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© Elkaim Group International, Inc.
Daily Action Plan
14.day
RapidWeight Loss
Plan
Table of Contents3 REL A X …JUST FOLLOW THE PL AN
4 MORNING VISUALIZ ATION/MEDITATION
5 5-MINUTE GR ATITUDE MEDITATION
6 EXERCISE
7 A FEW POINTERS BEFORE WE BEGIN
8 DAY 1
9 DAY 2
10 DAY 3
11 DAY 4
12 DAY 5
13 DAY 6
14 DAY 7
15 DAY 8
16 DAY 9
17 DAY 10
18 DAY 11
19 DAY 12
20 DAY 13
21 DAY 14
22 WHAT NEXT? BEYOND THE 14-DAY R APID WEIGHT LOSS PL AN
© Elkaim Group International, Inc.14-Day Rapid Weight Loss Plan | Daily Action Plan2
Relax…Just Follow The Plan
This “Daily Action Plan” will give you the detailed actions to take in order to lose weight rapidly over the next 14 days. Consider it a roadmap that gives you an overview of your daily meals, workouts, and other activities to transform your body and beat diabetes. You can follow it to the letter or simply use it as a guideline for ideas.
Since I’ve taken care of all the planning for you, just sit back follow along and enjoy the results.
NOTE: The times suggested throughout this Daily Action Plan reflect my personal schedule. Depending on your work and time commitments, your schedule might look different. Simply use these times as guidelines for the timing of, and between, your meals and daily activities.
Remember to refer to the “Daily Menu Planner” for the detailed recipes for the each of the meals in this guide (the meals are laid out exactly as they are in the Daily Menu Planner as well).
Aside from your food intake, the following 14-day plan will also show you when to do certain activities that will assist your cleanse and overall health.
These include:
■ Morning Visualization/Meditation
■ 5-Minute Gratitude Meditation
■ Exercise
© Elkaim Group International, Inc.14-Day Rapid Weight Loss Plan | Daily Action Plan3
Daily Action Plan
Morning Visualization/Meditation
There is no better way to start your day then by centering yourself and relaxing your mind and body before you take on the world. The Morning Visualization/Meditation is a time for you to de-stress your mind and body, and to visualize and create your day and life as you desire. You can do this exercise for 5 to 15 minutes (or longer).
Here’s how it works:
■ In silence, sit up tall in a chair with your feet flat on the floor, hands relaxed on your thighs, and a smile on your face.
■ Begin breathing deeply through your nose so that your entire thorax is filled with air. Hold for a few seconds, and then gently exhale through your mouth. At this point, simply focus on your breathing to help you clear your mind.
■ After a few minutes, begin to silently give thanks for everything that you have in your life. Express gratitude for everything that you can think of.
■ Next, visualize your day exactly as you’d like it to unfold. Believe, see, and feel that everything will go just the way you want it. Abolish any negative thoughts, images, or doubts.
■ Now begin to visualize the week, month, and year ahead. Visualize what you want to be/do/have in the long term now.
© Elkaim Group International, Inc.14-Day Rapid Weight Loss Plan | Daily Action Plan4
Daily Action Plan
5-Minute Gratitude Meditation
The best way to end your day is by giving thanks for everything that “was” during your day. Stress cannot occur when you are grateful. And since stress is a big underlying problem with diabetes, you want to do what you can to minimize it.
This process is meant to last 5 minutes (or more). It will relax you, put a smile on your face, and help you sleeper better than ever!
Here’s how it works:
■ In silence, sit up tall in a chair with your feet flat on the floor, hands relaxed on your thighs, and a smile on your face.
■ Begin breathing deeply through your nose so that your entire thorax is filled with air. Hold for a few seconds, and then gently exhale through your mouth. At this point, simply focus on your breathing to help you clear your mind.
■ After a few minutes, begin to silently give thanks for everything that you have in your life. Express gratitude for everything that you can think of.
