_______________________________________________________
TABLE OF CONTENTS
Mindset…………………………………………………………………………….…….……1-2
Know The Goal……………………………………………………………………….….3-4-5
7 Day Fat Flush……………………………………..………………………………………6-7
What Fitness and Exercise Program Is Right For You?.........................8
Contact Burn Camp…………………………………………………………………………9
Nutrition 101 – What You Need To Know…………………10-11-12-13-14
Sample Meal Plan…………………………………………………………………………15
Make It Happen!...............................................................................16
Don’t Let Tomorrow Find You Wishin’
MIND SET
Hello and Congratulations! Yes, congratulations on taking your first step toward being the person
you want to be both physically and mentally. It was important that this guide started off talking
about the most important part in putting together a health and fitness program and that is mindset.
Mindset is you telling yourself that you can and will do something. Once you believe that you can do
something you will start to see a huge change in the way things around you happen. Whether you’re
interested in a fitness program to lose body fat, gain muscle, increase flexibility, or just get yourself
into great physical and mental shape it all begins with having the right mindset. This means getting
rid of any negative aspects of your life, those things that can bring you down or get you side tracked
and away from your goal. What we normally find is that most people can stay focused on their own
for about 2 to 3 days tops, and then life happens and we simply go right back into the same routine
that we were previously in. I’ve often heard and now believe that it takes 21 days to make
something a habit, and that is what the right mindset will help you do.
This short guide is set up to help you create good habits in a 21 day period so that you can achieve
your goals. Our first step in the mindset process is knowing WHY we want change.
Let me ask you a few questions on next page and I would like for you to write down the answers of a
separate piece of paper. Your answers can be as simple as Yes/No or you can be more descriptive!
-1-

Are you in good physical shape?

Do you need/want to lose weight and if so how much?

Why do you want to lose weight?

Are you looking to build muscle?

Are you willing to sacrifice and be discipline for just 21 days to see for yourself if you can
create new healthy habits?

Do you know how many calories you consume on a daily basis?

Do you know how many calories you burn on a daily basis?

Do you have any injuries that will keep you from exercise?

How important is it to you to change your lifestyle for the better?
By answering these questions you will have the information you need to get your mindset right!
If you don’t feel like you’re in good physical shape then we know that’s what to work on, and if
you’re willing to show some discipline and dedication this guide will walk you through step by
step to help you get where you want to be. You have to know your WHY, maybe it’s for long
term health, maybe it’s to feel better around your husband or wife, maybe it’s to show your
children that good health is something they need to focus on, whatever your reason, that
becomes your WHY!!
You have to go into this plan with the Mindset that YOU WILL SUCCEED!!!!
-2-
KNOW THE GOAL
One thing that I always tell my clients is that you have to Know The Goal. What this means is that
once you have the mindset that you’re going to make changes, and you know your why we need to
put a step by step process into place to be sure that it happens. When you start a diet plan of any
type in which is different from what you’ve been doing, your body will want to resort back to the way
things were. It’s just inevitable, if you cut back sugar, your body is going to crave it, if you cut back
carbs, your body will crave them, once you start working out and are sore the next day, the body will
always want things to stay the same, but with the right mindset, you can make the changes and in
time the body and mind will have adapted to the new you and how you’re living your life.
-3-
Here are some step by step ways of creating and focusing on your goal.

Know your weight: This chart tells you what a healthy weight range is for your body type.
If you’re not in a healthy range then we now know that one of our goals has to be to get into
that healthy range.
That just became goal # one. Now we need to figure out how to get there, and it all comes
down to nutrition and exercise which we will talk about in the next two chapters. When
setting your goals toward change, healthy weight gives you something to shoot for and a
measurable target, but please please please remember that weight is just a guideline and not
something to get hung up on. In many cases you may gain a pound in your first couple weeks
because you’re replacing fat with muscle which weighs more than fat, but what you will want
to notice most importantly is how do your clothes fit?
-4-
Ok, so let’s set your goals, below are some questions for you to answer
to help get started.

