“The workout routines in this eBook will be a mix of cardio and strength! I am a HUGE cardio person. I LOVE to run, and I personally run about 6-8 miles a day no matter what kind of strength training I do.

Exercise doesn’t have to be difficult, it’s ALL mental. Tell yourself that it is FUN and find an activity that you LIKE, and you will LOVE the experience. It’s about MOVING your body and using energy.

Do the best you can and most importantly—

Enjoy it!”

©20

14 FullyRaw

by Kristina. A

ll Rights Reserved.

Hey you guys, it’s Kristina!

Congratulations on deciding to go through the 14-D

ay Body R

eset Challenge! I’m so proud of you for taking the steps to achieve greater health, and for listening to your heart!

This shows that you are powerful, capable, and worthy. I’m blessed to share this FullyR

aw life with you.

Now let’s start with the 14 days of transition to your

highest, stronger self possible, so that you may have a lifetime of FullyR

aw health, love and happiness.

I send you all my hugs and Love!

- Kristina :)

©20

14 FullyRaw

by Kristina. A

ll Rights Reserved.

CH

AN

GE

YO

UR

DIE

T Start eating FU

LLYRAW

and clean out your fridge! I have provided daily meal plans FO

R you, but if you cannot do this, at least do O

NE m

eal a day or even 2 FullyRaw m

eals a day. Follow the basic outline I

have given you EVERY

DAY

for 14 days. You will first and forem

ost FEEL a difference! The weight w

ill com

e off slowly after. Keep in m

ind that you cannot lose 20 pounds in 14 days, but you can build a foun-

dation of health and strength so that it falls off consistently and FOR G

OO

D!

BR

EA

KFA

STM

AK

E IT A 32 O

Z JUIC

E! How

will you change your diet?? First thing is that you need to m

ake sure you get in a good breakfast: JU

ICE O

R SMO

OTH

IE. 5 options are listed for you at fullyraw.com

. I have a new

juice and smoothie video H

ERE. 300

-500

calories

LUN

CH

Biggest m

eal CA

LOR

IE wise. M

ust be FRU

IT. Do a sm

oothie if you can. Get in that fiber. H

elps you to feel full. W

orried about the sugar then do a green smoothie. A

im for 70

0-90

0 calories. Eat until

YO

U A

RE SATISFIED

.

DIN

NE

R

Start off with either a light juice or a sm

all plate of fruit. 4-5 pieces is my recom

mended am

ount. Then, FILL yourself w

ith a HU

GE RA

INB

OW

SALA

D. M

ake your own salad dressings and use as little fats such

as nuts, seeds, or avocados as possible. You want the essence of your diet right now

to be uncooked, raw

fruits and veggies at night. You can do this! 14 days of going FullyRaw!

Before you begin,

here are my top

tips for success!S

TE

P O

NE

:

ST

EP

TW

O:

EX

ER

CISE

!A

n hour each day! I have 5 workout posted for you! In the m

eantime, do 10

0 squats a day. W

e are going to get SW

EATY, and you’re going to watch m

e kick my ow

n butt on camera so get your w

orkout clothes READ

Y!

WA

TE

R! W

AT

ER

! WA

TE

R!

Lemon w

ater in the mornings! STAY

HY

DRATED

! Next best thing to w

ater is JUIC

E or fresh, young coconut w

ater. Keep hydrated.

VISIO

N B

OA

RD

Put together a vision board of im

ages, foods, passions, anything that inspires you. Keep in mind this is

about you getting HEA

LTHY

! Although having a great body is the best benefit, your m

ain focus should be on becom

ing the healiest beacon of light that you know!

PL

AN

PL

AN

PL

AN

! W

hat involves planning? Scheduling your eating plan, food prep, cleaning out the fridge, packing your hom

e with G

OO

D foods, your w

orkout schedule, and more! Plan to prepare or prepare to fail!

Be prepared for success!

GE

T SU

PP

OR

T Y

OU

MU

ST let people know that you are doing this and that you take it seriously. D

on’t hide it. Share it!

LE

AR

N T

O LO

VE

YO

UR

BO

DY

!Stand in front of the m

irror EVERY

day and tell yourself that you are the SHIT! N

o matter w

hat you look like or how

tall you are! This is about HAV

ING

CO

NFID

ENC

E! We are REA

L WO

MEN

with REA

L bod-ies! W

e don’t have to be AN

Y IM

AG

E other than our own! LO

VE Y

OU

R BO

DY

! Do this challenge w

ith m

e and feed it the BEST foods, encouraging self-talk, and m

ore! We are going to get your confidence

going! Who’s ready to join the challenge?

ST

EP

TH

RE

E:

ST

EP

FO

UR

:

ST

EP

FIV

E:

ST

EP

SIX

:

ST

EP

SE

VE

N:

ST

EP

NIN

E:

ST

EP

EIG

HT:

ST

EP

TE

N:

©20

14 FullyRaw

by Kristina. A

ll Rights Reserved.

1. 1 case of oranges or approx 40 m

edium sized oranges (ask your grocer for the 10

% discount!)

2. 10 B

unches of Bananas (A

lmost a case)

3. 3 Stalks of Celery

4. 5-10 Pears

5. 10 Peaches or N

ectarines6. 20

-25 Apples

7. 6-10 C

ucumbers or Zucchini

8. 2 Pineapples9. 2 B

ags/Lbs. of Grapes

10. 1-2 Young C

oconuts (or sim

ply the young coconut water if you can find it)

11. Approx. 12 pints of berries of choice (optional)

12. 1-2 Waterm

elons13. 1-2 C

antaloupes or Honeydew

Melons

14. 2-3 Lbs. of Dates if available

15. 2 cases mango or approx.16 m

angoes16. 2 Avocados17. 7 Lem

ons18. 4 Rainbow

Bell Peppers

19. 1 Large Bundle of C

arrots20

. 3 Bunches of H

erbs like Cilantro, B

asil, Mint, or Parsley

21. 2-3 Bags/B

oxes of Spring Mix

22. 6 Heads Rom

aine23. 6-10

Heads of Kale

24. Unlim

ited Tomatoes!

(I buy by the case and use these in my salad dressings)

Feel free to fill in your list with “M

eal Brighteners”. These are items that m

ay be a little more expensive

or perhaps not as available. I buy just a few of these to keep m

y meals colorful and exciting w

hen

In order for you to stay on track, the best way to do that is to alw

ays make sure you have enough food

in your home at all tim

es—and alw

ays stock what you love that is readily available in your area.

I’ve put together a shopping list guide below to give you an idea of the am

ount of food you will need

each week, along w

ith other fun items for your w

orkouts!

AR

E Y

OU

RE

AD

Y?!!

My Shopping

List Guide

GR

OC

ER

IES

possible. Examples include cherries, pom

egranates, figs, mushroom

s, ginger, etc.

If some of these item

s are not available to you, PLEASE don’t w

orry. Go to your local m

arkets and find the item

s that are in season and easy for you to purchase. One of the best parts of eating FullyRaw

is getting to enjoy the abundance of the season!

Note: This list is based upon a 20

00

calorie lifestyle. You can increase the amount as you see fit.

Tips: One of m

y biggest tips to saving money w

hile purchasing produce is buying in bulk. I person-ally buy all of m

y produce from Raw

fully Organic in H

ouston, and I buy some cases to get discounts. If

you would like m

ore tips or tricks on How

to Afford Eating FullyRaw

, please watch here.

