. Between taking the kids to school, dance or baseball practice, you can barely get a meal in here and there and when you do, it’s usually leftovers from your kid’s plate. Throw the leftovers away; don’t feel obligated to eat it. Make sure when you get something to eat for your child, get something for you, too. Don’t say, “I’ll just eat what they don't.”

· Ladies – The one major complaint is, “I had nothing to eat so I grabbed a bag of chips.” Be prepared! Always carry something with you then you have no excuse. And if you’re meeting the girls for an evening out, eat before you leave the house and take your snacks!

· Get a slow cooker. You can pop a few things in in the morning, and have a fresh, hot, healthy dinner ready by the time you get home. It will only take a few minutes to prepare meals and you can use the leftovers as snacks to bring with you.

· Take five to ten minutes to plan out what you are going to eat the night before. · Bring healthy snacks with you like fruit and cheese (see snack section). If you can, bring some

Tupperware containers or a cooler with healthy meals. Keep it simple. If you don’t feel like bringing


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food, then plan out some healthy restaurants or stores that you can eat at (see eating out section). Tip # 3 -‐ Keep a food diary for at least one week – Write down everything you eat and drink. You have to write it down right before the food or drink is consumed. By writing it down first, you will have a moment to stop and think if this decision is going to belly fat or pack it on.

ü Have someone agree to review your food journal everyday. Make an agreement that for each day

you do not give them your journal, you owe them $10.00 and every time you cheat, you owe $1.00. Doing this will help keep you accountable.

Tip # 4 – Food Frequency – Even if you are eating will, if you aren't eating ENOUGH, or often enough, your body will be stressed out – and produce stress hormones that wreak metabolism and stop weight loss accordingly. How many times have you gone all day without eating, because you're “too busy?” I know I'm guilty of that at times. But skipping meals is one of the most counter-‐productive things you can do for health and changing body composition. Plan ahead and keep snacks handy. A healthy, high metabolism the key to sustainable weight loss, and eating often is one of the easiest things you can do that keep your metabolism going strong.

ü Eat every 2-‐3 hours. This will keep your metabolism and energy on turbo mode so the fat melts off.

This is also a great way to curb the kind of extreme hunger that will have you making the kind of bad choices you will quickly regret.

Tip # 5 – Eat Real Food to get Lean – Ever watch the Discovery Channel? See the tribes in the jungle. You never see anyone who is fat; even the elders have six-‐packs. Why? They eat real food and stay active. Stay away from poison-‐ (eeeh heem) I mean processed foods. The food companies strip out the good stuff, and then add back in fillers. What you have left is a food that has way more calories than normal. Plus, the worst part is that lots of those fillers and chemicals they add back in are extremely damaging to your metabolism! The good news is once you cut out these processed foods for a couple of weeks, you lose your cravings. I'm not saying to not have a life. I eat burgers, pizza or have a piece of cake from time to time.

ü Watch out for foods and drinks that people think are "healthy" like bagels, pretzels and sports drinks

like vitamin water. Consuming these is just as bad as your typical processed foods. Tip # 6 – Warning: artificially sweetened "sugar free" foods and drinks make you fat -‐ Did you know that most foods labeled as "sugar free" or "low carb" actually contain fattening artificial sweeteners, sugar alcohols and other additives that create a hormonal disaster inside your body, actually causing your body to store more belly fat and increase cravings!

Tip # 7 -‐ Eat Snacks, Don’t Be Starving – Use snacks and drinks (see snack section) that’ll fill you up, and curb your cravings but won’t add significant extra calories. When you feel starved, you’ll crave foods that’ll add unwanted body fat and will make you feel really guilty.

ü When you get a late night sweet tooth, try a delicious homemade Chai Tea. This is how I make it.

Put two Yogi Mayan Cocoa Spice tea bags in a cup (I use a big 20oz ceramic cup) of boiling water. Add touch of honey. Let it steep for a few minutes then optionally add a little coconut milk.


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Karen Melted Off 93, YES NINETY-‐THREE POUNDS!

The Ultimate "Sleek Body" Jump Start Meal Plan™

Your Ultimate “Sleek Body" Jump Start Meal Plan™ is packed with Lean Muscle Building, Ab Defining, Belly Fat Busting Meals and snacks. This is the easiest, quickest, most "realistic" meal plan for toning muscle and burning fat.

