W E E K 1C U T, C L E A N, F L U S H

Step 1 – Cut the foods & drinks that cause bloating

Exercise can cause inflammation. Your goal in the detox phase is to clean your body and flush your system and remove as much inflammation as possible. This is best accomplished by not exercising in the 7 day detox phase (moderate exercises like walking 30-45 minutes at a time is fine during the detox)

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Your detox phase is Easy as 1, 2, 3: • Step 1 – Cut – You “Cut” the foods that bloat • Step 2 – Clean – You add the “Clean” foods & supplements to cleanse • Step 3 – Flush – You “Flush” the toxins with H2O

Important Note: Extend your Detox Phase to 14 days (instead of 7) if one or more of these describes you:• You Have 50 lbs or more to lose • You drink alcohol beverages 3+ times per week • You are a smoker

Step 2 – Add the Clean foods & supplements to cleanse your body

CLEAN FOODS TO CHOOSE FROM FOR YOUR MEALS

ProteinsP Lean Proteins only fresh, no processed meats and no beef, pork or lamb - can add back in ignite phase • Bison (x-lean) • Chicken • Egg whites • Hemp (if lean add fat, if regular fat content, do not choose a fat w/ this option) • Lean Fish (no shellfish) (ex. bass, halibut, tilapia, tuna, etc.) • Salmon (do not choose a fat w/ this option) • Turkey • Venison

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

Free FoodsP Herbs

P Spices

P Leafy Greens (fresh only)

• Basil• Bay Leaves• Cilantro• Parsley

• Rosemary• Thyme• etc.

• Cinnamon• Garlic• Ginger• Nutmeg

• Peppercorns• Saffron• etc.

• Collard Greens• Kale

• Lettuce (all types)• Spinach

CarbsP Fruits

P Veggies (ê see note)

FatsP AvocadoP Chia SeedsP Flax SeedsP Oils • Olive • Coconut • MacadamiaP Raw Nuts & Natural Nut Butters

• Apples• Bananas• Berries• Grapefruit

• Mangos• Oranges• etc.

• Bell Peppers• Broccoli• Carrots• Cucumber

• Green Beans• Tomato• etc.

Avoid calorie dense veggies in the detox phase, like: beans, corn, peas, potatoes, etc.

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Avoid all protein bars during Detox. for more information about the CORE product line, visit www.CoreIn8.com

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YOUR 8 Week RunWITH &

DETOX PHASELOSE YOUR BLOAT

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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

Below is a list of foods & drinks that cause water retention:• Gluten (found in most bread products)• Soy• Cheese & Yogurt• Refined Sugar

• Sugar Sweeteners (besides Stevia)• Salt• Grains (just for 7 days)• Soda Pop (diet & regular)

• Alcohol• Coffee & Caffienated Tea (decaffeinated herbal tea is fine) if you experience headaches you can have one cup of coffee or tea in the morning• Also Cut Exercise (just for 7 days) ‡

EXCHANGE SYSTEM

Rules to remember when choosing foods for your meals:Females P ALL protein is 3 oz (1 palm size) or a shake. P ALL carbs are 3 oz (1 fist size) P Fat options examples: o 1 oz avocado (1 thumb) o .5 oz nuts (or small handful) o .5 tbsp of oil (tip of your thumb) o 1 tbsp of natural peanut butter (1 big thumb)

Males P ALL protein is 5 oz (1.5-2 palm size) or a shake. P ALL carbs are 5 oz (2 fist size) P Fat options examples: o 2oz avocado (1 big thumb) o 1oz nuts (medium handful) o .75 tbsp of oil (tip of your thumb) o 1.5tbsp of natural peanut butter (1 big thumb)

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

1 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

1 THUMB

FatsSERVING

SIZE

Using a Steam or Sauna is an excellent way to help sweat out toxins!

