SMM QRG

TIPS/Lifestyle/FAQs

Headache

This happens as your body is adjusting to a cleaner and less processed diet. You will feel these effects even more if you were consuming a large amount of caffeine, sugar, and/or processed foods prior to the program. I highly recommend drinking lots of water to flush out those toxins and keep your body hydrated, which may help with the headaches. You can also try a calming herbal tea! I recommend some ginger, peppermint, or chamomile💖☕️

Is it normal to have a migraine while doing the plan?

Yes! This happens as your body is adjusting to a cleaner and less processed diet. You will feel these effects even more if you were consuming a large amount of caffeine, sugar, and/or processed foods prior to the program. I highly recommend drinking lots of water to flush out those toxins and keep your body hydrated, which may help with the headaches. You can also try a calming herbal tea! I recommend ginger, peppermint, or chamomile tea💖☕️

I feel very tired since I started the program

This is your body adjusting to a cleaner and less processed diet! When you eat healthier, your body will slowly give off more sustained energy over time. Because you're not getting that immediate boost of energy you could feel a little more tired than usual and/or get headaches. You will feel these effects even more if you were consuming large amounts of sugar and/or processed foods prior to starting the new meal plan😊 If you were a coffee drinker and stopped or are drinking less, it may also be caffeine-withdrawal! I recommend some ginger, peppermint, or chamomile tea☕️

Are we allowed to drink coffee?

Hi there! While Coffee can boost your metabolism, caffeine can have a negative impact on your sleep. If you aren’t getting your 7-9 hours of sleep, this can have an impact on your hormones, which becomes a factor in blocking weight loss. I wouldn’t recommend it regularly, and if you do need to have it during the Metaboost plan, wait a few days with no added sweeteners and unsweetened almond or coconut milk if you need it!

Can I have a decaf coffee?

We recommend not having a coffee, even decaf and sticking to the program to the T for best results. If you MUST have some, you can limit to one cup per day black. No sugar, milk or cream added! 🙂

Can you take herbal teas?

All herbal teas are fine during the programs. However, we recommend caffeine-free.

VEGAN / VEGETARIAN

Is this program vegan friendly?

I have lots of vegan/vegetarian clients!🌿💚 I always recommend following the programs as closely as possible. However, making necessary changes here and there won’t affect your results. Plant-based ingredients can easily be added in place of animal products in the recipes – just make sure you’re getting enough protein! Within the member dashboard there is a full ‘Food Substitution List’ under 'Resources’!!👍

How much protein is required everyday for vegetarians?

According to the DRI (Dietary Reference Intake), it is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound. Even at a fairly conservative number, this equates to about 56g of protein per day for the average guy, 46g for the average woman.

The vegan/vegetarian options are limited. Can I use my own preferred plant-based substitute for meats?

Hey there! Depends on the substitutes! Unfortunately, most vegetarian and vegan “meats” are processed, full of sodium and preservatives. Whole foods are best and protein is the goal when substituting for meat 🙂

SMOOTHIES

I was wondering if anyone else gets hot flashes after drinking a smoothie? I’m on day 3 and had them after the breakfast smoothies. Is there anything we could add to the smoothie that would help?

Research shows that phytoestrogens are effective in reducing the intensity of hot flushes. Flaxseed is high in soluble fiber and in lignans, which contain phytoestrogens. Try adding 1 tablespoon of ground flaxseed to your smoothie!! Hope it helps💜

Should we add protein powder to all our smoothies because it says it is beneficial but it is not listed in all of them?

You absolutely can! Protein is great for burning fat & gaining muscle💪

I was wondering if anyone else gets hot flashes after drinking a smoothie? I’m on day 3 and had them after the breakfast smoothies. Is there anything we could add to the smoothie that would help?

“Can I have another smoothie instead of a cooked dinner?”
For best results, I recommend following the program to a T! If not, results may vary. If the reason you want a smoothie instead of dinner is because you aren’t very hungry, you can absolutely split your meals throughout the day instead of eating each one in one sitting, but I definitely recommend getting it all in! .The meal plan is designed to give your body all the nutrients it needs in a day for optimal health and results.

Can I have another smoothie instead of a cooked dinner?

For best results, I recommend following the program to a T! If not, results may vary. If the reason you want a smoothie instead of dinner is because you aren’t very hungry, you can absolutely split your meals throughout the day instead of eating each one in one sitting, but I definitely recommend getting it all in! The meal plan is designed to give your body all the nutrients it needs in a day for optimal health and results!

Can I make the smoothies a couple days in advance?

I don’t recommend mixing smoothies a couple days ahead. However, you can prepare it the day before then re-blend it the next day when you’re ready to drink it! However, you can prep your smoothies several days before by putting all the ingredients in a container or baggie :)

The smoothies call for EITHER the Megagreens superfood or almond butter. Can you explain why it’s either and not both?

One is more plant power with almost no protein, and the other is more protein.

They do have different nutrients and benefits, however the flavors might not mix well which is why we say either, but you’re more than welcome to add both if you’d like!

I Can’t Do Smoothies For Every Meal

I highly recommend to please stick as closely as you can to the suggested smoothie schedule to get the best results! 🤩 If you need to make an adjustment, please see the “adjusted version”.

What NOT to Have During The 10-Day Smoothie Detox?
Processed foods (chips, crackers, pretzels etc.…), Simple carbs, (rice, pasta, potatoes etc.…) Candy of any sort, Meat, Alcohol, Dairy, Please DO NOT use coconut water, almond milk or coconut milk in place of water.

For the Red and Green Smoothies in the One and Done program. When should we do them?

As long as they are not following a meal plan, people on the OAD program can enjoy a smoothie anytime! It’s great for breakfast or a snack. If they choose to use it as a meal replacement, be sure to add protein powder :)

The smoothies call for EITHER the Megagreens superfood or almond butter. Can you explain why it’s either coffee gluten and not both? One is more plant power with almost no protein, and the other is more protein

Hello! Almond butter offers fantastic health benefits, but be cautious about added sugars and oils in certain brands, and consider nut allergies. MegaGreens provides antioxidants and nutrients from powerful superfoods. However, we generally don't recommend mixing almond butter and MegaGreens superfood protein powder together in a smoothie, as their nutrient proportions may not be balanced. It's best to enjoy them separately. Hope this information helps! 🙂

How much cinnamon and turmeric should be eaten per day?

Cinnamon about 1 teaspoon and Turmeric is 500-2,000 milligrams

Do you have other recommendations while doing these days with salmon, how I can get the extra omegas that chicken doesn’t offer?

Chia seeds, flaxseeds, and walnuts are all high in omega-3! You can include chia seeds and flaxseed in your smoothies, and eat walnuts when the meal plan calls for any nuts 😊

What are the nutritional values per muffin? Protein and fiber contents mostly.

Different muffins have different nutritional value depending on the ingredients!

Can I snack on homemade popcorn with a little bit of salt? If not, what can I snack on?

If you are currently on one of the programs, for best results I recommend following it to a T! If you are not currently following one of the programs, popcorn is fine! Other great snack options include:

3/4 cup Greek yogurt w/ fruit

1/2 cup Cottage cheese w/ fruit

1/4 cup unsalted nuts

1-2 boiled eggs

2 tablespoons Hummus w/ veggies (carrots, celery, cucumbers, etc.)

1 oz. (typically 1 small square) of 70% or higher cacao (not cocoa) dark chocolate

example

*you can also send a link for one of our recipes on MSST (public pages) or YouTube (community pages) - For example:

Savory Stuffed Dates

https://www.youtube.com/watch?v=hDFWJStC7Ug&t=2s

I’m so hungry! Can I have a snack?

For best results, I recommend following the program to a T or as closely as possible! Make sure you are drinking enough water!!! Thirst is commonly mistaken for hunger. You should be drinking at least 64 oz of water a day. You can also split your meals & snacks throughout the day instead of eating them at once. A little tip to help you feel fuller longer, is drinking warm/hot lemon water or caffeine-free herbal tea throughout the day!👍

If a recipe specifies the serving size is for 3, how can a customer revise the recipe to make a serving size for 1?

Divide each ingredient by 3!

For example: 9 cups = 3 cups

Why is there no red meat in the program (apart from mince meat).

Eating too much red meat could be bad for your health. Research has shown that regularly eating red meat and processed meat can raise the risk of type 2 diabetes, coronary heart disease, stroke and certain cancers, especially colorectal cancer.

When and how often do you recommend having the healthy desserts and treats that coach Mere makes?

Great question! Everything in moderation😊 I recommend saving those sweet treats for special occasions, or at least no more than 1-2 a week 👍

Is kombucha ok to drink?

While following one of our meal plans, I recommend only drinking water (can be fruit infused if you’d like) and non-caffeinated herbal tea. Other than that, it’s up to you! Kombucha may have health benefits due to the beneficial bacteria it contains, but consuming the wrong kind of kombucha, or too much of it, may produce harmful side effects. Here is an article from a reputable source on the possible side effects and how to drink it safely: https://www.medicalnewstoday.com/articles/kombucha-side-effects

Do I need to purchase all new organic spices? And what kind of orange juice? What kind of apple cider vinegar does it need to be raw organic? Can you use ginger in spice form?

You can absolutely use the spices you already have, then buy organic when you’re out and in need of new spices. When it comes to orange juice, try to find one not from concentrate and has no added sugars. Buying organic can help keep out pesticides and improve the taste and quality. For the apple cider vinegar, I recommend organic, unfiltered, and one that contains mother. ACV with the mother contains natural probiotics. Fresh is Fairchild Organic Apple Cider Vinegar with the Mother rated best overall in 2022. It’s always better fresh, but yes you can definitely use ground ginger instead. :)

Can I take the Mega Greens while pregnant or breastfeeding?

I always recommend consulting with your physician first! Here is a link to the page with all the information, including the ingredients and nutrition label - just scroll down a little :)
https://sveltetraining.com/megagreens

Can I eat the ingredients instead of making a smoothie or drink?

Yes! *same ingredients and measurements

Is MegaGreens gluten free?

Yes! MegaGreens is 100% gluten free and it is loaded with an arsenal of antioxidants and vital nutrients sourced directly from powerful superfoods and super greens like alfalfa, wheatgrass, spirulina, carrots, broccoli, blueberry, blackberry, raspberry, turmeric, Korean ginseng, ginger, acerola cherry extract, and much more.

Is a piece of fruit half a fruit, a whole fruit or a serving size of fruit?

It’s approximately 1 piece of big fruit or 80g of fruit.

There are a lot of errors and missing information in the recipes, when will they be updated?

Very, very soon! It’s a bit of a process, but we’ve been working on it so it won’t be much longer👍 (Escalate any reports of missing/Incorrect information to your lead)

Is it healthy to eat green apples, unsalted butter, brown sugar and cinnamon? Heat it to cook the apples and melt the flavors together.

Hey there! Unfortunately, butter and sugar are not the best options. But no worries! I have a VERY similar recipe with better options! Check it out👉 https://www.youtube.com/watch?v=XVa6D7YNOnQ&t=53s

-Ingredients⁠⁣:

1 Apple

1 Teaspoon Ground Cinnamon

1/2 Teaspoon Ground Nutmeg

1/2 Coconut Oil

-Instructions⁠⁣:

1️. Slice the apple in half

⁠⁣2. Place the halves cut side up on a baking dish

⁠⁣3. Sprinkle with cinnamon and nutmeg

⁠⁣4. Drizzle coconut oil on top

5. Place in the oven at 350° for 10-15 minutes

6. Bake apples until tender

7. ENJOY!!!

If a recipe specifies the serving size is for 3, how can a customer revise the recipe to make a serving size for 1?

Divide each ingredient by 3!

For example: 9 cups = 3 cups

What size canned fish should I use? (Tuna, mackerel, and so on)

Day 4 Lunch MBC

1 can wild sardines or other wild caught canned fish (can also substitute wild salmon, organic chicken or nitrate free turkey)

I can’t have protein powder at all, what can I use instead?

You use a scoop of greek yogurt, 1 tbsp chia seeds, 1 tbsp flaxseed, or 1 tbsp hemp seeds instead! All great sources of protein👍

Can they be dried cherries or do they have to be fresh?

The recipe will specify which cranberry to use! Another word for dried cranberries is “craisins” 🙂

I'm wondering about roasting the veggies ?

Roasting vegetables is a healthy and delicious option. Most veggies can be roasted on a baking sheet at 425° fahrenheit for 20-35 minutes. Light seasonings like garlic, lemon juice and salt are okay but be sure not to over do it as some seasonings can be dehydrating.

Can you eat lentils raw or do you have to cook them?

No, unfortunately you can not eat lentils raw. Like other legumes, raw lentils contain a type of protein called lectin that, unlike other proteins, binds to your digestive tract, resulting in a variety of toxic reactions.

Can we eat lentils dry or do we have to soak them?

Dry lentils need to be cooked first. Eating raw lentils is not recommended as they contain a type of protein called lectin that binds to your digestive tract, resulting in a variety of toxic reactions. You don’t have to soak them first, but they do need to be cooked. However, soaking lentils first are known to enhance the rate of mineral absorption in the body. An enzyme phytase is activated when dal is soaked, that aids in breaking down phytic acid and helps in binding calcium, iron, and zinc and makes the absorption process easier.

Why is Hemp protein powder approved but not hemp seeds?

It is because hemp seeds are a fat source, while hemp powder is a protein source. The hemp “seed cake” is what gets milled and turned into powder. The powder is then sifted into “hemp flour.” This flour from the initial “sifting” creates a high fiber product but one that's also lower in protein. I hope this is helpful! :)”

Is corn a no no? I haven’t seen it anywhere

Although it does contain a good amount of nutrition, corn is high in cellulose, an insoluble fiber that the body cannot digest easily. This can cause gas, bloating, and inflammation.

My husband is interested in trying the program with me, but I know I will need to increase his protein and other food items. How can I increase the protein for him?

