When I ask most ladies what their body goals are they tell me it s to lose weight, tone up and become more defined.

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2 Thank you for requesting a sample of the new 40 Day MAX Fat Burn program! I understand it can be difficult to make a decision to invest when you may have more questions. So I ve put together a sample document that will give you an overview of what you can expect with the 40 Day MAX Fat Burn program. Overview When I ask most ladies what their body goals are they tell me it s to lose weight, tone up and become more defined. What this actually translates to, in training terms, is improved body composition (your fat to muscle ratio). You want to lose fat, and increase lean muscle, thereby creating muscle definition. This program is designed to do exactly that. The 40 Day MAX Fat Burn Program involves 3 different phases the Kick-Start Phase (10 days), the Momentum Phase (20 days) and the Victory Phase (10 days). This means you only need to focus on 10 days at a time easy peasy! Each individual document found in the Member Area will explain how each phase works. Within this document are various samples of Phase 1 the Kick-Start Phase and Phase 2 the Momentum Phase. Diet Diet in the Kick Start Phase will be lean and clean and generally lower in carbs, to get your fat loss off to a quick start. Mid-week you ll enjoy some bonus carbs and at the end of Phase 1 you ll be rewarded with a yummy treat! Diet in the Momentum Phase involves bringing back some carbs! Yay! Enjoy two meals a day with added carbs, and recipes such as Pancakes, Pad Thai and Creamy Fish Pie! There are tons of recipes in the Cook n Burn Recipe Bible that you can include in your meal plans. For variety, try to have what s suggested in the meal plans, but if there s truly something you don t like or you don t have the time or the ingredients to make it, you can substitute another option from the recipe book that is more suitable. All snacks are interchangeable this will make it easy for you to always have something on hand that s on plan. So, if the meal plan lists a particular snack and you prefer one of the others on the snack list, its fine to swap it out. Recipes are indicated in bold type.

3 Interchangeable Meals The beauty of the 40 Day MAX Fat Burn program is that all meals are interchangeable. So you can choose any recipe from the Cook N Burn Recipe Bible that you like the sound of, for that particular Phase. You don t NEED to use a recipe for every single meal within the notes of each Phase you ll find a quick alternative for a simple meal you can put together without having to cook. But having said that, the recipes are so easy to make, I guarantee more often than not you ll be whipping up these delicious recipes for your family. A good idea is to make a double batch each time so you have leftovers for lunch or dinner the next day or, freeze them in portion sizes for those times when you just need to grab and go. All snacks areinterchangeable too. I ll explain in more detail further down. Organic food: There s a lot of talk about buying organic. I tend to agree that when you can and if it s within your budget, do so, but if not, it s certainly no deal breaker. I understand that it s not always feasible due to location and cost. Vegetarians: I have plenty of vegetarian recipes for you. Just choose any recipe from the Vegetarian meals (found at the back of the Recipe Bible) for your Lunch or Dinner meals. Non-Vegetarians: If you d like to include the odd vegetarian meal you can. Keep in mind many of these are generally higher in carbs and fat than a meal containing animal protein would be. Gluten Free: It s simple to make the plan gluten free. Simply swap out any of the items that contain gluten with a gluten free alternative. Ie for oats you could use quinoa, for pasta simply select a gluten free variety. Dairy Free: As for dairy, simply make the appropriate replacements. Keep in mind coconut yoghurt is very high in fat so reduce your portions a little if using this.

