Want to transform your body in 8 weeks?

begin-core-program
…and take your body and health to the next level.

The CORE Program is your step-by-step guide to transform your body using CORE Products.

There are 3 phases to the CORE Program. It’s as easy as 1, 2, 3!

Week 1 (7 days)

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Weeks 2–8 (49 days)

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Weeks 9+ (Recurring 28 days)

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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 exercise (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.

‡ 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).

CLEAN

Clean out your digestive system with the CORE Protein Shakes, the CORE Boost Cleanse, and other clean foods.*

SAMPLE MEAL PLAN
Breakfast Protein + Carb + Fat
(Ex: Egg Whites + Berries + Almonds)
Mid-Morning CORE Protein Shake
Lunch Protein + Carb + Fat
(Ex: Chicken Breast + Green Beans + Avocado)
Mid- Afternoon CORE Protein Shake + CORE Boost Cleanse
Dinner Protein + Carb + Fat
(Ex: Grilled Halibut + Asparagus + Olive Oil + Medium Bowl of Spinach or Lettuce)

See below for suggested meal portions and clean foods.

FLUSH
“Flush” excess toxins with water.

Water Recommendations

Females Males
8–12 glasses PER DAY glass-of-water 12–16 glasses PER DAY
Drink plenty of water with each meal and between each meal.

Drink as much water as you can within the recommended guidelines.

Open the boxes above to learn more about each step.
download-buttonDownload your copy of the step-by-step CORE Program DETOX Phase Guide.

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.
SCULPT

Start sculpting your body with suggested calorie-burning exercises listed below.

 

2 Days/Week 2 Days/Week
icon-strength30 Minutes of
Strength Training
pilates, yoga, workout class, cross fit, weights
icon-cardio30 Minutes of
High Intensity Cardio
jumping rope, sprinting, spinning, running stairs
PLUS
icon-fat-burning30+ 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.

RESTORE

Restore the healthy bacteria in your digestive system with the CORE Boost Pro-Bio.*

SAMPLE MEAL PLAN
Breakfast 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 )
Late Night Optional CORE Protein Shake (if hungry)

** Lean Muscle Option: For those who want to gain lean muscle mass, begin supplementing the CORE Boost Build to enhance your results.* See below for suggested meal portions and clean foods.

Open the boxes above to learn more about each step.
download-buttonDownload your copy of the step-by-step CORE Program IGNITE Phase Guide.

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 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)
Late Night Optional CORE Protein Shake (if hungry)

** Lean Muscle Option: For those who want to gain lean muscle mass, begin supplementing the CORE Boost Build to enhance your results.* See below for suggested meal portions and clean foods.

DIVERSIFY

Diversify your eating habits by trying other clean-eating recipes or CORE Protein Shake recipes.

 

  • Diversify your food by adding a “Off-Plan Meal a.k.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.**
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.*
Open the boxes above to learn more about each step.
download-buttonDownload your copy of the step-by-step CORE Program THRIVE Phase Guide.

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.

DAILY MEAL PLAN
Breakfast 1 Protein + 1 Carb + 1 Fat
Lunch 1 Protein + 1 Carb + 1 Fat
Dinner 1 Protein + 1 Carb + 1 Fat

Guidelines to Optimizing Your Portion Sizes:

  • Let go of the calorie mindset. Simply follow your portion sizes each meal.
  • You can measure your portion sizes by weight or with your hands (palm, fist and thumb). Do whatever is easiest and most convenient.
  • Make sure you are hungry (never starving) before each meal and satisfied (never full) after. If you are hungry before 3 hours, simply eat a balanced meal before the 3-hour mark.
  • If you measure food with a scale, always measure it pre-cooked since weight will be lost during cooking. If you measure portion sizes with your hands, pre-cooked weight does not matter.

1 PROTEIN

SERVING SIZE
portion-protein-female portion-protein-male
Female Male
1 palm or 3 oz. 1 ½ palms or 5 oz.
Protein List
CHOOSE 1 PER MEAL

CLEANSE Phase

Only fresh, no processed meats and no beef, pork or lamb. Can add back in IGNITE Phase. Avoid all protein bars during DETOX Phase.

