1

Kaia Uprising

NUTRITIONAL

Guidelines and Challenge

KAIA FIT

2

Table of Contents

KISS- Keep it simple, sister!

Don’t get overwhelmed; just follow the Kaia Uprising tips and you will achieve your goals in just six weeks! It is time for a health and nutrition “Uprising”…let’s plan 2015 to be our best year EVER!

Let’s jump right in:

1. Read this document first “The Nutritional Guidelines & Challenge”; 2. Read “The Nutritional Plan” and choose your BRIK plan to follow; and

3. Familiarize yourself with the Kaia Cook Book.

Understanding the Nutritional Guidelines and Challenge page 3

Kaia Nutrition Guidelines at a Glance page 5

Here’s How the Next Six Weeks Will Go page 6-7

The Kaia Uprising Challenge page 8

Kaia Uprising Success Plan (please PRINT) page 9

The Kaia 10 Commandments (please PRINT) page 10

Brik Contract please PRINT) page 11-12

*See the cookbook for all the new winter recipes

“Let food be thy medicine and thy medicine be thy food.”

Hippocrates, the father of Western Medicine, 460-377 BC

3

Understanding the Kaia Nutritional Guidelines

The Kaia Nutritional guidelines are designed specifically to cleanse your body, strengthen your muscles, increase your energy, and help you sleep better at night. All recipes are created without dairy, meat, sugar and are gluten free, but it is up to you to add in lean protein and/or anything else you feel you need where you choose.

Follow the “Uprising Guidelines” and read the Kaia “10 Commandments.” Let them guide you in your decision-making.

The Kaia Nutritional guidelines are not about starving yourself, but learning to eat clean, lean and healthier than you ever have before.

Are You Ready For A Kaia Uprising?

What does an uprising mean to you?

We are so excited and grateful to have you joining us for the six weeks of “Kaia Uprising”. This Brik will be focusing on positive and lasting change.

This program has been designed to guide you step-by-step to rebuild and detox your body in a safe and natural way. Food is fuel. By the end of these six weeks you will know which foods provide the best fuel for your unique body. You have over 100 trillion cells in your body that need constant energy and demand a lot from you. We are going to cover how to give those cells exactly what they need, not just for these six weeks, but also for the rest of your life. Sounds amazing…right?

4

For many women, the “A-HA!” moment comes when they find themselves fed up with excess weight, fatigue and/or sugar and caffeine dependence. We’ve created this program to help educate you about how to slowly detox in order to reduce inflammation, weight gain, bloating and gut imbalances. You’ve come to the right place if you’re looking for an uprising of energy, health and vitality.

With heart disease, cancer, obesity and diabetes on the rise, it is time to fight back with the Kaia Uprising. Did you know 1 in 3 Americans die of heart disease? Scary! Let’s commit to changing that statistic by first committing to ourselves, then our family and friends, our community, and before you know it, we are changing the world.

Commit wholeheartedly to your health, happiness and a positive uprising for THRIVING!

Please take it one step at a time and don’t get overwhelmed…just be open to change.

You will experience major shifts in your life and body, and we are honored and thrilled to contribute to and support you in this process.

The majority of our program is structured around working out and being together for one hour in the morning/evening (depending on your class), so please try to make it! If you have to miss for any reason, jump into a make-up class or workout on your own.

Remember, you can never out exercise a bad diet. If you want results, you must make a strong commitment to choose whole foods and foods that fuel our bodies to be their BEST!

Ultimately, the results depend on you- what you put in, you will get out.

Please take advantage of all the areas of this six-week adventure:

Read/contemplate/workout/fuel your body/celebrate/smile

Over the next six weeks we will work together and learn the ins and outs of true health and fitness. The Kaia Uprising BRIK is designed to give you the physical fitness tools and know-how to make sure you’re resilient in real world challenges.

You can expect the following benefits from this program:

Clear, radiant skin

Weight-loss and less bloating

Reduced cellulite

Fewer food cravings

Increased immunity

Improved hormonal balance

Better sleep

Stronger sex drive

Increased stamina and vitality

5

Kaia Uprising Nutritional Guidelines at a Glance

Weight Loss and Creating Lasting Change…

Nutrition is a key element of the Kaia program, good nutrition and whole foods are what it takes to start and continue the uprising of a thriving life! Statistics show that what you eat is responsible for 70-80% of your weight loss results. We know that exercise and fitness is how you thrive in life, but let’s focus on our diet in this section of the manual.

