V I S I T W W W . T A M A R A H A R R I S C O A C H I N G . C O M

F O R M O R E I N F O

5 STEP

METABOLISM

BOOST

CHECKLIST

T O D O E V E R Y D A Y

L O S E U N W A N T E D B E L L Y F A T

FOR BUSY WOMEN WANTING TO LOSE WEIGHT AND

FEEL GREAT

Hi I'm Tami,

When I hit my 40's, like you, I felt frustrated. I felt I was doing all the right things, eating less

and exercising more and yet, I kept putting on weight. I just couldn't seem to budge the fat

around my waist.

I was tired, stressed, anxious and even, depressed. In my early 40's found myself

overworked, stressed, unable to sleep (like EVER) waking up exhausted, profusely sweating

during the night, overtraining and undereating to keep my weight down and to stay fit and

above all, trying to please everyone else and putting myself last.

I found myself anxious, overwhelmed, unmotivated and even a bit depressed. THIS WAS

NOT ME, I struggled to fight it and something had to be done!In truth, I had always been

quite fit and lean and I couldn't believe that this was happening to me! I wasn't used to

having to ask for help but I knew I needed help because I wanted to be healthy and feel

"right" again.

It turns out I was struggling with hormonal stress and metabolism distress and I had no idea!

After successfully treating myself through diet, exercise and natural health supplements, I

began to share my knowledge and coach other busy women in their mid 40's and beyond

who felt exactly as I did... stressed, time poor, exhausted, and weight loss resistant feel

better than ever, just how they should feel leading into the prime of their lives.

I want to be the fit, healthy, happy and focused mum and wife my family deserve and I

know that I need to be consistent in order for that to happen for me.

I want you to feel great in your clothes. I want you to feel calm, happy, healthy, rested,

energetic and "balanced" again. I want this for all of my friends and women all around the

world. There is no reason that we shouldn't all be looking and feeling AMAZING, be sleeping

soundly and waking up energised to face the day and get more out of it.

To achieve these things, without feeling like you are going without, is a dream that is

possible for all of us. This is why I put together this 5 Step Metabolism Boost Checklist.

If your metabolism no longer responds to diet and exercise, then you need to deal with the

fat storing aspects of stress and you need an entirely different diet and exercise approach.

This checklist will get started... Implementing these changes will make a difference, you will

see the scale moving for good.

ENJOY

Tami x x

MEDICAL DISCLAIMER:

The information provided in this book is designed to provide helpful information on the

topics discussed. This book is not meant to be used, nor should be used to treat any

medical condition. For diagnosis or treatment of any medical problem, consult your

physician. The publisher and author are not responsible for any specific health or allergy

needs that may require medical supervision and are not liable for any damages or

negative consequences from any treatment, action, application, or preparation, to any

person reading the following information in this book. References are provided for

informational purposes only and do not constitute endorsement of any websites or other

sources.

T H E 5   S T E P M E T A B O L I S M

BOOST OUTL INE

THE KEY TO LOSING UNWANTED BELLY FAT

An increase in  hunger,

Unstable mood swings and energy 

An increase in  cravings,

Sleeplessness and exhaustion

Sleep, Hunger, Mood, Energy and Cravings are a huge indicator that your body needs a

BIG reset, that your hormones are out of wack and your metabolism is struggling.

WEIGHT LOSS IS A HORMONAL STATE.

If your hormones are not balanced, you won’t lose weight. If you can’t sleep, control your

hunger and cravings and if you are moody and exhausted then your body is telling you

that you have dieted on and off for a long time and that it is hormonally distressed.

Your body and mind are experiencing chronic stress and you have become fat loss

resistant.

You see what happens is that your metabolism adapts and then it reacts to whatever it is

that we do to it.

So, if you continue to exercise more and eat less, OR if you continue to stress your body out

and become overwhelmed, sleep deprived and anxious it will backfire on you.

You will experience:

When your body is in this state of stress and exhaustion, it is IMPOSSIBLE to lose weight! It is

IMPOSSIBLE to recover and it's hard to feel amazing again.

THIS IS YOUR BODY PROTECTING ITSELF AND PUSHING BACK AGAINST YOU.

T H E 5   S T E P M E T A B O L I S M

BOOST OUTL INE

THE KEY TO LOSING UNWANTED BELLY FAT

In this 5 Step Metabolism Boost Checklist you will find the 5 most important things to

consider for re-balancing all of these things so that you can reset your hormones and in

turn, boost your metabolism and THEN only THEN will you naturally lose weight naturally and

feel AMAZING again!