■ Ask yourself, “What am I grateful for today?”, “Who is in my life that I can be grateful for?”, “What successes, achievements, and moments of happiness can I be thankful for today?”
■ Truly feel like you are blessed simply for “being”. Do this exercise with a huge smile on your face and a feeling of total bliss and watch your stress dissolve.
© Elkaim Group International, Inc.14-Day Rapid Weight Loss Plan | Daily Action Plan5
Daily Action Plan
ExerciseExercise is a vital component to not only cleansing your body but improving your overall health and speeding weight loss. It’s the only way to boost your resting metabolic rate, which is responsible for burning 70% of your calories every single day.
Our bodies were built to move — not to sit. If you spend most of your day sitting, then this 14-day Daily Action Plan will be a helpful reminder to get moving throughout the day. I recommend adding movement and exercise into your day no less than 3 times — that’s right 3 times!
Whether or not you follow the exact schedule that is laid out for you is not important. What is important is that you break up your day with your bouts of movement and/or a more focused workout.
Fire Up Your Workouts
With this 14-day Rapid Weight Loss Plan you also get TWO follow-along workouts (in addition to Iso Burn, which you already have) where I guide you step-by-step (over your headphones) to help you burn more fat in less time.
These workouts are:
1. Full-Body Metabolic Conditioning, and
2. Bodyweight Blast
3. Iso Burn (part of the Defeating Diabetes Kit)
All of these workouts are designed for beginners and can be used at the gym or at home with minimal equipment. You can also use them interchangeably or only use one of them if you really dislike the other.
Inside this “Daily Action Plan” you’ll see exactly when to your workouts for best results. If you need to move things around to better suit your schedule/lifestyle then that’s completely fine.
Just do your best to NOT avoid doing these workouts. They are important for helping burn fat and reverse your diabetes. Please bear in mind that more is NOT better. Thus, you’ll see that I recommend only 3 workouts per week. Which days you choose to do those on is up to you. But do your best to give yourself at least one day of rest between workouts.
Outside of your 3 workouts, daily movement is still imperative. Walk at least 30 minutes per day. Spend time gardening, walking stairs, or anything else that is going to keep you moving in a gentle but active manner.
© Elkaim Group International, Inc.14-Day Rapid Weight Loss Plan | Daily Action Plan6
Daily Action Plan
A Few Pointers Before We Begin
The first week of the 14-Day Rapid Weight Loss Plan is going to exhilarating and highly rewarding. I’ve done my best to ease you into this cleanse with the suggested recipes. Do your best to stay on track.
Most likely, temptations will arise but it’s during times of weakness that greatness is found. Your commitment to following this program must be stronger than your moments of weakness. Not only will you feel better physically for staying on the healthy path, but you will also feel more confident and better about yourself for keeping your word.
What to Expect
During this first week you may experience some detox symptoms — if you are fairly toxic to begin.Remember that these symptoms are only temporary and that drinking water and moving your body are two of the most effective tools you can use to overcome these symptoms.
Once these symptoms have passed (if they were even there in the first place), you are then ready to begin experiencing a level of health, energy, and joy like never before!
Helpful Reminders
As you progress through this first week, remember that you have countless tools and strategies to help the removal of waste from your body. Obviously, selecting the foods that we have recommended for this cleanse is the most important of these tools.
Keep in mind that being prepared is extremely important. For that reason, I have detailed every possible meal for your 14-day journey. Having this plan to follow (even if not to the letter) will help you do your daily or weekly grocery shopping, prepare and store foods/meals, and give you peace of mind.
To coincide with this meal plan you’ll find all the recipes laid out for you in sequential daily format inside the “Daily Menu Planner”.
