Welcome to Amy Layne's 3-Week Fat Blaster

Table of Contents:
(1) (2) (3) ()) (,) (.) ( ) Fat Blaster Introduction All Inclusive Grocery List !"ay #Clean $atin%& 'eal (lan "A'* Lifestyle (ac+a%e "A'* (ro%ress C-art "A'* /ournal "A'* 'e0ber Infor0ation

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35 6ee+ Fat Blaster Introduction

7i t-ere8 My name is Amy Layne and I am a Certified Holistic Nutritionist !ersonal "rainer and Lifestyle #$%ert& I 'a(e created t'is 3-Week Fat Blaster !acka)e as a tool for anyone lookin) to *um%start t'eir +ei)'t-loss *ourney& It is ,ased on a fe+ sim%le %rinci%les I teac' all my clients- eat clean +'ole foods eat )ood sources of %rotein and ./ N/" star(e0 Here are some im%ortant notes to follo+ for t'e ne$t 3-Weeks-1 6-at *ou 9-ould Live By: T-is 4lan is to be used for a 0a;i0u0 of t-ree <ee+s8 T-is is to =u04 start <ei%-t loss or for anyone close to a %oal> It is sure to +noc+ off 4ounds in a -urry> It is e;tre0ely lo< in su%ar and balanced in 4rotein> Let2s focus on eli0inatin% all artificial s<eeteners and 4roducts out of our diet> Let2s 0a+e sure t-at 4re54ac+a%ed foods are not cree4in% bac+ in8 Concentrate on <-ole natural foods for t-e entire fa0ily> Al<ays buy or%anic <-ere you can8 T-is includes your 0eat and e%%s8 Al<ays loo+ for free5ran%e or%anic> If you can buy or%anic do so8 'a+e sure you are %ettin% a %ood source of 4rotein at every 0eal? eatin% every 25 3 -ours? only consu0in% -ealt-y fats? li0itin% alco-ol consu04tion? drin+in% at least 35) liters of <ater a day? and avoidin% c-e0icals8 "o not starve on t-is 4lan8 If you find yourself -un%ry you can increase your 4rotein (4ortion si@es of e%% <-ites? c-ic+en? fis-? etc>) and you can al<ays add 0ore ve%etables888 If you are cravin% fruit +ee4 it to only one e;tra servin% and in t-e 0ornin%8

I <ant to see everyone loo+ and feel t-eir very best8 7ealt- is 0y nu0ber 1 %oal8 Let2s +ic+ it u4 t-ese ne;t t-ree <ee+s and s-o< t-e <orld <-at "A'* 7ealt- is all about8 $0ail 0e any ti0e8 All your %oals are 4ossible8 It ta+es so0e effort in for0in% -abits but in doin% so? you are 0a+in% lifelon% c-an%es for t-e best> Let the very best YOU shine this month! Change is in the air!

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All Inclusive Grocery List

!roteins$%%s Lean C-ic+en Breast (rotein (o<der 9al0on Tuna Ground Tur+ey Aon5Fat (lain *o%urt Car,o'ydrates9teel5cut Cat0eal 9<eet (otato 1DDE 6-ole Grain 6ra4s #$tras34ood FatsAatural (eanut Butter 7u00us Al0onds Balsa0ic Fine%ar Ground Fla; 9tevia 'ustard Le0on /uice Clive Cil Fruits and 2e))iesFro@en 'i;ed Berries Blueberries 94inacLettuce To0atoes As4ara%us Bucc-ini (e44ers A44les (ears Cucu0bers

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!"ay #Clean $atin%& 'eal (lan

Day Breakfast 3 e%% <-ites G cu4 oat0eal 1 tbs4 fla; H cu4 blueberries <ater ! 3 e%% <-ites G cu4 oat0eal 1 tbs4 fla; H cu4 blueberries <ater Snack 1 a44le 1 tbs4 natural 4eanut butter <ater Lunch 3 o@ c-ic+en 1 1DDE 6G <ra4 0ustard salad 4e44ers <ater G s<eet 4otato s4inac3 o@ %rilled c-ic+en cucu0bers red 4e44er balsa0ic vine%ar <ater 1 can tuna 1 6G <ra4 le0on =uice 2 cu4s salad <ater G s<eet 4otato s4inac3 o@ %rilled c-ic+en cucu0bers red 4e44er balsa0ic vine%ar <ater 3 o@ c-ic+en 1 1DDE 6G <ra4 0ustard salad 4e44ers <ater 1 can tuna 1 6G <ra4 le0on =uice 2 cu4s salad <ater G s<eet 4otato s4inac3 o@ %rilled c-ic+en cucu0bers red 4e44er balsa0ic vine%ar <ater Snack G can tuna G bell 4e44er <ater Supper 3 o@ c-ic+en 1 cu4 ve%%ies 1, al0onds <ater Snack (if hungry) Aon5fat 4lain yo%urt G cu4 H cu4 berries

