VIVE Academy
Move to Give

Phase 1: VIVE Body

Phase 1:VIVE BOdy 


Phase 1: VIVE Body- Create the time and space to Look 

VIVE Body is built on trust. We trust the body’s design and its ability to regulate weight, rid itself of toxins, and prevent and defend itself from disease and sickness. We also trust the body’s design to use the nutrients we give it to heal, grow, repair, restore, live and flourish.

Partner with Your Body to give yourself The VIVE Body Basics: 
(1) Eat plant-based foods
(2) Sleep
(3) Get sun exposure
(4) Hydrate properly
(5) Take supplements
(6) Walk
(7) Workout


There is so much information and misinformation about food out there today that people are as confused as ever as to what they should or shouldn’t be eating. There is no rhyme or reason to our approach to food. We are just grabbing on to any information that comes our way, like “the 10 best superfoods or the seven greatest fat-burning foods”, which creates what looks like a Pinterest board eating plan. We are confused and paralyzed by information overload, and our past experiences with diets have put such a bad taste in our mouths that hearing the word “diet” makes us all cringe.

We can’t avoid talking about food any more than we can avoid food. We need food to live. For most of us though, food has become the main attraction at family and social gatherings. Food is a way to achieve training goals or weight-loss goals. We also use food to change our mood. Many of us eat are addicted to using food as a means to an end to change the way we think, feel, look and even relate. In using food this way, we have developed some bad relationships with food.

VIVE Alchemy invites you into a new conversation about food. We need to talk about food in a real and honest way to rediscover how you were designed and how food nourishes that design. Food is food. It is not your best friend or your worst enemy. Eating should be easy and enjoyable, but it shouldn’t be the greatest moment of your day or encourage feelings of anxiety, guilt or shame. Food is simply a gift you give yourself to be healthy and live. By eating the way you were designed, food WILL become a gift you can enjoy.

Food was never meant to be a weight loss tool. You were not designed to be in a relationship with it and approaching what you eat as a means to change your body has serious consequences. 

VIVE Alchemy believes that the right foods can change your body and the more you eat the foods you were designed to eat, the more your body will change. You will lose weight and will become healthier. In turn, you will begin to change the way you think, feel about and approach food. Instead of food being a means to an end, you can focus on giving yourself food that nourishes the body, mind, heart, spirit and community.

You’re invited to experience true design eating — where there are no rules, measurements or scales. True design eating fills you up, satisfying and nourishing your whole person. Each week, you are invited to our table. We hope you can sit down, relax, ask questions, discover what you like or don’t like and how to gift your body with the food it needs to live and flourish.

VIVE Food is simple. We satiate and satisfy our bodies with what nature has given us: PLANTS. A plant-based diet is proven to be the healthiest, easiest and most efficient way to supply the body with the nutrients it needs to fight and reverse many diseases, as well as lose weight and support good health.

VIVE Alchemy’s Eating Design: Satiation and Satisfaction happens when there is Volume, Variety and Verified Foods

  • Eat what nature has given.
  • Eat as much as we want.
  • What you eat is more important than how often you eat.
  • Fill up on fruits, veggies, beans, legumes, whole grains and nuts.
  • Eat to fullness, so you won’t feel or be deprived.
  • Eat a variety of verified whole foods.
  • Use the color wheel as a guide to get a variety of nutrients at every meal.
  • Eat verified food sources that are organic and non-GMO.

*Based on growing research, meat, dairy and highly processed foods contribute significantly to weight gain and disease. If you need to ease into reducing these foods from your diet, we recommend that you limit them to one serving a day.

VIVE Alchemy’s 5-4-3-2-1 Eating Routine (Daily Nutritional Suggestion)

5 servings of water and green or hibiscus tea (some coffee)
4 servings each of fruits and vegetables
3 servings of beans or legumes, starchy vegetables (potatoes and corn) and whole grains
2 servings of leafy greens
1 serving of ground flax seed, *nuts and spices (*Avoid nuts or any food that you are allergic to.)

Recommended Serving Size Info
1 serving of vegetable/leafy green = 1/2c
1 serving of liquid = 8 fluid oz.
1 serving of nuts = one handful or 1.5-2 oz.
1 serving of seed or germ = 1-2 tablespoons

Sleep is a vital nutrient. In fact, the body, heart, and mind will not work correctly if you are sleep-deprived. You will not burn fat, fight disease, think clearly or have emotional stability if you are tired. We recommend you get at least seven hours of sleep each night. 

Based on the best evidence to date, authorities from Europe, the U.S. Institute of Medicine, and the World Health Organization recommend between 8 to 11 cups of water a day for women, and 10 to 15 cups a day for men. This includes water, tea and coffee, and accounts for moderate physical activity and comfortable ambient temperatures.

Water can come from all the other drinks we consume, including caffeinated drinks, with the exception of stronger alcoholic drinks like wines and spirits. 

Sun exposure is important to encourage the body’s production of Vitamin D. We recommend 15 to 30 minutes of midday sun exposure (15 minutes for those with lighter skin, 30 minutes for those with darker skin) or 2,000 IU vitamin D3 that is derived from plant or animal sources. 

Take 300mg of micro-algae based DHA daily, along with B12 and 2000 IU Vitamin D3. For best absorption, take B12 (at least 2,500 mcg cyanocobalamin once each week, ideally as a chewable, sublingual, or liquid supplement) on an empty stomach and take your Vitamin D with your biggest meal of the day.

5,000 to 10,000 steps five or six times a week.
Every step nourishes you mentally, spiritually, emotionally and physically. Every step is a strengthening and stretching exercise. The more steps you take, the more you nourish your body. 5,000 to 10,000 steps a day translates to 30 minutes to an hour of full body exercise. It does not matter when or where you get your steps in, as long as you’re stepping. 

Learning how to step correctly will maximize all the benefits of walking and prevent any negative physical breakdown.

Workout three times a week to correct strengthen, stretch and realign the body. Misalignment, incorrect posture, shallow breathing and a shortened gait motion have negative impacts on your health. Unfortunately, most of us have not walked, stood or sat correctly for most of our lives. This has led to a physical breakdown in the feet, ankles, knees, hips, groin, glutes, low back, shoulders and neck.

VIVE Workout will help to stop and correct damaging patterns of movement that prohibit the body from sitting, standing, walking and moving as it was designed. This is a complete exercise program built to strengthen and stretch glutes, hip flexors, core and muscles in the feet, legs, back, chest, shoulders and neck.

VIVE Workout is based on the VIVE 5 Exercises.
Breathing: We use the deep breathing exercise we are practicing in VIVE Spirit in our workout. Every move we make is made on an inhale and exhale to develop a rhythm and flow to strengthen the core and low back and to keep the body aligned correctly for correct movement.

Listening: We listen to our bodies. Listening is a posture, which reminds us of maintaining good posture to not only listen to our bodies, but to do each exercise correctly and avoid pain/injury.

Asking: Am I aligned? Alignment makes sense. Correct alignment enables and empowers the body to move correctly.

Looking: Are you looking at yourself? This is not a competition. This is about you doing the best you can do, creating your own rhythm and flow and nourishing your own body.

Moving: We are ready to move on a breath, when we are in good posture position, aligned correctly, and focusing on our own bodies.