3-DAY REFRESH PROGRAM: REJUVENATE YOUR MIND, BODY, AND SPIRIT

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1 3-DAY REFRESH PROGRAM: REJUVENATE YOUR MIND, BODY, AND SPIRIT WELCOME TO THE 3-DAY REFRESH! I m so happy that you re joining me for this 3-Day Refresh. If you re reading this, you re probably like many of my clients: fatigued, overwhelmed, and maybe a little drained. If I could guess, you re pretty exhausted trying to be happy, healthy, and sufficiently energized to do the things you want to do. I get it, and don t worry you are not alone, which is why I put together this simple 3-Day Refresh program for you, free of charge. Over the next three days, you will take time to restore yourself physically, mentally, and emotionally. You will disconnect from technology, tune in to what your digestive system is telling you, and practice mindfulness to help slow down your busy mind. You will be presented with a simple action each day, which will ultimately help you rejuvenate your mind, body, and spirit. Committing to something like this can be overwhelming in itself, so I want to assure you each action will be simple and easy to incorporate into your day-to-day life regardless of how busy your schedule is. Let s get started!

2 DAY 1 The best preparation for tomorrow is doing your best today. H. Jackson Brown Jr. MIND Morning Pages Morning pages are the creation of artist and author Julia Cameron. Morning pages consist of about three pages of longhand, stream-of-consciousness writing. Most people prefer to do them in the morning, but you do not need to complete all the pages at once. Start with whatever you re comfortable with and work your way up. Don t overthink it. Just write what comes to mind. There is no right or wrong way to do morning pages. This practice will help you to clear your head and start the day on the right foot. If you really don t enjoy the prospect of writing in the morning, remember bio-individuality. Many of my clients have great success using evening pages instead. Try both and determine what works best for you. BODY Drink Lemon Water While lemon itself is an acidic fruit, lemon water is highly alkaline and restorative for the body when consumed. Drinking lemon water can help stimulate your digestive system, reduce inflammation, and boost your immune system. In addition, lemon water may also support weight loss and toxin release and increase energy levels. SPIRIT Mini Meditation Take 5 10 minutes out of your day to practice some deep breathing. You don t have to choose any particular meditation practice. You can go for a short uninterrupted walk, sit in a quiet place, or simply focus on a candle flame. The point of this exercise is to still your mind, release the tension from the day, and focus on the present moment. This practice, done even for just a few minutes a day, can help slow down your mind, allowing you to better manage your thoughts and decisions.

3 DAY 2 I can t change the direction of the wind, but I can adjust my sails to always reach my destination. Jimmy Dean MIND Turn Off the Electronics Today, spend at least one hour away from any and all electronic devices, including cell phones, televisions, and computers. Whether or not we realize it, the constant whirring and humming of electronics impact our physical and mental health. Unplugging from social media and technology, even for a short period of time, can help to reduce stress and relax the body. BODY Prepare a Glorious Green Salad Salads are a great way to pack a lot of nutrition into one meal. Greens, especially dark, leafy ones like kale or spinach, are a great source of fiber, antioxidants, and micronutrients and can be incorporated into a salad massaged, sautéed, or raw. If you regularly eat salads, try a new one today add something you ve never tried before. Chia seeds, pomegranates, toasted walnuts, and blueberries may seem like unlikely salad ingredients, but they can help take your meal to the next level. Get creative with dressings; you can even experiment with making your own. Remember, the biggest portion of your salad should be your choice of greens. Included in today s suggestions is a delicious recipe for a sprout and berry salad with a zesty lime vinaigrette. If you re stuck on what to put in your salad, keep it simple with this scrumptious recipe. SPIRIT Metta Meditation Today, set aside at least 15 minutes to practice metta, or loving-kindness, meditation. Metta meditation is a practice that combines the serenity of meditation with the good feeling you get from giving. The practice of metta meditation starts with taking some deep breaths to get calm and centered. Then turn your attention inward while repeating the following mantras: May I be happy. May I be well. May I be safe. May I be peaceful and at ease. Now think of someone in your life who you want to send some good intentions to and repeat these mantras: May you be happy. May you be well. May you be safe. May you be peaceful and at ease. Connect to the feelings of goodwill that arise and use them to focus your mantras and meditation.

4 SPROUT AND BERRY SALAD WITH ZESTY LIME VINAIGRETTE Vegan & Gluten-Free PREP TIME 15 minutes YIELD Serves 4-6 INGREDIENTS 12 oz sprouts of choice 1 cup blueberries 1 cup raspberries 1 avocado 3 tbsp hemp seeds 1/4 cup extra-virgin olive oil Juice of 3 limes Zest of 3 limes Sea salt, to taste Black pepper, to taste INSTRUCTIONS 1. Rinse and pat sprouts, blueberries, and raspberries dry. 2. Add to large mixing bowl. 3. Halve and score avocado into small cubes. Add to bowl. 4. Sprinkle sea salt and black pepper. 5. Add hemp seeds. 6. In a separate bowl, whisk together extra-virgin olive oil, lime juice, lime zest, sea salt, and black pepper. 7. Pour over mixture and toss well.

5 DAY 3 We must let go of the life we have planned, so as to accept the one that is waiting for us. Joseph Campbell MIND Turn Off the News While the news can certainly keep us abreast of the goings-on of the world, it is often full of negativity and fear-based sensations. Take some time today to disconnect from the news. At the end of the day, reflect on your news-free day. How did it feel? What was your day like while being focused on what s in front of you rather than what s happening somewhere else? Use this awareness to determine how much and how often you want to interact with the media in the future. BODY Prepare a Green Smoothie Like salads, green smoothies are a great way to pack a lot of nutrition into one meal. The difference? Because you can take smoothies on the go, they have the element of convenience built in as a bonus! And smoothies are blended, so they can support the digestive process and help maintain satiety. If you re new to smoothies, try the green smoothie recipe provided to get started, or be creative and whip up your own recipe! SPIRIT Give Gratitude Spend 5 10 minutes in the afternoon or evening writing out what you re grateful for. What great things happened today? What do you have to be thankful for? This could be anything from your morning cup of coffee to hitting only green lights on the way to work. It doesn t matter how big or small it is; just find as many things as you can to be grateful for. Practicing gratitude will make you healthier and happier, and it will be easier to focus on what s good rather than what s not working in your life.

6 GREEN SMOOTHIE Vegan & Gluten-Free PREP TIME 5 10 minutes YIELD Serves 2 INGREDIENTS 2 cups loosely packed kale or spinach 1 green apple 2 frozen bananas 1 cup almond milk INSTRUCTIONS 1. Wash greens and apple. 2. Core apple and cut into quarters. 3. Blend greens, apple, bananas, and milk on high until creamy, adding more almond milk if needed.

7 CONGRATULATIONS! YOU COMPLETED THE 3-DAY REFRESH PROGRAM! Take some time to reflect on how the last three days went. How did you feel completing the action steps each day? How do you feel now, after three days of restoring and rejuvenating your body, mind, and spirit? Was there a particular exercise that you struggled with? If so, why? What was your favorite exercise? Which exercises will you take with you into your daily routine moving forward? Write out your thoughts in a journal so you can refer to them as you return to your usual routine. When you start feeling stressed or overwhelmed, come back to the exercises you learned in this program for a quick refresh. Did you enjoy this program? Would you like to learn more? Visit my website for more information about ways to continue your health journey with me. LEGAL DISCLAIMER While I love to offer you this information, we live in a litigious society where it s necessary to include this disclaimer: All material and information presented here is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information presented herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.