1. JUST WHAT EVERY BODY NEEDS
30-DAY
FEELING FIT GUIDE

2. LETTER FROM DR. PETER 30 DAYS TO FEELING FIT
My name is Dr. Peter Matravers, and I’m the Senior Vice President of Product Development The 30-Day Feeling Fit Kit includes everything you need to get started on the
here at Arbonne. Many people today are not sure if they are getting the nutrition they
need because of busy, on-the-go lifestyles and fast and processed foods. We created the path to feeling fit. This 30-Day Feeling Fit Guide provides the framework to get
30-Day Feeling Fit Kit to take the guesswork out of getting fit and help give you the right
combination of vitamins and minerals to set you on the road to success. started, stay on track and help answer any questions you have along the way.
Arbonne Essentials ™ can help you accomplish your goals and get you on the path to
healthier living, which is why I’m so excited that you took the first step with our 30-Day
Feeling Fit Kit. Now, everybody has their own view of what being fit means — having more
energy, losing weight or incorporating healthier eating habits — so whatever your reason,
this is a great starting point to work toward your fitness goals. TOPICS PAGE
Use this guide to help you during your journey to a healthier, more fit, YOU! 3 Steps to Get Started ........................................................ 4
In good health, Your Profile ......................................................................... 5
Daily Meal Plan ................................................................... 6
Healthy Food and Snack Options ....................................... 7
Peter Matravers, Pharm D
Product Details ................................................................... 8
Sr. VP, Product Development
Protein Shake Recipes.......................................................11
FAQ ...................................................................................12
30-Day Feeling Fit Calendar...............................................14
YOUR 30-DAY FEELING FIT KIT ALSO INCLUDES:
• 2 Arbonne Essentials Protein Shake Mixes — Vanilla or Chocolate
• 2 Arbonne Essentials Energy Fizz Tabs — Citrus or Pomegranate
• 2 Arbonne Essentials Fit Chews, Chocolate
• 2 Arbonne Essentials Herbal Detox Teas
• 1 Arbonne Essentials Daily Fiber Boost
The information provided in this Arbonne Essentials 30-Day Feeling Fit Guide is presented for educational purposes only
and should not be relied upon in lieu of advice from your physician or other qualified health provider. Results from the use
of Arbonne products vary depending upon individual effort, body composition, eating patterns and exercise. If you have a
medical condition or are pregnant or nursing, Arbonne recommends that you consult your healthcare professional before
starting an Arbonne product regimen.
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3. 3 STEPS TO YOUR PROFILE
GET STARTED
❏ 1. Clean out CONTACT INFORMATION
Clean out your refrigerator, pantry, kitchen and office of
Name
all unhealthy foods (i.e. potato chips, high sodium soups,
processed foods, candies/sweets, sodas/colas, high fat/ Arbonne ID
sodium frozen meals, etc.).
E-mail
Fast food and processed foods are lacking important
vitamins, minerals, phytonutrients, and worst of all — Phone
are full of unhealthy amounts of sodium, fats and other
unessential ingredients. Healthy, nutrient-rich foods are
essential to maintaining optimal body function.
Establish a goal and write it down. If your goal is to lose weight,
then fill in your starting weight and what achieving that goal will do for you.
❏ 2. Stock up
Stock up on healthy foods and snacks from your local
grocery store, grower’s market and/or health food store.
STARTING INFO ENDING INFO
A healthy selection of foods at home will encourage (COMPLETE THIS ON DAY 1) (COMPLETE THIS ON DAY 30)
healthier eating and better health; you will feel a
difference. (Refer to page 7 for healthy food options.) What does fit mean to you? Do you feel more fit?
❏ 3. Fill in
Fill in your contact and profile information on page 5.
How do you feel today? How do you feel overall?
8 HELPFUL TIPS
1. Stay hydrated! Water is vital to healthy living. Drinking 5. Stay on track! The best way to be successful and reach
plenty of water is essential for processing nutrients and your overall goal is to keep track of what you’re eating
maintaining a proper fluid balance. Ideally, you should and doing each day.
How do you want to feel in 30 days? Did you accomplish your goal(s)?
have six 8-oz. glasses of water per day. 6. Exercise! Whether you are trying to lose weight or
2. Slow down! When feeling very hungry, most people get more energy, it is important to exercise at least
have a tendency to eat too much, too quickly. Be sure 30 minutes each day.
to understand portions of veggies, proteins (size of your 7. Get some rest! Being healthy is not only about what you
fist) and grains. Take your time when eating so you can are eating, but how you are treating your body. It’s always
properly digest your food. good to get at least 7–8 hours of sleep each night.
