1. food and drink
2. food
3. grains and pasta

IGNITE
MELT YOUR BELLY
PHASE
2
WELCOME TO CORE!
Congratulations! You have taken an important step toward continuing the progress you made in the
DETOX Phase. Now it’s time to melt your belly fat with the help of two CORE Boost products...
CORE Burn acts as a catalyst to ignite your metabolism and burn extra calories. CORE Pro-Bio features 10
different strains of probiotics that help restore the balance in your digestion system.
In the IGNITE Phase, you will continue to eat “PFC Every 3”—a balanced combination of proteins, fats, and
carbs every 3 hours. Exercise will also play an important role. We recommend 2-3 days of strength training
combined with 2 days of high intensity cardio. Here’s to the next 7 weeks!
Mark Macdonald, co-creator of the CORE Program, is an international nutrition and
fitness expert, TV Personality and author of the New York Times’ bestselling book,
“Body Confidence”. The CORE Program is featured throughout Mark’s latest
bestselling book, “Why Kids Make you Fat... And How to Get Your Body Back”.
LOSE YOUR BLOAT
Week 1 (7 days)
CUT
CLEAN
FLUSH
PHASE
2
IGNITE
MELT YOUR BELLY
Weeks 2-8 (49 days)
BURN
SCULPT
RESTORE
PHASE
3
3 STEPS
3 STEPS
1
DETOX
3 STEPS
PHASE
Mark Macdonald
THRIVE
LIVE YOUR LIFE
Week 9+ (recurring 28 days)
REPROGRAM
DIVERSIFY
ENERGIZE
BEFORE YOU START, COMPLETE THESE 3 STEPS!
STEP
1
DOWNLOAD WORKOUT CALENDAR
Exercise plays an implortant role in the IGNITE
Phase. To help track your progress, download the
CORE IGNITE Workout Calendar at COREin8.com/
CORE–Downloads. Stay motivated by tracking your
daily nutrition and workouts as well as your progress
with a weekly weigh-in. Print the calendar out twice
for the full 7 weeks in the IGNITE Phase.
Download Calendar at COREin8.com/CORE–Downloads
STEP
SET REALISTIC GOALS
STEP
JOIN THE FACEBOOK COMMUNITY
2
3
Think of 1 goal you want to accomplish over the
next seven weeks. Maybe it’s trying a new cardio
workout? Maybe it’s learning a new recipe each
week? Make a realistic goal and stick to it. Write
your goal to the right.
Studies show you have more success working
out with a group. Use this CORE Facebook
community for advice, recipes, and more!
GOAL FOR IGNITE PHASE:
CORE CHALLENGE COMMUNITY
facebook.com/groups/COREChallengeCommunity
PHASE
2
1
IGNITE
MELT YOUR BELLY
Weeks 2-8 (49 days)
BURN
IGNITE YOUR
METABOLISM WITH BURN
Ignite your metabolism by taking 1 capsule of the
CORE Boost Burn with your morning and afternoon
CORE Protein Shakes.*
More Info:
• A void taking the CORE Boost Burn 1 late in the
afternoon as it may cause you to be energized into
the night.*
•R
epeat the DETOX Phase if you ever feel your body
is in need of a cleanse or reset.*
Lean Muscle Option: For those who want to gain
lean muscle mass, diversify your exercises and
enhance your results by adding CORE Boost Build.*
1
CORE Boost Burn is CORE Boost Ignite in Canada.
* These statements have not been evaluated by the Food and Drug
Administration. This product is not intended to diagnose, treat,
cure, or mitigate any disease.
2
SCULPT
SCULPT YOUR BODY
WITH EXERCISE
Start sculpting your body with suggested calorieburning exercises listed below.
2 DAYS/WEEK
3
Restore the healthy bacteria in your digestive
system with the CORE Boost Pro-Bio.*
SAMPLE MEAL PLAN
2 DAYS/WEEK
30 minutes of
Strength Training
Examples: pilates,
yoga, workout class,
cross fit, weights
30 minutes of High
Intensity Cardio
Examples: jumping
rope, running, spinning,
running stairs
PLUS
30+ minutes of Fat Burning Cardio
Examples: stair climbing, cycling, jogging, walking,
elliptical, swimming
RESTORE
RESTORE HEALTHY
BACTERIA WITH PRO-BIO
Breakfast
Protein + Fat + Carb (Ex: Eggs + Almonds +
Oatmeal)
MidMorning
CORE Protein Shake + CORE Boost Burn +
CORE Boost Pro-Bio
Lunch
Protein + Fat + Carb (Ex: Salmon + Avocado +
Brown Rice
MidAfternoon
CORE Protein Shake + CORE Boost Burn +
optional CORE Boost Build*
Dinner
Protein + Fat + Carb (Ex: Steak + Broccoli +
Spinach + Salad Dressing
Late Night
+ Optional CORE Protein Shake
Note: Perform all strength training and high intensity cardio first, then do fat burning cardio.