1. A bathing suit! G

uys too.. get some nice sw

imw

ear!2. Sandals3. C

oconut Oil

4. Towel

5. Workout C

lothes (can be old or worn out)

6. Tennis Shoes7. H

at to protect your face from the sun

8. Foam Roller Jum

p Rope9. Yoga B

all10

. Medicine B

all (or a GIA

NT W

atermelon for Squats!)

OP

TIO

NA

L

OT

HE

R F

UN

ITE

MS Y

OU

MA

Y N

EE

D!

14 Day B

ody Reset P

rogram E-B

ook | F

UL

LY

RA

W.C

OM

©20

14 FullyRaw

by Kristina. A

ll Rights Reserved.

Listed on these pages are the exercises you w

ill be perfecting over the next 14

days.

Please refer to this page for a description of each exercise.

Stretches

Exercise List G

uide

the infamous

WA

TER

ME

LON

SQU

AT!

TU

MM

Y T

UC

KS

RO

PE

JUM

P

DO

WN

WA

RD

DO

GC

YC

LING

CH

EST

KIC

KS

PLA

NK

JUM

PIN

G JA

CK

S

LUN

GE

S

SWIM

MIN

G

STR

ETC

HIN

GJU

MP

S TO T

HE

SKY

CLO

UD

PLA

NK

SUIC

IDE

SHU

FF

LE

BIC

YC

LE K

ICK

S

YO

GA

BA

LLA

B C

RU

NC

H

SIDE

PLA

NK

HU

LA H

OO

PLE

G ST

RE

TCH

ES

WA

RR

IOR

PO

SER

EA

CH

FO

RT

HE

SUN

©20

14 FullyRaw

by Kristina. A

ll Rights Reserved.

Wake up!

Right when you w

ake up, start the day with 32 oz. of Lem

on Water

Wait 20

minutes and then have breakfast.

Breakfast

For Breakfast, drink a 32. oz jar of juice of your choice. Today, I recom

mend

32. oz. of Orange Juice to start the day! It is supersim

ple and energizing, and you can add m

int leaves for an infusion!

LunchLunch is a 32. oz jar of m

y FullyRaw Peary Berry Sm

oothie! This will get

things moooving. If any of these ingredients do not w

ork for you, you can also try the FullyRaw

Tropical Twist Sm

oothie!

- 5 Pears- 1-2 C

ups of Blueberries

- 1 Cup of D

e-stemm

ed Kale- Sm

all handful of dates (approx 10)

Dinner

Dinner begins w

ith a small fruit platter of 3-4 m

angoes and half a pineapple (or any other fruit of choice) follow

ed by a large Rainbow

Salad with an orange juice-avocado dressing.

MY

RAIN

BOW

SALA

D:

- 2 heads of leafy greens (I chose kale and rom

aine)- 1-2 chopped bell peppers- 1 cup sliced pineapple- 1 cut cucum

ber- 1-2 cups berries of your choice (I chose raspberries)- H

andful of cherry tomatoes

- Quarter of one avocado

MY

ORA

NG

E AVOC

AD

O

Meal P

lan

SALA

D D

RESSIN

G:

- 2-3 cups of freshly squeezed orange juice (or blended if it has no seeds)- Q

uarter of one avocado- O

ptional: small handful of an herb

like mint, oregano, basil, or cilantro!

DA

Y O

NE

| FU

LL

YR

AW

.CO

M14 D

ay Body R

eset Program

E-Book

| DA

Y O

NE

CardioStart w

ith a 20 m

inute Walk/Jog or Run!

100 Waterm

elon SquatsYou heard m

e! Grab a m

edicine ball or even better, a G

IAN

T WATERM

ELON

, and get squatting. Take breaks if you need it! H

aving a good booty takes effort!

Tumm

y TucksD

o 3 sets of 25 Tumm

y Tucks

Workout G

uide

DA

Y O

NE

1Remember, change takes time. The more of a lifestyle this becomes to you, the more sustainable it will be for you! This isn’t just a diet, but it’s a lifestyle! It’s about food, exercise, sunshine, positive self-affirmation, community, sleep, rest, love, and more!

Stretch!W

hen you’re done, stretch it out by touching your toes, practicing dow

nward dog, and doing any other stretches

that feel comfortable to you!

Cool Dow

nIf you feel com

fortabe enough, finish your w

orkout with a 20

minute w

alk. A

re you FEELING

IT?!

DA

Y O

NE

1

Workout G

uide D

AY

TW

O

2Jump R

ope!10

Sets of 100

(That’s no typo!)

100 Waterm

elon SquatsYou heard m

e! Grab a m

edicine ball or even better, a G

IAN

TWATERM

ELON

, and get squatting. Take breaks if you need it! H

aving a good booty takes effort!

50 Chest Kicks

OR

3 x 1 minute P

lanks D

o 3 sets of 25 Tumm

y Tucks

Cool Dow

n

Finish with a 30

minute optional w

alk or jog to cool dow

n.

©20

14 FullyRaw

by Kristina. A

ll Rights Reserved.

Wake up!

Right when you w

ake up, start the day with 32 oz. of lem

on water.

Feel free to add in fruits or herbs of choice! Today, I have chosen lem

on and cucumbers.

Breakfast

Today we are having 32 oz of M

y Secret Soulshine Juice! If you w

ant to drink 64 oz, go for it! This juice is amazing, alkalizing, and

energizing! This juice will give you the FullyRaw

glow! G

et ready for clear skin, shiny hair, and flat bellies! G

ood oldie video here!

ING

REDIEN

TS FOR

MY

MY

SEC

RET SO

ULSH

INE JU

ICE

- 5-7 Honeycrisp or Pink Lady A

pples- Juice of 2-3 Lem

ons or Limes

- 5-6 Stalks of Celery

- 1 Cucum

ber- H

alf Head of Rom

aine- 1 H

ead of Kale- Place all ingredients through a juicer and begin to w

atch your Soul Shine!

LunchLunch is the FullyRaw

Banana C

elery Smoothie! Sw

eet! This sm

oothie is SO easy that it literally has only 2 ingredients! It is sim

-ple, affordable, quick, and delicious! B

lend 7-8 bananas with 3-4

stalks of celery. I typically use 1 stalk of celery per every 3 bananas. Peel the bananas, place them

into your blender, add in the celery, blend, and enjoy! This sm

oothie is carbohydrate rich, and the celery adds a balance of sodium

. It may quickly becom

e one of your favorites!

Dinner

Dinner is a fruit appetizer of either 6-7 sliced oranges w

ith a pound of straw

berries! If this doesn’t sound appetizing to you, then you can do a fruit platter of any fruit that you desire like berries, kiw

i, pineapple, mango, or pears.

Your appetizer is followed by an abundant A

sian salad w

ith orange sesame dressing!

ING

REDIEN

TS FOR TH

E ABU

ND

AN

T ASIA

N SA

LAD

: - 2 heads of leafy greens like kale, spinach, or rom

aine chopped- 1 red bell pepper- H

alf one yellow bell pepper

- 1 cup purple or green cabbage (optional)- O

ptional: baby bok choy and snap peas! YU

M!

- Quarter head of one broccoli (m

ore if desired)- 1-2 cups of cherry tom

atoes!

ING

REDIEN

TS FOR TH

E ORA

NG

E SESAM

E DRESSIN

G:

- 3 cups of fresh orange juice- 2 Tbps. of raw

, unhulled sesame seeds

- Juice of half a lemon

- Optional: handful of herb of choice!

