healthy 3 day healthy day Eating Plan for weight-l weig ht-loss oss
A healthy, healthy, 3 day eating eating plan designed designed for women women who want to lose weight & shape up. up.
Liezl Jayne Strydom
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How do I use this 3 day eating plan? This 3 day healthy eating plan for weight-loss, body toning and shaping up, has been designed to help you to achieve a leaner looking, more toned, feminine body. body.
This eating pl an is here to help you to achieve your health, fitness, we ight-loss and body goals suc cessfully.
This 3 day eating plan has been created to give you an example of what everyday everyday healthy eating can look like, and how healthy food can taste delicious. For this eating plan to be most eective, the meals
and recipes provided should be incorporated into a balanced lifestyle that includes regular exercise. For more information on healthy eating and exercise plans, visit www www.liezljayne .liezljayne.com/guides .com/guides
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What is a healthy diet? A he heal althy thy di diet et pro promot motes es a wa wayy of ea eatin tingg th that at is mad madee up of mos mostl tlyy who whole le an andd unprocessed foods such as ve getables getables,, fruits and leafy greens, nuts, seeds, seeds, grains and legumes - as well as dair y, eg gs, fish, seafood and meats.
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wh y t hi s eating plan? There are are so many dierent types types of
of foods labeled as “good”. With With every diet that
diets out there, and so it can be pretty
I tried I never managed to lose a signicant
confusing to try to gure out what the
amount of weight, even though the food food that I
best diet for weight-loss is.
was allowed to eat was limited.
We live in a world where everyone claims to Over time I realized that it didn’t make sense have the “best kept secret” of weight-loss, to follow an exclusionary diet, and it didn’t companies try to sell us things that we don’t
make sense to cut foods from my diet that were
really need and businesses often market actually healthy. It may be good common sense products purely to make money.
to cut unhealthy, highly-processed foods from a diet, but cutting healthy whole foods from a diet
For years I was completely confused by what doesn’t make sense. diet to follow - and over the past 10 years I’ve tried so many diets that I can hardly keep
Healthy foods in their whole, natural forms
it’s track of them all. I’ve I’ve followed low-carb, low-carb, are packed full of essential nutrients (which it’s high-carb, zero-carb, high-protein, low-fat, important to get enough of), and we shouldn’t be fat-free and even high-fat diets. I’ve tried judged or made to feel bad or wrong for eating pretty much any diet that has at ever been these foods. marketed as “trendy”. After years of trying every diet die t out o ut there
With each and every diet that I tried there
and never seeing results, I nally made
was always a long list of “foods to avoid” a decision to just gure it out for myself. (whether it was grains, fruit, fats, carbs, protein or meat), and with with each of these diets At that point I was really overwhelmed and there was generally only a limited amount Liezl Jayne - 3 Day Eating Plan
confused by all of the weight-loss information information out 5
there - but I began to realise that there
even healthy foods in large portions may
was some leve levell of truth in all all of these
lead to weight gain. I discovered that being
crazy diets that I had previously tried.
mindful of calorie amounts (not obsessive, obsessive,
The problem was that each fad diet took
just mindful) while following a balanced,
one small truth and made it extreme -
healthy diet was the best way to lose weight.
and then the next fad diet took another small truth and made it extreme (in the
Following a healthy, balanced, sustainable
opposite direction).
diet is so important for shaping up - and so I really wanted to share this 3 day example
Most fad diets target carbs or fats,
of an eating plan plan with you.
labelling them as “bad” - but while there are healthy carbs and unhealthy
This 3 day eating plan has been
carbs, carbs in general are not “bad”.
specifically designed as a weight-
Carbs are actually really good for us,
loss tool for women. It has also
our bodies need carbs! The same goes
been created to give you an example
with fats, there are healthy fats that are
of what everyday healthy eating can
essential for long-term good health.
look like.