Step 3 – Flush the toxins out of your system with H2O

YOUR 8 Week RunWITH &

DETOX PHASELOSE YOUR BLOAT

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

4 Guidelines to optimizing your portion sizes: P Let go of the calorie mindset, simply follow your portion sizes each meal P You can measure your portion sizes by weight or with your hands (palm, fist and thumb), do whatever is easiest and most convenient P Make sure you are hungry (”ready to eat” and 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. P 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.

P Any protein, carb or fat can be exchanged for a different protein, fat or carb, just swap from the list of foods. P When exchanging, follow the same portion size recommendations.

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Y O U R D E T O X P H A S E M E A L P L A N

REPEAT THIS MEAL PLAN EACH DAY FOR THE NEXT 7 DAYS

DETOX MEAL PLAN FOR MALES

Breakfast P 5 egg whites (or 5 oz / a Palm of protein from the list) P 5 oz of fruit or vegetables (size of your fists) P 1 oz of raw nuts (or a small handful) (may also choose a different fat from food list) ® Fiber Supplement • Psyllium Husk - 5 g (approx. 1 heaping TSP)

Mid Morning P 2 Shake servings (use only water for your desired consistency) ®Lunch P 5 oz of Protein (size of your palms) P 5 oz of fruit or vegetable (size of your fists) P 2 oz of avocado (1 big thumb) (may also choose a different fat from food list)Mid Afternoon P 2 Shake servings (use only water for your desired consistency) ® ® Cleansing Supplements • Milk Thistle - 500 mg (100 mg of Silybum Marianum) • Cranberry Extract - 500 mg • Senna Extract - 400 mg (20 mg of Sennosides) • OR can take the below to replace all 3 above • Core Cleanse - 1 PacketDinner P 5 oz of Protein (size of your palms) P Medium Bowl of Spinach or Lettuce P 5 oz of Vegetables (size of your fists) P 1 tbsp of oil (half a thumb) use the oil for your salad (may also choose a different fat from food list) ® Fiber Supplement • Psyllium Husk - 5 g (approx. 1 heaping TSP)

DETOX MEAL PLAN FOR FEMALES

Breakfast P 3 egg whites (or 3 oz / a Palm of protein from the list) P 3 oz of fruit or vegetables (size of your fist) P .5 oz of raw nuts (or a small handful) (may also choose a different fat from food list) ® Fiber Supplement • Psyllium Husk - 5 g (approx. 1 heaping TSP)

Mid Morning P 1 Shake serving (use only water for your desired consistency) ®Lunch P 3 oz of Protein (size of your palm) P 3 oz of fruit or vegetable (size of your fist) P 1 oz of avocado (1 thumb) (may also choose a different fat from food list)Mid Afternoon P 1 Shake serving (use only water for your desired consistency) ® ® Cleansing Supplements • Milk Thistle - 500 mg (100 mg of Silybum Marianum) • Cranberry Extract - 500 mg • Senna Extract - 400 mg (20 mg of Sennosides) • OR can take the below to replace all 3 above • Core Cleanse - 1 PacketDinner P 3 oz of Protein (size of your palm) P Medium Bowl of Lettuce P 3 oz of Vegetables (size of your fist) P .5 tbsp of oil (tip of your thumb) use the oil for your salad (may also choose a different fat from food list) ® Fiber Supplement • Psyllium Husk - 5 g (approx. 1 heaping TSP)

You will be "eating in 3's", eating every 3 hours with a balance of protein, fat & carbs.Eat your first meal within an hour of waking and your last meal within an hour upon bedtime.If you prefer a shake for breakfast, simply switch your Breakfast & Mid-Morning meals.

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

Add a 6th meal if still hungry after dinner - have a shake or a meal with protein + carb + fat.If you fall off your Ignite or Thrive plan for more than 2-3 days, you can “Re-Boot” your plan by simply repeating this 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®

YOUR 8 Week RunWITH &

DETOX PHASELOSE YOUR BLOAT

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