Copyright 2012 Flat Tummy Solution

www.FlatTummySolution.com

14 Day Tone Up Challenge

Victoria Milicevic
Author, Speaker and Body Transformation Specialist

Courtesy of www.FlatTummySolution.com

Copyright 2012 Flat Tummy Solution

www.FlatTummySolution.com

Ta le of Contents
!elcome "ow the 14 Day Tone Up !or#s "ow to Set your 14 Day Tone Up Challenge $oal "ow to %at &uring your 14 Day Tone Up Challenge "ow to !or#out &uring your 14 Day Tone Up Challenge "ow to Stay Motivate& &uring your 14 Day Tone Up Challenge "ow Do ' (now This Stuff Challenges

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!elcome to the 14 Day Tone Up Challenge

First of all C!"#$AT%&AT'!"S( This 1) day *ickstart +ill make reaching your fitness goals and li,ing healthy easier and ha,e you looking and feeling more moti,ated then e,er!)*+'+$, This challenge can .ecome life changing / you may e0perience fatloss, a more toned .ody and lose some .ad ha.its along the +ay'f you ha,e completed some of my past challenges you +ill kind of kno+ +hat to e0pect-

1ou are going to .e surprised at ho+ easy this 1) 2ay Tone %p challenge +ill fit into your daily lifestyle and ho+ fast the kilos and cm3s +ill fly off as you start de,eloping a lean, toned and se0y .ody-

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This simple, easy to follo+ ad,ice has helped hundreds of people lose un+anted +eight, melt fat, lo+er .lood pressure, lo+er cholesterol le,els, ha,e healthier looking skin and ha,e more energy then e,er .efore4and it 5'&& +ork for 1!% too(

6ust think if you commit 1007 to the 1) days you can achie,e a more slim and toned .ody and .e moti,ated to continue on and achie,e your goal .ody-

Stephanie, 28 of Sydney lost1)-9kg :;2-1 pounds< and =;-=cm

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"ow the 14 Day Tone Up !or#s

The Challenges, %very Fri&ay you +ill recei,e your list of challenges for the follo+ing +eek>ach day you +ill ha,e one nutrition challenge and one +orkout?e0ercise challenge to completeThe nutrition challenges are aimed at helping you reduce your sugar and fat cra,ingsThe >0ercise challenges are focussed on you getting in some form of e0ercise that incorporates +eight and dynamic strength training e,ery day-

-'n or&er to C")+$% your o&y you must change your )CT'.+S/ 1ou cannot keep doing the same actions and e0pecting a different outcome 1our 1) 2ays of Tone %p challenges +ill .e a.out forming ">5 ha.its that +ill help you achie,e a lean and toned .ody as +ell as reducing your o,erall .odyfat 7"ow &o ' receive the Challenges0 >ach Friday your follo+ing +eeks challenges +ill .e emailed to the email address you used to register for the challenge >ach day of the challenge ' +ill email your daily moti,ation and your challenges-

1re2Challenge Chec#list, !n 5ednesday 6une 1@th ' +ill email you your Are challenge ChecklistThe Are challenge Checklist +ill help you .e as prepared as you possi.ly can for the 1) day Tone %p:After the checklist has .een sent out it +ill .e a,aila.le for do+nload from the confirmation email< To get the most out of the challenge ma#e sure you &o not s#ip this step as its crucial for your success an& stic#ing to the challenge for the full 14 &ays.

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"ow To Set 3our 14 Day Tone Up Challenge $oal

't3s important to set a goal to encourage and moti,ate yourself to stick +ith the challenge for the full 1) days- The stronger your goal and the more important that goal is to you, the greater chance you +ill ha,e of achie,ing success$ecord your Current 5eightB CCCCCCCCCCC:First thing in the morning after you ha,e .een to the .athroom< $ecord your measurementsB +aist :around your .elly .utton< CCCCC Dips :including .utt< CCCCCCC Thighs :20cm up from your knee<CCCCCC arms :1=cm up from your el.o+< 1< Set yourself a goal / 5hat is it you +ant to achie,e in the ne0t 1) daysE CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC 2< 5hy do you +ant to achie,e this goal / +hy is it important to youE CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC ;< Do+ can you re+ard yourself at the end of the 1) days +hen you achie,e your goalE CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC

"ow to ta#e you 4efore 5 )fter 1hotos 2 Say Cheese!