SEE NEXT PAGE FOR SUGGESTED MEAL PORTIONS & CLEAN FOODS
MEAL PORTIONS & CLEAN FOODS
The CORE Program uses a simple measuring
system (1 protein, 1 fat, 1 carb) for each meal.
This gender specific guide
will assure that you’re
eating the right food
portions in order to reach
your fitness goals.
1 PROTEIN
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).
• Make sure you are hungry (never starving) before each meal and satisfied (never full) after.
If you are hungry before 3 hours, 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.
DAILY MEAL PLAN
Breakfast
PFC Every 3
Mid-Morning
PFC Every 3
Lunch
PFC Every 3
Mid-Afternoon
PFC Every 3
Dinner
PFC Every 3
Late Night
PFC Every 3
1 FAT
1 CARB
FREE FOODS
meal portions
FEMALE
1 palm or
3 oz.
MALE
1 1/2 palms
or 5 oz.
FEMALE
1 tip of the
thumb
MALE
1 thumb
FEMALE
1 fist or
3 oz.
PROTEIN
FAT
CARB
Lean Proteins:
• Bison (extra-lean)
• Chicken
• Egg Whites
• Hemp
• Lean Fish
+ Shellfish can be eaten in this phase
• Turkey
• Venison
• CORE Protein Shakes
• Avocado
• Chia Seeds
• Flax Seeds
• Oils
- Olive
- Coconut
- Macadamia
• Raw Nuts & Natural Nut Butters
+ Olives
Fruits:
• Apples
• Bananas
• Berries
• Grapefruit
• Mangos
• Oranges
Non-Lean Proteins: (do not add a fat with these options)
+ Non-lean fish
+ Beef (filet)
+ Lamb
+ Beef (ground)
+ Pork Tenderloin
+ Eggs (whole)
+ NEW to IGNITE Phase
MALE
2 fists or
5 oz.
Unlimited
FREE FOODS
Vegetables:
• Bell Peppers
• Broccoli
• Carrots
• Cucumber
• Green Beans
• Tomato
Grains/Calorie Dense Carbs:
+ Quinoa
+ Beans (fresh
+ Yams
or dried)
+ Oatmeal
+ Brown Rice
+ Potatoes (sweet + Millet
potatoes are best)
Herbs:
• Basil
• Bay Leaves
• Cilantro
• Parsley
• Rosemary
• Thyme
Spices:
• Cinnamon
• Garlic
• Ginger
• Nutmeg
• Peppercorns
• Saffron
Leafy Greens (fresh only)
• Collard Greens
• Lettuce (all types)
• Kale
• Spinach
Condiments:
+ Vinegars (Balsamic, Red Wine, etc.)
+ Extracts (Almond, Vanilla, etc.)
SEE NEXT PAGE FOR SUGGESTED MEAL PLAN & PORTION SIZES
SUGGESTED MEAL PLAN
REPEAT THIS MEAL PLAN EACH DAY FOR
SEVEN WEEKS (49 DAYS).
IGNITE MEAL PLAN FOR FEMALES
Guidelines to Optimizing Results:
• You will be “Eating in 3’s” – eating a combination of protein, fat, and carbs every 3 hours.
• Eat your first meal within an hour of waking and your last meal within an hour upon bedtime.
• Add a 6th meal. If still hungry after dinner, have a shake.
• If you fall off your IGNITE or THRIVE plan for more than 2-3 day s, you can “reboot” your plan
by simply repeating the 7-day DETOX Phase.
IGNITE MEAL PLAN FOR MALES
SERVING
SIZE
SERVING
SIZE
SERVING
SIZE
SERVING
SIZE
SERVING
SIZE
SERVING
SIZE
SERVING
SIZE
SERVING
SIZE
1 palm or 3 oz.
1 tip of thumb
1 fist or 3 oz.
Unlimited
11/2 palms or 5 oz.
