Curves Come Through Challenge

Copyright © 2019 by JJ Smith. All Rights Reserved. www.JJSmithOnline.com

CurvesCOME

THROUGHChallenge

Get Perkier Breasts, a Slimmer Waistline and a Nice, Round Booty!

2JJ’S CURVES COME THROUGH CHALLENGE Copyright © 2019 by JJ Smith. All Rights Reserved. www.JJSmithOnline.com

TABLE OF CONTENTS

Introduction

The Program: How to Do the Curves Come Through (CCT) Challenge

10 Strategies to Get Perkier Breasts, a Slimmer Waistline and a Nice Booty

Vision Board for Inspiration

What to Eat During the Challenge

CCT Strategy Worksheet

Upcoming Challenges in the VIP Group!

The information contained in this eBook is for your education. It is not intended to diagnose, treat, or cure any medical condition or dispense medical advice.

If you decide to follow this plan, you should seek the advice and counsel of a licensed health professional and then use your own judgment.

Important Note to Reader

It is important to obtain proper medical advice before you make any decisions about nutrition, diet, supplements, or other health-related issues that are discussed in this eBook.

Neither the author nor the publisher is qualified to provide medical, financial, or psychological advice or services. The reader should consult an appropriate healthcare professional before heeding any of the advice given in this eBook.


INTRODUCTIONDISCOVER THE SECRETS TO GET PERKIER BREASTS,

A SLIMMER WAISTLINE AND A NICE BOOTY



THE GOALGenerally, when women lose weight, they also lose their bust and booty… but this Challenge will teach you how to keep your breasts perky, your butt firm and your waistline slimmer.

The goal is to have perky boobs without excess weight going to our mid-section at the same time.

So many are scared of plastic surgery and injections and the good news is that those are not the only ways to get fuller breasts, a slimmer waistline and a bigger butt.


BENEFITS OF HAVING KILLER CURVESWith the Curves Come Through Challenge, You’ll:

Increase your self-confidence and increase your happiness when you look in the mirror.

Improve your core strength and balance while minimizing back pain and other spinal issues.

Lower your risk of heart disease and diabetes so you can live longer

Improve your dating and social life because of your sexy, curvy body!

Boost your metabolism and boost your energy levels throughout the day!

THE PROGRAMCURVES COME THROUGH CHALLENGE



HOW TO DO THE CURVES COME THROUGH CHALLENGE

Learn the 10 strategies for getting perkier breasts, a slimmer waistline and a nice booty in 30 days!

Please note that each strategy has a High, Medium or Low next to it. This indicates how impactful and e�ective the strategy is, with High having the greatest e�ect on getting results.

Complete the CCT Strategy Worksheet to identify which strategies you plan to use each day/week during the Challenge.

Decide on what eating lifestyle you plan to follow during the Challenge. This eBook will provide the best 3 options for the greatest results.

Stay motivated and check-in with the VIP Facebook group for support, tips and accountability every day! JJ is also available live every weekday 12-1pm EST to answer any specific questions that you have.


LET’S GET STARTED…There are 10 strategies for achieving perkier breasts, a slimmer waistline and a bigger booty! You may even get results with just three or four strategies, or you may need them all. It depends upon what’s going on in your body, but the more strategies you apply, the greater results you’ll have.

Now, take out your tape measure and take your measurements as follows:

Bust: Take it around your back, and under your arms. It should wrap around the fullest part of your bust.

Waistline: Measure around the narrowest part of your waist.

Butt/Hips: Place the tape measure at the widest part of your hips and wrap it around your butt. Measure your results so you can track the inches melting away.

Weight:

Current Bust size (in inches):

Current Waistline (in inches):

Current Butt/Hip (in inches):

