Get In the FLO Now:

Quick Start Program

Reclaim Your Health, Your Energy & Your Time

Get In the FLO Now: Quick Start Program | copyright of Alisa Vitti and FLO Living LLC 2019
All Rights Reserved® FLO Living LLC 2019. Flo28® and Cycle Syncing® are registered trademarks of FloLiving LLC 2019
A Note
From Alisa
Hi there,

Thank you for pre-ordering

my book IN THE FLO! I’m
so excited that you’re about
to get this information in
your hands. You will finally
understand why, no matter
what you’ve done, nothing is
making you feel the way you want to feel or live the way you want
to live.

Everything you’ve been trying has been based on male biology and
you’re about to learn how to put your female biology at the center
of everything you do! It’s time we take up the space we deserve
in healthcare, fitness, etc. The gender biases in research have
been causing you to take care of yourself in all the wrong ways.
When you don’t feel good month over month, saddled with energy
slumps, mood swings, and PMS, it’s harder to have the energy to
chase after your dreams.

Believe me, I know exactly what it feels like to not have my

hormones working and to not be able to use my biological rhythm
to my advantage. Once I got it working again and was able to
access it, my entire life changed dramatically, and I’ve been able to
create a big life as a result.

The book will start shipping on Jan 28th, 2020. However, I don’t
want you to wait to start getting In the FLO. I know you want to
biohack your way to your best life NOW. So, I’ve created a mini-
program for you to make improvements to 3 key areas of your life
while you wait for the book: Health, Work, and Relationships.

Get In the FLO Now: Quick Start Program | copyright of Alisa Vitti and FLO Living LLC 2019 2
All Rights Reserved® FLO Living LLC 2019. Flo28® and Cycle Syncing® are registered trademarks of FloLiving LLC 2019
A Note From
Alisa Continued...

I’ve made this program simple and easy to follow, and you’re invited
to join a private Facebook Group where you can get the support
you need when going through this program. Please join me and
the FLO Coaches there! Click here.

All it takes is 5 minutes a day. You need only try it for 7 days, but
you can do it for 4 weeks to really transform your life.

Think of this as a way to dip a toe in the Cycle Syncing Method™

that you’ll learn all about when you get the book in January.
Little changes in your daily life can help you feel BETTER, work
SMARTER, and love MORE--that’s what I call living in the FLO.

Food, Love and Ovaries,

PS - This is a movement. This is a revolution. We need to ring the bell

and wake up our friends and sisters. Share that you are stepping into a
lifestyle based on your biology on social media so together we can feel
better and live easier - the way nature intended!

#getIntheFLO #cyclesyncer

Get In the FLO Now: Quick Start Program | copyright of Alisa Vitti and FLO Living LLC 2019 3
All Rights Reserved® FLO Living LLC 2019. Flo28® and Cycle Syncing® are registered trademarks of FloLiving LLC 2019
IN THE FLO
Quick Start Guide
NEWS FLASH
Despite all the wellness we have access to, women are more sick,
more stressed and more overwhelmed than ever.

In fact, according to studies done by Pew Research, Forbes, and Healthy

Women, did you know

• Over 47% of women struggle with hormones?

• 60% of women are sexually unsatisfied?

• 53.7% of us are unhappy at work?

• Over 90% of mothers say they feel “guilty” because they’re exhausted
all the time?

• 40% of women feel rushed in their day to day life?

Why is this?
TURNS OUT - All the diet and
fitness trends are based on research
that is done on men.
I’ve invented a process called
The Cycle Syncing Method™
that will get you In The FLO.
Get In the FLO Now: Quick Start Program | copyright of Alisa Vitti and FLO Living LLC 2019 4
All Rights Reserved® FLO Living LLC 2019. Flo28® and Cycle Syncing® are registered trademarks of FloLiving LLC 2019
What is The Cycle Syncing Method™?
Well, it’s a revolutionary process for you to:

Be AWARE of your body’s second biological clock - the infradian rhythm!

ACCESS your body’s science and signals for your optimal health and energy
ALIGN with and ACT ON your body’s patterns

Because what I’ve found in my 20 years of researching why so many women

are sick, tired, overwhelmed
—and from my work with thousands of patients and clients around the world...

Most of us are IGNORING our body’s science

and signals.
In fact, many of us actually ignore or
override our body’s science and signals—to
our own detriment.

In fact, we’re OUT of the FLO as a result.

You’re about to embark on a very special

experiment to shift out of the 24-hour male
hormonal lifestyle into a 28-day female
hormonal lifestyle. This is quite a thing to
do, because you’ve been conditioned your
whole life to try to squeeze all of your needs
into one day and operate as a man. I want to
help you take those first steps to reorienting
yourself around your actual biology.
This will get you back in the FLO. You will
put an end to dieting. Get more fit and work
out less, make motherhood more sustainable,
do more with less stress at work, and get
more of your needs met in your relationships.

