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Power Your Day 30-Day Lifestyle Reset Guidebook

Are you ready for a 30-Day Challenge to Reset Your Lifestyle! Kickstart your wellness reset with this easy to follow guidebook designed to help you reset your eating habits, boost your energy, and achieve sustainable health goals.

Are you ready for a 30-Day Challenge to Reset Your Lifestyle! Kickstart your wellness reset with this easy to follow guidebook designed to help you reset your eating habits, boost your energy, and achieve sustainable health goals.

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<strong>30</strong>-<strong>Day</strong><strong>Lifestyle</strong><strong>Reset</strong>


<strong>Power</strong><strong>Your</strong><strong>Day</strong>withGreatBreakfast!<br />

Breakfastisn’tjustamorningritual–it’sthefirstmealoftheday.<br />

Youcanenjoyitanytime,whetherat7AM or2PM.Thekeyis<br />

breakingyourovernightfasttofuelyourbodyandjumpstartyour<br />

metabolism.Skippingitcanleaveyousluggishandimpairfocus.<br />

Abalancedbreakfastwithprotein,fiber,andhealthyfatshelps<br />

stabilisebloodsugar,reducesovereating,andprovidesessential<br />

nutrientslikevitaminsandcalcium.Researchshowsbreakfasteaters<br />

tendtomaintainahealthierweightandbeterdietaryhabits.It’snot<br />

justaboutnutrition;breakfastsetsapositivetoneforyourday!<br />

FunFact<br />

Eatingbreakfastcanimproveyour<br />

focusandmemory!<strong>Your</strong>brainrelies<br />

onglucoseasenergy,andstarting<br />

thedaywithabalancedmeal<br />

providesthefocusandmentalclarity<br />

neededtoconqueryourto-dolistlike<br />

achamp.


ReasonstoMake<br />

BreakfastaDailyHabit<br />

5Breakfastismorethanjustameal<br />

— it’syourdailyinvestmentinhealth,<br />

energy,andhappiness!<br />

1<br />

BoostsEnergyLevels<br />

Afteranightoffasting,breakfastreplenishesyourenergystores,<br />

givingyouthefueltopowerthroughyourday.Itjumpstartsyour<br />

metabolism andkeepsyoufeelingactiveandalert.<br />

2<br />

ImprovesFocusandProductivity<br />

Anutritiousbreakfastfuelsyourbrain,enhancingmemory,<br />

Anutritiousbreakfastfuelsyourbrain,enhancingmemory,<br />

concentration,andproblem-solvingskils.Whetherit’swork,<br />

school,ordailytasks,startingyourdaywithagoodmealhelps<br />

youstaysharpandontopofyourgame.<br />

3<br />

SupportsHealthyWeightManagement<br />

Eatingabalancedbreakfasthelpscontrolhungerthroughoutthe<br />

Eatingabalancedbreakfasthelpscontrolhungerthroughoutthe<br />

day,reducingthetemptationtosnackonunhealthyoptionsor<br />

overeatlaterintheday.<br />

4<br />

EnhancesMetabolism<br />

Breakfastactivatesyourmetabolism early,helpingyourbody<br />

burncaloriesmoreecientlyandkeepingyourenergylevels<br />

steady.<br />

5<br />

PromotesLong-term Welnes<br />

PromotesLong-term Welnes<br />

Consistentlyenjoyingbreakfasthasbeenlinkedtoalowerriskof<br />

chronicconditionssuchasdiabetes,hypertension,andobesity.<br />

It’sasmalhabitwithbigbenefits!<br />

So,startyourdaywithasmileandaplatefulofgoodnes<br />

–yourbodyandmindwilthankyou!


