3 THRIVE

phase3THRIVE

A POWERFUL SYSTEM THAT TARGETSTHE THREE STAGES OF FAT LOSS.phase1DETOXLOS E T H E B LOATWEEK 1 7 daysthree stepsKEEP IT GOING!CUTCLEANFLUSHphase2IGNITEMELT YOUR BELLYWEEKS 2–4 21 daysthree stepsBURNSCULPTRESTOREphase3THRIVEL I V E YO U R L I F EWEEKS 5–8 recurring 28 daysthree stepsREPROGRAMDIVERSIFYENERGISEIn my years of coaching and training thousands of people, I’velearned and seen firsthand that it’s the moment after your bigpush when you either thrive and continue making yourself apriority, or you begin to lose ground and fall back into badhabits. Make the decision now to THRIVE. The definitionof thrive is to progress toward or realise a goal, despite orbecause of circumstances. Now is the time to keep progressing,no matter how hard life pushes back, by diversifying your foodand exercise and evolving your plan into a way of life with yourfamily and friends.In the THRIVE Phase, continue to eat clean and supplement withthe ZEN Fuze protein shakes and ZEN Fit . Also, try introducingnew recipes, adding an off-plan meal once per week, andswitching up your exercise routine. It’s time to own your health.It’s time to live your life energised. It’s time to THRIVE!M A R K M ACDO N A LDCo-creator of the ZEN Project 8 program and ZEN BODI Brand Ambassador, is an internationalnutrition and fitness expert, TV personality and New York Times bestselling author.PHASE 1 SUPPLEMENTSZEN FuzeZEN Prime PHASE 2 SUPPLEMENTSPHASE 3 SUPPLEMENTSZEN FuzeZEN Shape ZEN FuzeZEN Shape (if goal is to burn fat)ZEN Fit

stepBEFORE YOU START,COMPLETE THESE 3 STEPS!2SET REALISTIC GOALSThink of one goal you want to accomplish over the next seven weeks. Maybe it’s to share your successwith your friends and family or invite someone to participate with you. Make a realistic goal and stick to it.Write your goals now.GOA L S FO R TH R I V E W E E K:step1DOWNLOAD WORKOUT CALENDARExercise plays an important role in the THRIVE Phase.To help track your progress, download the ZENTHRIVE Workout Calendar. Stay motivated by trackingyour daily nutrition and workouts, as well as yourprogress with a weekly weigh-in.WO R KO UT C A LE N DA R N OWfacebook.com/groups/ZENproject8step3JOIN THE FACEBOOK COMMUNITYStudies show you have more success working out with a group. Use the ZEN Project 8 group for advice,recipes and more! Visit us at facebook.com/groups/ZENproject8.

THRIVEGUIDELINESGUIDELINES TOOPTIMISE YOUR RESULTS You will be eating in 3’s: eating every 3 hours with a balanceof protein, fat and carbs.GUIDELINES TOOPTIMISE YOUR PORTION SIZES Let go of the calorie mindset. Simply follow the portion sizesand meal plan designed for your gender. You can measure your portion sizes by weight or with yourhands (palm, fist and thumb). Do whatever is easiest and Eat your first meal within an hour of waking and your lastmeal within an hour of bedtime. If you fall off your IGNITE or THRIVE plan for more than 3days, you can reboot your plan by simply repeating the 7-dayDETOX Phase. If you prefer a shake for breakfast, simply switch yourbreakfast and midmorning meals.most convenient. Add a sixth meal if you’re still hungry after dinner. If you measure food with a scale, always measure itprecooked, because weight will be lost during cooking. If youmeasure portion sizes with your hands, always measure afterit’s cooked. Make sure you’re hungry (ready to eat but never starving)before each meal and satisfied (but never full) after. If you’rehungry before 3 hours, simply eat a balanced meal before the3-hour mark.ADDITIONAL INFORMATION Repeat the DETOX Phase if you ever feel your body is inneed of a cleanse or reset.* Repeat the IGNITE Phase if you feel the need to jump-startyour program or continue the IGNITE phase for up to 7weeks to maximise results.*4Have a shake or a meal with protein carb fat.

