14.day
14
.day
d i p Ra Weight Loss Plan
Daily
Action Plan © Elkaim Group International, Inc.
Table of Contents 3
R E L A X … J U ST FO LLOW TH E P L A N
4 M O R N I N G V I S UA L I Z AT IO N/ M E DI TAT IO N 5 5 - M I N UTE G R AT I TU D E M E DI TAT IO N 6
E XE RCI S E
7 A F E W P OI NTE RS B E FO R E W E B EGI N
8
DAY 1
9
DAY 2
10
DAY 3
11
DAY 4
1 2
DAY 5
13
DAY 6
14
DAY 7
15
DAY 8
16
DAY 9
17
DAY 10
1 8
DAY 1 1
19
DAY 1 2
20
DAY 1 3
21
DAY 1 4
22 W H AT N E X T ? B E YO N D TH E 1 4 - DAY R A PI D W E IG HT LO S S P L A N
14-Day Rapid Weight Loss Plan | Daily Action Plan
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Daily Action Plan
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.
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.
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.
These include: ■■ Morning Visualization/Meditation ■■ 5-Minute Gratitude Meditation ■■ Exercise
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).
14-Day Rapid Weight Loss Plan | Daily Action Plan
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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: ■■ 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.
■■ 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.
■■ Now begin to visualize the week, month, and year ahead. Visualize what you want to be/do/have in the long term now.
■■ 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.
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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.
■■ 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.
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:
■■ 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?”
■■ 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.
14-Day Rapid Weight Loss Plan | Daily Action Plan
■■ 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.
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Daily Action Plan
Exercise Exercise 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. Fire Up Your Workouts
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!
With this 14-day Rapid Weight Loss Plan you also get TWO followalong 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.
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.
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.
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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.
Helpful Reminders
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.
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.
What to Expect
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.
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.
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”.
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!
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Daily Action Plan
T O D AY ’ S D AT E :
Day 1 7:00AM
8:30AM — B REAKFAST
Morning Visualization/Meditation 7:15AM
5:00PM
Blueberry Morning 10:30AM — M ID-MORNING SNACK
1 glass of lemon water 1 cup of dandelion root tea
(OPTIONAL)
1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts)
At least 30 minutes of exercise which can include walking, running, yoga, working out (Recommended: Iso Burn)
6:30PM — D INNER
Green Soup 12:00PM
7:30AM
Move your body for at least 30 minutes — workout, run, walk, deep breathing, etc…
Side of Roasted Rosemary Sweet Potatoes
Take a brisk 20–30 minute walk 8:30PM 12:30PM — L UNCH
1 cup of peppermint tea
Broccoli Soup
Complete 5-minute gratitude meditation
Side of Tabouli 3:00PM — M ID-AFTERNOON SNACK
(OPTIONAL)
Raw veggies with Hummus