THE 10 STRATEGIESLEARN AND APPLY



THE 10 STRATEGIES1. Build Muscle to Create Curves HIGH

2. Enhance Your Breasts Naturally MEDIUM

3. Boost Estrogen Levels MEDIUM

4. Repair Loose Skin HIGH

5. Get More Quality Sleep MEDIUM

6. Reduce Cortisol Levels HIGH

7. Shrink Your Waistline HIGH

8. Wear the Right Undergarments LOW

9. Consider Waist Training MEDIUM

10. Consider the #1 Non-Invasive Procedure HIGH


BUILD MUSCLE TO CREATE CURVES:30-DAY SQUAT CHALLENGE

DAY 1 20

DAY 2 25

DAY 3 30

DAY 4 REST

DAY 5 40

DAY 6 45

DAY 7 50

DAY 8 REST

DAY 9 60

DAY 10 65

DAY 11 70

DAY 12 REST

DAY 13 80

DAY 14 85

DAY 15 90

DAY 16 REST

1HIGH

DAY 17 100

DAY 18 105

DAY 19 110

DAY 20 REST

DAY 21 115

DAY 22 120

DAY 23 125

DAY 24 REST

DAY 25 130

DAY 26 135

DAY 27 140

DAY 28 REST

DAY 29 145

DAY 30 150


ADD YOUR OWN PICTURE

DAY 1 20

DAY 2 25

DAY 3 30

DAY 4 REST

DAY 5 40

DAY 6 45

DAY 7 50

DAY 8 REST

DAY 9 60

DAY 10 65

DAY 11 70

DAY 12 REST

DAY 13 80

DAY 14 85

DAY 15 90

DAY 16 REST

DAY 17 100

DAY 18 105

DAY 19 110

DAY 20 REST

DAY 21 115

DAY 22 120

DAY 23 125

DAY 24 REST

DAY 25 130

DAY 26 135

DAY 27 140

DAY 28 REST

DAY 29 145

DAY 30 150

BUILD MUSCLE TO CREATE CURVES:30-DAY SQUAT CHALLENGE

1HIGH


Expect to put in some physical work to get a better looking butt. For building butt muscle, squats are the most e�ective exercise. Squats help lift and tone your butt.

I love squats because they can be done anywhere, home or work and without equipment. Squats can be done with or without weights.

Additionally, there are many variations of modified squats for those who struggle with knee problems. Squats will also strengthen your butt, thigh, leg and back muscles. Squats improves your core strength and balance. So many of us have a big booty, but its full of fat and not muscle, so it just looks big, saggy and fat. A more muscular and toned butt is more attractive to most.

It is important to properly do squats. You can only achieve the benefits if you properly execute the squat exercises. You can only achieve the benefits if you execute your squat routines properly.

Squats are the #1 Method for Having a Perfect-Looking Butt!


Lengthen the back of neck

Squeeze shoulder blades back and down

Keep spine straight

Tuck chin, focusing eyes forward and down

Hold arms close to the body for back and chest support

Keep chest open

Tighten abs about 20%

Align knees over feet - never let them pass the front of the toes

Keep feet parallel (Feeling tension in the ankles? Spread toes slightly and pivot heels in)

Reach back with butt and hamstrings

HOW TO DO SQUATS PROPERLYSQUATS


Chest up

MODIFIED SQUATS SUMO SQUATS

Sit back

Keep knees directly above ankles

Toes turned out 45°

HOW TO DO SQUATS PROPERLY


ENHANCE YOUR BREASTS NATURALLY

2MEDIUM

For women, most of our sagging and loose skin is in our breasts. You will be delighted to find out that there are there are natural ways to firm up and increase your breast size that are e�ective alternatives to surgery.

Natural breast enhancement is not new and is absolutely possible for those who are patient and consistent. There are reports of people who increased their bust size by 2 cup sizes or more. In fact, may of us don’t need a larger cup size, just less sagging in our breasts.


In general, topical creams are a good addition to a natural breast enhancement routine, but are generally not e�ective for significant breast growth if used alone. You will want to use breast enhancement cream along with another strategy in this course.

The most e�ective topical cream should contain the active ingredient Volufiline™ or Voluplus™, which is know to increase the size and number of fat cells in the breast.

I have personally noticed results with this active ingredient. It makes sense because if loss of fat cells is making the breasts sag, then increasing the number of fat cells in the breasts makes them look more full and plump.

Volufiline™ or Voluplus™ has a high success rate and is non-hormonal, which means they won’t alter the body’s hormone levels. This is known to be the best breast enhancement cream on the market.

My favorite cream, IsoSensuals Butt Enhancement cream has Voluplus in it. Here is the link for it: http://amzn.to/2kxqnhb

There is also an IsoSensuals Breast Enhancement cream you can use too. However, to save money, I used the Butt Enhancement Cream for both breasts and butt.