At that turning point, I was determined
When you decide to follow any new way
to nd the truth about dieting, and was
of eating, it is very important to make sure
passionate about creating a healthy,
that you are getting all of the nutrients that
sustainable diet that would help me to
your body requires - espec especially ially if you are
lose weight and keep it o for good.
trying to lose weight. This eating plan is an example of how eating healthy healthy foods
Through
furthering
my
studies,
I
realised that to lose weight I had to
can help you to get all of the vital nutrients that your body needs.
remain mindful of my calorie intake while following a balanced diet. This
This eating plan is not a fad diet and does
may sound obvious, but for years I had
not promote the use of fad diets. This
belived that the “calorie” theory was
eating plan promotes a balanced diet for
total nonsense. Previously, I had believed
a balanced lifestyle - one that includes
that simply by eating healthy foods,
essential healthy fats, good protein and
weight-loss would follow naturally. But,
whole carbs every day.
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Healthy fats, good protein and whole carbs are all essential for weight-loss, body toning and long-term good health. It is never a good idea to follow a diet that promotes the exclusion any any of the main food groups. It is also never a good idea to follow any kind of starvation diet that promises quick xes to lose weight - our bodies need
food and calories every day to perform normal everyday functions (to keep the heart, brain and other organs functioning properly). This 3 day eating plan shows how healthy food can taste delicious, can make you feel good and can help you to lose weight in a healthy,, sustain healthy s ustainable able way way.. It’s important to note that the calories provided per day have been calculated according to what the “average woman” might choose to consume to lose weight in a healthy, sustainable way. This eating plan is intended to be followed in conjunction with an exercise plan that has been designed for weight-loss. To nd a healthy eating plan that is more suited to your specic taste and calorie needs
www.liez .liezljay ljayne ne.com .com/guid /guides es visit www
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what are calories & how do they work? Simply put, calories are fuel for the
consume through eating while making sure that
body.. A calorie is a measurement or a body
we are still getting the vital nutrients that our
unit of energy.
bodies need. A very low-calorie diet increases the risk of various health problems problems and is not
Our bodies rely on calories everyday for fuel,
recommended.
so that it has energy for our cells. When our cells have energy to use then our bodies are able to function normally - meaning that our
If we eat more ca lories than
organs can work, we can move around, we
what we burn, then we can
can walk, we can run, we can laugh, we can
gain weight an d fat. If we
work and we can play.
burn more calor ies than what we eat, then we can lose
Calories are NOT bad, but body
weight and fat .
weight does does come down down to a simple simple equation of calories in versus versus calories out.
If we want to lose weight, we need to reduce the number of calories that we we consume each
If we are wanting to lose weight, we still
day to create an energy decit. When the
need to consume the vital nutrients (water,
body has adapted to this decit, body fat can
macronutrients and micronutrients) every day
then be burned to supply the energy needs for
to remain healthy. healthy. If our bodies do not get
daily activities, normal body functioning and
these basic nutrients, we can lose muscle and
physical movement. Basically, when we eat
bone mass and may suer from malnutrition.
fewer calories than what our bodies need, our
Malnutrition can result in various health
bodies are forced to use excess fat stores to meet
problems.To lose weight in a healthy way, we
our energy requirements. These guidelines
need to reduce the number of calories that we
are only intended for short term use.
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DAY DAY 0 1 Breakfast
Creamy oatmeal with banana slices & raw walnuts. Bring the oats and water to a boil on the stove, then simmer for 1015 minutes. Stir in the cinnamon, coconut oil & xylitol. Serve with banana and walnuts.
Lunch
Egg and avocado salad. Boil the eggs and serve with fresh salad & avocado slices. Add fresh lemon juice, sea salt and cracked pepper to taste.
Snack
Grapefruit & almonds.
Dinner
Grilled salmon with baked sweet potato fries & veggies. The full recipes for the grilled g rilled salmon & the baked sweet potato fries are included on the next page. Lightly steam the veggetables.
