As you go through the Unicity Transformation, making smart decisions about what to eat will become easier. You will learn how foods high in refined carbs have a harsher impact on your body’s blood glucose levels, and the need to stick with foods with a more moderate impact.

Your coach will help you understand the principles behind the Nutrition Guide and how the Transformation products will positively impact your health.


When it comes to your workouts, quality is more important than quantity. For example, 15 minutes of intense exercise will benefit your body more than an hour of light jogging. In order to save you time, as well as ensure your workouts are as effective as possible, we’ve developed specific High Intensity Interval Trainings (HIIT) to help you achieve your vision.

HIIT workouts pair alternating sessions of high and low intensity in order to burn more calories, increase endurance, and build cardio fitness faster than longer sessions of low intensity. Studies have shown that caloric burn after HIIT workouts are completed is greater than caloric burn after long sessions of low intensity activity—meaning your body keeps working at a higher level even after your workout.

Our HIIT workouts focus on improving cardiovascular capacity, endurance, and flexibility, while also strengthening core muscle groups and building lean muscle mass. You should incorporate 30 minutes of activity, five days per week.



Studies recommend the average adult get between seven and eight hours of sleep each night. However, too many people get too little sleep. Sleep deprivation has been linked in many studies to obesity, increased blood pressure, and poor glycemic control. To gain the full benefits of the Core Pack products, be sure to get adequate levels of rest. Improper sleep may affect your health more than you realize. Creating consistent sleep patterns will help you to achieve your health goals.

Proper stress management will be another important factor in your quest to improve your health. Stress creates elevated levels of cortisol, a hormone that is part of the natural human stress response. Results of stress-related cortisol production include:

  • An increase in blood glucose—Cortisol causes the liver to make more glucose
  • The conversion of protein to glycogen—Glycogen gives you a burst of energy but robs the body’s protein stores
  • Suppression of the immune system (i.e. getting sick) —when the body is focused on dealing with stress, your body is more susceptible to illness
As your system is flooded with cortisol, your blood becomes overstocked with glucose, your cells become insulin resistant, your liver cannot regulate glucose levels, and you put on weight. All of this can also contribute to emotional eating. Your coach will help you learn to manage your stress levels through meditation, exercise, yoga, listening to soothing music, or any other activity you find relaxes you.