BUILD YOUR NUTRITION GUIDE

BUILD YOUR NUTRITION GUIDE

CORE NUTRITION PRODUCTS The core Nutrition Program simplifies weight management and provides an effective guide for leading a healthy and fit lifestyle. * Build your nutrition with premium products, including our exclusive protein shakes and customizable boosts that target your specific health goals. core Protein Shake CHOCOLATE and VANILLA core Boost CLEANSE core Boost PRO-BIO core Boost BUILD core Boost BURN 2 Mark Macdonald co-creator of the core Nutrition Program is an international nutrition and fitness expert, TV Personality and author of the New York Times bestselling book Body Confidence. * This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

3 STEPS 3 STEPS 3 STEPS CORE NUTRITION PHASES There are 3 phases to the core Nutrition Program. It s as easy as 1, 2, 3! PHASE 1 DETOX LOSE YOUR BLOAT Week 1 (7 days) PHASE 2 IGNITE MELT YOUR BELLY Weeks 2 through 8 (49 days) PHASE 3 THRIVE LIVE YOUR LIFE Weeks 9+ 1 CUT 1 BURN 1 REPROGRAM 2 CLEAN 2 SCULPT 2 DIVERSIFY 3 FLUSH 3 RESTORE 3 ENERGIZE * If you are under 18 years of age or pregnant and nursing, consult with your physician prior to using this product. 3

PHASE 1 DETOX LOSE YOUR BLOAT Week 1 (7 days) 1 CUT 2 CLEAN 3 FLUSH Begin cutting foods that cause bloating. Clean out your digestive system with the Flush excess toxins with water. core Protein Shakes, the core Boost CLEANSE, and other clean foods. * Below is a list of foods and drinks that cause water Water Recommendations retention and bloating: FEMALES Gluten Grains SAMPLE MEAL PLAN See page 10 for suggested meal portions Soy (just for seven days) Breakfast Protein + Carb + Fat (Ex: Egg Whites + Berries + Cheese and Yogurt Soda (diet and regular) Almonds) Refined Sugar Sugar Sweeteners Coffee and Tea Mid-Morning CORE Protein Shake GLASSES (besides Stevia) Also cut excercise Lunch Protein + Carb + Fat (Ex: Chicken Breast + Green PER DAY Salt (just for 7 days) Beans + Avocado) 8 ONCES Remove Alcohol in DETOX & IGNITE Phases. Mid- Afternoon CORE Protein Shake + CORE Boost CLEANSE Alcohol 8-12 12-16 If you experience headaches, you can have one cup of coffee or tea in the morning. Exercise can cause inflammation. Your goal in Phase 1 (Detox) is to clean your body and flush your system by removing as much inflammation as possible. This is best accomplished by NOT exercising in the 7-day Detox phase (besides low impact cardio, like walking). Dinner Protein + Carb + Fat (Ex: Grilled Halibut + Asparagus + Olive Oil) MALES GLASSES PER DAY Drink some with each meal and between each meal. Drink as much water as you can within the recommended guidelines. PHASE 1 PRODUCTS 7 days 4 core Protein Shake 1 bag core Boost CLEANSE 1 box * This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

ETOX

IGNITE MELT YOUR BELLY Weeks 2 through 8 (49 days) 1 BURN Ignite your metabolism by taking 1 capsule of the core Boost BURN with your morning and afternoon core Protein Shakes. * More Info: Due to the effectiveness of the product, avoid taking the BURN Boost late in the afternoon as it may cause you to be energized into the night. Repeat the Detox phase if you ever feel your body is in need of a cleanse or reset. * This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. 2 SCULPT Start sculpting your body with suggested calorie-burning exercises listed below. 2 DAYS/WEEK 30 Minutes of STRENGTH TRAINING pilates, yoga, workout class, cross fit, weights PLUS 2 DAYS/WEEK 30 Minutes of HIGH INTENSITY CARDIO jumping rope, sprinting, spinning, running stairs PLUS 30+ Minutes of FAT BURNING CARDIO stair climbing, cycling, jogging, walking, eliptical, swimming Note: Perform all strength training and high intensity cardio first then do fat burning cardio. 3 RESTORE Restore the healthy bacteria in your digestive system with the core Boost PRO-BIO. * Breakfast Protein + Carb + Fat (Ex: Eggs + Oatmeal + Almonds) Mid-Morning Lunch CORE Protein Shake + CORE Boost BURN + CORE Boost PRO-BIO Protein + Carb + Fat (Ex: Steak + Broccoli) Mid- Afternoon CORE Protein Shake + CORE Boost BURN + optional CORE Boost BUILD* Dinner Protein + Carb + Fat (Ex: Salmon + Brown Rice + Spinach (free food) + Salad Dressing ) PHASE 2 PRODUCTS 49 days 6 core Protein Shake 4 bags core Boost BURN 2 boxes core Boost PRO-BIO 2 boxes core Boost BUILD 2 boxes *LEAN MUSCLE OPTION For those who want to gain lean muscle mass, begin supplementing the core Boost BUILD to enhance your results. *