- Optional: handful of green onion or chives

Meal

Plan

DA

Y T

WO

2

DA

Y T

WO

| FU

LL

YR

AW

.CO

MT14 D

ay Body R

eset Program

E-Book

| DA

Y T

WO

©20

14 FullyRaw

by Kristina. A

ll Rights Reserved.

TO

AV

OID

!

Salt M

akes you retain water. N

atural sodium can be found in things like celery, sw

iss chard, tomatoes, etc. So-

dium that has to be dried is not natural. N

ot all salt is created equal, and most is highly processed. Eating

salt can increase blood pressure, and the higher your blood pressure, the greater the strain on your heart, arteries, kidneys and brain. This can lead to heart attacks, strokes, dem

entia and kidney disease.

Oil &

Fat

Whether you are eating raw

or cooked, a high fat diet is not optimal for thriving health. O

ils in large quantities are extrem

ely unnatural. One tablespoon can have up to 14g of fat and 120

calories. It is a condensed source of fat. W

hy not have the natural fat from unprocessed foods—

avocado or durian, for exam

ple. It is one less step in the man-m

ade process. Most oils are loaded w

ith trans-fats which can

create massive inflam

mation in the body as w

ell as diseases, like heart disease, cardiovascular disease, cancer, diabetes and obesity. If you’re going to use oil, the tw

o most recom

mended oils that I suggest

are raw, cold-pressed olive oil or coconut oil. I prim

arily use coconut oil on my skin and nothing else.

Dairy

Yes, this includes cheese. We are the only anim

als on the planet that drink another animal’s m

ilk. It is said to contain not only Blood and pus, but also m

any hormones from

the animals from

the food they are fed. Eating large am

ounts of dairy is also linked with osteoporosis, heart disease, constipation, and m

ore. Most

people are lactose intolerant but do not even realize it! By simply giving up dairy you can reduces aller-

gies, drop weight, and get clear skin! N

ot to mention, giving up dairy helps to prevent anim

al cruelty. There are m

ore dairy alternatives available now than ever before. Sw

itch out your milk for alm

ond milk!

Meat

Do you know

that your meat m

ay have superbugs in it? A recently released report from

the FDA

found that of all the raw

ground turkey tested, 81% w

as contaminated w

ith antibiotic-resistant bacteria. Ground

turkey wasn’t the only problem

. These bacteria were found in som

e 69% of pork chops, 55%

of ground beef and 39%

of chicken. Antibiotics are used in livestock to m

ake them grow

faster and to prevent dis-ease. Som

e 29.9 million pounds of antibiotics w

ere sold in 2011 for m

eat and poultry production–compared

with the 7.7 m

illion sold for human use, according to the Pew

Charitable Trusts–and that num

ber has been on the rise. A

lso, meat has N

O fiber in it, w

hich means that it w

ill take a lot longer to move through your

system. D

o you want that sitting in your system

at 98.6 degrees for more than a w

eek?

Gluten A

book that I highly recomm

end is a called Grain D

amage by D

r. Douglas G

raham; N

ot only are grains or gluten, difficult to digest, but also they are not environm

entally friendly. Most people have gluten

intolerance. You can reduce allergies, inflamation, and acne by cutting it out of your diet. W

hen you give up gluten, you w

ill boost your health and your energy! Your hormones and w

eight will naturally balance, and

your uncontrollable cravings to overeat will vanish. You w

ill also absorb more of the nutrients in your food.

Top 5 Foods

Your body is a temple! Show it love by RESPECTING and honoring it with GOOD

FOOD. I have faith that you can, now you have to have that faith too!

©20

14 FullyRaw

by Kristina. A

ll Rights Reserved.

Workout G

uide

Wake up!

Start your day with 32 oz w

ith fruit-infused water (V

IDEO

). B

reakfastB

reakfast is 32. oz of my W

atermelon Juice Secret! M

y favorite video of all tim

e here! To make this recipe, cut up

a half to a whole w

atermelon, cut off the rind as w

ell, and blend the m

elon. Then, strain this “smoothie” until it be-

comes a sm

ooth, sweet juice. Pour it into a jar and add in

mint and basil. Voila! Enjoy!

LunchLunch is m

y FullyRaw Tropical Paradise Sm

oothie or sim

ply 800

calories of fruit on the go! - 5 O

ranges- H

alf of One Pineapple (M

ore if desired)- 1 Peeled and Sliced M

ango- 1 C

up of De-stem

med Kale

- 1 Small H

andful of Cilantro

DA

Y T

HR

EE

| FU

LL

YR

AW

.CO

M14 D

ay Body R

eset Program

E-Book

| DA

Y T

HR

EE

DA

Y T

HR

EE

3Today’s w

orkout is cardio heavy! I want you to be creative. Try a 30

minute IN

SAN

ITY w

orkout, or the Kayla Itsines w

orkout guide that is easily downloadable and am

azing! I am going to run m

y usual 6 m

iles, and I ask that you complete a 30

minute w

alk or jog along with these exercises listed below

!

Cardio! Start out w

ith a 30 m

inute walk/jog/run

30 Minute W

orkout

Waterm

elon Squats3 Sets of 25....O

R

Knee Tucks

Sets of squats or knee tucks (3 sets of 25),

Pineapple Curls

3 Sets of 25

3 x 1 minute P

lanks D

o 3 sets of 25 Tumm

y Tucks

Meal

Plan

DAY

THR

EE

3D

innerD

inner is 5-7 medium

size peaches and a pound of strawberries

followed by a large Rainbow

Salad with a Tom

ato Tahini Dressing!

ING

RED

IENTS FO

R TH

E SALA

D:

- 2 heads of leafy greens like romaine, spinach, or kale

- 1 red bell pepper- 1-2 sliced ripe m

angos- 1 cup of cherry tom

atoes- 2 rom

a tomatoes

- A few

handful of strawberries to taste

ING

RED

IENTS FO

R TH

E TOM

ATO TA

HIN

I DR

ESSING

:- 4-5 C

ups of Cherry Tom

ato or 4-5 Large B

eefsteak Tomatoes

- Cup to 1 C

up Raw Sesam

e Seeds or Raw Tahini

- Small Thum

b of Ginger

- 1 Cup D

iced Celery

- 2 Tablespoon Lemon Juice

- 1 Garlic C

love

©20

14 FullyRaw

by Kristina. A

ll Rights Reserved.

Wake up!

Start your day with 32 oz w

ith fruit-infused water (V

IDEO

). Then, treat yourself w

ith 32 oz. of young coconut water!

LunchLunch w

ill be a mega EPIC

juice or smoothie w

ith a recipe that I w

ill show you today! Pick your favorite one here:

THE FU

LLYRAW

GLO

W STIC

K JU

ICE:

- 1 pound carrots - 5-6 apples- 1 C

ucumber

- 3-4 stalks of celery

THE FU

LLYRAW

TRO

PICA

L MA

NG

O BA

NA

NA

SMO

OTH

IE:3-4 m

angos4-5 speckled ripe bananas3-4 leaves of kale1 cup of coconut W

ater

THE FU

LLYRAW

SUPER

SWEET PIN

K SM

OO

THIE:

- 1 cup of strawberries

- Half of one pineapple or approx. 2-3 cups

- 1.5 cups of coconut water

- 2 cups of orange juice

NO

TE: Keep in mind you can m

ake these combinations as

simple or as com

plex as you like! You can simply blend ba-

nanas with dates and w

ater if that makes you happy and if

it’s accessible or affordable to you. Do w

hat works for you!

