JJ’S 30-DAY
FLAT BELLY
CHALLENGE
WORKBOOK
JJ’s 30-DAY
FLAT BELLY CHALLENGE
Guidelines
Welcome to the 30-Day Flat Belly Challenge! This program uses proven strategies to melt away belly fat and
naturally reveal your sexy, slim waistline. My entire team and I are available in the VIP Facebook Group to
encourage, support and answer questions to ensure you have success on this Challenge.
These are the 5 things that you must do for JJ's 30-Day Flat Belly Challenge, as these are the most important
ways to lose belly fat fast.
1. Cleanse the Colon.
4. Sleep 8 Hours.
2. Detox the Liver.
5. Complete the 30-Day Ab
If you clean the gut, you’ll lose the gut! It is important to
cleanse the digestive tract to eliminate waste and toxins in
the gut. You can use any of our colon cleansing methods
weekly, including Mag07, Salt Water Flush, Colonics, etc.
The liver is responsible for metabolizing fats and carbs
in the body. By detoxing the liver, we accelerate fat
burning in the body, so be sure to use one of our liver
cleansing methods, such as Apple Cider Vinegar, Liver
Rescue, or Livatone.
Those who sleep 8 hours or more burn twice as much fat
as those who sleep less than 6 hours. Additionally, sleep
deprivation leads to food cravings, particularly for sweet
and starchy foods.
and Squat Challenge.
Details are on the following page.
3. Avoid White Foods.
There are certain foods that cause your body to store
belly fat. You will want to avoid these foods to get the
best results: white pasta, white breads, white rice, and
white sugar. When you eat these foods, you begin
storing fat in as little as 2 hours.
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30-DAY
AB & SQUAT CHALLENGE
Week #__________
1
2
3
4
5
6
10 sit ups
10 crunches
25 squats
20 sit ups
15 crunches
30 squats
5 sit ups
20 crunches
35 squats
10 sit ups
25 crunches
40 squats
5 sit ups
10 crunches
20 squats
15 sit ups
30 crunches
50 squats
7
8
9
10
11
12
20 sit ups
35 crunches
55 squats
30 sit ups
40 crunches
60 squats
REST DAY
10 sit ups
10 crunches
25 squats
40 sit ups
50 crunches
65 squats
45 sit ups
60 crunches
70 squats
13
14
15
16
17
18
5 sit ups
5 crunches
5 squats
10 sit ups
10 crunches
10 squats
20 sit ups
30 crunches
20 squats
25 sit ups
30 crunches
45 squats
40 sit ups
50 crunches
60 squats
REST DAY
19
20
21
22
23
24
5 sit ups
5 crunches
5 squats
10 sit ups
10 crunches
25 squats
20 sit ups
15 crunches
35 squats
25 sit ups
20 crunches
45 squats
10 sit ups
40 crunches
55 squats
10 sit ups
50 crunches
65 squats
25
26
27
28
29
30
15 sit ups
60 crunches
65 squats
20 sit ups
70 crunches
85 squats
REST DAY
25 sit ups
80 crunches
95 squats
30 sit ups
90 crunches
95 squats
40 sit ups
100 crunches
100 squats
www.JJSmithOnline.com All Rights Reserved. © Copyright 2016
JJ’s 30-DAY
FLAT BELLY CHALLENGE
Week #__________
Day
1
2
3
4
5
Cleanse
the Colon
Detox
the Liver
Avoid
White
Foods
Sleep
8 Hours
Abs &
Squats
www.JJSmithOnline.com All Rights Reserved. © Copyright 2016
6
7
JJ’s 30-DAY
FLAT BELLY CHALLENGE
Week #__________
Day
1
2
3
4
5
Cleanse
the Colon
Detox
the Liver
Avoid
White
Foods
Sleep
8 Hours
Abs &
Squats
www.JJSmithOnline.com All Rights Reserved. © Copyright 2016
6
7
JJ’s 30-DAY
FLAT BELLY CHALLENGE
Week #__________
Day
1
2
3
4
5
Cleanse
the Colon
Detox
the Liver
Avoid
White
Foods
Sleep
8 Hours
Abs &
Squats
www.JJSmithOnline.com All Rights Reserved. © Copyright 2016
6
7
JJ’s 30-DAY
FLAT BELLY CHALLENGE
Week #__________
Day
1
2
3
4
5
Cleanse
the Colon
Detox
the Liver
Avoid
White
Foods
Sleep
8 Hours
Abs &
Squats
www.JJSmithOnline.com All Rights Reserved. © Copyright 2016
6
7
JJ’s 30-DAY
FLAT BELLY CHALLENGE
Week #__________
Day
1
2
3
4
5
Cleanse
the Colon
Detox
the Liver
Avoid
White
Foods
Sleep
8 Hours
Abs &
Squats
www.JJSmithOnline.com All Rights Reserved. © Copyright 2016
6
7