MASTER PLAN TO BOOST YOUR ENERGY 

Before I tell you all about this life-changing program, let’s talk about who this is really for…

You are a busy professional with a demanding career. You often wake up tired in the mornings and feel exhausted and overwhelmed with your work and family commitments.

You want to work hard and chase your dreams. However, as you feel tired and low on energy, you are less productive, and your motivation is low. It’s also more tempting for you to give in to distractions and waste your time.

You want to live a healthy lifestyle. But you stay up late and don't get enough sleep. You don’t have time and energy to exercise consistently. You eat unhealthy foods when you are stressed out and then feel guilty about it.

You want to wake up full of energy and sustain your energy level throughout the day. You want to feel motivated, focused, and productive and work towards achieving your professional and personal goals. You want to feel great and look your best.

You want to make changes in your life but don't know how or where to start. 

​You are in the right place, and I’m going to tell you exactly how Master Plan to Boost Your Energy will give you the tools, inspiration, support and accountability on your journey to increase your energy and improve your quality of life.

By the end of this program, you will…

• Create Your Future Healthy Self vision, set your well-being goals, and start taking consistent daily steps towards your goals
• Improve your evening and morning routines and enhance the quantity and quality of your sleep
• Create a consistent workout routine that includes an optimal mix of cardio exercises, strength training and flexibility and fits your busy schedule. You will also learn how to prevent exercise-related injuries
• Learn to take charge of your food, increase healthy foods, cut down processed foods, and gain control of emotional eating
• Upgrade your mindset, recognize your negative thought patterns and learn to better manage them. You’ll also learn how to add journaling, meditation and gratitude to your daily routine
• Increase your productivity and focus by learning effective time-management techniques. You’ll master hacks to boost your motivation and get things done even if you don’t feel like doing anything

What’s Inside  

Module 1

Path to Your Future Energized Self

Ultimate well-being depends on your lifestyle, not just your nutrition and exercise. In this module, we’ll start with reviewing the well-being map and assessing your current lifestyle.

You’ll create a clear vision of what optimal well-being looks like to you by describing a future healthy, energized version of yourself. With this version in mind, you’ll set your specific wellness goals and discover your internal reasons for pursuing these goals.

You will start learning how to create small daily habits that will enable you to achieve your goals. Finally, you’ll create a tracking and accountability system to ensure that you stay on track.

Highlights:

• Complete your initial lifestyle assessment so that you can get deeper insights into your strengths and areas for improvement.
• Create Your Future Self vision. Not only will this exercise help you clarify what optimal well-being means to you, but it will also help you envision how your entire life could change as the result of taking small daily steps towards your future self.
• Set specific wellness goals that are challenging but achievable. Once you have identified your goals, you will break them into executable weekly and daily action plans that will empower you to accomplish what you want.

Module 2

Optimize Your Sleep

You’ve probably heard about the importance of sleep for your health and well-being.

Sleep restores your body and brain. It strengthens your cardiovascular and immune systems, boosts your concentration and focus, and improves your mood and happiness. 

Multiple research studies have shown the negative impact that sleep deprivation can have on your body. Ongoing sleep deficiency is linked to obesity, an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.

While sleep requirements can vary slightly from person to person, most healthy adults need between seven to nine hours of sleep per night to function at their best.

In this module, you will learn how to improve your sleep and fully reap the benefits of sleep. You’ll have a closer look at your sleeping routine and identify how many hours of sleep you need.

As your morning starts the evening before, you’ll examine your typical evening routine. Every decision that you make in the evening affects the amount and quality of your sleep. If you tend to stay up late, even if you prefer to go to sleep earlier, you’ll get the tools to enhance your evening routine.  

If you find it consistently hard to get out of bed when your alarm goes off and tend to hit a snooze button, you’ll learn how to get rid of this energy-draining habit. You’ll also create an optimal morning routine that fits your lifestyle and enables you to start a day powerfully.