3. Avoid bad sugars! Stay away from refined sugars that 8. Stay strong! No matter what your goal is, don’t get What is/are your goal(s)?
FOR WEIGHT LOSS
are found in sodas, sweetened teas, coffee creamers caught up on your day-to-day progress, but look at your
and other sweet foods and drinks. Refined sugars, when Current weight
weekly progression. The first two weeks are going to be
over-consumed, can be converted to fat and stored in the hardest, but stick with it and stay strong. Keep track Key measurements (optional)
the body. of what you are doing and how you feel.
4. Give in to little cravings! If you’re feeling hungry Weight lost
in-between meals, reach for a Fit Chew or a healthy
snack. (Refer to page 7 for healthy food options.)
FOR WEIGHT LOSS
Current weight
Key measurements (optional)
Weight loss goal
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4. DAILY MEAL PLAN HEALTHY FOOD
AND SNACK OPTIONS
WAKE-UP
GOOD PROTEIN SOURCES SELECTING BRE ADS,
1 Energy Fizz Tab — optional • Skinless chicken breast (grilled, not fried) GRAINS AND RICE
• Turkey breast or ground turkey • Whole grain, whole wheat breads
BREAKFAST • Cold water fish — salmon (wild Alaskan caught), cod (increases fiber and vitamin intake)
(Alaska long line), halibut (U.S. or Canadian Pacific, wild • Wheat or corn tortillas
1 Protein Shake (refer to page 11 for sample recipes)
caught), tuna (Albacore, U.S. or Canadian Pacific Troll)
• Whole wheat pasta
1 Daily Fiber Boost (add to one protein shake per day) • Eggs — boiled or cooked
• Quinoa or couscous
(without butter/margarine or salt)
• Brown rice or wild rice
• Lean meat — sirloin steak, pork tenderloin
MORNING SNACK (ask your butcher for the better, leaner cut of meat) • Whole grain cereals
1 Fit Chew • Spirulina* Avoid white bread (refined flour)
1 Herbal Detox Tea • Legumes: garbanzo beans, kidney beans*
+
• Arbonne Essentials Protein Shakes and Shake Mix* WHEN COOKING
*Vegan source • Use healthy cooking sprays
1 Healthy Snack (if needed, refer to page 7 for examples)
• Use olive, canola or grapeseed oil
• Use fresh herbs to add flavor to the meals instead of salt
HEALTHY SNACK OPTIONS
LUNCH Avoid margarine
• Celery sticks with peanut/almond butter and raisins Avoid rich, creamy sauces or salad dressings
1 Protein Shake (refer to page 11 for sample recipes)
• Baby carrots with low fat dressing
• Almonds
AFTERNOON SNACK
1 Fit Chew
• Trail mix (without chocolate or candy)
• Yogurt with fruit, berries or light granola
DID YOU K NOW?
• Unsalted whole grain crackers Fiber is essential to humans’ diet. Proper intake of fiber
1 Energy Fizz Tab
• Hummus with raw vegetables supports gastrointestinal (GI) health, cardiovascular
+ • Low sugar sorbet health and other important functions. Whole grain breads,
vegetables and brown rice are a much better source of
1 Healthy Snack (if needed, refer to page 7 for examples) • Steel cut oatmeal
fiber than white breads, rice and pasta. Remember that the
• Raw fruits (apple, pear, blueberries,
Arbonne Essentials Daily Fiber Boost provides 12 grams of
mango, pineapple, etc.)
fiber per serving, nearly half of the recommended amount.
DINNER • Boiled egg (cage and hormone free) with no salt
1 Healthy Meal • Vegetables (carrots, celery, broccoli, cauliflower,
zucchini, spinach, beets, etc.)