7IGNITE

PHASE 3 THRIVE LIVE YOUR LIFE Weeks 9+ (Recurring 28 days) 1 REPROGRAM Maintain your achieved results by reprogramming your mind to continue to eat clean. core Boost PRO-BIO. Breakfast Protein + Carb + Fat (Ex: Greek Yogurt + Berries + Almonds) Mid-Morning CORE Protein Shake + CORE Boost PRO-BIO + optional CORE Boost BUILD* Lunch Protein + Carb + Fat (Ex: Blacked Tilapia + Whole Wheat Tortilla + Seasoned Mayo) Mid- Afternoon Protein Snack + Carb (CORE Protein Shake optional) Dinner Protein + Carb + Fat (Ex: Grilled Halibut + Sweet Potatoes + Butter/Cinnamon) 2 DIVERSIFY Diversify your eating habits by trying other clean-eating recipes, or core Protein Shake Diversify your food by adding a cheat meal once per week. Diversify by trying core recipes. For those who want to gain lean muscle mass, diversify your exercises and enhance your results by adding core Boost BUILD. * 3 ENERGIZE It s time to live invigorated in your new healthy and fit lifestyle. More Info: Repeat the Detox phase if you ever feel your body is in need of a cleanse or reset. * Repeat the Ignite phase if you feel the need to boost your metabolism. * * This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. PHASE 3 PRODUCTS Recurring 28 days 8 core Protein Shake 1 bag core Boost PRO-BIO 1 box core Boost BUILD 1 box *LEAN MUSCLE OPTION For those who want to gain lean muscle mass, begin supplementing the core Boost BUILD to enhance your results. *

9THRIVE

PORTION EXCHANGE SYSTEM The core Nutrition Program uses a simple measuring system for your whole food meals. This system will assure that you re eating the appropriate amount of food in order to reach your goals. QUICK REFERENCE GUIDE: PROTEIN CARBS FATS FREE FOODS SERVING SIZE SERVING SIZE SERVING SIZE SERVING SIZE FEMALE: MALE: FEMALE: MALE: FEMALE: MALE: MALE and FEMALE: 1 palm 1½ palms 1 fist 2 fists 1 Tip 1 thumb No Limit or 3 oz. or 5 oz. or 3 oz. or 5 oz. of thumb CHOOSE 1 PER MEAL CHOOSE 1 PER MEAL CHOOSE 1 PER MEAL UNLIMITED PER MEAL LEAN: Chicken Cottage Cheese Egg Whites Fish (lean) Greek Yogurt core Protein Shakes Tofu Turkey Breast (all fresh/frozen meat) NON LEAN: (do not choose a fat w/this option) Eggs (whole) Beef (filet) Beef (ground; 99% lean) Fish (non-lean) Lamb Pork FRUIT: VEGETABLES: Apple Broccoli Banana Cucumber Berries Eggplant Mango Green Beans Orange Onion Watermelon Spinach Cantaloupe Tomato Pear (All Veggies) GRAINS/CALORIE DENSE CARBS: Beans Bread/Wrap Brown Rice Oatmeal or Other Hot Cereals Pasta Potatoes Quinoa Sweet Potatoes Avocado Butter Flax Seed Oil Mayo Nut Butter Nuts Olive Oil Olives Salad Dressing Sour Cream *If you measure food with a scale, always measure food pre-cooked since weight will be lost during cooking. If you measure portion sizes with your hands, pre-cooked weight does not matter. All Green Vegetables All Seasonings/Herbs/Spices All Citrus Juices or Zests Fat Free Cooking Sprays Capers Extracts (Vanilla, Almond, etc.) Garlic & Shallots Horseradish Mustard & Ketchup (low sugar) Lettuce, Tomato, Onion Hot Sauce Vinegars (Balsamic, Red Wine, etc.) Worcestershire Sauce 10

NERGIZE 11

BUILD YOUR NUTRITION Click HERE to ORDER YOUR 8 Week CORE challenge kit www.treefitness.com 801-243-2198 jill@treefitness.com CORE Trainer/Coach 2014 MonaVie LLC. MonaVie is a trademark of MonaVie LLC, registered in the U.S. and other countries. NAM_EN 0414