Breast Enhancement Creams


BOOST ESTROGEN LEVELS 3MEDIUM

Finding the right balance between estrogen and progesterone is critical for success in naturally growing bigger breasts.

Estrogen is the most important hormone for natural breast enlargement. Some women are blessed where excess estrogen in their body seems to naturally settle into the perfect spots on their body. However, for others, some natural enhancement may be necessary.

Progesterone is another important hormone for growing bigger breasts. Progesterone forms the mammary glands that give breasts a full, rounded shape.

Naturally growing your breasts is a delicate balancing act between your estrogen and progesterone levels.


As I said earlier, estrogen is the most important hormone for natural breast enlargement. You can increase estrogen levels with natural herbs or actual hormone replacement therapy (which is what I have done for years).

Natural or plant-based estrogens are typically called phtyoestrogens because they mimic human estrogen. Phytoestrogens, which are found in food and herbal supplements, will increase estrogen levels in the body, causing breast growth. But do be aware that too much estrogen is not good for breast growth or overall health.

Herbs that contain phytoestrogens include: Pueraria Mirifica, Red clover, and licorice root to name a few. However, the most popular herb for natural breast enlargement is Pueraria Mirifica. It is in a category of its own, due to its e�ectiveness.

Boosting Your Estrogen Levels


Pueraria Mirifica is a plant has been used by women in Thailand for over 100 years for anti-aging and breast enhancement.

Pueraria Mirifica contains the highest levels of phytoestrogens found on the planet, even more than soy. It contains the compounds miroestrol, which is structurally similar to the female hormone estradiol. Pueraria mirifica comes in a variety of forms for breast enlargement, including pills/capsules, creams, gels, serum, and powders.

There was a study that showed that about 70 percent of women who used Pueraria Mirifica noticed an increase in their breast size and butt and a reduction in the appearance of stretch marks.

Pueraria Mirificato Boost Estrogen Levels


If experimenting with your hormone levels concerns you, follow these tips and strategies:

Start by taking less than the recommended dosage to allow your body time to adjust and see how your body responds to it. Then gradually increase over time.

Divide your pueraria mirifica dosage into two equal dosages, a morning and an evening dosage to give your body a consistent flow of the active ingredient throughout the day and night.

Women who are pregnant or diagnosed with cancer should refrain from taking Pueraria Mirifica or any phytoestrogen to avoid side e�ects.

Before altering your hormones, you should have your doctor test your hormones levels or get an online hormone test to get a general idea of your current hormone levels. My favorite online hormone self-test is: http://www.unikeyhealth.com/salivary-hormone-test

If you use a phytoestrogens like Pueraria Mirifica, which is very powerful, It is important to couple it with a progesterone cream.

Tips for Using Pueraria Mirifica


REPAIR LOOSE SKIN4HIGH

There are numerous collagen products on the market today that promise to make your skin look younger and firmer by stimulating collagen production. Many people believe that they can tighten sagging skin with a topical collagen cream or serum, but the reality is that the collagen molecules from creams and serums are far too large to actually penetrate the dermis of your skin.

The only proven way to boost collagen production in the body and keep your skin firm and youthful is to take a hydrolyzed collagen supplement. This will stimulate collagen production from within the body.

We naturally lose collagen as we age, and the skin starts to sag and become thinner due to the breakdown of collagen, elastin, and fat. However, Collagen Type I & III, which makes up approximately 80% of the dermis, gives skin it’s elasticity, firmness, and structure.

Collagen


A multitude of scientific studies have shown that taking a hydrolyzed collagen supplement can increase collagen production, which will rebuild and strengthen the skin. However, it is important to select the right one. You want a collagen supplement that is highly bioavailable and contains a high concentration of hydrolyzed Type I & III collagen.

One of my favorite collagen supplements is Neocell Super Collagen. It is a powerful and e�ective formula that minimizes sagging skin and creates a youthful, radiant complexion.

I use the Neocell Super Collagen and you can purchase it here: http://amzn.to/2yCc3ci

Collagen


GET MORE QUALITY SLEEP 5MEDIUM

So how does lack of sleep cause belly fat? One word: Cortisol!