phase32 DIVERSIFYTHRIVEL I V E YO U R L I F EWEEKS 5–8 28 days/recurring3 ENERGISEDIVERSIFY YOUR EATING HABITSLIVE AND ENJOY YOUR NEW HEALTHY LIFESTYLEDiversify your eating habits by tryingother clean-eating recipes, or ZEN Fuzeprotein shake recipes.It’s time to live invigorated in yournew healthy, fit lifestyle.SAMPLE MEAL PLANOFF-PLAN MEALADDITIONAL INFORMATIONB R E A K FA ST Diversify your food by adding an Off-Plan Meal, Repeat the DETOX Phase if you ever feel your body is in needProtein Fat Carba.k.a. “cheat meal,” once per week.of a cleanse or reset.Ex: Greek Yoghurt Chia Seeds BerriesM I DM O R N I NG Optional ZEN Shape Take 2 capsules of Zen Shape and 1 packet of Zen Fit 30 minutesbefore drinking shake.ZEN RECIPES Repeat the IGNITE Phase if you feel the need to jump-startyour program. Diversify by trying recipes made with ZEN Fuze protein shakes.ZEN Fuze protein shake Use only water; add ice for desired consistency.1 REPROGRAMREPROGRAM YOUR MIND TO EAT CLEANMaintain your achieved results byreprogramming your mind to continue to eatclean. Supplement with ZEN Fuze proteinshakes ZEN Shape and ZEN Fit *.LU N CHProtein Fat CarbEx: Fresh Tuna Low-Fat Mayo Whole Wheat BreadZEN Fuze protein shakes are a fusion ofexclusive TruCELLE and whey proteins.M I DA F TE R N OO NThis ultra-premium protein matrix Optional ZEN Shapehelps you stay on plan and meet your Take 2 capsules of Zen Shape and 1 packet of Zen Fit 30 minutesbefore drinking shake.weight-loss goals. Featuring 21 grams ofprotein, 5 grams of fibre and 5 strains ofProtein Snack Carb ZEN Fit Drink ZEN Fit 30 minutes before meals.probiotics, ZEN Fuze is the foundation ofthe ZEN Project 8 program.DI N N E RProtein Fat CarbEx: Lean Ground Turkey Avocado Zucchini and OnionL ATE N IG HT Optional ZEN Fuze protein shake Use only water; add ice for desired consistency.67

PROTEINMEAL PORTIONS& CLEAN FOODSThe ZEN Project 8 program uses a simple measuring system(1 protein, 1 fat, 1 carb) for each meal. This gender-specificguide will assure that you’re eating the right food portionsin order to reach your fitness goals.** Note: ZEN Fuze was designed with a balance of protein, fat and carbohydrates. Wheneveryou drink a ZEN Fuze protein shake, you’ll naturally be eating PFC Every 3.DAILY MEAL PLANB R E A K FA STM I DM O R N I NG1 Protein 1 Fat 1 CarbLU N CHM I DA F TE R N OO N1 Protein 1 Fat 1 CarbDI N N E RL ATE N IG HT1 Protein 1 Fat 1 CarbOptional ZEN Shape ZEN Fuze protein shakeProtein snack OptionalZEN Fuze protein shakeOptional ZEN Fuzeprotein shakeFATCARBFEMALESMALESFEMALESMALESFEMALESMALES1 palm(85 grams)11/2–2 palms(142 grams)1 thumb1 big thumb1 fist(85 grams)2 fists(142 grams)PORTION SIZELean Protein Chicken Egg Whites Kangaroo Lean Fish and Shellfish Tofu Turkey ZEN Fuze protein shakes Greek Yoghurt (fat free)Non-Lean Proteins(don’t add a fat withthese options) Beef (filet) Beef (ground) Eggs (whole) Non-lean fish (salmon) Lamb Pork (tenderloin, ham,pork chops, etc.) Cheese (sparingly) Cottage Cheese Greek Yoghurt (low fat)PORTION SIZE Avocado Oils- Avocado- Canola- Coconut- Macadamia- Olive- Peanut- Vegetable Raw Nuts and NaturalNut Butters Olives Seeds- Chia- Flax- Pumpkin- Sunflower Butter (moderate) Guacamole (moderate) Mayonnaise (moderate) Salad Dressing (moderate) Sour Cream (moderate) New to THRIVE PhaseChoose fresh, organic fruits and vegetables as often as possible.Any protein, carb or fat can be exchanged for a different protein,PCFBalance your plate with PFC.Eat every three hours.carb or fat; just swap from the list.Modest caloric intake, balanced diet, and regular physical activityshould be part of a healthy weight-management program.Be careful not to add much processed food to your THRIVE mealplan. Processed foods can hinder your results.8FREEUNL IMI T E DP O R T I O N S IZEPORTION SIZEFruits Apples Bananas Berries- Blackberries- Blueberries- Raspberries- Strawberries Cherries Grapes Grapefruit Mangos Melon- Honeydew melon- Rockmelon- Watermelon Oranges Etc.Vegetables Beets Brussels Sprouts Carrots Eggplant Onions Peas Potatoes Squash Yams and Sweet Potatoes ZucchiniGrains/Dense Carbs B eans (fresh or dried) Brown Rice P otatoes (Russet potatos,Sweet Potatoes, etc.) Quinoa Couscous Sweet Corn Oatmeal Hot Cereal Millet Whole Wheat(or gluten-free) Bread PastaHerbs Basil Bay Leaves Coriander Parsley Rosemary Thyme Etc.Spices Cinnamon Garlic Ginger Nutmeg Peppercorns Saffron Etc.Low-Carb Vegetables Asparagus Bok Choy Broccoli Cabbage Capsicum Cauliflower Celery Cucumber Green Beans Kale Lettuce (all types) Mushrooms Spinach Tomato Etc.Natural Sweetener SteviaCondiments V inegars (Balsamic, RedWine, etc.) Extracts (Almond,Vanilla, etc.) B arbecue Sauce,Tomato Sauce, Mustard,Himalayan Pink Salt(use sparingly)9

