1. Face reality.

2. Its tough for a reason.

3. More time doesnt equal more results.

4. Rise with the sun.

5. Go all the way.

6. Bring a friend.

7. Write it down.

8. Dont sabotage your workout.

9. Snack smart.

10. Stay motivated.

In a National Weight Control Registry study, 98% of people who were actually successful at losing weight modified their food intake in some way and 90% exercised daily. There is no miracle pill, but the good news is that Maximized Living is here to make it easier for you to achieve the results you are looking for through the right education and resources.

Feel the burn isnt just a saying. When you put your maximum effort into a workout, you will definitely experience discomfort - but that means its working! A workout that is easy to perform doesnt challenge your body, and exercise that doesnt challenge your body doesnt burn fat or build lean muscle. Tough work will pay off in results. Learn to embrace it.

Ninety percent of people who consistently exercise work out in the morning. Waking up a half-hour early can become a habit relatively quickly. Other than consistency, working out in the morning can also benefit you by boosting your energy and giving your brain a jump-start for the day.

Youve heard the cliche, take the stairs instead of the elevator. Although simple choices can add up, a longer walk in the parking lot is no substitute for 12 minutes of metabolic conditioning. Be sure to couple an active daily lifestyle with regularly scheduled workouts.

If possible, work toward your goals with a friend or family member. Having someone participate with you increases your motivation, and that person can also hold you accountable when it comes time to put in the work. Even if a friend cant exercise with you, make sure you have someone you can talk to for motivation and accountability.

Another great method to hold yourself accountable is to write down your progress. This is why weve provided an accountability calendar. Simply writing down that you accomplished something not only feels good, but it keeps you focused on the long-term goal. Writing down accomplishments lets you know where you need to improve and how far youve come.

All of your hard work will lose its effect if you eat sugary, processed foods right after you are done. To get the best results, eat no carbs or sugar for at least 2 hours after exercise. Instead look to healthy proteins. Ask your doctor about the Maximized Living Nutrition Plans book for more in-depth nutrition information.

The average amount of weight gain in a study of over 120,000 subjects equated to about one fun-size candy bar per day for 20 years - leading to 16.8 extra pounds on the body. Replacing unhealthy snacks with things like nuts, berries and seeds can satisfy your hunger while giving your body nutrients instead of extra weight.

People often say that motivation doesnt last. Well, neither does bathing - thats why we recommend it daily. -Zig Ziglar

Its important to remember your big why that will propel you to persevere along the path to real health. Whether your goal is to be there for your grandchildren or to conquer a challenge you never thought you could, remind yourself daily and you will soon see your vision coming to life.

Unless you are training for a marathon, longer sessions of cardio may not be your best choice for fitness. While classic cardio burns fat while you are exercising, it actually raises stress hormones and decreases testosterone and human growth hormone after youre done. Metabolic conditioning, as recommended by Maximized Living, consists of short bursts of high intensity exercise - about 12 minutes or less. This type of exercise takes much less time and stimulates processes in your body that continue to burn fat for up to 48 hours after your workout!

10 BITS OF WORKOUT WISDOM

WEEK ONE

ACCOUNTABILITY CALENDARWorkouts found in MaxT3. Get this program through your local ML Doctor.

WEEK TWO

NO

TES

NO

TES

NO

TES

NO

TES

WEEK THREE

WEEK FOUR

Superfast Workout 1 Upper Body

Done?

Superfast Workout 4 Surge

Done?

Fast Workout 7 Upper Body

Done?

Fast Workout 10 Upper Body

Done?

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Superfast Workout 2 Lower Body

Done?

Superfast Workout 5 Upper Body

Done?

Fast Workout 8 Lower Body

Done?

Fast Workout 11 Lower Body

Done?

Superfast Workout 3 Core

Done?

Superfast Workout 6 Lower Body

Done?

Fast Workout 9 Core

Done?

Fast Workout 12 Core

Done?

POWER FOOD RECIPES

Eggs Florentine Servings: 3-4

Eggs and spinach are a perfect flavor match.

2 Tablespoons Butter 12 Small Onion, Minced 1 Clove Minced Garlic 1 Lemon 1 Cups Spinach 6-8 Eggs

In a skillet, saut onions and garlic in butter over medium heat. Once onions have started to soften, add spinach and allow it to wilt. Squeeze lemon over spinach. Scramble eggs and pour over mixture. Cook until eggs are done.