What is my target weight goal, and how many pounds is that to lose?
(We will work off of a plan to lose around 1 or more pounds of fat per week)

How many days per week can I exercise and at what times are best for me?
(You want to shoot for at least 3 days per week but preferably 5)

What is my food budget per week and how much time do I have to prepare meals?
(You will need to set aside time to cook your meals)

Do I have someone that I can share my goals with to help keep me accountable?
(Finding someone to share your goals with and motivate you is very important)

What are my short term 60 Day Goals?
60 Days is a great place to start, don’t worry where you’ll be in a year,
let’s take it a couple of months at a time!!!
-5-
7 DAY FAT FLUSH
To start your journey, in the first 7 days you want to clean out the system and in particular the
liver. The liver is our fat burning organ, it is specifically designed to regulate fat burned into
energy. Most people don’t realize that the liver is also responsible for detoxifying the body and
disposing of anything the body doesn’t want. For example, sugar, alcohol, tobacco, and toxins in
the air that hit our skin and enter the blood stream must all be processed and disposed of and all
of that happens in the liver. If you’re taking in these toxins the liver must focus all its time and
energy on disposing of them and can no longer help you regulate how much fat is burned up as
energy, and when this happens fat becomes stored in and around the body in places that we
don’t want it to be. Once the fat is there it is extremely difficult to get rid of, unless we are
exercising and eating healthy. So this fat flush is also a liver detox that is going to help you clean
your system to ensure that the liver gets back to work and is processing body fat.
-6-
Here’s how the 7 Day Fat Flush Detox Works
Per Day For 7 Days