Hello, a lot of my male clients have had success with my programs! 🤩 Also, I highly recommend checking with your doctor or physician to ensure that your husband is ready to take on a new diet plan. 🙂 I strongly encourage your husband to stick to the plan as closely as possible. If the proteins are not sufficient, you can double the servings according to the recipe's instructions. I hope this was helpful!

Can I use unsweetened Ripple (pea protein milk) or chick pea milk instead of oat/almond milk?

Yes! Those are fine substitutions. Also, within the member dashboard under Resources is a full Food Substitution List 👍

Is there a specific reason why the chili doesn’t have any beans?

While beans can be healthy in moderation they can also cause bloating and even gas so the chili contains ingredients that are meant to debloat and slim the body.

Wondering if there is a reason artichokes are not on the list anywhere?

Although artichoke is a delicious and healthy option the meal plan contains carefully chosen supreme superfoods that pair together perfectly for maximum benefits.

What about Lectins?

Lectins can contribute to a leaky gut when consumed in abundance, but there's still lots of nutrients in almonds, chia seeds, cucumbers, and tomatoes to benefit from. If you have gut health issues, again I recommend consulting with your doctor about the best way to proceed before continuing to eat them :)

My question is after infusing and removing the fruit how long will the water last before it turns bad?

Water infused with fruit can be stored in the fresh for up to six days. Make sure you inspect your water for any possible spoilage before drinking. Enjoy!

Is sushi okay to have during the programs?

For best results, I recommend following the program to a T or as closely as possible! If not, results may vary. Between rounds you can absolutely treat yourself! Everything in moderation 🙂

Can we have tomatoes or avocados on the GSD?

Yes, you can have tomatoes on the Green Smoothie Detox! As for avocados, I recommend consuming in moderation. I’d say no more than 2 within the 10 days - so you can have a quarter or half an avocado every few days 🙂

Avocados are allowed in moderation during the detox 🙂 I recommend 1-2 spread throughout the 10 days. So like 1/4 of one every few days👍

How many almonds would substitute for 3 Brazil nuts?

1/4 cup almonds

Please search/google the serving size for the nuts. Eg. the serving size for almonds in ¼ cups

“Can I snack on homemade popcorn with a little bit of salt? If not, what can I snack on?”

3/4 cup Greek yogurt w/ fruit

1/2 cup Cottage cheese w/ fruit

1/4 cup unsalted nuts

1-2 boiled eggs

2 tablespoons Hummus w/ veggies (carrots, celery, cucumbers, etc.)

1 oz. (typically 1 small square) of 70% or higher cacao (not cocoa) dark chocolate

example

*you can also send a link for one of our recipes on MSST (public pages) or YouTube (community pages) - For example:

Savory Stuffed Dates

https://www.youtube.com/watch?v=hDFWJStC7Ug&t=2s

Do you have other recommendations while doing these days with salmon, how I can get the extra omegas that chicken doesn’t offer?

Chia seeds, flaxseeds, and walnuts are all high in omega-3! You can include chia seeds and flaxseed in your smoothies, and eat walnuts when the meal plan calls for any nuts 😊

My question is, why is there no red meat in the program (apart from mince meat).

MEALS

How do I incorporate the Svelte meals (from FB and YT) into my daily life after completing my programs?

I recommend applying what you’ve learned throughout the program and making sure you always eat breakfast, lunch and dinner! As well as a snack if you have a big time gap between meals. I recommend eating every 3-4 hours to keep your metabolism working💪 Try to eat dinner at least 3 hours before going to bed to give your body plenty of time to digest.

If I missed one meal should I still repeat the flush then restart the day or can I continue with the remaining day? or
I strayed/fell off from the program for a day or more. What should I do? Do I restart the entire program or continue from where I left off? (Does the option include persons early in the program or late in the program?)

Hey there! Great question💕 No worries, it happens! If you strayed from the plan for 1 meal you can continue or repeat the day. If it was an entire day, then I recommend redoing that day then continue. If it’s more than 1 day, I recommend redoing the Flush then the day you left off from🙂More than 2 days, start from the beginning👍

How do I incorporate the Svelte meals (from FB and YT) into my daily life after completing my programs?

I’m going on a trip and won’t be able to cook the meals in my plan (MBC/ABTC). What should I do?

First of all, I hope you have an amazing time on your trip!!!🤩 During that time, I recommend using what you’ve learned from the program and trying your best to stick to clean and healthy eating: lean proteins, lean meats (chicken breast, turkey breast, salmon, mahi, snapper, etc), dark leafy greens, fruit as your sugar intake, unbleached grains (quinoa, brown rice, farro), healthy fats (avocado, eggs, nut butters), and eliminate added sugars, bleached starches, soda, alcohol, etc.

Also, check out our blog “The Ultimate Guide to Going Out and Staying on Track!”

https://sveltetraining.com/blog-articles/the-ultimate-guide-to-going-out-amp-staying-on-track

MODIFICATIONS

I always recommend that you consult your physician before starting any new exercise program, but I offer many modifications for my exercises. Modifications include a step jack, not doing a full knee bend, or using something to hold onto (like a counter, chair, bedpost etc.). Also, the workouts are low impact and performed at your own pace, so you can work at a level that is suitable for you! I have many other clients with the same or similar condition that have seen success with my programs!! 🤩👍
I always recommend that you consult your physician before starting any new exercise/diet program! However, I have clients with the same or similar condition that have seen success with my programs!!🤩
I can not do a workout and there is no modification, can I repeat another workout instead?
First, ask them which exercise modification they are looking for - search on google and youtube. If you still can’t find anything, ask Gaby!😊 If we still can’t find a modification, then yes it’s okay to repeat another workout instead. Please write down any modifications clients mention that we don’t have below:

Jumping Jacks => Step Jacks or Marching Jacks

SETS / REPS on social posts - “How much do I do for each exercise?”

10-15 reps or 10-15 seconds of maximum effort for each exercise, 1-3 sets💪😊

WORKOUTS

Are the 7 minute workouts long enough to see results?

Over time, absolutely! Just remember CONSISTENCY IS KEY. It also depends on your fitness level. If you feel like just one 7-minute workout is not challenging enough, I recommend doing 2-4 sets.

What’s the best way to build muscle?

Good question!!💕 As far as supplements go, I always recommend you consult your physician on what's best for you. However, for building muscle naturally, protein and strength training are your best friends!! (along with healthy eating) I recommend sticking to the meal plan as is, but just add more protein when a recipe calls for it. For example, meat, fish, eggs, nuts, nut butter, chia seeds, protein powder, etc... the program specifies which foods are a source of protein 😁👍 For exercise, I recommend the One and Done program, or the isometric workouts already included in your MetaBoost program along with workouts on my Youtube channel. But you'll need both protein AND exercise to gain muscle!💪

If a customer couldn't start to workout at all, what could be the best first steps and tips to take?

I recommend walking, start moving your body and get used to being consistent. Try walking 2-3 times a week!

When exercising gives the best results, what time? Which exercises do you recommend combined with the first 10 days? And if there should be the same exercises every day?

I always recommend sticking to the program and it’s a personal preference to do the exercises any time of the day. Whatever time works for you and your schedule! Your program includes exercises with follow along videos, as well as a workout calendar within your program manual that tells you exactly which workouts to do on each day!👍 If you want more of a challenge, and feel comfortable and able, you can do it 2-3 times through and incorporate other workouts from Mere’s YouTube channel to focus on specific areas!
https://www.youtube.com/channel/UCzf7_6DY2qiLv6ujWEd_ucw

FASTING

Hi there! That’s fine. It’s a personal preference! However, if you do intermediate fasting it’s important to make sure you are still eating all the meals and snacks listed in a day!! The meal plan is designed to provide your body with all the nutrients it needs in a day for optimal health. I recommend eating about every 3-4 hours to keep the metabolism working.

STUCK / PLATEAU

Everybody is different and CONSISTENCY IS KEY🤩 Remember to be patient & kind with yourself and the process💜 Here are some questions to ask yourself…. Are you following the program to a T, with exercises and nutrition? Are you using correct serving sizes and not adding or eliminating items from the plan? Are you sleeping at least 7-9 hours each night? Are you giving your body enough time to digest before rest? Are you taking measurements instead of watching the scale? Don't pay too much attention to the scale as it can be deceiving when losing weight and gaining muscle!💪 Focus on measurements, how your clothes are fitting, most importantly, how you're feeling!! Are you drinking enough water, at least 6-8 8oz glasses of water? If you answered no to any of these, that may be the cause!!

If they say yes to everything….
No worries! Plateau’s are totally normal! I recommend giving the 10-day Green Smoothie Detox a try. It’s a great way to cleanse the body and give that weight loss a kickstart again.

NUMBER ON THE SCALE

I don't recommend paying too much attention to the scale as it can be deceiving when losing fat and gaining muscle!! Focus on measurements, how your clothes are fitting, and most importantly how you feel💜

“Do I have to eat everything?” / “Can I skip a snack/meal?” / “Too much food”

The meal plan is designed to ensure your body gets all the nutrients it needs in a day for optimal health! You can split your meals/snacks throughout the day instead of eating each in one sitting, but I do recommend getting them all in. Try eating every 3-5 hours to keep your metabolism working!!👌

HUNGRY

Make sure you are drinking enough water! At least 64 oz a day! Many times we mistake hunger for thirst. You can also split your meals & snacks throughout the day instead of eating them at once. A little tip to help you feel fuller longer, is drinking warm/hot lemon water or caffeine-free herbal tea throughout the day!👍

CLEAN & HEALTHY DIET

Lean proteins, lean meats (chicken breast, turkey breast, salmon, mahi, snapper, etc), dark leafy greens, fruit as your sugar intake, unbleached grains (quinoa, brown rice, farro), healthy fats (avocado, eggs, nut butters), and eliminate added sugars, bleached starches, soda, alcohol, processed foods, etc.

SUGAR CRAVINGS

Overall, making sure you are eating enough healthy foods will help keep you full and may help prevent sugar cravings👍 the meal plan included in the program is designed to do just that by ensuring your body gets all the nutrients it needs in a day!!🤩 Check out our blog: 7 Easy & Effective Tips to Fighting Sugar Cravings
https://sveltetraining.com/blog-articles/7-easy-amp-effective-tips-to-fighting-sugar-cravings

CALORIES/SUGAR

We don't like to count calories, instead we focus more on the quality of the foods!😊 You burn calories throughout the day, when you exercise, and muscle in general burns more calories than fat. The foods in my programs are meant to create energy, supply your body with nutrients, and build lean muscle💪

Should I be worried about the sugar in fruit?

In general, fruit is not something to be scared of! Your body metabolizes the sugar in fruit differently than other sugars! Due to the combination of vitamins, minerals, fiber, phytochemicals, and water that fruit provides, it’s very important to include a plentiful amount in your diet. However, everyone is different and should consult with their doctor before making any big changes in their diet, especially if there’s a preexisting condition.

Here is an article from a reputable source explaining in detail :)

https://www.medicalnewstoday.com/articles/325550

ALCOHOL/WATER

Alcohol is an empty calorie and does not fit in the routine of wanting to lose weight, tone or tighten. Once you have completed the meal plans and are at a point of maintaining you can allow yourself a drink during celebrations and events! If you have a drink during those times, be sure it is clear alcohol mixed with a club soda and you drink two glasses of water per drink.

Question about water. Is sparkling water/ soda water OK?

Hi there, sparkling or soda water is okay as long as there are no added sugars or artificial flavoring!

CINNAMON - Which is better? cinnamon Cassia or cinnamomum Zeylanicum

Both Ceylon and cassia are healthy and delicious. However, if you intend to consume large amounts of this spice or take a supplement, cassia can be harmful because of the coumarin content. At the end of the day, Ceylon cinnamon is of better quality and much safer.

MEAL PREPARATION

I totally understand life can get hectic! However, planning and organization is key here! I highly recommend meal prepping. Very helpful💕 Choose a day or two in the week where you dedicate an hour or so to chopping up your ingredients and separating them so they’re easily accessible and ready to cook, or even make certain meals ahead of time where you can simply heat them up and enjoy! :)

Also, check out our blogs on the subject!

4 Ways to Maintain Healthy Habits with a Busy Life

https://sveltetraining.com/blog-articles/4-ways-to-maintain-healthy-habits-with-a-busy-life

5 Ways to Meal Prep Properly

https://sveltetraining.com/blog-articles/5-ways-to-meal-prep-properly

When/what time should I have my meals? (breakfast, lunch and dinner)

Great question! The times you eat can have a big impact on weight-loss success!

I recommend eating every 3-4 hours to keep your metabolism working💪 Try to eat dinner at least 3 hours before going to bed to give your body plenty of time to digest. Planning is key here because you also want to make sure you’re getting at least 7-9 hours of sleep. 💤 Don’t forget, it is CRUCIAL to drink at least 64oz of water a day!💧

Example schedule:

6:00 am - Wake up

Drink 2-3 cups (16-24 oz) water shortly after waking

8:00 am - Breakfast

Drink 1-2 cups (8-16 oz) water

11:00 am - Snack

Drink 1-2 cups (8-16 oz) water

2:00 pm - Lunch

Drink 1-2 cups (8-16 oz) water

6:00/7:00 pm - Dinner

Drink 1-2 cups (8-16 oz) water

Bedtime - 10:00 pm

I’m a busy person and don’t have time to cook meals everyday, what can I do to prepare for my meal plans?

I totally understand life can get hectic! However, planning and organization is key here! I highly recommend meal prepping. Choose a day or two in the week where you dedicate an hour or so to chopping up your ingredients and separating them so they’re easily accessible and ready to cook, or even make certain meals ahead of time where you can simply heat them up and enjoy! :)

Also, check out our blogs on the subject!