) out The 'mportance of Ta#ing 1hotographsB 5hile no.ody likes to look at a less than desira.le photograph of themsel,es, some initial F.eforeG photos +ill pro,ide you +ith a great reference in the future for those times +hen you say, F' don3t feel like anything3s happening-G 5hile you might not feel like anything is happening, :.ecause +hen you3re looking at yourself in the mirror e,ery day and it3s hard to notice small changes<, ' can assure you changes are happening B'# T'H>( Comparing a photograph of yourself e,ery three to si0 +eeks +ill allo+ you to really start seeing those changes occur and youll get excited about the results- That +ay you3ll .e more moti,ated to continue +ith your program and do e,erything it takes to .e successful in achie,ing your goals66 Chec# out my client 7essi#a who lost her muffin top 8 6essika follo+ed my Flat Tummy Solution FSuperClean HealplanG and completed my strength and +eight training +orkouts to flatten her stomach and tone her +hole .ody making her .ikini ready in no time at all-

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"ow To %at During 3our 14 Day Tone Up Challenge

' hate to say it9 ut it:s so true; you are what you eat 1ou see no matter ho+ much e0ercise you do you +ill ne,er get that super lean and toned look +ithout a clean .alanced dietSo if you +ant to lose +eight :or Tone up< stay off that treadmill and don3t touch those +eights until you3,e first taken a long, hard look at +hat you eatThe trick to good nutrition :and therefore faster results< is to feed your .ody a com.ination of protein and car.ohydrates e,ery fe+ hours, this ensures proper reco,ery from +orkouts A"2 optimal energy le,els throughout your day4alance& nutrition is the #ey. And .elie,e it or not, for .est results, you should eat = 9 :small< meals each day instead of the F; sIuare mealsG you3re used toSo to #eep it simple here are the < #ey elements to e conscious of throughout your challenge. 1- All food should .e fresh / this means nothing in a packet, nothing manufactured, nothing reconstituted, and definitely nothing la.elled 2iet or lo+ fat2- Consume 2 ) cups of ,egeta.les per day / .roccoli, green .eans, Jucchini, s+eet potato, salads, kale, spinach, cucum.ers and 2 ser,es of fruit per day / Alkaline ,egeta.les and fruits are .est for getting a Flat Tummy;- 1our .ody is 807 +ater 2rink a at least 2-= litres of +ater per day to stay hydrated and energised-

4. 'nclude a portion of lean protein into each of your = meals :Chicken, Turkey, Fish, Tofu, Soy,
Tempeh, >gg +hites, cottage cheese, natural yoghurt< / This +ill help sta.ilise your .lood sugar le,els and keep you feeling full and protein is essential for de,eloping a tight and toned .ody +ith minimal .ody fat=- #ood fats are essential .ut are easy to o,erdo / so Kust = 9 almonds, a ta.lespoon of a,ocado and the fat found in your protein is usually your ma0imum daily allo+ance-

6. "ot all car.ohydrate foods are created eIualL in fact, they .eha,e ,ery differently in our .odies- The
glycemic inde0 or #' descri.es this difference .y ranking car.ohydrates according to their effect on our .lood glucose le,els- Choosing lo+ #' car.s the ones that produce only small changes in our .lood glucose and insulin le,els is the secret to long term health, reducing your risk of heart disease and dia.etes and is the key to sustaina.le +eight loss- 'nstead of +hite .read, pasta and pastries choose a portion of comple0 car.ohydrates, such as M, s+eet potato, N0g of cooked .ro+n rice, 8=g legumes or a slice of +hole meal .read%ating healthy an& clean is simple 1ou Kust need to get creati,e in the kitchen and you +ill ne,er ha,e to eat the same meal t+iceT'AB Stop thinking of clean healthy eating as a diet and start thinking of it as a +ay of life / mi0 up your cooking techniIues, try ne+ fla,ours and spices and search the thousands of recipes readily a,aila.le and you are set- 't may reIuire a little more preparation on your .ehalf .ut the results +ill .e +orth it