Sleep deprivation tends to lead to food cravings, particularly for sweet and starchy foods. Researchers have suggested that these sugar cravings stem from the fact that the brain is fueled by glucose (blood sugar). Therefore, when it is sleep-deprived, the brain starts searching for carbs to keep it going. The extra sugar will, of course, cause you to gain weight.

Sleep is the body’s way of recharging the system and is the easiest, yet most underrated activity to heal the body. Sleep also helps to eliminate pu�y red eyes and dark circles.

There isn’t anything that can compensate for lack of sleep.

Lack of sleep causes extra wear and tear on the body, accelerates aging, and pushes the body out of its natural balance and rhythm. Short-changing sleep time or going to bed stressed interferes with the best time for losing those extra pounds. So be sure to relax or meditate before going to sleep. In short, getting enough sleep helps you burn more calories both at night and during the day.


SLEEP TIP DETAILED EXPLANATION

Keep a Regular Sleep Schedule

If you go to bed and get up at the same time each day, you will feel much more refreshed and energized than if you sleep at di�erent times and for a di�erent amount of hours. Consistency is important. So try to go to bed at the same time every night—whenever you normally get tired, whatever that is for you.

Take Naps

A good nap can make up for lost sleep, and doing that is much better than letting sleep deprivation build up over weeks and months. If you need to make up for a few lost hours, try to sneak in a daytime nap rather than sleeping late. A good nap typically lasts for about ten to thirty minutes. Don’t do two hours, as that will really mess up your sleep cycle.

Avoid ca�eine in the evening

Ca�eine is a stimulant. Avoid having any within five hours of your bedtime. This may help improve sleep quality too!

1

2

3

6 Ways to Get More Quality Sleep


SLEEP TIP DETAILED EXPLANATION

Create a comfy sleep environment

It should be dark, quiet, comfortable, and cool. Eye shades/masks and earplugs help block out distractions, such as a snoring partner. You could also go in a basement where it is quieter and cooler.

Make a ”To-Do” List Before Bedtime

When we lie down to go to sleep, often our minds are racing like crazy, thinking about all we have to do the next day—pay bills, respond to e-mails, finish chores, etc. If you can’t shut o� these thoughts, it helps to make a list of everything you need to do the next day. This really works for me. Otherwise, I can make myself crazy thinking about all the stu� I need to do! If you make a list, it will help you put these thoughts aside and relax enough to fall asleep.

Take a sleep supplement

If you struggle with sleep following the other suggestions, you could also try two natural supplements called Power to Sleep (Irwin Naturals), 5-HTP, Melatonin, popular sleep aids that help to boost serotonin levels, which improve mood and sleep. Power to Sleep can be purchased here: http://amzn.to/2jZb4hU

4

5

6

6 Ways to Get More Quality Sleep


REDUCE CORTISOL LEVELS6HIGH

Take this self-assessment quiz to help determine if high cortisol levels are contributing to your belly fat.

1. Do you wake up in the middle of the night or too early but you can’t fall back to sleep?

2. Do you get light headed upon standing and need ca�eine to keep you awake?

3. Do you feel “wired” yet “tired” at the same time?

4. Do you crave carbs and possibly eat more than 50% of your calories after 5pm?

5. Do you su�er from depression, anxiety, nervousness, irritability, weight gain, increased sugar cravings, increased blood pressure, or abnormal blood lipids?

6. Do you have diµculty recovering from exercise, easily get musculoskeletal injuries and seem to get sick often?

If you answered yes, to at least 4 of these questions, you are likely experiencing the e�ects of stress and subsequent high cortisol levels.


Depending on his or her preference, your doctor may order a saliva, blood or urine test to measure your cortisol. These days it is generally accepted that saliva cortisol testing is the most accurate, as it gives a better estimate of the cortisol levels within your cells, where the hormone reactions are actually taking place. Remember that it is important to be well-hydrated before you do your saliva test – dehydration can skew the results.

Many of my VIP Members have done a home self-test to test their cortisol levels, as well as other hormonal levels. The most popular home self-test kit is: http://www.unikeyhealth.com/salivary-hormone-test

Here’s another important thing to know about cortisol testing. Taking a single measurement, or even a 24-hour average, is not enough. The best cortisol tests take 4 individual samples at various points of the day and then map your cortisol levels over the course of 24 hours. Our cortisol levels vary dramatically, starting high when we wake up and then tapering o� until they reach their lowest point late at night. This usually represents something like an 80% drop, which is perfectly normal. Your health care professional needs to see not just your average cortisol level, but also the size of the morning spike and how sharply it drops o� afterwards.