1/2 cup dry rolled oats 1-2 cups water 1 teaspoon coconut oil (at) pinch cinnamon 1 teaspoon xylitol (optional) 1 medium banana 8 raw walnut halves
2 boiled eggs 1/3 avocado 1/2 cup bell pepper slices 1 cup cherry tomatoes 1 cup cucumber slices handful baby spinach squeeze fresh lemon juice sea salt & cracked pepper 1 medium grapefruit 14 raw almonds 140g salmon (or trout) 1 medium sweet potato 1 teaspoon cooking oil fresh lemon juice sea salt & cracked pepper zucchini, broccoli & carrots
How To Grill Salmon Ingredients: 140g salmon or trout llet (skin removed) removed)
squeezee of fresh lemon squeez lemon juice sea salt & cracked black pepper (to taste) Instructions:
Preheat the oven to 180 degrees C/ 360 degrees F. F. Cover an oven tray with a sheet of aluminium foil, and place the sh onto the foil. Grill the sh in the preheated oven for
10-15 minutes (or as needed), checking every 5-10 minutes. Serve with a lemon wedge and with a side of healthy sweet potato potato fries, a fresh salad or some oven roasted vegetables. Eat & enjoy!
calorie breakdown per serve 140g salmon llet = 200 calories
Total per servin serving: g: roughly 200 calories calories (excluding side dishes)
The Beautiful Body Guide - 10 Day Kickstarter Plan
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Healthy Sweet Potato Fries
1/2 teaspoon oil. Season with sea salt & cracked black pepper. Bake in the oven for 20-40 minutes (or as needed), checking every
Ingredients:
(serves one)
10 minutes and turning if necessary necessary.. If you
1 medium sweet potato
like your fries a little crispy, then heat the
1 teaspoon cooking oil
oven up to 200 degrees C (390 F) for the last
sea salt & cracked black pepper (to taste)
10 minutes of baking baking..
Instructions:
Serve with your favorite meal, or as a snack
Preheat the oven to 180 degrees C/ 360
and enjoy!
degrees F. Slice the sweet potato into long thin strips. Grease an oven tray with 1/2
calorie breakdown per serve
teaspoon oil and toss the fries in the other 1 medium sweet potato = 100 calories 1 teaspoon oil (at) = 40 calories
Total per servin serving: g: roughly 140 calories calories
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DAY DAY 0 2 Breakfast
Blueberry smoothie & raw almonds. Blend the blueberries blueberries,, banana, avocado, water, cinnamon and ice together until smooth. Serve chilled, drink and enjoy with raw almonds on the side!
1 cup blueberries 1 medium banana 1/3 avocado 1 cup water 1/8 teaspoon cinnamon ice to taste 14 raw almonds
Lunch
Brown rice, walnut walnut & olive salad. Serve the pre-cooked rice with fresh salad, black olives and raw walnuts. Drizzle with 1 tsp olive oil, then add fresh lemon juice, sea salt & cracked pepper to taste.
1/2 cup cooked brown rice 8 raw walnut halves 10 black olives 1 cup sliced button mushrooms 1 cup sliced cucumber handful baby spinach 1 teaspoon olive oil squeeze fresh lemon juice sea salt & cracked pepper
Snack
Hummus and veggies.
1/4 cup hummus 1 medium carrot (sliced) 1/2 cup bell pepper slices
Dinner
Healthy chicken & sweet potato potato curry.
100g chicken breast (skinless) 1 medium sweet potato 1/2 cup chopped cherry tomatoes 1/8 or 1/4 onion 1 Tbs fresh cilantro (or 1 tsp dried) 1 Tbs pure tomato paste 1 teaspoon cooking oil fresh lemon juice spices (see full recipe) sea salt & cracked pepper 1/2 cup cooked basmati rice
The full recipe for the healthy chicken and sweet potato curry is included on the next page.
