CORE_guide_ignite_web
- 2. LOSE YOUR BLOAT MELT YOUR BELLY LIVE YOUR LIFE DETOX IGNITE THRIVEPHASE 2 PHASE PHASE 3 PHASEPHASE 1 Week 1 (7 days) Weeks 2-8 (49 days) Week 9+ (recurring 28 days) 3STEPS 3STEPS 3STEPS REPROGRAMBURNCUT DIVERSIFYSCULPTCLEAN ENERGIZERESTOREFLUSH Congratulations! You have taken an important step toward continuing the progress you made in the DETOX Phase. Now it’s time to melt your belly fat with the help of two CORE Boost products... CORE Burn acts as a catalyst to ignite your metabolism and burn extra calories. CORE Pro-Bio features 10 different strains of probiotics that help restore the balance in your digestion system. In the IGNITE Phase, you will continue to eat “PFC Every 3”—a balanced combination of proteins, fats, and carbs every 3 hours. Exercise will also play an important role. We recommend 2-3 days of strength training combined with 2 days of high intensity cardio. Here’s to the next 7 weeks! 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”. The CORE Program is featured throughout Mark’s latest bestselling book, “Why Kids Make you Fat... And How to Get Your Body Back”. WELCOME TO CORE! Mark Macdonald
- 3. BEFORE YOU START, COMPLETE THESE 3 STEPS! 1 STEP STEP 2 STEP 3 DOWNLOAD WORKOUT CALENDAR Exercise plays an implortant role in the IGNITE Phase. To help track your progress, download the CORE IGNITE Workout Calendar at COREin8.com/ CORE–Downloads. Stay motivated by tracking your daily nutrition and workouts as well as your progress with a weekly weigh-in. Print the calendar out twice for the full 7 weeks in the IGNITE Phase. SET REALISTIC GOALS Think of 1 goal you want to accomplish over the next seven weeks. Maybe it’s trying a new cardio workout? Maybe it’s learning a new recipe each week? Make a realistic goal and stick to it. Write your goal to the right. JOIN THE FACEBOOK COMMUNITY Studies show you have more success working out with a group. Use this CORE Facebook community for advice, recipes, and more! GOAL FOR IGNITE PHASE: CORE CHALLENGE COMMUNITY facebook.com/groups/COREChallengeCommunity Download Calendar at COREin8.com/CORE–Downloads
- 4. MELT YOUR BELLY IGNITEPHASE Weeks 2-8 (49 days) BURN SCULPT RESTORE 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 Burn1 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.* Lean Muscle Option: For those who want to gain lean muscle mass, diversify your exercises and enhance your results by adding CORE Boost Build.* 1 CORE Boost Burn is CORE Boost Ignite in Canada. Start sculpting your body with suggested calorie- burning exercises listed below. Restore the healthy bacteria in your digestive system with the CORE Boost Pro-Bio.* IGNITE YOUR METABOLISM WITH BURN SCULPT YOUR BODY WITH EXERCISE RESTORE HEALTHY BACTERIA WITH PRO-BIO 1 2 3 SAMPLE MEAL PLAN Breakfast Mid- Morning Lunch Mid- Afternoon Dinner Late Night Protein+Fat+Carb(Ex:Eggs+Almonds+ Oatmeal) CORE Protein Shake+CORE Boost Burn+ CORE Boost Pro-Bio Protein+Fat+Carb(Ex:Salmon+Avocado+ BrownRice CORE Protein Shake+CORE Boost Burn + optionalCORE Boost Build* Protein+Fat+Carb(Ex:Steak+Broccoli+ Spinach+SaladDressing + Optional CORE Protein Shake 2 DAYS/WEEK 2 DAYS/WEEK SEE NEXT PAGE FOR SUGGESTED MEAL PORTIONS CLEAN FOODS 2 PLUS 30 minutes of Strength Training Examples: pilates, yoga, workout class, cross fit, weights 30 minutes of High Intensity Cardio Examples: jumping rope, running, spinning, running stairs 30+ minutes of Fat Burning Cardio Examples: stair climbing, cycling, jogging, walking, elliptical, swimming Note:Performallstrengthtrainingandhighintensitycardiofirst,thendofatburningcardio. * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or mitigate any disease.
