BUILD YOUR NUTRITION PROGRAM GUIDE CORE PRODUCTS The core Program simplifies weight management and provides an effective guide for leading a healthy and fit lifestyle.* Build your nutrition with core’s premium products, including 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 For complete product information visit COREin8.com/core-products Mark Macdonald co-creator of the core Program is an international nutrition and fitness expert, TV Personality and author of the New York Times bestselling book Body Confidence. 2 * 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. CORE PROGRAM PHASES 3 STEPS 1 DETOX LOSE YOUR BLOAT Week 1 (7 days) 1 CUT 2 CLEAN 3 FLUSH * If you are under 18 years of age or pregnant and nursing, consult with your physician prior to using this product. PHASE 2 IGNITE MELT YOUR BELLY Weeks 2–8 (49 days) 1 BURN 2 SCULPT 3 RESTORE PHASE 3 3 STEPS PHASE core Program. It’s as easy as 1, 2, 3! 3 STEPS There are 3 phases to the THRIVE LIVE YOUR LIFE Weeks 9+ 1 REPROGRAM 2 DIVERSIFY 3 ENERGIZE 3 PHASE 1 DETOX LOSE YOUR BLOAT Week 1 (7 days) 1 CUT Begin cutting foods that cause bloating. Below is a list of foods and drinks that cause water retention and bloating: •Gluten •Soy •Cheese and Yogurt •Refined Sugar •Sugar Sweeteners (besides Stevia) •Salt •Grains (just for DETOX Phase) •Soda (diet and regular) •Alcohol† •Coffee and Tea§ •Also cut excercise‡ (just for DETOX Phase) † Remove Alcohol in DETOX & IGNITE Phases. § If you experience headaches, you can have one cup of coffee or tea in the morning. Decaffeinated herbal tea is fine. 2 CLEAN Clean out your digestive system with the core Protein Shakes, the core Boost Cleanse, and other clean foods.* SAMPLE MEAL PLAN 3 FLUSH “Flush” excess toxins with water. Water Recommendations FEMALES MALES See page 10 for suggested meal portions Breakfast Protein + Carb + Fat (Ex: Egg Whites + Berries + Almonds) Mid-Morning CORE Protein Shake Lunch Protein + Carb + Fat (Ex: Chicken Breast + Green Beans + Avocado) 8–12 GLASSES PER DAY 12–16 GLASSES PER DAY 8 OUNCES Mid- Afternoon CORE Protein Shake + CORE Boost Cleanse Dinner Protein + Carb + Fat (Ex: Grilled Halibut + Asparagus + Olive Oil) ‡ 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 (low impact cardio, like walking is okay). Drink water with each meal and between each meal. Drink as much water as you can within the recommended guidelines. DETOX PHASE PRODUCTS 7 days core Protein Shake 4 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. 5 ETO PHASE 2 IGNITE MELT YOUR BELLY Weeks 2–8 (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: • • Avoid taking the CORE Boost Burn 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 2 DAYS/WEEK 30 Minutes of HIGH INTENSITY CARDIO jumping rope, sprinting, spinning, running stairs PLUS PLUS 30+ Minutes of FAT BURNING CARDIO stair climbing, cycling, jogging, walking, eliptical, swimming 3 RESTORE Restore the healthy bacteria in your digestive system with the core Boost Pro-Bio.* SAMPLE MEAL PLAN Protein + Carb + Fat (Ex: Eggs + Oatmeal + Almonds) Mid-Morning CORE Protein Shake + CORE Boost Burn + CORE Boost Pro-Bio Lunch 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 ) Note: Perform all strength training and high intensity cardio first then do fat burning cardio. IGNITE PHASE PRODUCTS 49 days core Protein Shake 6 4 bags See page 10 for suggested meal portions Breakfast 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.* IGNITE 7 THRIVE PHASE 3 LIVE YOUR LIFE Weeks 9+ (Recurring 28 days) 1 REPROGRAM Maintain your achieved results by reprogramming your mind to continue to eat clean. Supplement with the core Protein Shakes and the core Boost Pro-Bio. SAMPLE MEAL PLAN Breakfast See page 10 for suggested meal portions 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) 2 DIVERSIFY Diversify your eating habits by trying other clean-eating recipes, or core Protein Shake recipes. • 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.* Mid- Afternoon Protein Snack + Carb (CORE Protein Shake optional) Dinner Protein + Carb + Fat (Ex: Grilled Halibut + Sweet Potatoes + Butter/Cinnamon) * 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. THRIVE PHASE PRODUCTS Recurring 28 days core Protein Shake 8 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.* THRIVE 9 PORTION EXCHANGE SYSTEM & CLEAN FOODS The core Program uses a simple measuring system (1 protein, 1 carb, 1 fat) for each meal. This gender specific guide will assure that you’re eating the appropriate amount of clean food in order to reach your goals. QUICK REFERENCE GUIDE: 1 PROTEIN SERVING SIZE FEMALE: 1 palm or 3 oz. 1 CARB SERVING SIZE MALE: 1½ palms or 5 oz. FEMALE: 1 fist or 3 oz. SERVING SIZE MALE: 2 fists or 5 oz. CHOOSE 1 PER MEAL CHOOSE 1 PER MEAL LEAN: · Chicken · Cottage Cheese · Egg Whites · Fish (lean) · Greek Yogurt · core Protein Shakes · Tofu · Turkey Breast (fresh or frozen) FRUIT: · Apple · Banana · Berries · Mango · Orange · Watermelon · Cantaloupe · Pear NON LEAN: (omit the fat option with this choice) · Eggs (whole) · Beef (filet) · Beef (ground; 99% lean) · Fish (non-lean) · Lamb · Pork GRAINS/CALORIE DENSE CARBS: · Beans · Bread/Wrap · Brown Rice · Oatmeal or Other Hot Cereals · Pasta · Potatoes · Quinoa · Sweet Potatoes 10 1 FAT VEGETABLES: · Broccoli · Cucumber · Eggplant · Green Beans · Onion · Spinach · Tomato · (All Veggies) FEMALE: 1 Tip of thumb FREE FOODS SERVING SIZE MALE: 1 thumb MALE and FEMALE: No Limit CHOOSE 1 PER MEAL UNLIMITED PER MEAL · · · · · · · · · · · · · · · · · Avocado Butter Flax Seed Oil Mayo Nut Butter Nuts Olive Oil Olives Salad Dressing Sour Cream Chia Seeds *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 11 NERGIZ BUILD YOUR NUTRITION www.COREin8.com 1-866-217-8455 ©2014 MonaVie LLC. MonaVie is a trademark of MonaVie LLC, registered in the U.S. and other countries. US_EN 0814
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