refresh

to

refresh Challenge your mind, body, and soul to refresh your state of mind, nutritional awareness, and movement of body all designed to transform the individual towards learning to love yourself enough to be HEALTHY.

with

Coach Robbin

HealthyLoving is learning to love YOURSELF enough to be healthy. Wellness is more than just going to the gym or starting yourself on a new diet. Being healthy involves taking care of your mindfulness, understanding what foods you’re eating and why, and movement of the body. All of these components treat the WHOLE self and work together to create a better you. This challenge involves helpful resources, a meal plan, and tips to help you complete this challenge successfully. Allow me to walk beside you on this journey as we learn more about ourselves, nutrition, and our bodies. So let’s start this new year off with a BANG and get ready to put some work in! Your happiness truly is a reflect of your actions. Love and Blessings,

Coach Robbin

goals

What has been successful for you in the past when you are starting a new project or diet?

Before you begin this challenge, reflect on what’s worked for you in the past and what hasn’t in regards to changing your behavior. Take a few minutes and write down your reflections and specific goals that you would like to achieve during these 7 days.

What didn’t work for you in the past when you were starting a new project or diet?

What are THREE specific goals that you would like to accomplish during this challenge?

sunday meal prep The biggest key to success when it comes to eating a healthy diet is prepping your meals. By preparing our foods during the challenge, it will keep you on a structured plan that will prevent you from stepping outside of boundaries. “Proper planning and preparation prevents poor performance” - Stephen Keague

HELPFUL TIPS FOR MEAL PREP

•Use the shopping list provided to stay on track with meals •Buy what you need for the week, don’t stray away and buy additional ingredients •Dice/cut veggies, garlic, and onions day before so meal prep won’t be so overwhelming and tiresome •Identify what meal containers will work best for you during the 7 days •When buying seeds and nuts (pumpkin, sunflower, etc.) in the stores, locate the bulk bins to reduce in cost and overconsumption •Buy fish that is wild caught, grass fed and hormone free for chicken, turkey, and beef •Buy organic produce if possible, if not, look for spray-free produce •Purchase produce from farmers market if possible in local area

meal prep 7 DAY MEAL PLAN Activity/ meal

Sunday prep

tuesday

wednesday

thursday

ginger ginger ginger ginger lemon drink lemon drink lemon drink lemon drink

energize

breakfast

am snack

monday

Cut & roast Veggies

friday

ginger lemon drink

saturday

sunday

ginger ginger lemon drink lemon drink

Green smoothie

Oatmeal 2 tbsp. mixed berries

Boiled Egg Bacon Spinach

Green smoothie

Oatmeal 2 tbsp. mixed berries

Boiled Egg Bacon Spinach

Green Smoothie

Apple

2 Cuties

Strawberry Kiwi

Apple

2 Cuties

Strawberry Kiwi

Apple

Turkey Chili

Roasted veggie Caesar salad with marinated chicken

Zuppa Toscana

Chicken Stir Fry

Roasted veggie Caesar salad with marinated chicken

7 DAY MEAL PLAN

Cook rice assemble meals for the week lunch

Roasted veggie Caesar Open Tuna salad with Salad with marinated veggies chicken

dinner

Cajun salmon Roasted sweet potatoes Broccoli

Yogurt w/ Mixed berries

pm snack

Turkey Chili

Lemon Chicken Spinach Whole Grain Pasta

Zuppa Toscana

Chicken Stir Fry

Shrimp N Gritz Asparagus

Nuts + string cheese

King Kong Smoothie

Nuts + string cheese


King Kong Smoothie

Cajun salmon roasted sweet potatoes broccoli


shopping list SEASONINGS

VEGETABLES

GRAINS

4 cups organic chicken broth 20 tbsp. cold pressed extra virgin olive oil or grapeseed oil 1 ginger root or 6 tsp ginger powder 8 tsp. cinnamon 1 tbsp. chili powder 1 tsp. oregano 2 tsp. onion powder 1 tbsp. cumin 4 tbsp. Italian seasoning 3 tbsp. thyme 2 tbsp. soy sauce Dash of crushed red pepper

