Fulfilment in 3

The program aims to greatly improve overall satisfaction and fulfillment by elevating three

essential components that make up a healthy lifestyle; fitness, food and mindset. Fulfilled in 3

provides effective tools that will increase energy, speed weight loss, boost confidence and

improve performance. The program sets up the participant for success by offering specific

strategies that are easily implemented into any routine without having to sacrifice valuable

time or life’s enjoyment. Each component (FIT, FUELED and FABULOUS) offers a comprehensive

and sustainable strategy to meet specific goals while providing a structure that is manageable.

Each session will focus on addressing one specific goal and then utilize three areas to improve

upon it (fitness, nutrition and mindset). Fulfillment in 3 targets the following:

• Weight loss/weight management

• Improved energy/focus

• Beauty boost

• Increased sex drive/performance

• Enhanced cognitive focus/productivity

FIT in 3

Goal- Improved Energy and Focus

3-Minute Yoga: Increases circulation which boosts cognitive function, enhances thought

process and releases stagnant energy.

Yoga reduces inflammation and oxidative stress (which helps minimize signs of aging),

boosts “feel-good” chemicals in the brain, supports immunity, strengthens muscles, and

increases energy levels. Yoga combined with deep breathing will help rejuvenate your

mind and body, especially after long hours on a plane or in a car traveling to your

destination. Hold each post for 1-minute.

Warrior II

• Benefits: Increases flexibility in the hips and shoulders, as well as increases strength in

the legs, back, and ankles.

• How to do it: Step your left foot to the back of your mat and press down through your

feet, bringing your torso up, aligning your shoulders above your hips. From this high

lunge, spin your back heel so your foot is planted on the ground, turn your right toes to

face your front and your left toes slightly in so your hips and shoulders are facing your

torso, right arm in front of you, and left arm behind you, palms down. Look over your

front hand. Stay here for five long, deep breaths. Repeat on the other side.

Reverse Warrior

Benefits: This pose stretches the groin, chest, and shoulders while increasing stamina

and strength in the legs.

• How to do it: Begin in warrior II with your right leg in front, right knee bent. Lower your

left hand to your left leg and slide it down toward your ankle. Turn your right palm

toward the ceiling and arc your right arm up overhead, reaching back behind you,

without moving your legs. Turn your gaze up. Hold for five deep breaths.

• Lower your right arm and lift your left arm until both are shoulder height, palms facing

down, returning to warrior II. Switch sides and repeat.

Warrior III

• Benefits: This pose strengthens the hamstrings, calves, glutes, and shoulders and

energizes the body.

• How to do it: Hug your left shin into your chest, then extend it straight back behind you

so it’s parallel to the ground. Flex your left foot and point the toes down. Bring your

fingertips to the ground to stabilize yourself. Reach your arms out in front of you so your

body is in a straight line from your fingertips all the way down your back and out

through your left heel. Keep a slight bend in your standing knee and keep your core and

legs engaged the entire time. Stay here for five long breaths. Hinge at the hips to come

up to standing and switch sides.

3 fitness strategies that speeds metabolism, boosts energy and burns fat efficiently. These can

be incorporated during travel, at the office or in the home.

1. Burn Fat Around the Clock

High intensity interval training burns fat and build leans muscle in a short period of time.

During a session, the EPOC (excess post oxygen consumption) is elevated, causing the

body to burn calories up to 24 hours after the workout. Additionally, mitochondria is

increased which creates a greater energy deficit in the muscles and the body uses fat

cells for fuel. This causes the body to lose fat at such an elevated level when compared

to endurance training. The limited rest periods between the intense work periods during

the workout fatigue the muscles and cause them to adapt to the intensity of the

exercise. These muscular adaptations will burn more fat and give the body a great toned

shape.

The workout: Squats, Push-ups, Sit-Ups and Planks

Do each exercise for 20 seconds as fast as possible. Rest 10 seconds, then repeat. The

goal is to do the same amount of reps every round.

Perform 8 rounds of each move.