1I2 cu4 0i;ed berries 1 scoo4 4rotein 4o<der stevia <ater 3 o@ %rilled c-ic+en G ve%%ies <ater

) tbs4 -u00us 1 cu4 ve%%ies <ater

3 o@ sal0on G s<eet 4otato 1 cu4 %reen ve%%ies <ater

Aon5fat 4lain yo%urt G cu4 H cu4 berries

"

3 e%% <-ites G cu4 oat0eal 1 tbs4 fla; H cu4 blueberries <ater 3 e%% <-ites G cu4 oat0eal 1 tbs4 fla; H cu4 blueberries <ater

1 a44le 1 tbs4 natural 4eanut butter <ater

1I2 cu4 0i;ed berries 1 scoo4 4rotein 4o<der stevia <ater 3 -ardboiled e%% <-ites sliced to0ato G 4ear <ater

3 o@ ba+ed c-ic+en breast G cu4 sliced @ucc-ini G cu4 as4ara%us 3 o@ %round tur+ey 1 cu4 ve%%ies 1 cu4 salad <ater

Aon5fat 4lain yo%urt G cu4 H cu4 berries

Aon5fat 4lain yo%urt G cu4 H cu4 berries

3 e%% <-ites G cu4 oat0eal 1 tbs4 fla; H cu4 blueberries <ater 3 e%% <-ites G cu4 oat0eal 1 tbs4 fla; H cu4 blueberries <ater 3 e%% <-ites G cu4 oat0eal 1 tbs4 fla; H cu4 blueberries <ater

1I2 cu4 0i;ed berries 1 scoo4 4rotein 4o<der stevia <ater 3 o@ %rilled c-ic+en G cu4 ve%%ies <ater

) tbs4 -u00us 1 cu4 ve%%ies <ater

3 o@ c-ic+en 1 cu4 ve%%ies 1, al0onds <ater

Aon5fat 4lain yo%urt G cu4 H cu4 berries

1I2 cu4 0i;ed berries 1 scoo4 4rotein 4o<der stevia <ater 3 -ardboiled e%% <-ites sliced to0ato G 4ear <ater

3 o@ ba+ed c-ic+en breast G cu4 sliced @ucc-ini G cu4 as4ara%us 3 o@ %round tur+ey 1 cu4 ve%%ies 1 cu4 salad <ater

Aon5fat 4lain yo%urt G cu4 H cu4 berries

&

1 a44le 1 tbs4 natural 4eanut butter <ater

Aon5fat 4lain yo%urt G cu4 H cu4 berries

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"A'* 7ealt- (ro%ress C-art

"ay 6ei%-t Bust 6aist (lbs) (inc-es) (inc-es) 1 7i4s (inc-es) $ner%y Level 151D Cverall 7a44iness 151D 9elf ! I0a%e 151D Follo<ed (ro%ra0 DE 5 1DDE

1)

21

6-at areas do I need to i04roveJ

6-at areas -ave I i04roved inJ

6-at ot-er 4ositive c-an%es -ave I e;4eriencedJ

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"A'* 7ealt- /ournal 6ee+ KK

9un Brea+fast 9nac+ Lunc9nac+ 9u44er 9nac+ Today&s 6or+outs $ner%y Level Lo<I'ed I7i%6ater Count (L) 6-at I&0 %oin% to -ave for a treat t-is <ee+: 'on Tues

"ate KK
6ed T-urs Fri 9at

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"A'* 'e0ber Infor0ation

1) " 'eeks of Dai(y )mai(s $veryday you <ill receive an e0ail ran%in% fro0 0otivation to reci4es to 4roduct revie<s> T-ese e0ails are all docu0ented on our 0e0bers5only <ebsite so you can %o bac+ and re5read anyt-in% you 0iss8 2) Un(imite* )mai( +ccess to D+,Y -ea(th By =oinin% a "A'* 7ealt- (ro%ra0 you -ave been assi%ned a 4ersonal coac-? A0y Layne8 7er e0ail address is a0ylayneLda0y-ealt->co0> 3) 'eek(y )mai( Check./ns T-ese %o out on 9aturdays and are to be co04leted 9aturday or 9unday> If you 0iss t-e e0ail feel free to fill out t-e for0 on t-e 0e0bers5only site 5 -ere8 )) +ccess to the D+,Y ,embers.On(y Site T-is is our 0ecca of infor0ation8 T-ere is everyt-in% you could be loo+in% for on -ere8 Ta+e so0e e;tra ti0e and e;4lore t-e site> *our userna0e and 4ass<ord is for your use only (<-ic- you <ill receive later today)> T-e site&s content and our 4ro%ra0s are also for your use only> $n=oy t-e 0e0bers5only site and c-ec+ bac+ often> (lease 0a+e sure to read over our 4rivacy a%ree0ent belo<> T-is is strictly enforced> If you -ave any Muestions re%ardin% t-is 4lease feel free to e0ail us>

