https://mobirise.com/

WANT TO TRANSFORM
YOUR BODY?

Simple.Realistic.Results.

ZEN Project 8™ simplifies weight management and teaches habits for leading a healthy lifestyle. Over the course of 8 weeks, you’ll be guided through 3 easy-to-follow phases with premium ZEN products, expert coaching, and ongoing support from an active community of like-minded participants. It’s never been easier to stay on plan as you clean, sculpt and reprogram your body. ZEN Project 8 is a complete toolkit that offers Simple. Realistic. Results.

Phase 1
DETOX

lose the bloat

Phase 2
IGNITE

melt your belly

Phase3
THRIVE

live your life

MEET MARK MACDONALD

We partnered exclusively with popular celebrity nutritionist and renowned fitness guru Mark Macdonald to create a program designed to transform your body and your life. Mark has helped thousands burn fat, build muscle and increase energy. From celebrities and athletes to soccer moms, Mark has helped countless people learn how to manage their weight the right way with proper nutrition and lifestyle habits.

• New York Times Bestselling Author
• Regular contributor to CNN and HLN
• Featured on The Dr. Oz Show, Access Hollywood and Chelsea Lately
• Founder of Venice Nutrition and the International Board of Nutrition and Fitness Coaching (IBNFC)
• National Ambassador to the American Diabetes Association

Join Mark as he takes you through the ZEN Project 8 program with weekly webinars, coaching tips and world-class motivation. If you’re ready to take your body and health to the next level, now is the time to…

Take control of your body. Take control of your life. Join us today!

Phase 1
DETOX

Week 1 - 7 Days

CUT
CUT THE FOODS THAT CAUSE BLOATING

Below is a list of foods and drinks that cause water retention and bloating:

• Gluten
• Soy
• Cheese and Yogurt
• Refined Sugar
• Sugar Sweeteners (besides Stevia)
• Salt
• Grains (just for DETOX Phase)
• Soda (diet and regular)
• Alcohol†
• Coffee and Tea§

Also cut exercise‡ (just for DETOX Phase)

§If you experience headaches, you can have one cup of coffee or tea in the morning. Decaffeinated herbal tea is fine.

‡Exercise can cause inflammation. Your goal in Phase 1 (DETOX) is to clean your body and flush your system by removing as much inflammation as possible. This is best accomplished by NOT exercising in the 7-day DETOX Phase (low impact cardio, like walking is okay).

CLEAN
CLEAN FOODS TO CLEANSE YOUR BODY

Clean out your digestive system with clean foods and supplements like ZEN Fuze.*

Sample Meal Plan:

• BREAKFAST
Protein + Fat + Carb
Ex: Egg Whites + Almonds + Berries
• MID-MORNING
ZEN Fit (Drink 30 minutes before ZEN Fuze)
ZEN Fuze Shake
• LUNCH
Protein + Fat + Carb
Ex: Chicken Breast + Avocado + Green Beans
• MID-AFTERNOON
ZEN Fit (Drink 30 minutes before ZEN Fuze)
ZEN Fuze Shake
• DINNER
Protein + Fat + Carb
Ex: Grilled Halibut + Olive Oil + Zucchini + Medium Bowl of Spinach or Lettuce
• LATE NIGHT
+ Optional ZEN Fuze Shake

FLUSH
FLUSH EXCESS TOXINS WITH WATER

Water Recommendations:

• FEMALES
2-4 liters
8–12 glasses per day (8 oz.)

• MALES
3-5 liters
12–16 glasses per day (8 oz.)

• Drink plenty of water with each meal and between each meal.
• Drink as much water as you can within the recommended guidelines.
• Add fruit to your water for a refreshing twist on hydration.

Phase 2
IGNITE

Weeks 2-4 • 21 Days

BURN
JUMPSTART EATING PFC EVERY 3

Jumpstart this phase by eating PFC Every 3.

