Download - 14Day Body Reset
“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