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/ 0ant you a(( to fee( se1y an* confi*ent this year! T-is 4ro%ra0 is an =u04start to your lifelon% =ourney> Ta+e it one ste4 at a ti0e> "alk to me often and don5t 'esitate if you need anyt'in)& I +ant you to succeed0 T-ere are %oin% to be so0e <onderful dailies in t-e <ee+s to co0e includin%: %reat diner reci4es? lifestyle advice and info on 0y ne< favorite 4roducts> 6elco0e to "A'* 7ealt-8 Let your success be%in8 A0y Layne C(T? C7A? Lifestyle $;4ert a0ylayneLda0y-ealt->co0 -tt4:II<<<>da0y-ealt->co0

"A'* 7ealt- A%ree0ent and Ter0s of 9ervice By vie<in% t-e 0aterials in t-is 4ac+a%e? you a%ree to t-e follo<in% ter0s and conditions: 1) Aot to use t-is infor0ation or re4roduce any services fro0 "A'* 7ealt-? t-erein for 4rofit or for distribution to ot-ers> T-e infor0ation cannot be s-ared or discussed in an o4en foru0> 2) To safe%uard t-e infor0ation a%ainst disclosure to ot-ers t-e sa0e de%ree of care as e;ercised <it- one&s o<n infor0ation of a si0ilar nature> 3) Aot to disclose t-e infor0ation to ot-ers? <it-out t-e <ritten 4er0ission of "A'* 7ealt-> )) To understand t-at le%al action <ill be ta+en if t-is confidentiality a%ree0ent is bro+en>

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"A'* 7ealt- Lifestyle (ac+a%e

T-is 4ac+a%e is your %o5to docu0ent for all t-in%s nutrition and lifestyle8 If so0et-in% isn&t -ere and you <ould li+e it to be:contact us8 3ela; and read it t-rou%-8

Table of Contents:
(1) 6-at is 7olistic Autrition (2) 6-en and 6-at do I $atJ (3) Alco-ol Consu04tion ()) *our Ae< Lifestyle (,) 9e;y 9+in (.) T-e I04ortance of Ta+in% (-otos ( ) A0y Layne2s Lifestyle (ac+a%e 3eca4
9o0e of you -ave already started t-e O3 6ee+ Fat BlasterO and so0e of you -ave 4ic+ed out a date to start8 Bot- are %reat8 7ere is a list of a fe< t-in%s t-at I do to 0a+e sure t-at I stay on 4oint and %et t-e best results8 2he more focuse* an* 3on point3 you are the better an* faster your resu(ts 0i(( be! I'(C3TAAT: I <ant to clarify t-at t-is is not about bein% Os+inny>O T-is is about s-eddin% access fat? buildin% a stron% lean body? -avin% e;tra ener%y? feelin% truly -ealt-y and livin% a lon% -a44y life8 6e are not about starvation8 6e are about 7$ALT78 T-e side effect of eatin% cleanJJJ A sli0? lean body? a -ei%-tened se; drive? clear and %lo<in% s+in? a0a@in% self estee0? t-e feelin% of acco04lis-0ent and doin% so0et-in% for you8888 T-e trut- is? <-en you ta+e t-ese ste4s for you? it 0a+es everyone in your life? lives better> *ou <ill be -a44ier? -ave a bounce in your ste4> *ou <ill -ave t-e e;tra ener%y to run <it- t-e c-ildrenP you <on2t t-in+ t<ice about 4uttin% on t-e s<i0suitP you <ill be e;cited for every day8 T-is 4ro%ra0 can c-an%e so 0uc- in your life:if you let it> I <ant everyone to s4read t-e 0essa%e of 7$ALT78 Healt' is a stron) lean ,ody and e(eryone can 'a(e t'at0

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'hat is -o(istic 4utrition555

Cur 4ro%ra0 is based on a -olistic nutrition a44roac-> 6e e0body t-e mind ,ody and soul connection> 6e believe in e0otional balance as <ell as a clean eatin% lifestyle> 6e eli0inate all 4reservatives? artificial su%ars? c-e0icals? and saturated fats> Anyt-in% ,o$ed or fake s-ould be eli0inated fro0 t-e diet> 6e focus on a nutrient dense? +'ole foods diet> It is i04ortant to vie< your food as t-e fuel t-at 0aintains your 0ind and body> It is i04ortant to ensure you are only consu0in% t-e best foods> 6-enever 4ossible choose organic> 6e understand t-is isn&t al<ays 4ossible or available but try to 0a+e s0art c-oices> T-in%s li+e lettuce and s4inac- s-ould al<ays be or%anic> (roducts <it- a s-ell -ave so0e for0 of 4rotection fro0 c-e0icals but if you can c-oose or%anic? do so8