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)re 1rotein Sha#e an& Smoothies .(0 Arotein shakes are !k if the protein po+der is C&>A" and 1007 natural- A Clean protein po+der has "o Sugar, "o Chemicals, "o Fla,ours, "o S+eeteners and no artificial ingredients or to0ic chemicalsAfter struggling to find a clean protein that +as not super e0pensi,e ' ended up de,eloping my o+n .randFind out more a.out my SuperClean &ean Arotein and do+nload your F$>> protein cook.ook here http,==www.supercleanprotein.com !hat a out alcohol9 can ' still &rin# &uring the 14 Day Tone Up Challenge0 Alcohol is like liIuid fat- 't doesn3t help you to achie,e your fitness goals- 't3s essentially a to0in and as soon as you intake it, your .ody is +orking hard and fast to get it out't interferes +ith your meta.olism, +ill take you out of a Ffat .urningG state, and lo+er your .ody3s a.ility to produce those crucial muscle toning, fat .urning hormones that you3re +orking hard to .uild upSome of my clients +ill eliminate alcohol from their diet for the challenge- !thers limit themsel,es to 1 2 drinks on the +eekend only!hat a out eating out0 For those times +hen you eat out, don3t .e afraid to ask for FspecialG preparation instructions for your foodA lean piece of fish or chicken, some Fsteamed ,egeta.lesG :no added .utter or oil< and a .aked s+eet potato or .ro+n riceSkip the desert and drink lots of +ater +ith lemon%at *eal Foo& to get >ean >,er noticed that female figure models :not .ody .uilders / lean, toned figure models< are the leanest of all athletes / "ot skinny, not under+eight .ut lean toned definition, lo+ .ody fat and cur,es in all the right places- 5hyE They eat real food-Stay a+ay from poison :eeeh heem< ' mean processed foods- The food companies strip out the good stuff like fi.re and nutrients- 5hat you ha,e left is a food that has +ay more calories than normalAlus, the +orst part is that they are high glycemic +hich means our .ody treats it like sugarThe good ne+s is once you cut out these processed foods for a couple of +eeks, you lose your cra,ings- 'f the food has .een manufactured in a factory or contains ingredients that you do not understand it3s processed / this includes A&& diet food'Om not saying to not ha,e a life- ' eat out or ha,e a piece of cake from time to time- >ating clean 9 days per +eek is a good +ay to enKoy your fa,ourite foods on the 8th day guilt free !arning, artificially sweetene& ?sugar free? foo&s an& &rin#s ma#e you fat 2id you kno+ that most foods la.elled as Psugar freeP or Plo+ car.P actually contain fattening artificial s+eeteners, sugar alcohols and other additi,es that create a hormonal disaster inside your .ody, actually causing your .ody to store more .elly fat and increase cra,ings( 66 Chec# out my client ) y9 mum of @ who lost @1#g

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"ow To !or#out During 3our 14 Day Tone Up Challenge

%very&ay ' get as#e& the following Auestions
F5hat3s the fastest +ay to &ose +eight, Tone up and reduce e0cess .ody fatEG For the past 10 years my ans+er has .een the same and al+ays +ill .e .ecause ' ha,e pro,en time and time again +ith clients and myself that it +orksThe fastest +ay to lose +eight and the .est e0ercise for fast +eight loss is4-!eight Training an& Dynamic Strength Training with short ursts of car&io intervals. 't is "!T / hours of cardio 't is "!T / doing gym classes .ack to .ack 't is "!T / +alking or s+imming 1es the ; listed a.o,e may help you drop some +eightBut "! the ; listed a.o,e are not the fastest +ay to lose +eight and +ill not change the shape of your .ody, +ill not make you .ecome more Toned or reduce your .odyfat7 to the point +here you can see a .eautifully defined and sculpted .ody3ou shoul& complete B C 4D2<E min weight an& &ynamic strength training wor#outs per wee#. 5eight and strength training com.ined +ith short cardio inter,als and the right meal plan +ill see you dramatically drop .odyfat and produce a fit looking physiIue FAST This style of +orking out +ill ha,e you .urn fat rapidly to reshape your .ody and reduce your clothing siJe-

Do ' eCercise at the gym or can ' complete the %Cercise Challenges from home0 1ou can complete all the e0ercise challenges and +orkouts at your local gym or at home +ith some eIuipment'f training at home ' recommend you ha,e a set of hand +eights ;kg per hand are ideal to start +ith and a .ench or something you can do step ups onto / if you do not ha,e any cardio eIuipment a skipping rope is A5>S!H>.