One Gallon of Purified Water

2 Bags of Organic Dandelion Root Tea

2 TBS of Unsweetened Knuddsen’s Cranberry Juice

½ of a Fresh Organic Lemon Squeezed
Pour two cups of purified water into a pot, bring to a hot temp. Steep two tea bags for 10 minutes!
Add 2 Tablespoons of Knuddsens Cranberry Juice
Squeeze ½ a cut organic lemon into the pot
Once all ingredients are in the pot pour back into the 1 gallon jug and drink whole gallon in one day.
You will repeat this process for 7 days, and while it may sound like some work is involved, it totals
about 10 minutes of your day to prepare the drink, and this is where mindset comes into play, your
health has become top priority so you need to be willing to do what it takes to get where you want to
be. This is the first step of your 21 days, seeing if you can commit to something as easy as a drink for
7 full days! Taking the fat away is the toughest part, but once it’s off and if this plan is followed
thoroughly it will be very easy for you to maintain keeping it off!
This fat flush is the first part of proving to yourself that you “Know Your Why”, you “Know The Goal”
and that you are committed to making it happen!!!
-7-
What Fitness Is Right For You?
So, we’ve figured out our goals, we know why we want to hit these goals, and we’ve committed to
detoxifying the body and kick starting the fat burning process. Now we want to figure out what type
of fitness is best for you. What separates this part for everyone is past exercise experience and any
injuries or limitations you may have. BUT no matter what the most important thing you have to do:
IS START SOMETHING
There are many many types of fitness that you can participate in, but I am going to suggest and
recommend group fitness classes. You may have just said to yourself, “I don’t want to exercise if
front of other people, I’m too self-conscience” Well, that’s not going to cut it this time, and here’s
why, you can’t allow what someone else thinks keep you from your goal…..Remember you’re
committed, you know your why, you know the goal, it doesn’t matter what anyone else thinks. Here
is why I recommend group fitness; in a room of people that are all working toward the same goal as
you, it will become a motivator for you to keep going when you want to give up and believe me,
chances are if you’re working hard enough, you may want to give up. People in group fitness classes
help motivate you, cheer you on, and be there to help support you. While you may not think that
now, believe me, in a short amount of time you will meet a few people in the class and you’ll be able
to hold each other accountable for showing up and giving it your all. I’ve seen far too many times
(Myself Included) where people will go to a gym on their own, be tired from the day and just decide
to leave. That is not going to get you where you want to go, so look into group classes and try a few
out. Find something that meets your needs and be sure you’re participating in weight training as
well as high intensity training. The best way to do this is by participating in a Bootcamp. You will
want a class that is 45 minutes at minimum, most are around an hour so you should be fine there.
-8-
Look up to see if you have a Burn Bootcamp in your area www.burnbootcamp.com
-9-
NUTRITION 101
So the first thing to know here is that 80% of losing fat or building muscle happens in the
kitchen. You need to be disciplined and go into this part of the program committed to
putting healthy foods into your body so that the body can use every nutrient to your benefit!
Let’s talk about caloric intake real quick, a pound of fat is equal to 3500 calories, and in order
to lose body fat you must burn more calories than you consume. If you were to burn 2500
calories per day and consume 2000 calories of food each day you could expect to lose about
a pound of body fat per week. It is within a healthy limit for you to burn 700 calories more
than you eat a day to be able to lose about 2 pounds per week at a healthy rate. Now you
may lose more weight according to the scale, but you’ll be losing water weight as well. There
are few more factors that go into how we set up our meal plan and we’ll go into that in just a
moment, but we start with calories because the only way to lose anything is with calorie
deficit. Take a look at this photo, this is a comparison of what 5 pounds of fat looks like
compared to 5 pounds of muscle.
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NUTRITION 101
The reason it is so important for me to show the photo on the previous page is that in your
first month you may not see a huge difference in weight when standing on a scale, the
reason being you will be creating more muscle, so the scale may actually show that you
weigh a couple of pounds more than you did, but please DO NOT get discouraged, in that
same amount of time you should notice your clothes are fitting better and you will absolutely
be feeling healthier. It will take the body a little bit of time to adjust to your new healthy
lifestyle, so give it the time it deserves. I often tell my clients not to step on a scale for the
first 30 days, this is to avoid any discouragement, our society has become completely
obsessed with what the scale says, and I’m telling you now that the scale does not matter for
the 1st six weeks. Also remember this when thinking nutrition; what we’re trying to do is
speed up our metabolism, and nothing does that better than muscle, and muscle uses fat for
its energy source, so that more muscle we build, that faster our metabolism works, in turn
helping us burn more calories.
Muscle is the name of the game!
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NUTRITION 101
So let’s talk about Protein, Carbohydrates and Fat. All three play a very important role in
having a balanced diet and all play a role in either helping to burn body fat, or build muscle.
Have you ever tried or know someone who has tried a low carb diet, lost a lot of weight and
then within a very short amount of time gained twice as much weight back? The reason is,
the body is very smart and it needs carbohydrates for proper brain function as well as for
some organs to work properly. So what happens is, you starve your body of carbs , you lose
a lot of weight, but when you’re done with that diet and start to eat carbs again the body
says; “I don’t know if you’re ever going to give me carbs again, so I’m taking these, I’m
turning them into FAT and storing them on your sides where you don’t want them and where
you will never be able to get them again haha”. Seriously, this is the body doing what’s best
for the survival of the body , it has gone into survival mode stored all those carbs and now
you or the person you know has gained back twice as much weight. I tell you this so you
understand why it’s important to have balance in the diet. Fat is the same thing, just
because something says fat free doesn’t mean it’s good for you, or that’s it’s not going to
affect your health. The body needs good fats for proper function of organs, but also by
eating good fats, you’re ensuring the body knows how to process and metabolize good fats,
when the body has digested all of the fats you’ve consumed it is still in the mode of looking
for fat to process and it starts to use body fat that has been stored as it’s source for energy
when you’re in a low intensity cardio state.
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NUTRITION 101
Now that you know how many calories you consume has a direct effect on you hitting your
target goals and that fat, carbs and proteins must be consumed within a balanced plan, let’s
talk about how much of each. If your goal is to lose body fat you will want to have a deficit
of 500 to 1000 calories per day, if you’re trying to gain weight you will want to consume 500
to 1500 more calories per then you burn. The average person will burn 2000 calories per
day, just living life, so let’s use that as our baseline. You burn 2000 calories plus whatever you
burn in the gym, call it another 500 for this example; so you’re assuming 2500 calories being
burned per day. From there you will determine how many calories you need to consume to
hit your goal. You were able to see from the BMI chart above what your target weight
should be, so using that number and the below equation, lets see what your ratios should be
for losing weight or gaining muscle.
What is your current body weight?
__________
What is your Target body weight?
__________
How many calories do you burn per day?
__________
To lose weight how many calories will you eat a day?
__________
How fast you want to lose body fat is up to you, so if you want to lose 2 pounds per week, you need
to consume 1000 less calories per day than you burn. We NEVER want to go less than 1200 calories
per day, the body needs at least 1200 to ensure that the metabolism is going at 100% all day long.
So next let’s figure how much protein, carbs and fat?
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TO LOSE BODY FAT (Rule of Thumb, but can be adjusted)