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Daily Action Plan
T O D AY ’ S D AT E :
Day 2 7:00AM
8:30AM — B REAKFAST
Morning Visualization/Meditation 7:15AM
5:00PM
The Green Cleaner
At least 30 minutes of exercise which can include walking, yoga, etc…
10:30AM — M ID-MORNING SNACK
1 glass of lemon water
(OPTIONAL)
6:30PM — D INNER
Carrot Salad
Zucchini Pasta with Pesto
1 cup of nettle tea
12:00PM
Take a brisk 20–30 minute walk
7:30AM
At least 30 minutes of exercise which can include walking, yoga, etc…
8:30PM
1 cup of licorice root tea 12:30PM — L UNCH
Complete 5-minute gratitude meditation
Fresh Veggie Stir-Fry 3:00pm — MID-AFTERNOON SNACK Green Superfood Juice (barley grass, wheat grass, etc…) Raw veggies with Baba Ghanouj
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Daily Action Plan
T O D AY ’ S D AT E :
Day 3 7:00AM
8:30AM — B REAKFAST
Morning Visualization/Meditation 7:15AM
5:00PM
Green Revolution
Move your body for at least 30 minutes
10:30AM — M ID-MORNING SNACK
1 glass of lemon water 1 cup of dandelion root tea
(OPTIONAL)
1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts)
At least 30 minutes of exercise which can include walking, running, yoga, working out (Recommended: Bodyweight Blast)
Tomato and Lentil Dhal with Almonds 8:30PM
12:00PM
7:30AM
6:30PM — D INNER
1 cup of chamomile tea
Take a brisk 20–30 minute walk
Complete 5-minute gratitude meditation
12:30PM — L UNCH
Garlic and Spinach Soup Sweet Potato Fries with Garlic Mayonnaise 3:00PM — M ID-AFTERNOON SNACK
(OPTIONAL)
Green Superfood Juice (barley grass, wheat grass, etc…) 1 apple
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Daily Action Plan
T O D AY ’ S D AT E :
Day 4 7:00AM
8:30AM — B REAKFAST
Morning Visualization/Meditation
5:00PM
The Cleaning Lady
Move your body for at least 30 minutes
Refreshing Cucumber Salad
7:15AM
1 glass of lemon water 1 cup of nettle tea
6:30PM — D INNER
10:30AM — M ID-MORNING SNACK
(OPTIONAL)
1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts)
Squash Spaghetti with Tomato Basil Sauce 8:30PM
1 cup of peppermint tea
7:30AM
At least 30 minutes of exercise
12:00PM
Complete 5-minute gratitude meditation
Take a brisk 20–30 minute walk 12:30PM — L UNCH
Rockin’ Moroccan Warm Salad 3:00PM — M ID-AFTERNOON SNACK
(OPTIONAL)
Green Superfood Juice (barley grass, wheat grass, etc…) 1 pear
14-Day Rapid Weight Loss Plan | Daily Action Plan
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Daily Action Plan
T O D AY ’ S D AT E :
Day 5 7:00AM
8:30AM — B REAKFAST
Morning Visualization/Meditation 7:15AM
5:00PM
Creamy Zingy Limey Smoothie 10:30AM — M ID-MORNING SNACK
1 glass of lemon water 1 cup of dandelion root tea
(OPTIONAL)
1 apple or pear or berries
6:30PM — D INNER
Rawsagna
12:00PM
Take a brisk 20–30 minute walk
7:30AM
At least 30 minutes of exercise which can include walking, running, yoga, working out (Recommended: Full Body Metabolic Conditioning)
Move your body for at least 30 minutes — work out, run, walk, deep breathing, etc…
8:30PM
1 cup of licorice root tea
12:30PM — L UNCH
Complete 5-minute gratitude meditation
Chic Pea and Kale Bowl 3:00PM — M ID-AFTERNOON SNACK
(OPTIONAL)
Guacamole with Raw Veggies
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Daily Action Plan
T O D AY ’ S D AT E :
Day 6 7:00AM
8:30AM — B REAKFAST
Morning Visualization/Meditation 7:15AM
5:00PM
Mister Sprout
Move your body for at least 30 minutes
10:30AM — M ID-MORNING SNACK
1 glass of lemon water 1 cup of nettle tea
(OPTIONAL)
1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts) 1 apple, pear, or berries
Spaghetti and “Meatballs” in Marinara Sauce 8:30PM