ADDITIONAL INFORMATION:
If you want to burn more fat at the end of the IGNITE Phase, continue the IGNITE Phase for another 4 weeks.*

SCULPT
SCULPT YOUR BODY WITH EXCERCISE

Start sculpting your body with suggested calorie-burning exercises listed below:

• STRENGTH TRAINING
30 MINUTES/2X WEEK
Ex: pilates, yoga, workout class, CrossFit, weights

• HIGH INTENSITY CARDIO
30 MINUTES/2X WEEK
Ex: jumping rope, running, spinning, running stairs

• FAT BURNING CARDIO
30 MINUTES/2X WEEK
Ex: stair climbing, cycling, jogging, walking, elliptical, swimming

Note: Perform all strength training and high intensity cardio first then do fat burning cardio.

RESTORE
WITH ZEN FUZE PROTEIN SHAKES

Sample Meal Plan:

• BREAKFAST
Protein + Fat + Carb
Ex: Eggs + Almonds + Oatmeal
• MID-MORNING
ZEN Fit (Drink 30 minutes before ZEN Fuze)
ZEN Fuze Shake
• LUNCH
Protein + Fat + Carb
Ex: Salmon + Avocado + Brown Rice
• MID-AFTERNOON
ZEN Fit (Drink 30 minutes before ZEN Fuze)
ZEN Fuze Shake
• DINNER
Protein + Fat + Carb
Ex: Steak + Broccoli + Spinach + Salad Dressing
• LATE NIGHT
+ Optional ZEN Fuze Shake

Phase 3
THRIVE

Weeks 5-8 • Recurring 28 Days

REPROGRAM
REPROGRAM YOUR MIND TO EAT CLEAN

Maintain your achieved results by reprogramming your mind to continue to eat clean. Supplement with ZEN Fuze and ZEN Fit*.

Sample Meal Plan:

• BREAKFAST
Protein + Fat + Carb
Ex: Greek Yogurt + Almonds + Berries
• MID-MORNING
ZEN Fit (Drink 30 minutes before ZEN Fuze)
ZEN Fuze Shake
• LUNCH
Protein + Fat + Carb
Ex: Blackened Tilapia + Seasoned Mayo + Whole Wheat Tortilla
• MID-AFTERNOON
ZEN Fit (Drink 30 minutes before ZEN Fuze)
ZEN Fuze Shake
• DINNER
Protein + Fat + Carb
Ex: Grilled Halibut + Sweet Potatoes + Butter/Cinnamon
• LATE NIGHT
+ Optional ZEN Fuze Shake (if hungry)

DIVERSIFY
DIVERSIFY YOUR EATING HABITS

OFF-PLAN MEAL:
Diversify your food by adding an Off-Plan Meal a.k.a. “cheat meal” once per week.

USE ZEN PROJECT 8 APPROVED RECIPES:
Diversify by trying ZEN recipes.

ENERGIZE
LIVE & ENJOY YOUR NEW HEALTHY LIFESTYLE

It’s time to live invigorated in your new healthy and fit lifestyle.

ADDITIONAL INFORMATION:
• Repeat the DETOX Phase if you ever feel your body is in need of a cleanse or reset.*

• Repeat the IGNITE Phase if you feel the need to boost your metabolism.*

Meal Portions & Clean Foods

ZEN Project 8 uses a simple measuring system. Eat 1 protein, 1 fat, 1 carb every 3 hours. We call it PFC Every 3.

Guidelines to Optimizing Your Portion Sizes:
• Let go of the calorie mindset. Simply follow your portion sizes each meal.
• You can measure your portion sizes by weight or with your hands (palm, fist and thumb). Do whatever is easiest and most convenient.
• Make sure you are hungry (never starving) before each meal and satisfied (never full) after. If you are hungry before 3 hours, simply eat a balanced meal before the 3-hour mark.
• If you measure food with a scale, always measure it pre-cooked since weight will be lost during cooking. If you measure portion sizes with your hands, pre-cooked weight does not matter.