Congratulations in advance for being the next showcased success story!

BREAKFAST Option 1 High Energy Oatmeal

1 cup rolled oats (Dry) 1-‐2 tbsp Great Lakes Gelatin Protein Powder ½ cup mixed organic frozen berries Touch of honey and or cinnamon if desired

Option 2 Happy Scrambled Eggs

2 Pasture-‐raised eggs + 2-‐4 egg whites All you can eat diced veggies including but not limited to mushrooms, onion, tomato, bell pepper Salsa, Hot Sauce, and Black Pepper


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Option 3 Protein Shake 1 c Pasture-‐raised Organic Milk ½ c Frozen or fresh berries 2 tbsp Great Lakes Gelatin Honey to taste

Option 4 You can select an option from the lunch or dinner choices

SNACK

Orange, Peach, Cherries, Melon, and/or other Fruits Hardboiled eggs (pasture-‐raised) Cheese – any and all varieties Left-‐overs (see below) Chemical-‐free Beef Jerky

LUNCH Option 1 Rice Bowl

90% Ground Beef (6oz) OR Whitefish (6oz) 1 Cup Brown Long Grain Basmati Rice OR 1 Red Potato (6oz) 1 tbsp. Coconut Oil OR 1 tbsp. Grass-‐Fed Butter (All You Can Eat Extras) Grilled Veggies, Black Pepper, Balsamic Vinegar and Salsa

Option 2 Health(ier) Sandwich

Pasture-‐raised roast beef OR other hormone-‐free deli meat 2 Slices Ezekiel Bread Homemade coconut oil mayo and All you can eat veggie toppings

Option 3 Lunch Salad

Pasture raised meat – steak or chicken Green Leaf Lettuce and/or Spinach (As much as you want J) opt hardboiled egg, cheese Dressing – Balsamic Vinegar with 1 tsp. Virgin Olive Oil OR HEALTHY Dressing (Refer to Shopping List for more choices) (All You Can Eat Extras) Veggies, Jicama, Cucumber, Shredded Carrots, etc.


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Option 4 Fritatta

2-‐3 large, pasture-‐raised, organic eggs 1 T organic half and half 1/2 T coconut oil Pure sea salt or Morton’s Pickling Salt and white pepper Handful of cheeses (goat, parmesan, feta, ricotta) chopped herbs (basil, parsley, and chives)

Option 5 You can select any option from the breakfast and dinner choices

SNACK

Chocolate Shake 1 c Pasture-‐raised organic milk 2-‐3 T Great Lakes Gelatin 1 Cup of Frozen Berries (opt) 1-‐2tbsp cocoa powder 1 T honey Blend and enjoy

(Suggestion – I use the NutriBullet Blender, it's easy to clean and doesn't take up much space. Plus, you can bring it to work)

(For more choices, see complete list of snacks section)

DINNER

Option 1 Grilled To Perfection Chicken or Steak with Sautéed Vegetables

6 oz. Grilled Pastured Chicken or Grass-‐Fed Steak 6 oz. Baked potato or sweet potato (with 1Tbsp... Grass-‐Fed Butter) Asparagus and Squash sautéed in 2 Tbsps. of coconut oil or grass-‐fed butter seasoned with salt and herbs of preference (All You Can Eat Extras): Any and all veggies and Pepper


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Option 2 Deliciously Baked From The Sea Baked 6oz Wild-‐Caught White Fish 1 cup Steamed or grilled veggies Drizzle with coconut oil or butter

Option 3 Fill You Up Till Morning Chicken Soup

16 Oz Organic Broth (Chicken, Vegetable or Beef) 6 Oz Chopped Chicken Breast OR Scrambled Egg 2 cups Frozen Mixed Vegetables opt. 1 Cup Brown Basmati Rice Spices – Pepper, and Sea Salt

Suggestions: Pre-‐Cook the chicken or eggs. Also Pre-‐cook the brown Basmati Rice.

Directions – add the chicken and/or scrambled eggs to the Broth in a medium pot. Next, Add the Brown Rice, and the Veggies (Frozen is fine) Add spices and enjoy.

Option 4 Slow Cooker Lamb Stew

When cooking lamb was completely new to me, and I’ll admit that I was a little nervous going into this recipe. With the majority of the cooking down in the slow cooker, my lamb turned out perfect — tenderly falling off the bone.