© Elkaim Group International, Inc.14-Day Rapid Weight Loss Plan | Daily Action Plan7
Daily Action Plan
T O D AY ’ S D A T E :
Day 17:00AM
Morning Visualization/Meditation
7:15AM
1 glass of lemon water
1 cup of dandelion root tea
7:30AM
At least 30 minutes of exercise which can include walking, running, yoga, working out (Recommended: Iso Burn)
8:30AM — BREAKFAST
Blueberry Morning
10:30AM — MID-MORNING SNACK (OPTIONAL)
1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts)
12:00PM
Take a brisk 20–30 minute walk
12:30PM — LUNCH
Broccoli Soup
Side of Tabouli
3:00PM — MID-AFTERNOON SNACK (OPTIONAL)
Raw veggies with Hummus
5:00PM
Move your body for at least 30 minutes — workout, run, walk, deep breathing, etc…
6:30PM — DINNER
Green Soup
Side of Roasted Rosemary Sweet Potatoes
8:30PM
1 cup of peppermint tea
Complete 5-minute gratitude meditation
© Elkaim Group International, Inc.14-Day Rapid Weight Loss Plan | Daily Action Plan8
Daily Action Plan
T O D AY ’ S D A T E :
Day 27:00AM
Morning Visualization/Meditation
7:15AM
1 glass of lemon water
1 cup of nettle tea
7:30AM
At least 30 minutes of exercise which can include walking, yoga, etc…
8:30AM — BREAKFAST
The Green Cleaner
10:30AM — MID-MORNING SNACK (OPTIONAL)
Carrot Salad
12:00PM
Take a brisk 20–30 minute walk
12:30PM — LUNCH
Fresh Veggie Stir-Fry
3:00pm — MID-AFTERNOON SNACK
Green Superfood Juice (barley grass, wheat grass, etc…)
Raw veggies with Baba Ghanouj
5:00PM
At least 30 minutes of exercise which can include walking, yoga, etc…
6:30PM — DINNER
Zucchini Pasta with Pesto
8:30PM
1 cup of licorice root tea
Complete 5-minute gratitude meditation
© Elkaim Group International, Inc.14-Day Rapid Weight Loss Plan | Daily Action Plan9
Daily Action Plan
T O D AY ’ S D A T E :
Day 37:00AM
Morning Visualization/Meditation
7:15AM
1 glass of lemon water
1 cup of dandelion root tea
7:30AM
At least 30 minutes of exercise which can include walking, running, yoga, working out (Recommended: Bodyweight Blast)
8:30AM — BREAKFAST
Green Revolution
10:30AM — MID-MORNING SNACK (OPTIONAL)
1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts)
12:00PM
Take a brisk 20–30 minute walk
12:30PM — LUNCH
Garlic and Spinach Soup
Sweet Potato Fries with Garlic Mayonnaise
3:00PM — MID-AFTERNOON SNACK (OPTIONAL)
Green Superfood Juice (barley grass, wheat grass, etc…)
1 apple
5:00PM
Move your body for at least 30 minutes
6:30PM — DINNER
Tomato and Lentil Dhal with Almonds
8:30PM
1 cup of chamomile tea
Complete 5-minute gratitude meditation
© Elkaim Group International, Inc.14-Day Rapid Weight Loss Plan | Daily Action Plan10
Daily Action Plan
T O D AY ’ S D A T E :
Day 47:00AM
Morning Visualization/Meditation
7:15AM
1 glass of lemon water
1 cup of nettle tea
7:30AM
At least 30 minutes of exercise
8:30AM — BREAKFAST
The Cleaning Lady
Refreshing Cucumber Salad
10:30AM — MID-MORNING SNACK (OPTIONAL)
1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts)
12:00PM
Take a brisk 20–30 minute walk
12:30PM — LUNCH
Rockin’ Moroccan Warm Salad
3:00PM — MID-AFTERNOON SNACK (OPTIONAL)
Green Superfood Juice (barley grass, wheat grass, etc…)
1 pear
5:00PM
Move your body for at least 30 minutes
6:30PM — DINNER
Squash Spaghetti with Tomato Basil Sauce