4 Ways to Maintain Healthy Habits with a Busy Life

https://sveltetraining.com/blog-articles/4-ways-to-maintain-healthy-habits-with-a-busy-life

5 Ways to Meal Prep Properly

https://sveltetraining.com/blog-articles/5-ways-to-meal-prep-properly

If I move into just eating recipes that are on the website, do I still lose weight?

Yes, it is still possible to still lose weight. Just remember to stick to the guidelines of at least 3 meals a day, and a snack or two. I recommend eating every 3-4 hours to keep your metabolism working, but don’t forget portion control! And always remember to drink at least 64oz of water a day! Very important for weight loss and general everyday function.

BELLY BLOATING/BLOATED

Does anyone else still have belly bloating? I am 3 days in and still bloating after meals. Will this lessen ?

Hello there! I'm sorry to hear that you're experiencing bloating. Usually, there are simple ways to reduce it. ❤️ I recommend eating your meals slowly, having smaller portions, drinking warm (not cold) beverages, especially water, sitting up straight after eating, and taking a short walk after your meal. 😊I hope these tips help, and you start feeling better soon! 🤗

Is it normal to feel bloated during the first half of the program?

Yes, it is normal! In the first couple of days of switching to a Svelte meal plan, digestive side effects include bloating, cramping, flatulence, and sometimes The degree of gas, bloating, and cramping you undergo during this time depends on the overall condition of your colon and how you ate prior to engaging in the new meal plan. To decrease symptoms, try consuming ginger root (tea or capsule) ☕️👍

What brand or type of blender do you recommend?

Hi there! We're thrilled that you've joined our program and are searching for the perfect blender to enhance your experience. Investing in a high-quality blender like Vitamix offers excellent performance and versatility. 🙂

Other top blender brands worth exploring are Blendtec, Ninja, and Breville. These brands also provide powerful performance and versatility.

To choose the best blender for you, consider factors such as power, capacity, features, and user reviews. We're here to assist you further, so feel free to reach out with any questions. 💙🙌

You can check out the Ninja Blender on Amazon at this link:
https://www.amazon.com/Ninja-NJ601AMZ-Professional-1000-Watt-Dishwasher-Safe/dp/B098RD17LG/ref=sr_1_4?crid=39VSRR2V5VVET&keywords=blender&qid=1685732573&sprefix=blender%2Caps%2C168&sr=8-4&ufe=app_do%3Aamzn1.fos.006c50ae-5d4c-4777-9bc0-4513d670b6bc

I’m not sleeping well / I can never get enough sleep.

Hey there!! Make sure you're giving your body at least 3 hours to digest before bed. Eating close to bedtime can affect your sleep. If you consume caffeine during the day, I recommend cutting it out completely, sub caffeine-free tea/coffee, or at least limit yourself to just 1 cup in the morning. If you find yourself waking up in the middle of the night to pee, try to finish your water intake about 2 hours before bed. There are a few other things to consider which I cover in our blog. Check it out! Hope this helps💜

"Better Sleep for a Better Life! 5 tips & tricks." https://sveltetraining.com/blog-articles/better-sleep-for-a-better-life-5-tips-amp-tricks

I'm looking for something that I can do with my 14yr old son. He is overweight mostly around his belly. Would this program be suitable for him?

Hi there! We have people of all ages that have seen success with our programs, including teens!! However, I do recommend consulting with his physician first as every child is different and growing kids have different needs :)

HOW TO WATCH ON SMART TV

You can access the website on your smart tv through a web browser! If you don't already have one downloaded on your tv, you can go to your tv's app store and look for apps such as Google Chrome, Safari, or Amazon Silk. Once downloaded, go to members.sveltetraining.com, login, and you're all set!! 💜👍

SUBSTITUTIONS

I always recommend following the program as closely as possible! However, making necessary changes here and there won’t affect your results. You can feel free to omit or substitute any ingredients that don’t fit your needs. You can locate the substitution list on the left-hand side of your dashboard under resources!

Are we able to have ketchup, mustard, mayonnaise or other condiments? Can we add salt and pepper to our meals? If so, what are the limits? If not, what do we add to our foods?
Unfortunately, processed condiments like those can contain high levels of salt, fat, and sugar, as well as preservatives. You can always try doing a homemade version with fresh, better ingredients :) Herbs and spices are more than okay!! They’re actually good for you so go right ahead. How much you use is up to you; to taste. You can also use lemon juice and garlic! Both are healthy and delicious ways to add flavor to your food.

When it comes to salt, maybe just a pinch or none at all! According to Harvard, “But too much sodium in the diet can lead to high blood pressure, heart disease, and stroke. It can also cause calcium losses, some of which may be pulled from bone. Most Americans consume at least 1.5 teaspoons of salt per day, or about 3400 mg of sodium, which contains far more than our bodies need.”

Here is the article if you’d like to read more!

https://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/#:~:text=But%20too%20much%20sodium%20in,more%20than%20our%20bodies%20need

When can I get the physical books/recipe books?

My products are 100% digital. Everything is accessed online through a member dashboard! You can watch the videos on a computer, phone, tablet or a smart tv! I do not have a dvd or app, and my books are ebooks in pdf format. So you won’t physically receive anything, but you can access it anywhere!👍 A tip for easy access include printing the pdf’s and keeping them in a binder. This option allows you to access the written material without internet connection!!

All Svelte products are 100% digital. Everything is accessed online through a member’s dashboard! You can watch the videos on a computer, phone, tablet, or smart tv! These do not come in a DVD format and the books are ebooks in pdf format. The E-books can be downloaded and saved.

Some tips for easy access include downloading the materials and saving them to a folder on your computer or tablet, or printing the materials and keeping them in a binder.

What if I want to GAIN weight?

Hey there! If you have difficulty putting on weight, I first recommend you consult your doctor just to make sure there isn’t any underlying condition as the cause, and seek their advice on the best way to proceed. Not to alarm you, I just want what’s best for everyone!💜 And our recommendations should not be taken as medical advice. If your doctor says everything is okay and you are looking to eat healthier and gain muscle, you can still follow my MetaBoost Connection meal plan and add more protein when a recipe calls for it. Such as I recommend adding a bit more protein when a recipe calls for it (eggs, nuts, hummus, greek yogurt, tofu, lean meats: chicken breast, turkey breast, salmon, mahi, snapper, etc) 😊

PROGRAMS & GENERAL INFO

GET STARTED:

Awesome! I’m thrilled you’re here ready to take the steps to a healthier life🤩 Are you interested in a program that focuses on nutrition to help balance hormones and inflammation or a more exercise based program?

If they message “Svelte”: Hi there! Are you interested in a program that focuses on nutrition to help balance hormones and inflammation or a more exercise based program? 🙂

How would I know what assessment I should be doing?

I recommend starting with the beginner assessment and if you think that one isn’t challenging enough, give the intermediate assessment a try!

“I want to lose weight”
Both programs are designed to promote weight loss. Which you start with is based on personal preference! The One and Done is exercise focused, while the MetaBoost is nutrition focused! Although, combining both can be a powerful one-two punch for your metabolism and hormones!💪

BOTH programs

The nutrition in One and Done is a bonus program based on the Keto diet. MetaBoost is focused on anti-inflammatory super nutrients supplying you with a two step process that detoxes and amplifies the body’s natural metabolism. One and Done includes full body low impact SIT workouts (14 beginner videos, 14 intermediate videos & an advanced workout calendar), while MetaBoost includes 6 isometric workouts. So where as the One and Done has a lot of exercise and some nutrition, the MetaBoost has a lot of nutrition and some exercise! Combining both can be a powerful one-two punch for your metabolism and hormones! The One and Done workouts with the MetaBoost meal plan👍

So the MetaBoost workouts are isometric in nature. And the One and Done are the SIT workouts. Should I be doing both types of workouts for best weight loss results?

If you feel comfortable and able, you can absolutely incorporate both workouts!! The One and Done program should be your main focus for exercise, as the MetaBoost is mostly nutrition focused. However, after completing your One and Done workout, you can do one of the isometrics as a finisher. 🙌

Can I do other workouts with your programs?

Yes! However, your Svelte program should be your main focus. As long as you feel comfortable and able, you can absolutely still partake and enjoy outside workouts and physical activities😊💪

Are there any more recipes to this program other than the Wake Up Lean recipes?

Absolutely! Both my MetaBoost Connection program and One and Done program include meal plans with the recipes and a shopping list, plus bonus ebooks with even more recipes! We also have several other e-books with LOTS of different recipes! - Ultimate Meta Package, Anti-Inflammatory Cookbook, Meta Recipes, Fat Loss Accelerator Guide, and much more!! You can locate more info on all these within your member dashboard under 'Popular Programs' and/or 'Shop' Please let me know if you have any other questions!

Is isometric workout replace strength training?

Isometrics workouts are done in one position without movement, they'll improve strength in only one specific position. These exercises are designed for static strength training and to hold your body in a position for a set period of time, which can help build muscular strength and endurance.

They’re ideal as low-impact exercise, need limited space, and may help recovery from certain injuries. :)

On the other hand, there are different types of strength trainings including, bodybuilding, brute strength powerlifting, circuit training, isometric weight training, and high-volume training.

If you're looking for a more intense strength training workout, I suggest go for bodybuilding, powerlifting and high-volume training.

I hope this is helpful! <3

After I finish the program what do I do?

You can repeat the program as many times as you want or need, beginning with the 24-hour Metabolic Flush again! Or try a new challenge with a different program, like the Accelerated Body Transformation Club or Green Smoothie Detox💚 You could also continue your MetaBoost lifestyle by using what you've learn from the program, as well as implementing the recipes and your bonus - MetaBoost Shopping List & Recipes👍

What is the Difference between One and Done and MetaBoost?

The workouts in MetaBoost are isometric workouts (6 included) and the program is much more diet and nutrition-focused. On the other hand, One and Done is more exercise-focused. One and Done includes 14 days of full-body, low-impact Sprint Interval Training workouts.

What is an isometric workout?: An isometric exercise involves the stationary contraction of a muscle without any visible change in the angle of the joint. Isometrics are great for building muscle, as well as rehabilitating muscles and joints without straining them.
What is Sprint Interval Training?: Sprint Interval Training (SIT) is a subtype of High-Intensity Interval Training (HIIT), but differs greatly in a few ways. SIT involves periods of maximum effort followed by periods of active rest. These workouts boost metabolism, increase energy, and build muscle.

Why should I choose a svelte program (MBC, OAD or BRS)? What makes it different from the other fitness programs?

Our programs are all natural, sustainable, and done by you! No supplements or extras necessary. Just good old fashioned healthy eating and exercise. We show you how and lay everything out for you, as well as educate you on why. My programs have helped thousands of people not only achieve their health goals, but also maintain them!!💪

What’s the difference between the Back Renewal System, One and Done and the MetaBoost Connection?

The Back Renewal System is centered around back pain and spine health. The One and Done is exercise focused, while the MetaBoost Connection program is nutrition focused.

How can I utilize all 3 programs at the same time?

First, I always recommend consulting your physician before starting any new exercise program, especially if you have a previous condition. Once you have the thumbs up, these 3 programs are the way to go!!! It's a one-two-three punch for your metabolism, hormones, and physical health! The MetaBoost is nutrition focused, the One and Done is fitness focused, and the Back Renewal System focuses on spine health. You can absolutely combine all three. You would follow the MetaBoost Connection as your diet and meal plan, then the One and Done and Back Renewal Program as your exercise. You can choose to alternate between OAD and BRS, or if you are feeling comfortable and able, you can complete a One and Done workout, then do a Back Renewal System workout as a finisher. Just remember to listen to your body and do what’s best for you💜

What’s the science behind boosting metabolism?

Your metabolism increases whenever you eat, digest, and store food, a process called thermic effect of food. Protein has a higher thermic effect compared to fats and carbohydrates because it takes longer for your body to burn protein and absorb it. That’s one of the reasons our meal plans contain a good amount of protein. Another is that it helps build muscle. Muscle also helps boost your metabolism. Muscle cells need a lot of energy, which means they burn a lot of calories. In fact, they burn more calories than fat cells, even when you're not exercising. So the time you spend working out reaps benefits long after you stop sweating.

How long is the shelf life of the smoothie?

Hi there! Refrigerating your smoothies can extend their shelf life for up to 24 hours, depending on the ingredients and the container. Freezing your smoothies can extend their shelf life for up to 3 months, but you may need to thaw them before drinking or blend them again to restore their consistency. However, I highly recommend going for a fresh batch of smoothies to avoid spoiled ingredients that may cause indigestion. Hope this helps! 🙂

MONTHLY COACHING CALL

Monthly Coaching Call info & recordings

The Monthly Coaching Call is held on the last Friday of every month at 12:30 PM and 4:00 PM EST via Zoom!

Email invites are now sent out, so make sure you’re still opted in to receive email notifications (instead of a Facebook Event invite) with all the call details and Zoom link. A reminder post is also shared in the community group during the week of the call.

Coach Gaby kicks off each session with a prepared topic, then opens the floor for questions and conversation! You can watch previous call recordings at the top of this group page under 'Featured'.