• Edamame (unsalted)
AFTER DINNER
• Low sodium vegetable chips
1 Herbal Detox Tea — optional
• Arbonne Essentials Fit Chews
Reminder: Be sure to replace either lunch or dinner with a healthy
meal instead of just a protein shake. Drink plenty of water (six 8-oz. glasses each day). HEALTHY BEVERAGES
• Unsweetened ice teas
• Herbal tea blends
• Green, black or white tea
• Water (six 8-oz. glasses per day)
• Almond milk
• Fresh squeezed or low sugar fruit juices
• Low sodium vegetable juices
• Sparkling water
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5. PRODUCT DETAILS
— ON THE ROAD TO FEELING FIT
PROTEIN SHAKES HERBAL DETOX TEA
• Deliver 20 grams of • A delicious, mild, decaffeinated
vegan protein, plus 20 herbal tea with 9 botanicals that
essential vitamins and support the liver and kidneys for
minerals per serving overall health◊
• Made with a Vegan Protein • Great way to start your morning
Blend including pea protein, without the caffeine or end your
which is one of the most day without staying up all night
absorbable forms of protein Key Ingredients: milk thistle, couch
available today grass, sarsaparilla, peppermint, dandelion
Key Ingredients: ginseng,
Coenzyme Q10, alfalfa,
ginseng and flax seed 7-DAY BODY CLEANSE
(OPTIONAL – NOT INCLUDED IN KIT)
• Helps cleanse and
DAILY FIBER BOOST detoxify the system
• Delivers 12 grams of fiber; nearly half and support the
of the recommended daily amount gastrointestinal (GI) tract.
• A flavorless blend that can be added Assists with the gentle
to all hot or cold foods and beverages elimination of toxins◊
• Perfect boost to the Chocolate or • Great way to prepare the
Vanilla Protein Shakes body for a new weight
management regimen◊
Key Ingredients: pea fiber, apple fiber,
orange fiber, beet fiber, inulin Key Ingredients: senna,
astragalus, rhubarb,
psyllium, milk thistle,
aloe vera, nettle leaf,
FIT CHEWS cascara sagrada, buckthorn,
• An ideal snack for those on the go, this slippery elm, meadowsweet
bite-sized treat helps control cravings
#2082; $49
while keeping energy levels sustained◊
• Contains a proprietary blend of
ingredients to help support the body
when undergoing a new diet or
PROTEIN SHAKER CUP
(NOT INCLUDED IN KIT)
exercise regimen◊
• Perfect cup to have when
Key Ingredients: rhodiola,
mixing your shakes
codonopsis, astragalus
• Wire whisk ball helps break
up the Protein Shake Mix
and Daily Fiber Boost
ENERGY FIZ Z TABS
• Dishwasher safe;
• High-energy fizz tabs that help boost
BPA free; recyclable
and sustain energy◊
#2083; $7
• Contains natural ingredients to help
control hunger and appetite
• Perfect pick-me-up when feeling
sluggish throughout the day or during
a workout◊
Key Ingredients: green tea, ginseng, T
hesestatementshavenotbeenevaluatedbytheFoodandDrugAdministration.
◊
Thisproductisnotintendedtodiagnose,treat,cureorpreventanydisease.
guarana, taurine and rhodiola
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6. PROTEIN SHAKE RECIPES
PEANUT BUT TER SHAKE BANANA BERRY FRUIT SHAKE
• 2 scoops Chocolate or Vanilla Protein Shake Mix • 2 scoops Chocolate or Vanilla Protein Shake Mix
• 7 oz. water (or almond milk) • 7 oz. water (or almond milk)
• 4–6 ice cubes • 4–6 ice cubes
• 1 Tbsp. natural peanut butter (or almond butter) • 1 cup frozen berries
• 1 scoop non-fat frozen yogurt • ½ peeled banana
Blend until smooth • 1 scoop non-fat frozen yogurt or low-sugar sorbet
Blend until smooth
VERY BERRY SHAKE
• 2 scoops Chocolate or Vanilla Protein Shake Mix ORANGE CRE AMSICLE SHAKE
• 7 oz. water (or almond milk) • 2 scoops Vanilla Protein Shake Mix
• 4–6 ice cubes • 7 oz. water (or almond milk)
• 1 cup mixed frozen berries • 4–6 ice cubes
(or substitute with 1 cup of your favorite berry) • 1 scoop low-sugar orange sorbet
• 1 scoop non-fat frozen yogurt or low-sugar sorbet Blend until smooth
Blend until smooth
NOTE:
For a nutritional boost to any shake, add a scoop of
Arbonne Essentials Daily Fiber Boost.
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7. FREQUENTLY ASKED QUESTIONS (FAQ)
Q Q: How many protein shakes should I be Q Q: Do I need to supplement my diet with
drinking each day? vitamins and minerals?