1 medium bunch of romaine 1 bunch of kale 8 cups of baby spinach 6 cups of leafy green mix (mix greens, kale, arugula) 1 bunch of asparagus 4 cups of broccoli 2 cucumber 1 small tomato 2 carrots 1 bunch of radishes 1 head of cauliflower 1 red pepper 1 green or yellow pepper 1 onion 2 sweet potatoes 2 garlic heads 1 pint of cherry tomatoes 1 can organic canned diced tomatoes

2 cups brown basmati rice

DAIRY 2 16oz. Cans of coconut milk (unsweetened) 1 stick of grass-fed butter (Kerry-gold) 1 cup parmesean cheese 6 tbsp. vegan or organic ceasar dressing

FRUITS Bunch of Bananas (the smaller the better) 2 Avocados (darker they are the riper they are) 3 lemons 1 bag frozen mango

LEGUMES 1 16oz. organic can of kidney beans 1 16oz organic can of black beans 2 16oz organic can of cannellini beans

MEATS & EGGS 2 wild caught salmon fillet or white fish (cod or halibut) 3 free-range chicken breasts 1 lb. ground turkey 1 package uncured hormone & nitrate free bacon 8-10 large cooked shrimp 1 can tuna fish 1 dozen free-range eggs

NUTS & SEEDS 3 tbsp. pumpkin seeds 3 tbsp. sunflower seeds 3 tsp. chia seeds 3 tbsp. organic peanut butter

homework VIDEOS

Watch the below videos over the course of the challenge. The videos identified for this program will help bring mindfulness, situational awareness and relevance to the 7 day challenge.

WELLNESS The Abundance Code You Can Heal Your Life NUTRITION Unsupersize Me Food Matters Food ReLOVution VISUALIZATION The Secret INSPIRATION Happy May I Be Frank (EXPLICIT LANGUAGE)

sunday MEAL PREP

Slice lemons and ginger root Cut onions and peppers Mince garlic Cut carrots Cook and portion broccoli Wash salad greens Boil eggs Cut, cube, and roast sweet potatoes Cut ends off of asparagus, roast

VIDEO

Watch the below videos: You Can Heal Your Life

day 1

Daily Fitness: 20-30 min. of cardio (walking, jogging, elliptical, swimming, dancing, etc.)

MONDAY

WAKE UP Energize with Ginger Lemon Green Tea or Hot lemon water MORNING MOVEMENT 4 minute stretch routine View Video Here: 8 Morning Stretches BREAKFAST HealthyLoving Green Smoothie AM SNACK Apple LUNCH Roasted Veggie Salad with Chicken AFTERNOON REFRESH 3 minute meditation exercise routine View Video Here: Mindfulness Exercise PM SNACK Yogurt (Dannon Greek Light N Fit Vanilla) with 2 tsp. mixed berries DINNER (No meals after 8PM to allow fasting & detoxification overnight) Cajun Salmon, Roasted Asparagus and Garlic Parmesan Sweet Potatoes EVENING REFLECTION Write down 3 things that went well today VIDEO Watch Video: Food Matters

day 2 TUESDAY


WAKE UP Energize with Ginger Lemon Green Tea or Hot lemon water MORNING MOVEMENT 4 minute stretch routine View Video Here: 8 Morning Stretches BREAKFAST Oatmeal with 2 tbsp. mixed berries AM SNACK 2 Cuties LUNCH Open Tuna Salad AFTERNOON REFRESH KUDOS Take 5 minutes and write down 3 amazing accomplishments that you made happen today! Please post to group during lunch! PM SNACK Handful nuts (almonds, pistachios, or brazil nuts) with string cheese DINNER (No meals after 8PM to allow fasting & detoxification overnight) Turkey Chili EVENING REFLECTION Write down 3 things that went well today VIDEO Watch Video: The Secret

day 3


WEDNESDAY

WAKE UP Energize with Ginger Lemon Green Tea or Hot lemon water MORNING MOVEMENT 4 minute stretch routine View Video Here: 8 Morning Stretches BREAKFAST Boiled egg, bacon, sautéed spinach AM SNACK ½ cup sliced strawberries with 1 sliced kiwi LUNCH Leftover Turkey Chili AFTERNOON REFRESH Yoga at Your Desk??? View Video Here: Yoga at Your Desk PM SNACK King Kong Smoothie DINNER (No meals after 8PM to allow fasting & detoxification overnight) Lemon Chicken Spinach Whole Grain Pasta EVENING REFLECTION Write down 3 things that went well today VIDEO Watch Video: Unsupersize Me