Get In the FLO Now: Quick Start Program | copyright of Alisa Vitti and FLO Living LLC 2019 5
All Rights Reserved® FLO Living LLC 2019. Flo28® and Cycle Syncing® are registered trademarks of FloLiving LLC 2019
How to use this guide
Before we dive in, here are the steps to follow:

STEP 1: Fill out my quick FLO Evaluation to measure your starting baseline
(page 7).

STEP 2: Identify which phase of your cycle you are currently in

(instructions on page 10).

STEP 3: Find the chart on page 11, find the column with your phase,
and implement the tips in each cell in that column.

STEP 4: Report your results daily (just 1 minute!) and post about it
in the Facebook Group.

STEP 5: Measure your progress. Fill out the quick FLO Evaluation after 7 days.

How Long Does This Program Last?

You can follow the program tips for one week and notice a difference.
However, I encourage you to try a second, third, and fourth week so you
can experience what it feels like to have everything be easier. You’ll feel and
operate at your best when you sync with your infradian clock for a whole
cycle.

You only need 5 minutes a day to do this, and you’ll get so much support
on the private Facebook community. That’s where you can:

• Ask questions
• Post how you’re doing each day
• Encourage others in their In the FLO journey
• Get tips and hints from others going through the
exact same thing as you
• Connect with others who are getting In the FLO
and living their best lives

Get In the FLO Now: Quick Start Program | copyright of Alisa Vitti and FLO Living LLC 2019 6
All Rights Reserved® FLO Living LLC 2019. Flo28® and Cycle Syncing® are registered trademarks of FloLiving LLC 2019
 STEP 1:
START HERE: FLO Evaluation

Before you get started, I want you to check-in with how you are currently
feeling. Print this out, write it down in a journal, or keep a note of this on
your phone or on your computer. The important thing is to just write this
down - we want a baseline measurement of where you are starting!

1. On a scale of 1-10, how do you feel in the following areas?

fill in the bubbles accordingly.

1 - Poor (This is an area of my life where I constantly struggle.)

5 - Average (I’m trying my best, but I could definitely
improve in this area.)
10 - Excellent (I’m a rock star; people look at me as a role model.)

Diet (healthy eating choices)

1 5 10

Fitness (weight, energy levels, fitness routine)

1 5 10

Work (career path, business relationships, focus and drive)

1 5 10

Sex (romantic partnership, libido, dating life)

1 5 10

Relationships (marriage or domestic partnership,

friends, family, community, and social networks)
1 5 10

Motherhood (children, fertility & family planning)

1 5 10

Get In the FLO Now: Quick Start Program | copyright of Alisa Vitti and FLO Living LLC 2019 7
All Rights Reserved® FLO Living LLC 2019. Flo28® and Cycle Syncing® are registered trademarks of FloLiving LLC 2019
2. Rate your period symptoms on a scale of 1 - 10
(1 meaning never, 10 being frequent) fill in the bubbles accordingly.

Anxiety
1 5 10

Backache
1 5 10

Breast tenderness
1 5 10

Cramps
1 5 10

Cravings
1 5 10

Depression
1 5 10

Fatigue
1 5 10

Headache
1 5 10

Mood Swings
1 5 10

Insomnia
1 5 10

Pelvic pain
1 5 10

Get In the FLO Now: Quick Start Program | copyright of Alisa Vitti and FLO Living LLC 2019 8
All Rights Reserved® FLO Living LLC 2019. Flo28® and Cycle Syncing® are registered trademarks of FloLiving LLC 2019
3. On a scale of 1 - 10 (1 being poor, 10 being excellent),
how are your energy levels every day? Fill in the bubbles accordingly.
1 5 10

4. Do you often feel pressed for time, or that there is just not enough time?
Describe below.

5. Overall, on a scale of 1-10 how GOOD/HEALTHY do you feel every day?

(1 being poor, 10 being excellent) Fill in the bubbles accordingly.

1 5 10

6. Now, write down 1 goal you’d like to achieve in these areas:

Examples: Lose 5 pounds, gain more energy, manage my time better, feel less stressed while accomplishing
more.

Health Biggest obstacle in this area?

Work Biggest obstacle in this area?

Relationships Biggest obstacle in this area?