8:30PM
1 cup of peppermint tea
Complete 5-minute gratitude meditation
© Elkaim Group International, Inc.14-Day Rapid Weight Loss Plan | Daily Action Plan11
Daily Action Plan
T O D AY ’ S D A T E :
Day 57:00AM
Morning Visualization/Meditation
7:15AM
1 glass of lemon water
1 cup of dandelion root tea
7:30AM
At least 30 minutes of exercise which can include walking, running, yoga, working out (Recommended: Full Body Metabolic Conditioning)
8:30AM — BREAKFAST
Creamy Zingy Limey Smoothie
10:30AM — MID-MORNING SNACK (OPTIONAL)
1 apple or pear or berries
12:00PM
Take a brisk 20–30 minute walk
12:30PM — LUNCH
Chic Pea and Kale Bowl
3:00PM — MID-AFTERNOON SNACK (OPTIONAL)
Guacamole with Raw Veggies
5:00PM
Move your body for at least 30 minutes — work out, run, walk, deep breathing, etc…
6:30PM — DINNER
Rawsagna
8:30PM
1 cup of licorice root tea
Complete 5-minute gratitude meditation
© Elkaim Group International, Inc.14-Day Rapid Weight Loss Plan | Daily Action Plan12
Daily Action Plan
T O D AY ’ S D A T E :
Day 67:00AM
Morning Visualization/Meditation
7:15AM
1 glass of lemon water
1 cup of nettle tea
7:30AM
Move your body for at least 30 minutes
8:30AM — BREAKFAST
Mister Sprout
10:30AM — MID-MORNING SNACK (OPTIONAL)
1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts)
1 apple, pear, or berries
12:00PM
Take a brisk 20–30 minute walk
12:30PM — LUNCH
Leek and Onion Soup
Sprout Salad with Basic Vinaigrette
3:00PM — MID-AFTERNOON SNACK
Green Superfood Juice (barley grass, wheat grass, etc…)
5:00PM
Move your body for at least 30 minutes
6:30PM — DINNER
Spaghetti and “Meatballs” in Marinara Sauce
8:30PM
1 cup of chamomile tea
Complete 5-minute gratitude meditation
© Elkaim Group International, Inc.14-Day Rapid Weight Loss Plan | Daily Action Plan13
Daily Action Plan
T O D AY ’ S D A T E :
Day 77:00AM
Morning Visualization/Meditation
7:15AM
1 glass of lemon water
1 cup of dandelion root tea
7:30AM
At least 30 minutes of exercise
8:30AM — BREAKFAST
Almond Sunflower Cereal
10:30AM — MID-MORNING SNACK (OPTIONAL)
1 apple, pear, or berries
12:00PM
Take a brisk 20–30 minute walk
12:30PM — LUNCH
Detox Soup
Marinated Asparagus
3:00PM — MID-AFTERNOON SNACK (OPTIONAL)
Green Superfood Juice (barley grass, wheat grass, etc…)
1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts)
5:00PM
Move your body for at least 30 minutes — work out, run, walk, deep breathing, etc…
6:30PM — DINNER
Cream of Tomato Soup
Marinated Broccoli
8:30PM
1 cup of peppermint tea
Complete 5-minute gratitude meditation
© Elkaim Group International, Inc.14-Day Rapid Weight Loss Plan | Daily Action Plan14
Daily Action Plan
T O D AY ’ S D A T E :
Day 87:00AM
Morning Visualization/Meditation
7:15AM
1 glass of lemon water
1 cup of nettle tea
7:30AM
At least 30 minutes of exercise which can include walking, running, yoga, working out (Recommended: your choice of workout)
8:30AM — BREAKFAST
Gut Healer
Beet and Carrot Salad
10:30AM — MID-MORNING SNACK (OPTIONAL)
Green Superfood Juice (barley grass, wheat grass, etc…)
1 apple, pear, or berries
12:00PM
Take a brisk 20–30 minute walk
12:30PM — LUNCH
Broccoli, Pea, and Almond Salad
3:00PM — MID-AFTERNOON SNACK (OPTIONAL)
1 avocado with Basic Vinaigrette
5:00PM