Fuel<strong>Your</strong>Body,Brighten<strong>Your</strong>Plate!<br />

Eatingwelisn’taboutrestriction–it’sanexcitingadventuretocreateavibrant,<br />

balancedplateeverytimeyoueat.Here’show:<br />

Build<strong>Your</strong><strong>Power</strong>Plate(TheBalanceFormula)<br />

Thinkofyourplateasapuzzle,witheachpieceplayingakeyroleinfuelingyourbody:<br />

¼ forEnergy(Carbs):<br />

Wholegrainslikebrown<br />

rice,quinoa,oroats<br />

providelastingenergy.<br />

¼ forStrength(Protein):<br />

Eggs,chicken,beans,ortofu<br />

helpbuildandrepairmuscles.<br />

½ forColourandHealth<br />

(Veggies&Fruits):<br />

“Gowild”withavariety<br />

ofgreens,reds,yelows,<br />

andmore!<br />

AddHealthyFats:<br />

Sprinklenuts,seeds,ora<br />

drizzleofoliveoilforafinal<br />

touchofgoodness.<br />

EattheRainbow<br />

Addatleast3colourstoeverymeal–eachcolourbringsuniquebenefitstoyourbody:<br />

Red<br />

Orange/Yelow Green Blue/Purple White/Brown<br />

Superheartstrength!<br />

Visionninjas!<br />

Bonebuildersand<br />

detoxheroes!<br />

Brainprotectors!<br />

Immuneboosters!<br />

Tomatoes<br />

Carots<br />

Spinach<br />

Blueberies<br />

Garlic<br />

RedPeppers<br />

Mangoes<br />

Cucumbers<br />

Eggplants<br />

Mushrooms<br />

Strawberies<br />

Turmeric<br />

Broccoli<br />

PurpleCabbage<br />

Cauliflower<br />

Bycombiningabalancedmealwitharainbowofcolours,everymealbecomesanopportunityto<br />

nourishyourbody,boostyourmood,andsupportlifelonghealth.


Sports<br />

Cycling<br />

Swimming<br />

Running<br />

Golf<br />

Tennis<br />

Roler-skating<br />

Roler-skating<br />

Voleybal<br />

Badminton<br />

Hiking<br />

Clas/Gym<br />

Yoga<br />

Pilates<br />

Zumba<br />

Weightlifting<br />

ResistanceBandTraining<br />

TaiChi<br />

TaiChi<br />

Crossfit<br />

PoundFit<br />

Kickboxing<br />

EverydayActivities<br />

Takingthestairs<br />

Walking(10ksteps)<br />

Vacuuming/Mopping<br />

Walkingyourpet<br />

Gardening<br />

Washingyourcar<br />

Washingyourcar<br />

5<br />

EnhancedStrengthandFlexibility:<br />

Byjuststayingphysicalyactivefor<strong>30</strong>minutes<br />

aday,youcanunlockaworldofbenefitsfor<br />

yourbody,mind,andoveralwel-being.<br />

Physicalactivityboostsmusclestrength,<br />

bonedensity,andjointmobility,reducing<br />

theriskofinjuryandpromotingbeter<br />

posture.<br />

ImprovedHeartHealth:<br />

Regularexercisestrengthensyour<br />

heart,reducesbloodpressure,and<br />

lowerstheriskofcardiovascular<br />

diseases.<br />

WeightManagement:<br />

Exercisehelpsburncalories,regulate<br />

appetite,andmaintainahealthybody<br />

weight,makingiteasiertostayfitand<br />

feelconfident.<br />

ChronicDiseasePrevention:<br />

Regularphysicalactivityreduces<br />

theriskofconditionsliketype2<br />

diabetes,osteoporosis,and<br />

certaincancers.<br />

StressRelief:<br />

Exerciselowersstresshormoneslike<br />

cortisolwhileboostingfeel-good<br />

endorphins,improvingmoodand<br />

reducinganxiety.<br />

BeterSleep:<br />

Stayingactivepromotesdeeper,<br />

morerestfulsleepbyregulating<br />

yoursleep-wakecycle.


TheImportanceofHydration<br />

Signsyou’renotdrinkingenoughwater<br />

•Lowenergy<br />

•Headache<br />

•Thirst<br />

•Lightheaded<br />

•Musclecramps<br />

•Sweatinglessthanusual<br />

•Dark-yelowurine<br />

•Constipation<br />

•Iritability<br />

HydrationMath<br />

40x<strong>Your</strong>BodyWeight(kg)<br />

=<strong>Your</strong>dailywaterneedsinmililiters<br />

•Healthierskin<br />

•Beterdigestivehealth<br />

•Improvedbrainperformance<br />

•Strongerimmunity<br />

•Enhancedvitality<br />

•Healthierweight<br />

•Detoxification


TheImportanceof<br />

Mindfulnes&Gratitude<br />

The<strong>Power</strong>ofGratitude<br />

Whenyouembracegratitude,it’snotjustyourmoodthatimproves–itcanalsoboostyourhealth.<br />

