Creating Your

10 Day Body Reset

http://nicholekellerman.com

FYI - all bold & underlined text is linked to a page I would like you to check out for more information when creating your body reset. For example -3oz Body Balance (to access page highlight text, right

click text-> open hyperlink)

A 3 Step Formula To Getting Your Healthy Body BackTime to “workout” your Muscle Memory and get your healthy firing patterns working strong again, so living a healthy lifestyle will come with little to no effort at all.

Follow these 3 steps to create your plan:

1. Meal plan that follows these guidelines

-Lots of fruits and veggies -Small amount of lean meat -Good amount of whole gains, nuts, legumes -One or two indulgence foods or drink

2. Exercise Plan that follows these guidelines:

-A strength training component (visit http://nicholekellerman.com ->Blog ->Categories -> Moves That Improve) -Cardio training high intensity day some moderate intensity days) -A stretch component (visit http://nicholekellerman.com ->Blog ->Categories -> Moves That Improve) -Limited days off to really kickstart your body

3. I Love Me Plan

-For the next 10 days vouch to yourself that you will look in the mirror and say 1 thing you love about your body (no matter how hard it is). You HAVE to have a healthy relationship with your body or things will never change!

My 10 Day Body Reset

http://nicholekellerman.com

Shopping ListAll Fruits & Vegetable Organic Meats

Whole Grains

My 10 Day Body Reset

Other (condiments etc)

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Day 1-2

Be Sure To Drink Lots Of Water All Day

My 10 Day Body Reset

Day 1

Upon rising -8oz of H2o + 3oz Body Balance

Breakfast-

3-3.5 hours later

Mid-Morning Snack-

2.5-3.5 hours later

Lunch-

3-3.5 hours laterMid-Day Snack-

2.5-3.5 hours laterDinner-

Day 2

Upon rising -8oz of H2o + 3oz Body Balance

Breakfast-

3-3.5 hours later Mid- Morning Snack-

2.5-3.5 hours laterLunch-

3-3.5 hours laterMid-Day Snack-

2.5-3.5 hours laterDinner-

Day 3

Upon rising -8oz of H2o + 3oz Body Balance

Breakfast-

3-3.5 hours later Mid-Morning Snack-

2.5-3.5 hours laterLunch-

3-3.5 hours laterMid Day Snack-

2.5-3.5 hours laterDinner-

1 hour later or at least two hours before bedDessert-

http://nicholekellerman.com

Day 4-5

My 10 Day Body Reset

Day 4

Upon rising -8oz of H2o + 3oz Body Balance

Breakfast-

3-3.5 hours later

Mid-Morning Snack-

2.5-3.5 hours later

Lunch-

3-3.5 hours laterMid-Day Snack-

2.5-3.5 hours laterDinner-

Day 5

Upon rising -8oz of H2o + 3oz Body Balance

Breakfast-

3-3.5 hours later Mid- Morning Snack-

2.5-3.5 hours laterLunch-

3-3.5 hours laterMid-Day Snack-

2.5-3.5 hours laterDinner-

http://nicholekellerman.com

Day 6-7-8

My 10 Day Body Reset

Day 6Upon rising -8oz of H2o + 3oz Body Balance

Fly Solo Day- an indulgence and be a Food L.O.V.E.R

Day 7Upon rising -8oz of H2o + 3oz Body Balance

Breakfast-

3-3.5 hours later Mid-Morning Snack-

2.5-3.5 hours laterLunch-

3-3.5 hours laterMid Day Snack-

2.5-3.5 hours laterDinner-

Day 8

Upon rising -8oz of H2o + 3oz Body Balance

Breakfast-

3-3.5 hours later Mid-Morning Snack-

2.5-3.5 hours later

Lunch-

3-3.5 hours laterMid-Day Snack-

2.5-3.5 hours laterDinner-

http://nicholekellerman.com

Day 9-10

Day 9

Upon rising -8oz of H2o + 3oz Body Balance

Breakfast-

2.5-3.5 hours laterMid- Morning Snack-

2.5-3.5 hours laterLunch-

3-3.5 hours laterMid-Day Snack-

2.5-3.5 hours laterDinner-

Day 10

Upon rising -8oz of H2o + 3oz Body Balance

Breakfast-

2.5-3.5 hours laterMid-Morning Snack-

2.5-3.5 hours laterLunch-

3-3.5 hours laterMid Day Snack-

2-3 hours laterDinner-

1 hour later or at least two hours before bedDessert-

My 10 Day Body Reset

http://nicholekellerman.com

Work Out Schedule

Day 1-

Day 2-

Day 3-

Day 4-

Day 5-

Day 6-

Day 7-

Day 8-

Day 9-

Day 10-

My 10 Day Body Reset

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My 10 Day Body ResetFitness Profile Card

Click Here To Follow Measurement & Testing Video

FAQ’sWhat will I need for the workout?

A pair of dumbbells (3-8lbs), water and a positive attitude!

How much room will it take?

Push the coffee table aside and the living room works great! If you don’t have a portable laptop you can always burn the workout to a DVD and watch in your DVD player.

Do I have to exercise a hour a day?Nope! You can break up the work outs in 10+ minute increments throughout the day (be creative). Just make sure you do your best to finish the workout scheduled for that day. (hear me talk about this-watch video)

The 10 Day Body Reset

FAQ’s

What if I miss a meal on the meal plan?

Most importantly don’t beat yourself up, it’s ok! Just do your best, if caught in a situation where you don’t have your planned meal make the best decision you can. If you are going out to eat check out this 6 page Healthy Eating Restaurant Guide I have made for you.

The 10 Day Body Reset

FAQ’sI have knee pain, is this workout ok?There are exercise modifications for every exercise, these workouts were designed for all fitness levels. When it comes specifically to the knees, just take it easy. All the workouts are timed so go slower and don’t go as deep. Listen to your body!

Do I have to take the Body Balance?Nope. If you don’t feel comfortable drinking it you don’t have to! This stuff has just changed my life and wanted to offer that opportunity to you.

Can I get everything at my local grocery store?99% of it you can. There may be 1 or 2 things you have to get at a natural grocery store.

Do I REALLY have to look in the mirror and find something I like about my body?Yes...wait, I mean HELL YES! Ha! If you do any one thing off this program THIS would be it! Yes, it is that important. If you deiced to skip this step you are choosing to gain the weight back and never be truly healthy. Your relationship with your body is THAT powerful! (hear me talk about this- watch video)

The 10 Day Body Reset