You'll also see the upcoming call schedule at the end of this post. Hope to see you on the next call! 😊

*Note: Please refer to the info above and tailor a response regarding monthly coaching calls (Date may change depending on holidays).*

ONE & DONE program

One and Done Information

My One and Done program involves a $29 one-time payment that gives you lifetime access! Everything is digital and can be accessed online through a member account. You can watch the videos on a computer, smartphone, tablet or smart TV! Within the One and Done program you will have access to the following:

-14 Days of Workouts in Beginner, Intermediate, and advanced

-10 Day Keto Reset (PDF)

-Red and Green Smoothies (PDF)

-One and Done Manual (PDF)

-Exercise modifications to help you adjust the workouts to fit your needs

*include purchase link

***There is also the option to upgrade to my more in-depth monthly subscription program. This program, called Svelte Life Series, provides monthly workouts in beginner, intermediate and advanced, as well as a private community for support, a monthly members’ coaching call, special recipes, and much more! This is all for a monthly cost of $49 USD!***

Preview of Program

I’m thrilled you’re inspired and so excited that you want to start your journey with us!! For a preview of the types of workouts included in the program, check out my Youtube channel: https://www.youtube.com/c/MeredithShirkandSvelteTraining/videos

Don’t want to use Keto diet

No worries! The keto isn’t required, just offered as an option! If you choose not to use it, I definitely recommend that you maintain a clean and healthy diet: lean proteins, lean meats (chicken breast, turkey breast, salmon, mahi, snapper, etc), dark leafy greens, fruit as your sugar intake, unbleached grains (quinoa, brown rice, farro), healthy fats (avocado, eggs, nut butters), and eliminate added sugars, bleached starches, soda, alcohol, etc.👍 The Fat Loss Accelerator Guide is also available for purchase at checkout, as well as on your Member Dashboard. That guide includes a 14-day meal plan to go along with One and Done, and can be used in place of the keto diet if you want!

Difficulty Locating my Program

No worries! Here is a video walkthrough of your member dashboard! It will help you find everything you need for the One and Done program: https://vimeo.com/508995057

What is the Fat Loss Accelerator?

The Fat Loss Accelerator Guide is offered as an addition to One and Done! This guide contains tips and tricks to help you speed up your weight loss, as well as a full 14-day meal plan to use along with One and Done! The guide is available for purchase at checkout and on the Member Dashboard.

The Fat loss accelerator guide day 8 VEGGIE BASIL EGG MUFFIN and day 10 FRITTATA recipes, are the measurements correct?

The measurements for day 8 Veggie Basil Egg Muffin is correct because it's meant to fill an entire muffin tin - but it's definitely more than 1 serving!!

Day 10 Frittata also seems like a lot - so it's either more than 1 serving or the measurements are incorrect

If I purchase the One and Done program do I have access to my dashboard and that program forever? …and the seven day trial membership is that just for this Facebook dashboard and the other program?

YES! You have access to your member dashboard and any programs you purchase for life🎉 The 7-day trial (if selected) is for the Accelerated Body Transformation Club, which includes this FB community! You can access ABTC, while you still have it, under 'Programs' on your member dashboard👍

Is it normal to complete the OAD program and gain weight instead of losing?

Yes, it’s possible! I don't recommend paying too much attention to the scale as it can be deceiving when losing fat and gaining muscle!! Muscle weighs more than fat. Focus on measurements, how your clothes are fitting, and most importantly how you feel! However, here are some questions to ask yourself…. Are you following the program to a T, with exercises and nutrition? Are you using the correct serving sizes and not adding or eliminating items from the plan? Are you sleeping at least 7-9 hours each night? Are you giving your body enough time (at least 3 hours) to digest before sleep? Are you taking measurements instead of watching the scale? Are you drinking enough water every day, at least 64 oz glasses of water? If you answered no to any of these, that may be the cause!

What is the difference between the One and Done workouts and the ones from Youtube?

The videos on YouTube are area specific exercises, while the One and Done is a more well-rounded put together program that includes low-impact full body exercises. The Youtube videos are a great option to add as a finisher to the end of your full body workout if there is a specific area you would like to work on more. The One and Done program also includes nutrition, exercise modifications, surprise bonuses, and beginner, intermediate, and advanced workout calendars you can follow.

What is the Green Smoothie Detox and how can I incorporate it?

The 10-day Green Smoothie Detox is designed to help your body operate at the highest level while promoting detoxification and purification! Each day is a different smoothie recipe that makes about 3 servings to drink throughout the day and you're allowed an unlimited amount of raw/steamed veggies and green apples, and 1-2 snacks from a provided list💚I recommend the detox when you’ve hit a plateau or simply feel like you need to cleanse your body. I do not recommend doing the detox more than once a month! It’s important to give your body a break between rounds. If you want to incorporate it as a routine or scheduled thing, I’d say once every other month would be best.

The 10-day Green Smoothie Detox is great for plateaus. I’m already doing this and haven’t lost any weight, how do I switch things up as requested?

send plateau questions
48 hour Metabolic Refresher

Since the OAD is SIT workouts. Is the workout in the SLS/ABTC call SIT as well?

OAD workouts (20 seconds SIT, 2 minutes active recovery)

ABTC/SLS workouts (30 seconds workout, 15 seconds active recovery) - HIIT or Tabata workout

Stopped 1 day or more working out, do I need to restart?

Hi! My One and Done program involves a $29 one-time payment that gives you lifetime access! Everything is digital and can be accessed online through a member account. You can watch the videos on a computer, smartphone, tablet or smart TV! 🤩🥰 Within the One and Done program you will have access to the following:

14 Days of Workouts in Beginner, Intermediate, and advanced
10 Day Keto Reset (PDF)
Red and Green Smoothies (PDF)
One and Done Manual (PDF)
Exercise modifications to help you adjust the workouts to fit your needs

If you’re interested, here’s a link to purchase the program:

https://oad.riseworkouts.com/JoinOAD

More info: https://oad.riseworkouts.com/AboutOAD :)

METABOOST CONNECTION

MetaBoost Information

The MetaBoost program is a one-time $29 payment for lifetime access and it’s an amazing nutrition fitness system designed for women over 40. It focuses on foods and exercises that help balance hormonal issues and inflammation. All of the ingredients can be purchased at the grocery store. Everything is digital and accessed online through a member account. You can watch the videos on a computer, phone, tablet, or smart tv! Within the MetaBoost program you get lifetime access to the following:

MetaBoost Metabolic Flush (a jumpstart to prep and prime your body)
MetaBoost Belly Blast (an amazing 10-day eating plan)
MetaBoost Body (6 isometric workouts to activate your metabolism)
MetaBoost Workout Manual (a guide to get the most out of your workouts)
MetaBoost Shopping list and Recipes
MetaBalance (natural remedies for hormone imbalances)

If you’re interested, here’s a link to purchase the program:

***There is also the option to upgrade to my more in-depth monthly subscription program. This program, called Accelerated Body Transformation Club, provides monthly workouts in beginner, intermediate and advanced, as well as a private community for support, a monthly members’ coaching call, special recipes, and much more! This is all for a monthly cost of $49 USD!***

What kind of food is included in the MetaBoost recipes?

MetaBoost is based on MetaInfluencers. MetaInfluencers are special foods that can cause cellular combustion to burn fat, reduce inflammation, and create natural, sustainable energy. MetaInfluencers include broccoli, salmon, and avocado!

Is MetaBoost a keto diet?

MetaBoost is not a keto diet! It uses specific superfoods to help battle hormonal imbalances and inflammation. If you’re looking for a keto diet, a 10-day Keto Reset is included with the One and Done program!

MB Power Shots

The power shots contain long-proven and hand-picked nutrients that are engineered to help create a chemical reaction in your body that ignites your cellular engine and simply pour the pounds out of you. I like to recommend drinking these MetaBoost Power Shots first thing in the morning to kick off your day. Then again before you go to sleep, and you’re basically waking up lighter and leaner. Best of all, these power shots are all-natural, caffeine and stimulant-free. They will not give you a surge of energy… they will not give you the jitters… they will not keep you up at night. What they will do is help your metabolism break down and use your body’s own stored fat, as well as the foods you eat, for natural, sustainable energy. They will also help cleanse and detoxify your

body of ‘sludge’ that builds up in your digestive system.

Can a customer have the Metaboost Powershots during their program? (just like drinking lemon water and herbal tea to feel fuller)

Yes! Since the water is only infused and you are not eating the ingredients included, it will not affect your results! The Metaboost Powershots are a great way to get some extra nutrients :)

Does your metaboost program work for plant-based/vegan women?

Hi, I have lots of vegan/vegetarian clients!🌿💚 I always recommend following the programs as closely as possible. However, making necessary changes here and there won’t affect your results. Plant-based ingredients can easily be added in place of animal products in the recipes – just make sure you’re getting enough protein! Within the member dashboard, there is a full ‘Food Substitution List’ under 'Resources’!!👍

After MBC - when does one begin to enjoy the massive recipes and in what kind of order? Like the avocado chocolate mousse. I feel like I'm missing something....please advise. I really enjoyed the little snack of the flush day - but notice it does not appear anymore - when / how do we incorporate that into moving forward?

After completing the full meal plan (MetaFlush & Belly Blaster - 11 days), you can choose to repeat it as many times as you want or need in a row. It is in fact sustainable🥰 If you're new to Svelte or still have a lot to lose, I recommend focusing on the MetaBoost meal plan. However, I totally understand you can only repeat 10 days so many times! So in between rounds you can try a new challenge with the 7-day or 30-day Accelerated Body Transformation Club (ABTC) meal plan, the 10-day Green Smoothie Detox, any other Svelte meal plans you have access to, or simply continue your MetaBoost lifestyle by using what you've learned and pull recipes from the programs to stay on track👍

While not following the program, just remember to stick to the guidelines of at least 3 meals a day, and a snack if necessary. I recommend eating every 3-4 hours to keep your metabolism working, but don’t forget portion control! Clean and healthy eating: lean proteins, lean meats (chicken breast, turkey breast, salmon, mahi, snapper, etc), dark leafy greens, fruit as your sugar intake, unbleached grains (quinoa, brown rice, farro), healthy fats (avocado, eggs, nut butters), and eliminate added sugars, bleached starches, soda, alcohol, etc. And always remember to drink at least 64oz of water a day! Very important for weight loss and general everyday function.

As for those sweet recipes, between rounds you can absolutely treat yourself! Everything in moderation😊 I recommend saving those treats for special occasions, or at least no more than 1-2 a week👍

I am interested in your metaboost program and just wanted to ask if it would suit as I am gluten and dairy free?

The MetaBoost is in fact gluten-free! There is very little dairy, but no worries! Included on the member dashboard is a full Food Substitution List so you can replace any ingredients.

Can I put the powershot into the smoothies and have them one time instead of separated?

I suggest enjoying the power shots and smoothies separately as the ingredients and their measurements have been carefully chosen to accelerate your results and mixing then

If doing the MB plan and don’t want to prepare separate meals for the family, and there are things the kids won’t eat, what can be done?

I recommend taking a look at the full ‘Food Substitution List’ under Resources on your member dashboard to see if there is an ingredient you can replace it with that the kids enjoy :) if not, feel free to omit that ingredient for them. Kids can absolutely enjoy the MB meal plan as well, however, I recommend adding more protein for them.

ELIXIRS

What benefits does honey add to the diet/Metabolic Fat-Burning Elixir?

The elixirs are too spicy.

No worries! You can dilute the elixirs with water. If that doesn’t work, you can put less of the ingredient that isn’t agreeing with you, however make sure there’s still at least a little in the mix :)

Can I create the elixirs for a whole week at a time?

We don't recommend premixing the elixirs for more than 1-3 days :) Be sure it's refrigerated and in a sealed container or bottle. Remember, fresh is always better!

I love the elixirs! Can I keep taking them?

Yes! You can continue the elixirs as long as you like. They’re great for cleansing!👍 However, no more than 2 a day - morning and night!

What benefits does honey add to the diet/Metabolic Fat-Burning Elixir?

Honey is high in antioxidants and contains several nutrients, vitamins, and minerals, as well as antibacterial and antifungal properties. Honey is also good for digestion, especially in the morning. Plus it helps with the flavor and taste of the elixir!!! :)

For elixirs, how long is it good to store for? Can it be kept in the fridge or dark area, room temp? For how long?

I don't recommend premixing the elixirs for more than 1-3 days :) Be sure it's refrigerated and in a sealed container or bottle. Remember, fresh is always better!

Why should I only drink the elixirs twice a day and not throughout the day?

Having more than 2 a day goes over the recommended daily serving of the ingredients which can have some negative side effects... for example, too much ginger and turmeric can cause acid reflux, heartburn, upset stomach, headaches, etc.

The elixirs are too spicy.

No worries! You can dilute the elixirs with water. If that doesn’t work, you can put less of the ingredients that isn’t agreeing with you, however make sure there’s still at least a little in the mix :)

Quick question, what is the science behind having breakfast 30 minutes after the morning elixir?

Your body can concentrate on the benefits before getting busy with breaking down food. Your body processes and absorbs the nutrients of food in the order they are ingested.

How much turmeric and ginger do you consume per day?

Hi there, consuming a moderate amount of turmeric and ginger with water or milk on a regular basis is recommended and can go a long way in developing a healthy lifestyle. Adults should not ingest more than 4 grams of ginger root and 1 gram of turmeric per day.

LOCATING PROGRAMS

Difficulty Locating my Program

Please take a look at this video! It will help you find everything you need for the MetaBoost Connection program: https://vimeo.com/508979697

Do I have to follow the plan exactly?

I recommend following the program as closely as possible! However, you can omit ingredients and make substitutions if necessary! There is a full ‘Food Substitution List’ under Resources on the member dashboard.

If they’re asking because of a medical condition (i.e. diabetes, heart condition, etc.): I recommend consulting your physician before making any major lifestyle changes--especially if you have a preexisting condition.

***MetaBoost can help in treating conditions related to hormonal imbalance. This includes high cortisol (chronic stress), low progesterone, low estrogen, high testosterone, hypothyroidism, and hyperthyroidism. Individuals with these conditions are ideal candidates for MetaBoost and don't need to worry about exacerbating their condition by use of the program.***

How do I incorporate the MetaSlim Trifecta (cacao, chlorella, goji berries)?

