Can Your Relate to Any of These?
✓ You’re tired and on edge all the time.
✓ You don’t like the way you look and feel in your clothes.
✓ You feel guilty about the way you eat—you know you’re not making the right, supportive choices.
✓ You’re unmotivated to exercise.
✓ You feel like you’re just “going through the motions” of your daily life.
✓ You wish you had time to regroup and just get off the “treadmill” of your daily grind for a little while.
✓ You know it’s time for change, that it’s time to make yourself a priority, but you have no idea where to begin, and you don’t have the time and energy it figure it out.
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These are just some of the symptoms of being out of balance. If you are experiencing one or more of these symptoms, then it’s time for you to invest in yourself with the Healthy Solutions Transformation Challenge.
Register at FriendYourBody.com/Challenge
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What is the 8-Week Healthy Solutions Transformation Challenge?
The 8-Week Healthy Solutions Challenge is an educational, motivating and empowering program developed by top health and fitness coach, Melissa Koerner.
- A no B.S. approach to eating clean, getting fit and being healthy.
- A healthy and realistic lifestyle plan full of delicious foods that boost your energy naturally, and simple exercises that strengthen and tone your body.
- A healthy meal plan that encourages you to learn how to listen to your body to determine what foods to eat, how much and in what combinations.
- An effective and easy to follow exercise plan that you can customize to fit your lifestyle and do from the comfort of home in 15 minutes or less each day.
- Healthy, delicious, and easy to follow meal plans including:
- Quick, energy boosting breakfasts
- Fast and healthy on-the-go snacks
- Simple portable lunches
- Easy, no-fuss dinners
- A supportive and encouraging group of people to share in your successes and root you on through your challenges.
- A complete done-for-you system of everything you need and more to transform your life!
Here’s a Sneak Peek at What You’ll Discover in these 8 Motivational Coaching Sessions…
Session #1: It’s Time to Detox (without the Diet)
- How to boost your mindset to get on the RIGHT path to success to maximize your results and stay motivated.
- How the 6 different kinds of stress are impacting your health and how to manage them more effectively
- How to balance your body living your life by the “4 pillars of optimal health.” (Most health programs fail by focusing on only one.)
- The 4-steps starting point to feel inspired and motivated to keep going when you hit roadblocks.
Session 2: Meal Planning Made Easy
- The 5 factors of feasting you MUST master to feel full, energized and maintain healthy digestion.
- It’s not as simple as calories in calories out. Learn the dangerous truths about calorie restrictive diets that leave you feeling tired, irritable and hungry and actually make you GAIN weight .
- How to avoid the S.A.D C.R.A.P. the triggers a host of health problems like constipation, headaches,back pains and low energy.
- The scientific benefits of a Paleo-based diet. Science reveals that each have a genetic requirement for a given amount of plant and animal foods.
- 6 steps to eating right for your unique nutritional needsWITHOUT counting calories or points.
- Tips for food shopping to save time and money.
Session 3: It’s Super, It’s Raw, It’s Organic… Too Bad it’s Not Drive-Thru
- What healthy proteins, fats & carbs are AND why we need ALL 3 in our diet to achieve optimal health.
- Why organic and where it get it?
- The disturbing truth about food labeling. Unfortunately, we cannot trust the conventional food industry and take their labeling at face value.
- How to add more raw foods and super foods into your diet to boost your energy, digestion and mental clarity.
Session 4: What Goes in Must Come out
- 3 most common causes of poor digestion that leave you feeling bloated, gassy, tired, hungry, and constipated.
- Signs of digestive dysfunction. You could actually be eating too much AND starving yourself at the same time, all the while creating a toxic bowel. Many people don’t know they have poor digestion because some of the signs are not so obvious.
- Simple lifestyle tips to boost your digestion naturally—WITHOUT digestive aids.
- Tips for consuming coffee and alcohol safely to alleviate their adverse effects.
- How your hidden food sensitivities are making you sick, fat & tired. Discover the not-so-obvious signs to pay attention to and some simple strategies you can do to “test” yourself.
- 5 Steps to improve the “good” bacteria in your colon and achieve optimal health.
- How your bowel movements tell you EVERYTHNG you need to know about your digestive health.
Session 5: Take a Nap, but Not at Work
- How the sun dictates our sleep wake cycles—NOT your favorite late-night TV shows
- The dangers of the caffeine/sugar cycle and how to break this cycle safely and effectively.
- How quantity and quality sleep impacts your results with exercise.
- How you know if you’re getting enough sleep.
- Simple lifestyle tips to sleep better WITHOUT relying on sleep aids.
- How your mental/emotional happiness impacts your eating, exercise and sleep habits.