'hen an* 'hat *o / )at555

I04ortant Aotes: It is best to vary your c-oices durin% t-e day> Try not to eat t-e sa0e 0eal t<ice in one day> *ou are %oin% to be -avin% ,5. 0ini 0eals durin% t-e day> *ou <ill be eatin% every 2 ! 3 -ours> T-is is to boost your 0etabolis0 and s4read your ener%y t-rou%-out t-e day> (re4arin% your 0eals t-e ni%-t before is al<ays a %reat idea8

+rtificia( S0eeteners Limit artificia( s0eeteners6 9tudies -ave s-o<n t-at alt-ou%- t-ey 0ay be lo< in calories t-ey can cause <ater retention? bloatin%? and di%estive 4roble0s> If you are usin% s<eeteners? try to li0it t-e a0ount you consu0e durin% t-e day> 9<itc-in% to 9tevia is your best c-oice> T-ere are 0any different brands out t-ere and so0e are better t-an ot-ers> If you try a 9tevia t-at is bitter and do not li+e it si04ly try a different brand> 3e0e0ber not to consu0e %reat a0ounts of 9tevia eit-er> *ou <ant to de4end on t-e foods you are eatin% for natural s<eetness> Rse 9tevia in your "A'* ba+in%? on oat0eal or in your coffee> /ust do not %o overboard>

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Coffee Coffee can be consu0ed u4 to 2 cu4s a day> Coffee s-ould be blac+ or 0ade <it-: Rns<eetened al0ond 0il+ 9+i0 0il+ Rns<eetened soy 0il+

*ou can also add a 4ac+et of 9tevia to your coffee> T-is could ta+e so0e ti0e to %et used to if you are used to su%ar and crea0> It is a c-an%e you <ill <ant to 0a+e ri%-t a<ay at t-e start of your 4ro%ra0> Teas and -erbal teas are -i%-ly reco00ended> T-ere are a <ide variety of teas out t-ere> 7(ease keep in min* that tea an* coffee *o not account for any of your 0ater intake6 -ea(thy 8ats T-is 4ro%ra0 includes -ealt-y fats as a necessity for 4ro4er <ei%-t loss> 7ealt-y fats are <-at 0a+e our s+in %lo< and our -air s-ine> T-ey are <onderful and underrated> 6e <ill 4rovide you <it- %reat c-oices and a %uideline e;4lainin% <-en to eat t-e0> T-e Rdo&s Cil brand found in t-e refri%erator of your natural food store is a 4erfect oil for your ni%-tti0e fat> T-is oil is not a coo+in% oil ! it is a oil t-at cannot be -eated but can be 4laced over <ar0 foods> Cne Tbs4 of t-is oil every evenin% can do <onders for your s+in and <ei%-t loss8 If you cannot find t-is brand of o0e%a 35.5Q natural oil feel free to 4ic+ u4 an o0e%a 35.5 Q su44le0ent (t-ese are found in a %el ca4 for0 to ta+e as directed on t-e label) and use any of t-e ot-er natural oils listed in your S$T or -ealt-y fats colu0n in t-e nutrition %uide belo<> Con*iments an* Spices Condi0ents are allo<ed on t-e 4lan> 6e reco00end any natural? su%ar5free or lo<5in5 su%ar or c-e0ical free condi0ents or s4ices> Condi0ents do -ave to be 0easured> T-e %eneral rule for condi0ents is 1 Tbs4 4er 0eal> As lon% as your s4ices are sodiu0 free t-ey are #free5food& and can be used any ti0e> (lease also see your #free5food list& for <ays to dress u4? s4ice u4 and add 4unc- to your 0eals> 11 Table of Contents 1 'e0ber2s Area 1 Foru0 1 3eci4es 1 'eal (lan 1 Blo%