Lean:

  • Bison (extra-lean)
  • Chicken
  • Egg Whites
  • Hemp (if lean, add fat; if regular fat, do not choose a fat with this option)
  • Lean Fish (No shellfish); (ex. bass, halibut, tilapia, tuna, etc.)
  • Salmon (do not choose a fat with this option)
  • Turkey
  • Venison
  • CORE Protein Shakes

IGNITE Phase (In addition to those above)

Non lean: (Do not add a fat to your meal when choosing any of these options)

  • Beef (filet)
  • Beef (ground; 99% lean)
  • Eggs (whole)
  • Fish (non-lean); (ex. Salmon)
  • Hemp (regular fat content)
  • Lamb
  • Pork Tenderloin

THRIVE Phase (In addition to those above)

Lean Proteins:

  • Greek Yogurt (fat free)

Non-Lean Proteins:

  • Cheese (natural + unprocessed, use sparingly)
  • Cottage Cheese (low fat)
  • Greek Yogurt (low fat)

1 CARB

SERVING SIZE
portion-carbs-female portion-carbs-male
Female Male
1 fist or 3 oz. 2 fists or 5 oz.
Carbs List
CHOOSE 1 PER MEAL

CLEANSE Phase

Fruit:

  • Apples
  • Bananas
  • Berries
  • Grapefruit
  • Mangos
  • Oranges
  • etc…

Vegetables:

  • Bell Peppers
  • Broccoli
  • Carrots
  • Cucumber
  • Green Beans
  • Tomato
  • etc…

Avoid calorie dense veggies in the DETOX Phase, like beans, corn, peas, potatoes, etc.

IGNITE Phase (In addition to those above)

Grains / Calorie Dense Carbs:
(choose gluten free when relevant)

  • Beans (fresh or dried)
    (ex. black, kidney, garbonzo, etc.)
  • Brown Rice
  • Millet
  • Oatmeal
  • Potatoes (sweet potatoes are best)
  • Quinoa
  • Yams

For grains/calorie dense carbs & olives, please only use hand sizes rather than weight.

THRIVE Phase (In addition to those above)

Grains / Calorie Dense Carbs:

  • Bread
  • Cous Cous
  • Hot Cereals
  • Pasta

1 FAT

SERVING SIZE
portion-fats-female portion-fats-male
Female Male
1 Tip of thumb 1 thumb
Fats List

CHOOSE 1 PER MEAL

CLEANSE Phase

Fats:

  • Avocado
  • Chia Seeds
  • Flax Seeds
  • Oils
    • Olive
    • Coconut
    • Macadamia
  • Raw Nuts & Natural Nut Butters

IGNITE Phase (In addition to those above)

Fats:

  • Olives

THRIVE Phase (In addition to those above)

Fats:

  • Butter (moderate)
  • Guacamole (moderate)
  • Mayo (moderate)
  • Salad Dressing (moderate)
  • Sour Cream (moderate)

FREE FOODS

SERVING SIZE
portion-unlimited portion-unlimited
Female Male
Unlimited Unlimited
Free Foods List
UNLIMITED PER MEAL

CLEANSE Phase

Herbs:

  • Basil
  • Bay Leaves
  • Cilantro
  • Parsley
  • Rosemary
  • Thyme
  • etc.

Spices:

  • Cinnamon
  • Garlic
  • Ginger
  • Nutmeg
  • Peppercorns
  • Saffron
  • etc.

Leafy Greens (fresh only)

  • Collard Greens
  • Kale
  • Lettuce (all types)
  • Spinach

IGNITE Phase (In addition to those above)

Condiments:

  • Vinegars (Balsamic, Red Wine, etc.)
  • Extracts (Almond, Vanilla, etc.)

THRIVE Phase (In addition to those above)

Condiments:

  • BBQ Sauce (low sugar)
  • Ketchup (low sodium)
  • Mustard (low sodium)
  • Himalayan Pink Salt (use sparingly)
Open the boxes above to review each list.

CORE Products are the foundation of the CORE Program

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