**ACTION: Share your goals in the private Facebook Group: Click here!

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 STEP 2: Meet your POWR Phases
Great. That was easy! Now I need you to identify which phase you are in.
Here is how:

In the book, you’re going to learn about an acronym called POWR,

which refers to the 4 phases of your cycle that power your life. Here is what
they are:

POWR
PREPARE = Follicular Phase (7-10 Days)
OPEN UP = Ovulation Phase (3-4 Days)
WORK = Luteal Phase (10-14 Days)
REST = Menstrual Phase (3-7 Days)

Here is how to identify which phase you are in:

If you use the MyFlo tracker, you’ll know exactly where you are.

Or, you can identify the day your last period started and count the number
of days since that first day.
If it’s been 7 days since the first day to 13 days, it’s the Folicular phase.
14 - 17 days from your first day, you’re in the Ovulation Phase.
18 - 28 days from your first day, it’s the Luteal Phase.
If you’re on days 1 - 7 of your period, you’re in the Menstrual phase.

(Note that these numbers correspond to an average regular cycle of 28

days. If your cycle is less or more frequent you’ll have to adjust the numbers.
What that means is that you are likely dealing with hormonal imbalance,
which can be supported through the MonthlyFLO program so that you can
reap the benefits of The Cycle Syncing Method™ even more.)

Get In the FLO Now: Quick Start Program | copyright of Alisa Vitti and FLO Living LLC 2019 10
All Rights Reserved® FLO Living LLC 2019. Flo28® and Cycle Syncing® are registered trademarks of FloLiving LLC 2019
 STEP 3: Get In the FLO
Now you’re ready to start!

Look at the POWR Grid on the following page.

Choose one category from the left-hand column

(Health, Work or Love/Relationships) to focus on for the week
(feeling ambitious?! Try all 3)

Then, identify which phase you are in and find the tip below it in
whichever category you are focusing on, implementing it AT LEAST
3x/week. (i.e. If you’re in you’re ovulation phase and choosing to focus
on Health, you’d look at the “O” column next to the Health category
and start implementing raw foods and HIIT.)

Next week, when you transition into the next phase of your cycle,
move onto the tip for that phase.

Get In the FLO Now: Quick Start Program | copyright of Alisa Vitti and FLO Living LLC 2019 11
All Rights Reserved® FLO Living LLC 2019. Flo28® and Cycle Syncing® are registered trademarks of FloLiving LLC 2019
 PREPARE OPEN UP WORK REST
(follicular) (ovulation) (luteal) (menstrual)

Eat sauerkraut Eat a big raw Eat cooked Eat

daily salad daily sweet 1/4avocado
potatoes daily daily
HEALTH
Exercise: 30 Exercise: Exercise: 30 Exercise:
min cardio 15-30HIIT min pilates 30 min walk
dance class 3x/this week 3x/week 3x/this week
3x/this week

Project plan Organize a Schedule

your whole brainstorming Handle time to review
month. session with administrative reports and
colleagues. tasks. data.
Carve out
WORK time to Attend Schedule time Give a
research networking for deep work. performance
new ideas/ events. review to
concepts. someone on
your team.

Try a new Go out to Stay in and

activity with dinner with cook your Schedule
a friend or friends or favorite special time
a romantic other couples. healthy just for
RELATIONSHIPS partner. Try a OR comfort meal. yourself solo:
class where Organize a Have a cozy read a book,
you learn playdate with date night, do a home
something other moms family night or facial, go for a
new. and kids. solo night in. pedicure.

**ACTION:
Head to the Facebook Group and share
which area you are focusing on and the tip
that you will implement: click here!
Get In the FLO Now: Quick Start Program | copyright of Alisa Vitti and FLO Living LLC 2019 12
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STEP 4: Track Your Transformation
At the end of every day, take 1 minute to write down 3 things:

Did I have more or less energy today? When did I feel like I was in the FLO
today? What did it feel like? And, what took me out?

**ACTION: Report your results on the Facebook Group: Click here!

Why is it important to share your progress with others?
Because you are not alone!

1. 15.

2. 16.

3. 17.

4. 18.

5. 19.

6. 20.

7. 21.

8. 22.

9. 23.

10. 24.

11. 25.

12. 26.

13. 27.

14. 28.

Get In the FLO Now: Quick Start Program | copyright of Alisa Vitti and FLO Living LLC 2019 13
All Rights Reserved® FLO Living LLC 2019. Flo28® and Cycle Syncing® are registered trademarks of FloLiving LLC 2019
 STEP 5: RE-EVALUATE (7 Days)
At the end of 7 days, I want you to re-evaluate how you are feeling.

On a scale of 1-10, how do you feel in the following areas? Fill in the bubbles.
1 - Poor (This is an area of my life where I constantly struggle.)
5 - Average (I’m trying my best, but I could definitely improve in this area.)
10 - Excellent (I’m a rock star; people look at me as a role model.)

