W E E K S 9 A N D B E Y O N DR E P R O G R A M, D I V E R S I F Y , E N E R G I Z E

Step 1 – Reprogram your metabolism by keeping your momentum flowing

It’s easy to lose focus after taking your body to a new level, but to truly make your results and new weight permanent, you must keep your body moving forward, maintain a five pound range and continue shifting your plan into a way life.

Just like your other phases, Your Thrive phase is Easy as 1,2, 3: • Step 1 - Reprogram - You “Reprogram” your metabolism by keeping your momentum flowing • Step 2 - Diversify - You “Diversify” your plan by adding an “off plan” meal, more favorite foods and new exercises to prevent boredom • Step 3 - Energize - You “Energize” your new way of life by fully engaging your family and friends and involving them in the process

Important Note: In your Thrive Phase you will be following the same overall principles as in your other phases, only you’ll be adding some great variety and diversity to your food & exercise to permanently make your plan a part of your world.

Step 2 – Diversify your plan by adding an “off plan” meal and new foods and exercises

Boredom is the #1 culprit for falling off plan and starting to back slide. To keep your plan exciting you will: • Add a weekly “off plan” meal (aka “cheat meal”) (this is optional) • Add more of your favorite foods (examples being greek yogurt, gluten free bread and pasta) and moderate alcohol (if you drink) • Add additional workouts to keep your cardio and strength training fun

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Step 3 – Energize your new way of life by engaging your family and friends

Ideally you included others in your “8 Week Run”. If so, great job! If not, no worries. It’s now time to truly make your plan a part of your world and that’s only possible by living it with others.To energize your plan you will: • Eat Meals Together • Exercise Together • Live Healthy Together

YOUR 8 Week RunWITH &

THRIVE PHASELIVE YOUR LIFE

For additional meal options, recipes & a more detailed plan we suggest reading NY TimesBest Seller, Body Confidence, written by international nutrition & fitness expert Mark Macdonald

Y O U R P O R T I O N S I Z E S & E X C H A N G E S Y S T E M

Here are additional food options that are not as “clean” as in the Detox & Ignite Phase. If your goal is to still lose weight and burn body fat, focus on eating as “clean” as possible. Just remember the more processed foods you eat the slower your results will come.

1 THUMB

FatsSERVING

SIZE1 PALM

OR 3 OUNCES

SERVING

SIZE

ProteinSERVING

SIZE1 FIST

OR 3 OUNCES

CarbsFemale portion sizes

Fats

1 BIG THUMB

SERVING

SIZE

CarbsSERVINGSIZE 2 FISTS

OR 5 OUNCES

Protein

1 ½ - 2 PALM

OR 5 OUNCES

SERVING

SIZE

Male portion sizes

The same portion sizes & food exchange system guidelines in the Other Phases apply to the Thrive Phase.

CLEAN FOOD LIST UPDATED FOR YOUR THRIVE PHASE

ProteinsP Lean Proteins • Bison (x-lean) • Chicken • Egg whites • Greek Yogurt (fat free) ê • Hemp (low in fat, ex. hemp protein powder) • Lean Fish (ex. bass, halibut, tilapia, tuna, etc.) (shellfish can also be eaten in this phase) • Turkey • Venison

P Non-Lean Proteins (do not choose a fat w/ any of these options) • Beef (Filet) • Beef (Ground 99% lean) • Cheese (natural + unprocessed, use sparingly) ê • Cottage Cheese (low fat) ê • Eggs Whole • Fish (non-lean) (ex. Salmon) • Greek Yogurt (low fat) ê • Hemp (regular fat content) • Lamb • Pork Tenderloin

P Protein Powder (shakes) ® • Whey & Casein - Core Shake • Hydrolyzed Whey - BNRG ProtoWhey • Plant Based - Vega One or Warrior Blend • Egg Whites - Multiple Quality Brands

CarbsP Fruits

P Veggies

P Grains / Calorie Dense Carbs Ì (choose gluten free when relevant) • Beans (choose fresh/dried) (ex. black, kidney, garbonzo, etc.) • Bread ê • Brown Rice • Cous Cous ê • Oatmeal / Hot Cereals ê • Pasta ê • Potatoes (sweet potatoes are best) • Quinoa • YamsFats

• Apples• Bananas• Berries• Grapefruit

• Mangos• Oranges• etc.

• Bell Peppers• Broccoli• Carrots• Cucumber

• Green Beans• Tomato• etc.

P AvocadoP Butter ê (moderate)P Chia SeedsP Flax SeedsP Guacamole ê (moderate)P Mayo ê (moderate)P Olives Ì

P Oils • Olive • Coconut • MacadamiaP Raw Nuts & Natural Nut ButtersP Salad Dressing ê (moderate)P Sour Cream ê (moderate)

Free FoodsP Herbs

P Spices

P Leafy Greens (fresh only) • Collard Greens • Kale • Lettuce (all types) • SpinachP Condiments • Vinegar (balsamic, red wine, etc) • Extract (almond, vanilla, etc.) • BBQ Sauce (low sugar) ê • Ketchup (low sodium) ê • Mustard (low sodium) ê • Sea Salt or Himalayan Pink Salt (use sparingly) ê

• Basil• Bay Leaves• Cilantro• Parsley

• Rosemary• Thyme• etc.

• Cinnamon• Garlic• Ginger• Nutmeg

• Peppercorns• Saffron• etc.

All foods marked with the Star symbol are new to the Thrive Phase food list.

ê

For Grains/Calorie Dense Carbs & Olives, please only use hand sizes rather than weight.