7:30AM
Move your body for at least 30 minutes
6:30PM — D INNER
1 cup of chamomile tea
12:00PM
Take a brisk 20–30 minute walk
Complete 5-minute gratitude meditation
12:30PM — L UNCH
Leek and Onion Soup Sprout Salad with Basic Vinaigrette 3:00PM — M ID-AFTERNOON SNACK
Green Superfood Juice (barley grass, wheat grass, etc…)
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Daily Action Plan
T O D AY ’ S D AT E :
Day 7 7:00AM
8:30AM — B REAKFAST
Morning Visualization/Meditation 7:15AM
5:00PM
Almond Sunflower Cereal 10:30AM — M ID-MORNING SNACK
1 glass of lemon water 1 cup of dandelion root tea
(OPTIONAL)
1 apple, pear, or berries
6:30PM — D INNER
Cream of Tomato Soup
12:00PM
Marinated Broccoli
Take a brisk 20–30 minute walk
7:30AM
At least 30 minutes of exercise
Move your body for at least 30 minutes — work out, run, walk, deep breathing, etc…
8:30PM
12:30PM — L UNCH
Detox Soup
1 cup of peppermint tea
Marinated Asparagus
Complete 5-minute gratitude meditation
3:00PM — M ID-AFTERNOON SNACK
(OPTIONAL)
Green Superfood Juice (barley grass, wheat grass, etc…) 1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts)
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Daily Action Plan
T O D AY ’ S D AT E :
Day 8 7:00AM
8:30AM — B REAKFAST
Morning Visualization/Meditation
5:00PM
Gut Healer
Move your body for at least 30 minutes — work out, run, walk, deep breathing, etc…
Beet and Carrot Salad
7:15AM
1 glass of lemon water 1 cup of nettle tea
10:30AM — M ID-MORNING SNACK
(OPTIONAL)
6:30PM — D INNER
Green Superfood Juice (barley grass, wheat grass, etc…)
7:30AM
Broccoli-Kale Soup Spinach and Roasted Garlic Salad
1 apple, pear, or berries
At least 30 minutes of exercise which can include walking, running, yoga, working out (Recommended: your choice of workout)
8:30PM
12:00PM
1 cup of licorice root tea
Take a brisk 20–30 minute walk
Complete 5-minute gratitude meditation 12:30PM — L UNCH
Broccoli, Pea, and Almond Salad 3:00PM — M ID-AFTERNOON SNACK
(OPTIONAL)
1 avocado with Basic Vinaigrette
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Daily Action Plan
T O D AY ’ S D AT E :
Day 9 7:00AM
8:30AM — B REAKFAST
Morning Visualization/Meditation 7:15AM
5:00PM
Liver Booster
Move your body for at least 30 minutes
10:30AM — M ID-MORNING SNACK
1 glass of lemon water 1 cup of dandelion root tea
(OPTIONAL)
1 apple, pear, or berries
Black Bean Chili
12:00PM
8:30PM
Take a brisk 20–30 minute walk
7:30AM
At least 30 minutes of exercise
6:30PM — D INNER
1 cup of chamomile tea Complete 5-minute gratitude meditation
12:30PM — L UNCH
Red, Orange, and Green Salad 3:00PM — M ID-AFTERNOON SNACK
(OPTIONAL)
1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts)
14-Day Rapid Weight Loss Plan | Daily Action Plan
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Daily Action Plan
T O D AY ’ S D AT E :
Day 10 7:00AM
8:30AM — B REAKFAST
Morning Visualization/Meditation 7:15AM
5:00PM
Refresh 10:30AM — M ID-MORNING SNACK
1 glass of lemon water 1 cup of dandelion root tea
(OPTIONAL)
1 apple, pear, or berries
6:30PM — D INNER
Sweet and Savoury Swiss Chard Medley
12:00PM
Leftovers from Black Bean Chili (or other)
Take a brisk 20–30 minute walk
7:30AM
At least 30 minutes of exercise which can include walking, running, yoga, working out (Recommended: workout of choice)
Move your body for at least 30 minutes — work out, run, walk, deep breathing, etc…
8:30PM
12:30PM — L UNCH
1 cup of peppermint tea
Good Old Fashion Vegetable Soup 3:00PM — M ID-AFTERNOON SNACK
Complete 5-minute gratitude meditation (OPTIONAL)
Veggie Dip with raw veggies
14-Day Rapid Weight Loss Plan | Daily Action Plan