Free foods are =ust t-at ! free> *ou can eat t-e0 anyti0e <it- any 0eal or snac+> Ta+e advanta%e of t-ese> 8(a1 "i%estion and eli0ination are +ey in t-is 4ro%ra0> T-e best <ay to 0a+e t-is -a44en is 1 Tbs4 of Ground Fla;seed on your 0ornin% oat0eal or 4rotein 4anca+e> Fla; is a -ealt-y fat but also <or+s as a 0ild la;ative t-at cleans out t-e intestines> T-is? in turn? s4eeds u4 <ei%-t loss> Aot to 0ention 5 fla; 0a+es you feel full lon%er> "id you +no< t-at at any %iven ti0e you can be carryin% u4 to 1D lbs of <aste in your syste0J Include fla; everyday> 'ater You shou(* be *rinking ".# (iters of 0ater a *ay6 If you are not drin+in% t-is 0uc<ater 0a+e sure you increase slo<ly> Braggs +pp(e Ci*er 9inegar A %reat addition to clean eatin% is ta+in% a s-ot of Bra%%s A44le Cider Fine%ar once a day> T-is -as a0a@in% effects on blood su%ar +ee4in% t-e0 even and brea+in% do<n bro<n fat8 I say Bra%%s brand because t-ere -as been conclusive studies <it- t-is brand> *ou are free to try ot-er brands but t-is is 0y nu0ber one 4ic+> 3e0e0ber t-at your eatin%? <ater and <or+outs are <-at <ill 0a+e t-e bi%%est c-an%es> ,u(tivitamin 6e believe t-at everyone s-ould be on a -i%-5Muality 0ultivita0in> "e4endin% on <-at brands are available to you your best c-oices are al<ays at your local -ealt- food store> 9o0e %reat brands <e en=oy are Uuest? /a0eson and Aatural Factors> Also? everyone s-ould be ta+in% a fis-5oil ca4sule> T-is is to ensure you are %ettin% your C0e%a 35.5Q reMuire0ents>

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Review: Ground fla; once 4er day %ets t-in%s 0ovin%> *ou <ill be drin+in% 35) liters of <ater 4er day> Li0it yourself to 2 cu4s of coffee 4er day> *ou need to -ave a %ood Muality 0ultivita0in and a fis-5oil ca4sule>

+(coho( Consumption
Li0it your alco-ol inta+e> Alco-ol <or+s a%ainst us in 0any <aysP it slo<s do<n t-e 0etabolis0? 0a+es our body %o into fat storin% 0ode? 0a+es us -un%ry? -as no -ealt-y in%redients? and turns into su%ar once it enters our body> Alco-ol consu04tion affects t-e body for at least 2) -ours after bein% consu0ed> 2his is not to say you can never *rink again! *our 0eal 4lan <ill include one c-eat 0eal C3 c-eat drin+s 4er <ee+> Alco-ol consu04tion ti4s: If you are %oin% to -ave drin+s for your treat t-is <ee+ c-oose a clear -ard liMuor or <ine> If you c-oose t-e -ard liMuors 0a+e sure to 0i; <it- lo<5su%ar 0i;es> 94ar+lin% <ater <it- fres- sMuee@ed li0e is a %reat c-oice> Aever %o for t-e su%ary drin+s> If you&re %oin% to -ave #drin+s& 0a+e sure you eat on54lan all day and =ust stic+ <it- t-e drin+s as your treat> 'a+e sure to -ave a %lass of <ater in5bet<een eac- coc+tail>

9ee t-e 4rivate site for 0ore "A'* Coc+tail C4tions>

4ote: 2he 8at B(aster is a Deto1 7(an ; Do not consume a(coho( 0hi(e on this p(an6

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Your 4e0 -ea(thy Lifesty(e!

It is i04ortant to understand t-at t-is is a (ifesty(e change> 6e do not <ant you to 4ut any unnecessary 4ressure on yourself> T-is is a 4rocess and you <ill continue to %et better and stron%er> S(eep S(eep is a huge factor in 0eight (oss an* overa(( hea(th6 'ost 4eo4le don&t reali@e t-at 0uc- of t-e <ei%-t loss 4rocess and 0uscle buildin% -a44ens <-en you slee4> It is a necessity> $veryone s-ould ai0 for 5N -ours a ni%-t> 6e understand t-at busy lifestyles 0a+e t-is difficult but it -as to beco0e a 4riority not only for su4erficial reasons but for lon%evity and 0ental -ealt- as <ell> Lack of s(eep 0i(( e<ua( (ack of resu(ts6 'eighing Yourse(f *our body ta+es time to ad=ust to any ne< 4lan> 6ater <ei%-t? 0uscle develo40ent? and -or0onal c-an%es can all c-an%e t-e nu0ber on t-e scale> 6e don&t <ant you to <ei%- yourself for t-e first <ee+> 6-ere our 4ro%ra0 is not a SfadT and <e are ai0in% for lon%5ter0 results <e <ant you to lose body fat at t-e a44ro4riate rate> T-is is 152 4ounds 4er <ee+> T-is <ill ensure t-at <e are losin% =ust fat and not 0uscle> 6e are re4ro%ra00in% your body8 *ou <ill only be <ei%-in% yourself once 4er <ee+ at t-e sa0e ti0eIsa0e day ! $very <ee+> "'e ,est idea is to +ake u% 6aturday mornin) 7 +ei)' yourself do your c'eck-in and ,e done +it' it& Check./ns *our c-ec+5ins are e0ailed out to you every 9aturday> 2hey are to be returne* Satur*ay or Sun*ay6 It is a %reat idea to ta+e 4ictures of yourself <it- your c-ec+5in as <ell> T-is is really i04ortant to see t-e 4ro%ress> 9o0eti0es t-e scale doesn&t tell t-e <-ole 4icture>