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Chicken & Sweet Potato Curry Ingredients:
(serves four)
tomatoes and add to the pot. Add the lemon
4 x 100g chicken breasts (skinless)
juice, water water,, tomato paste, choppe chopped d cilant cilantro ro
4 medium sweet potatoes (peeled)
curry
2 cups cherry tomatoes
cumin, cinnamon, cloves, sea salt & cracked
1 onion
black pepper to the pot and stir well. Slice the
1 teaspoon cooking oil
chicken breast into pieces, and peel and chop
4 Tablespoons Tablespoons pure tomato paste
the potatoes into quarters. Add the chicken
juice from 1 lemon
and potatoes to the curry. Simmer the curry
2 Tablespoons Tablespoons fresh cilantro (chopped)
on the stove for 40-60 minutes and cover with
2 teaspoons curry powder
a lid, stirring occasionally.
powder,
ginger,
turmeric,
garlic,
1 teaspoon ginger 1 teaspoon turmeric
Serve each portion with 1/2 cup cooked
1/2 teaspoon garlic (or to taste)
basmati rice, and garnish with fresh cilantro
1/2 teaspoon cumin
(optional). Eat and enjoy!
1/2 teaspoon cinnamon 1/4 teaspoon cloves sea salt & cracked black pepper (to taste) 1-1+1/2 cup water (or as needed) To serve:
calorie breakdown per meal
1/2 cup cooked brown or white basmati
100g chicken breast = 172 calories
rice (per serving)
2/3 medium potato = 100 calories 1/2 cup cooked basmati rice = 110 calories
Instructions:
Chop the onion and sauté in a pot with
Meal total (per serving): roughly 380 to
oil until caramelised. Chop the cherry
400 calories per serving
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DAY DAY 0 3 Breakfast
Poached eggs on wholegrain toast. Poach or boil the eggs, and serve on toasted wholegrain or gluten-free bread. Sprinkle with sea salt and cracked black pepper, and garnish with fresh arugula or basil (optional).
Lunch
Roasted beetroot, feta feta & pumpkin seed salad. The full recipe for the roasted beetroot, feta and pumpkin seed salad is included on the t he next page.
Snack
Yogurt with banana slices and berries.
2 eggs (poached or boiled) 2 slices wholegrain or gluten-free toast sea salt & cracked pepper fresh arugula or fresh basil (optional)
1 medium beetroot (roasted in foil) 40g feta cheese 2 Tablespoons pumpkin seeds 1 stick celery 1 cup sliced button mushrooms handful baby spinach 1 teaspoon olive oil 1 teaspoon pure balsamic vinegar squeeze fresh lemon juice sea salt & cracked pepper 2/3 cup plain yogurt (full cream) 1/2 to 1 cup berries 1/2 medium banana
Serve plain, full cream yogurt with fresh banana slices and berries. Sprinkle with cinnamon (optional).
Dinner
Chickpea and brown rice stir fry. Saute the chopped onion in a pan with the oil until caramelized. Chop the vegetables and add to the pan with the fresh lemon juice, parsley, sea salt and cracked pepper. Add the pre-cooked chickpeas and brown rice to the pan. Serve fresh & enjoy!
1/3 cup cooked chickpeas 1/2 cup cooked brown rice 50g eggplant 1 cup sliced zucchini 1 cup sliced mushroo mushrooms ms 1/8 to 1/4 onion 2 Tablespoons fresh parsley 1 teaspoon cooking oil fresh lemon juice sea salt & cracked pepper
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Roast Beetroot, Feta & Pumpkin Seed Salad Ingredients:
(serves one)
calorie breakdown per meal
1 beetroot 40g feta cheese
40g feta cheese = roughly 100 calories
1 + 1/2 Tablespoon pumpkin seeds
1 + 1/2 Tbs pumpkin seeds = 100 calories
1 stick celery
1 teaspoon olive oil = 40 calories
1 cup sliced button mushrooms
3 x veg = roughly 100 calories
handful baby spinach 1 teaspoon olive oil
M e a l t o t a l : roughly 350 calories
1 teaspoon pure balsamic vinegar squeezee of fres squeez fresh h lemon juice sea salt & cracked black pepper (to taste) Instructions:
Wrap the beetroot in foil and roast for 30 minutes (or until soft) in the oven (at 180 degrees C or 360 degrees deg rees F). The skin should peel o easily once cooked. Slice the
celery, mushroom and roasted beetroot. Toss the mushroom, celery, baby spinach and pumpkin seeds with fresh lemon juice, olive oil, sea salt and cracked black pepper. Top the salad with beetroot bee troot slices, crumbled feta cheese and balsamic vinegar. vinegar. Serve with fresh & enjoy! Liezl Jayne - 3 Day Eating Plan
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Can I make food substitutions? Because this eating plan has been created to cater cater to a broad spectrum of tastes and preferences, some substitutions may need to be made if you do not wish to eat a particular food item that has been laid out in this 3 day eating plan. Please note that all substitutions should oer roughly the same amount of
calories as the options provided in this 3 day eating plan. If you would like to make a food substitution, it is recommended that you you choose another food item that is similar. similar. For For example, almonds instead of cashew nuts, mango instead of banana, or brown rice instead of quinoa.
