Welcome to the Start

of your
Transformation!
I’m so glad you decided to make this investment not only in our
program, but also in your body and your health. You’ve already
taken the first (and often hardest) step towards achieving your
goals and we’re so excited to join you on this journey!
If you were looking for a diet plan, this isn’t it. I didn’t include one
with this program for a reason – I don’t believe in them. As someone
who has never been able to stick to a diet (I mean, it’s the word die
with a T on the end!), I couldn’t ask you to follow one either. I found
that the key to my own 40-pound weight loss was actually to stop
dieting completely, and that's why I encourage you to as well.
Instead of focusing on a specific diet or method of eating, I recommend
directing your energy into creating a lifestyle that makes it easy to
sustain a healthy weight. The best part about lifestyle changes is
that you are never "on" or "off" a plan, it just becomes a way of life.

How exactly do you do that? To help you

get started, I’m including my top 10 tips to
help you maximize your results. Of course,
not all of them may resonate with you and
that’s OK. Pick and choose what clicks for
YOU.
This plan is about so much more than just
losing weight. Lasting weight loss only
comes as a result of true transformation,
and I want to help you transform the way
you feel, look and live to create not only the
body, but the life you’ve always dreamed
of.

Let’s make this year your best yet!

Your coach,
JESSICA
PS - I recommend hanging the following tips somewhere
that you’ll see them on a daily basis!

© 2016 In Wellness Systems LLC. All Rights Reserved.

#1 GET REAL ABOUT WHAT'S REALLY GOING ON.
What's really holding you back from having the healthy body and lifestyle you deserve? Have you stopped making
your health a priority? Are you eating emotionally? Are you overworked and overwhelmed? Do you really just need
a good night's sleep? No diet or exercise plan can provide lasting results if you don't address what is at the heart of
the issue. It's not easy, but it's crucial to keep asking these tough questions in order to create your own personal plan
of positive changes that will support a lifetime of health.

#2 VALUE QUALITY OVER QUANTITY.

Every body is different, so pay attention to yours. Notice what foods give you the most energy and nutrition -- add
more of those and replace the rest. Fuel up with lean proteins, plenty of fruits and veggies and cut back on
processed, empty calorie foods. While it’s true for weight loss that the quantity of the calories you eat do count, the
quality makes an even bigger difference.

#3 MAKE THESE CHANGES BECAUSE YOU LOVE YOUR BODY, NOT BECAUSE YOU HATE IT.
A healthy lifestyle is a treat for your body, not a punishment! View these changes you are adopting as a way of honoring
and respecting your body, not as a means of forcing it to conform to a certain size or weight. Take care of your body.
It’s the only place you have to live.

#4 GO FOR CONSISTENCY + LONGEVITY.

One of the main reasons we don't stick with healthy changes is that it can be overwhelming! Doing too much too
quickly is a recipe for disaster! Whether you are brand new to exercise or just looking to increase your fitness, there’s
no need to spend hours on end at the gym. Results come (and stay) when you commit to a balanced workout schedule
(like this 6 week program) and create small, maintable lifestyle changes.

#5 AUTOMATE, AUTOMATE, AUTOMATE.

Eliminate excuses by automating your new lifestyle changes. Find one or two of your favorite, go-to healthy
breakfasts, lunches and snacks and build them into your daily routine. Plan healthy, family friendly dinners a
week or month ahead to save time, money and excess calories. Schedule your workout time into your calendar like
the important daily appointments they are. Make it easy to succeed by eliminating the decision making process as
often as possible. (Need recipe and meal ideas? Sign up for our free email list on jessicasmithtv.com to receive our
weekly updates, including our favorite free, healthy eating recipe resources).

REMEMBER THAT WHAT YOU EAT DOES NOT DETERMINE THE QUALITY OF YOUR CHARACTER.
#6
Food is not a moral compass – you aren't “bad” or “cheating” because of what you eat. In fact, removing the idea of
a ‘forbidden fruit’ may be just what you need to stop craving it (one study found that when women ate macaroni and
cheese every day for a week they were consuming 100 less calories of it by the week’s end). The more you eat
healthy, nutritious food that gives you energy, the more you might be surprised by how much your body begins to
want it.

#7 WORK YOUR WAY UP TO 10,000 STEPS A DAY.

Instead of adding more workout time (we think 30 minutes a day is the perfect amount for optimum energy without
increasing your appetite), focus on walking more often throughout the day. Recent research says the average adult
walks about 5,900 steps a day, with many of us coming in way under that! Aim to add in about 500 extra steps a day,
increasing slowly each week to gradually build up to 10,000 (approximately 5 miles). You can measure your steps
with a pedometer or by time (15 minutes of walking at a brisk pace is about 1 mile, although this will vary by individual).

#8 REST AND RECHARGE.

Do less: slow down, breathe, pray or meditate and sleep more often. Studies have linked sleeping enough and prayer
and meditation to everything from weight loss to an improved immune system and lower blood pressure. We all make
the time for activity, it's also important to dedicate equal time to resting and recharging too.

STAY GRATEFUL.
#9
Keeping your eye on your goal can be a good thing, but it’s important not to let the things you want make you forget
the things you already have. Spending a few minutes each day thinking or journaling about just 3 things you are
grateful for in your life as it is today can be a powerful way to instantly improve your health. Studies show that
gratitude can bolster your sense of well being, sleep quality, even your immune system, so try to build it into your
daily routine.

10
# COMMIT.
You've decided to take on this journey, so let's commit to it! That means that even when you "mess up" or when
things don't go the way you planned that you stay committed to your journey and don't give up on yourself. And you
aren't alone! We're here to help you stay on your path so be sure to join our community online at jessicasmithtv.com
for more support.