How to Get Testedfor High Cortisol Levels


A sample cortisol saliva test result is below and it will tell you specifically if you have elevated cortisol levels.

ASI

TAP

Adrenal Stress Index

Free Cortisol Rhythm

06:00 - 08:00 AM 23 Normal 13-24 nM

11:00 - Noon 12 Elevated 5-10 nM

04:00 - 05:00 PM 19 Elevated 3-8 nM

10:00 - Midnight 6 Elevated 1-4 nM

Cortisol Load 60 23-42 nM

The cortisol load reflects the area under the cortisol curve. This is an indicator of overall cortisol exposure, where high values favor a catabolic state, and low values are sign of adrenal deterioration.

8 AM

Reference Ranges

Patient Results

Free

Co

rtis

ol (

nM)

0

5

10

15

20

25

30

4 PMNoon Midnight

Assessing the Test Results


Here are a few tips that can help decrease your cortisol levels and thereby, reduce belly fat:

Follow the tips to reduce your stress levels and improve the quality of your sleep provided earlier.

Exercise regularly to build muscle mass and increase brain output of serotonin and dopamine, brain chemicals that reduce anxiety and depression.

Keep your blood sugar stable. Avoid sugar in the diet and refined carbohydrates to keep from spiking your insulin production. Eat frequent small high-protein meals.

Use the following supplements which help to reduce cortisol levels: Rhodiola Rosea: It has been suggested that Rhodiola works by interacting with the adrenal glands to reduce cortisol production while also enhancing stress-resistance proteins. This improves both physical performance and mental capacity to deal with stress. An e�ective dosage for Rhodiola Rosea ranges from 250mg to 500mg per day. Ashwagandha: A recent study showed a daily dose of 600 mg of Ashwagandha root supplemented for 60 days was associated with 28% reduction in cortisol levels. Consider supplementing with 500 mg to 600mg of Ashwagandha root to help lower cortisol levels

Treat and Correct High Cortisol Levels


SHRINK YOUR WAISTLINE7HIGH

If you have body fat accumulation, especially around the waist and midsection, it suggests that your liver may not be functioning properly or as eµciently as it could. That’s what is called a “sluggish liver” or “fatty liver.” In fact, over 90 million Americans are believed to have fatty livers. It means the liver may have stopped processing fat and stores it right around the waistline. Thus, detoxifying the liver leads to a slimmer waistline.

The liver (also known as the fat-burning organ) is responsible for breaking down fats and eliminating toxins. When the liver is overloaded with toxins, it has a di¦cult time eliminating them, so it begins to store the toxins in fat cells.

When your liver functions eµciently, it is much easier to lose weight because the liver will eliminate toxins and metabolize fats rather than store excess fat in the body.

Some people will argue that the liver is fully capable of processing toxins. True, it is, until it gets overloaded, which slows its ability to metabolize and burn fats, and then it starts storing fats in the body, namely the belly.


Take herbs/supplements, such as milk thistle, dandelion root, and burdock. These herbs are all-natural and very e�ective at liver detoxification. You’ll find that many products on the market combine these herbs into one supplement so that you can achieve the best results. As you look for products to help you cleanse your liver, be sure to only use those that are all-natural and gentle on the body.

The best liver cleansing supplement on the market, Liver Focus, was developed by JJ Smith and her manufacturing team. It is designed to detox the liver and accelerate the body’s ability to burn fat, including stubborn fat around the stomach, waist, back, hips and thighs.

It can be purchased here:

https://jjsmithonlinestore.myshopify.com/products/liver-focus-120-capsule

Liver Supplements/Herbs


WEAR THE RIGHT UNDERGARMENTS

I believe that wearing a tummy control garment (Waist Tamer) is critical for achieving a smaller waistline. Wear a tummy control garment to discipline and train your waist at all times. It could be any shapewear, girdle, or tummy control wear (e.g., Spanx). These should be worn at home lounging, at work or anytime you’re away from home.

This is all about controlling your waistline, not trying to hide your belly. However, wearing tummy control garments will make you look like you have a smaller belly. What happens over time is that your waist and abdomen region will take on the shape of the tummy control garment, creating more curves over time.