day 4


THURSDAY

WAKE UP Energize with Ginger Lemon Green Tea or Hot lemon water MORNING MOVEMENT 4 minute stretch routine View Video Here: 8 Morning Stretches BREAKFAST HealthyLoving Green Smoothie AM SNACK Apple LUNCH Roasted Veggie Salad with Chicken AFTERNOON REFRESH 3 minute meditation exercise routine View Video Here: Mindfulness Exercise PM SNACK Yogurt (Dannon Greek Light N Fit Vanilla) with 2 tsp. mixed berries DINNER (No meals after 8PM to allow fasting & detoxification overnight) Zuppa Toscana EVENING REFLECTION Write down 3 things that went well today VIDEO Watch Video: The Abundance Code

day 5


FRIDAY

WAKE UP Energize with Ginger Lemon Green Tea or Hot lemon water MORNING MOVEMENT 4 minute stretch routine View Video Here: 8 Morning Stretches BREAKFAST Oatmeal with 2 tbsp. mixed berries AM SNACK 2 Cuties LUNCH Leftover Zuppa Toscana AFTERNOON REFRESH GRATEFULNESS Set the timer to 3 minutes and jot down as many things that you are grateful for. Share your top 3 with the group today! PM SNACK Handful nuts (almonds, pistachios, or brazil nuts) with string cheese DINNER (No meals after 8PM to allow fasting & detoxification overnight) Chicken Stir Fry EVENING REFLECTION Write down 3 things that went well today VIDEO Watch Video: Happy

day 6


SATURDAY

WAKE UP Energize with Ginger Lemon Green Tea or Hot lemon water MORNING MOVEMENT 4 minute stretch routine View Video Here: 8 Morning Stretches BREAKFAST Boiled egg, 2 strips bacon, sautéed spinach AM SNACK ½ cup sliced strawberries and 1 sliced kiwi LUNCH Zuppa Toscana AFTERNOON REFRESH Cardio Basic View Video Here: Workout with Gilad! PM SNACK King Kong Smoothie DINNER (No meals after 8PM to allow fasting & detoxification overnight) Shrimp N Gritz with roasted asparagus EVENING REFLECTION Write down 3 things that went well today VIDEO Watch Video: May I Be Frank (EXPLICIT LANGUAGE

day 7


SUNDAY

WAKE UP Energize with Ginger Lemon Green Tea or Hot lemon water MORNING MOVEMENT 4 minute stretch routine View Video Here: 8 Morning Stretches BREAKFAST HealthyLoving Green Smoothie AM SNACK Apple LUNCH Roasted Veggie Salad with Chicken AFTERNOON REFRESH Cardio Challenge View Video Here: Workout with Gilad Pt. 2 PM SNACK Yogurt (Dannon Greek Light N Fit Vanilla) with 2 tsp. mixed berries DINNER (No meals after 8PM to allow fasting & detoxification overnight) Cajun Salmon, Roasted Asparagus and Garlic Parmesan Sweet Potatoes EVENING REFLECTION Share ONE thing that you learned about yourself, nutrition, meditation, or fitness during the 7 days of Refresh.

GINGER LEMON GREEN TEA

Benefit Boosts the immune system and rich in antioxidants meanwhile normalizing blood sugar levels.

Ingredients

Prepare

• 1 green tea bag • 1 tsp. ginger root, freshly grated • 1 tbsp. raw honey • 2 tbsp. fresh lemon juice • 1 cup water • 1 cinnamon stick (optional)

• Bring water and cinnamon stick to a boil in saucepan or kettle, remove from heat. • Place tea bag in pan or kettle and steep for 4 minutes • Place ginger, lemon, and honey in mug • Pour water from kettle or pan into mug, stir and serve

breakfast

HEALTHYLOVING GREEN SMOOTHIE Benefit Meal replacement with a lower calorie intake simultaneously boosting fruit and vegetable intake. Green smoothies are full of vitamins and minerals which improve the digestive and nutrition absorption, giving you more energy during the day removing the sluggish feeling.