Diet (healthy eating choices)

1 5 10

Fitness (weight, energy levels, fitness routine)

1 5 10

Work (career path, business relationships, focus and drive)

1 5 10

Sex (romantic partnership, libido, dating life)

1 5 10

Relationships (marriage or domestic partnership, friends, family, community,

and social networks)
1 5 10

Motherhood (children, fertility & family planning)

1 5 10

Get In the FLO Now: Quick Start Program | copyright of Alisa Vitti and FLO Living LLC 2019 14
All Rights Reserved® FLO Living LLC 2019. Flo28® and Cycle Syncing® are registered trademarks of FloLiving LLC 2019
 2. Rate your period symptoms on a scale of 1 - 10
(1 meaning never, 10 being frequent) Fill in the bubbles accordingly.

Anxiety Fatigue
1 5 10 1 5 10

Backache Headache
1 5 10 1 5 10

Breast tenderness Mood Swings

1 5 10 1 5 10

Cramps Insomnia
1 5 10 1 5 10

Cravings Pelvic pain

1 5 10 1 5 10

Depression
1 5 10

3. On a scale of 1 - 10 (1 being poor, 10 being excellent),

how are your energy levels every day? fill in the bubbles accordingly.

1 5 10

4. Do you often feel pressed for time, or that there is just not enough
time? Describe below.

Get In the FLO Now: Quick Start Program | copyright of Alisa Vitti and FLO Living LLC 2019 15
All Rights Reserved® FLO Living LLC 2019. Flo28® and Cycle Syncing® are registered trademarks of FloLiving LLC 2019
 5. Overall, on a scale of 1-10 how GOOD/HEALTHY do you feel every day?
(1 being poor, 10 being excellent) Fill in the bubbles accordingly.
1 5 10

6. Now, review the goals you made when you started.

Note where you made progress.

Health

Work

Relationships

Get yourself MORE In the FLO

Doing this for one week is a great start.
Doing this for a full 28 day cycle will get you in the FLO faster in one life
area.  
And doing all 3 life areas for 28 days will change your life.

If you did this for a whole month, answer these questions at

the end of 28 days:

How was your cycle--better or worse? Did you notice fewer symptoms?

How were your energy levels? Did you notice more energy than usual?

Did you make progress toward your goals?

Would it be helpful if you had recipes or workouts sent to you for

each phase of the month?

Get In the FLO Now: Quick Start Program | copyright of Alisa Vitti and FLO Living LLC 2019 16
All Rights Reserved® FLO Living LLC 2019. Flo28® and Cycle Syncing® are registered trademarks of FloLiving LLC 2019
 Dive Deeper While You
Wait For The Book

When you’re learning something new, it’s helpful to have a step-by-step

roadmap on exactly what to do. I’ve got something that can help…

FLO 28 is my signature membership program to help you leverage the

power of your cycle to get more done with less effort, and have more
freedom in love, work, motherhood and more.

This membership is the perfect monthly support program that will help you
embrace the Cycle Syncing Method™.

You’ll get customized meal plans, shopping lists, recipes, workout videos, and
a female hormone centric time management system to help you step in to this
new way of life without any confusion.

Click here to join FLO 28

Get In the FLO Now: Quick Start Program | copyright of Alisa Vitti and FLO Living LLC 2019 17
All Rights Reserved® FLO Living LLC 2019. Flo28® and Cycle Syncing® are registered trademarks of FloLiving LLC 2019
 In FLO 28, you will get my best The Cycle Syncing Method™ tools...

Phase Specific Recipes - Know what to eat during each phase of your
cycle with weekly recipes delivered each month from our in-house chef.

Workout of the Week - Stay energized and strong with curated exercise
videos tailored to each phase of your cycle.

The FLO 28 Scheduling Guide - This is THE planner I wish I had when I
was figuring out The Cycle Syncing Method™. Fit more into your schedule
without causing burnout or stress.

Supportive Community - A Facebook group dedicated to learning how

to use The Cycle Syncing Method™ daily, with the support of like-minded
women going through a similar journey.

Events - You’ll also get first access to in-person events, and opportunities
to connect with other amazing women.

Imagine what it will be like when you’re…

Living in your own timing and on your own terms.

Eating and moving in ways that feel good to your body.

Getting more done and feeling more energized.

How much better could your life be this fall if you started FLO 28 right
now?

There’s only one way to know…

Join FLO 28 now

Get In the FLO Now: Quick Start Program | copyright of Alisa Vitti and FLO Living LLC 2019 18
All Rights Reserved® FLO Living LLC 2019. Flo28® and Cycle Syncing® are registered trademarks of FloLiving LLC 2019