If you’ve never cooked lamb, give it a shot! You might find that it’s your new favorite.

Here’s what you need: 2 Tablespoons coconut oil, divided 2 yellow onions, thinly sliced 5 carrots, sliced into rounds 1 sweet potato, peeled and cubed 2 cloves garlic, minced 1 Tablespoon fresh ginger, minced 2 Anaheim chili peppers, seeded and diced 6oz dried apricots, chopped 2 pounds lamb meat, bone-‐in 32 oz organic beef broth 1 Tablespoon lemon juice 2 Tablespoons fresh dill, minced



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1/4 cup fresh parsley, minced 1 teaspoon dried basil salt and pepper

1. In a large skillet melt one Tablespoon of the coconut oil over medium high heat. Add the onions, carrots, sweet potato, garlic, ginger, chili pepper and apricots. Sauté for 10 minutes and then transfer everything to the slow cooker.

2. Salt and pepper the lamb. Add a Tablespoon of coconut oil to the skillet and brown the lamb, about 6 minutes. Transfer the lamb to the slow cooker.

3. In a medium bowl combine the broth, lemon juice, and remaining fresh and dried herbs. Mix well then pour into the slow cooker.

Option 5 You can select any option from the breakfast and lunch choices

OPTIONAL SNACK Option 1 Sweet Tooth Chai Tea

2 Teabags of Yogi Mayan Cocoa Spice Tea Dash Pasture-‐raised organic milk or coconut milk Dash of honey

Directions-‐ Heat milk on the stove.

Put in 2 Teabags of Yogi Mayan Cocoa Spice Tea Add honey to taste Enjoy this filling sweet-‐tooth busting, virtually no calorie treat

Option 2 Cucumber Tomato & Mozzarella Snack

Peel and chop cucumber Cube tomato Add fresh mozzarella Chop up and enjoy

Drizzle with balsamic vinegar and olive oil and sprinkle with salt, or try melted coconut oil and lemon

CONDIMENTS Homemade Mayo

• 4 egg yolks at room temperature • 1 TBSP lemon juice or apple cider vinegar • 1 Tsp regular or Dijon mustard (or ½ tsp dried mustard)



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• Salt and pepper • ⅔ cup olive oil • ⅔ cup coconut oil (warm) or other healthy oil (macadamia works well)

Instructions: 1. Put egg yolks into blender or bowl and whisk/blend until smooth 2. Add lemon juice or vinegar, mustard and spices and blend until mixed 3. SLOWLY add oil while blending or whisking at low speed, starting with olive oil. Start with a

drop at a time until it starts to emulsify and then keep adding slowly until all oil is incorporated.

4. Store in fridge up to 1 week.

Ellen Got Toned In A Couple Of Weeks

List Of Snacks

Fat Burning Fruits Oranges, Cherries (2 cups), Apricots, Pears, Peaches, Plums, Grapes, Melons

Caprese Salad-‐ Tomato & fresh mozzarella with balsamic vinegar

Deviled Eggs (see homemade mayo recipe)

(REAL) CHEESE *Make sure your cheese comes from a good source



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cottage cheese with fruit or honey ricotta cheese with fruit or honey cheese sticks sliced cheese

OTHER Kale Chips Protein Shake made with Gelatin Chemical-‐free Beef Jerky Leftovers

Andra Looked Stunning At Her Wedding.

Shopping List We have created a complete shopping list to make going to the market easy for you. I have also added the stores that I personally shop at to buy these items for your convenience.

Oils Coconut Oil, Extra Virgin Olive Oil, Pasture Butter

Herbs & Spices Sea Salt or Mortons Picking Salt, Tumeric, Thyme, any and all herbs (remember to buy organic)



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Dairy Pasture-‐raised, Organic Milk – Organic Valley Grass Milk and Kalona Farms are good brands Cottage Cheese Organic Valley Stringles (cheese sticks) Any cheese you like (pasture-‐raised)

Grains & Bread *For better results, skip the grains. If you do grains, best are: Rolled Oats (Oatmeal), White Rice, Tortillas made with Masa Harina corn flour, Ezekiel Bread (refrigerate immediately)

Vegetables Raw OK: Tomato, Red, green, and orange peppers, Cucumber, Carrots, onion, garlic Cooked: Greens like Spinach, kale, and collards, zucchini, squash, beets, potatoes, sweet potatoes pumpkin, asparagus, frozen veggies (no peas or corn)

Condiments & Dressings Salsa, Hot Sauce, Balsamic Vinegar, Mustard, Grass-‐Fed Butter, HEALTHY salad dressing (no soy, canola, or expelled-‐pressed oils. Look for dressings made with extra-‐virgin olive oil, vinegar, and few other ingredients. If you can't pronounce any of the ingredients in the list, put it back on the shelf.)