4 Unsweetened almond milk is a healthy alternative for dairy milk. Coconut water can be used at any time too, for mixing smoothies for example. I do not recommend soy products due to their estrogenic effect in the body. Many women unknowingly suffer from a condition known as estrogen dominance either caused by excess estrogen in the body, or by a low progesterone level (progesterone and estrogen should be in balance). Excess, hard to shift weight is but one side effect. If you have trouble losing weight, the last thing you want to do is contribute to further estrogen excess by adding estrogenic foods such as soy. Alcohol Let s face it, who doesn t love a nice glass of wine after a long day. Well I sure do anyway! Unlike other programs that make you give up alcohol totally, the 40 Day MAX Fat Burn program allows you to fit a few glasses of wine into your plan every week. I ll show you how further into the document. You don t have to be a tee-totaller to do this program or to lose fat! Cheers! Supplements Firstly let me be clear, you don t have to take any supplements at all if that s your preference. You ll get great results simply by following the diet and exercise program. But it would be remiss of me not to provide some information on my favourite and most useful supplements. You ll find all that information in the Supplements document located in the Member Area. Portion Sizes: If you are over 5 5 or under 15% body fat (if you can see abdominal definition) you may need to add a little more food. Start by doubling the snack portions, and, if that doesn t do the trick, add a Post Workout Shake to have within minutes of completing your weight training sessions: Serve of whey protein (or your preferred protein powder) g fruit Water Ice cubes if using blender Blend. Men: If your partner wants to do the program with you, have him double the food intake.

5 Coffee/Tea It s fine to include tea or coffee, but I recommend a maximum of 2 per day. As with anything, moderation is key! You may add a little milk (full cream is fine) but no lattes or cappuccinos. If you must enjoy one of these milky coffee s I suggest having it in place of a snack, and adding a small handful of nuts, a maximum of 1 x day (less is better!). If adding sweetener, use a low calorie/calorie free one. I recommend stevia if looking for something natural. I personally don t like the taste of stevia in coffee, so I use Splenda. I understand not everyone wants to consume artificial sweeteners and this should be your own personal choice. See the following pages for a Diet Snapshot and Day 1 Menu for the Kick-Start Phase

6 *Remember, these are just examples you can easily make your own menus to suit!

7 *Remember, these are just examples you can easily make your own menus to suit!

8 *Remember, these are just examples you can easily make your own menus to suit!

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10 Recipe Example there are 76 more of these delicious recipes!

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12 To log your meals with:

13 Training Training intensity will increase as you move through the program. If you re a beginner to weight training or you haven t trained in some time, please start out slow and build up. We do have an Ease Into It Workout (bodyweight exercises) for those who are complete beginners. Of course I d rather you follow my workouts asthey are designed to work in conjunction with the nutrition plan, but feel free to use your own training if for some reason you don t find it suitable - such as injury, or other commitments for example. *Weight training is an integral part of improving body composition NEVER prioritize cardio over weight training. As with all fat loss programs, consistency and patience is a big key the 40 Day MAX Fat Burn program is brilliant in that respect because you only need to concentrate on 10 days at a time. You ll love the variety and never get bored! Cardio You ll be instructed on the appropriate days to choose an appropriate cardio session (either high or low intensity) from the MAX Fat Burn Cardio Workouts guide located in the Member Area. Resistance Resistance training is based around full body workouts using compound movements to provide maximum calorie burn and metabolic boost. During the first week we ease into it a little but we ll pick up the pace in the following phases. If workout 1 seems a little light on for you, simply add another set to each exercise, and understand that after the first week, the workouts become more advanced. We ll be working with straight sets in the Kick Start Phase. That means you ll do one set, rest, do the next set, rest and so on. If you are a complete beginner or have not trained in some time, please reduce all sets to two for the first 7 days. Otherwise you ll be too sore to front up for the next workout! Please choose a weight that s challenging to use. Here is our You Tube channel: Toned in Ten Minutes These workouts are designed for when you just don t have time to do a regular workout. There s 30 x 10 minute high intensity workouts you can do with minimal equipment. A great stand in when you need a Plan B.

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15 *In the actual program document you will be able to click on the name of each exercise to see a video demonstration

16 Here s a training day from Phase 2 (Momentum Phase) you ll see we re working with supersets here, making the workout more challenging, and finishing off with an interval sprint:

17 I hope you ve enjoyed the sample and that it has given you a better idea of how the program works. Please understand you can adapt the program and workout sessions to suit your own fitness levels and requirements. Even if you just follow the diet, you will get results on this program. We also have a private Facebook Group that members can join that will provide plenty of support, friendship, motivation and inspiration. If you have any questions, don t hesitate to ask at support@40daymaxfatburn.com PS It doesn t matter when you start because you get lifetime access when you join. Whether it s tomorrow, next week or next year for a one-time payment you ll have access to this incredible program for life! PPS You can even do it two or three times through for double or triple the results!