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"ow To Stay Motivate& During 3our 14 Day Tone Up Challenge

So how &o some of my est transformation success clients stay motivate&0 Dere3s ) simple moti,ation techniIues that may help you stay focused and on track to achie,e your health and fitness goalsTip 1, >,ery morning +rite out ; health and fitness goals that you are going to achie,e that day / it could .e on a +hite .oard or sheet of paper *eep your goals simpleB 1< 2rink 2-=litres of +ater 2< 2o a )=min +eights and strength training session ;< Arepare a yummy healthy dinner +ith lots of fresh ,egeta.les and protein QThese simple goals can .e your daily nutritional and e0ercise challenges from your 1)2ay Tone %p challengeAt the end of the day tick off +hat you achie,ed / it3s a real sense of satisfaction .eing a.le to say 1>S ' achie,ed my goals today-*emem er >ong term success is the sum of goo& actions an& ha its repeate& &aily Tip @, The fastest +ay to 2>C$>AS> moti,ation is to allo+ .ad ha.its to take o,er, stop eating right and stop +orking out- Soon you +ill start to feel .ad a.out yourself and head straight to Kunk food or that glass of +ine to cheer yourself up Tip B, The fastest +ay to '"C$>AS> your moti,ation is to consistently eat clean, ha,e one cheat meal per +eek, prioritise your +orkouts and start S>>'"# results- !nce you start seeing results, eating +ell and +orking out .ecomes addicti,e- 't3s an amaJing feeling once you start seeing results in the mirror, friends start noticing and your clothes look fa.ulous on you- A feeling you +ill not +ant to stop or lose Tip 4, Host people +ho +ant a lean toned .ody say their goal is to F&ose 5eight3 or F&ose 10kg :20 pounds< or FTone %pG But Kust saying these things is not strong enough or e0citing and are not ,ery moti,ating goals'nstead change the +ay you look at it and make your goals your actions, this +ay you are constantly achie,ing your goal e,ery time you take action on them and follo+ thru so you can .e achie,ing your goals multiple times dailyFocus on your outcome for moti,ation and take action on your goals daily to achie,e successMy $oals = )ctions, RThro+ a+ay all Kunk food RClean out my fridge and cup.oards RShop for fresh ingredients RArepare my meals in ad,ance R2rink only +ater and lots of it e,ery day R>at Clean Food only / fresh not packaged R*eep learning and e0perimenting +ith ne+ healthy recipes R5orkout ; = times per +eek R*eep my mindset and attitude focused on my outcome RCreate a ,ision .oard and really look at it and a.sor. it e,eryday RSocialise +ith fit friends R$ead inspiring stories a.out people +ho ha,e achie,ed their outcomes RHost importantly you need to set a date for +hen you +ant to achie,e this .y and stick to itMy .utcome = *ewar&, RBe in great shape / look good naked RDa,e a super flat and toned tummyRBe proud of +hat ' see +hen ' look at myself in the mirror RAll my clothes fit me like a glo,e RSuper confident and in control of my .ody RDa,e a lean, tight and toned se0y .ody &ook #reat in photos Aarticipate in more acti,ites Seek ne+ opportunities Be confident in e,erything ' do

