28-day NATTRIM RESET Program
28-day Reset Exercise Program
(Gentle, no equipment needed — suitable for all fitness levels)
Goal: Boost energy, improve mobility, and support natural fat burn.
Routine: Aim for 20–30 minutes of movement, 5 days a week.
Reminder: Take your 3x Nattrim Capsules in the morning before breakfast
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WEEK 1 – Get Moving
(Gentle Start)
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Focus: Waking up your body and improving circulation.
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10–15 min walk (indoors or outdoors)
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10 sit-to-stands (from a chair)
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10 gentle arm circles
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10 calf raises
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20-second wall plank or seated core hold
Tip: Breathe deeply and stay hydrated.
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WEEK 2 – Build Momentum
(Light Cardio & Core)
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Focus: Boost heart rate gently and strengthen your core.
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15–20 min brisk walk or light cycle
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15 squats or sit-to-stands
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10 lunges (or step-backs) per leg
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10 push-offs from a counter or wall
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30-second plank (or seated hold)
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WEEK 3 – Strength & Balance
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Focus: Toning, posture, and stability.
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20–25 min walk
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15 squats
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10 chair tricep dips or wall push-ups
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15 side leg lifts (each leg)
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30-second plank or knee plank
Optional: Add light weights (1–2kg) if comfortable.
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WEEK 4 – Energize & Maintain
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Focus: Strength, energy, and confidence.
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​25–30 min brisk walk or light dance
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20 squats
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15 lunges or step-backs
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10 push-ups or wall push-offs
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30 marching steps or light jumping jacks
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1-minute plank or seated core hold
Celebrate your consistency — you’ve completed 4 strong weeks!
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Healthy Exercise Habits
✅ Move daily — even 10 minutes counts. Consistency beats
intensity.
✅ Listen to your body — rest when needed and progress
slowly.
✅ Stay hydrated — water fuels energy and recovery.
✅ Stretch and smile — end each session feeling refreshed,
not exhausted.
✅ Sleep 7–8 hours per night
28-day Healthy Eating Guide
(Balanced, simple meals designed to support fat loss and energy)
Principles:
✔ Eat 3 balanced meals and 2 small snacks daily
✔ Stay hydrated — 1.5–2L of water per day
(Tip: If you struggle to drink water, add a squeeze of
lemon juice)
✔ Include protein, healthy fats, and fiber in each meal
✔ Take your 3x Nattrim Capsules in the morning before
breakfast
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WEEK 1 - Detox & Reset
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Focus: Cut out sugar, refined carbs, and processed foods.
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Sample Meals:
Breakfast: Oats with Nattrend’s Ceylon Cinnamon and blueberries
Lunch: Chicken salad with olive oil dressing
Dinner: Grilled fish with steamed vegetables
Snacks: Apple with peanut butter / handful of almonds
Drink at least 2L water daily.
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WEEK 2 – Boost & Balance
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Focus: Keep portions moderate, add healthy fats.
Sample Meals:
Breakfast: Scrambled eggs with spinach and avocado
Lunch: Quinoa bowl with roasted veggies and chickpeas
Dinner: Stir-fried chicken or tofu with brown rice
Snacks: Carrot sticks & hummus / Greek yoghurt with Nattrend’s Ceylon Cinnamon
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WEEK 3 – Tone & Sustain
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Focus: Stabilize energy and avoid overeating.
Sample Meals:
Breakfast: Protein smoothie (banana, spinach, almond milk)
Lunch: Wholewheat wrap with lean mince and veggies
Dinner: Baked salmon, sweet potato, and green salad
Snacks: Handful of nuts / apple slices
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WEEK 4 – Maintain & Thrive
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Focus: Keep your healthy habits strong and flexible.
Sample Meals:
Breakfast: Oats with chia seeds and nut butter
Lunch: Tuna or chicken salad
Dinner: Lean protein + veggies (your choice)
Snacks: Small fruit serving or boiled egg
Healthy Habits to Keep
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✅ Avoid sugary drinks and processed snacks
✅ Limit starches after 3 p.m.
✅ Sleep 7–8 hours per night
✅ Prepare meals in advance to avoid temptation
✅ Celebrate your progress — small steps lead to lasting
change!