DA

Y F

OU

R | F

UL

LY

RA

W.C

OM

The 14 Day B

ody Reset P

rogram E-B

ook | D

AY

FO

UR

Workout G

uide D

AY

FO

UR

4

Meal

Plan

DAY

FOU

R

4

Walk if off!

Go for a 45 m

inute walk (Jog or run if you prefer).

Lunges - 3 Sets of 25

Swim

ming Exercises

Do a few

laps in the pool

Yoga/Pilates Stretches

Dinner

Dinner is a Tropical Fruit Salad w

ith a Hem

p Seed Dressing!

ING

RE

DIE

NT

S FOR

TH

E T

RO

PIC

AL SA

LAD

:- 1 head of greens of your choice (rom

aine, kale, spinach) covered with:

- 4-5 sliced ripe mango O

R 7-10 sliced oranges

- 1 cup berries of choice (I used blackberries)- handful of cilantro- O

ptional: 2-3 kiwis

- 2 cups cherry tomatoes

- 1 cucumber sliced

- Any other ingredient that you w

ish! IN

GR

ED

IEN

TS FO

R T

HE

HE

MP

DR

ESSIN

G:

- 2 tablespoons of hemp seeds

- 1 cup of orange juice (or 2 tablespoons of lem

on juice with w

ater)- O

ptional: green onion or chives- A

mazing tw

ist: add a few sprigs of rosem

ar y

©20

14 FullyRaw

by Kristina. A

ll Rights Reserved.

Wake up!

Start your day with 32 oz lem

on water!

Breakfast

MELO

N! A

half a waterm

elon or 1-2 cantaloupes depending on the size!

LunchLunch w

ill be the FullyRaw Ice C

ream D

ream Sm

oothie or a B

anana Celery Sm

oothie!

DA

Y F

IV

E | F

UL

LY

RA

W.C

OM

The 14 Day B

ody Reset P

rogram E-B

ook | D

AY

FI

VE

Workout G

uide D

AY

FIV

E

5

Meal

Plan

DA

Y F

IVE

5

Cardio!Start your w

orkout with a 20

minute

WA

LK/JO

G O

R RUN

!

100 Waterm

elon SquatsG

rab a medicine ball or a G

IAN

T waterm

elon

20 Minute B

ike Ride

This is OPTIO

NA

L

OR

Swim

! D

o a few laps in pool

Dinner

Dinner w

ill start with approx. 7 peaches or nectarines,

followed by this H

eavenly Peach Avocado Salad!

ING

RE

DIE

NTS:

- 1-2 heads of leafy greens (like kale, rom

aine, or spinach)- 4-5 peaches- 1-2 red or rainbow

bell peppers- 1/3 to half of one avocado- C

herry tomatoes! (as m

any as you wish!)

- Any herbs of choice like basil or cilantro

©20

14 FullyRaw

by Kristina. A

ll Rights Reserved.

Wake up!

Start your day with 32 oz. of fresh fruit-infused w

ater. Today is straw

berries and blueberries soaked overnight in filtered w

ater. The best part about this drink is getting to eat the fruit at the end!

Breakfast

is 32. oz. of my FullyRaw

Sunburst Juice! Fun video here! This juice is beneficial because it is high in B

romelain, V

itamin C

, V

itamin K

, Vitam

in A, and …

*sparkle!* It is known to help w

ith inflam

mation, arthritis, acne, digestion, and m

igranes. It is pow

er-house packed with sim

ple carbohydrates to keep you energized throughout the day, and it even gives you that special raw

glow that you seek!

ING

RE

DIE

NT

S:- 1-2 Large Pineapples, Sliced- 5-7 Pink Lady for Fuji A

pples- Juice of 7 O

ranges- Juice of 1 Lem

on- 3-4 Leaves of Kale- Run all ingredients through your juicer, strain, and enjoy!

Lunchis a m

ono-meal of nectarines, peaches, or m

ango! A

pproximately 10

nectarines, 10 peaches, or 4-5 m

angoes!

DA

Y S

IX

| FU

LL

YR

AW

.CO

M

Appetizer

is a satisfying platter of pineapple, berries, and a 16 oz glass of freshly squeezed orange juice!

Dinner

is a Rainbow Salad w

ith a Sweet B

eet “V

inagarette.”

ING

RE

DIE

NTS FO

R TH

E SA

LAD

:- A

pprox. 1-2 heads of leafy greens like romaine,

kale, spinach, etc.- 1-2 colorful bell peppers- C

herry Tomatoes

- Swiss stem

s- 1 cup purple cabbage- 1 cucum

ber sliced- Shredded carrots- A

ny other desired ingredient!

SWE

ET

BE

ET V

INA

GA

RE

TTE

:- 2-3 cups of orange juice- 1/4 cup of sesam

e seeds (or hemp seeds optional)

- A squirt of fresh lem

on- O

ne large piece of sliced beet (to turn it pink!)

The 14 Day B

ody Reset P

rogram E-B

ook | D

AY

SI

X

Meal

Plan

DAY

SIX

6

Cardio!Start your w

orkout with a 20

minute

WA

LK/JO

G O

R RUN

!

100 Jumping Jacks

Workout G

uide D

AY

SIX

6P

lanks3 sets x 1 m

inute

100 Rope Jum

psO

ptional!

©20

14 FullyRaw

by Kristina. A

ll Rights Reserved.

Eat Fruit

Satisfy your need for carbohydrates! W

hen you are satisfied, you won’t

crave anything else. I know it m

ay feel like your eating a LO

T when you

first go FullyRaw, but keep in m

ind these foods are high in w

ater content but low

er in calorie. I’m giving you

permission to eat m

ore! I want to be

very clear that I am telling you to EAT

MO

RE RAW FO

OD

S, not deprive yourself w

hen you have a craving. You sim

ply need to eat the RIGH

T foods for you! W

ouldn’t you rather eat raw food

than stuff yourself with junk food that

will leave you regretful later?

Mono-M

eal It!W

hen you can, mono-m

eal because it helps to im

prove digestion and elimination

and helps you identify when you are full.

Eliminate A

ddicting F

oods Elim

inate addicting foods that cause belly bloating! Starches, fats, salts, artificial sw

eeteners, meat, dairy and

sodas/carbonated drinks. Replace these w

ith FullyRaw foods/juicy fruits such as:

melons, apples, pears, oranges, grapes,

cucumbers, m

angoes, tomatoes, or leafy

greens such as kale, romaine, spinach,

arugula, veggies of your choice. Pro-cessed “foods” are all artificial or highly processed and very difficult for the body to digest, w

hich creates gas in the diges-tive track and causes that belly bloat!

Talk About It

Speaking of how you w

ill feel later.... THIN

K A

BO

UT H

OW

YO

U FEEL A

FTER YO

U EAT

JUN

K FO

OD

. Thinking about eating something is different than acting upon it! W

hen I first w

ent raw, I w

ould get cravings, and I would think about H

OW

I would feel after eating it. It

was an instant turn off for m

e.

ExerciseExercise takes aw

ay your appetite, and it can distract you. It gets you focused on a positive w

ay to get lean and in shape rather than sitting at home thinking about food. G

et outside, get fresh air, and spend tim

e in nature. It’s very healing.