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"ow Do ' (now This Stuff

"i9 my name is Victoria an& ' am o&y transformation specialist9 helping +omen get into a+esome shape through my .ooks, seminars, Transformation and Tone %p challenges and my .logHy +eightloss Kourney started +hen ' struggled +ith my o+n +eight- ' disco,ered the hard +ay that the con,entional approach that +omen take to getting into shape/ star,ing themsel,es and putting themsel,es through punishing +orkouts Kust doesn3t +ork4 ' lost +eight, Toned up and got a flat tummy only +hen ' started doing the e0act opposite of the myths perpetuated .y magaJines, so called cele.rity fitness gurus, and diet .ooksThese myths are repeated again and again .y so called e0perts +ho ha,e ne,er struggled +ith their +eight---these guys Kust donOt understand ho+ hard it is to get into shape--They think that all you need to do to drop .odyfat and Tone up is their cookie cutter, one siJe fits all approach of cutting out all your fa,ourite foods, star,ing yourself and e0ercising like craJy---and they are Kust flat out +rong' +as shocked to disco,er that the secret to losing +eight and getting a flat tummy +as actually--%ating More )n& %Cercising >ess 1es thatOs right---all ' needed to do +as to eat more and e0ercise lessBy >ating Hore And >0ercising &ess---' +as shocked at ho+ Iuickly ' +as a.le to lose 12-9 kilos thats 28-8 poundsAfter disco,ering ho+ to get into shape ' soon started helping those around me and after they recei,ed amaJing results ' .ecame a personal trainer to share my e0periences, my kno+ledge and my pro,en system, to transform the .odies of people Kust like me' set up a personal training studio specialising in .ody transformation- Hy studio +as an enormous success and o,er 10 years ' +as a.le to help o,er ;)=1 +omen get into amaJing shape in record time5hat3s really cool, is most of the people ' trained felt Kust like ' used to feel- They felt that they could ">S>$ ha,e a great .ody- ' +as a.le to get them defined and toned in almost the .link of an eye4 and the changes +ere astonishingFor many years ' ha,e trained as many people ' ha,e .een a.le to handle- >,en though ' +as starting at =B1=am and finishing at @B00pm at night there +as a +aiting list so long to Koin my program that ' had to stop adding people to the listAeople +ho couldn3t train in my studio ha,e literally .egged me to help themAnd ' ha,e realised that to help more people ' needed to take a ne+ approachSo that3s ho+ the Flat Tummy Solution 1rogram +as .ornBecause ' personally kno+ ho+ it feels to .e out of shape and ' ha,e +hat you +ould call Fless than a,erageG genetics, my program takes a radically different approach to other programs out there-

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After helping clients get amaJing results in my studio for the last 10 1ears ' ha,e Kust created a program for people +ho cant train +ith me in person

+ee& %ven More "elp0

' have a comprehensive fat urning an& o&y toning program that inclu&es All my done for you fat .urning meal plans / including the fatflush, superclean, #luten Free and ,egetarian4 !,er ;0 of my .est fat .urning and toning +orkouts that you can print out and complete at home or at a gym- >,ery +orkout is different so you +ill ne,er .e .ored +orking out again Hy Dealthy recipe .ook +ith o,er =0 of my .est yummy fat .urning recipes

MMT www.flattumysolution.com )n& heres the cool thing a out the program 1ou don3t need to star,e yourself 1ou don3t need to eat diet food 1ou don3t need to +orkout for hours and hours

And the results +ill come faster than you could .elie,e possi.le MMT www.flattumysolution.com 4onus, For the ne0t 20 people +ho purchase the Flat Tummy Solution Arogram ' +ill .e including for F$>> 1) 2ay Hem.ership to my S'A online Aersonal Coaching Arogram thats %nlimited access to me, Special S'A only 5orkouts Deaps of "e+ $ecipes Honthly Coaching Call 'n )n& all of this comes with a Money 4ac# $uarantee MMT www.flattumysolution.com

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FF6 Clic# here for the &etails

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3our Challenges
1ou +ill get the first 8 challenges on Friday 6une 21st-The challenges +ill .e emailed-

Day 1. @4=E< @. @D=E< B. @<=E<

4. @G=E< D. @H=E< <. @I=E< G. BE=E<

Daily Challenge

Complete& 3es = +o

1ou +ill get the ne0t 8 challenges on Friday 6une 2NthH. E1=EG I. E@=EG 1E. EB=EG 11. E4=EG 1@. ED=EG 1B. E<=EG 14. EG=EG 66 Chec# out my client 7ac#ie who transforme& her soft an& wea# o&y to a strong9 tight an& tone& with no Jiggle in sight.
I found the meal plans and workouts in the Flat tummy Solution so easy to follow My body has never been so tight and toned I now love fitness and really look forward to my workouts because I know how good they make me look and feel

7ac#ie 8 4D yrs Fulltime wor#ing Mum

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