2. Step Up to a Total Body Tone-Up

Perform a fat-burning stair workout to build lean muscle and crush calories. You can

do one in just about any office building and in many parks — it requires nothing but a

staircase. Perform each exercise for 10 reps on each leg. Rest 30 seconds in between.

Do the entire routine 4- times.

• Step-ups: Place your right foot on top of the stair. Without moving your foot, drive

through the ball of your big toe to come all the way up to standing. Slowly lower

down until your back foot touches the ground.

• Split-jumps: Place your right foot on top of the stair. Jump as high as you can,

switching feet in the air and landing with the left foot on the stair. Continually repeat

the movement and do 5 jumps on each side.

• Side step-ups: Standing parallel to the stairs, lift your inside to step on the top of the

stair. Press through the ball of your big toe as you step up onto the stair. Bring both

feet together and then come back down.

3. 3-Minutes to a Strong, Slim Stomach

The plank is one of the best exercises for a flat, toned stomach because it works all the

muscles in your core, including the rectus abdominus (the “six-pack muscles” you can

see), transverse abdominus, internal and external obliques, hips, and back.

Why not just focus on the six-pack muscles? Strengthening your entire core is not only

crucial for sculpting a flat stomach, but these muscles also provide support for the

entire body in everyday movements, reduce back pain, and improve posture. Plus,

planks burn more calories than sit-ups or crunches because they recruit muscles in the

legs, arms, and rear too. It’s truly the ultimate total-body toner!

Forearm Plank:

Start to get into a pushup position, but bend your elbows and rest your weight on your

forearms instead of your hands. Your body should form a straight line from your

shoulders to your ankles. Brace your core and draw shoulder blades toward one

another. Hold this position for 30 second while breathing deeply. Work your way up to a

minute. Rest for 15 seconds and repeat two more times.

FUELED in 3

Goal- Weight Loss/ Weight Management

3 nutrition strategies to turn on fat burning hormones, shed weight rapidly and improve

energy levels.

1. 8 Hour Eating Window

What is it?

• Shorten the time in which you eat to an 8-hour period. Time frame can vary (11-

7, 12-8).

• During the 16 hours you are not eating, the body and brain reboot- turning on

fat burning power, speeding inflammation, increasing cell turnover and reducing

brain plaque.

Why is this important?

• Reduce inflammation- repairs muscle, increases body’s ability to flush out

toxins, lowers risk of disease.

• Increase cell turn over- improves skin elasticity and complexion, strengthens hair

and nails, slows signs of aging

• Increases fat burning hormones- burns more calories throughout the day, allows

body to get away with indulgences, no calorie counting

• Reduces brain plaque- high inflammation from stress, sugar and lack of sleep

creates brain fog, reduces focus and clarity.

How it works?

• iPhone batter analogy- max power we can do everything (Facetime, watch

movies, etc.). When we are running on low power, we have to conserve and

cannot perform all the functions we want on our phones. Similar- when we start

eating early in the morning and eat throughout the day until dinner- we

conserve our energy for digestion as opposed to using our energy for max

productivity like fat burning and brain power.

2. Maca Coconut Coffee

What is it?

• Combing 1-2 tablespoons of coconut oil or grass fed butter, 2 teaspoons of maca,

stevia/vanilla with 8 oz of coffee

How it works?

• How we set up our body first thing in the morning is how it will run well or

poorly the rest of the day. We are used to eating a well balanced breakfast which

typically includes protein, carbs and healthy fat. The problem with this method-

once you introduce protein and carbs, the body starts to burn its glucose stores

(sugar) instead of keytones stores (fat).

• In order to burn fat efficiently throughout the day and maintain high energy

levels, we can either fast in the morning (as we discussed in last section) or enjoy

a maca coconut coffee as you are all doing now.

Why it works?

• The healthy fats from coconut oil train the body to burn its own fat stores,

balances glucose, curbs appetite and increases FIAF.