Learn the SignsLearn your true signs of hunger and B

E STRON

G! I know

that when I am

hungry, I feel true hunger in the back of m

y throat, and my w

hole mouth w

ith start to salivate. My body w

ill let m

e know it needs fuel! M

y stomach w

ill most likely be flat and em

pty. I leave about 5-7 hours betw

een my m

eals, and I don’t snack. I know w

hen I am hungry, and I w

ill eat until my heart’s

content. I eat enough to get me to the next m

eal. Learn your true signs of hunger and be STRO

NG

enough to respect and honor them!

Water

Drink a LO

T of water to stay hydrated; how

ever be sure to always drink w

ater 30 m

inutes before your m

eals. I recomm

end a BIG

glass of at least 32 ounces when you first w

ake up. If you eat during or after m

eals, this dilutes your digestive juices which equals less efficient

digestion.

Relax

GO

RELAX

. Get a m

assage! When you are relaxed and m

ore at peace, you are emotionally

and physically in a better place. You won’t have that desire to nervously m

unch and your m

uscles won’t be as tense or bloated because you are relaxed.

Self LoveSELF A

FFIRMATIO

N, B

OD

Y-LOV

E, AN

D TH

ERAPY. W

ork on yourself. Get to the root

of the problem. If you are very em

otional at this part of your life, you may be em

otionally eating and not eating because you are physically hungry. It m

ay take a bit of work to really

hone in and focus on the issues or struggles before you, but I have faith in your, I am here for

you, and I know that you can get through this!

Eat EarlyEat earlier! Late night m

unching is dangerous if you aren’t eating FULLY

RAW. W

hen you eat earlier, you can spend the rest of your night relaxing and doing other things.

Respect Your B

odyYour body is a tem

ple! Show it love by RESPEC

TING

it and honoring it with G

OO

D FO

OD

. I have faith that you can, now

you have to have that faith too!

The 14 Day B

ody Reset P

rogram E-B

ook

BE

AT

TH

E B

ellyB

loat!

©20

14 FullyRaw

by Kristina. A

ll Rights Reserved.

Wake up!

Start your day with 32 oz. of lem

on or fruit infused w

ater.

Breakfast

is 32 oz of the FullyRaw Jungle Juice! Epic video recipe

here! This juice is basically 2 pounds of grapes with 1

bundle of kale (less kale if you want it to be sw

eeter). This juice is packed w

ith good carbs to you enough energy for these 3 w

orkouts

ING

RE

DIE

NTS:

- Bundle of G

reen, Red, and Black G

rapes! - Juice of 4-5 Tangelos- 1 Sm

all Bunch C

ilantro- 5 H

oneycrisp/Fuji Apples

- Small H

ead Dinosaur Kale (3-4 Leaves)

- Half a Pineapple

- Juice of 1 Lime

DIR

ECT

ION

S:Run all ingredients through your juicer, strain, and pour into your glass of choice! For this recipe, I used a coconut for extra tropical flare!

LunchLU

NC

H is sim

ple: 7-8 Bananas in a sm

oothie w

ith coconut water or 7-8 large m

angoes.

DA

Y S

EV

EN

| FU

LL

YR

AW

.CO

MThe 14 D

ay Body R

eset Program

E-Book

| DA

Y S

EV

EN

Meal

Plan

DAY

SEVEN

7

Cardio!Start your w

orkout with a 20

minute w

alk, jog or run!

Stretches LE

G STR

ETC

HE

S R

EA

CH

FOR

THE

SUN

W

AR

RIO

R P

OSE

DO

WN

WA

RD

DO

G

Jump to the Sky

3 Sets x 10 W

orkout Guide

DAY

SEVEN

7Suicide Shuffl

e/Sprints 3 Sets x 10

Cloud Planks

3 Sets x 1 Minute

100 Waterm

elon Squats

Dinner

Dinner is 3-5 cups of freshly squeezed orange follow

ed by a rom

aine cucumber salad w

ith a tomato, m

ango, bell pepper dressing! Y

UM

!

ING

RE

DIE

NTS FO

R T

HE

SALA

D:

- 2 heads of romaine (or any other green of your choice)

- 2-3 cucumbers spiralized or m

andolin sliced into your salad- 2-3 cups of cherry tom

atoes!- A

ny other toppings that you desire! IN

GR

ED

IEN

TS FOR

TH

E D

RE

SSING

:- 1 M

ango- 2-3 Rom

a Tomatoes or 1 B

eefsteak Tomato

- Half of one Yellow

Bell Pepper

- Blend, pour over salad, and enjoy!

©20

14 FullyRaw

by Kristina. A

ll Rights Reserved.

Wake up!

Start your day with 32 oz. of berry-licious w

ater.

Breakfast

is 32 oz of the FullyRaw Love Elixir Juice or any other

juice of your choice

ING

RE

DIE

NTS: V

IDEO

HERE!

- Half to one pineapple (3-4 cups)

- 5-7 mini blood oranges

- 1-2 cups of strawberries

- 4-5 pink lady or fuiji apples- 1 tsp of rose w

ater

LunchLU

NC

H is the B

AN

AN

A N

ICE C

REAM

that we are go-

ing to be making today! It’s like m

agic in a bowl!

ING

RE

DIE

NTS:

- 8-9 frozen bananas- 1-2 cups of sliced berries- D

ates if you desire a sweeter taste!

- Blend, bow

l, serve! DA

Y E

IG

HT

| FU

LL

YR

AW

.CO

MThe 14 D

ay Body R

eset Program

E-Book

| DA

Y E

IG

HT

Meal

Plan

DAY

EIGH

T

8

Cardio!Start your w

orkout with a 20

minute w

alk, jog or run!

Stretches LE

G STR

ETC

HE

S R

EA

CH

FOR

THE

SUN

W

AR

RIO

R P

OSE

DO

WN

WA

RD

DO

G

Jump to the Sky

3 Sets x 10 W

orkout Guide

DAY

EIGH

T

8Suicide Shuffl

e/Sprints 3 Sets x 10

Cloud Planks

3 Sets x 1 Minute

100 Waterm

elon Squats

Dinner

DIN

NER starts w

ith an appetizer fruit plate of berries, m

ango, pears, and peaches and then ends with a huge

Purple Cabbage Rainbow

Salad with a Sw

eet Beet

Vinaigrette!

ING

RE

DIE

NTS FO

R TH

E B

EE

T VIN

AIG

RE

TTE

:- 2 cups orange juice- 1 tbps. sesam

e seeds- 1/4 of one beet- handful of chives- H

int of lemon or lim

e juice!

©20

14 FullyRaw

by Kristina. A

ll Rights Reserved.

Q&

ABelow

is just a sample of frequently asked questions and answ

ers from

our viewers.

Q. W

HER

E DO

I GET M

Y PR

OTEIN

?

A. This is m

y number one m

ost popular question and to get the full answ

er, I have designated an entire video to this topic here.

Q. D

O SM

OO

THIES G

O BA

D IF Y

OU

MA

KE TH

EM TH

E NIG

HT BEFO

RE?

A. The short answ

er, Yes. Oxidation w

ill occur that changes the taste, nutrient value, and color after an hour.

Q. TH

E REC

OM

MEN

DED

AM

OU

NTS A

RE W

AY TO

O LA

RG

E FOR

ME.

I AM

GETTIN

G EN

OU

GH

CA

LOR

IES, IS THIS O

KAY

?

A. Y

ES. I am giving you recom

mendations for the fastest results and giving

you something to w

ork towards and to strive for. The last thing I w

ant is for you to feel hungry or tired. Eat until you are com

fortable.