special dietary preferences? In my program The Beautiful Body Guide, I oer various 14 day eating
plan options that are suitable for regular, regular, vegetarian and vegan diets. In The Beautiful Body Guide I also share a large collection of healthy recipes that are suitable for various dietary needs (including regular, plantbased, meat-free, gluten-free and dairy-free diets). For For more information on on eating plans visit www.liezljayne www.liezljayne.com/guides .com/guides
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Liezl Jayne - 3 Day Eating Plan
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Meet the author After Aft er mo more re th than an 10 yea years rs of o f un unsu succ ccess essful ful di dieti eting ng,, I was fi final nally ly able to los losee more m ore tha thann 30 3 0 lbs l bs in ju just st a few fe w sho s hort rt wee weeks ks - and a nd com comple pletel tel y rein r einve vent nt the sha shape pe of my bo body. dy. Having had struggled with my weight
most eective diet and workout methods for
for years, and continuously failing to
fat-loss.
get the body that I wanted despite my
eorts, I decided to just gure it out
I wanted to have a well balanced and
for myself.
healthy, yet eective approach to weight-loss. weightloss. I wanted to get results
Having previously previously spent a lot of time and
from my actions, and I wanted to
money on sessions with various personal
help other women to get results too.
trainers, dieticians and nutritionists - and trying almost every fad diet out there - without
As I was studying weight-los weight-loss, s, I
seeing any results, I was completely frustrated
began to identify some key steps
about the state of my body. body.
that helped me to lose weight and transform by own body - and so I
I have realized that the main reason none
began to share these steps with other
of these coaches coaches had been able to help help me
women,, who started to see dramatic women
was because they hadn’t been through it
transformations of their own.
themselves. Most of them had never struggled struggled with their own weight and so they didn’t really
So many women struggle to lose weight,
understand what it was like - and so I made a
shape up and get the body that they have
decision to just gure it out for myself. That
always dreamed of having having.. And often, it’s
was when I decided to study nutrition, health,
just because they are making a few small
tness and weight-loss myself.
mistakes that can easily be corrected.
After becoming a certied nutritional therapist,
An eective, healthy approach to weight-
I spent any available time researching health,
loss may not be rocket science - BUT there
nutrition, weight-loss and exercise to nd the
is SO much bad advice and information out
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Liezl Jayne - 3 Day Eating Plan
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there that is being shared with women
I want you to achieve the results that you
every single day. It can feel completely
desire, and I want achieving your body
overwhelming trying to sift to through
goals to be easy for you.
of the information about weight-loss that is out there, and to try to gure out
what is the truth. The reason that I can help you to achieve your body goals is not because
I want you to achieve the results that you des ire, and I want achievin g your body goals to be easy for you.
I am super brilliant or super smart - it’s because I have been through a similar journey to yours.
And that’s why I created The Beautiful
The reason that I can help you to
Body Guide - to bring everything that I
achieve your body goals is not
have learned on my journey about shaping
because I am super brilliant or super
up, losing weight and achieving body
smart - it’s because I have been
goals together in any easy to use, easy to
through a similar journey to yours.
understand, balanced, eective, healthy,
sustainable, result-oriented way. I have spent spent a lot of time studying and researching resear ching the topics of health, nutrition, nutrition,
I have a passion for helping women to
exercise and weight-loss to nd methods
achieve their most beautiful bodies
that bring the results that we as women
through a healthy and sustainable
want - to achieve our most beautiful body body..
lifestyle.