Guidelines to Optimize Your Results
• You will be eating in three’s: eating every 3 hours with a balance of protein, fat and carbs.
• Eat your first meal within an hour of waking and your last meal within an hour of bedtime.
• If you fall off your IGNITE or THRIVE Phases for more than 3 days, you can reboot your plan by simply repeating the 7-day DETOX Phase.
• If you prefer a shake for breakfast, simply switch your breakfast and midmorning meals.
• Add a sixth meal if you’re still hungry after dinner: have a shake or a meal with protein + carb + fat.


These gender-specific and food matrix guides will ensure that you’re eating the appropriate meal portions of approved clean foods during each ZEN Project 8 phase

PROTEIN

DETOX PHASE:
• Lean Proteins:
Ostrich (extra-lean), Chicken, Egg Whites, Hemp, Lean Fish (No shellfish), Salmon (no fat with this option), Turkey, Venison & ZEN FUZE Shakes

Only fresh, no processed meats and no beef, pork or lamb (Can add in IGNITE Phase). Avoid all protein bars during DETOX Phase.

IGNITE PHASE:
(In addition to those above)
• Lean Proteins:
Shellfish
• Non-Lean Proteins: (don’t add a fat with these options)
Beef (filet), Beef (ground), Eggs (whole), Non-lean fish, Shellfish, Lamb & Pork Tenderloin

THRIVE PHASE:
(In addition to those above)
• Lean Proteins:
Greek Yogurt (fat free)
• Non-Lean Proteins:
Cheese (sparingly), Cottage Cheese & Greek Yogurt (low fat)

FAT

DETOX PHASE:
• Avocado
• Chia Seeds
• Flax Seeds
• Oils
• Olive
• Coconut
• Macadamia
• Raw Nuts & Natural Nut Butters

IGNITE PHASE:
(In addition to those above)
Olives

THRIVE PHASE:
(In addition to those above)
• Butter (moderate)
• Guacamole (moderate)
• Mayonnaise (moderate)
• Salad Dressing (moderate)
• Sour Cream (moderate)

CARBS

DETOX PHASE:
• Fresh Fruits:
Apples, Bananas, Berries, Cantaloupe, Cherries, Grapes, Grapefruit, Mangos, Oranges, Watermelon etc…
• Fresh Vegetables:
Beets, Brussels Sprouts, Carrots, Onions, Peas, Squash, Zucchini etc…

Avoid calorie-dense veggies in the DETOX Phase, like beans, corn, potatoes, etc.

IGNITE PHASE:
(In addition to those above)
• Fresh Vegetables:
Potatoes (sweet potatoes are best) & Yams
• Grains / Calorie-Dense Carbs:
(choose gluten free when relevant)
Beans (fresh or dried), Brown Rice, Millet, Oatmeal & Quinoa

THRIVE PHASE:
(In addition to those above)
• Grains / Calorie-Dense Carbs:
Bread, Cous Cous, Hot Cereals & Pasta

FREE FOODS

DETOX PHASE:
• Herbs:
Basil, Bay Leaves, Cilantro, Parsley, Rosemary, Thyme etc.
• Spices:
Cinnamon, Garlic, Ginger, Nutmeg, Peppercorns, Saffron etc.
• Low-Calorie Vegetable
Asparagus, Bell Peppers, Bok Choy, Broccoli, Celery, Collard Greens, Cucumber, Green Beans, Kale, Lettuce (all types), Spinach, Tomato etc.
• Natural Sweetener:
Stevia

IGNITE PHASE:
(In addition to those above)
• Condiments:
Vinegars (Balsamic, Red Wine, etc.) & Extracts (Almond, Vanilla, etc.)

THRIVE PHASE:
(In addition to those above)
• Condiments:
BBQ Sauce, Ketchup, Mustard, Himalayan Pink Salt (use sparingly)

*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or mitigate any disease.