- 6. SEE NEXT PAGE FOR SUGGESTED MEAL PLAN PORTION SIZES MEAL PORTIONS CLEAN FOODS DAILY MEAL PLAN Breakfast PFC Every 3 Mid-Morning PFC Every 3 Lunch PFC Every 3 Mid-Afternoon PFC Every 3 Dinner PFC Every 3 Late Night PFC Every 3 1 PROTEIN 1 FAT 1 CARB FREE FOODS meal portions FEMALE 1 palm or 3 oz. MALE 1 1/2 palms or 5 oz. FEMALE 1 tip of the thumb MALE 1 thumb FEMALE 1 fist or 3 oz. MALE 2 fists or 5 oz. Unlimited PROTEIN FAT CARB FREE FOODS Lean Proteins: • Bison (extra-lean) • Chicken • Egg Whites • Hemp • Lean Fish + Shellfish can be eaten in this phase • Turkey • Venison • CORE Protein Shakes Non-LeanProteins: + Beef (filet) + Beef (ground) + Eggs (whole) • Avocado • Chia Seeds • Flax Seeds • Oils - Olive - Coconut - Macadamia • Raw Nuts Natural Nut Butters + Olives Fruits: • Apples • Bananas • Berries • Grapefruit • Mangos • Oranges Vegetables: • Bell Peppers • Broccoli • Carrots • Cucumber • Green Beans • Tomato Herbs: • Basil • Bay Leaves • Cilantro • Parsley • Rosemary • Thyme • Collard Greens • Kale Spices: • Cinnamon • Garlic • Ginger • Nutmeg • Peppercorns • Saffron • Lettuce (all types) • Spinach Leafy Greens (fresh only) Condiments: + Vinegars (Balsamic, Red Wine, etc.) + Extracts (Almond, Vanilla, etc.) (donotaddafatwiththeseoptions) + Non-lean fish + Lamb + Pork Tenderloin Grains/Calorie Dense Carbs: + Beans (fresh or dried) + Brown Rice + Potatoes (sweet potatoes are best) + NEW to IGNITE Phase TheCOREProgramusesasimplemeasuring system(1protein,1fat,1carb)foreachmeal. Thisgenderspecificguide willassurethatyou’re eatingtherightfood portionsinordertoreach yourfitnessgoals. GuidelinestoOptimizingYourPortionSizes: •Letgoofthecaloriemindset.Simplyfollowyourportionsizeseachmeal. •Youcanmeasureyourportionsizesbyweightorwithyourhands(palm,fistandthumb). •Makesureyouarehungry(neverstarving)beforeeachmealandsatisfied(neverfull)after. Ifyouarehungrybefore3hours,eatabalancedmealbeforethe3-hourmark. •Ifyoumeasurefoodwithascale,alwaysmeasureitpre-cookedsinceweightwillbelostduring cooking.Ifyoumeasureportionsizeswithyourhands,pre-cookedweightdoesnotmatter. + Quinoa + Yams + Oatmeal + Millet
- 7. SERVING SIZE 1 palm or 3 oz. SERVING SIZE 1 tip of thumb SERVING SIZE 1 fist or 3 oz. SERVING SIZE Unlimited Breakfast 3 Egg Whites .5 oz. of Almonds 3 oz. of Berries Mid-Morning CORE Protein Shake + CORE Boost Burn + CORE Boost Pro-Bio (use only water; add ice for desired consistency) Lunch 3 oz. of Chicken Breast 1 oz. of Avocado 3 oz. of Green Beans Mid- Afternoon CORE Protein Shake + CORE Boost Burn (use only water; add ice for desired consistency) Dinner 3 oz. of Grilled Halibut .5 tbsp. of Olive Oil (for your salad) 3 oz. of Asparagus Medium Bowl of Spinach or Lettuce Late Night + Optional CORE Protein Shake (use only water; add ice for desired consistency) Any protein, fat, or carb can be evenly exchanged; simply swap from the food exchange list. IGNITE MEAL PLAN FOR FEMALES SEE NEXT PAGE FOR CLEAN YUMMY RECIPES! SUGGESTED MEAL PLAN GuidelinestoOptimizingResults: •Youwillbe“Eatingin3’s”–eatingacombinationofprotein,fat,andcarbsevery3hours. •Eatyourfirstmealwithinanhourofwakingandyourlastmealwithinanhouruponbedtime. •Adda6thmeal.Ifstillhungryafterdinner,haveashake. •IfyoufalloffyourIGNITEorTHRIVEplanformorethan2-3days,youcan“reboot”yourplan