Ingredients

Prepare

• 1 medium banana • 1 handful baby spinach • ½ avocado • 1 cup frozen mango or mixed berries • 1 tsp raw honey to sweeten • 1 scoop plant based protein powder • 1 tsp chia seeds • 1 cup water or coconut milk

• Place banana, spinach, avocado, honey, and milk or water in blender. Blend until smooth • Add fruit and chia seeds. Blend for an additional 2-3 minutes.

lunch

Roasted Veggie Salad (Serves 2) Ingredients • 2 cups mixed greens • 2 cup romaine lettuce • 2 tbsp. olive oil • 1 cup broccoli or broccolini • 1 cup cherry tomatoes, halved or sundried tomatoes • 1 handful baby spinach • 1 tbsp. pumpkin seeds • 1 tbsp. sunflower seeds • 1 4-6 oz marinated chicken breast (1 tbsp. olive oil, ½ lemon juice, 1 tbsp. Italian seasoning, 1 tsp paprika, 2-3 garlic cloves minced garlic) (optional) • 8 large basil garlic shrimp (1 tbsp. olive oil, 2-3 garlic cloves minced, 1 tbsp. basil, 1 tsp old bay) (optional)

Prepare • Preheat oven 400. Place parchment paper on sheet pan • Wash and dry greens • In bowl, mix tomatoes, broccoli, oil, garlic, salt and pepper • Pour on sheet pan and roast for 5-7 minutes • Split veggies in half to prep for 2 salads • Place veggies on top of salad greens • Pour seeds on top of veggies • Slice half of chicken breast for 1 salad or use 4 shrimp for 1 salad • Drizzle with 2 tbsp. vegan ceasar dressing Chicken Marinade: Put chicken breast in zip lock bag with oil, Italian seasoning, paprika, lemon juice, salt and pepper. Place in fridge for 2-24hrs Shrimp Marinade: Put cooked shrimp in zip lock bag with oil, garlic, basil, and old bay. Place in fridge for 2-24 hrs

Open Tuna Salad Ingredients • 1 can tuna • 2 tbsp. organic vegan mayo • ½ tsp onion powder • 1 tbsp. relish • ¼ tsp. mustard • ¼ tsp. celery salt • 1 cup spinach • 1/2 cucumber sliced • ½ cup mixed bell peppers • ¼ cup radishes, sliced

Prepare • In bowl mix tuna, mayo, mustard, onion powder, celery salt and pepper. • Place tuna on top of veggie salad

Turkey Chili Ingredients

Prepare

• 1 lb ground turkey breast • ½ cup diced onion • 2 garlic cloves minced • 1 tbsp. olive oil • 16 oz. chicken broth • 16 oz. water • 1 6 oz. can tomato paste • 1 28 oz. diced tomatoes • 1 15 oz. can black beans, rinsed • 1 15 oz. can kidney beans • ½ tsp salt • ½ tsp pepper • 2 tbsp. chili powder • 2 tsp. cumin

• Add olive oil, onion and garlic. Sauté 3-4 minutes until tender. • Add turkey and cook until brown. • Add meat to crockpot and remaining ingredients. • Stir until blended. • Cover and cook on high for 3-4 hours, or 6-8 hours on low.

Zuppa Toscana Ingredients

Prepare

• 1 lb chicken sausage • 1 can cannellini beans • ½ cup chopped onion • 1 bunch of kale • 2 tbsp. olive oil • 1 tbsp. Italian seasoning • ½ tsp. salt • ½ tsp. pepper • 1 can coconut milk • 1 32 oz. container of organic chicken broth

• In slow cooker or sauce pot, add olive oil, onion, garlic for 2-3 minutes. Add sausage until brown. • Add chicken broth, milk, Italian seasoning, sea salt, and pepper. Simmer for 30 minutes • Add kale and beans and cook for an additional 10 minutes.

dinner

Cajun Salmon Ingredients • 2 wild caught salmon fillets • 2 tbsp. melted butter • 1 tsp oregano • 1 tsp paprika • 1 tsp pepper • 1 tsp sea salt • 1 tsp onion powder • 1 tsp

Prepare • Preheat oven to 400. • In bowl mix all dry seasonings • Melt butter • Pour butter over salmon • Sprinkle seasonings over salmon • Bake for 15-20 minutes or until flakey