Tummy control garments also create a sleek and curvy look under your clothes.

Wear a tummy control garment to discipline and train your waist.

8LOW


So many celebrities have admitted to using corsets and waist trainers to shape their waistline. However, they are really not new, as they were popular in the Victorian era. They are used to slim the waist and help create an hourglass figure.

What is waist training? Waist training is using steel-boned corsets to develop a slimmer waistline and hourglass shape. As you cinch a corset tighter and tighter, you pull in a woman’s floating ribs, which rearranges your internal organs to reduce the size of your waist. After you achieve your desired waistline, you have to continuing wearing it on occasion to maintain your results.

Steel boned corsets with lace up strings, which allow you to make it tighter and tighter, are typically used for waist training. Where as, waist cinchers with hooks, tend to be easier to wear and are considering waist “taming”.

How long does it take to see results? Some bodies take to waist training very easily, while others are a little more resistant. The key factor that determines how e�ective it is is how flexible your core muscles are. The more flexible and softer you are in the midsection, the better the results will be.

CONSIDER WAIST TRAINING 9MEDIUM


BEFORE BEFOREAFTER 14 DAYS

AFTER 4-5 MONTHS

Waist Trainer Before and After Pics


However, what most people don’t realize is that while wearing a waist trainer, you’re compressing your internal organs which can lead to improper functioning and digestive issues.

What’s even worse is when women try to work out while wearing a waist trainer, it will cause them to not be able to breathe properly. Exercising produces an increased need for oxygen, which cannot be supplied while wearing a waist trainer.

Dangers of Waist Trainers


If you decide you want to wear a waist trainer, here are some tips:

Get the right size. Most companies that sell corsets give you the proper fitting guidelines. The more comfortable the fit, the more likely that you’ll wear it.

You will need to break in your corset. When you first wear the corset, lace it up so that it is snug so that you can easily slide four fingers in the top or bottom of the corset.

The first time you wear your corset, wear for about 2 hours for the first for a few days. Gradually, increase your time by 2 hours, every few days, until you get to 12 – 16 hours per day.

Maximize your results by eating healthy and exercising (using the guidelines in this online course.)

Don’t exercise in your steel-boned corset. There are waist cinchers that are designed for working out, with the use of sweat creams like sweet sweat, to help target stubborn belly fat in the waist area. However, the results on this are not well-documented.

Tips for Wearing Waist Trainers


CONSIDER THE #1 NON-INVASIVE PROCEDURES

10HIGH

From fat-freezing to ultrasound, there are a number of technologies today that can reduce fat non-surgically with minimal to no downtime.

When it comes to non-invasive technologies like these, patients can typically expect little to no pain, downtime or recovery, and normal activity can usually resume the day after the procedure.

I have personally tried this out on a number of people and the general consensus is that these technologies work, but are not permanent. We have seen folks lose inches immediately after a treatment, but most have had diµculty maintaining the fat loss.


CoolSculpting is a non-surgical FDA-cleared fat-freezing procedure that uses patented cooling technology to freeze away your fat cells. CoolSculpting eliminates stubborn fat in certain areas of the body, such as the stomach, arms, thighs, and back.

A session lasts about 60 minutes and there is no downtime or recovery time. Many report feeling a burst of cold air, followed by dull pressure.

CoolSculpting freezes fat cells, which then die. As the body releases these cells naturally, the results of CoolSculpting begin to show in about three weeks. Sometimes the final results are not apparent until several months after treatment.

CoolSculpting

VISION BOARDFOR INSPIRATION



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WHAT TO EAT DURING THE CCT

CHALLENGEPLAN AND EXECUTE!



WHAT TO EAT DURING THE CHALLENGEAlthough you can choose any eating lifestyle that works for you, there are 3 primary choices that we recommend:

Continue Intermittent Fasting/Clean Eating (With Reduced Carbs). This would be the same eating plan as weeks 2-5 of the 6 Weeks to Sexy Challenge. Many of you are having great success with it, so just continue eating this way.

DHEMM System a lifestyle for permanent weight loss. It stands for Detox, Hormonal Balance, Eat Clean, Mental Mastery and Moving.