I have tried many approaches to achieving my own personal body goals
I believe in helping women to get the results
and have failed more times than I can
that they have always wanted, and I believe
count. But after trying every approach
in promoting methods that are balanced,
out there, I was nally able to achieve
safe and eective.
success by following a few basic steps. I was nally able to lose more than 30 lbs,
I truly believe that EVERY women CAN
and completely completely transform transform the shape of
achieve her most beautiful body!
my body.
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A little bit about
Hey I’m Liezl Jayne.
for themselves. I love to share the healthy
I’m the author of The Beautiful Body Guide
recipes that I create on my blog so that other
and th thee blo blogge ggerr at at www.lie zl ja jayn yn e.c om
people can enjoy them too. I believe that healthy food can taste absolutely amazing,
I’m a South African who enjoys being
and I believe that when you know how to
outdoors in the sunshine, exploring big cities,
make healthy food taste delicious then you
painting, sketching, photography, singing,
don’t feel like you are depriving de priving yourself.
song-writing and acting! I also love cooking, baking and creating healthy recipes in the kitchen, as well as tness and blogging. I am
very passionate about health and nutrition (because I have been through a long health and weight journey myself), and I love to help
For even more healthy recipes
and health, tness & lifestyle tips you can visit my blog at
www.l www .liez iezlj ljayn ayne.com e.com
other women create healthier & happier happ ier lives Liezl Jayne - 3 Day Eating Plan
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Liezl Jayne - 3 Day Eating Plan
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I would love to see your amazing results and
How to stay in touch:
transformation! Instagram: www.instagram.com/liezljayne
Please tag me in your photos via social media @liezljayne - use the hashtags #liezljayne and #beautifulbodymovement on Instagram, Twitter and Facebook You can also email your progress photos to me at
[email protected]
Thankyou!
Facebook: www.facebook.com/liezljayne.blog Twitter: www.twitter.com/liezljayne Youtube: www.youtube.com/liezljayne Pinterest: www.pinterest.com/liezljayne Spotify: open.spotify.com/user/liezljayne Vine: vine.co/liezljayne Tumblr: www.liezljayne.tumblr.com
I hope that you’ve enjoyed following this healthy 3 day eating plan and the healthy recipes included. For even more healthy
Blog: www.liezljayne.com Guides: www.liezljayne.com/guides
recipes and health, weight-loss & tness tips
you can visit my blog blog at www.liezljayne.com www.liezljayne.com Be sure to stay in touch, I update my blog and social media every week. So stay tuned for even more healthy recipes and health & tness tips! Liezl Jayne xo
Be a part of the #beautifulbodymovement
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Terms of use for Liezl Jayne products This book and eating plan is only intended to provide recommendations, it is not intended as a medical manual. The information shared throughout this book is only designed to help you make more informed decisions about your health. Please note that changes in health, tness, weight-loss, body image, body toning and general shaping up are not guaranteed. Results will vary from person to person. It is important to note that Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom do not guarantee results or benets of any kind. kind.
It is required by law that all businesses identify what a “typical” result is to their customers. The truth is that most people never do anything with the products that they purchase (this includes weight-loss, tness and health products), and when they don’t do anything with them they are usually unable to get the results that they desire. If you want to get results from this product then you need to take action. Generally speaking, for fast and eective results, it is often best to take action immediately. In this case, taking action may mean changing your lifestyle, sticking to your diet and completing all of your workouts as recommended. If you want to see results results of any kind from any any product and reach reach new body goals of any kind, then you need to take action and follow through with those actions. However, with this product there is no “typical” result. With most health, tness, nutrition and weight-loss related products there is usually never a typical result. Results may vary from person to person, because every person is dierent. Please note that any and all information and contents found within this book and are not meant to cure any specic disease or health problem, or x any ailment or problem of any kind. It is always advised to consult your medical practitio ner befo re tryin g a new diet, ea ting plan, weightloss program, tness plan, exercise program, lifestyle or a new health program to check whether if it is right for you - and to check whether it is suitable for your personal health, body, tness, weight-loss and lifestyle goals. Please note that the information, eating plans, recipes and exercises found in this book are not meant to cure any specic disease or health problem,, or x any ailment or problem of any kind. problem It is always advised to consult your medical practitioner before trying a new diet, eating plan or a new health program to check whether if it is right for you - and to check whether it is suitable for your personal health and nutrition goals. It is always advised to consult your medical practitioner before trying a new tness program or a new workout regime to check whether if it is right for you - and suitable for your personal health and tness goals. The workouts, training plans, tness tips and exercises shared and distributed by Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom have not been formulated to suit any particular person, or to help any condition of any kind - they act only as general recommendations for general tness and health improvement.