Fruits Apple, Blueberries, Pear, Orange, Peach, Cherries, Apricots, Melons, Plums, Grapes, Organic Frozen Berries or others (Frozen fruit is OK)

Meats Pastured Raised Beef, Lamb, Chicken, 90% Lean Ground Grass-‐Fed Beef, Organic Deli Slices (no preservatives!), Grass-‐Fed Steak

Seafood Snapper, Clams, Perch, Oysters, Yellowtail, Sole, Whitefish, Skatefish, Mahi Mahi

Miscellaneous Organic Chicken, Veggie, or Beef Broth, (Better yet, make your own bone broth!) any type vinegar, Canned Coconut Milk, Tea (Yogi -‐Mayan Coco Spice, Green Tea Mint Garden, Green Tea Super Antioxidant, Green Tea Energy, Echinacea Immune Support) Great Lakes Gelatin (Available at FBBC) Cocoa or cacao powder



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At 61, Bonnie lost over 90 lbs!

What if you go out to eat?

If you eat out, here are some tips: Eat before you go out so you are not starving.

Ask for no bread or tortillas chips. When they bring it to the table, have them take it back, or if that’s not possible, just don’t eat it.

Look at the menu closely and ask your server what comes with your meal. If there are tempting items that you don't want to eat, request for the server to leave them off.

Lots of restaurants will accommodate requests. See if they can cook your food with little to no oil, or in butter instead of vegetable oil.



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Some restaurants are now getting savvy with a health conscious section on the menu; keep a look out when you are looking through a menu.

Minimize or eliminate alcohol

Stop eating when you’re full. Let the server take your plate so you don't keep stuffing yourself.

No dessert – Eating something that has truckloads of sugar, fat and calories after you just ate a complete meal is a ridiculous tradition. Let's put an end to this madness! If you're really craving something sweet, have some fruit when you get home. It's nature's dessert!

Restaurants Regardless of any restaurant you choose, there is always an option to grill or bake, just ask your server.

§ Order grilled or baked fish or steak. Ask for steamed vegetables or veggies sautéed in butter – no vegetable oil.

§ SPECIFY – butter, no vegetable oil.

§ Only order what you intend to eat.

There are a lot of restaurants to choose from; keep these tips in mind when selecting a place.

Some of my personal favorites in town:

Graze Harvest The Weary Traveler Nostrano The Heritage Tavern Merchant Red Sushi Bunky's Paoli Farm Cafe



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Grandmother of 6 and looking better than ever.

Supplements

For Sore Joints Great Lakes Gelatin Available at FBBC

To Get All Your Vitamins And Minerals Eat plenty of fresh (or frozen) fruits. Organ meats and shellfish are the absolute best food sources of minerals and vitamins.

For extra Fat-‐Burning Awesomness and an easy Metabolism Boost: Coconut Oil

To Easily Get High Quality Protein Great Lakes Gelatin Easy protein source, PLUS contains a boat load of anti-‐

inflammatory amino acids that help heals digestion & joint aches


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Cecille Has a 6-‐Pack After 2 Kids! What if I have questions?

We have painstakingly spent over ten years learning and several hours creating The Ultimate Jump Start Meal Plan™ for you to benefit from.

The Ultimate Jump Start Meal Plan™ has helped hundreds of men quickly and easily lose belly fat, gain lean muscle and have endless energy. This plan is designed to be a Jump Start – as a member of FBBC you will have access to an in-‐depth education and many more plans, recipes, and guides.

Please email [email protected] if you have any questions.

Also, if you haven't already, sign up for our weekly newsletter packed full of great tips and delicious healthy recipes.

Dedicated to Your Health And Fitness,

Jade and the team at FBBC Madison

Documents

Finally Proven Nutritional Advice To Losing Unwanted ... in as Little as 28 Days" Warning:Side$Effects$May$Include$Jealous$Friends,$Members$of$the$Opposite$Sex$Getting$Whiplash$and$