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USER’S GUIDE
• If you must have a dessert (and sometimes you just do!) get one for the whole table to share. If
possible, go for the lower calorie options such as sorbet or fruit.
• If your food does not come out prepared as requested, send it back – politely – and have it made
to your specifications. You’re paying for it, both with your health and your credit card!
Sweets and Desserts
Remember that talk we had about sugar and trans- and saturated fats? Unfortunately most desserts worth
a darn contain all those bad boys. Here are some tips on that front:
• Go for homemade treats. Processed packaged cookies, cakes and other treats contain tons of
bad fats and preservatives.
• Stop eating it if it’s not great. Why waste calories on a so-so treat?
• Eat it slowly, savor the flavor and make the most of every bite.
• Give up the guilt. Eat your treat happily and relish the enjoyment you get from it.
• Stop when you should. One cookie and a few bites of cake is all you need to satisfy a craving.
• If you can’t stop, pop a piece of strong peppermint gum in your mouth after a few bites. That
flavor kills just about every urge you have to nosh on more treats.
• Remember that treats are treats - not food staples. Eat them only occasionally, not every day.
If you’re reading this section – congratulations! You’ve completed your 3 MINUTE LEGS
™
and 4
Week Total Body Transformation program! How do you feel? We hope you’re inspired by your
results and are motivated to continue losing fat and getting healthy.
Keeping it up!
You might be thinking – what now? The short answer is – keep it up! Reevaluate your progress and set new
goals. What was the goal you set for yourself at the inception of this program? Did you reach it? If you did,
congratulations! If you didn’t, was it realistic? If it wasn’t, reformulate it and set another goal for yourself to
attain. Refer to page (32) to remind yourself how to set and
achievable and realistic goal.
Rewards
Every goal achieved deserves a reward! But make sure your rewards are not food-related. Instead, give
yourself nice treats that inspire and encourage you in your new, healthy lifestyle. For your short term goals,
reward yourself with things like a new music download purchase, or a half-hour bubble bath. When you’ve
achieved your long term goal, go crazy with yourself! Have a day at the spa, buy a new pair of shoes or
purchase a new bikini to show off your new bod!
Managing the Hiccups
Face, it – life happens. Whether your kids get sick, you have to work late or your car breaks down, things
happen that keep you from working out. The trick is to get right back into it as soon as you can without giving
up or getting discouraged. Remember to make fitness a priority and schedule time to work out every day.
Remind yourself of your intentions, and get back into the swing of things immediately to minimize progress
setbacks.
The same goes for food: everyone at one time or another falls off the diet bandwagon. It’s actually pretty
easy to do, especially around the holidays or big get-togethers like birthdays or anniversaries. The key here
is to plan ahead for predictable wobbles in your eating. Do a little extra exercise the week before a holiday,
or eat a full meal before going to a party so you’re not starving when you get there. And remember: if you
do overindulge, it’s not the end of the world. One overboard meal is not going to ruin all your hard work. You
have control over your destiny! Get right back onto your program the next day and move forward.
DELUXE MODEL EXpLODED VIEW
USER’S GUIDE
4
SET yOURSELF Up FOR SUCCESS
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pERSONAL MAINTENANCE AND MOTIVATION
… 6 …

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