Cacao, chlorella, and goji berries are awesome additions to your diet! You can choose to focus on one or the other for 30 days OR all 3 in a day! You can consume them separately or choose to mix all of them in a smoothie. Whatever works best for you!😁 You could also try them in new yummy recipes. In your bonus ebook ‘MetaBoost Shopping List & Recipes’ (located within your program under downloads), and on our YouTube channel, you’ll find lots of recipes with cacao! Goji berries you can eat raw, in a smoothie, salad, trail mix, or with greek yogurt. Chlorella powder can be mixed with water, juice, yogurt, and smoothies, but be aware of the flavor. Hope this helps!!💜

I strayed/fell off from the program for a day or more. What should I do? Do I restart the entire program or continue from where I left off? (Does the option include persons early in the program or late in the program?)

Hey there! No worries, it happens. We’re only human! If you strayed away from the plan for just 1 day, you can re-do the MetaBolic Flush then start back at the day you left off. If it was more than 1 day, I recommend starting from the beginning👍

I’m going on a trip/going out and won’t be able to cook the meals in my plan (MBC/ABTC). What should I do?

Also, check out our blog “The Ultimate Guide to Going Out and Staying on Track!”

https://sveltetraining.com/blog-articles/the-ultimate-guide-to-going-out-amp-staying-on-track

Can I switch up my meals plan in the MBC? Ex) switch day 6 lunch for day 8 lunch.

For best results, I recommend following the program to a T! However, if you absolutely need to switch meals within the same day of the meal plan that’s okay, but I do not recommend switching meals from different days.

How much do I need the Meta Influencers each day?

Each ingredient has a different daily serving. I recommend including at least 1 or more MetaInfluencer in every meal, along with other healthy ingredients! :)

Also about the program above, is it a carb free program (MBC)?

No, it’s not… which is a good thing! The body NEEDS carbs for energy. However, there is such a thing as bad carbs and good carbs. Our meal plans only include good carbs!! Like fruit🍓🍌🥑🫐 Providing you with sustainable energy throughout the day⚡

Is it normal to complete the MBC/ OAD program and gain weight instead of losing?

Can I switch up my meals plan in the MBC? Ex) switch day 6 lunch for day 8 lunch.

I always recommend following the programs as closely as possible for the best results. However, if you absolutely need to switch meals within the same day of the meal plan that’s okay, but we don't recommend switching meals from different days.

Is it normal to complete the MBC/ OAD program and gain instead of losing?

Yes, it’s possible! Yes, I don't recommend paying too much attention to the scale as it can be deceiving when losing fat and gaining muscle!! Muscle weighs more than fat. Focus on measurements, how your clothes are fitting, and most importantly how you feel! However, here are some questions to ask yourself…. Are you following the program to a T, with exercises and nutrition? Are you using the correct serving sizes and not adding or eliminating items from the plan? Are you sleeping at least 7-9 hours each night? Are you giving your body enough time (at least 3 hours) to digest before sleep? Are you taking measurements instead of watching the scale? Are you drinking enough water every day, at least 64 oz glasses of water? If you answered no to any of these, that may be the cause!

If doing the MB plan and don’t want to prepare separate meals for the family, and there are things the kids won’t eat, what can be done?

I recommend taking a look at the full ‘Food Substitution List’ under Resources on your member dashboard to see if there is an ingredient you can replace it with that the kids enjoy :) If not, feel free to omit that ingredient for them. Kids can absolutely enjoy the MB meal plan as well, however I recommend adding more protein for them.

So the MetaBoost workouts are isometric in nature. And the One and Done are the SIT workouts. Should I be doing both types of workouts for best weight loss results?

Step 1: METABOLIC FLUSH

Why is the 24 hour Metabolic Flush only recommended once?

The purpose of the Metabolic Flush is to help prep and prime your body for the complete MetaBoost Connection. It will also help give your metabolism a kickstart by flushing fat, toxins, & impurities out of your body. However, the 24-hour Flush doesn’t contain enough calories to sustain your daily needs, which is why we do not recommend it for more than one day! The Belly Blaster is designed to ensure your body gets all the nutrients it needs in a day for optimal health and results.

I did flush day yesterday and haven't stopped flushing the toilet, is that normal? It started as soon as I drank morning elixir.

Yes! This is normal. The ingredients included in the elixir are great for cleansing! This is most likely your body detoxifying and getting rid of waste. Make sure you are drinking plenty of water, at least 64 oz a day, to help your body with the process. If this is upsetting your stomach, try drinking a calming herbal tea like, ginger, chamomile, or green tea 🙂

Would I use protein powder all through the MB plan if not having a smoothie and can be used in water?

For best results, I always recommend following the program to a T or as closely as possible! However, a little extra protein is fine, especially if your goal is to gain muscle. You can absolutely have it with just water. The taste may differ, so you could also try adding it to a water or non-dairy milk! If you’re just adding it to water or milk, it might be a bit harder to mix with just a spoon. You can still put in the blender or purchase a shaker bottle. Shaker cups differ from traditional cups or water bottles because they contain a mixing mechanism to blend the ingredients. There are several types of mixing mechanisms: ball or propeller-shaped agitators, built-in screens or strainers, and even self-contained mini motors.

How much do I need from the Meta Influencers each day?

Each ingredient has a different daily serving size. I recommend including at least 1 or more MetaInfluencer in every meal, along with other healthy ingredients! Try spreading them out throughout the day :)

Can I breastfeed during the MetaBoost Connection/program?

Hey there! I always recommend consulting with your physician when it comes to something so special and important like a little one💜 Everyone is different with their needs during this time!! You can show or email your doctor the meal plan so she/he can give you the best advice on how to proceed! The meal plan is all natural with mostly whole foods but perhaps you might need bigger portions and/or more of a certain nutrient or vitamin. Hope this helps!!! And CONGRATS momma😊

The superfoods/metainfluncers are only used a few times throughout MBC. Why is that?

Everything in moderation! The superfoods and meta-influencers are spread out throughout the meal plan👍 They’re not intended to be eaten all at once, nor do we recommend it. That’s why the recipes are specially formulated to give you the perfect balance to reduce inflammation, boost metabolism, balance hormones, and promote healthy skin!🤗 If you look at the meal plan as a whole, you’ll notice it includes all these superfoods and meta-influencers: avocado, chili pepper, cinnamon, flaxseed, ginger, kale, lentils, turmeric, nuts, pomegranate, broccoli, salmon, quinoa, kale, nuts, EVOO, dark chocolate, and tomato! It’s all there!💚

How can I incorporate superfoods & meta-influencers in my daily diet when I’m not following the program/meal plan?

Each ingredient has a different daily serving. I recommend including at least 1 or more MetaInfluencer in every meal, along with other healthy ingredients! Try spreading them out throughout the day👍

MetaBoost is focused on anti-inflammatory super nutrients supplying you with a two step process that detoxes and amplifies the body’s natural metabolism. It's based on MetaInfluencers: special foods that can cause cellular combustion to burn fat, reduce inflammation, and create natural, sustainable energy - such as broccoli, salmon and avocado!💚 With in the member dashboard there is a full Food Substitution List so you can replace any ingredients if necessary. It also includes 6 isometric workouts to keep you active, with follow along videos and a workout calendar!

Within the MetaBoost program you get lifetime access to the following:

MetaBoost Fat Flush (a jumpstart to prep and prime your body)
MetaBoost Belly Blast (an amazing 10 day eating plan)
MetaBoost Body (6 isometric workouts to activate your metabolism)
MetaBoost Workout Manual (a guide to get the most out of your workouts)
MetaBoost Shopping list and Recipes
MetaBalance (natural remedies for hormone imbalances)

More info: https://mbc.metaboosting.com/AboutMBC

Purchase link: https://mbc.metaboosting.com/JoinMB

How do I incorporate the MetaSlim Trifecta?

Hey there! Cacao, chlorella, and goji berries are awesome additions to your diet! You can choose to focus on one or the other for 30 days OR all 3 in a day! You can consume them separately or choose to mix all of them in a smoothie. Whatever works best for you! You could also try them in new yummy recipes. In your bonus ebook ‘MetaBoost Shopping List & Recipes’ (located within your program under downloads), and our YouTube channel, you’ll find lots of recipes with cacao! Goji berries you can eat raw, in a smoothie, salad, trail mix, or with greek yogurt. Chlorella powder can be mixed with water, juice, yogurt, and smoothies, but be aware of the flavor. Hope this helps!!

BACK RENEWAL SYSTEM

What is the Back Renewal System? (two different answers👇)

The Back Renewal System is a natural, effective, and holistic way to defeat your back pain, by targeting it at the source and retraining your body to move in a pain free way. This program works by using strength and flexibility exercises that are specially designed to be gentle yet effective, perfect for anyone of any age or fitness level!
Back Renewal System is a breakthrough system to quickly and easily defeat back pain! This done-for-you program features one-of-a-kind routines that are so simple they only take a couple minutes to complete, yet so powerful they help repair and rebuild your back to stop aches and pains dead in their tracks. Combined with strengthening stretches that increase flexibility and soothe discomfort, Back Renewal System helps rejuvenate your body from the top to bottom and is perfect for anyone looking to finally break free from back pain!

Product description of BRS, what it includes and price. (Just like MBC and OAD)

The Back Renewal System involves a one-time payment of $29 USD for lifetime access. Yours to keep forever! BRS is designed to quickly and easily target back pain at the source in a holistic and effective way - retraining your body to move pain free. This done-for-you program features unique strength and flexibility exercises that are simple, yet effective in repairing and rebuilding your back to stop aches and pains dead in their tracks. This program is perfect for anyone of any age or fitness level, and regardless of prior injury! Everything is digital and can be accessed online through a member account. You can watch the videos on a computer, smartphone, tablet or smart TV! Within the Back Renewal System you will have access to the following:

7Sciatica routines
Core workout
Back workout
Box Breathing
AM Jumpstart Guide
Back Renewal System Manual
Beginners calendar
Intermediate/Advanced calendar

https://backrenewalsystem.com/sit-to-fit/

What is included in the BRS?

The Back Renewal System includes sciatica, core, back, and breathing exercises - the perfect combination to defeat back pain, by targeting it at the source and retraining your body to move in a pain free way. This program works by using strength and flexibility exercises that are specially designed to be gentle yet effective. BRS also includes a step by step ‘AM Jumpstart Guide’ to help you get the most out of your day!🌞

What’s the difference between the Back Renewal System, One and Done and the MetaBoost Connection?

The Back Renewal System is centered around back pain and spine health. The One and Done is exercise focused, while the MetaBoost Connection program is nutrition focused.

Can everybody use the BRS?

I always recommend consulting your physician before starting a new program. However, this program works by using strength and flexibility exercises that are specially designed to be gentle yet effective — perfect for anyone of any age or fitness level!

How do I use the BRS? How do I incorporate the BRS into my daily life?

Within the Back Renewal System Manual you’ll find different calendar options that tell you exactly which exercises to do on each day. If you choose not to follow a schedule, I recommend alternating between the sciatica exercises and bonus workouts, as well as incorporating walking into your routine!

How is walking good for back pain?

When you walk, specific muscles, such as your hamstrings, erector muscles of the spine, and hip flexor muscles are activated and stretched. The flexibility of your spinal ligaments and tendons is also increased, improving the overall range of motion in your lower back.

Why do I need to exercise my core for back pain?

Strong core muscles—which include your abdomen, lower back, pelvic, and even hip muscles—help support and stabilize your spine. This helps to reduce some of the pressure that may be on your spinal discs, soft tissues, and joints which in turn may bring quick relief from your lower back pain.

What time of day is recommended to do the BRS?

Anytime in the day that works best with your schedule is fine! However, if you find it difficult to get motivated to exercise later in the day, I definitely recommend getting your workout done earlier in the day. There are many amazing benefits to working out in the morning, such as: increased energy, better focus, better mood, increased alertness, and healthier food choices throughout the day! Also, some people find that they get a burst of energy after working out, so maybe not too close to bedtime so it doesn’t negatively affect your sleep :)

Where is the workout schedule for the BRS?

Yes! You can locate several calendars to choose from in the Back Renewal System Manual within the program on your member dashboard!

ACCELERATED BODY TRANSFORMATION CLUB

What is the Accelerated Body Transformation Club?

The Accelerated Body Transformation Club provides new materials each month, including beginner, intermediate and advanced workouts, a private community for support, monthly member coaching calls, special recipes, and special guides to help you accelerate your weight loss! This program keeps things fresh and will ensure that you never get bored of your fitness journey!

How much does it cost?: This is all for a monthly cost of $49 USD.

Do I need to have One and Done or MetaBoost to sign up?

Yes! One and Done and MetaBoost each have an Accelerated Body Transformation club that provides helpful materials for that particular program.

How do I know which Accelerated Body Transformation Club link to click on?

There are separate Accelerated Body Transformation Clubs for One and Done and MetaBoost. These clubs have separate Facebook groups, and have access to unique guides and information that are helpful for the related program! If you signed up for the 7-day free trial during checkout, you are automatically placed into the correct group. You will only have access to the club that is relevant to your chosen program.

Cancel link

Regardless, if you would like to go ahead and cancel, please do so here: https://members.sveltetraining.com/abtc-subs/

I’m going on a trip and won’t be able to cook the meals in my plan (MBC/ABTC). What should I do?

Also, check out our blog “The Ultimate Guide to Going Out and Staying on Track!”

https://sveltetraining.com/blog-articles/the-ultimate-guide-to-going-out-amp-staying-on-track

I belong to the 30 day accelerated body transformation club (ABTC). I am just not sure how to use it?

The Accelerated Body Transformation Club provides new materials each month, including beginner, intermediate and advanced workouts, 30-day meal plans, special recipes, and special guides to help you accelerate and maintain your weight loss! If you are new to Svelte or still have a lot to lose, I recommend focusing on your main program(s) - MetaBoost and/or One & Done. You can repeat the programs as many times as you want or need. In between rounds you can follow the ABTC meal plan or simply pull recipes from the program to stay on track. I especially recommend the Accelerated Body Transformation Club if you are ready to maintain or stabilize your progress, however you can still lose weight on ABTC!

