21-Day Revitalize & Thrive Program by Holinstinct

Introduction

The 21-Day Revitalize & Thrive Program is a holistic online wellness program created by Maria Udvardi-Gocs and Bernadett Treso, co-founders of Holinstinct, a Switzerland-based coaching company that merges holistic well-being with corporate strategies. Maria brings a background in global project management combined with advanced studies in Neuroscience, Consciousness, and Transformational Coaching, while Bernadett is a Certified Senior Change Manager and Diplomated Personality & Life Coach. Structured across 3 weekly modules plus dedicated bonus sections on meditation and nutrition, this program delivers practical tools for professionals and leaders to reduce stress, prevent burnout, and build lasting resilience.

Here's Everything You'll Receive

Course Stats:

15 video lessons | 72 downloadable PDFs | 6 audio files | 2h 13m 40s of video content | 1,64 GB total

✅ Complete 3-Week Video Training: 15 recorded video lessons covering guided movement sessions, meditations, and in-depth lessons on energy management, blood sugar balance, habit building, mindful eating, resilience, sleep nutrition, stress mastery, digestion, and gut health.

✅ 72 Downloadable PDF Workbooks & Resources: Interactive workbooks including the Energy Cake Workbook, Foundations of Resilience Workbook, 21-Day Stress Management Workbook, Overcome Emotional Challenges Workbook, habit identification guides, coaching action plans, water trackers, meal prep recipes, and printable exercise pages.

✅ 6 Audio Meditation & Breathwork Sessions: Dedicated audio files for Wind-Down Meditation, Resilience Building, Energize Meditation, Breathwork for Mental Clarity and Focus, Breathwork for Deep and Restful Sleep, and Breathwork for Spiritual Connection and Inner Growth.

✅ Nourishing Recipe Collection: 12 PDF recipe guides including sugar-free/dairy-free/gluten-free recipes, weeknight dinner inspiration, mason jar breakfasts, and healthy work-day snacks — each available in both European (metric) and US (imperial) versions.

> Note: This includes all recorded training content, video lessons, workbooks, audio meditations, and downloadable resources from the program. Live coaching sessions, community access, and direct interaction with the Holinstinct team are available exclusively through the official program.

Why Choose CoursesDrop?

✅ 10+ Years of Trust — Delivering digital courses to students worldwide since 2014

✅ Complete & Verified Content — Every module and bonus included, or your money back

✅ 30-Day Money-Back Guarantee — Not satisfied? Full refund, no questions asked

✅ Instant Access — Download your course within minutes of purchase

✅ Secure Checkout — Protected transactions via PayPal & Stripe with SSL encryption

What You Will Master in the 21-Day Revitalize & Thrive Program

✅ Break down your personal “Energy Cake” to identify exactly where your daily energy is going and how to reclaim it

✅ Master blood sugar balance through targeted nutrition strategies that eliminate energy crashes and sustain focus throughout the workday

✅ Build unstoppable daily routines using the program's habit-building framework — including identifying which of your current habits drain energy vs. fuel it

✅ Practice mindful eating techniques that improve digestion, elevate mood, and transform your relationship with food under stress

✅ Develop a personalized resilience action plan using neuroscience-backed coaching tools for bouncing back from setbacks faster

✅ Select sleep-supporting foods and evening routines that promote deep, restorative rest — even after high-pressure days

✅ Understand and manage stress at its root by learning how pressure accumulates in the body and how to interrupt the burnout cycle before it takes hold

✅ Strengthen gut health to directly boost mood and cognitive performance through the gut-brain connection

✅ Integrate weekly yoga and movement sessions designed specifically for desk-bound professionals to release tension and restore energy

✅ Establish a daily meditation and breathwork practice using 6 dedicated audio sessions for clarity, sleep, resilience, and spiritual grounding

Who Is This Course For?

• The Burned-Out Corporate Professional — You are performing well on paper but running on fumes. Your energy crashes by mid-afternoon, you rely on caffeine and willpower to push through, and weekends feel like recovery time rather than living time. This program gives you a structured 21-day reset to rebuild energy from the ground up.

• The High-Achieving Leader Under Constant Pressure — You manage teams, deliver results, and carry the weight of organizational expectations. Stress has become your default state, and you have noticed it affecting your sleep, focus, and patience. The resilience and stress management modules provide frameworks designed specifically for high-pressure roles.

• The Wellness-Curious Professional Who Lacks Structure — You have tried meditation apps, read articles about nutrition, and bought a yoga mat that collects dust. What you need is a guided, day-by-day program that removes decision fatigue and tells you exactly what to do each day for 21 days.