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Daily Action Plan
T O D AY ’ S D AT E :
Day 11 7:00AM
8:30AM — B REAKFAST
Morning Visualization/Meditation 7:15AM
5:00PM
Coconut Blue-Cranberry Smoothie 10:30AM — M ID-MORNING SNACK
1 glass of lemon water 1 cup of nettle tea
Move your body for at least 30 minutes (OPTIONAL)
1 apple, pear, or berries
Moroccan Kale Soup Leftovers (if any remain)
12:00PM
Take a brisk 20–30 minute walk
7:30AM
At least 30 minutes of exercise
6:30PM — D INNER
8:30PM
1 cup of licorice root tea
12:30PM — L UNCH
Complete 5-minute gratitude meditation
Pesto Salad 3:00PM — M ID-AFTERNOON SNACK
(OPTIONAL)
1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts)
14-Day Rapid Weight Loss Plan | Daily Action Plan
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Daily Action Plan
T O D AY ’ S D AT E :
Day 12 7:00AM
8:30AM — B REAKFAST
Morning Visualization/Meditation 7:15AM
5:00PM
The Purifier 10:30AM — M ID-MORNING SNACK
1 glass of lemon water 1 cup of nettle tea
(OPTIONAL)
1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts)
Move your body for at least 30 minutes — work out, run, walk, deep breathing, etc… 6:30PM — D INNER
Super Greens
1 apple, pear, or berries
Sprouted Lentil Salad
7:30AM
At least 30 minutes of exercise which can include walking, running, yoga, working out (Recommended: workout of choice)
12:00PM 8:30PM
Take a brisk 20–30 minute walk
1 cup of chamomile tea 12:30PM — L UNCH
Complete 5-minute gratitude meditation
Pinto Bean Salad with Vampire Vinaigrette 3:00PM — M ID-AFTERNOON SNACK
(OPTIONAL)
Green Superfood Juice (barley grass, wheat grass, etc…)
14-Day Rapid Weight Loss Plan | Daily Action Plan
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Daily Action Plan
T O D AY ’ S D AT E :
Day 13 7:00AM
8:30AM — B REAKFAST
Morning Visualization/Meditation 7:15AM
5:00PM
Clean Protein
Move your body for at least 30 minutes
10:30AM — M ID-MORNING SNACK
1 glass of lemon water 1 cup of dandelion root tea
(OPTIONAL)
Green Superfood Juice (barley grass, wheat grass, etc…)
6:30PM — D INNER
Vegetable Tagine (with quinoa option) 8:30PM
1 apple, pear, or berries
1 cup of peppermint tea
7:30AM
At least 30 minutes of exercise
12:00PM
Complete 5-minute gratitude meditation
Take a brisk 20–30 minute walk 12:30PM — L UNCH
Good Old Green Salad 3:00PM — M ID-AFTERNOON SNACK
(OPTIONAL)
Raw veggies with Hummus
14-Day Rapid Weight Loss Plan | Daily Action Plan
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Daily Action Plan
T O D AY ’ S D AT E :
Day 14 7:00AM
8:30AM — B REAKFAST
Morning Visualization/Meditation 7:15AM
5:00PM
The Energizer 10:30AM — M ID-MORNING SNACK
1 glass of lemon water 1 cup of nettle tea
(OPTIONAL)
1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts)
Move your body for at least 30 minutes — work out, run, walk, deep breathing, etc… 6:30PM — D INNER
Ratatouille 12:00PM
7:30AM
At least 30 minutes of exercise which can include walking, running, yoga, working out (Recommended: workout of choice)
8:30PM
Take a brisk 20–30 minute walk
1 cup of licorice root tea 12:30PM — L UNCH
Complete 5-minute gratitude meditation
Spicy Broccoli and Sprout Medley 3:00PM — M ID-AFTERNOON SNACK
(OPTIONAL)
Onion Butter with veggies
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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?” You can also turn to the arsenal of recipes that came with your Defeating Diabetes Kit and enjoy them to your heart’s content.
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:
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.
Do you want to continue looking and feeling this way?