ABTC Series

Once you login to your member dashboard, click on Programs, then click on Accelerated Body Transformation Club, then select the series you'd like to try. Each series unlocks with each month - If you've been with us for under a month, you’ll have Series 1. Once you start your second month, you'll have access to Series 1 & 2, and so on and so forth, until Month/Series 8. Then you’ll have access to all 8 for life!!!👌😁

I’ve tried the program and lost my desired weight. What can I do to ensure that I don't lose any more weight and still follow the program? (ABTC)

The Accelerated Body Transformation Club meal plans are a great way to maintain your progress! If you find that you are still losing weight on that program, I recommend adding a bit more protein when a recipe calls for it (eggs, nuts, hummus, greek yogurt, tofu, protein powder, lean meats: chicken breast, turkey breast, salmon, mahi, snapper, etc)

What is the Accelerated Body Transformation Club?

Public pages - The Accelerated Body Transformation Club provides new materials each month, including beginner, intermediate and advanced workouts, a private Facebook community for support, a monthly members coaching call, special recipes, and special guides to help you accelerate your weight loss! This program keeps things fresh and will ensure that you never get bored of your fitness journey!!! 😁
Community FB - If you’re here, you already have the Accelerated Body Transformation Club (or are enjoying the 7-day free trial)💖 ABTC provides new materials each month, including beginner, intermediate and advanced workouts, this wonderful Facebook community for support, a monthly members coaching call (the last Friday of every month at 4:00pm EST via zoom), special recipes, and special guides to help you maintain and accelerate your weight loss! This program keeps things fresh and will ensure that you never get bored of your fitness journey!!!😁 To access everything - login to your member dashboard, click on ‘Programs’, then ‘Accelerated Body Transformation Club’!👍

About the ABTC, will the customer lose access to the program after the 7-day trial?

The MetaBoost and One and Done programs both involve a one-time fee of $29. However, you can opt for the 7-day free trial of our Accelerated Body Transformation Club membership. This is something that is voluntary and has to be selected on the following page after purchasing the One and Done or MetaBoost. The membership is billed at $49 per month starting when your free trial period is over. To avoid being charged, all you have to do is cancel the membership before the 7th day is over! 👍

Can I still lose weight on ABTC?

Yes! You most currently can. However, if you’re just starting out or still have a lot to lose, I recommend focusing on your main program. You can repeat the program as many times as you want or need. In between rounds you can follow the ABTC meal plan or simply pull recipes from the program to stay on track. I especially recommend the Accelerated Body Transformation Club if you are ready to maintain or stabilize your progress, however you can still lose weight on ABTC!

Yes! You can repeat MetaBoost as many times as you want/need. In between rounds you can follow the ABTC meal plans or simply pull recipes from the program to stay on track. However, you can repeat your MB program consecutively! I usually recommend the Accelerated Body Transformation Club if you are ready to maintain or stabilize your progress, however you can still lose weight on ABTC! Everyone is different

I belong to the 30 day accelerated body transformation club. I just am not sure how to use it?

LOGIN/PURCHASE/SIGN UP

I have a Premedical condition but want to start with your programs. What’s your advice?

Hi (Name)! So stoked to have you here! I always recommend that you consult your physician before starting any new exercise/diet program! However, I have clients with the same or similar condition that have seen success with my programs!!🤩

Also, everyone's body is different and results vary from person to person. Your results also depend on how well your body reacts to the program.💕

Could you share the macros? 💪

Can I learn more about your programs?

Hi! Sure, here are some more details about my programs! 🙂

My One and Done Program is a great way to get access to a comprehensive fitness program with just a one-time payment of $29, which gives you lifetime access to all the program's digital content. You can easily access the videos, manuals, and other materials online through a member account on your computer, smartphone, tablet, or smart TV.

The program includes 14 days of workouts at beginner, intermediate, and advanced levels to suit your fitness level. You'll also get a 10-day Keto Reset plan in PDF format, as well as Red and Green Smoothie recipes in PDF format. The One and Done Manual in PDF format will guide you through the program and help you understand the workouts better. Additionally, there are exercise modifications available to help you adjust the workouts to fit your needs and fitness level. 😊

And my MetaBoost Connection program is an excellent nutrition and fitness system, which focuses on balancing hormonal issues and reducing inflammation through food and exercise. The program is available for a one-time payment of $29, which provides lifetime access to all the program's digital content.

The MetaBoost program includes several components that you can access online through a member account on your computer, phone, tablet, or smart TV. The program starts with the MetaBoost Metabolic Flush, which is a jumpstart plan to prepare and prime your body. It's followed by the MetaBoost Belly Blast, which is a 10-day eating plan designed to help you achieve a flatter stomach. 🙌

Combining both can be a powerful one-two punch for your metabolism and hormones! I actually recommend it! The One and Done workouts with the MetaBoost meal plan👍

What is the difference between the One and Done workouts and the ones from Youtube?

I'm a new member to the group, what’s the process?

Hi there! Welcome to the Svelte family! We totally understand life can get hectic! However, planning and organization are key here! We highly recommend meal prepping. Very helpful

Choose a day or two in the week where you dedicate an hour or so to chopping up your ingredients and separating them so they’re easily accessible and ready to cook, or even make certain meals ahead of time where you can simply heat them up and enjoy!

Also, check out our blogs on the subject!

4 Ways to Maintain Healthy Habits with a Busy Life

https://sveltetraining.com/blog-articles/4-ways-to-maintain-healthy-habits-with-a-busy-life?fbclid=IwAR3OkLcMBtrJL0pSej7VGenAD7Bh8Prj-yTKOkKnyPNDEYjMunnz8czLQVU

5 Ways to Meal Prep Properly

https://sveltetraining.com/blog-articles/5-ways-to-meal-prep-properly?fbclid=IwAR3oC16YFJg1HoLl9cmsPiQNlc8m4U3W6pCVs8uGnrUUUORv1dk1mVkpZWg

A tip for easy access includes printing them PDFs and keeping them in a binder. This option allows you to access the written material without an internet connection 🙂

The program is not friendly-user. I’m having trouble accessing/navigating it

Hi there! Apologies if you're having trouble navigating your member dashboard, rest assured that we heard you and your opinions are important. We are currently in the process of having an app and soon it will be introduced to the members! <3 for now, we would appreciate it if you could watch this video showing how you can easily navigate your member dashboard

MetaBoost: https://vimeo.com/508979697

One & Done: https://vimeo.com/508995057

and the PDF guides are 100% downloadable and can access it anytime! :) I hope this is helpful! Please let me know if you have any questions or concerns and I'm happy to assist you. <3

How can I utilize all 3 programs at the same time?

First, I always recommend consulting your physician before starting any new exercise program, especially if you have a previous condition. Once you have the thumbs up, these 3 programs are the way to go!!! It's a one-two-three punch for your metabolism, hormones, and spine health! The MetaBoost is nutrition focused, the One and Done is fitness focused, and the Back Renewal System focuses on spine health. You can absolutely combine all three. You would follow the MetaBoost Connection as your diet and meal plan, then the One and Done and Back Renewal Program System as your exercise. You can choose to alternate between OAD and BRS, or if you are feeling comfortable and able, you can complete a One and Done workout, then do a Back Renewal System workout as a finisher. Just remember to listen to your body and do what’s best for you💜

I’m interested, where do I get to purchase your programs?

If you are ready to get started with your health journey, here are the links to purchase and get lifetime access to benefits! 🥰

One and Done: https://oad.riseworkouts.com/JoinOAD

MetaBoost Connection: https://mbc.metaboosting.com/JoinMB

Get started/Need more info

Hi! Thanks for getting in touch! So stoked to have you here! No worries, if you are interested to learn more about my programs, here are the details below and link to purchase! 🤩
Hi! I have 2 different programs designed to promote weight loss! The MetaBoost Connection is nutrition based, while the One and Done is exercise based. Here’s all the info on both so you can make an informed decision 🙂
Hi! Absolutely! So stoked you’re here!🤩 Are you interested in a program that focuses on nutrition to help balance hormones and inflammation or a more exercise based program?

I can’t find a link on where I could buy the programs, could you send the link?

Hi! No worries, here are the links for One and Done and MetaBoost programs! 🤩

One and Done: https://oad.riseworkouts.com/JoinOAD

MetaBoost Connection: https://mbc.metaboosting.com/JoinMB

Could you please send the ingredients and recipe of your Ginger tea?

Hi! No worries, you may find a recipe that I shared on my YouTube channel! 🤩 here's the link to my Cinnamon Ginger Tea recipe: https://youtu.be/zalC6ZANsPI Thank you for your interest and happy cooking! 😊

I have (mentioned condition) what can you recommend if I want to start dieting and exercising?

Hello, thank you for reaching out! As you have an underactive thyroid, I recommend consulting with your healthcare provider before starting any new diet or exercise program to ensure it is safe and appropriate for your specific needs. They can provide guidance on any modifications you may need to make to the program or recommend any additional resources that may be helpful for you. 👍

I want to get started, can I learn more about your programs?

I offer two programs that may be helpful for weight loss: the One and Done program which focuses on short, intense workouts that can be done in just 7 minutes a day, and the MetaBoost program which is a nutrition-based program designed to boost your metabolism and support weight loss. 😊

Is the OAD or the ABTC workouts okay to be done while pregnant?

I always recommend consulting with your physician when it comes to something so special and important like a little one💜 Everyone is different with their needs during this time!! However, I offer many modifications for my exercises within my program. The workouts are low impact and performed at your own pace so you can work at a level that is suitable for you! Modifications include, stepping instead of jumping, not doing a full knee bend, or using something to hold onto (like a counter, chair, bedpost etc.).

Does this program provide results for men as well?

Yes! I have lots of male clients that have seen great success with my programs!

I have a medical history and want to buy your program, can I start working out considering I have this condition? Also, I saw some of the recipes and ingredients, in my current location do you think I would be able to buy those?

Hi, thank you for your interest in my program and congratulations on your determination to make a positive change! I understand your concerns regarding the food options in the program, however, please note that while the program does encourage healthy eating habits, it is important to consult with a doctor or a registered dietitian to make sure it is safe and appropriate for your individual needs, especially given your medical history. 😊

Regarding your location, the program is designed with flexibility to accommodate a variety of food options that are widely available in your local grocery or supermarket! 🙂

Please let me know if you have any further questions or concerns, and I would be happy to assist you in any way I can. Best of luck on your weight loss journey! 🤩

I need to get my logins. Can you help?

Hi! Sure, no worries! I would be happy to help. Could you please provide me with your email address associated with your account? 🙂
Hi! I apologize for any misunderstanding! Let me take a better look into this 🙂 What is the email associated with your account?

I’ve gone ahead and reset your username/password 😊

I have included your account access info below. Your password is case sensitive! I recommend bookmarking this website for easy access. You can also change your password, just click on “My Account”!

Username:

Password:

I took a look at your account and you have some awesome programs! 😊 You have my 2 main programs: the One and Done, and the MetaBoost, as well as Fat Loss Accelerator Guide, One Minute Abs, and Svelte Life Series.

Within the MetaBoost program you get lifetime access to the following:

MetaBoost Fat Flush (a jumpstart to prep and prime your body)
MetaBoost Belly Blast (an amazing 10 day eating plan)
MetaBoost Body (6 isometric workouts to activate your metabolism)
MetaBoost Workout Manual (a guide to get the most out of your workouts)
MetaBoost Shopping list and Recipes
MetaBalance (natural remedies for hormone imbalances)

Within the One and Done program you will have lifetime access to the following:

14 Days of Workouts in Beginner, Intermediate, and advanced
10 Day Keto Reset (PDF)
Red and Green Smoothies (PDF)
One and Done Manual (PDF)
Exercise modifications to help you adjust the workouts to fit your needs

Combining both can be a powerful one-two punch for your metabolism and hormones! I actually recommend it! The One and Done workouts with the MetaBoost meal plan 👍

The Svelte Life Series is part of our ABTC membership program! The Accelerated Body Transformation Club provides new materials each month, including beginner, intermediate and advanced workouts, a private facebook community for support, monthly member coaching calls, special recipes, and special guides to help you accelerate your weight loss! This program keeps things fresh and will ensure that you never get bored of your fitness journey!

I highly recommend checking out the private facebook group that’s included with the membership! It’s a beautiful community of like minded people with the same goals of getting healthier! It offers lots of support and insight. Just ask to join the group, your name is on the list to be accepted 🙂 https://www.facebook.com/groups/Sveltelife

Also, here are 2 video walkthroughs to help you better navigate the site using Desktop! 🙂

One and Done https://vimeo.com/508995057

MetaBoost Connection https://vimeo.com/508979697

Here are 2 video walkthroughs to help you better navigate the site using your Phone! 🙂

One and Done:

https://www.loom.com/share/dadfa81a34d542a0a4f1980456b928ac

MetaBoost Connection:

https://www.loom.com/share/f51606b860de4a15b3c901fda3bf3c5c

Do you have a collagen tablet or powder?

I do offer nutritional supplements, but they are not included or required in my programs😊 Here's our supplement page for more info! https://www.facebook.com/SvelteNaturals

I don’t like the avo choco mousse, are there other options to the ingredients?

Hi Samantha! I'm sorry to hear that you didn't enjoy the avocado chocolate mousse. If you're looking for a substitute, there are many other healthy dessert options and recipes you can try! 🙂

You may find other substitution ingredients under "resources" on your member dashboard! 🙂

You may also find some recipes on my Youtube channel and Facebook page "Meredith Shirk & Svelte Training" 🤩

Youtube: https://www.youtube.com/@MeredithShirkandSvelteTraining/videos

Facebook page: https://www.facebook.com/SvelteTraining

Hope this helps! 👍

Do you accept PayPal/Apple Pay as a payment method?