Green Smoothie Program (either Full or Modified Cleanse). Feel free to use the green smoothies once or twice per day as meal replacements to accelerate weight loss.


INTERMITTENT FASTING/CLEAN EATING

Intermittent Fasting/Clean Eating (with reduced carbs).

This would be the same eating plan as weeks 2-5 of the 6 Weeks to Sexy Challenge. Many of you are having great success with it, so just continue eating this way.

Intermittent fasting is not about counting calories but rather is about timing your eating. It does not focus on which foods to eat but rather when you should eat them. The whole point of intermittent fasting is to prevent the body from producing insulin—therefore, no food should be consumed during the fasting time. It’s not a diet but an eating pattern to reduce your blood sugar, turn on your fat burning hormones, and use your stored fats as fuel so that you lose weight faster.

Intermittent fasting is an eating pattern where you alternate between periods of eating and fasting. Intermittent Fasting is an approach to eating where you switch between a period of time where you eat (“eating window”) and a period of time that you don’t eat (fasting window).

16 HOURS FAST

12

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11

5

1

2

4

10

8

9 3EAT NOW


Each day, you eat healthy during the 8-hour window and fast during the 16-hour window. But keep in mind the majority of the 16 hour fast happens while you are sleeping. An example would be that you eat no foods after 8pm, then you skip breakfast and resume eating after noon the next day. This is an example of a 16:8 hour fast. Another example would be to eat between 10am and 6pm, which allows plenty of time for a healthy breakfast and lunch around mid-day, and a light dinner or snack around 5/5:30pm before starting your fast. It’s important to maintain a consistent schedule of fasting/eating times to avoid disrupting your hormones. So, pick a schedule and try to stick with it daily.

To maximize results, during your 8-hour eating window, you should eat clean and healthy, focusing on high protein, low carb, and moderate healthy fats. You could have pizza and burgers from time to time, but most of your calories should come from whole, healthy foods. Keep in mind that we provide some healthy and flavorful recipes that you can eat during the 8-hour eating window in the Meal Plan.

Intermittent Fasting/ Clean Eating Summary


DHEMM SYSTEM

Detox

Eat Clean

Mental Mastery

Hormonal Balance

Move

DHEMM System a lifestyle for permanent weight loss. The DHEMM System is a breakthrough permanent weight loss solution that helps you detoxify, cleanse and burn body fat naturally.

THE DHEMM System stands for:

DETOX: Use one of the many detox methods as possible. We teach 21 detox methods in VIP

HORMONAL BALANCE: Optimize your hormones for weight loss

EAT CLEAN: Eat healthy, whole and unprocessed foods

MENTAL MASTERY: Achieve the right mental focus to stay motivated; Gain mental mastery

MOVE: Get moving and increase your physical activity.


DHEMM SYSTEM EBOOKSMany VIP Members have had extraordinary success with the DHEMM System.

As many of you know, you can learn the entire DHEMM System as a part of the VIP Group. These DHEMM System training videos are available for FREE in the VIP Portal/Coaching Calls section, beginning with the call on 8/20/15.

However, some VIP Members asked for the documented DHEMM System eBooks as well. We do sell the DHEMM System eBooks to the general public for $149, and you get all NINE eBooks of the training materials and bonuses.

However, for VIP Members can get all the materials for half-price at $69.99 for a limited time.

You can click here to get the all the training materials and bonuses, which includes the EAT CLEAN Cookbook, Hormone eBook and Style Guide: http://www.jjsmithonline.com/DHEMM/


GREEN SMOOTHIE PROGRAMGreen Smoothie Program (either Full or Modified Cleanse). Feel free to use the green smoothies once or twice per day as meal replacements to accelerate weight loss.

You can learn about the green smoothie cleanse in the books, 10-Day Green Smoothie Cleanse and Green Smoothies for Life. There are over 100 green smoothie recipes in the books.

Note you can also use Keto Smoothies instead of the regular smoothies for the Program. The Keto Smoothies are lower in sugar, and higher in fat and will help accelerate weight loss.

CCT STRATEGY WORKSHEET

PLAN AND EXECUTE!



PICK THE CCT STRATEGIES YOU PLAN TO USE

STRATEGY NUMBER STRATEGY NAME IMPACT FREQUENCY


GOOD LUCK!

Curves Come Through Challenge

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