bysimplyrepeatingthe7-dayDETOXPhase. REPEAT THIS MEAL PLAN EACH DAY FOR SEVEN WEEKS (49 DAYS). SERVING SIZE 11/2 palmsor5oz. SERVING SIZE 1 thumb SERVING SIZE 2 fists or 5 oz. SERVING SIZE Unlimited Breakfast 5 Egg Whites 1 oz. of Almonds 5 oz. of Berries Mid-Morning CORE Protein Shake + CORE Boost Burn + CORE Boost Pro-Bio (use only water; add ice for desired consistency) Lunch 5 oz. of Chicken Breast 2 oz. of Avocado 5 oz. of Green Beans Mid- Afternoon CORE Protein Shake + CORE Boost Burn (use only water; add ice for desired consistency) Dinner 5 oz. of Grilled Halibut 1 tbsp. of Olive Oil (for your salad) 5 oz. of Asparagus Medium Bowl of Spinach or Lettuce Late Night + Optional CORE Protein Shake (use only water; add ice for desired consistency) Any protein, fat, or carb can be evenly exchanged; simply swap from the food exchange list. IGNITE MEAL PLAN FOR MALES
- 8. IGNITE PHASE SAMPLE BREAKFAST RECIPE FIND CORE IGNITE- APPROVED RECIPES AT COREIN8.COM/RECIPES PUMPKIN WAFFLES SINGLE SERVING FEMALE MALE PROTEIN: 14g 28g FAT: 4g 8g CARB: 21g 42g CALORIES: 167 334 1. Mix all ingredients in a large blender. 2. Pour desired amount in waffle iron. 3. Cook waffle entirely through. PREP TIME: 5 min COOK TIME: 5 min TOTAL TIME: 10 min INGREDIENTS Use the hand diagrams and ingredient measurements listed below as guides. PROTEIN FAT CARB FREE FOODS FEMALE 1 palm MALE 1 1/2 palms FEMALE 1 tip of the thumb MALE 1 whole thumb FEMALE 1 fist MALE 2 fists Unlimited 3 oz. 5 oz. 1 tbsp. 2 tbsp. 3 oz. 6 oz. • Egg Whites • Chia Seeds • 100% Pumpkin Puree • Cinnamon DIRECTIONS
- 9. IGNITE PHASE SAMPLE LUNCH RECIPE FIND CORE IGNITE- APPROVED RECIPES AT COREIN8.COM/RECIPES MANGO CHICKEN OVER RICE SINGLE SERVING FEMALE MALE PROTEIN: 10g 20g FAT: 15g 30g CARB: 30g 60g CALORIES: 288 576 1. Cube chicken and mango and slice scallions; set aside. 2. Heat a large frying pan over high heat. Add oil and swirl to coat pan. Cook chicken with spices until browned. 3. Add mango, lime juice, and half the onions. 4. Cook, stirring often until mango starts to soften and releases juices. 5. Serve over rice with remaining onions and basil sprinkled on top. PREP TIME: 10 min COOK TIME: 15 min TOTAL TIME: 25 min INGREDIENTS Use the hand diagrams and ingredient measurments listed below as guides. PROTEIN FAT CARB FREE FOODS FEMALE 1 palm MALE 1 1/2 palms FEMALE 1 tip of the thumb MALE 1 whole thumb FEMALE 1 fist MALE 2 fists Unlimited 3 oz. 5 oz. 1 tbsp. 2 tbsp. 3 oz. 6 oz. • Boneless, Skinless Chicken Breast • Olive Oil • Mango • Scallions • Steamed rice • 1 tbsp. Basil Leaves • 1/4 tsp. White Pepper • 1 1/2 tbsp. Lime Juice DIRECTIONS
- 10. IGNITE PHASE SAMPLE DINNER RECIPE FIND CORE IGNITE- APPROVED RECIPES AT COREIN8.COM/RECIPES SHRIMP AND QUINOA SALAD SINGLE SERVING FEMALE MALE PROTEIN: 23g 46g FAT: 7g 14g CARB: 25g 50g CALORIES: 248 496 1. Cook shrimp in desired method. 2. Cook quinoa. 3. Toss cooked quinoa and shrimp together in a large bowl. 4. Add lettuce and slice avocado. 5. Top with sliced cherry tomatoes and lemon juice, if desired. PREP TIME: 5 min COOK TIME: 25 min TOTAL TIME: 30 min INGREDIENTS Use the hand diagrams and ingredient measurements listed below as guides. PROTEIN FAT CARB FREE FOODS FEMALE 1 palm MALE 1 1/2 palms FEMALE 1 tip of the thumb MALE 1 whole thumb FEMALE 1 fist MALE 2 fists Unlimited 3 oz. 5 oz. 1 tbsp. 2 tbsp. 3 oz. 6 oz. • Shrimp • Avocado • Quinoa • Cherry Tomatoes • Lettuce • 3 tbsp. Lemon Juice DIRECTIONS