1 thumb
2 fists or 5 oz.
Unlimited
Breakfast
3 Egg Whites
Mid-Morning
.5 oz. of
Almonds
1 oz. of
Almonds
Breakfast
5 Egg Whites
CORE Protein Shake + CORE Boost Burn + CORE Boost Pro-Bio
(use only water; add ice for desired consistency)
Mid-Morning
CORE Protein Shake + CORE Boost Burn + CORE Boost Pro-Bio
(use only water; add ice for desired consistency)
Lunch
3 oz. of
Chicken Breast
Lunch
5 oz. of
Chicken Breast
MidAfternoon
CORE Protein Shake + CORE Boost Burn
(use only water; add ice for desired consistency)
MidAfternoon
CORE Protein Shake + CORE Boost Burn
(use only water; add ice for desired consistency)
Dinner
3 oz. of Grilled
Halibut
Dinner
5 oz. of Grilled
Halibut
Late Night
+ Optional CORE Protein Shake
(use only water; add ice for desired consistency)
Late Night
+ Optional CORE Protein Shake
(use only water; add ice for desired consistency)
1 oz. of
Avocado
.5 tbsp. of
Olive Oil (for
your salad)
3 oz. of Berries
3 oz. of Green
Beans
3 oz. of
Asparagus
Medium Bowl
of Spinach or
Lettuce
Any protein, fat, or carb can be evenly exchanged; simply swap from the food exchange list.
2 oz. of
Avocado
1 tbsp. of Olive
Oil (for your
salad)
5 oz. of Berries
5 oz. of Green
Beans
5 oz. of
Asparagus
Medium Bowl
of Spinach or
Lettuce
Any protein, fat, or carb can be evenly exchanged; simply swap from the food exchange list.
SEE NEXT PAGE FOR CLEAN & YUMMY RECIPES!
IGNITE PHASE SAMPLE BREAKFAST RECIPE
APPROVED RECIPES AT
PUMPKIN WAFFLES
COREIN8.COM/RECIPES
PREP TIME: 5 min
COOK TIME: 5 min
TOTAL TIME: 10 min
SINGLE SERVING
FEMALE
MALE
PROTEIN:
14g
28g
FAT:
4g
8g
CARB:
21g
42g
167
334
CALORIES:
INGREDIENTS
Use the hand diagrams and ingredient measurements listed below as guides.
PROTEIN
FAT
CARB
FREE FOODS
FEMALE
1 palm
MALE
1 1/2 palms
FEMALE
1 tip of the
thumb
MALE
1 whole
thumb
FEMALE
1 fist
MALE
2 fists
3 oz.
5 oz.
1 tbsp.
2 tbsp.
3 oz.
6 oz.
• Egg Whites
• Chia Seeds
DIRECTIONS
1. Mix all ingredients in a large blender.
2. Pour desired amount in waffle iron.
3. Cook waffle entirely through.
FIND CORE IGNITE-
• 100% Pumpkin Puree
Unlimited
• Cinnamon
IGNITE PHASE SAMPLE LUNCH RECIPE
APPROVED RECIPES AT
MANGO CHICKEN OVER RICE
COREIN8.COM/RECIPES
PREP TIME: 10 min
COOK TIME: 15 min
TOTAL TIME: 25 min
SINGLE SERVING
FEMALE
MALE
PROTEIN:
10g
20g
FAT:
15g
30g
CARB:
30g
60g
288
576
CALORIES:
INGREDIENTS
Use the hand diagrams and ingredient measurments listed below as guides.
PROTEIN
FAT
CARB
FREE FOODS
FEMALE
1 palm
MALE
1 1/2 palms
FEMALE
1 tip of the
thumb
MALE
1 whole
thumb
FEMALE
1 fist
MALE
2 fists
3 oz.
5 oz.
1 tbsp.
2 tbsp.
3 oz.
6 oz.
• Boneless, Skinless
Chicken Breast
FIND CORE IGNITE-
• Olive Oil
• Mango
• Scallions
• Steamed rice
Unlimited
• 1 tbsp. Basil Leaves
• 1/4 tsp. White Pepper
• 1 1/2 tbsp. Lime Juice
DIRECTIONS
1. Cube chicken and mango and slice scallions; set aside.
3. Add mango, lime juice, and half the onions.
2. Heat a large frying pan over high heat. Add oil and swirl to coat
pan. Cook chicken with spices until browned.