THRIVE PHASESUGGESTED MEAL PLANRepeat this meal plan each day for THREE WEEKS (21 days).Modest caloric intake, balanced diet, and regular physical activity should be part of a healthy weight-management program.THRIVE MEAL PLAN FOR FEMALESTHRIVE MEAL PLAN FOR MALESDrink water with each meal and between each meal. Recommended amount: 2–4 litres/8–12 glasses (240ml) per day.Drink water with each meal and between each meal. Recommended amount: 3–5 litres/12–16 glasses (240ml) per day.FEMALESFEMALESFEMALES1 palm (85 grams)1 thumb1 fist (85 grams)PORTION SIZEBreakfastMidMorningLunchMidAfternoonDinnerLate Night10PORTION SIZEPORTION SIZEPROTEINFATCARB227 grams (1 cup)Greek Yoghurt1 tbsp. Chia Seeds85 grams MixedBerries and GranolaUNL IMI T E DPORTION SIZE85 gramsFresh Tuna28 grams Low-FatMayonnaise1 Slice of WholeWheat BreadBreakfast Drink ZEN Fit 30 minutes before meals.ZEN Fit Protein Snack Fat Carb or ZEN Fuze protein shake85 gramsGround Turkey1 tbsp. Avocado85 grams RedCapsicum, Zucchini,Onion and Tomatoes Optional ZEN Fuze protein shake If hungry. Use only water; add ice for desired consistency.Dill Relish, Saltand PepperMALESMALES1 big thumb2 fists (142 grams)PORTION SIZEFREEZEN Fuze protein shake Use only water; add ice for desired consistency. Optional ZEN Shape Take ZEN Shape and Zen Fit 30 minutes prior to drinking shake.MALES11/2–2 palms (142 grams)MidMorningLunchMidAfternoonDinnerLate NightPORTION SIZEPORTION SIZEPROTEINFATCARB340 grams(1½ cup) GreekYoghurt1 tbsp. Chia Seeds142 grams MixedBerries and GranolaUNL IMI T E DPORTION SIZEFREEZEN Fuze protein shake Use only water; add ice for desired consistency. Optional ZEN Shape Take ZEN Shape and Zen Fit 30 minutes prior to drinking shake.142 gramsFresh Tuna56 grams Low-FatMayonnaise2 Slices WholeWheat BreadDill Relish, Saltand Pepper Drink ZEN Fit 30 minutes before meals.ZEN FitProtein Snack Fat Carb or ZEN Fuze protein shake142 gramsGround Turkey2 tbsp. Avocado142 grams RedCapsicum, Zucchini,Onion and Tomatoes Optional ZEN Fuze protein shake If hungry. Use only water; add ice for desired consistency.11

THRIVE PHASESAMPLE BREAKFAST RECIPEFEMALESGREEK YOGHURT PARFAITPREP TIME: 5 minCOOK TIME: 0 minTOTAL TIME: 5 minUNL IMI T E D1 palm (85 grams)1 thumb1 fist (85 grams)PROTEINFATCARBINGREDIENTS227 grams (1 cup)Greek Yoghurt1 tbsp.Chia Seeds85 gramsGranola, MixedBerries of ChoiceSINGLE SERVING24g4g19gFREE220 CaloriesU S E TH E H A N D DI AG R A M S A N D I NG R E DI E NT M E A S U R E M E NT S LI STE D A S GU I DE S .I NG R E DI E NT SGreek YoghurtChia SeedsGranolaMixed Berries of ChoicePR E PA R ATI O NMALESUNL IMI T E D11/2–2 palms (142 grams)1 big thumb2 fists (142 grams)PROTEINFATCARBINGREDIENTS340 grams (1½ cup)Greek Yoghurt2 tbsp.Chia Seeds142 gramsGranola, MixedBerries of ChoiceSINGLE SERVING36g8g26g1. Fill 1/4 glass with mixed berries.2. Layer with Greek yoghurt.3. Add another layer of mixed berries.Cover with yoghurt.phase312THRIVE4. Top with granola and chia seeds.FREE370 CaloriesA P P R O V E D13