Q. I R

EAD

THAT IT IS N

OT A

GO

OD

IDEA

TO M

IX SW

EET FOO

DS

WITH

ACID

IC FO

OD

S. IS THIS C

OR

REC

T?

A. Yes, this is correct. C

heck out my video on food com

bining here!

Q. D

O Y

OU

GET TIR

ED FR

OM

CH

EWIN

G?

A. O

f course! But, eventually I got used to it and it does get easier!

Q. H

OW

DO

I EAT SUC

H LA

RG

E AM

OU

NTS?

A. It w

ill take a few w

eeks to make this adjustm

ent and you do need to eat m

ore to get all the calories you need. I also want to rem

ind you that your stom

ach is a muscle and it w

ill expand as you go.

To hear all the questions please watch the video here!

The 14 Day B

ody Reset P

rogram E-B

ook

“Eating FullyRaw is SO important for your body to help you get fit. When you are as active as you are now, FullyRaw foods are highly nutritious and alkalizing for your body. This helps recovery time (less sore, no cramps, higher energy, etc.).

If you are struggling to make it through this challenge, remember that you are doing this for yourself because YOU LOVE YOU! You want to be the BEST you possible. KEEP GOING STRONG! You got this!”

©20

14 FullyRaw

by Kristina. A

ll Rights Reserved.

Wake up!

Start with 32. oz of chilled lem

on water.

This is refreshing and helps to jump start your system

!

Breakfast

Breakfast is a B

eet Carrot G

inger Juice!

ING

RE

DIE

NT

S:- 2-3 m

edium sized beets

- 5 pound bag of carrots- O

ne large thumb of ginger

- Juice of one lime

LunchLunch is 1-2 lbs. of grapes. If you are less active, one pound w

ill be sufficient, but if you are active and still hungry afterw

ards, please eat until you are satisfied!

DA

Y N

IN

E | F

UL

LY

RA

W.C

OM

The 14 Day B

ody Reset P

rogram E-B

ook | D

AY

NI

NE

Meal

Plan

DAY

NIN

E

9

Cardio!Start your w

orkout with a 20

minute w

alk, jog or run!

Stretches LE

G STR

ETC

HE

S R

EA

CH

FOR

THE

SUN

W

AR

RIO

R P

OSE

DO

WN

WA

RD

DO

G

Jump to the Sky

3 Sets x 10 W

orkout Guide

DAY

NIN

E

9Suicide Shuffl

e/Sprints 3 Sets x 10

Cloud Planks

3 Sets x 1 Minute

100 Waterm

elon Squats

Dinner

Dinner starts w

ith an appetizer of mango, apricots,

peaches, and berries. The main course is kale tacos

with a m

ango gazpacho or a mango sauce! Learn

how to m

ake Kale Tacos here! IN

GR

ED

IEN

TS FOR

THE

MA

NG

O G

AZPA

CH

O:

- 2 large mangos

- 1 bell pepper- 2 stem

s green onion- O

ptional: cilantro- H

andful of cherry tomatoes

- Any other ingredient that you w

ish that you would

typically add to a salsa.- Place all ingredients into a food processor and m

ix until it reaches the consistency you desire. Scoop this into your kale, w

rap, and enjoy!

©20

14 FullyRaw

by Kristina. A

ll Rights Reserved.

WH

EN

YO

U A

RE

HE

ALTH

Y O

N TH

E IN

SIDE

, YO

U G

LOW

ON

THE

OU

TSIDE

! O

ne of the reasons that eating FullyRaw is SO

important is because raw

foods are high w

ater content foods. They are hydrating and are essentially “moisturizing” foods for your

skin because they keep your body hydrated and plush. If you were totally dehydrated, you

would look like a prune. W

hen you eat the right foods, your body is able to cleanse toxins appropriately and becom

e clearer. The cleaner that you are on the inside, the CLEA

RER

that you will be on the outside! M

any people do not realize that your skin is the largest organ of your body, and it is one of your largest portals of elim

inations of toxins from your body.

Not everything for skin care has to do w

ith putting something O

N your skin. W

hat you eat is skincare! W

atch your skin glow from

the inside out!

PEO

PLE

ALW

AYS A

SK M

E W

HAT I W

EA

R FO

R SU

NSC

RE

EN

. I do not w

ear typical sunscreen. I prefer not to put chemicals on m

y skin. My rule is that I only

put products on my skin that I can eat. I use coconut oil on m

y skin everyday instead of lotions w

ith chemicals. U

se natural oils! If you put coconut oil on BEFO

RE you go into the sun, I have been told that this m

agical oil can also have skin protective abilites.

20 MIN

UTE

S OF SU

N TO

SKIN

DA

ILY!

I know m

any people say to stay out of the sun, but I recomm

end a simple 20

minutes of sun

daily to ensure that you get enough Vitam

in D. I believe that som

e sun can be good for you! If you get burned, you w

ere out in the sun for too long.

EX

FOLIATE

OR

USE

A SK

IN B

RU

SH

Use it in the direction going tow

ards your heart and work it in circular directions.

WE

AR

A H

AT H

ats protect your eyes from squinting to prevent w

rinkles.

USE

NAT

UR

AL O

ILS Instead of lotions, use oils like coconut oil, m

acadamia nut oil, avocado oil, cacao butter,

or even olive oil. These fats are good to rub on your skin. Put just enough to feel moisture. I

usually put it on before I go to sleep, and when I w

ake up the next morning I feel super soft.

VITA

MIN

E If you have dark circles under your eyes, get ahold of som

e vitamin E, and sim

ply dab it under your eye area. This w

ill help along with getting sleep!

DO

N’T SM

OK

E.

AVO

CA

DO

FAC

E M

ASK

S H

ave fun and make an avocado face m

ask! Once a m

onth take an avocado, mash it up, and

massage it on your face! You can add in cucum

ber too if you want to add som

e hydration or sim

ply place them on your eyes to helo w

ith dark circles. If you don’t feel comfortable w

ith that then try to find a vegan clay m

ask that you can apply. I do believe that FullyRaw foods m

ake the best natural face m

asks! ;)

MA

SSAG

E

Massage your face! M

assage is beneficial for more than just our backs. “A

facial massage

helps stimulate fibroblasts (or cells) in the skin to release collagen and restore elasticity that’s

lost as we age.” O

nce a week, give your face a little m

assage love.

FullyR

aw

Skin CareYour skin is one of the m

ost important

organs on your body, therefore, it’s vital to take proper care of your skin!

The 14 Day B

ody Reset P

rogram E-B

ook

©20

14 FullyRaw

by Kristina. A

ll Rights Reserved.

Wake up!

Start your day with 32 oz. of fruit-infused

water.

Breakfast

is 32 oz. of the FullyRaw D

reamsickle Juice!

VID

EO H

ERE.

DR

EAM

SICLE JU

ICE &

POP IN

GR

EDIEN

TS:- 5-8 Tangelos- 16 oz Raw

Young Coconut W

ater- 5 Fuji or G

ala Apples

- 5 Large Juicing Carrots

- Sliver of Vanilla Bean

- Run all ingredients through your juicer and enjoy!

LunchLU

NC

H is any m

elon of your choice. I chose a half of a large w

atermelon

today, and you can also choose cantaloupe, honeydew

, or any other variety m

elon!

DA

Y T

EN

| FU

LL

YR

AW

.CO

MThe 14 D

ay Body R

eset Program

E-Book

| DA

Y T

EN

Meal

Plan

DAY

TEN

10D

innerD

inner starts with a fruit appetizer platter

of mango, berries, peaches, or any other desired

fruit. The main course is m

y FullyRaw Pad Thai!

