1. SURVIVE THE HOLIDAYS SAVE YOUR WAISTLINE 9 TIPS TO ENJOY THE HOLIDAYS WITHOUT REGRETS PRESENTED BY MITCHELL GRAVES WWW.FitWithMitch.com

2. SURVIVE THE HOLIDAYS SAVE YOUR WAISTLINE WWW.FitWithMitch.com What to Expect…  How to enjoy your favorite holiday foods without the extra pounds  How to avoid the holiday stress when everyone else is freaking out  Stay healthy so you can enjoy your family  Enrich your soul with the art of generosity  Strategies to share with your family so you all stay healthy  Maintain high energy and balance through this season

3. SURVIVE THE HOLIDAYS SAVE YOUR WAISTLINE WWW.FitWithMitch.com

4. SURVIVE THE HOLIDAYS SAVE YOUR WAISTLINE WWW.FitWithMitch.com Mind SoulBody Maintain Balance

5. SURVIVE THE HOLIDAYS SAVE YOUR WAISTLINE WWW.FitWithMitch.com Cook With Mitch

6. SURVIVE THE HOLIDAYS SAVE YOUR WAISTLINE WWW.FitWithMitch.com Avoiding Holiday Stress

7. SURVIVE THE HOLIDAYS SAVE YOUR WAISTLINE WWW.FitWithMitch.com Tip #1 – Belief Systems Two Steps to Stress Management 1. Name it. 2. Neutralize it. Beliefs are the rules we have about how the world works. They are our rules for right and wrong, pain and pleasure.

8. SURVIVE THE HOLIDAYS SAVE YOUR WAISTLINE WWW.FitWithMitch.com Belief Exercise

9. SURVIVE THE HOLIDAYS SAVE YOUR WAISTLINE WWW.FitWithMitch.com Tip #2 – State Change Language Patterns FocusBody

10. SURVIVE THE HOLIDAYS SAVE YOUR WAISTLINE WWW.FitWithMitch.com Tip #3 – Strategies Sleep Hobby Exercise Prevention Holiday Movie Breathe Holiday Music Immediate Self-care Prayer / Meditation Health Long-term

11. SURVIVE THE HOLIDAYS SAVE YOUR WAISTLINE WWW.FitWithMitch.com Tip #4 – Meal Strategy CleanseCelebrateCleanse

12. SURVIVE THE HOLIDAYS SAVE YOUR WAISTLINE WWW.FitWithMitch.com Alkalize to Energize The goal of health is Energy. To achieve that, we must eat and move in a way that supports our body so it supports us.

13. SURVIVE THE HOLIDAYS SAVE YOUR WAISTLINE WWW.FitWithMitch.com Tip #5 – Avoid Insulin Spikes “Day of” Strategies 1.Morning Workout 2.No-Carb Breakfast 3.Insulin Sensitive Foods 4.Veggies First 5.Obey the Water Window 6.Avoid Trans Fats 7.Magnesium Rich Foods 8.Detox 9.Mindful Eating

14. SURVIVE THE HOLIDAYS SAVE YOUR WAISTLINE WWW.FitWithMitch.com Tip #6 – Source of Disease Dr. Isaac Jennings – Father of Natural Hygiene “Disease is due to a deficiency of force. Thus, disease is the body’s attempt to cure itself. Disease is the cure.” –Dr. Isaac Jennings

15. SURVIVE THE HOLIDAYS SAVE YOUR WAISTLINE WWW.FitWithMitch.com Three Force Zappers Enervation Lack of energy Toxemia Poisons, toxins Deficiency Lack of nutrients

16. SURVIVE THE HOLIDAYS SAVE YOUR WAISTLINE WWW.FitWithMitch.com Tip #7 – Restore Balance at the Source Never confuse the cause for the source. Rats don’t cause trash – trash brings rats. Source/ Environment Cause Result/ Symptom

17. SURVIVE THE HOLIDAYS SAVE YOUR WAISTLINE WWW.FitWithMitch.com Restoration Elements 1.Whole, natural food 2.Water – mineral or purified 3.Air 4.Light 5.Heat 6.Activity 7.Rest and Sleep 8.Cleanliness 9.Positive Emotional Influences

18. SURVIVE THE HOLIDAYS SAVE YOUR WAISTLINE WWW.FitWithMitch.com Tip #8 – Don’t Get Sick Vitamin D3 Vitamin C Hydration Omega Balance Deficiencey Sleep Exercise Self-Care Mini-Vacation Enervation Animal Flesh Sugar Addictions Dairy Products Drugs (all kinds) Toxemia

19. SURVIVE THE HOLIDAYS SAVE YOUR WAISTLINE WWW.FitWithMitch.com Tip #9 – Be Generous Time and money are the two resources that grow when given away and planted well. Their return on investment will always produce a positive yield. Avoid spiritual burnout by not falling victim to hyperconsumption this holiday season and be proactive about giving more than you take, especially to those who can’t give back to you.

20. SURVIVE THE HOLIDAYS SAVE YOUR WAISTLINE WWW.FitWithMitch.com Bonus Tip #10 –Have Fun With Friends!