Hi! Thank you for your interest! Currently, I don't accept PayPal as a payment option. However, I offer Visa, debit, and credit card as payment methods. Apologies for any inconvenience! If you have any other questions or concerns, please let me know! 🙂

I tried to purchase the package but it’s not letting me put the credit card information and I’m having a hard time purchasing

Hi! I apologize for the inconvenience! There are several possible reasons as to why that may have happened. Please contact my team! They can assist you with the purchasing process. You can reach them at any of the phone numbers below or support@sveltetraining.com 😊 Let me know if you have any further difficulty!

United States +1 (317) 662-2322
South Africa +27 87 195 0974
Canada +1 438 476 4500
United Kingdom +44 203 8687 281

Can your programs be used by male too?

Hi! Both women AND men have seen great success with my programs! I have lots of male clients that thrive and lose weight with MetaBoost and One and Done! 🙂

What happens after the 11 day program?

You can repeat the programs as many times as you want or need! While not following the meal plan, I recommend using what you’ve learned from the program and trying your best to stick to clean and healthy eating: lean proteins, lean meats (chicken breast, turkey breast, salmon, mahi, snapper, etc), dark leafy greens, fruit as your sugar intake, unbleached grains (quinoa, brown rice, farro), healthy fats (avocado, eggs, nut butters), and eliminate added sugars, bleached starches, soda, alcohol, etc. I recommend applying what you’ve learned throughout the program and making sure you always eat breakfast, lunch and dinner! As well as a snack if you have a big time gap between meals. I recommend eating every 3-4 hours to keep your metabolism working💪 Try to eat dinner at least 3 hours before going to bed to give your body plenty of time to digest.

You can use recipes from the program and our YouTube channel to continue your journey! We also offer many other ebooks to keep things fresh 🙂

More info in finding the workouts and how to use the program? How do I start?

I recommend taking the time to read through your MetaBoost Quick Start Guide and Workout Manual & Calendar, located within the program under 'Downloads'. Lots of helpful information there!!

Under Resources you’ll locate Exercise Modifications and a full Food Substitution List so you can replace any ingredient that doesn’t agree with your body and/or lifestyle. Also, under ‘Support’ is a FAQ (frequently asked questions) section. Please feel free to reach out with any questions!💜

Also, here are 2 video walkthroughs to help you better navigate the site using Desktop! 🙂

One and Done https://vimeo.com/508995057

MetaBoost Connection https://vimeo.com/508979697

Here are 2 video walkthroughs to help you better navigate the site using your Phone! 🙂

One and Done:

https://www.loom.com/share/dadfa81a34d542a0a4f1980456b928ac

MetaBoost Connection:

https://www.loom.com/share/f51606b860de4a15b3c901fda3bf3c5c

What is the 7-Day Start Guide for and how do I know when to use it? How do I incorporate it with the MetaBoost Connection and/or the ABTC?

The 7-Day Start is an intro to the Accelerated Body Transformation Club meal plans. If you are new to Svelte or still have a lot to lose, I recommend focusing on your main program(s) - MetaBoost and/or One & Done, which you can repeat as many times as you want or need. In between rounds you can follow the ABTC meal plan or simply pull recipes from the program to stay on track. I especially recommend the Accelerated Body Transformation Club if you are ready to maintain or stabilize your progress, however you can still lose weight on ABTC! If you are ready to give ABTC a try, the 7-day is a great way to start before you commit to the 30-day meal plans👍

(FB/IG Comments: I need my logins/where I can get my logins)

Hi! Apologies for any inconvenience this has caused. Let me take a better look into this 🙂 Kindly send your email and full name. Thank you for your patience!

I want to lose weight, but I can’t stop eating. Can you advise what I should do?

I understand that it's difficult to immediately stop eating the foods you love, but don't worry! 😊 I have some blogs that can help you maintain a healthy diet and overcome your cravings. Check out the following articles on my website: (Links to Youtube or blogs)

REFUND:

Hi there, sorry about that! Upon checking our system, this has been refunded. Please wait 5-7 business days for the money to reflect on your account. If you have any other questions or concerns, please let me know!

CANCEL/CANCELLATION:

Thank you for getting in touch. We regret to hear about your decision to cancel your order, and we're here to assist you. Please reply at your earliest convenience and kindly share the reason for your cancellation request. This will enable us to process your request promptly

INJURY or ILLNESS

I always recommend that you consult your physician before starting any new exercise program, but I offer many modifications for my exercises. Modifications include a step jack, not doing a full knee bend, or using something to hold onto (like a counter, chair, bedpost, etc.). Also, the workouts are performed at your own pace, so you can work at a suitable level!

Include a general dashboard walkthrough if necessary: You can locate the modifications under resources on the left-hand side in the drop-down menu!

Program Switch - 2 week Exception

I would be more than happy to assist you! I have gone ahead and switched your access. You may now access the program on your dashboard! I recommend logging out, and logging back in so it refreshes!

PAYPAL

At the moment we only accept all major debit and credit cards as a form of payment🙂 I apologize for any inconvenience!

New Client - UNABLE TO CHECKOUT / CARD DECLINING

I would be more than happy to assist you!! I would need to manually do it which requires me to have the full credit card information. I can guarantee that your info will only be used for the purchase(s) you have confirmed, and will not be used elsewhere. Once the purchase is complete any trace of your credit card number will be deleted. The only numbers that are saved to your account are the last 4.

If you don’t feel comfortable providing me with your credit card number, I completely understand!! You can call our customer support team at

United States
Canada +1 438 476 4500
United Kingdom +44 203 8687 281
South Africa (317) 662-2322

NO LIST COUNTRY:

Unfortunately, due to strict internet laws, it’s not compatible with the USA e-commerce laws with my product at the moment, I am working on expanding my network reach. However, I do provide free content on my youtube channel, you can use this link to see some awesome recipes and workouts! https://www.youtube.com/c/MeredithShirkandSvelteTraining/videos

How to CLEAR BROWSING HISTORY

Google Chrome
- - Step 1- Go to the 3 dots located on the bottom right
  - Step 2- Click on History
  - Step 3- Click clear browsing data on the bottom left
  - Step 4- Confirm the clearing

Safari
- - Step 1- Go to the book icon at the bottom
  - Step 2- Go to the clock on the right side of the top bar
  - Step 3- Hit Clear at the bottom right corner
  - Step 4- Click “All Time”

CUSTOMER SERVICE NUMBERS

If unable to purchase:

I apologize for any inconvenience!! Please contact my team! They will assist you further with the purchasing process! You can reach them at #

United States: 317-662-2322
Canada: +1 438 476 4500
United Kingdom: +44 203 8687 281
Email: support@sveltetraining.com

Extra Tips

A little tip to help you feel fuller longer is drinking warm/hot lemon water or caffeine-free herbal tea throughout the day!👍
No worries!! Within the program is a full substitution list👍😁
There is a full substitution list under 'Resources' to the left of your member dashboard!💜
10-15 reps or 10-15 seconds of maximum effort for each exercise, 1-3 sets💪😊
You can repeat the program as many times as you want/need😊 or try a new challenge with a different program!! Like the 30-day Accelerated Body Transformation Club or 10-day smoothie detox💚

Responds to Get Started with “I want both, or yes”

Tell me a little bit about yourself! What are your goals? Do you drink coffee daily? How much water do you drink? How much sleep do you get? What’s your daily routine?

Affiliate emails

Hey there! I like to share the interesting products that are sent to me with you! I only support the ones that I have researched and tried myself.

CALORIES:

Workout: Since everybody is different, the way it breaks down and burns calories vary on many things such as pace, length, energy burned, etc. I can’t guarantee a specific number or time frame, as it differs for everyone!
Nutrition: Since ingredients vary by region, the calories and nutritional information vary by ingredient purchased.

How long does it take to lose weight?

"Hi there! We recommend to follow the program to a T and you may notice the benefits and good changes in your body in a week or 2-3 months! Deborah’s experience may be different from everyone but it is possible and being consistent is key! Hope this helps :)"

I’m looking for more before and after stories and photos and such, where can I find them?

Check out this testimonial video! 😊 https://vimeo.com/355362040

For more info on Meredith’s credentials and another testimonial video, click here! https://sveltetraining.com/about

How do the customers get notified for the monthly coaching calls?

We no longer create Facebook event invites for these monthly calls. Instead, an email is now sent out to all ABTC and SLS members (as long as they haven’t opted out of email notifications).

Coach Gaby will still make a post in the community during the week of the call as a reminder.

Cardio is really important for our bodies, especially our hearts. Why wasn’t that emphasized

Due to the amount of stress cardio puts on us, it encourages the body to hold on to fat and break down muscle instead. This is highly unfavorable and the inverted version of the process that helps healthy weight loss. Which is why we focus on strength training and building muscles instead. Muscle tissue burns more calories, even at rest when you’re not moving. Cardio definitely has it’s benefits and you can absolutely include some in your routine if you feel comfortable and able. However, strength training should be your main focus for losing weight 💪

Is there a recommendation on timing of the day to do the workouts?

Anytime that best fits your schedule is okay! However, if you find it difficult to get motivated to exercise later in the day, I strongly advise you to complete your workout earlier in the day. Working out first thing in the morning has many wonderful advantages, including more energy, improved focus, improved mood, enhanced awareness, and the ability to make healthier eating decisions all day. Also, some people experience a surge of energy after working out, so try not to exercise too close to bedtime to avoid disrupting your sleep🙂 Hope this helps! ❤️

Can we have sugar free gum during the program?

As long as it’s sugar free, that’s fine! 🙂

Should I be worried about the sugar in fruit?

Here is an article frrecipeom a reputable source explaining in detail :)

https://www.medicalnewstoday.com/articles/325550

Why is Stevia no longer highly recommended when it is a natural sweetener?

Stevia in moderation is fine!

Can we have ratatouille on the GSD?

Yes! Since ratatouille is just vegetables, that’s fine! Just make sure the recipe is within the GSD guidelines. Great idea!

How old are you?

I’m old enough! *laugh face*

What is your opinion on air-fryers? Are we allowed to use them on the program? Can we use them instead of baking, frying or grilling?

Air frying is a better option than deep frying food. However, we recommend baking, steaming, or grilling while on the program. If you absolutely must, it’s ok to air-fry every now and then

Can the Superfoods and MetaInfluencers be added during the MBC and GSD or should it be only added after I have completed the program?

The MetaBoost is already made up of lots of Superfoods and MetaInfluencers. For best results, I recommend following the program to a T or as closely as possible! If not, results may vary.

How often can I do the 48-hour Slenderizer or the 48-Hour Metabolic Refresh?

No more than once a month👍

I can not do a workout and there is no modification, can I repeat another workout instead or should I skip the workout?

You can replace the workout with something doable for you! What is the exercise with no modification? So I can add it the list 🙂

MetaPackage

Also about the program above, is it a carb free program (mbc)?

Are the 7 minute workouts long enough to see results?

Over time, absolutely! Just remember CONSISTENCY IS KEY. It also depends on your fitness level. If you feel like just one 7-minute workout is not challenging enough, I recommend doing 2-4 sets.

I’m taking a supplement for hair growth not prescribed by my doctor. Can I still continue without consulting a doctor?

When it comes to supplements, I honestly can’t say. Everyone is different! I always recommend consulting with your physician :)

GENERAL OTHER RESPONSES

Someone offering their expertise / wanting to apply for a job

Thank you so much for your interest in us! You can send all inquiries to accounting@sveltetraining.com Please let me know if you have any other questions. Good luck and I hope you have a wonderful day!

Why does Svelte have so many bad reviews?

Just like any other program, sometimes this isn’t exactly what people expect it to be. However, we have many more positive reviews than negative ones. We also offer lots of bonuses and other programs that people sign up for without realizing, then get upset when they see the charge. However, we offer a money back guarantee and ALWAYS honor it❤️

Where is the video for this? (workout posts on FB)

These pictured workouts we love to share with you here on facebook don’t have videos to match, but we do post lots of workout videos on our instagram pages! Check it out🤩👉 @sveltetraining @sveltebrs

All my programs include easy, follow along videos for each and every workout!! Also, I sent you private message with more info🥰

*then send YouTube link in private message

*please do NOT post or mention youtube on the public pages! You CAN post youtube on the community pages and private messages (for public page comments)

Why is everything online instead of physical products? (best answer for persons who aren’t tech savvy)

In today’s world, digital products are more convenient and eco-friendly!

Affiliate Email alternative ***(particular issue)

I'm so sorry to have caused any confusion. As you know everyone is different and some people are looking for additional help to expedite their weight loss and it's great that you aren't. With that said, none of it is required for my programs, which is all based on natural weight loss through healthy eating and exercise. I just like to share my associate’s information and products. You do not have to partake in any of the extra emails, info, & products sent to you. If you’d like I can make it so you only receive Svelte related emails or none at all. I see you're looking for additional recipes… I would like to give you these additional recipes for free and apologize for any confusion or frustration these emails may have caused.

Do you have the science that backs the foods that boost metabolism and heal one to lose weight? Can you share the science links that support it?

If you’re answering as Mere
- - “Hey ___! I’m the founder and CEO of Svelte. I’ve spent many years studying! I am a National Academy of Sports Medicine (NASM) Certified Personal Trainer, Fitness Nutrition Specialist, Behavior Change Specialist, and Weight Loss Specialist. I also have a BS in Biology! However, here's an article from a reputable source that explains the process.
    https://www.medicalnewstoday.com/articles/foods-that-boost-metabolism-what-does-the-science-say#Can-certain-foods-speed-up-your-metabolism
If you’re answering as Gaby
- - Hey ___! Meredith Shirk, founder and CEO, has spent many years studying!! She is a National Academy of Sports Medicine (NASM) Certified Personal Trainer, Fitness Nutrition Specialist, Behavior Change Specialist, and Weight Loss Specialist. She also has a BS in Biology! However, here's an article from a reputable source that explains the process.
    https://www.medicalnewstoday.com/articles/foods-that-boost-metabolism-what-does-the-science-say#Can-certain-foods-speed-up-your-metabolism

Is a 7-minute workout routine really only 7-minute? Or is it something stackable for more than 7-minutes?