- 11. I joined the CORE Challenge because I wanted to be healthier and in better shape at 36 than I was at 26. I love the CORE Challenge Community on Facebook, the weekly webinars, meals plans, etc. Not only did I lose 12.5 lbs. and 7.5 inches, but I also gained a new mindset in regards to eating. The CORE Challenge wasn’t just a “diet” to me—it was a lifestyle change that I will continue to follow. For a person who LOVES food, I never felt deprived of anything! And... I started running! I feel so good, so rejuvenated, and so blessed! – HEIDI SUCCESS STORIES TESTIMONIALS My name is Lisa and I am 44 years old. My story starts back to being raised by a single mom and growing up with TV dinners and microwave food. When I got married at the young age of 21, I didn’t know how to cook, so we spent the majority of our time at Taco Bell and McDonald’s. Then my kids came along and I got even busier, so not only did I still not know how to cook, but I didn’t have time to learn how. We filled up our shopping carts with Hot Pockets and anything you could pop in the microwave. As a result of this, I started to pack on some weight. At my short height (5’1”), every pound started to show. I went on several fad diets, but was never able to stick with any of them. Eventually I just decided that I would never be able to lose weight, so I went back to eating junk food. Then my daughter started struggling with her weight and I realized all my bad habits had made their way into her life. I wanted to help her but didn’t know how. I had already tried everything and nothing worked. Then I heard about the 8-week CORE Challenge. I wasn’t sure if it would work, but I thought I would give it a try. My daughter and I went on the plan together and it worked amazingly well! I lost 6 pounds in my first week and my daughter lost 10. I was like, “Wow, there is something to this,” and we continued on the plan. At the end of 8 weeks, I lost 22 pounds and have continued to use the CORE shakes and follow the meal plans. It has now been 10 months since I started the CORE Challenge. I am down 25 pounds and feel the best I have ever felt. More importantly, I have been able to give my daughter the tools she needs to live a healthy life. – LISA IjoinedtheCOREChallenge,nottoachieveanumberonthescale,buttoseewhatIcanachieve.Iwanttoplaywithmy grandkids,mountainbike,snowboard,andfeelconfidentputtingonabathingsuit.After8weeks,I’velost25lbs.and16 inches.Ijustturned40,soitfeelsgreattosaythatI’mbackonmymountainbike.I’mhavingfunandlookinggood!Iplan oncompletingafewweeksofTHRIVEandthengetbackontheCOREProgramtoloseanother20-30lbs. – JEFFREY Forachronicdieterwithhighbloodpressure,losing weightwasn’tLeyla’sdifficultly—keepingtheweight offandherbloodpressureincheckwas.Leylalost28 pounds,22inches,and3pantssizes.Withthatinmind, Leylaknewtherewasnogoingback.Sheshiftedto progressionmodeandownedherTHRIVEPhase.About 7monthslater,Leylahaddroppedatotalof53pounds, 44inches,and5pantssizes.What’sevenmoreexciting isshe’snowbloodpressuremedication-free! – LEYLA
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