Now it’s up to you.
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.
Great work!
14-Day Rapid Weight Loss Plan | Daily Action Plan
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2015 © Elkaim Group International, Inc.
.day
d i p Ra Weight Loss Plan
Daily
Action Plan © Elkaim Group International, Inc.
Table of Contents 3
R E L A X … J U ST FO LLOW TH E P L A N
4 M O R N I N G V I S UA L I Z AT IO N/ M E DI TAT IO N 5 5 - M I N UTE G R AT I TU D E M E DI TAT IO N 6
E XE RCI S E
7 A F E W P OI NTE RS B E FO R E W E B EGI N
8
DAY 1
9
DAY 2
10
DAY 3
11
DAY 4
1 2
DAY 5
13
DAY 6
14
DAY 7
15
DAY 8
16
DAY 9
17
DAY 10
1 8
DAY 1 1
19
DAY 1 2
20
DAY 1 3
21
DAY 1 4
22 W H AT N E X T ? B E YO N D TH E 1 4 - DAY R A PI D W E IG HT LO S S P L A N
14-Day Rapid Weight Loss Plan | Daily Action Plan
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© Elkaim Group International, Inc.
Daily Action Plan
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.
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.
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.
These include: ■■ Morning Visualization/Meditation ■■ 5-Minute Gratitude Meditation ■■ Exercise
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).
14-Day Rapid Weight Loss Plan | Daily Action Plan
3
© Elkaim Group International, Inc.
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: ■■ 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.
■■ 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.
■■ Now begin to visualize the week, month, and year ahead. Visualize what you want to be/do/have in the long term now.
■■ 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.
14-Day Rapid Weight Loss Plan | Daily Action Plan
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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.
■■ 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.
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:
■■ 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?”
■■ 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.
14-Day Rapid Weight Loss Plan | Daily Action Plan
■■ 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.
5
© Elkaim Group International, Inc.
Daily Action Plan
Exercise Exercise 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. Fire Up Your Workouts
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!
With this 14-day Rapid Weight Loss Plan you also get TWO followalong 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.
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.
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.
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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.
Helpful Reminders
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.
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.
What to Expect
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.
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.
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”.
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!
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Daily Action Plan
T O D AY ’ S D AT E :
Day 1 7:00AM
8:30AM — B REAKFAST
Morning Visualization/Meditation 7:15AM
5:00PM
Blueberry Morning 10:30AM — M ID-MORNING SNACK
1 glass of lemon water 1 cup of dandelion root tea
(OPTIONAL)
1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts)
At least 30 minutes of exercise which can include walking, running, yoga, working out (Recommended: Iso Burn)
6:30PM — D INNER
Green Soup 12:00PM
7:30AM
Move your body for at least 30 minutes — workout, run, walk, deep breathing, etc…