YU

M! W

atch the video here!

ING

RE

DIE

NTS FO

R PA

D TH

AI:

- 4-5 cups shredded zucchini- 2-3 cups of shredded carrots- 1 cup shredded red cabbage- 1 sliced red bell pepper- 1-2 cups of sliced m

ushrooms

- 1 cup bean sprouts- H

alf a cup chopped cilantro- 1 cup sliced scallions or green onion- Thum

b of ginger- Juice of one lim

e- Q

uarter cup crushed pistachios - Fresh m

int- O

ptional: Jalepeño SE

SAM

E G

ING

ER

DR

ESSIN

G:

- 3/4 cup raw, unhulled sesame seeds

- 1/2 cup fresh apple juice- 1/3 cup orange juice- 1/4

cup crushed pistacchios- 1/4

cup tamarind sauce

- 1 thumb fresh ginger

- Half to 1 lim

e squeezed

Workout G

uide D

AY TEN

10Cardio!Start your w

orkout with a 20

minute

walk, jog or run!

100 Waterm

elon Squats

20 Minute B

ike Ride

OR

Swim

Do a few

laps in the pool

©20

14 FullyRaw

by Kristina. A

ll Rights Reserved.

YO

UR M

EAL PLA

N

FOR TO

DAY

WILL B

E

What

I Ate

Today

ARE Y

OU

READ

Y?!

Wake up!

Start your day with 32 oz. of lem

on water.

Breakfast

is 32-64 oz. of Cantaloupe M

int Smoothie!

Simply blend a w

hole cantaloupe with a

small handful of m

int! Pour and enjoy!

LunchLU

NC

H is any m

elon of your choice. I chose a half of a large w

atermelon today,

and you can also choose cantaloupe, honeydew

, or any other variety melon!

Dinner

Starts with a sm

all fruit appetizer plate of pineapple and straw

berries. The main course salad is a rainbow

salad w

ith an orange hemp m

int dressing.

ING

RE

DIE

NTS FO

R TH

E SA

LAD

:- D

inosaur kale- C

herry tomatoes

- Red and orange bell peppers- D

iced celery- M

ango slices (I used 2 mangos)

- Diced carrots

- Any other fruit or veggie of choice!

ING

RE

DIE

NTS FO

R TH

E SA

LAD

DR

ESSIN

G:

- 2-3 cups of orange juice- 2 Tbps. of hem

p seeds- 4-5 leaves of m

int- O

ptional: 1 green onion or some chives

Workout G

uide D

AY ELEV

EN

11Cardio!Start your w

orkout with a 40

minute

walk, jog or run!

100 Jumping Jacks

Planks

3 x 1 minute

100 Rope Jum

ps This is optional!

DA

Y E

LE

VE

N | F

UL

LY

RA

W.C

OM

The 14 Day B

ody Reset P

rogram E-B

ook | D

AY

EL

EV

EN

DAY

ELEVEN

11

©20

14 FullyRaw

by Kristina. A

ll Rights Reserved.

Wake up!

Start your day with 32 oz. of lem

on water

or fruit-infused water.

Breakfast

is 32. oz of the FullyRaw Sunburst Juice!

VID

EO H

ERE!

ING

RE

DIE

NTS:

- 1-2 Large Pineapples, Sliced- 5-7 Pink Lady for Fuji A

pples- Juice of 7 O

ranges- Juice of 1 Lem

on- 3-4 Leaves of Kale- Run all ingredients through your juicer, strain, and enjoy!

Lunchis 32. oz of m

y Banana B

lackberry Basil Sm

oothie!

ING

RE

DIE

NTS:

- 6-7 ripe bananas (more if desired)

- 1 cup of blackberries- Sm

all handful of thai or cinnam

on basil (optional)

DA

Y T

WE

LV

E | F

UL

LY

RA

W.C

OM

Dinner

Starts with a m

ango appetizer! This can have 3-5 m

angos If you want another fruit, try peaches,

pears, oranges/pineapple, etc. The main dinner

course is The FullyRaw Burritos! V

IDEO

HERE!

ING

RE

DIE

NTS FO

R TH

E B

UR

RITO

:- Large C

ollards Leaves- 1-3 C

olorful Bell Peppers

- Half of O

ne Zucchini- O

ne Cucum

ber- 1-2 Shredded C

arrots- Juice of 3 Lem

ons- Tom

atoes (Beefsteak or C

herry)- Sm

all Bunch of C

ilantro- G

reen OnionsThe 14 D

ay Body R

eset Program

E-Book

| DA

Y T

WE

LV

E

Meal

Plan

DAY

TWELV

E

12

5 Tumm

y Toners!TH

E BIC

YC

LE - 3 Sets of 25Y

OG

A B

ALL A

B C

RU

NC

HES - 3 Sets of 25

PLAN

KS &

SIDE PLA

NK

S - 3 x 1 Minute

MO

UN

TAIN

CLIM

BER

S - 3 Sets of 25H

ULA

HO

OP

Workout G

uide

DIR

ECTIO

NS:

- Destem

the backend of your collard leaf enough to rem

ove the thick part of the stem- Lay out your leaf- B

lend the ingredients for the saucy spread! - Spread the A

wesom

esauce on the back of the leaf- C

hop/slice/dice all other ingredients and layer them

on top of the sauce on the leaf.- Top w

ith avocado, sprouts, or more sauce!

- Fold in the sides and wrap around the ends and

flip over the burrito “baby”. Cut it in half and Enjoy!

DAY

TWELV

E

12

- Few Leaves of A

rugula- A

lfalfa Sprouts- Tsp of C

umin

- Less than a Quarter C

up Sesam

e Seeds- Q

uarter of an Avocado- O

ptional: Red Onion, Spicy Peppers,

and Celery B

its

FOR

THE

AWE

SOM

ESA

UC

E!

- Half a Zuccini (m

ore if desired)- Less than the quarter cup of Sesam

e Seeds- Juice of 3 Lem

ons- Few

Sprigs of Green O

nion- 1 B

ell Pepper (preferably red)- O

ptional: Spicy Pepper

©20

14 FullyRaw

by Kristina. A

ll Rights Reserved.

Wake up!

Start your day with 32 oz. of lem

on water.

Breakfast

32. oz of my FullyRaw

V8 Juice. V

IDEO

HERE.

ING

RE

DIE

NTS:

- 5-6 Tomatoes

- 3-4 Stalks Celery

- Carrots w

ith Tops (1 Small B

unch)- Spinach (Large H

andful)- Italian Parsley (Large H

andful)- 1-2 B

eets with Tops

- Optional: Rom

aine- O

ptional: Watercress

DIR

ECTIO

NS:

- Run all ingredients through a juicer.- Strain through a strainer if desiring a sm

oother juice.- Pour into your glass and enjoy! LunchLunch w

ill be a citrus fruit platter of oranges, kiw

is, grapefruit, and any other type of citrus fruit that you desire! D

AY

TH

IR

TE

EN

| FU

LL

YR

AW

.CO

MThe 14 D

ay Body R

eset Program

E-Book

| DA

Y T

HI

RT

EE

N

Meal

Plan

DAY

THIRTEEN

13 D

innerD

INN

ER will start w

ith approx. 7 peaches or nectarines, follow

ed by this Heavenly Peach

Avocado Salad! NEW

VID

EO H

ERE!