Move your body for at least 30 minutes — work out, run, walk, deep breathing, etc…
6:30PM — DINNER
Broccoli-Kale Soup
Spinach and Roasted Garlic Salad
8:30PM
1 cup of licorice root tea
Complete 5-minute gratitude meditation
© Elkaim Group International, Inc.14-Day Rapid Weight Loss Plan | Daily Action Plan15
Daily Action Plan
T O D AY ’ S D A T E :
Day 97:00AM
Morning Visualization/Meditation
7:15AM
1 glass of lemon water
1 cup of dandelion root tea
7:30AM
At least 30 minutes of exercise
8:30AM — BREAKFAST
Liver Booster
10:30AM — MID-MORNING SNACK (OPTIONAL)
1 apple, pear, or berries
12:00PM
Take a brisk 20–30 minute walk
12:30PM — LUNCH
Red, Orange, and Green Salad
3:00PM — MID-AFTERNOON SNACK (OPTIONAL)
1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts)
5:00PM
Move your body for at least 30 minutes
6:30PM — DINNER
Black Bean Chili
8:30PM
1 cup of chamomile tea
Complete 5-minute gratitude meditation
© Elkaim Group International, Inc.14-Day Rapid Weight Loss Plan | Daily Action Plan16
Daily Action Plan
T O D AY ’ S D A T E :
Day 107:00AM
Morning Visualization/Meditation
7:15AM
1 glass of lemon water
1 cup of dandelion root tea
7:30AM
At least 30 minutes of exercise which can include walking, running, yoga, working out (Recommended: workout of choice)
8:30AM — BREAKFAST
Refresh
10:30AM — MID-MORNING SNACK (OPTIONAL)
1 apple, pear, or berries
12:00PM
Take a brisk 20–30 minute walk
12:30PM — LUNCH
Good Old Fashion Vegetable Soup
3:00PM — MID-AFTERNOON SNACK (OPTIONAL)
Veggie Dip with raw veggies
5:00PM
Move your body for at least 30 minutes — work out, run, walk, deep breathing, etc…
6:30PM — DINNER
Sweet and Savoury Swiss Chard Medley
Leftovers from Black Bean Chili (or other)
8:30PM
1 cup of peppermint tea
Complete 5-minute gratitude meditation
© Elkaim Group International, Inc.14-Day Rapid Weight Loss Plan | Daily Action Plan17
Daily Action Plan
T O D AY ’ S D A T E :
Day 117:00AM
Morning Visualization/Meditation
7:15AM
1 glass of lemon water
1 cup of nettle tea
7:30AM
At least 30 minutes of exercise
8:30AM — BREAKFAST
Coconut Blue-Cranberry Smoothie
10:30AM — MID-MORNING SNACK (OPTIONAL)
1 apple, pear, or berries
12:00PM
Take a brisk 20–30 minute walk
12:30PM — LUNCH
Pesto Salad
3:00PM — MID-AFTERNOON SNACK (OPTIONAL)
1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts)
5:00PM
Move your body for at least 30 minutes
6:30PM — DINNER
Moroccan Kale Soup
Leftovers (if any remain)
8:30PM
1 cup of licorice root tea
Complete 5-minute gratitude meditation
© Elkaim Group International, Inc.14-Day Rapid Weight Loss Plan | Daily Action Plan18
Daily Action Plan
T O D AY ’ S D A T E :
Day 127:00AM
Morning Visualization/Meditation
7:15AM
1 glass of lemon water
1 cup of nettle tea
7:30AM
At least 30 minutes of exercise which can include walking, running, yoga, working out (Recommended: workout of choice)
8:30AM — BREAKFAST
The Purifier
10:30AM — MID-MORNING SNACK (OPTIONAL)
1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts)
1 apple, pear, or berries
12:00PM
Take a brisk 20–30 minute walk
12:30PM — LUNCH
Pinto Bean Salad with Vampire Vinaigrette
3:00PM — MID-AFTERNOON SNACK (OPTIONAL)
Green Superfood Juice (barley grass, wheat grass, etc…)
5:00PM