If you feel dizzy, dizzy, faint, nauseous, light headed, exhausted or sick in any way,, or if you suer from any kind of negative aects induced way induced by the physical exercise recommendations recommendations in this guide - then you should stop
The Beautiful Liezl Jayne - 3Body Day Guide Eating -Plan TheDay 10 Point Kickstarter System Plan
your workout immediately and seek the medical advice of your GP GP,, health practitioner or doctor. The guidelines, recipes and eating plans shared and distribut distributed ed by Liezl Jayne (Pty) Ltd and Liezl Jayne S trydom have no t b een formulated to suit any nutrient deciencies, intolerances, allergies or any other food related health problems. problems. If you are an individual with such problems please seek the help of a doctor, doctor, GP or health professional. The information provided in this book is only based on recommendations for general health improvement and to promote healthy eating, healthy exercise and healthy lifestyle habits. The information shared and distributed by Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom is not intended as medical advice, and should not be used to diagnose, treat, cure or prevent any medical conditions conditions of any kind. You should not use this book as a substitute for qualied professional health advice, diagnosis or treatment. The information in this book has been designed to help individuals within the specied market progress towards their health and tness goals. The guidelines shared and distributed by Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom have not been formulated to suit any injuries, health problems or any other problems that could be aggravated with any kind of diet or any kind of low low,, moderate or high intensity physical exercise. These guidelines are general and have not been specically tailored. If you are an individual with such problems please seek the help of a doctor, doctor, GP or health professional. The materials and content shared and distributed by Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom are not intended to be a substitute for medical professional advice, diagnosis or treatment. Although in depth and specic information is given, users of this specic program should not rely exclusively on information provided in this program for their own health needs as it is branded as a set of guidelines aimed at a broad spectrum audience. All specic medical questions should be presented to your own health care practitioner or doctor. Each individual will have their own specic health, dietary and tness needs and therefore the information in this book is designed only to be a set of generic guidelines. This book does not consider any person’s specic objectives, situations or requirements.
Any and all content and information shared and distributed by Liezl Jayne (Pty) Ltd a nd Liezl Jayne St rydom is no t written to promote poor body image or any kind of extreme training regimes. Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom should not and cannot be held liable for the interpretation or use of the information provided. provided. Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom makes no warranties or guarantees, expressed or implied, to the accuracy or completeness, timeliness or usefulness of any opinions, advice, services or any other information contained, or referenced to, in this document. The information is subject to professional dierences dierences of opinion, human error in preparing this information and unique dierences in individual’s situations. Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom do not assume any risk for your use of this infor mation as s uch mat erials or content may c ontain the most recent information. This resource is not individually tailored. It is a guideline which has emerged via the combination combination of personal experience, learned guidelines and where possible, scientic literature.
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Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom is not liable for any loss resulting from any action taken or reliance made by you on any information or material contained in this book. If you use, or otherwise rely on, any of the information in this book you are responsible responsible for ensuring, by independent verication, its currency, accuracy, completeness, reliability and relevance to your own personal and individual circumstances. It is always advised to obtain appropriate professional health and tness advice relevant to your particular circumstances.