Side of Roasted Rosemary Sweet Potatoes
Take a brisk 20–30 minute walk 8:30PM 12:30PM — L UNCH
1 cup of peppermint tea
Broccoli Soup
Complete 5-minute gratitude meditation
Side of Tabouli 3:00PM — M ID-AFTERNOON SNACK
(OPTIONAL)
Raw veggies with Hummus
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Daily Action Plan
T O D AY ’ S D AT E :
Day 2 7:00AM
8:30AM — B REAKFAST
Morning Visualization/Meditation 7:15AM
5:00PM
The Green Cleaner
At least 30 minutes of exercise which can include walking, yoga, etc…
10:30AM — M ID-MORNING SNACK
1 glass of lemon water
(OPTIONAL)
6:30PM — D INNER
Carrot Salad
Zucchini Pasta with Pesto
1 cup of nettle tea
12:00PM
Take a brisk 20–30 minute walk
7:30AM
At least 30 minutes of exercise which can include walking, yoga, etc…
8:30PM
1 cup of licorice root tea 12:30PM — L UNCH
Complete 5-minute gratitude meditation
Fresh Veggie Stir-Fry 3:00pm — MID-AFTERNOON SNACK Green Superfood Juice (barley grass, wheat grass, etc…) Raw veggies with Baba Ghanouj
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Daily Action Plan
T O D AY ’ S D AT E :
Day 3 7:00AM
8:30AM — B REAKFAST
Morning Visualization/Meditation 7:15AM
5:00PM
Green Revolution
Move your body for at least 30 minutes
10:30AM — M ID-MORNING SNACK
1 glass of lemon water 1 cup of dandelion root tea
(OPTIONAL)
1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts)
At least 30 minutes of exercise which can include walking, running, yoga, working out (Recommended: Bodyweight Blast)
Tomato and Lentil Dhal with Almonds 8:30PM
12:00PM
7:30AM
6:30PM — D INNER
1 cup of chamomile tea
Take a brisk 20–30 minute walk
Complete 5-minute gratitude meditation
12:30PM — L UNCH
Garlic and Spinach Soup Sweet Potato Fries with Garlic Mayonnaise 3:00PM — M ID-AFTERNOON SNACK
(OPTIONAL)
Green Superfood Juice (barley grass, wheat grass, etc…) 1 apple
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Daily Action Plan
T O D AY ’ S D AT E :
Day 4 7:00AM
8:30AM — B REAKFAST
Morning Visualization/Meditation
5:00PM
The Cleaning Lady
Move your body for at least 30 minutes
Refreshing Cucumber Salad
7:15AM
1 glass of lemon water 1 cup of nettle tea
6:30PM — D INNER
10:30AM — M ID-MORNING SNACK
(OPTIONAL)
1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts)
Squash Spaghetti with Tomato Basil Sauce 8:30PM
1 cup of peppermint tea
7:30AM
At least 30 minutes of exercise
12:00PM
Complete 5-minute gratitude meditation
Take a brisk 20–30 minute walk 12:30PM — L UNCH
Rockin’ Moroccan Warm Salad 3:00PM — M ID-AFTERNOON SNACK
(OPTIONAL)
Green Superfood Juice (barley grass, wheat grass, etc…) 1 pear
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Daily Action Plan
T O D AY ’ S D AT E :
Day 5 7:00AM
8:30AM — B REAKFAST
Morning Visualization/Meditation 7:15AM
5:00PM
Creamy Zingy Limey Smoothie 10:30AM — M ID-MORNING SNACK
1 glass of lemon water 1 cup of dandelion root tea
(OPTIONAL)
1 apple or pear or berries
6:30PM — D INNER
Rawsagna
12:00PM
Take a brisk 20–30 minute walk
7:30AM
At least 30 minutes of exercise which can include walking, running, yoga, working out (Recommended: Full Body Metabolic Conditioning)
Move your body for at least 30 minutes — work out, run, walk, deep breathing, etc…
8:30PM
1 cup of licorice root tea
12:30PM — L UNCH
Complete 5-minute gratitude meditation
Chic Pea and Kale Bowl 3:00PM — M ID-AFTERNOON SNACK
(OPTIONAL)
Guacamole with Raw Veggies
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Daily Action Plan
T O D AY ’ S D AT E :
Day 6 7:00AM
8:30AM — B REAKFAST
Morning Visualization/Meditation 7:15AM
5:00PM
Mister Sprout
Move your body for at least 30 minutes
10:30AM — M ID-MORNING SNACK