If you wish to lose weight, keep in mind a few basic principles:

Crowd out the junk

Food is fuel

Stay positive

With the Kaia Nutritional plan there is no need to count calories. Just remember the back-to-basics rules:

35 grams of fiber

Add 7 servings of vegetables

Cut the crap

Hydrate

Be moderate

Eat Food. Not too Much. Mostly Plants.

Michael Pollan

6

Choose what works for you….

Choose a meal plan level that fits your goals. The three levels of the Kaia nutritional plan: 1. Balance 2. Strength 3. Kaia Please look through the nutritional plans and choose the level (Balance, Strength or Kaia) that best

fits your goals for next six weeks. You will find these plans broken out for you in the “Kaia

Nutritional Plan” (manual #2). Please be specific about the level you will be committing to. Write the level on your goal sheet and in your food journal that will be turned in to your head coach. Choose the nutritional plan that best suits your lifestyle and training regimen. Always remember to “Keep It Simple, Sister”. If you feel overwhelmed, just go back to the “Kaia Uprising Guidelines”.

Balance: You are happy with your fitness level and diet, but would like to learn to fuel for performance, clean up your diet a little, and find some new fun recipes.

Review the Balance Level nutritional plan.

Strength: You love what Kaia does for you and want to make a commitment to this BRIK to boost your diet and fitness level. You can expect to lose 6 to 10 pounds, 1-2% body fat and increase lean

muscle. Review the Strength Level nutritional plan.

Kaia: Let’s KICK BUTT!!! You are ready for change and would like to lose weight and inches in the next 6 weeks. You can expect to lose 6 to 15 pounds, 1-5% body fat and increase lean muscle. This

is the transformation level. Review the Kaia Level nutritional plan.

Here’s how your next six weeks will go… Week 1: Goal Setting and Detox Preparation

This first week we are working out hard and preparing our bodies for the upcoming detox. Preparation is key: go grocery shopping, clean and prepare your food. Set yourself up for success by having easy meals and snacks at hand. When you’re hungry you’re vulnerable; keep healthy food clean and ready to grab when you’re in a hurry.

Drink warm lemon water every morning on an empty stomach (optional: add cayenne, cinnamon, cardamom seeds, ginger).

Drink 8 to 10 10oz glasses of filtered water a day (depending on your weight and activity).

Add a green drink or smoothie to your daily routine (more greens, less fruit).

Add a big salad to your daily meals.

Replace sugar, alcohol and processed foods (see Kaia Cookbook for suggestions).

Week 2: Seven-Day Detox

This week is intended to be a treat…something you look forward to. You will be amazed at your newfound energy, peaceful outlook on life, and all the extra time you have. Please take this week to spoil yourself, take a bath, read a book, or organize something you have been putting off. For more details on detoxing please read our blog at www.kaiafit.com.

7

Stick with Week 1 Goals.

If weight loss is what you’re looking for, this is where you will find it. This week we are cutting all the excess waste from our diet and bodies.

Add a salad for lunch and soup for dinner.

Snacks: Apple and cinnamon, any veggies (cucumbers, celery, bell peppers etc.), 5 almonds or walnuts. See snack list on the Kaia Cookbook.

Eliminate processed foods and grains, i.e. bread, tortillas, crackers, etc.

Add hot tea, and all the greens you want.

Take the focus off food and stay busy with spring-cleaning, playing, or exercise.

Week 3: Fueling for Performance

Building lean muscle and burning fat through “revving up” our metabolism with plant-based foods.

Adding healthy pseudo grains (non-gluten) and seeds, i.e. quinoa, amaranth, and buckwheat. Not only are these pseudo grains ridiculously good for you and FULL of protein, but they are satisfying to eat.

Adding new super foods to our diet, i.e. Chia Seeds, Spirulina, Flax, Cacao, Goji Berries, Turmeric, mustard greens and Swiss chard.

Tracking our fuel and how we feel when eating these super foods.

Eating a healthy high protein meal after our workouts.

Drinking at least one green drink a day, eating a big salad for lunch, and a light dinner.

Week 4: Hell Week and Finding What Works For the Long Term

This week we will be listening to our bodies and making a plan that we can live with for the long term.

Not a diet but a healthy nutritional plan that fuels us for life.

Deciding what we are willing to cut out and what habits we will continue for the long term.

This being “Hell Week”, our workouts will be hard, so eat lots of greens and foods to help reduce inflammation.

Week 5: Back to Detox

Same as week two

Week 6: Back to our healthy Kaia Uprising Nutritional plan

Eating mindfully

Healthy pseudo grains, super foods and lots of green veggies.

Make it FUN and Simple (KISS) To really thrive in life we need to supercharge and optimize our nutrition. It is the building block (brik) to happiness and vibrant health.