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7rotein 7o0*er (rotein 4o<der is a %reat t-in% for everyone to -ave in -is or -er cu4board8 6e all -ave t-ose ti0es <-ere <e don2t feel li+e coo+in%? don2t -ave t-e ti0e? -ave not-in% in t-e -ouse etc> T-is is a %reat <ay to %et it in8 Loo+ at t-e labels8 *ou&re loo+in% for a 4rotein 4o<der <it- 2D% of 4rotein 4er servin%? around ,% of carbo-ydrates or less? and less t-an 2% of su%ar> T-ere are %reat ones out t-ere and so0e not so %reat8 T-ere are lots of reci4es on t-e "A'* <ebsite usin% 4rotein 4o<der> C-ec+ out t-e lin+ to our best 4rotein bars? balls and 0uffins -ere: -tt4:II<<<>da0y-ealt->co0I2D11IDNIda0ys5best54rotein5ball5bar5and50uffin5reci4esI -unger Do not starve on this program! If you are feelin% -un%ry tell 0e> 6e <ill ada4t your 0eal 4lan accordin%ly> "e4endin% on -o< you <ere livin% before you 0ay find yourself <antin% off54lan foods for t-e first <ee+ or t<o> T-e cravin%s <ill subside as you ada4t to your -ealt-ier lifestyle> 'a+e sure you do your c-ec+5ins> T-ey are a 0ust> T-ey +ee4 you accountable and true to your %oals>

Se1y Skin!
6-en losin% <ei%-t it is e;tre0ely i04ortant to take care of your skin> *our s+in is an a0a@in% or%an t-at <ill s-rin+ and for0 to your ne< body es4ecially <-en ta+en care of 4ro4erly> 6-en <e are %oin% t-rou%- t-ese c-an%es our body needs e;foliation and 0oisture 0ore t-an ever> *ou s-ould be e;foliatin% your body at least once 4er <ee+ and 0oisturi@in% daily> T-is ensures tone? overall %lo<? and can 4revent or reduce t-e loo+ of stretc- 0ar+s> 4B' Sugar Scrub . ,y +((.2ime 8avorite Sugar Scrub I love usin% a su%arIsalt scrub <-ile I a0 in t-e s-o<er>

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'a+e sure you -ave a ric- body butter or lotion t-at you are usin% everyday> 3i%-t out of t-e s-o<er in t-e 0ornin% is t-e best ti0e> Cf course? I a0 an advocate for all natural 4roducts <-erever t-ey can be used> 4B' is my favorite for bo*y care> T-ey co0e in yu00y flavors t-at you can&t %et enou%- of> I 4ersonally %o t-rou%- buc+ets of t-e desire body butter and body scrub> 'ari%old is t-eir 0ost 4o4ular scent> I a0 even +no<n to 4ut t-e body butter on t-e ends of 0y -air at ni%-t> "irections for a44lyin% natural su%arIsalt scrub: 1> 9te4 out of t-e <ater and a44ly your salt scrub> 2> 9crub it all5over s4endin% so0e e;tra ti0e on t-e +nees and elbo<s> 3> T-en? rinse off>

=ergens )1press Bo*y ,oisturi>er

A 0ust to +ee4 yourself loo+in% vibrant is to add a self5tanner or tinted 0oisturi@er to your re%i0en> 2his a(one can make you (ook up to ? (bs thinner an* a** that @0hat have you been *oingA <ua(ity to your (ook6 T-is is a Muic+ 4ic+ 0e u4 t-at 0a+es a <o0an feel fabulous> If you -ave never been for a s4ray tan I -i%-ly reco00end it8 It is a %reat treat to boo+ yourself for t-is treat0ent> T-ese tans can last u4 to 1D days <-en ta+en care of 4ro4erly> Boo+ one before a s4ecial event or a ni%-t on t-e to<n> Cn a daily basis tinte* moisturi>ers are <onderful because t-ey build a natural loo+in% tan over ti0e> *ou can use t-ese everyday (I su%%est before bed) or every second day> If you are %oin% to c-oose a self5tanner I reco00end usin% it at ni%-t before bed> To +ee4 your %lo< I su%%est every second day 0i;in% it <it- 0oisturi@er> T-is <ill ensure you +ee4 your tan <it-out %oin% overboard (you <ant to loo+ natural <it- a %lo< not fresfro0 'e;ico>>>-e-e)> 'i; in a cou4le dro4s of self5tanner in your re%ular facial 0oisturi@er>