ING

RE

DIE

NTS:

- 1-2 heads of leafy greens like kale, romaine,

or spinach- 4-5 peaches- 1-2 red or rainbow

bell peppers- 1/3 to half of one avocado- C

herry tomatoes! (as m

any as you wish!)

- Any herbs of choice like basil or cilantro

- Blend the peaches w

ith the avocado and the bell pepper, saving a few

ingredients for the toppings, pour on your m

ixed greens, and enjoy!

Cardio!Start your w

orkout with a 20

minute w

alk, jog or run!

Stretches LE

G STR

ETC

HE

S R

EA

CH

FOR

THE

SUN

W

AR

RIO

R P

OSE

DO

WN

WA

RD

DO

G

Jump to the Sky

3 Sets x 10 W

orkout Guide

Suicide Shuffle/Sprints

3 Sets x 10

Cloud Planks

3 Sets x 1 Minute

100 Waterm

elon Squats

DAY

THIRTEEN

13

©20

14 FullyRaw

by Kristina. A

ll Rights Reserved.

How

to Be Confident

in Your Body.

This is one of the most im

portant ways to regain your confidence. O

nce you let go of the mentality that you

“HAV

E” to be a certain way to be accepted or “perfect” then you free yourself from

that mental

captivity that brings you down! There is only 1 of you! You are unique and beautiful, and no one can be

YOU

better than YOU

! When you com

pare yourself to others, you diminish yourself and w

hat you can offer to the w

orld! When you stop com

paring yourself, you open up your heart to DISC

OV

ER yourself and becom

e the BEST YO

U possible! YO

U A

RE A G

IFT. BE YOU

RSELF!

Practice confident BOD

Y TA

LK. Your BOD

Y LA

NG

UA

GE SH

APES W

HO

YOU

ARE! It’s som

ething simple

that you can do that automatically shifts your m

ood. Stand tall, sit up straight, hold your shoulders back, tuck in your tum

my, and lift your chin up! B

e aware of how

you talk with your body and how

you present yourself to people. Be conscious of your body m

ovements, how

you position yourself! Practice some freeing

exercises like Open your arm

s to the sky! Open your heart! Stand strong! O

r, how about

flex those muscles!

I know this is easier said than done, but this is by far the m

ost important. Positive self-affirm

ations create your reality! I am

currently reading a book called Conscious Language by Robert Tennyson Stevens, and

it shares that our language and words shape w

ho you are. If everything you say were to com

e true, how

would you shift your language to reflect w

hat you want? It pulls you of of the “victim

” role and into the Pow

er of Choice.

Stand in front of the mirror everyday for just 3 m

inutes and look at yourself all over. Look at yourself in the eyes and say “I LO

VE YO

U, and I am

who I am

. I do what I do because I LO

VE YO

U. I C

LAIM

M

Y H

EALTH

VIC

TORY

!”

You have self-control. You have a choice! You may not be able to control the things that happen to you,

but you CA

N control your reaction and how

to respond or react to certain things. This is empow

ering! Your reaction is not giving into self-sabotaging patterns, it’s choosing to w

orkout instead of being a couch potato, it’s choosing success over failure. Take responsibility. If there is a change that you w

ant to make—

O

nly you can make it.

Put your best foot forward. If you roll out of bed each day and don’t take tim

e to groom yourself,

it can make you feel a bit insecure. Som

etimes, dressing your best can help boost your confidence!

Don’t m

ake excuses. Don’t avoid doing the scary thing. D

on’t judge people.W

hat you resist, PERSISTS! Be real and honest w

ith yourself. Stop making excuses and really adm

it to w

hat you need to work on and shift w

ithin yourself. It starts from w

ithin!

(Continued on follow

ing page!)

The 14 Day B

ody Reset P

rogram E-B

ook

STOP

CO

MPA

RIN

G Y

OU

RSE

LF

TO O

TH

ER

S

CH

AN

GE

YO

UR

PO

STU

RE

PR

AC

TIC

E P

OS

ITIV

E S

EL

F-TA

LK

MIR

RO

R L

OV

E

FO

CU

S O

N W

HA

T Y

OU

HA

VE

TH

E P

OW

ER

TO

CH

AN

GE

DR

ES

S N

ICE

LY

DO

TH

E 3

DO

N’T

DO

’S

©20

14 FullyRaw

by Kristina. A

ll Rights Reserved.

Wake up!

Start your day with 32 oz. of cucum

ber grapefruit or fruit-infused w

ater.

Breakfast

32. oz of my FullyRaw

Am

azing Orange Spinach B

asil Sm

oothie. V

IDEO

HERE.

ING

RE

DIE

NTS:

- The Low Fat Raw

Vegan Smoothie Recipe:

- 1 Pint of Fresh Squeezed Orange Juice

- 1 Cup Fresh Spinach

- Half to O

ne Cup of Fresh B

asil or Cilantro

LunchLunch w

ill be a citrus fruit platter of oranges, kiwis,

grapefruit, and any other type of citrus fruit that you desire!

DA

Y F

OU

RT

EE

N | F

UL

LY

RA

W.C

OM

The 14 Day B

ody Reset P

rogram E-B

ook | D

AY

FO

UR

TE

EN

Meal

Plan

DAY

FOU

RTEEN

14

Cardio!Start your w

orkout with a 20

minute w

alk, jog or run!

Stretches LE

G STR

ETC

HE

S R

EA

CH

FOR

THE

SUN

W

AR

RIO

R P

OSE

DO

WN

WA

RD

DO

G

Jump to the Sky

3 Sets x 10 W

orkout Guide

Suicide Shuffle/Sprints

3 Sets x 10

Cloud Planks

3 Sets x 1 Minute

100 Waterm

elon Squats

DAY

FOU

RTEEN

14 Dinner

Will be m

y new favorite AV

OC

AD

O

MA

NG

O N

OO

DLE SA

LAD

! YAY!

VID

EO H

ERE!

ING

RE

DIE

NTS:

- 5-7 zucchinis- 4-5 m

angoes- 3-4 green onion tops- 1 Tbs. fresh rosem

ary- 1/3 an avocado

DIR

ECT

ION

S:- Spiralize your zucchinis and place them

in a bowl.

- Then, blend the rest of the ingredients and pour the m

ango dressing over your noodles. - M

ix in together and top with som

e green onions or chives. Enjoy!

How

to be Confident in Your Body (continued)

If you are a giver, then you know it’s easy to get lost trying to please everyone else other than yourself.

If order for you to be the best you possible, it’s necessary to spend time w

ith YOU

! How

are you feeling inside? H

ow does your body feel physically today? G

ive yourself time and attention to m

eet your own needs.

Gratitude can shift A

NY

mindset or m

ood. Think of ALL that you are grateful for. Today, I am

grateful for my

life. I am grateful for m

y friends. I am grateful for m

y health and changing my life. If I still have air in m

y lungs at the end of the day and the people around m

e who I love, that is all that m

atters.

You can do this! If you want to achieve som

ething, write it out and create a plan. A

chieving a goal is 90%

planning and 10

% execution.

FO

CU

S O

N Y

OU

R O

WN

NE

ED

S A

ND

WA

NT

S

GR

AT

ITU

DE

IS T

HE

AT

TIT

UD

E!

PL

AN

AN

D M

AK

E R

EA

LIST

IC G

OA

LS

©2014 FullyRaw by Kristina. All Rights Reserved.©2014 FullyRaw by Kristina. All Rights Reserved. FullyRaw.com