1 Gram of Carbs Per Body Pound (So a 130 pound person will have 130 grams)

1.25 Grams of Protein Per Body Pound

.25 Grams of Fat Per Body Pound
TO GAIN MUSCLE

1.5 Grams of Carbs Per Body Pound

1.5 to 2.0 Grams of Protein Per Body Pound

.25 Grams of Fat Per Body Pound
These are basic fundamentals you need to keep on track to get to your desired goal. Everyone is
different and everyone likes to eat different things, so instead of giving you a meal plan to follow, I’ve
given you guidelines for how to set up your meal plan. And I’ve listed several very healthy foods to
incorporate in your plan. I’ve also included a sample plan for losing body fat so you can see how they
may be set up. I’ve also included one Meal Replacement Protein Shake on each plan and notice my
recommended choice is Shaklee 180, which has a perfect ratio of carbs, protein and fat and is also
packed with Leucine, an amino acid which signals the body to burn body fat but not muscle which is
exactly what we’re trying to do. Another reason I always recommend Shaklee products is because I
can trust what they’re putting in their product. No artificial flavors, colors, sweeteners or anything
that could be harmful to the body. By getting the Embrace Change Guide you’ve been added to my
newsletter email list in which you’ll be receiving very helpful information about how to read labels,
what foods to look out for as well as information on what supplements are right for you.
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SAMPLE MEAL PLAN
Let’s go ahead and take a look at a sample meal at around 2000 calories. I’ve added several foods
you can adjust to what you need and what you like to eat. Adjust Accordingly!!
Almond Silk Unsweetened Milk 1 Cup
Shaklee 180 Shake
3oz Avocado
Organic Oats 1/2 Cup
1/3 Cup Raspberry
cal
30
170
141
150
30
pro
1
16
3
5
1
carb
0.5
18
6
27
6.5
Fat
2.5
3
12
3
0
4oz Hormone Free Chicken Breast
1 Whole Egg
Almond Mozz Cheese
Spinach 2 Cups
186
90
63
14
37
7
7
2
0
0
2
2
4
7
3
0
Kale2 Cups
10oz sweet potato
1 Serving Black Beans
Cherry Tomatoes 1/2 Cup
14
200
110
14
2
0
7
0
2
50
19
3
0
1
0
6oz Grass Fed Beef Filet
1 Whole Egg
1/4 cup Quinoa
Broccoli 5oz
Almond Mozz Cheese
240
90
150
50
63
44
7
5
5
7
0
0
27
10
2
7
7
3
0
3
Wild Caught Halibut 4 ounce filet
Almond Mozz Cheese
Veganaise
Vitalizer
CLA
150
63
90
20
50
24
7
0
0
2
1
3
3
9
4oz Wild Caught Salmon
1 Whole Egg
1/4 cup Quinoa
Broccoli 5oz
Almond Mozz Cheese
204
90
150
50
63
2178
28
7
5
5
7
187
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5
0
0
27
10
2
178
8
7
3
0
3
75.5
MAKE IT HAPPEN
Whether you’re trying to lose body fat, or gain muscle mass you’re going to use the above
spreadsheet the same way. Now wait, before you say that seems too complicated let me assure you
that’s not, and that it IS the most important thing for you to get your head around if you’re going to
find success in health. Take your daily calories needed to achieve your goal, add or subtract calories
as needed and put it on paper. By doing this you’re taking the guesswork out of how to be healthy.
This may take 20 to 30 minutes to do the first time, but once you do it, you’ll see that it makes it very
easy to follow a plan toward success! To also make is easier I’ve provided a list of foods that you can
add into the above chart to fit your lifestyle and the foods that you do like to eat. If there are foods
you would like to eat do an online search of that food looking for nutrition facts and you’ll be able to
make sure you’re keeping to the ratios we spoke about.
Remember this above all else, no matter what has happened to you in your life to get you where
you’re now, all of that is behind you. Tomorrow is a new day and every day after that is what we
make it. If you start to pay close attention to your mindset, having goals to hit and you’re start to
pay close attention to your health, what you eat and how you exercise, then nothing that has
happened before will matter because you’re now on the road to a NEW you, and a you that will
succeed by following these very easy steps. This system is designed to make your transition into a
healthy lifestyle and easy one that you can enjoy and be proud of. Follow the steps, create a goal,
find the fitness that is right for you, set up your new meal plan and you’ll be on your way. They say
that is takes 21 days to create a habit. If you follow this plan for 21 days, not only will it become a
habit, but you will have lost body fat during that time and will see results in a short time.
So figure out what you want and GO GET IT!!!
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