Enhancementalhealth Improvesleepquality Strengthenimmune<br />

function<br />

Fosterstronger<br />

relationships<br />

SimpleStepstoStart<br />

5aGratitudeJournal<br />

Consistencyiskey,andfocusingongratitudehelps<br />

shiftyourmindsettopositivityandmindfulness.<br />

1.<br />

Choose<strong>Your</strong>Journal<br />

2.<br />

SetaTime<br />

Pickanotebook,diary,orappthat<br />

you’lenjoyusingandfitsyour<br />

style.<br />

Pickaconsistenttimeeachday–morning<br />

orevening–whenyoucanwritewithout<br />

distractions.<br />

3.<br />

List3ThingsDaily<br />

4.<br />

Writedownthreethingsyou’re<br />

gratefulforeachday.Theycan<br />

rangefrom smalmomentstobig<br />

experiences,likeakindgestureora<br />

BeSpecific<br />

Describewhyyou’regratefulforeach<br />

item.Thishelpsyouconnectmore<br />

5.<br />

ReflectandStayConsistent<br />

Reviewyourentries,reflectonthem,<br />

andmakethisadailyhabittonurture<br />

positivity.<br />

AromaticTip:<br />

Chooseanessentialoilthatcultivatesgratitude<br />

andanchorsyouinthepresentmoment.<br />

WonderfulchoicesincludeGrounding,Joy,<br />

SacredMountain,andCitrusFresh.


Here’syourguidetoasuccesful<strong>30</strong>-day<strong>Lifestyle</strong><strong>Reset</strong>:<br />

StartyourdaywithPhytoMeal,<br />

1. anutrient-richmealreplacement,<br />

tofuelyourbody.<br />

2. Stayenergisedwith<br />

nutrient-packedNingXiaRed.<br />

3. Fuelyourbodywithbalanced,<br />

wholesomemealsthroughouttheday. 4.<br />

Aim foratleast<strong>30</strong>minutes<br />

ofactivitydaily.<br />

5. Sipandhydratewithcleanwater. 6. Practicemindfulness–takeamoment<br />

eachdaytoreflectandjournalyour<br />

thoughts.<br />

Stayaccountabletoyourgoals—everystepcounts!<br />

Welnessisbuiltonthefoundationofdailyhabits.Committoday,<br />

andleteachroutinebringyouclosertoyourultimatereset.<br />

You’vegotthis!


PhytoMeal<br />

Withjust2scoops,you’lget:<br />

20gofveganprotein<br />

from pea,pumpkinseed,flaxseed,and<br />

sunflowerseed.<br />

17essentialvitaminsandminerals<br />

forsustainedenergyandoveralsupport.<br />

11fruitsandveggies<br />

foranutrient-packedblend,suchas<br />

wolfberies,spinach,andsweetpotatoes.<br />

3goffiberandenzymes<br />

forguthealthanddigestion.<br />

Medium ChainedTriglycerides(MCT)<br />

forecientenergy.<br />

Deliciousnaturalvanilaflavour<br />

withrefreshingOrangeEssentialOil.<br />

It’stheperfectchoiceforbalancednutrition,<br />

on-the-goenergy,andadeliciouswaytostartyourday!


NingXiaRed<br />

Everydelicious60mlservingispackedwith:<br />

NingXiaWolfberyPurée<br />

Cheries<br />

AroniaBeries<br />

Blueberies<br />

Pomegranate<br />

Plum<br />

EssentialOils:Yuzu,Orange,<br />

Lemon,Tangerine<br />

TheScienceBehindNingXiaRed<br />

ClinicalstudieshaveshownthatconsistentdailyuseofNingXiaRedcan:<br />

Significantlyincreasephysical<br />

energylevelsby34.5% andreduce<br />

physicallimitationsby36%.<br />

Improvesleeppaternsand<br />

increasetimeasleepbyan<br />

averageof21minutes,folowing<br />

60daysofcontinueduse.<br />

Significantlyreducedailystress<br />

by23% andimprovemental<br />

wel-being.


PhytoMealRecipes<br />

Kickstartyourdaywithasmoothie<br />

Adeliciousandeortlesswaytoenjoyaservingoffruitspairedwithanutrient-richmealreplacement<br />