Garlic Roasted Sweet Potatoes Ingredients

Prepare

• 2 Sweet Potatoes • 1 tbsp. olive oil • 1 tsp. thyme • 1 tsp. garlic powder • 1 tbsp. parmesan cheese (optional)

• Preheat oven to 400. • Cover sheet pan with parchment paper. • Wash, peel, and cube potatoes • In bowl add potatoes, olive oil, thyme and garlic powder • Place potatoes on sheet pan and roast for 10-12 minutes • Sprinkle parmesan after cooling

Chicken Stir Fry Ingredients • 1 chicken breast • 3 tbsp. olive oil • 3 cloves garlic cloves, minced • 1 tsp. soy sauce • 1 cup red peppers, sliced thin • 1 cup green peppers, sliced thin • 1 cup onion, sliced thin • 1 cup carrots, sliced long, thin • 1 cup broccoli • 1 cup Brown Basmati Rice • Dash of sea salt and pepper

Prepare Marinade Chicken • Place chicken, olive oil, 1 clove garlic, soy sauce, ginger powder in zip lock bag. Place in fridge 2-24 hours before cooking Stir Fry • Preheat over to 400, place parchment paper on sheet pan • In bowl, mix peppers, onions, carrots, and broccoli with 2 tbsp. olive oil, 2 cloves of minced garlic, salt, and pepper • Place on sheet pan and roast for 810 min • Bake or Grill chicken 5-7 minutes until done • Slice half of the chicken breast (reserve for 2nd dish) • Serve over brown rice

Lemon Herb Chicken Pasta Ingredients • ½ lb. whole grain thin spaghetti pasta • 1 chicken breast • 3 tbsp. olive oil • 1 tbsp. Italian seasoning • 3 cloves garlic cloves, minced • 1 cup spinach • 1 cup fresh lemon juice • 4-5 sun-dried tomatoes

Prepare Marinade Chicken • Place chicken breast in zip lock back with 1 tbsp. olive oil, 1 clove of garlic, Italian seasoning, ½ cup lemon juice, sea salt and pepper. Put in fridge for 2-24 hrs. before serving.

Pasta • Boil pasta until al dente, strain and set aside • In sauce pan, add 1 tbsp. olive oil, 2 garlic cloves for 1 minute. • Add sun-dried tomatoes and lightly brown and set aside. • Add spinach and sauté until withered. Remove and set aside. • Add 1 tbsp. olive oil and sauté chicken and brown on both sides. • In serving bowl, add pasta, 1 tbsp. olive oil, ½ cup lemon juice, spinach, tomatoes, and chicken. • Add additional Italian seasonings or parmesan cheese for additional flavors.

Shrimp N “Gritz”

Prepare

Ingredients

Mashed Cauliflower • Add 4-6 cups of water to sauce pan, boil cauliflower until tender. • Drain and return cauliflower to pan. Turn off stove but keep pan on hot burner. • Add milk, butter, 2 cloves garlic and cheese and use hand mixer or beater to whip cauliflower until smooth. • Add salt and pepper to taste • Cook bacon, chop, and place on top of cauliflower.

• 1 head of cauliflower, cut down to florets • 6 cloves garlic, minced • 2 tbsp. olive oil • 2 tbsp. coconut milk • 2 tbsp. butter • 1 tsp basil • ½ cup lemon juice • 1 tsp. soy sauce • 1 tsp. old bay seasoning • ¼ cup parmesan cheese • 4 strips uncured bacon • 1 bunch asparagus • 4 large garlic-basil old bay shrimp

Marinade Shrimp • Put cooked shrimp in zip lock bag with oil, 2 cloves garlic, basil, and old bay. Place in fridge for 2-24 hrs.

Roasted Asparagus • Preheat oven to 400. • In bowl, add olive oil, 2 cloves garlic cloves, asparagus, lemon juice, and soy sauce. • Place on sheet pan with parchment paper and roast for 8-10 minutes.

snack King Kong

King Kong Smoothie Ingredients

Prepare

• 1 medium banana • 1 scoop chocolate protein powder (plant based preferably ) • 1 tbsp. organic peanut butter • 1 tsp chia seeds • 1 cup water or coconut milk • ½ cup ice

• Place all ingredients in blender and blend until smooth. • Add 3 pitted dates or cinnamon

for additional sweetener and flavor