1 glass of lemon water 1 cup of nettle tea
(OPTIONAL)
1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts) 1 apple, pear, or berries
Spaghetti and “Meatballs” in Marinara Sauce 8:30PM
7:30AM
Move your body for at least 30 minutes
6:30PM — D INNER
1 cup of chamomile tea
12:00PM
Take a brisk 20–30 minute walk
Complete 5-minute gratitude meditation
12:30PM — L UNCH
Leek and Onion Soup Sprout Salad with Basic Vinaigrette 3:00PM — M ID-AFTERNOON SNACK
Green Superfood Juice (barley grass, wheat grass, etc…)
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Daily Action Plan
T O D AY ’ S D AT E :
Day 7 7:00AM
8:30AM — B REAKFAST
Morning Visualization/Meditation 7:15AM
5:00PM
Almond Sunflower Cereal 10:30AM — M ID-MORNING SNACK
1 glass of lemon water 1 cup of dandelion root tea
(OPTIONAL)
1 apple, pear, or berries
6:30PM — D INNER
Cream of Tomato Soup
12:00PM
Marinated Broccoli
Take a brisk 20–30 minute walk
7:30AM
At least 30 minutes of exercise
Move your body for at least 30 minutes — work out, run, walk, deep breathing, etc…
8:30PM
12:30PM — L UNCH
Detox Soup
1 cup of peppermint tea
Marinated Asparagus
Complete 5-minute gratitude meditation
3:00PM — M ID-AFTERNOON SNACK
(OPTIONAL)
Green Superfood Juice (barley grass, wheat grass, etc…) 1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts)
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Daily Action Plan
T O D AY ’ S D AT E :
Day 8 7:00AM
8:30AM — B REAKFAST
Morning Visualization/Meditation
5:00PM
Gut Healer
Move your body for at least 30 minutes — work out, run, walk, deep breathing, etc…
Beet and Carrot Salad
7:15AM
1 glass of lemon water 1 cup of nettle tea
10:30AM — M ID-MORNING SNACK
(OPTIONAL)
6:30PM — D INNER
Green Superfood Juice (barley grass, wheat grass, etc…)
7:30AM
Broccoli-Kale Soup Spinach and Roasted Garlic Salad
1 apple, pear, or berries
At least 30 minutes of exercise which can include walking, running, yoga, working out (Recommended: your choice of workout)
8:30PM
12:00PM
1 cup of licorice root tea
Take a brisk 20–30 minute walk
Complete 5-minute gratitude meditation 12:30PM — L UNCH
Broccoli, Pea, and Almond Salad 3:00PM — M ID-AFTERNOON SNACK
(OPTIONAL)
1 avocado with Basic Vinaigrette
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Daily Action Plan
T O D AY ’ S D AT E :
Day 9 7:00AM
8:30AM — B REAKFAST
Morning Visualization/Meditation 7:15AM
5:00PM
Liver Booster
Move your body for at least 30 minutes
10:30AM — M ID-MORNING SNACK
1 glass of lemon water 1 cup of dandelion root tea
(OPTIONAL)
1 apple, pear, or berries
Black Bean Chili
12:00PM
8:30PM
Take a brisk 20–30 minute walk
7:30AM
At least 30 minutes of exercise
6:30PM — D INNER
1 cup of chamomile tea Complete 5-minute gratitude meditation
12:30PM — L UNCH
Red, Orange, and Green Salad 3:00PM — M ID-AFTERNOON SNACK
(OPTIONAL)
1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts)
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Daily Action Plan
T O D AY ’ S D AT E :
Day 10 7:00AM
8:30AM — B REAKFAST
Morning Visualization/Meditation 7:15AM
5:00PM
Refresh 10:30AM — M ID-MORNING SNACK
1 glass of lemon water 1 cup of dandelion root tea
(OPTIONAL)
1 apple, pear, or berries
6:30PM — D INNER
Sweet and Savoury Swiss Chard Medley
12:00PM
Leftovers from Black Bean Chili (or other)
Take a brisk 20–30 minute walk
7:30AM
At least 30 minutes of exercise which can include walking, running, yoga, working out (Recommended: workout of choice)
Move your body for at least 30 minutes — work out, run, walk, deep breathing, etc…
8:30PM
12:30PM — L UNCH
1 cup of peppermint tea
Good Old Fashion Vegetable Soup 3:00PM — M ID-AFTERNOON SNACK
Complete 5-minute gratitude meditation (OPTIONAL)