Highlights:

• Take an assessment of your current sleep habits and identify how many hours of sleep you need to function at your best.
• Create an optimal evening routine that will improve your quality and quantity of sleep and set you up for a better morning. If you are one of the people who have promised themselves multiple times to start getting to bed earlier but can't make it happen, you’ll learn the tools to help you go to sleep earlier. 
• Find the morning rituals that work best for your lifestyle and life circumstances and learn how to make them a consistent part of your morning routine. When you start your day with a powerful morning routine, you feel more focused, balanced, and productive throughout the day. Even if you spend only five to ten minutes on the morning rituals, you can transform your day.   

Module 3

Create Consistent Exercise Routine

You know the great benefits of exercise, including improved health, better mood, more energy, better sleep, and less stress and anxiety.

However, you might find it challenging to stay active. You might be too busy, too tired, or just don't feel motivated to exercise.

In this module, you’ll learn how to overcome the most common excuses for not working out and integrate exercise into your daily life. You’ll realize that you don’t have to spend hours in a gym to experience the physical and emotional benefits of exercise.

If you find it challenging to determine what workout is best for you, we’ll cover cardio and strength training fundamentals and how to combine them for optimal results.

You’ll get specific examples of core exercises, an essential part of a well-rounded fitness program. Aside from occasional sit-ups and push-ups, many people tend to ignore core workouts. By spending five to ten minutes a day on strengthening your core muscles, you can make significant improvements in your overall health and fitness. 

Finally, you’ll learn how to prevent exercise-related injuries and how to heal them.

Highlights:

• Find physical activities that you enjoy and that fit better into your life. Forcing yourself to stick to an exercise routine you dislike is usually pointless.
• Create a weekly exercise schedule, capturing all weekly workouts and rest days. Decide on the number of hours per week you can commit to exercise and choose activities you’d like to do.
• Develop specific strategies to overcome your excuses for not working out. These tactics will help you stay active even when you don’t feel motivated.

Module 4

Improve Your Nutrition 

Food and drinks that you consume impact your body and mind, including your health, the way you look, and the way you feel. Nutrition also affects your energy level, performance, and emotions.

Food not only gives you the energy to fuel your body, but it also provides vitamins and minerals that are required for your body to function better.  Food can also alter how your genes behave by switching on and off specific genes.

In this module, you’ll learn about two main types of nutrients: macronutrients and micronutrients. The three main categories of macronutrients include carbohydrate, protein, and fat. The two types of micronutrients are vitamins and minerals. Water is considered an especially essential nutrient, as about 60% of the human body is made up of water.

You’ve probably heard about numerous diets and wondered which one is best for you. Instead of trying to figure out the best diet, we are going to focus on main principles of good nutrition.

Healthy eating is not about strict limitations, calories counting, or depriving yourself of the foods you love. You will increase healthy foods (fruits, vegetables, plant-based oils, fish, seafood, lean proteins, whole grains, unsaturated fats, complex carbohydrates) and reduce processed foods.

Highlights:

• Track your food and drink intake for a week or two to become more aware of what you eat and when you consume food. You'll learn several ways how to do it. Tracking food can be a helpful tool for weight control, improving your nutrition and creating healthy eating habits. 
• Once you have a record of your meals, you will identify what you would like to add or subtract from your diet. Your goal is maximize the amounts of lean protein (fish, seafood, chicken, turkey, eggs), fruits, vegetables, nuts, and seeds in your diet and minimize processed foods (fried foods, deli meats, sugary drinks, cookies, cakes, candies, ice cream, pizza, etc). It’s ok to indulge in your favorite foods once in a while, but do it in moderation.
• You will become aware of your emotional eating urges when you experience cravings for high-fat or high-sugar foods. Instead of relying on your willpower to control your urges, you will put together a plan on how you’d like to respond when your food cravings arise.

Module 5

Take Control of Your Mind 

Many people believe that outside events create emotions. In reality, most emotions are the result of your thoughts about those events. When something happens, you try to make meaning out of a situation and instantaneously generate thoughts.

Some of those thoughts are rational; others are not. Depending on your thinking, the same situation can bring different emotions. We generally do not evaluate how we think about things. The human brain produces thousands of thoughts every day (different sources cite the number between 60,000 and 80,000). Most of those thoughts are negative and repetitive. At least 95% of our thoughts are unconscious.