formulatofuelyourenergyandkeepyoubalancedaldaylong.<br />

NINGXIABERRY BLAST<br />

1-2scoopsPhytoMeal<br />

1sachetNingXiaRed<br />

½ cupunsweetenedplant<br />

milk<br />

½ cupstrawberies<br />

(ormixedberies)<br />

½ banana<br />

*2dropsLemonEOF<br />

*1tablespoonchiaseeds<br />

Blendandenjoy!<br />

SPICEVANILLATURMERIC<br />

1-2scoopsPhytoMeal<br />

½ cupunsweetenedcoconut<br />

milk<br />

½ teaspoonGoldenTurmeric<br />

½ tablespoonfreshginger<br />

*1dropGingerEOF<br />

*1dropBlackPepperEOF<br />

*1dropsNutmeg/Cinnamon<br />

Bark/CloveEOF<br />

*½ tablespoonhoney<br />

Blendandenjoy!<br />

GREENGODDESS<br />

1-2scoopsPhytoMeal<br />

½ cupunsweetenedplantmilk<br />

1cupfreshspinach(tightly<br />

packed)<br />

¼ cupmango<br />

¼ cuppineapple<br />

1banana<br />

*1dropLimeEOF<br />

*1tablespoonchiaseeds<br />

Blendandenjoy!<br />

CHOCOLATEBLIZZARD<br />

1-2scoopsPhytoMeal<br />

½ cupunsweetened<br />

plantmilk<br />

½ frozenbanana<br />

1tablespooncocoa<br />

powder<br />

½ tablespoonnutbuter<br />

(unsalted,unsweetened)<br />

1tablespoonchiaseeds<br />

*½ cupplainyogurt<br />

*1dropPeppermintEOF<br />

VANILLACINNAMONROLL<br />

1-2scoopsPhytoMeal<br />

1cupunsweetenedplant<br />

milk<br />

½ cupplainyogurt<br />

½ banana<br />

1tablespoonchiaseeds<br />

¼ teaspooncinnamon<br />

powder<br />

*1dropCinnamonBarkEOF<br />

*1handfulspinach<br />

PROTEINTRUFFLE<br />

2scoopsPhytoMeal<br />

¼ cupCocoaPowder<br />

¼ cupPeanutButer<br />

(unsalted,unsweetened)<br />

¼ cupHoney<br />

*Dates,DriedFruit,Oat,<br />

CoconutFlakes,Chopped<br />

Nuts<br />

Mixandrolinto10bals.<br />

Blendandenjoy!<br />

Blendandenjoy!<br />

*Optionalingredientstobeaddedbasedonpersonalpreference<br />

*EOF:EssentialOilFlavouring


NingXiaRed&<br />

DrinksRecipes<br />

EnergisewithRed<strong>Power</strong>house<br />

<strong>Power</strong>yourdaywithNingXiaRed— avibrantburstofantioxidantswilenergise,refresh,<br />

andkeepyouatyourbest.<br />

NINGXIACHIACHIA<br />

60mlNingXiaRed<br />

1tablespoonchiaseeds<br />

200mlwater/sparklingwater<br />

1dropLimeEOF<br />

Mixandenjoy!<br />

REDSLUSHY<br />

60mlNingXiaRed<br />

60mlwater<br />

FavoritedropofEOF<br />

½ cupicecube<br />

Blendandenjoy!<br />

NINGXIAMOJITO<br />

60mlNingXiaRed<br />

50mlwater/sparklingwater<br />

15mlM-Wise<br />

2dropsLimeEOF<br />

Mixandenjoy!<br />

Sip& Hydrate<br />

Sip&hydratewithpurpose–everygulpisarefreshingtreatforyourbody!<br />

GINGERSPICEDHONEY<br />

200mlwarm water<br />

1tablespoonLavenderHoney<br />

1dropGingerEOF<br />

1dropLemonEOF<br />

Mixandenjoyitwarm!<br />

TROPICALLEMONADE<br />

250mlwater<br />

1tablespoonLavenderHoney<br />

½ sachetAlkaLime<br />

1dropLimeEOF<br />

1dropPeppermintEOF<br />

Mixandenjoy!<br />

INFUSEDWATER<br />

Watermelon+PeppermintEOF<br />

Orange+CinnamonBarkEOF<br />

Bluebery+LimeEOF<br />

Lemon+BasilEOF<br />

Mixandletitsitfor<strong>30</strong>–60<br />

minutes,andenjoyitchiled!<br />

*Optionalingredientstobeaddedbasedonpersonalpreference<br />

*EOF:EssentialOilFlavouring


My<strong>30</strong>-<strong>Day</strong><strong>Lifestyle</strong><br />

<strong>Reset</strong>DailyChecklist


DISCLAIMER<br />

Aldietaryrecommendationsprovidedareintendedforhealthyindividualswithoutanyunderlyingmedicalconditions.<br />

Beforestartinganyhealthorwelnesssupplementation,pleaseconsultaqualifiedhealthormedicalpractitioner.These<br />

statementshavenotbeenevaluatedbytheFoodandDrugAdministration,andYoungLivingproductsarenotintendedto<br />

diagnose,treat,cure,orpreventanydisease.<br />

© Copyright2025YoungLivingMalaysiaSdnBhd(1058616-D)(AJL932069)|Alrightsreserved

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