ENERGY REBOOT KIT

Double Your Energy & Elevate Your Mood

in just
 HI THERE…

Given everything you do in a day, it’s normal to feel

exhausted and overwhelmed, right?

Actually, the more we do, the more we can do when

we’re healthy.

Exhaustion, overwhelm, brain fog or anxiety occur

when there is an imbalance. This workbook will give
you simple changes with BIG results.

As a busy woman I know you have this amazing

ability to focus and get lots done. BUT...

…. when your schedule is packed you have to cut

some corners, and those corners usually end up
being your wellbeing.

You stop taking care of yourself!

It happens so innocently you don’t realise.

My intention is that when you try these very easy

shifts that you will be inspired to make yourself a
priority alongside your day-to-day demands.

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 CHECK UP!

CHECK-UP & BLOOD TEST

The first place to start is to get a check-up!

One of the most common deficiencies that lead to fatigue, is iron deficiency.

Fatigue can be caused by an under-functioning thyroid gland or adrenal hormone

imbalances.

If you haven’t been to your GP in the past since you’ve been feeling tired, then make an
appointment ASAP.

Ask for a full blood test to check your iron levels, along with cholesterol and mineral
levels.

Treat any deficiencies accordingly.

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 MORNING 20

EAT A GOOD BREAKFAST WITHIN 20-MINS OF WAKING

This habit alone will improve mental clarity and calm.

A big part of why we feel foggy brain, anxiety or irritability is due to imbalances in blood
glucose levels and its impact on the brain.

When we rush in the morning and don’t ‘break our fast’, our body goes into stress,
releasing hormones that are directly linked with anxiety, irritability, fatigue and brain fog.

We want to prevent this AND create the opposite effect - calm, clarity and energy!

This habit will also speed up your metabolism for weight loss.

Have this smoothie every morning within 20-mins of waking, for the next 4-7 days
and see the difference for yourself:

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 M20 SMOOTHIE

This smoothie is full of calcium, healthy fats that will hydrate your skin, fibre for
your digestive system and protein for muscle tone.

Protein shake with 20gm protein (no sugar or artificial

sweeteners)
INGREDIENTS
200mls water + almond milk

○ OR water + coconut water

○ (200mls total)

1 x Fruit - Banana OR ½ cup frozen berries (organic)

1 x tablespoon Coconut oil (organic)

1 x Tablespoon Tahini (unhulled + organic)

1 x Tablespoon Linseed Meal

Add all ingredients into blender

DIRECTIONS Blend well

Drink slowly, enjoying each

mouthful

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 BREAKFAST MENU OPTIONS

- Breakfast cereals that are high in protein and fibre like Oats.

- Porridge with fruit, almond milk + LSA (Linseed, sunflower, almond) + yoghurt or
protein powder

- Muesli (fruit free, sugar free), natural yoghurt + strawberries + coconut milk

- Egg omelet or scrambled eggs with veggies such as spinach, leeks, broccoli,
tomatoes, or chives

- French toast on gluten-free bread + organic eggs

- Protein Smoothie - Use good quality protein powder, plus berries + almond milk,
optional: tahini + banana

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 FOOD, MOOD AND ENERGY

Eat every 4 hours

Don’t go longer than 4 hours between meals, as it’s critical to keep energy stable, mood
balanced, and prevent stress.

Eat 3 main meals + 2 snacks everyday. If you stay up late to work, you need another
snack!

TIP: Snack on fruit, nuts, rice cake with hummus or almond butter; natural yoghurt,
green smoothie/ juice or protein ball.

Avoid or reduce Caffeine

Caffeine: Limit, reduced or avoid, especially on an empty stomach.

Caffeine doesn’t actually “give you energy.” What it really does is mask your fatigue and
stimulates stress hormones.

TIP: Have a snack/ breakfast before a coffee. During the day, reduce the number of
coffee or caffeine drinks and replace with tea, mineral water with lemon juice.

Coffee Alternatives:

- Roasted Dandelion tea (Bonvit or Symington brands)

- Herbal Tea - peppermint, ginger & lemon, Rosehip
- Lemon juice in Water

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 SLEEP YOUR WAY TO THE TOP

Did you know our grandparents slept up to 10 hours a night?

Since the Thomas Edison invented the first lightbulb, our sleep has dropped to
un-natural levels - around 6-7 hours.

This is unhealthy!

Studies have conclusively linked sleeplessness to irritability, anger, depression and

mental exhaustion.

Staying up to work is counterproductive because loss of sleep (despite working extra

hours) adds up to 11 days of lost productivity per year, per worker. Harvard medical
professor, Ronald C. Kessler, people are still going to their jobs, but accomplishing
less because they’re tired.

Lack of sleep (6 hours per night) makes you 23% more likely to be overweight! Getting
proper sleep can regulate your weight.

Get to bed by earlier and without the blue light of the iphone - this will only keep your
brain stimulated and prevent a proper restful sleep.

Get to bed by 9.30pm, every single night!

If you can’t do that, then don’t expect to wake up refreshed and energised the next day.
This requires some discipline to begin, but it’s well worth it.

“Without vitality you have no energy,

Without energy you have nothing”

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 WEEKLY SNAPSHOT

EAT EVERY 3-4

MORNING M20
HOURS

CARBS WITH
NO COFFEE
DINNER
ON AN EMPTY STOMACH
¼ CUP

SLEEP BY
9.30 PM

ENERGY REBOOT KIT 2021 | WWW.VESNAHRSTO.COM| PAGE 9

 Buh-Bye Burnout Program

TO LEARN MORE GO TO Buh-Bye Burnout Program

Any questions or queries contact

email: hello@vesnahrsto.com.au

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