4. Cook, stirring often until mango starts to soften and releases juices.
5. Serve over rice with remaining onions and basil sprinkled on top.
IGNITE PHASE SAMPLE DINNER RECIPE
APPROVED RECIPES AT
SHRIMP AND QUINOA SALAD
COREIN8.COM/RECIPES
PREP TIME: 5 min
COOK TIME: 25 min
TOTAL TIME: 30 min
SINGLE SERVING
FEMALE
MALE
PROTEIN:
23g
46g
FAT:
7g
14g
25g
50g
248
496
CARB:
CALORIES:
INGREDIENTS
Use the hand diagrams and ingredient measurements listed below as guides.
PROTEIN
FAT
CARB
FREE FOODS
FEMALE
1 palm
MALE
1 1/2 palms
FEMALE
1 tip of the
thumb
MALE
1 whole
thumb
FEMALE
1 fist
MALE
2 fists
3 oz.
5 oz.
1 tbsp.
2 tbsp.
3 oz.
6 oz.
• Shrimp
• Avocado
• Quinoa
• Cherry Tomatoes
Unlimited
• Lettuce
• 3 tbsp. Lemon Juice
DIRECTIONS
1. Cook shrimp in desired method.
4. Add lettuce and slice avocado.
2. Cook quinoa.
5. Top with sliced cherry tomatoes and lemon juice, if desired.
3. Toss cooked quinoa and shrimp together in a large bowl.
FIND CORE IGNITE-
SUCCESS STORIES & TESTIMONIALS
My name is Lisa and I am 44 years old. My story starts back to being raised by a single mom and growing up
with TV dinners and microwave food. When I got married at the young age of 21, I didn’t know how to cook, so we
spent the majority of our time at Taco Bell and McDonald’s. Then my kids came along and I got even busier, so not
only did I still not know how to cook, but I didn’t have time to learn how. We filled up our shopping carts with Hot
Pockets and anything you could pop in the microwave. As a result of this, I started to pack on some weight.
At my short height (5’1”), every pound started to show. I went on several fad diets, but was never able to stick
with any of them. Eventually I just decided that I would never be able to lose weight, so I went back to eating
junk food. Then my daughter started struggling with her weight and I realized all my bad habits had made their
way into her life. I wanted to help her but didn’t know how. I had already tried everything and nothing worked.
Then I heard about the 8-week CORE Challenge. I wasn’t sure if it would work, but I thought I would give it a try.
My daughter and I went on the plan together and it worked amazingly well! I lost 6 pounds in my first week and
my daughter lost 10. I was like, “Wow, there is something to this,” and we continued on the plan. At the end of 8
weeks, I lost 22 pounds and have continued to use the CORE shakes and follow the meal plans. It has now been
10 months since I started the CORE Challenge. I am down 25 pounds and feel the best I have ever felt. More
importantly, I have been able to give my daughter the tools she needs to live a healthy life.
I joined the CORE Challenge because I wanted to
be healthier and in better shape at 36 than I was
at 26. I love the CORE Challenge Community on
Facebook, the weekly webinars, meals plans, etc.
Not only did I lose 12.5 lbs. and 7.5 inches, but I
also gained a new mindset in regards to eating.
The CORE Challenge wasn’t just a “diet” to me—it
was a lifestyle change that I will continue to
follow. For a person who LOVES food, I never felt
deprived of anything! And... I started running! I
feel so good, so rejuvenated, and so blessed!
– HEIDI
– LISA
I joined the CORE Challenge, not to achieve a number on the scale, but to see what I can achieve. I want to play with my
grandkids, mountain bike, snowboard, and feel confident putting on a bathing suit. After 8 weeks, I’ve lost 25 lbs. and 16
inches. I just turned 40, so it feels great to say that I’m back on my mountain bike. I’m having fun and looking good! I plan
on completing a few weeks of THRIVE and then get back on the CORE Program to lose another 20-30 lbs.
For a chronic dieter with high blood pressure, losing
weight wasn’t Leyla’s difficultly — keeping the weight
off and her blood pressure in check was. Leyla lost 28
pounds, 22 inches, and 3 pants sizes. With that in mind,
Leyla knew there was no going back. She shifted to
progression mode and owned her THRIVE Phase. About
7 months later, Leyla had dropped a total of 53 pounds,
44 inches, and 5 pants sizes. What’s even more exciting
is she’s now blood pressure medication-free!
– JEFFREY
– LEYLA
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