Apple Flaxseed Muffins Servings: 8-12

Most muffins are loaded with sugar, bad fats, and refined flours. This healthy version is both satisfying and delicious.

1 Cup Flaxseed Meal 2 Teaspoons Aluminum-Free Baking Powder 1 Tablespoon Cinnamon 1 Teaspoon Nutmeg 12 Teaspoon Sea Salt Stevia or Xylitol or Equivalent Equal to 2/3 Cup Sugar 4 Large Eggs, Beaten 14 Cup Olive Oil 12 Cup Water 1 Tablespoon Pure Vanilla (No Sugar Check the Ingredients) 1 Medium Granny Smith Apple, Chopped Fairly Finely or Grated 12 Cup Chopped Pecans (Optional)

Preheat oven to 350 F. Prepare a muffin tin with silicone baking cups or paper liners. Mix the dry ingredients together. Mix the wet ingredients. Add the wet to the dry and combine thoroughly. Let batter stand 10 minutes. Separate batter into the muffin pan and bake for approximately 18 minutes, or until a toothpick comes out clean.

Protein Smoothie Servings: 1

This smoothie uses low glycemic fruit and good fats.

Handful of Frozen Berries (Strawberries, raspberries, blueberries, blackberries) Raw Milk or Coconut Milk to taste and desired consistency 1 Scoop Whey Protein

Optional: Add greens like romaine lettuce or spinach and/or add good fats like hemp or flax. Mix everything together in a blender or Vita-Mix.

Almond Power Bars Servings: 8-10 Slices

These no bake, high-protein, high-fiber bars are a cinch to make and easy to take along.

2 Cups Raw Almonds 12 Cup Flaxseed Meal 12 Cup Unsweetened Shredded Coconut 2 Scoops Flavored Whey Protein Powder 12 Cup Raw Almond Butter 12 Teaspoon Kosher Salt 12 Cup Coconut Oil 8 Drops Liquid Stevia or 34 Teaspoon Stevia Powder, To Taste 1 tablespoon pure vanilla extract (No sugar check the label)

POWER FOOD RECIPES cont.

8 squares unsweetened chocolate, melted and sweetened to taste with stevia and cinnamon (optional)

Place almonds, flax meal, shredded coconut, whey powder, almond butter and salt in a food processor. Pulse briefly, about 10 seconds. In a small sauce pan, melt coconut oil over very low heat.

Remove coconut oil from stove; stir stevia and vanilla into oil. Add coconut oil mixture to food processor and pulse until ingredients form a coarse paste. Press mixture into an 8 x 8 glass baking dish. (A parchment paper liner helps when you want to remove the bars from the dish.) Chill in refrigerator for 1 hour, until mixture hardens. In a double boiler, melt chocolate, stirring in stevia and cinnamon. Spread melted chocolate over bars; return to refrigerator for 30 minutes, until chocolate hardens. Remove from refrigerator, cut into bars, and serve. These bars are pictured here naked for people who prefer to skip the chocolate coating.

Marinated Chicken Satay Servings: 4-6

This is a great speedy dinner. Kids love them because they can eat them right off the sticks.

2 Tablespoons Almond or Cashew Butter 12 Cup Tamari or Soy Sauce 12 Cup Lemon or Lime Juice 2 Tablespoons Curry Powder 6 Skinless, Boneless Organic Chicken Breasts, Cubed 1 Teaspoon Hot Pepper Sauce (Check Ingredients) 2 Clove Garlic, Chopped or Put Through a Press

Combine nut butter, soy sauce, lime juice, curry powder, garlic and hot pepper sauce. Place the chicken breasts in the marinade and refrigerate. Let the chicken marinate at least 2 hours or overnight. Preheat a grill to high, weave the chicken onto wooden skewers (soak them first to prevent them catching on fire) and grill for approx. 5 min on each side.

Teriyaki Salmon Servings: 4

Simple and delicious.