• The Remote or Hybrid Worker Struggling with Boundaries — Working from home has blurred the line between professional and personal life. You eat at your desk, skip movement, and find yourself “always on.” The desk yoga sessions, mindful eating practices, and boundary-setting tools address this directly.

• The Professional Facing a Life Transition — Whether it is a new role, relocation, returning from leave, or recovering from a health setback, you need a holistic foundation of habits to support your energy and mental clarity during a period of change.

A Lesson-by-Lesson Breakdown of the Curriculum

Week 1: Recharge and Refocus

This opening week establishes the foundation by helping you audit your current energy levels, understand the role of blood sugar and hydration in daily performance, build positive habits, and begin practicing mindful eating. You will also start guided meditation and movement sessions tailored for stress relief.

• Lesson 1.1: Week 1 Meditation for the 1st Week
• Lesson 1.2: Week 1 Movement — De-Stress and Relax
• Lesson 1.3: Day 1 — Vitality Check: Breaking Down Your Energy Cake
• Lesson 1.4: Day 3 — Sugar Savvy: Mastering Blood Sugar Balance
• Lesson 1.5: Day 4 — Habit Heroes: Building Unstoppable Routines
• Lesson 1.6: Day 6 — Mindful Munching: The Art of Conscious Eating
• Included resources: Energy Cake Workbook, Energy Cake Workbook (Printable Exercise Pages Only), Discover the Link Between Nutrition and Mental Health, Identifying Positive and Negative Habits, Identifying Positive and Negative Habits (Printable Exercise Page Only), Water Tracker Balance Weekly Drink Routine, Water Inspiration Collection (European & US versions), Meal Prep Sunday Recipes (European & US versions), Extra Resource

Week 2: Empower and Elevate

Week 2 deepens the work by introducing balancing yoga, a dedicated stress-relief meditation, and lessons on building resilience and using nutrition to improve sleep quality. The coaching tools shift toward action planning and cultivating positive habits for sustained professional performance.

• Lesson 2.1: Week 2 Movement — Balancing Yoga for Focus and Equanimity
• Lesson 2.2: Week 2 Meditation — 10-Minute Ease Stress and Overwhelm Meditation
• Lesson 2.3: Day 9 — Bounce Back Stronger: Building Resilience
• Lesson 2.4: Day 10 — Sleep Tight: Nourishing Foods for Restful Nights
• Included resources: Building Resilience Action Plan, Cultivating Positive Habits Action Plan, Cultivating Positive Habits (Printable Exercise Pages Only), Foundations of Resilience Workbook, Foundations of Resilience Workbook (Printable Exercise Pages Only), Holistic Nutrition Swaps for Better Health

Week 3: Sustain and Thrive

The final week brings everything together with an unwinding meditation, an energizing movement session, and lessons on mastering stress management, enhancing digestion through mindful eating, and boosting mood through gut health. You will complete a comprehensive stress management workbook and develop your personal sustainability plan.

• Lesson 3.1: Week 3 — Unwind from the Work Day: 15-Minute Meditation
• Lesson 3.2: Week 3 Movement — Energise
• Lesson 3.3: Day 15 — Mastering Stress: Understanding and Managing the Pressure
• Lesson 3.4: Day 18 — Mindful Munching: Enhance Digestion and Elevate Mood
• Lesson 3.5: Day 20 — Gut Feeling: Boosting Mood Through Gut Health
• Included resources: 21-Day Stress Management Workbook, 21-Day Stress Management Workbook (Printable Exercise Pages Only), Overcome Emotional Challenges Workbook, Reflection Prompts and Achievement List, Resilience Reminder Card, Survey One Pagers

Meditation Corner

A dedicated bonus section with 6 guided audio sessions and accompanying PDF guides, designed to support your meditation and breathwork practice beyond the core curriculum.

• Wind-Down Meditation (audio)
• Resilience Building (audio)
• Energize Meditation (audio)
• Breathwork for Mental Clarity and Focus (audio)
• Breathwork for Deep and Restful Sleep (audio)
• Breathwork for Spiritual Connection and Inner Growth (audio)

Nourishing Recipes

A collection of 12 PDF recipe guides providing healthy meal ideas and snack inspiration, each available in both European (metric) and US (imperial) measurement versions.

• 10 Ingredients, 5 Healthy Work-Day Snacks (European & US versions)
• Mason Jar Breakfasts 5 Ways (European & US versions)
• Sugar-Free, Dairy-Free, Gluten-Free Recipes (European & US versions)
• Weeknight Dinner Inspiration (European & US versions)

Included Bonus Materials to Accelerate Your Results

✅ Meditation Corner — 6 Guided Audio Sessions — A complete library of meditations and breathwork practices covering wind-down relaxation, resilience building, energizing focus, mental clarity, deep sleep, and spiritual connection. These audio files allow you to build a daily practice independent of the video lessons.