• What is FIAF? Our liver produces a hormone called fasting induced adiopose

factor (FIAF). One of the functions of FIAF is to speed the body’s natural fat

burning power by blocking lipoprotein lipase (LPL). LPL is the hormone that tells

your body to store abdominal fat.

• By feeding the body healthy fats like coconut oil or grass fed butter in a fasted

state, the liver produces more FIAF. The more FIAF we have in our system, the

fast we will burn fat efficiently.

Why Maca?

• Maca is a root vegetable native to the Andes. Natural healing superfood that

comes in powder form at any Whole Foods or natural foods store.

• It’s also considered a powerful adaptogen- a name given to certain herbs, plants

and natural substances that help the body naturally adapt to stressors like a

busy schedule, demanding job or illness.

• Major benefits: high in antioxidants, enhances energy without the crash,

improves sex drive, balances hormone levels

3. Refuel within 20-minutes of exercise

What is it?

• Consuming smoothie or food within 20-minutes of any workout

How it works?

• During a workout, your body accesses glycogen stores to meet the demands of

exercise. A post workout shake or meal will replenish these stores, rebuild

muscle to come back even stronger and keep metabolism high.

Try: 1 scoop vanilla protein powder,1/2 cup blueberries, 1 frozen banana, 2 tablespoon

flax meal and 2 cups almond milk.

Additional smoothie recipes to speed weight loss, boost beauty and enhance energy. Made

with star ingredients that rev metabolism, deliver powerful antioxidants and increase calorie

burning efficiency.

1. The Beauty Booster

Star Ingredient: Dark Chocolate

Why: Dark chocolate is loaded with antioxidants, which fend off free radicals that are incredibly

damaging to your system. Reducing free radicals in the body can improve your skin by

increasing blood flow and improving hydration. Cocoa also helps to reduce stress, which results

in less collagen breakdown.

• 2 large frozen bananas

• 2 tablespoons peanut butter (no sugar added)

• 2 pieces of dark chocolate (70% or above) or 2 tablespoons cocoa powder

• 1 ½ cups almond or coconut milk

• ½ teaspoon chia seeds

• 1 tablespoon honey

2. The Fat Burner

Star Ingredient: Avocado

Why: Avocadoes provide all 18 essential amino acids necessary for the body to form a complete

protein, which is ideal for building muscle and burning fat. This plant protein is easy to digest

and readily absorbed by the body. One avocado provides vitamins A, C, E, K, B6 and a significant

amount of potassium. Avocados help regulate blood sugar and reduce signs of aging. The

healthy fat (oleic acid) helps keep you satisfied, which limits overeating.

• 1/2 cup almond or coconut milk

• 1 cup fresh spinach

• 1 medium ripe banana, peeled

• 1/2 ripe avocado, peeled and pitted

• 2 cups frozen blueberries

• 1 tablespoon ground flaxseed meal

• 1 tablespoon almond butter

• 1/4 teaspoon cinnamon

3.The Energy Elixir

Star Ingredient: Green Tea

Why: Green tea contains less caffeine than does coffee, and provides L-theanine, an amino acid

shown to promote a state of calm awareness. Green tea also helps to prevent the rapid rises

and subsequent crashes in blood sugar levels that lead to fatigue and food cravings.

• 1/2 cup of unsweetened green tea

• 1 navel orange

• 1 grapefruit

• Juice of half a lemon

• 1/2 cup of nonfat organic Greek yogurt

• 1/2 a frozen banana

• 1 cup of ice

• 1/2 tbsp honey

Healthy Snack Recipes

Energy Bites

Ingredients:

• 1 cup of Walnuts

• 5 table spoons Almond butter

• 1 tablespoon ground Chia seeds

• 2 tablespoons unsweetened coconut flakes

• 7 pitted dates

• ½ cup dark chocolate chips

• Combine all ingredients in a food processor and blend until mixture is smooth. Roll each

ball in the palm of your hand. Serve cold

Pumpkin Seeds Stuffed Dates

Ingredients:

2 cups large Medjool dates (10 ounces

1 cup almond butter

½ cup pumpking seeds

• Slit one side of each date with a sharp knife and take out the pits. Combine the almond

butter and the pumpkin seeds in a food processor. Blend till smooth but still chunky.