We are all very different and need to respect our differences. Some of us work better on 6 mini meals, some prefer 3 solid meals, but all our bodies long for whole, nutrient-dense foods.

We are prepping for success by cleaning out our environment, and crowding out what needs to go. Start with smaller portions, more veggies, maybe going to bed a little hungry. Wherever we decide to go with our nutritional choices, let’s take the time to analyze what makes our bodies and minds feel well. Think about how the food we put into our bodies directly affects our energy.

8

Uprising to your “BEST 2015 EVER” CHALLENGE:

What is your “WHY”? This answer is the key to accomplishing your goals! It’s not about what you look like; it’s about how you feel. For example, ask yourself why do you want to lose weight or gain strength? What are the feelings that you will gain because of the weight loss…confidence, self-esteem? When you set your Brik goals list your desired feelings as well.

What does the best year of your life look like to you? We are challenging you to plan for success and be stategic about it. Below, list what your best year looks like. Take that list and create a vision board or a road map on how to get there.

List 6 things that are most important to you, “personal success statements”: i.e. Health, Love, Personal Growth, Give Back, Money, Family.

List 6 “driving emotions” that are important to you: i.e. Energy, Love, Challenge, Passion, Accomplishment, Fun.

Create your 2015 Vision board: Put your “personal success statements” across the top and your “driving emotions” down the side. List six action items below each personal success statement that support your “driving emotions”. On the last column, list your 90 day (3 month) action plan. Print your plan and continually go back and re-assess your actions to make sure they are coinciding with your success chart.

9

Your 2015

Success

Health Love Personal

Growth

Give Back Profession I will

accomplish

in 90 Days

Feelings

I Won’t

I Want

I Will

Kaia Uprising Success Plan 2015

10

The Kaia 10 Commandments

1. Water, water, water! Drink at least 80oz. of water every day. Or to be more precise, drink half your body

weight in ounces of water, i.e. 150lbs = 75oz water a day. Drinking water is one of the best ways to lose weight. Drinking three liters per day can help you burn 50-75 calories, double your energy, and make your skin glow. Drink alkaline water, spring, or filtered water. Try not to drink tap water because it’s loaded with chlorine and fluoride. Avoid plastic water bottles or make sure they are BPA-free.

2. Eat dinner before 6:00pm and definitely not past 7:00pm. Ideally, you should finish eating

your dinner 3 ½ hours before you go to bed. This is important for helping to reset the hypothalamus so as not to store fat. Eat a healthy breakfast or snack as soon as you get up in the morning!

3. Eat 30 to 35 grams of fiber a day. Adding fiber to your diet has been shown to speed up the weight

loss process dramatically. It can help reduce appetite, relieve constipation, improve digestion and increase energy. See the fiber chart for ideas. It is better to get fiber from food rather than supplements. You burn 7 calories for every gram of fiber. If you’re getting your 35g per day… that’s 245 calories!!!

4. Replace the Alcohol. Your body reacts to alcohol (other than the taxation on your liver, your metabolism,

and your brain) just like it does to pure sugar. It’s a straight shot of glucose into your bloodstream, and insulin can’t keep up, so your body stores what it can’t use as fat. Don’t let anything control you. It’s good practice to go out to dinner or out with friends and order a sparkling water with lemon and have just as much fun without the addictive side effects. You can do it; it’s only six weeks! Don’t say no… just find substitutes: Try Kombucha, alcohol-free wine or beer (Fre Wine and Ariel are my favorites) or our famous Kaia Kocktails (water, lemon, stevia and cayenne).

5. Replace sugar! Avoid eating anything with more than 9g of sugar! Sugar throws our bodies into an immune-

suppressed, non-working state of chronic fatigue, depression, and hormonal imbalance. It is the leading cause of disease and depression in this country. Break the sugar addiction-- replace refined sugar with stevia or fruit. Add apples, berries, and any other fruit when you feel the sugar craving coming on.

6. Replace white stuff! Pick healthy carbs in the form of vegetables (use romaine lettuce in place of tortillas);

try miracle noodles, quinoa, and gluten-free grains. Avoid starchy and processed carbs like bread, rice, oatmeal, tortillas, potatoes, etc. White rice is a refined form of brown rice. The refining process removes fiber and nutrients from the grain. One cup of cooked brown rice contains 3.5g of fiber and has 218 calories. One cup of cooked white rice has virtually no fiber but delivers 242 calories. The same is true of pastas and breads, too!

7. Try not to skip meals. Most obese people have one thing in common – they skip meals. The moment you

allow your blood sugar to drop, you become a fat-storing machine. Try to eat three balanced meals to keep your metabolism humming. Read about the Sumo wrestlers’ diet!