- How mental and emotional stress can show up as nagging aches, pains, and illness.
- The 10 signs of an unhappy life
- Simple steps to get clear about your personal, professional and relationship values to live a happy, fulfilled life.
- Why you MUST take care of your personal needs FIRST before you can truly help others.
Session 7: Exercise Pain = No Gain
- How to overcome the 3 biggest challenges with exercise. (FYI they don’t involve going to the gym, buying fancy exercise equipment or even breaking a sweat.)
- The 5 key parts to an effective exercise program.
- Why you don’t need to go to the gym to exercise.
- Why the no pain no gain approach to exercise sets you up to FAIL. In fact, it can make you gain fat, prevent you from building muscle, and set the stage for fatigue and serious injuries.
- How your stress load impacts your exercise results. If you have a lot or stressors in your life that are not being managed properly, your body becomes energy-drained, and doing rigorous exercise in this states only adds to your stress setting the stage for weight gain, fatigue, poor skin, injuries and sickness.
- How exercise can be used to help you cut down on caffeine and sugar to give you REAL energy.
Session #8: Get Fit on the Go
- How you know when your body is ready to “work out”.
- Fun ways to get exercise into your day—WITHOUT using exercise machines.
- Why resistance training is ESSENTIAL to burning fat, boosting your metabolism and balancing your hormones.
- How to use “compound” exercises help you burn off unwanted calories more efficiently AND make your body more fit and functional.
- Top 10 tips for getting the BEST results from your exercise habits
Here’s What You Get…
Action Steps Guides
You’ll know exactly what you need to do each week to eat better, improve your energy and be more active.
Healthy Energy Boosting recipes
Enjoy hundreds of healthy, tasty and easy recipes that leave you feeling full and energized and looking forward to your next meal!
✓ Simple and tasty salad dressings
✓ Scrumptious and hearty soups and salads
✓ Flavorful and effortless vegetable, legume and grain side dishes
✓ EGGcellent omelets, frittatas, quiche, and custards
✓ Delicious and succulent poultry, meat and seafood meals
✓ Simple and satiating snacks
✓ Healthy, sin-free desserts and sweets
✓ Fresh, homemade breads
Customized Diet Tools
Get everything you need to create your personal meal plan and determine the RIGHT foods, the right amounts and the right combinations for your unique metabolic needs—WITHOUT COUNITNG CALORIES. Your tools include a Metabolic Type test, food list, serving ratios chart and tips for success eating right for your MT.
Must-Haves Grocery List
Make grocery shopping simple and painless. You’ll save time and money with this done-for-you shopping list.
Personalized Meal Plans
Your sample meal plan gives you an easy solution for figuring out the right foods to ear for your unique nutritional needs. From breakfast, lunch, dinner and snacks in between you’ll never wonder what the BEST foods are to eat for you!
✓ Quick, energy boosting breakfasts
✓ Fast and healthy on-the-go snacks
✓ Simple and satiating portable lunches
✓ Easy, yummy, no-fuss dinners
Success Journal
You can’t change what you don’t acknowledge. Your success journal helps you become more aware of your daily diet, exercise and lifestyle habits identifying your potential “success blockers” and tracking the progress you’ve made.
16-Week Customizable Exercise Plan
Boost your energy and strengthen and tone your body with four progressive done-for-you exercise plans. Each plan includes flexibility, core and strengthening exercises that you can do from the comfort of home using minimal equipment in 15 minutes or less. You have access to videos that explain how to perform each exercise safely and effectively.
Get Fit Club Lifetime Membership
Gain exclusive access to our online community where you’ll get all of your program materials, share your goals and progress and have all of your diet and exercise questions answered by top health and fitness coach Melissa Koerner. Plus gain access to our members only articles and forums where your get insiders secrets for success. Gain the power of social support and kick your health goals into high gear.
When and Where
Starts: Monday, February 10, 2014 from 6pm-7pm
Ends: Monday, March March 31, 2014 from 6-7pm
*Meets every Monday for 8 weeks from 6-7pm*
Location: Just Naturals; 176 South River Rd., Bedford, NH
Cost: $198; or sign up by Friday, January 17th for $178 Early Bird Special and save 10%
About Melissa
Melissa Koerner, the founder of Friend Your Body, and the creator of the 8-Week Healthy Solutions Transformation Challenge, is a Certified Personal Trainer, a Certified Metabolic Typing Nutrition Advisor, and a Certified Holistic Lifestyle Coach. She has helped hundreds of people increase their energy, lose body fat, sleep better, improve digestion, eliminate food cravings and be more fit by taking a holistic approach to their health and fitness.