Hello! Thank you for getting in touch, it's great to have you here! 😊 For beginners, I highly recommend my One and Done program which includes a 7-minute workout. However, if you find that one 7-minute workout is not challenging enough, I suggest doing 2-4 sets instead, depending on your fitness level. Remember, consistency is crucial, and I believe that you can achieve your fitness goals with dedication, persistence and consistency. You've got this! 💪

I would like to have the content/program in French (or other language). Is it possible?

Hello! Thank you for getting in touch, it's great to have you here! 😊 At present, my programs are only available in the English US version. However, I am hopeful that in the near future, I will be able to offer translated versions in different languages. Thank you for your interest, and please don't hesitate to contact me if you have any further questions or concerns. 😀

Where does the Svelte name originate from?

Hi there, Svelte means sleek, graceful, and effortlessly fit — and that’s exactly the vibe we’re all about. Our mission is to help women 40+ feel strong, confident, and vibrant in their own skin through simple, sustainable wellness. No extremes — just real, lasting results that fit your life! 🙂

Green Smoothie Detox (GSD)

The Green Smoothie Detox is a 10-day program designed to help your body detoxify and purify.
Each day of the program includes a recipe for one smoothie that is enough for 3-4 servings.
You can make the smoothie in the morning and refrigerate the remaining portions for later.
You can consume an unlimited amount of raw or steamed veggies and green apples during the program.
You can also include 1-2 of the following each day: 1 hard-boiled egg, ¼ cup raw unsalted almonds, or ¼ cup raw unsalted sunflower seeds.
You should avoid processed foods, simple carbs, candy, meat, alcohol, and dairy during the program.
You should not use coconut water, almond milk, or coconut milk in place of water when making the smoothies.

What is the Green Smoothie Detox and how can I incorporate it?

What's included in the Green Smoothie Detox program?

GSD System
Shopping List
Healthy Holiday Guide

How to Have the BEST Results:

To have the best results, follow the program as closely as possible.
Drink plenty of water throughout the day to stay hydrated.
Aim for 7-8 hours of sleep each night.
Incorporate light exercise, such as walking or yoga, into your daily routine.
Listen to your body and make adjustments as needed.

Substitutions:

Spinach or mixed greens can be swapped for one another, and you can also use kale, arugula, or Swiss chard instead.
Tropical fruits like mango can be swapped with pineapple or papaya.
If you don't have access to fresh greens, you can use MegaGreens Superfood instead.
One teaspoon of honey can be added per smoothie recipe.
You can add 1-2 cups of water, depending on how thick or smooth you prefer your smoothie.
You can add 1 scoop of protein powder. Recommended brands include MegaGreens, BioTrust, or Athletic Greens.

Optional Additions:

You can add 1 tablespoon of chia seeds for added fiber and protein.
You can add 1/2 an avocado for a creamier texture and healthy fats.
You can add 1/2 a banana for natural sweetness and potassium.

Detox Smoothies

Detox Smoothies are not like our Green Smoothie Detox program so people can enjoy these freely, anytime they'd like (1 smoothie a day is normal). Also, to make it a meal replacement, just add protein powder!

Modified Green Smoothie Detox:

If you are having trouble sticking to the 10-Day Smoothie Detox, here are some suggestions for an “adjusted” version that will still ensure you are getting results!

Use AT LEAST one smoothie from the day you are on and follow the guidelines below:

ALWAYS WORK IN SOME GREENS & PROTEIN! Take care when preparing/ordering your salad. Always ask or leave the dressing on the side (ask for a vinegar instead of premixed dressings) and opt for protein sources such as baked or grilled fish, turkey, chicken, or lean red meat.
STICK TO STEAMING, GRILLING, OR BAKING. One of the easiest meals to make is what I like to call “Bake It Till You Make It.” It is so simple and SO delicious.
INSTRUCTIONS:
- - Line a baking sheet with tin foil and spray or wipe with coconut oil.
  - Load the baking sheet with as many veggies as you can, leaving room for a piece of protein like salmon or chicken.
  - Sprinkle the entire sheet with any dry seasoning you like.
  - Bake for 20-25 minutes, depending on the protein source used.
STAY AWAY FROM… FRIED/REFRIED, PROCESSED, AND REFINED SUGARS. Belly Bloaters disguised as “healthy foods” include gluten-free crackers, cereals, “all-natural” chips, and sugar-coated trail mix.
AVOID TEMPTATIONS BY PRE-PLANNING. If you know you are a candy lover, avoid going to the candy store with your kids! Pack some healthy snacks to keep yourself in check!

Fat Loss Accelerator Guide (FLAG)

The Fat Accelerator Guide program includes a member's only dashboard that will be explained in the welcome video.
The One and Done Workout Guide will be provided, which breaks down the steps to get the best results during workouts.
A 14-day meal plan will be given, which includes enough recipes to last the entire 14 days.
The program aims to create a healthy lifestyle, not a restrictive diet.
Participants can ask questions and receive support through the member's dashboard or by contacting the program directly.
The program emphasizes maximizing results.
Information on the purification phase, which is the first 7 days of the program.
Guidelines for ensuring the body is getting everything it needs during this phase.
Emphasis on drinking at least 8, 8oz glasses of water per day, which is essential to the purification process.
A special Lean Belly Detox Water that should be consumed every morning and evening during the purification phase.
A caution to follow the guidelines for the first 7 days as closely as possible to ensure success.
The availability of a "one for one" list for individuals with allergies.
An instruction to only use water in smoothies during the first 7 days of the program, without almond or coconut milk.
The "one for one" list provides portion sizes for different types of foods to incorporate into recipes.
The list includes options for carbohydrates, fats, and proteins.
Carbohydrate options include quinoa, farro, barley, brown rice cakes, and steel cut oatmeal.
Fat options include raw unsalted nuts, almond or peanut butter, olive, coconut, or avocado oil, avocado, and hummus.
Protein options include meat (chicken, beef, fish, etc.), protein powder, non-fat cottage cheese, non-fat, plain Greek yogurt, egg whites or whole eggs, and chia, hemp, or flax seeds.
During the first 7 days of the program, it is recommended to stick closely to the suggested meal schedule. From the second week on, meals can be exchanged at any time of day.
Are the recipes in the Fat Loss Accelerator Guide 1 servings or 2 servings?
-1 serving

Accelerated Body Transformation Club (ABTC)

What's included in the ABTC program?

7 Day Start Guide
Quick Start Guide
Exercise
Nutrition
One Minute Abs
Track Your Progress
Mind Map
Food Tracker
Exercise Log
Food Substitution List
Private Facebook Group VIP Access
MetaTone Workout
Series 1-8 Workout

ACCELERATED BACK & BODY TRANSFORMATION CLUB (ABBTC)

Back Renewal System ABBTC Guide - Workout

7 Days Workout Guide for Beginner, Intermediate, Advanced

Back Renewal System ABBTC Guide - RECIPE

7 Days Meal Plan Recipes for Breakfast, Lunch, Dinner and Snack

One-minute Abs

Workout Calendars

Workout Routines

Metabolic Flush Terms

MetaInfluencers - are special foods that can cause a cellular combustion to burn fat, reduce inflammation, and create natural, sustainable energy. Some foods, the ones that do it all, are supreme superfoods.

MetaSuperGreen Smoothie

The suggested time to have the MetaSuper Green Smoothie is between 5:30pm-6:30pm, with 7pm being the latest.
Using frozen fruit can make the smoothie thicker in texture.
Water should be added to the smoothie instead of more almond or coconut milk to make it less thick.
The ingredients for the smoothie include unsweetened almond or coconut milk, baby spinach, non-fat plain Greek yogurt, mango, and cinnamon.

MetaSwitch

MetaBoost Metabolic Flush: It is a system that includes specially combined nutrients to ignite a fire in your cellular engine.
Importance of hydration: Drinking 6-8 glasses of cold water throughout the day can help keep your body hydrated and healthy. You can add lemon or lime juice for flavor and add vitamin C.
Importance of relaxation: Going to bed before 11 pm and getting 7-8 hours of sound sleep is important for your overall health. Using a noise machine or sleep mask can help improve the quality of your sleep.
Unplugging before bed: Turning off your cell phone and computer at least 30 minutes before bed can help you fall asleep faster. The blue light emitted by screens can disrupt your sleep/wake cycle and reduce the production of melatonin.
Low Cal/High Nutrient diet: Consuming foods that are low in calories but high in nutrients is essential for maintaining good health. If you feel hungry during the day, drinking warm water can help you feel full.
MetaBoost Connection system: The MetaBoost Metabolic Flush is part of the MetaBoost Connection system that helps boost your metabolism and promote weight loss.

24-Hour MetaBoost Metabolic Flush

A positive mindset and saying a MetaMantra can help you conquer the day.
The Metabolic Fat-Burning Elixir can be consumed in the morning as a beverage and is made of warm water, honey, lemon juice, ginger, cayenne pepper, and cinnamon.
The Power Slim Smoothie can be consumed for breakfast, and it's made of spinach, blueberries, cherries, pomegranate, banana, chia seeds, and non-fat plain Greek yogurt.
It's important to have lunch between 11 am and 1 pm to leverage the nutrients being consumed and avoid filling up with empty calories. A suggested lunch recipe is a salad made of baby spinach or mixed greens, steamed broccoli, diced apple, tomato, and grilled salmon or baked/grilled lean meat, dressed with balsamic or red wine vinegar.
A power snack can be consumed around 2-3 pm, and a suggested recipe is made of blueberries, almonds, and dark chocolate with 70% or more cacao.
A 20-minute walk before dinner is suggested as a MetaMovement, which helps with digestion and energy levels.
For dinner, a MetaSuper Green Smoothie can be consumed between 5:30 pm and 7 pm, and it's made of almond or coconut milk, baby spinach, non-fat plain Greek yogurt, mango, and cinnamon.
A Pre-Bedtime Metabolic Fat Burning Elixir can be consumed before bed, and it's made of warm water, honey, ginger, lemon juice, and mint leaves or cinnamon.
Taking a cold shower after consuming the Pre-Bedtime Metabolic Fat Burning Elixir can help activate overnight fat-burning effects because cold exposure influences the body's fat cell activation.

Metaboost Belly Blaster Terms

Lean, Mean, & MetaClean

MetaClean can help restore the body's balance and remove toxins and impurities
MetaClean can help reduce inflammation, boost the immune system, and promote fat loss, not water weight.
Detoxes have a purpose and can cleanse the body of toxins and impurities
Detox should be done correctly and not as a cop-out or as a way to splurge and purge
Detox should not be done without the supervision of a nutrition specialist or health professional
Homegrown versions of detox may not be effective and can harm the body
Lifestyle and longevity are key for sustainable and continued weight loss, especially for people over 40
Environmental pollutants, unhealthy foods, and excess alcohol can overload the body and cause imbalances

The MetaClean Difference

MetaClean is something that should be embraced, not feared.
On a daily basis, we are exposed to environmental pollutants and ingest toxins through processed foods and pesticides.
A sustainable body clarification involves fresh, organic, and whole foods that promote health and wellness.
Some foods that can promote health and wellness include spinach, arugula, radishes, berries, melons, grapes, tropical fruits like pineapple and mango, dates, and organic chicken.

MetaInfluencers

A list of foods that are considered "supreme superfoods": chili peppers, coffee, nuts, tea, pomegranate, broccoli, turmeric, salmon, dark chocolate, EVOO (extra virgin olive oil), green tea, tomatoes, quinoa, kale, soy, avocados, cinnamon, flaxseed, ginger root, and lentils.
These superfoods are said to have various benefits, including boosting metabolism, balancing hormones, reducing inflammation, and promoting healthy skin.

How Can 5 Supreme Superfoods Help You Boost Metabolism & Drop Belly Fat?

Hello there, based on the recipe guide on my programs, I highly recommend incorporating superfoods to your daily diet plan to ensure that they help increase metabolism and burn belly fat. 🙂 You can lose weight more quickly than you ever imagined with the help of these superfoods because they are easy to use yet effective. 🙂

The MetaSlim Trifecta

The MetaSlim Trifecta includes little-known slimming superfoods and spices that increase energy and vitality levels.
Toxins and impurities in the body can contribute to weight gain and make it difficult to lose weight.
Inflammation caused by toxins can affect hormonal balance, including insulin and leptin levels, which can affect appetite and sugar metabolism.
Toxins can also inhibit the breakdown and burning of fat, known as fatty acid oxidation and thermogenesis.
There are three specific superfoods that have powerful cleansing effects and boost metabolism, turning the body into a fat-burning machine.
These superfoods are simple yet effective and can help you lose weight faster than you ever thought possible.
Following these easy steps can help you shed pounds and shred fat quickly while still being able to indulge in some of your favorite foods.
MetaSlim Superfood #1: Cacao, MetaSlim Superfood #2: Chlorella, MetaSlim Superfood #3: Goji Berries

I am on the 3rd day of the metaslim and feeling very constipated. Anything that can help?

For some people, constipation can be a temporary side-effect of the transition to a cleaner diet. In the first few weeks of any new diet, especially if that diet is a radical change from how you were eating before, it’s normal for your body to need some time to adjust. During the first week or so, give your body a chance to adapt before you assume that your new Svelte meal plan is unhealthy. If you’re very uncomfortable during this period: use a bulking laxative like Metamucil or psyllium husk, or drink digestive teas to help you get through the initial transition more smoothly.

Customer asking for Coaches (Gaby, Mere, Greg) information to send or give gifts:

“Hi, I truly appreciate the gesture, however, I am unable to share Coach Mere’s personal info. Thank you so much for the kind thoughts! I truly admire your kindness—keep up the amazing work! :)”

Page updated

Google Sites

Report abuse