Veggie Dip with raw veggies
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Daily Action Plan
T O D AY ’ S D AT E :
Day 11 7:00AM
8:30AM — B REAKFAST
Morning Visualization/Meditation 7:15AM
5:00PM
Coconut Blue-Cranberry Smoothie 10:30AM — M ID-MORNING SNACK
1 glass of lemon water 1 cup of nettle tea
Move your body for at least 30 minutes (OPTIONAL)
1 apple, pear, or berries
Moroccan Kale Soup Leftovers (if any remain)
12:00PM
Take a brisk 20–30 minute walk
7:30AM
At least 30 minutes of exercise
6:30PM — D INNER
8:30PM
1 cup of licorice root tea
12:30PM — L UNCH
Complete 5-minute gratitude meditation
Pesto Salad 3:00PM — M ID-AFTERNOON SNACK
(OPTIONAL)
1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts)
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Daily Action Plan
T O D AY ’ S D AT E :
Day 12 7:00AM
8:30AM — B REAKFAST
Morning Visualization/Meditation 7:15AM
5:00PM
The Purifier 10:30AM — M ID-MORNING SNACK
1 glass of lemon water 1 cup of nettle tea
(OPTIONAL)
1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts)
Move your body for at least 30 minutes — work out, run, walk, deep breathing, etc… 6:30PM — D INNER
Super Greens
1 apple, pear, or berries
Sprouted Lentil Salad
7:30AM
At least 30 minutes of exercise which can include walking, running, yoga, working out (Recommended: workout of choice)
12:00PM 8:30PM
Take a brisk 20–30 minute walk
1 cup of chamomile tea 12:30PM — L UNCH
Complete 5-minute gratitude meditation
Pinto Bean Salad with Vampire Vinaigrette 3:00PM — M ID-AFTERNOON SNACK
(OPTIONAL)
Green Superfood Juice (barley grass, wheat grass, etc…)
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Daily Action Plan
T O D AY ’ S D AT E :
Day 13 7:00AM
8:30AM — B REAKFAST
Morning Visualization/Meditation 7:15AM
5:00PM
Clean Protein
Move your body for at least 30 minutes
10:30AM — M ID-MORNING SNACK
1 glass of lemon water 1 cup of dandelion root tea
(OPTIONAL)
Green Superfood Juice (barley grass, wheat grass, etc…)
6:30PM — D INNER
Vegetable Tagine (with quinoa option) 8:30PM
1 apple, pear, or berries
1 cup of peppermint tea
7:30AM
At least 30 minutes of exercise
12:00PM
Complete 5-minute gratitude meditation
Take a brisk 20–30 minute walk 12:30PM — L UNCH
Good Old Green Salad 3:00PM — M ID-AFTERNOON SNACK
(OPTIONAL)
Raw veggies with Hummus
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Daily Action Plan
T O D AY ’ S D AT E :
Day 14 7:00AM
8:30AM — B REAKFAST
Morning Visualization/Meditation 7:15AM
5:00PM
The Energizer 10:30AM — M ID-MORNING SNACK
1 glass of lemon water 1 cup of nettle tea
(OPTIONAL)
1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts)
Move your body for at least 30 minutes — work out, run, walk, deep breathing, etc… 6:30PM — D INNER
Ratatouille 12:00PM
7:30AM
At least 30 minutes of exercise which can include walking, running, yoga, working out (Recommended: workout of choice)
8:30PM
Take a brisk 20–30 minute walk
1 cup of licorice root tea 12:30PM — L UNCH
Complete 5-minute gratitude meditation
Spicy Broccoli and Sprout Medley 3:00PM — M ID-AFTERNOON SNACK
(OPTIONAL)
Onion Butter with veggies
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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?” You can also turn to the arsenal of recipes that came with your Defeating Diabetes Kit and enjoy them to your heart’s content.
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:
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.
Do you want to continue looking and feeling this way?
Now it’s up to you.
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.
Great work!
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