14 Cup Olive Oil 14 Cup Fresh Lemon Juice 14 Cup Soy Sauce or Tamari 1 Teaspoon Mustard 1 Teaspoon Ground Ginger 14 Teaspoon Garlic Powder 4 Wild Salmon Steaks

In a glass pan, combine the first 6 ingredients. Mix well. Set aside 1/4 cup for basting and refrigerate. Place the salmon into a glass dish and let marinate for 1 hour in the refrigerator. Drain and discard marinade. Place the salmon on a broiler pan or grill. Broil or grill for 4-5 minutes. Brush with reserved marinade. Turn and broil or grill for 5 more minutes or as desired.

Stuffed Porto Patty Servings: 4

Portabello mushrooms are a great meat alternative because they are thick, meaty, and very filling.

4 Medium Portabello Mushrooms 1 Large Tomato, Diced 1 Yellow Bell Pepper, Diced 6-8 Kalamata Olives, Sliced 4 Leaves Chopped Fresh Basil 12 Small Red Onion, Diced 2 handfuls fresh spinach (optional) 2 Teaspoons Garlic, Minced 2 Tablespoons Butter, 14 Teaspoon Sea Salt (optional) 14 Teaspoon Course Black Pepper

Goat Cheese CrumblesMelt butter and garlic until tender. Trim stems off mushrooms and wipe off any dirt with damp towel. Brush insides of mushrooms with half of melted butter and garlic. Saute peppers, onion, tomatoes, basil, spinach (if desired), olives and black pepper for 3-4 minutes with rest of butter and garlic. Meanwhile, grill mushrooms top up for approx. 4 minutes. Turn over and top with veggie mixture and cheese. Continue grilling until cheese is soft.

Oven option: bake mushrooms for 10 minutes, top with remaining ingredients and cook for another 20-30 minutes or until done.

Zesty Lemon Quinoa Servings: 4

Although quinoa is great on its own, the extra spice of this dish makes it very unique.

1 Cup Quinoa 12 Cup Toasted Pine Nuts or Toasted Pecans 14 Cup Olive Oil 14 Cup Lemon Juice 2 Teaspoon Freshly Grated Lemon Zest 1 Teaspoon Ground Cumin 14 Teaspoon Cayenne 12 Cup Chopped Flat-Leaf Parsley Sea Salt and Fresh ground black pepper

Rinse quinoa in a fine strainer for a few seconds. Transfer to a medium saucepan, add 1 teaspoon sea salt and 114 cups water. Bring to a boil, cover, and reduce to a simmer. Cook until water is completely absorbed, about 18 to 20 minutes. Transfer quinoa to a medium bowl along with pine nuts, lemon zest, cumin, cayenne, parsley, drizzle with lemon juice and olive oil. Season with salt and pepper; toss until well combined.Serve warm or at room temperature.

Boosted Broccoli Servings: 4

Broccoli is a suger vegetable on its ownfull of vitamins and nutrientsbut when combined with the healthy omega-3s of anchovies it is amazingly nutritious. When heated, the anchovies just melt into the sauce. People who dont like anchovies will eat this dish.

4 Anchovy Fillets 2 Tablespoons Olive Oil 1 Head Broccoli Cut into Florets 3 Cloves Garlic, Sliced Thinly 1 Lemon, Juiced

Place the anchovy fillets in a small, cold skillet and slowly heat over low heat (do not overheat). You can use a fork to break up the anchovies as they heat. Once melted, turn off the heat. In a separate pan, heat olive oil on medium heat (do not let it smoke) and add the garlic. Stir until light brown. Use a fork to take the garlic slices out of the pan and drain them on paper towels. Transfer the melted anchovies to a small bowl and add 1 tablespoon of the garlic oil and the lemon juice. Stir until mixed. Steam the broccoli over boiling water until just tender- no more than 5 minutes. Put broccoli in a serving dish with the fried garlic slices and the anchovy sauce.

Mashed No-tatoes Servings: 4

This is a good alternative to high carbohydrate mashed potatoes. This is not only low carb but also highly nutritious. Use it in place of potatoes or rice.

1 Head Cauliflower Sea Salt and Black Pepper to Taste 2 Tablespoons Organic Butter 1-2 Cloves of Garlic, Optional

Steam cauliflower until very soft (you can also boil it but this is not recommended as a lot of thenutrients are lost) Chop up cauliflower and put in a food processor or blender with butter, salt, pepper,and garlic if desired. Blend to desired consistency.

POWER FOOD RECIPES cont.