Ì

For more info. on the CORE product line, visit www.CoreIn8.com®

Feel free to experiment with foods not found on this list, just follow the guidelines you’ve learned.

YOUR 8 Week RunWITH &

THRIVE PHASELIVE YOUR LIFE

Copyright © Venice Nutrition, LLC - for complete details, visit 8weekrun.com

Y O U R T H R I V E P H A S E M E A L P L A N

USE THIS MEAL STRUCTURE FOR THE REST OF YOUR LIFE AND KEEP EXPANDING YOUR FOOD OPTIONS

THRIVE MEAL PLAN FOR MALESBreakfast (ex. Greek Yogurt, Almonds & Blueberries) P 5 oz of Protein (size of your palms) P 5 oz of Carb (size of your fists) P 1 serving of Fat (1 big thumb) ® Essential Fat & Fiber Supplements • Omega 3 Fatty Acids - 3000 mg (3 gel caps) • Psyllium Husk - 5 g (approx. 1 heaping TSP) (fiber supp. is optional if having daily bowel movements)Mid Morning P Shake or Meal Consisting of Protein, Fat & Carbs (ex. Cottage Cheese, Gluten Free Crackers & Peanut Butter) • 5 oz of Protein (size of your palms) • 5 oz of Carb (size of your fists) • 1 serving of Fat (1 thumb)Lunch (ex. Turkey Avocado Wrap) P 5 oz of Protein (size of your palms) P 5 oz of Carb (size of your fists) P 1 serving of Fat (1 big thumb)

Mid Afternoon P 2 Shake servings (for best results use water, if needed can add up to 1/2 cup of unsweetened almond milk or coconut water) ® ® Digestive Supplement • Pro-Biotic - 1 Capsule OR Core Pro-Bio - 1 PacketDinner (ex. Filet Mignon, Brown Rice & Asparagus) P 5 oz of Protein (size of your palms) P 5 oz of Carb (size of your fists) P 1 serving of Fat (1 big thumb) ® Fiber Supplement • Psyllium Husk - 5 g (approx. 1 heaping TSP) (fiber supp. is optional if having daily bowel movements)Late Night * optional - eat if hungry * P Shake or Meal Consisting of Protein, Fat & Carbs (ex. Egg White Banana Pancakes)

THRIVE MEAL PLAN FOR FEMALESBreakfast (ex. Greek Yogurt, Almonds & Blueberries) P 3 oz of Protein (size of your palm) P 3 oz of Carb (size of your fist) P 1 serving of Fat (1 thumb) ® Essential Fat & Fiber Supplements • Omega 3 Fatty Acids - 3000 mg (3 gel caps) • Psyllium Husk - 5 g (approx. 1 heaping TSP) (fiber supp. is optional if having daily bowel movements)Mid Morning P Shake or Meal Consisting of Protein, Fat & Carbs (ex. Cottage Cheese, Gluten Free Crackers & Peanut Butter) • 3 oz of Protein (size of your palm) • 3 oz of Carb (size of your fist) • 1 serving of Fat (1 thumb)Lunch (ex. Turkey Avocado Wrap) P 3 oz of Protein (size of your palm) P 3 oz of Carb (size of your fist) P 1 serving of Fat (1 thumb)

Mid Afternoon P 1 Shake serving (for best results use water, if needed can add up to 1/2 cup of unsweetened almond milk or coconut water) ® ® Digestive Supplement • Pro-Biotic - 1 Capsule OR Core Pro-Bio - 1 PacketDinner (ex. Filet Mignon, Brown Rice & Asparagus) P 3 oz of Protein (size of your palm) P 3 oz of Carb (size of your fist) P 1 serving of Fat (1 thumb) ® Fiber Supplement • Psyllium Husk - 5 g (approx. 1 heaping TSP) (fiber supp. is optional if having daily bowel movements)Late Night * optional - eat if hungry * P Shake or Meal Consisting of Protein, Fat & Carbs (ex. Egg White Banana Pancakes)

If you fall off plan for more than 2-3 days, you can “Re-Boot” your plan by simply repeating your 7 day detox phase

Water Recommendations for Females P Drink at least 2-4 liters per day P Some with each meal and between each meal

Water Recommendations for Males P Drink at least 4-6 liters per day P Some with each meal and between each meal

For more information on the CORE product line, visit www.CoreIn8.com®

Supplements are optional, they are designed to Turbo Charge Your Results.

Keep “eating in 3’s” and follow the meal time guidelines presented in the Detox Phase.

New Meal Guidelines for Thrive PhaseYou can shift to 1 shake a day if you prefer or keep it at 2 shakes (can use protein bar/RTD if more convenient)ðAdd a weekly “off plan” meal (whatever you want and make it an experience), then just get right back on planð

If you add in coffee or caffeinated tea, limit to 1-2 cups max a dayð

If your goal is to still burn fat, cycle Core Burn Boost 8 weeks on / 2 weeks off and take 15 minutes before mid morning and mid afternoon meal

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If your goal is to build muscle and no longer lose weight, add Core Build Boost, cycle 8 weeks on / 2 weeks off and take 30 minutes before a workout and for additional pump 30 minutes after.

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If you add alcohol back in, limit it to 1 of these, max 2 times per week (glass of wine, shot of hard liquor or 1 beer). Make sure to cut all complex carbs from any meal where you drink alcohol

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YOUR 8 Week RunWITH &

THRIVE PHASELIVE YOUR LIFE

Copyright © Venice Nutrition, LLC - for complete details, visit 8weekrun.com