✅ Nourishing Recipe Collection — 12 PDF Recipe Guides — Practical, health-focused recipes covering breakfasts, work-day snacks, weeknight dinners, and sugar-free/dairy-free/gluten-free options. Every recipe guide is provided in both European metric and US imperial versions.

✅ Printable Workbook Exercise Pages — Standalone printable versions of key exercises from the Energy Cake Workbook, Resilience Workbook, and Cultivating Positive Habits guide, allowing you to journal and track progress on paper.

✅ Water Tracker & Hydration Inspiration — A weekly water tracking template and a collection of hydration recipes to support one of the simplest yet most impactful energy-boosting habits.

About Your Instructors: The Holinstinct Team

The 21-Day Revitalize & Thrive Program is created by Holinstinct, a holistic well-being coaching company founded in 2023 in Switzerland by Maria Udvardi-Gocs and Bernadett Treso. The program is delivered by a team of four specialists, each bringing distinct expertise to the curriculum.

Maria Udvardi-Gocs — Co-Founder of Holinstinct — is a NeuroTransformational Resilience Coach, Life & Business Coach with a background in global project management and advanced studies in Neuroscience, Consciousness, and Transformational Coaching. She draws on her corporate leadership experience to help professionals regain control of their energy and well-being through a neuroscience-informed holistic coaching approach.

Bernadett Treso — Co-Founder of Holinstinct — is a Certified Senior Change Manager and Diplomated Personality & Life Coach who completed her coach training at Coaching Institut Living Sense (2020-2021). She combines integral coaching with business mentoring, specializing in stress management and guiding professionals through personal and organizational transitions.

Key Credentials & Accomplishments:

✅ Holinstinct was founded in 2023 in Switzerland, merging holistic well-being with corporate strategy

✅ Both founders come from extensive corporate backgrounds before transitioning to coaching

✅ Holinstinct has delivered webinars through SwissCham Hungary, presenting on workplace wellness and burnout prevention to corporate audiences (July and August 2024)

✅ The program team includes Deborah Podema (Holistic Nutritionist) for the nutrition curriculum and Sari Nisker-Fox (Meditation & Wellness Expert) for the meditation and breathwork components

✅ Katherine Girling (Yoga & Mindfulness Expert) contributes desk yoga and movement sessions designed specifically for busy professionals

✅ Bernadett holds certifications as a Senior Change Manager, Diplomated Personality & Life Coach, and Certified Project Manager

✅ Maria combines global project management experience with advanced neuroscience and transformational coaching studies

What Problems Does the 21-Day Revitalize & Thrive Program Solve?

“I am constantly exhausted by mid-afternoon and relying on coffee to function” — Week 1 begins with a Vitality Check that maps your personal “Energy Cake,” identifying exactly where your energy is being spent. The blood sugar balance lesson and nutrition strategies provide actionable changes to stabilize energy levels throughout the day.

“I know I should meditate and exercise but I never stick with it” — The program removes the guesswork by providing a structured day-by-day schedule with guided video movement sessions and audio meditations. Each week includes a specific yoga and movement routine plus a dedicated meditation, building the habit incrementally over 21 days.

“I have been grinding at work for years and I can feel burnout creeping in” — Week 2 focuses specifically on building resilience with a complete Foundations of Resilience Workbook and action plan. Week 3 addresses stress mastery at its root, teaching you to recognize and interrupt the burnout cycle before it escalates.

“I eat whatever is fast and convenient when I am stressed” — The mindful eating lessons in Weeks 1 and 3 teach conscious eating practices that improve digestion and mood. The Nourishing Recipes section provides practical meal prep ideas, healthy snack alternatives, and dietary-restriction-friendly options to make better food choices effortless.

“My sleep quality has deteriorated and I wake up feeling unrested” — Day 10 covers sleep-supporting nutrition, and the Meditation Corner includes a dedicated Breathwork for Deep and Restful Sleep audio session, addressing sleep from both the dietary and the nervous system relaxation side.

“I want a holistic approach but most wellness programs feel too woo-woo or impractical for my corporate life” — This program was built specifically for professionals and leaders by coaches with corporate backgrounds. Every practice is designed to fit within a demanding schedule, with daily time commitments of approximately 30-40 minutes.

What Makes the 21-Day Revitalize & Thrive Program Different

• Built by a multidisciplinary team of five specialists — Unlike single-instructor wellness courses, this program brings together coaching, neuroscience, nutrition, meditation, and yoga expertise into one integrated curriculum. Each expert contributes to their area of specialization rather than one person covering everything at surface level.