Most of the information, guidelines, recommendations recommendations and tips shared and distributed by Liezl Jayne Strydom have been learned from personal study and personal experience. All topics covered by, or shared and distributed by Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom may be subject to human error and may not be safe to use for any or all persons. Please note that you should always check with your medical doctor, GP, health practitioner or personal dietician to see whether a low calorie diet is suitable for you and your specic health needs - and to check whether you are consuming the right amount calories each day to reach your health, tness an d weight-los s goals. Please note that all content and products shared and distributed by Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom, a nd all other co ntent cre ated by Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom is purely intended for entertainment purposes. No information, advice, facts, tips or suggestions given by Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom should be taken or accepted as truth. It is the responsibility of the reader and/ or user to ensure that all of the information given by Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom, or any information shared and distributed by Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom is correct, accurate, helpful, useful, safe to use, current and suitable for their personal needs.
It is important to check with your medical doctor, GP, health practitioner, personal tness coach or personal dietician to see whether the information and products shared and distributed by Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom, Strydom, and all of it’s content (including (including it’s advice, suggestions, recommendations, eating plans, recipes, tness tips, exercises, workout plans and healthy living tips) given by Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom are safe to use and suitable for your personal needs.
guidance, tips, recipes, eating plans, exercises or workout plans within this book, then you should stop following that plan or information immediately and consult with your doctor. This terms of use is relevant to all parts of the information, contents and products shared and distributed by Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom, in cluding but not exclusive to The 3 Secrets of Weightloss, The 5 Essential Exercises, The Beautiful Body Guide Nutrition & Healthy Eating Plan, The Beautiful Body Guide 14 Day Eating Plan(s), The Beautiful Body Guide Exercise & Workout Plan, The Beautiful Body Guide 10 Day Kickstarter Plan and all other information, content, exercises, workout plans, recipes and eating plans shared and distributed by Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom via books, products or additional resources. By reading or using any part of this book in any way, way, or by reading or using any other information shared by Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom, you accept an d agree to this ter ms of use. Mention of specic companies, organisations, organisations, products, persons, or authorities in this book does not imply endorsement by the author or publisher, nor does specic mention imply that they endorse this book and product, its author or publisher.
All recipes, eating plans, workout plans, information and content in this book are the original creations of Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom and are copyrighted. All photographs, images and designs have been created for Liezl Jayne (Pty) Ltd, www.liezljayne.com and Liezl Jayne Strydom and are copyrighted. All rights reserved. They cannot be used in any form for publishing or any other commercial purposes without prior permission from Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom. Any other information or material available in this book is copyright, 2015 © Liezl Jayne (PTY) LTD, ALL RIGHTS RESERVED Therefore no part of this book and product may may in any form or by any electronic, mechanical, photocopying, recording, or any other means be redistributed, reproduced, stored in a retrieval system, shared or be broadcast, sold or transmitted transmitted without the prior permission of the publisher, Liezl Jayne (Pty) Ltd. © 2015 Liezl Jayne (PTY) LTD, ALL RIGHTS RESER RESERVED VED © 2015 Liezl Jayne Strydom Liezl Jayne 2015
Please note that the guidelines shared and distributed by Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom are not suitable for any person who is or who may still be developing in any way. These recommendations are not suitable for any woman who is pregnant, may be pregnant, is trying to become pregnant or who is breast feeding. This product is not suitable to be used by men or children under any circumstances.
Any user of the information, contents and products products shared and distributed by Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom, uses all of it’s information, recommendations, recommendations, guidelines and tips at their own risk. Liezl Jayne (Pty) Ltd and Liezl Jayne Strydom cannot be held responsible for the interpretation of any of the information, recommendations recommendations and guidelines by the user.
Credits: Creator: Liezl Jayne Strydom Content and information: Liezl Jayne Strydom Recipes and eating plans: Liezl Jayne Strydom Food & photog raphy styling: Liezl Jayne Strydom, Ross Char nock Photography: Ross Charnock Layout & design: Jessica Charnock Additional layout elements: Liezl Jayne Strydom
If at any point you feel faint, dizzy, dizzy, sick or suer from any kind of complaint while using any of the recommendations, suggestions, suggestions, advice,
The Beautiful Body Guide - The Point System
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