ARE YOU READY TO FEEL AMAZING?

WELCOME We re so thrilled to have you on board of the Happy Body Formula program. The next 9 weeks are going to be fun, challenging, delicious and hopefully life-changing. Together, we are going to learn new things, break down old beliefs and change your eating and lifestyle habits for good. ARE YOU READY TO FEEL AMAZING? Before we get into the nuts and bolts of the 9-week program, let s look at how the Happy Body Formula came about. Houston, we have a problem We created the Happy Body Formula program because there is a problem with our mainstream diet and lifestyle. All we need to do is have a look at the latest stats on obesity, modern diseases, autoimmune conditions and the rates of simple nutritional deficiencies to realise that what we re told to eat - or how we choose to eat - and our way of living aren t doing us any favours. Here s a snapshot for you! Our lives are filled with chronic stresses, distractions and overstimulation. We have become sedentary species glued to our desks, couches and shiny screens. We eat out of plastic containers, wash our hair and bodies with chemical-laden products, and we don t spend enough time outdoors. This way of eating and living leads our bodies to become overweight, weak, lethargic, chronically inflamed, and predisposed to many ailments and diseases. This is what we call unhappy bodies. 1

WHAT S A HAPPY BODY? Healthy and stable weight Consistent energy throughout the day Good sleep and feeling energetic in the mornings Radiant skin, shiny hair and strong nails Healthy digestion, lack of pain or bloating post meals Overall feeling of vitality and being fit Strong immune system and healthy gut flora Natural tiredness before bed, falling asleep easily Focus and clarity throughout the day Positive outlook, good mood, and feeling motivated Balanced hormones, high libido SIGNS OF AN UNHAPPY BODY Overweight or underweight; frequent sugar and junk food cravings Regular experience of hangry (hungry+angry) Frequent digestive distress, bloating or constipation Poor gut health and weak immune system (e.g. frequent colds) Lack of consistent energy throughout the day; afternoon tiredness Poor, inconsistent sleep; low energy in the mornings Dull skin and hair, weak nails, skin breakouts, rashes, dark eye circles, puffy face Feeling out of breath walking up a hill; lack of muscle tone Aching joints, lower back pain, weak core and lack of flexibility Lack of focus and clarity Frequent bad moods, irritability, and lack of motivation Raging hormones, low libido On a scale from 0 to 10, how happy is your body? The aim of the Happy Body Formula program is to tackle today s diet and lifestyle issues and help you achieve a happier body. Simple as that! 2

WEEK 1 FOUNDATION The focus for this week is to get to know the program and your food guidelines for the next 9 weeks. We ll be diving into more nutritional and lifestyle topics each week so for now you just need to get an overview. You will start preparing yourself for the weeks ahead both physically and mentally. You will meet your team and the coach, have some vital stats checked, get the groceries, set up your kitchen, and do some basic meal prep. You should start cutting down on processed foods, refined carbohydrates, alcohol and coffee. This is the time to set some realistic goals. Many programs skip this preparation period, but for us it s an important part of your success - so make sure to tick off as many items on your Week 1 to-do list as possible. Get to know the program Learn your 9-Week eating guidelines Kitchen cleanse & set up your pantry Get to know the team & your coach Set up your tracking method Set realistic goals WEEKS 2-5 RESET This phase is designed to reset and rebalance your system with our (fairly strict) clean eating plan. We ask you to avoid alcohol for the first four weeks, and caffeine during week two. Sorry about that - but you will thank us later. You will be logging your meals and ticking off daily and weekly to-do lists to stay on track. Your coach Alex will be approving your meals along the way. We will help you get in the right mindset to stay motivated during this challenging period. Our fitness plan is simple. We ask you to exercise for 20 minutes every day for the duration of the program. That s it! You get to alternate between flexibility, cardio and strength workouts custom designed by our fitness expert, or you can pick your own activities. Each Thursday you will receive you meal plans, recipes, shopping lists and to-do lists for the following week. There will also be daily emails and new content to keep you learning along the way. You will be able to share your experience and ask questions on our private Facebook group and have a direct access to your coach for regular feedback. 3

Here is a snapshot for Weeks 2-5: Reset and rebalance your system Learn the basics of nutrition and real food Focus on mindset, sleep, movement, gut health, and ditching the junk Weekly meal plans, recipes and shopping lists Motivations emails, checklists, and guides Track meals and workouts using our app Engage with community and share experiences Receive feedback from your coach WEEK 6-9 RECALIBRATE The last four weeks of the program are about long-term changes. You will be re-introducing some of the foods that were eliminated during the reset period and learning to listen to your body. This phase will help you to adapt our real food diet to suit your body and lifestyle going forward. You will continue to build up your healthy living knowledge bank with tips and insights on toxic load, stress management, mindfulness, productivity and self-confidence. You ll carry on receiving your weekly material, motivational emails, to-do checklists and feedback from your coach and peers. You will exit the program with healthy living learnings, strategies and new friends. Reintroduce certain foods and learn how to prepare them Focus on toxic load, stress, life skills, and changing habits Receive weekly meal plans, recipes and shopping lists More motivation emails, checklists, and fact sheets Continue tracking your meals and workouts Keep engaging with our community 4

WEEKLY STRUCTURE Week 1 is a little bit different because it s our Foundation Week, but going forward we will try and follow a simple structure so you know what to expect each week. MONDAY KNOW-HOW Receive expert Q&As & educational insights. TUESDAY TIPS New helpful guides, tips & tricks to stay on track. CATCH-UP WEDNESDAY Addressing challenges & weekly feedback. INFO THURSDAY Receive your meal plans, recipes & shopping lists. FRIDAY FOODIES Expand your cooking repertoire with new ideas. WEEKEND SHOP & COOK UP Don t forget to limit use of technology. A FEW THINGS TO NOTE... You ll be cutting out some major staples but don t panic: this is part of the Reset phase and we ll be reintroducing some foods back in Weeks 6-9. Week 2 is the cleanest and we like to think of it as the purge. Your body will be detoxing, so this is the most challenging week - but we promise things will become easier once you get through it. We are international! Our program welcomes participants from around the world, so our meal plans and recipes are designed with that in mind. We provide two types of cooking measurements; however, the names of ingredients are based on Oxford English Dictionary. All meals are easily adaptable to suit your location and season. We ll be sharing extra ideas to make this program easy to follow, no matter where you are. Access to the program - You can access the content on our members-only website (you must be logged in using your login details) and on the dedicated section of the MyPaleoPal app, which you have to create an account for. Once you have an account with MyPaleoPal, we will need to know your username in order to give you access to the dedicated HBF section on the app. You can leave your username in the Happy Body Pact form, which you need to fill out before we begin. Most of the content will be available for download, so you can print it out for convenience. After the program you will also receive a graduation ebook with meal plans, recipes and key articles compiled together. FAQs - It s understandable if you have a lot of questions at the beginning of the program. We ll keep adding info to an FAQ section for you to refer to. You can also post a question on our private Facebook page or email us. 5