A: When on the 30-Day Feeling Fit program, you should A: In order to get the daily vitamins and minerals our
have 2 Arbonne Essentials Protein Shakes each day. bodies require, we recommend taking a multivitamin/
Add 1 scoop of the Daily Fiber Boost to one of your multimineral. Arbonne makes it easy with the Daily
protein shakes or to any foods in your healthy meal. Power Packs for Men (#2052) or Women (#2053).
These are daily nutritional packs containing 5
supplements with multivitamins, multiminerals,
Q Q: What other foods can I eat outside of the probiotics and enzymes, along with bone health and
Arbonne Essentials products? antioxidant formulas targeted to address both men’s
A: We outline the Daily Meal Plan on page 6 of this guide, and women’s individual needs.
but we encourage eating other healthy food options
(examples on page 7) in-between meals. Make sure to
eat one healthy meal daily. Q Q: What else does Arbonne offer outside of the
30-Day Feeling Fit Kit?
A: Arbonne Essentials has many products that cover your
Q Q: I see that the 7-Day Body Cleanse is optional. daily and fitness needs, from digestion support and
Why? calcium supplementation to joint support and daily
A: Before starting a new nutrition or workout regimen, vitamins and minerals. Ask your Arbonne Independent
some people like to cleanse their bodies of the toxins Consultant for more information on Arbonne Essentials,
they have accumulated over time. This is a great way and find nutrition solutions that are just right for you.
to prepare the body for a new weight management
regimen. You can use the 7-Day Body Cleanse once
every 30 days. Q Q: Can I continue the 30-Day Feeling Fit program
beyond 30 days?
A: Yes! The Arbonne Essentials 30-Day Feeling Fit Kit is a
great way to get started on the path to feeling fit. Once
you’ve completed the program, you can keep going for
another 30 days until you reach your ultimate goals, or
use the 30-Day Feeling Fit Kit as a jump-start to get you
on track to better health whenever you need it.
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8. 30-DAY FEELING FIT CALENDAR
Check the box at the end of each day if you followed the Daily Meal Plan on page 6. Be sure to add comments on how you
feel after each day or anything else you want to remember as you progress through the 30 days.
DAY 1 DAY 2 DAY 3 DAY 16 DAY 17 DAY 18
❏ Stayed on track ❏ Stayed on track ❏ Stayed on track ❏ Stayed on track ❏ Stayed on track ❏ Stayed on track
Comments: Comments: Comments: Comments: Comments: Comments:
DAY 4 DAY 5 DAY 6 DAY 19 DAY 20 DAY 21
❏ Stayed on track ❏ Stayed on track ❏ Stayed on track ❏ Stayed on track ❏ Stayed on track ❏ Stayed on track
Comments: Comments: Comments: Comments: Comments: Comments:
DAY 7 DAY 8 DAY 9 DAY 22 DAY 23 DAY 24
❏ Stayed on track ❏ Stayed on track ❏ Stayed on track ❏ Stayed on track ❏ Stayed on track ❏ Stayed on track
Comments: Comments: Comments: Comments: Comments: Comments:
DAY 10 DAY 11 DAY 12 DAY 25 DAY 26 DAY 27
❏ Stayed on track ❏ Stayed on track ❏ Stayed on track ❏ Stayed on track ❏ Stayed on track ❏ Stayed on track
Comments: Comments: Comments: Comments: Comments: Comments:
DAY 13 DAY 14 DAY 15 DAY 28 DAY 29 DAY 30
❏ Stayed on track ❏ Stayed on track ❏ Stayed on track ❏ Stayed on track ❏ Stayed on track ❏ Stayed on track
Comments: Comments: Comments: Comments: Comments: Comments:
14 15

9. Arbonne Special Delivery
The products you need, when you need them
Get started with shipments of your favorite nutrition products delivered
right to your door. A perfect way to keep receiving your 30-Day Feeling
Fit Kit on a monthly basis, for longer-term fit goals! Arbonne Special
Delivery offers everything you need:
• Exclusive product offers and savings throughout the year
• Easy to set up your order(s) with only a few clicks of the mouse
• Flexibility of 30-, 45-, 60- and 90-day shipping options
• Convenience of maintaining your order(s) 24/7
33953R01 01
©2011 Arbonne International, LLC
All Rights Reserved. | arbonne.com BEGIN YOUR ARBONNE SPECIAL DELIVERY
ORDERS TODAY AND START EARNING REWARDS:
Ask your Independent Consultant how to get started
or simply go to arbonne.com/specialdelivery.