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=ergens is a stand5by favorite for everyone> Great colour and %reat 4rice8 T-ey -ave t-e e;4ress and re%ular tinted 0oisturi@er> T-e $;4ress is a 0ore saturated colour t-at ac-ieves a dar+ tan <it-in 3 days> T-e tinted 0oisturi@er could be used daily>

/mportance of 7hotos
It 0ay see0 li+e a 4ain in t-e butt to ta+e a <ee+ly 4-oto but loo+in% bac+ you <ill be so %rateful> 6it- your <ee+ly c-ec+5in <e reco00end you ta+e a 4-oto of yourself> T-ere are a fe< reasons for t-is: 1> 6-en %ettin% close to a %oal t-e nu0bers on t-e scale can so0eti0es not be a 4ro4er indication of body transfor0ation> Your bo*y is going to change shape an* composition6 2> For yourself? -avin% t-is visual reference can be e1citing an* motivating6 I +no< for 0yself I did not <ant to ta+e a before 4-oto> I a0 so -a44y t-at I did8 3> (-otos +ee4 you on 4oint 5 It +e4t 0e on 4oint <ee+ly and no< to s-are 0y story <it- ot-ers is 4riceless>

+my LayneBs

C)C+7

...

Duick 2ips an* Cemin*ers!

Let2s focus on eli0inatin% all artificial s<eeteners and 4roducts out of our diet> Let2s 0a+e sure t-at 4re54ac+a%ed foods are not cree4in% bac+ in8 Concentrate on <-ole natural foods for t-e entire fa0ily> Al<ays buy or%anic <-ere you can8 T-is includes your 0eat and e%%s8 Al<ays loo+ for free5ran%e or%anic> If you can buy or%anic do so8 'a+e sure you are %ettin% a %ood source of 4rotein at every 0eal? eatin% every 253 -ours? only consu0in% -ealt-y fats? li0itin% alco-ol consu04tion? drin+in% at least 35) liters of <ater a day and avoidin% c-e0icals8 "o not starve on t-is 4lan8 If you find yourself -un%ry you can increase your 4rotein (4ortion si@es of e%% <-ites? c-ic+en? fis-? etc>) and you can al<ays add 0ore ve%etables888 1

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6-en %rocery s-o44in%? only buy t-e foods on your list> If it&s not on your 0eal 4lan (or <e -aven&t tal+ed about it) don&t brin% it into your -o0e> At "A'* 7ealt- I reco00end t-at eac- of 0y clients ta+e a %ood Muality 0ulti5 vita0in? o0e%a 35.5Q ca4sules and 1 tables4oon of %round fla; in t-e 0ornin%> I <ould su%%est t-e sa0e to eac- of you> T-e fla; is a0a@in%8 *ou are %oin% to be eatin% every 253 -ours> 6e are re54ro%ra00in% your body8 "oin% so s4eeds u4 your 0etabolis0 and -el4s you burn fat> *our body says S-ey? I&0 %oin% to be %ettin% 0ore in a cou4le -ours:I&ll burn t-is as ener%y>T Goin% lon% 4eriods of ti0e <it-out eatin% 0a+es your body store fat? 4eriod> 'a+e sure you are %ettin% your <ater8 If you -ave a -ard ti0e re0e0berin%? -ave a bottle <it- you and carry it around8 Vno< t-at at every 0eal and snac+ you 0ust drin+ a bottle> It is a c-allen%e at first? but li+e anyt-in% do it for a fe< days and it <ill turn into a -abit8 Try to use lo<5sodiu0? lo< su%ar condi0ents> Lo<5sodiu0 soy? 0ustard? -ot sauce? salsa are all %reat c-oices> Get rid of t-e salt8 9ee full list belo<> Get to +no< your s4ices8 94ice is a0a@in%8 All s4ices are 0ore t-an <elco0e8 Cinna0on in t-e 0ornin% on your oat0eal is t-e B$9T8 Cinna0on is +no<n to balance blood su%ars8 It also co0bats bad breat-88 6o<> 6e -ave a list of foods t-at are +no<n as OfreeO> T-is 0eans t-at you can add t-ese foods to any 0eal at anyti0e8 9ee #free5food& list belo<> Rse t-ese foods to dress u4 your 0eals8 9ic+ of e%% <-itesJJJ 9cra0ble your e%% <-ites <it- t-e 4e44ers? onion? 0us-roo0s and dress <itso0e salsa8 7ello888 *u00y888 And sooo %ood for you8 Rse so0e self tanner8 9ounds <eirdJJJ $veryone feels %reat <it- a little color8 Ta+e care of your s+in> *ou <ill feel %reat doin% so> Ta+e t-e e;tra 2 0inutes to 4ut on a %reat 0oisturi@er after you s-o<er> *ou <ant to treat your s+in %reat <-ile your body is s-rin+in%8 1N