8. Cut the crap! Substitute whole foods for artificial or processed food. For these

next six weeks cut all the things from your diet that slow you down. Avoid sugar, white flour, rice, crackers, honey, pasta, rice cakes, Power Bars, etc. Do not consume any food that has NutraSweet, Splenda, aspartame, sucralose, monosodium glutamate or saccharin on the label. These artificial additives will make you fat, are chemically addicting, and cause depression and anxiety. Limit or cut out meat and dairy. If you add meat and dairy to your plan, add it as a condiment, and please buy organic. Meats and cheese that are not certified organic are loaded with growth hormones, antibiotics and other drugs. Buy organic produce when available, avoiding pesticides, genetically- modified foods, and chemicals. These poisons may create hormonal imbalances in the body, which can lead to weight gain, abnormal storing of fat, menstrual cycle problems, PMS, and depression. Read our blog on the dirty dozen or Google it.

9. Limit or cut out dairy and meat. Heart disease is the number one killer in our country; 1 in 3

Americans die from it every year. A big contributor to heart disease is cholesterol, so you need to cut out or reduce cholesterol. Meat, dairy, and egg yolks are the only foods with cholesterol, so by limiting your intake of cholesterol you can reverse and eliminate heart disease, cancer and diabetes. Substitutes for dairy and meat include almond milk, coconut milk, Daiya cheese, tempeh, beans, quinoa, etc. When adding meat or dairy to your meals, just add them as you would a condiment remembering that the portion size should be the size of your palm.

10. Eat unlimited veggies! Instead of counting calories, keep track of the number of fruits and vegetables

you eat each day. Eat at least 7 veggies and 4 fruits. You can eat unlimited veggies. The more greens you eat, the better you will feel. They are packed with vitamins, minerals and chlorophyll, which help with digestion, weight loss and increased energy. Eat veggies with every meal: spinach for breakfast, kale for lunch, and broccoli for dinner. You pick your favorites!

11

Very IMPORTANT…Please fill in the line beside each of the statement with your personal goals and level of commitment!!!

I, ____________________hereby commit to myself and the Kaia Uprising fitness and nutritional plan. I am committed to achieving my personal goals and to having self-control when it comes to food and exercise. I will follow all of the Kaia guidelines by working hard and eating LEAN and GREEN.

I will commit to the basics...please check the box that you will fully commit to and fill in any details about your commitment.

I will push myself in every workout to reach my full potential. Your commitment…

________________________________________________________________________________

I will have a positive attitude. Your commitment…

________________________________________________________________________________

I will dare to step out my comfort zone; I will support my fellow Kaia Girls

________________________________________________________________________________

I will replace artificial or processed foods with whole natural foods

________________________________________________________________________________

I will replace sugar and white stuff with healthy fruits and non-gluten grains

________________________________________________________________________________

I will replace alcohol with Kaia Kocktails and healthy alternatives

________________________________________________________________________________

No alcohol for the full six weeks

________________________________________________________________________________

No alcohol for both detox weeks

________________________________________________________________________________

BRIK Contract

12

I will eat my last meal before 7:00 pm or three hours before bed

________________________________________________________________________________

My Nutrition goals for the next six weeks

________________________________________________________________________________

My Fitness goals for the next six weeks

________________________________________________________________________________

My Family & friend goals for the next six weeks

________________________________________________________________________________

Signature________________________________________ Date____________________

Let’s create a mantra or words to repeat throughout the day to help us with willpower and drive us towards health.

Eat Energy

Drink water

Breathe: 4 count in and 6 out

Food fuels my body

I LOVE MY BODY

We are not dieting; we are finding out what our bodies love, and teaching our minds that food is not a reward, but a true tool to feel great and THRIVE!

When we take time to nourish our bodies, our bodies love us back!

13

Disclaimer and Copyright

The responsibility for the consequences of your use of any suggestion or procedure described herein lies not with the authors, publisher or distributors of this book. This book is not intended as medical or health advice. We recommend consulting with a licensed health professional before changing your diet or starting an exercise program. Except for personal use, no part of this publication may be reproduced or distributed, in any form or by any means; electronic, mechanical, photocopying, or otherwise, without prior written permission from the publisher.

If you enjoy the information in this program, Kaia would like to encourage you to show your support by sharing your testimonial with us, sharing our website with your friends and family, signing up for our free newsletter, and supporting our work by considering our other programs and products.

© 2011-2013 Kaia F.I.T., Inc. All rights reserved. Published by: Kaia F.I.T. www.kaiafit.com