• Designed explicitly for corporate professionals and leaders — The movement sessions are desk-friendly, the time commitments are realistic for full schedules, and the coaching frameworks address work-specific stress rather than generic relaxation. Recipes come in both European metric and US imperial versions, reflecting the program's international professional audience.

• Three-pillar holistic approach: mindfulness, nutrition, and movement — Rather than focusing on just one dimension of wellness, each week integrates all three pillars progressively. Week 1 establishes the foundation, Week 2 builds empowerment and resilience, and Week 3 creates sustainable practices for long-term thriving.

• Actionable coaching workbooks, not just passive video watching — The program includes comprehensive workbooks with printable exercise pages for the Energy Cake, Resilience, Positive Habits, and Stress Management modules, turning each lesson into a hands-on coaching experience.

Frequently Asked Questions About the 21-Day Revitalize & Thrive Program

What is the 21-Day Revitalize & Thrive Program about?

The 21-Day Revitalize & Thrive Program is a holistic online wellness course created by the Holinstinct team. It guides professionals and leaders through a structured 3-week journey to rebuild energy, manage stress, build resilience, and prevent burnout using an integrated approach of mindfulness, nutrition, and movement.

Who created the 21-Day Revitalize & Thrive Program?

The program was created by Holinstinct, a Switzerland-based coaching company co-founded in 2023 by Maria Udvardi-Gocs (NeuroTransformational Resilience Coach with a background in global project management and neuroscience studies) and Bernadett Treso (Certified Senior Change Manager and Diplomated Personality & Life Coach). The team also includes Deborah Podema (Holistic Nutritionist), Sari Nisker-Fox (Meditation & Wellness Expert), and Katherine Girling (Yoga & Mindfulness Expert).

What is included in the 21-Day Revitalize & Thrive Program?

The program includes 15 video lessons, 72 downloadable PDFs, and 6 audio meditation and breathwork sessions. Total video content is 2h 13m 40s, and the complete download is 1,64 GB. Content is organized across 3 weekly modules (Recharge and Refocus, Empower and Elevate, Sustain and Thrive), plus a Meditation Corner with 6 audio files and a Nourishing Recipes section with 12 PDF recipe guides.

Who is the 21-Day Revitalize & Thrive Program best suited for?

The program is designed for busy professionals, high achievers, and leaders who want practical tools to reduce stress and prevent burnout. It is particularly suited for corporate professionals experiencing energy crashes or early signs of burnout, remote/hybrid workers struggling with work-life boundaries, and anyone seeking a structured holistic wellness program that fits within a demanding schedule.

What will I learn in the 21-Day Revitalize & Thrive Program?

You will learn how to audit and optimize your daily energy allocation, master blood sugar balance through nutrition, build sustainable daily routines, practice mindful eating for better digestion and mood, develop a personalized resilience action plan, select sleep-supporting foods, manage stress at its source, and strengthen gut health for improved cognitive performance.

What format is the 21-Day Revitalize & Thrive Program delivered in?

The program is delivered as downloadable digital content totaling 1,64 GB across 95 files in 5 folders. This includes 15 video lessons (1,27 GB in .ts format), 72 PDF workbooks, guides, and recipes (308,01 MB), 6 audio meditation and breathwork files (68,52 MB in .mp3 format), and 2 image files.

Does the 21-Day Revitalize & Thrive Program include any bonus materials?

Yes. The program includes a Meditation Corner with 6 dedicated audio sessions (wind-down meditation, resilience building, energize meditation, and 3 breathwork exercises) and a Nourishing Recipes collection with 12 PDF recipe guides covering breakfasts, snacks, dinners, and dietary-restriction-friendly meals in both metric and imperial versions.

What is Holinstinct known for?

Holinstinct is a holistic well-being coaching company founded in 2023 in Switzerland by Maria Udvardi-Gocs and Bernadett Treso. Both founders come from corporate backgrounds and specialize in resilience coaching, stress management, and burnout prevention for professionals. They have delivered corporate wellness webinars through SwissCham Hungary and offer both self-paced programs and 1:1 mentoring.

How is the 21-Day Revitalize & Thrive Program different from other wellness courses?

Unlike single-instructor wellness programs, this course is built by a team of five specialists covering coaching, neuroscience, nutrition, meditation, and yoga. It is designed specifically for corporate professionals with realistic time commitments of 30-40 minutes per day. The program integrates three pillars — mindfulness, nutrition, and movement — into every week rather than treating them as separate topics, and includes comprehensive coaching workbooks that turn passive learning into active self-reflection.