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)E2C+ /nfo:
9isua(i>e If you are %oin% a<ay and -ave a %oal to fit into a s<i0suit? -an% it u4 <-ere you can see it everyday8 "'is +ill kee% you )oin)0 It5s a )reat (isual reminder0 If you aren2t %oin% for t-e suit? 4ut a 4icture of a fit <o0an on your frid%e or so0e<-ere you <ill see it often> It is 0otivatin%8 Also 5 tal+ %reat to yourself8 Vno< t-at you are reac-in% your %oals8 Tal+in% do<n to yourself (OI don2t +no< if I can do itO? OIt2s -ardO) <ill not do anyt-in% %ood for you8 T-is is for you8 Tal+ to yourself t-e <ay you <ould 0otivate your best friend8 Vno< you can do anyt-in% you set your 0ind to8 Stay +ccountab(e $veryday <rite do<n your: 'eals 6ater 6or+outs

C-ec+in% t-e0 off <-en you do t-e0 +ee4s yourself accountable> T-is can be invi%oratin%8 T-ere is not-in% better t-en c-ec+in% off 0y daily list8 $very ni%-t before bed I 0a+e a list for t-e 0ornin% 5 T-en I c-ec+ t-e0 off as I do t-e08 9ettin% %oals and reac-in% t-e0 is t-e best feelin%8 Treat yourself to t-is daily8 If you -ave a sli4 u4? <rite do<n <-at you are %oin% to do t-e ne;t day8 6-at can you i04roveJ 6-ere can you ste4 it u4J Vee4 t-is all 4ositive8 It doesn2t -ave to be fancy> *ou can %et a =ournal at t-e dollar store? use an old binder? a scratc- 4ad? anyt-in%8

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7rintF 7rintF 7rint 6e su%%est all "A'* 0e0bers 4rint off t-eir "A'* (ro%ra0s and 4ut t-e0 into a "A'* folder <it- any ot-er info t-ey %et8 *ou s-ould also 4rint off your 0eal 4lan and 4ut it u4 in your +itc-en8 Your )nergyG 9urround yourself <it- OCan5do 4eo4le8T 6-en so0eone -as so0et-in% ne%ative to say t-in+ to yourself OAot 9oO and <al+ a<ay> I understand t-at you cannot 4-ysically <al+ a<ay fro0 so0e 4eo4le in all situations but can <al+ a<ay e0otionally> DonHt 0aste your energy on negative peop(e6 $ven <-en you <ant so badly to say so0et-in% bac+>>> "on2t8 "on2t feed into t-e ener%y> /ust t-in+ OAot 9o?O ta+e a dee4 breat- and 0ove on> 6-en you -ave a tea0 around you t-at su44orts you and s-ares in your interests: 6o<? it is so 4o<erful8 *ou +no< <-at your 4arents used to say 89ou are +'o you 'an) +it'8 6ell studies -ave s-o<n it -as so0e trut-> 9o <atc- <-o you invite into your life8 7ut your energy into the peop(e that make you fee( goo*! 4otes to You: W*ou 0ay find it easier to 4re4 so0e of your food for t-e <ee+ on 9unday> For e;a04le: do u4 a bi% batc- of steel cut oat0eal> *ou can scoo4 out your 4ortion <-en you need it and -eat it u4> W*ou are a busy <o0an> ,ake the coo(er your best frien*6 7ave easy snac+s and foods to %rab> 7ardboiled e%% <-ites are a 4erfect <ay to %et 4rotein in on t-e %o> W$atin% at <or+ ! <-en you are in a 4inc- you s-ould -ave your e;tra c-ic+en or <-atever 4rotein you -ad t-e ni%-t before and add t-at to a salad you buy at <or+> If you need a carb %rab a 1DDE <-ole %rain <ra4> All carbo-ydrates s-ould be <-ole %rain> 1DDE <-ole %rain? bro<n rice? etc s-ould be t-e only labels you see> Bro<n rice 4asta and bro<n rice ca+es are t<o t-in%s to loo+ for> If it is <-ite or -as <-ite flour don&t eat it or buy it> 2D Table of Contents 1 'e0ber2s Area 1 Foru0 1 3eci4es 1 'eal (lan 1 Blo%

Labe( rea*ing 5 If you don&t +no< every in%redient don&t buy it>

8/4+L 2-OUI-2
Last but not least8 Give it your all8 6e all -ave bad days8 /ust %et bac+ u4 and +ee4 on 0ovin%8 T-is is not all or not-in%8 It is about <-at you can do better today8 I am 'ere for eac' of you0 5 A0y Layne C(T? C7A? Lifestyle $;4ert

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