You do not have control over thoughts that come into your mind, but you do have control over how you respond to those thoughts. In this module, you will learn the specific techniques how to consciously take control of your thoughts and replace your negative thoughts with more empowering ones.

Creating a daily meditation practice can tremendously reduce your daily stress and anxiety. While many people think of meditation as something you do sitting cross-legged inside a yoga studio or Buddhist temple, you will learn simple meditation and mindfulness techniques that you can easily add to your daily routine.

Highlights:

• You'll start noticing and acknowledging more of your thoughts. You'll start recognizing what is happening in your brain and what story you tell yourself. When you get caught up in excessive negative thinking, you will try to focus on the present moment and replace negative thoughts with more powerful and constructive ones.
• You will create a daily meditation practice that can tremendously reduce your stress and anxiety. If you are completely new to meditation, you will start by meditating three to five minutes and gradually will increase your time. You will also learn how to bring more mindfulness into your life.
• You will develop journaling practice that will give you mental clarity and reduce stress. When dealing with intense emotions or confusion, journaling can help you better understand these emotions and quicker release them. By deeper examining your thoughts, you might find different ways of looking at your problems and come up with better solutions.

Module 6

Stay Motivated and Productive 

Motivation can be defined as the force driven by desires, needs, or wants that cause a person to take action. Many people believe that they need the motivation to get started. However, if you wait until you feel motivated to do something, it likely will never happen.

Motivation often comes after you start your task, not before. It is a product of your actions, not the other way around. Once you start taking small steps towards your goal, motivation will quickly kick in. 

In this final module, you’ll learn how to get things done even when you don’t feel like doing anything.

First, you will start setting up your daily priorities before you get into the busyness of your day.

Instead of writing a long and intimidating to-do list trying to cram too many things in your day, will you pick three most important tasks (MITs) for the day. No matter what else happens during the day, completing your three MITs will give you a sense of accomplishment and progress.

You will learn how to work in focused intervals and take regular breaks throughout the day to maintain your energy level. You will also learn how to eliminate distractions and stay focused.  

Highlights:

• You will track all your daily activities for a week (or at least for a couple of days) and become more aware of how exactly you spend your time each day. This information will allow you to reallocate your time to better align it with your goals.
• You will also become more aware of your major time wasters during the day and start gradually eliminating them. You will learn how to find the balance between instant gratification and long-term satisfaction from staying on track with your goals.
• You will set three most important tasks (MITs) for each day and learn how to stay focused and motivated to complete them.

Plus These Bonuses to Help You Generate Unstoppable Momentum

Bonus 1

Weekly group coaching sessions  

During these sessions, you get your questions answered so that you can move forward with total clarity and focus.

What You’ll Get:

• Six group coaching sessions where I’ll personally answer your questions in live Q&A sessions that last at least 90 minutes so that I can take as many questions as possible.      

• If you have to miss a session, you can submit your question in advance. All sessions are recorded and the replays will be available in our learning platform. 

Bonus 2

Private Facebook group membership 

You'll connect with fellow course participants and become a member of a highly supportive community where you can find inspiration, motivation, and accountability. 

What You’ll Get:

• Every day, you’ll be able to talk with me and other like-minded individuals on Facebook who will support you on your wellness journey.
• After the end of the course, you'll move into my private Facebook for alumni only. 

Bonus 3

One-on-one coaching

If you would like personalized guidance and support in working on your wellness goals, I'm here to help. 

What You’ll Get:

• One 45-minute one-on-one coaching session that you can schedule any time during the course.
• Step-by-step action plan to help you move forward.

Master Plan to Boost Your Energy is a comprehensive step-by-step implementation program for busy professionals who want to live energized lives and are committed to making changes in their lifestyles.

Our community includes motivated, committed, and supportive members who want to have the energy to live their lives to the fullest. When you join, you will be part of this special group.

By the end of the 14 days from the start of the course, you'll have received access to the first two modules. You'll have had the opportunity to complete your initial lifestyle assessment and create Your Future Self vision. You'll also have made specific wellness goals and start taking steps to optimize your sleep.

If you don't feel motivated by your progress or don't feel like this program is a good fit for you, simply reach out, show us that you've put in the work, and we'll refund your investment. You can read the full details on the refund here.