So stop counting calories, reset your hormones, learn

about liver and gut health and balance your

metabolism.

This is the key to being diet free. Find your new

approach to food that you can keep doing for the rest

of your life.

STEP 1 - SLEEP

Sleep 6 - 8 hours per night. Go to bed at the same time each

night and wake at the same time each day. Do not forgo good

sleep for exercise or work, not now, not until your body is in balance

again. If you don't sleep, You can not lose weight.

If you wake refreshed, then you have had enough sleep for you. If

you are tired by 11 am, you haven't. Your energy should be high at

this time.

If you are tired mid / late afternoon, this is quite normal. Its when our

sleep hormones begin to dip. Hence " siesta time". Don't reach for

caffeine or chocolate, have a 20 minute meditate or nap. Set your

alarm, if you only sleep of 1 min in the 20, that is all you needed. Do

not lie down for more than 20. If you can't lie down take a short walk.

Make sure your room is coolish, dark and quiet and avoid phones,

and all other distractions. Bed is for sleep and romance only. Stop

looking at blue light 60 minutes before bed. Your body needs to

recognise that it is getting dark to produce more sleep hormones.

STEP 2 - HUNGER

Eat more protein at each meal with lots of fibre based vegetables

or salad.

Forgo strenuous exercise until your body is balanced again, walk

daily. Ideally get up when the sun gets up and walk for 10 - 20

minutes outside (approx 1,000-3,000 steps ). Plus, in general “ exercise

less but MOVE more” you are aiming for at least 10,000 steps per

day.

Learn to ride out the cravings. Let it happen, let it peak and let it

go away without reaching for that craving... Eating small regular

meals through out the day with 1 - 2 protein based snacks in between

will help with satiety. Be prepared and eat prior to cravings

happening.

5 S TEP MATABOL ISM BOOST

CHECKL IS T

STEP 3 - MOOD

Keep a gratitude journal and write in it each evening before you go

to sleep. Things that you are grateful for in your life and then turn out

the light feeling more rested and balanced. Slowing down to realise

how special life really is will help.

Let the little kid out – don’t forget to be silly and laugh, its amazing

what this will do you

Create a habit of a hot bath, warm tea or physical affection or time

with a pet to unwind or a walk with a friend.

STEP 4 - ENERGY

Keep blood sugar balanced by eating small meals more frequently.

I suggest that you eat your three main meals (breakfast, lunch and

dinner) with a snack in between. E.G.

1. Shake

2. Natural yoghurt and berries

3. Salad with protein and good fats, 

4. A selection of raw veggies

5. Protein, loads of veggies and some good slow release

carbohydrates.

Do not cut carbs! Control the amounts you eat and work out what is

perfect for you and when you should eat them. A small amount of

the right kind of carb at night will usually help with hunger, energy,

cravings and most importantly SLEEP.

Drink adequate water throughout the day. Work out a water routine

to ensure you don’t forget to drink it and be religious about it.

Perhaps even try two “water weeks” where the only fluid you drink is

water for 2 weeks... believe me you will feel awesome and lose

weight.

5 S TEP MATABOL ISM BOOST

CHECKL IS T

STEP 5 - CRAVING

Control stress hormones! DO NOT SKIP MEALS, DO NOT DO EXCESSIVE

EXERCISE AND DO NOT DEPRIVE YOURSELF OF SLEEP.

Avoid foods, drinks or situations that will lead to you craving the wrong

foods and PLAN for these things in advance. Pack your food options,

eat prior, avoid the situation for a few weeks until your body is

rebalanced. Don't go hungry.

Control stress hormones and reduce those cravings by resting more

and scheduling in recovery activities into your daily routine. Such

activities could include, a slow walk, a warm bath, time with family or

an animal, 20 minutes with an audio book or a massage.

ON THE NEXT PAGE CHECK OUT MY FAVOURITE SMOOTHIE RECIPE!

This is a great way to get lots of nutrients into you, boost your energy

levels and keep you satisfied.

Best of all, it is easy to digest so it will reduce the bloat, help your liver

rest and digest more easily.

PERFECT FOR BOOSTING THE METABOLISM...

5 S TEP MATABOL ISM BOOST

CHECKL IS T

B E R R Y - N A N A S M O O T H I E R E C I P E

1/2 cup water

3/4 cup unsweetened almond milk

1 serve - Resistant Starch Powder - or alternative fibre source E.G. natural Metamucil, psyliam husk

1 serve protein powder

1/4 frozen banana

1/2 cup frozen strawberries

INGREDIENTS:

METHOD:

Blend until smooth

(add ice or more liquid to taste)