Move your body for at least 30 minutes — work out, run, walk, deep breathing, etc…
6:30PM — DINNER
Super Greens
Sprouted Lentil Salad
8:30PM
1 cup of chamomile tea
Complete 5-minute gratitude meditation
© Elkaim Group International, Inc.14-Day Rapid Weight Loss Plan | Daily Action Plan19
Daily Action Plan
T O D AY ’ S D A T E :
Day 137:00AM
Morning Visualization/Meditation
7:15AM
1 glass of lemon water
1 cup of dandelion root tea
7:30AM
At least 30 minutes of exercise
8:30AM — BREAKFAST
Clean Protein
10:30AM — MID-MORNING SNACK (OPTIONAL)
Green Superfood Juice (barley grass, wheat grass, etc…)
1 apple, pear, or berries
12:00PM
Take a brisk 20–30 minute walk
12:30PM — LUNCH
Good Old Green Salad
3:00PM — MID-AFTERNOON SNACK (OPTIONAL)
Raw veggies with Hummus
5:00PM
Move your body for at least 30 minutes
6:30PM — DINNER
Vegetable Tagine (with quinoa option)
8:30PM
1 cup of peppermint tea
Complete 5-minute gratitude meditation
© Elkaim Group International, Inc.14-Day Rapid Weight Loss Plan | Daily Action Plan20
Daily Action Plan
T O D AY ’ S D A T E :
Day 147:00AM
Morning Visualization/Meditation
7:15AM
1 glass of lemon water
1 cup of nettle tea
7:30AM
At least 30 minutes of exercise which can include walking, running, yoga, working out (Recommended: workout of choice)
8:30AM — BREAKFAST
The Energizer
10:30AM — MID-MORNING SNACK (OPTIONAL)
1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts)
12:00PM
Take a brisk 20–30 minute walk
12:30PM — LUNCH
Spicy Broccoli and Sprout Medley
3:00PM — MID-AFTERNOON SNACK (OPTIONAL)
Onion Butter with veggies
5:00PM
Move your body for at least 30 minutes — work out, run, walk, deep breathing, etc…
6:30PM — DINNER
Ratatouille
8:30PM
1 cup of licorice root tea
Complete 5-minute gratitude meditation
© Elkaim Group International, Inc.14-Day Rapid Weight Loss Plan | Daily Action Plan21
Daily Action Plan
What Next?Beyond The 14-Day Rapid Weight Loss Plan
Congratulations! You’ve made it. How do you feel? Pretty awesome I bet.
So you might wondering, “Now what? What’s next?”
By now, you’ve experienced how good you can feel when following the CleanX Method™. You probably look a lot better too. Your clothes are probably looser and you’ve surely lost a lot of that stubborn weight.
So, my question to you is this:
Do you want to continue looking and feeling this way?
If so, then not much has to change. CleanX™ is completely natural and safe and can be the foundation of your diet for years to come. It is mine. Sure, you can re-introduce whichever foods you like but remember that you are in full control of your future. There is nothing wrong with continuing to eat according to this plan. You can start again at Day 1 and simply continue cycling this plan into your daily life for as long as you like.
You can also turn to the arsenal of recipes that came with your Defeating Diabetes Kit and enjoy them to your heart’s content.
You have quite a few options at your disposal — so it’s really up to you. You have the recipes, you have the understanding, and you’ve experienced the difference.
Now it’s up to you.
Great work!
© Elkaim Group International, Inc.14-Day Rapid Weight Loss Plan | Daily Action Plan22
Daily Action Plan
2015
© Elkaim Group International, Inc.