• Open up each date and fill with the about 1 teaspoon of the nut mixture. Serve chilled.

Almond Flour Cookies:

Ingredients:

• 2 cups blanched almond flour (or almond meal)

• 1/4 cup coconut oil melted

• 1/4 cup maple syrup

• 1/4 teaspoon sea salt

• 1/2 teaspoon baking soda

• 2 teaspoons vanilla extract

• 1 teaspoon apple cider vinegar

• 1/2 cup dark chocolate chips

1. Preheat the oven to 250ºF and line a large baking sheet with a silicone mat or parchment

paper.

2. In a large bowl, combine the almond flour, oil, maple syrup, salt, baking soda, vanilla, and

vinegar and stir well to create a uniform, sticky dough. Fold in the chocolate chips.

3. Drop the dough by heaping tablespoons onto the baking sheet, then use your hands to gently

flatten and shape them.

4. Bake until the cookies are firm to the touch around the edges, about 30 minutes at 250ºF.

FABULOUS in 3

Goal- Enhanced cognitive function/productivity

1. 3-Minute Meditation to Reduce Stress to lower cortisol (stress hormone), boost

serotonin and refocus the mind. By reducing cortisol the body will reduce stress, as well

as avoid holding onto fat in the abdominal region.

This ancient practice has major benefits, such as reducing cortisol levels. Even if it’s just a few

minutes of deep breathing, you will begin to change your overall state of mind and significantly

reduce stress. The practice of becoming present and deepening your breath calms the mind

while reducing inflammation in the body. Start with five minutes a day and work your way up.

Take it day by day, and before you know it, you will have a new incredibly-beneficial habit that

will permeate through all aspects of your life.

The 3-Minute Meditation:

• Lay or sit in a comfortable position. Turn on soothing music that does not have lyrics.

Close your eyes and begin to take deep breaths through your nose and out your nose.

Feel all the tension and thoughts melt away.

• Begin to count during each breath. Inhale for a five-count. Hold your breath for a five-

count. Then exhale for a five-count.

• As you breath in say the word “relaxed” and as you breath out say the word “power.”

This reinforces the idea that you are powerful beyond measure, yet graceful and calm in

your approach.

• Continue that breathing pattern for three minutes.

2. 3-minute breathing exercise to connect analytical with creative thought process

• Using the thumb and index fingers of the right hand, make a "U" of the two fingers,

using the thumb to close off the right nostril and the index finger to close off the left

nostril.

• Close the left nostril, inhale deeply through the right nostril. At the end of the inhale,

close the right nostril and exhale through the left nostril.

• Now inhale through the left nostril fully and deeply, then close the left nostril and

exhale through the right one.

• Again, inhale through the right nostril and continue alternate nostril breathing. The

breath must be complete and full on both the inhalation and exhalation cycles.

• Continue on at your own pace.

• To end- inhale deeply, hold the breath a few seconds, lower the hand, and exhale.

3. 3-minute journal to improve performance and conquer goals

It may seem hard to believe that keeping a daily journal can actually transform your

productivity, but studies show the activity not only improves results but increases

leadership qualities. According to the Harvard Business Review, taking time to reflect and

access your unique perspective will serve you in any leadership role. In addition, journaling

can help improve gratitude, empathy and overall happiness. A 2014 study published in

the Journal of Applied Sport Psychology found that gratitude increased athlete’s self-

esteem, which is an essential component to optimal performance. According to

the American Psychology Association, gratitude journaling can bring about “better sleep,

less fatigue, lower levels of inflammatory biomarkers related to cardiac health” as well as

reduced physical symptoms of illness.

The list of benefits from daily journaling goes on, but productivity boost alone is enough to get

started. Try the 3-minute journal each day.

• What are your top 3-intentions of the day? (personal or professional)

• What are the 3 steps you can take today to accomplish these intentions?

• How will accomplishing these intentions be transformative in your life?