21-Day Revitalize & Thrive Program by Holinstinct (Maria Udvardi-Gocs & Bernadett Treso)

What This Course Delivers

The 21-Day Revitalize & Thrive Program is a holistic wellness program created by Holinstinct, the Switzerland-based coaching company co-founded by Maria Udvardi-Gocs and Bernadett Treso in 2023. The program is structured across three weeks — Recharge and Refocus, Empower and Elevate, and Sustain and Thrive — combining video coaching, guided meditations, yoga movement sessions, nutrition guidance, and interactive workbooks to help professionals and leaders reduce stress, prevent burnout, and build lasting resilience. Includes 15 video lessons, 72 downloadable PDFs, 6 audio meditations, and 2h 13m 40s of video content totaling 1,64 GB.

Course Contents at a Glance

• 15 Video Lessons — 2h 13m 40s total duration
• 72 PDF Resources — Workbooks, coaching exercises, recipe guides, printable trackers
• 6 Audio Files — Guided meditations and breathwork sessions
• 2 Images — Reference cards
• Total Download: 1,64 GB

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

• Energy assessment using the “Energy Cake” framework — Week 1 introduces the Energy Cake Workbook, a coaching tool that breaks down how daily energy is allocated across work, personal life, and recovery, then identifies where energy is being drained

• Blood sugar management for sustained focus — The “Sugar Savvy” lesson in Week 1 teaches the connection between blood sugar balance and mental clarity, with specific strategies for maintaining stable energy throughout the workday

• Habit formation and routine building — The “Habit Heroes” lesson provides a structured approach to identifying positive and negative habits using dedicated workbooks with printable exercise pages

• Mindful and conscious eating practices — Two separate lessons (Week 1 and Week 3) cover mindful eating techniques that improve digestion and elevate mood, moving beyond generic nutrition advice into applied daily practice

• Resilience building through structured coaching — Week 2 provides a complete Foundations of Resilience Workbook and a Building Resilience Action Plan, supported by a video lesson on bouncing back from setbacks

• Sleep optimization through nutrition — The “Sleep Tight” lesson in Week 2 covers specific foods and nutritional habits that support restful sleep, paired with breathwork exercises for deep and restful sleep from the Meditation Corner

• Stress mastery and long-term management — Week 3 includes a 21-Day Stress Management Workbook alongside video lessons on understanding pressure, managing stress responses, and preventing chronic burnout

• Gut-brain connection for mood regulation — The “Gut Feeling” lesson in Week 3 explains how gut health directly impacts mood and provides nutritional strategies for boosting emotional well-being through digestive health

• Daily meditation and movement practice — Each week includes dedicated meditation videos and yoga/movement sessions (De-Stress and Relax yoga, Balancing Yoga for Focus and Equanimity, and Energise movement), building a progressive physical wellness routine

Who Is the 21-Day Revitalize & Thrive Program Designed For?

• The Burnt-Out Professional — Working long hours, running on caffeine and willpower, and noticing that productivity is declining despite putting in more effort. The Energy Cake framework in Week 1 provides a structured way to audit where energy is going and reclaim it through targeted habit changes rather than generic advice about “working smarter.”

• The High-Achieving Leader Ignoring Stress Signals — Performing well externally but privately dealing with poor sleep, tension headaches, or digestive issues that signal chronic stress. Week 2's resilience coaching and Week 3's stress management workbook address the physiological roots of burnout before it becomes a crisis.

• The Desk-Bound Worker with No Movement Routine — Spending 8+ hours seated daily and experiencing stiffness, low energy, and afternoon mental fog. The program includes three progressive movement sessions (de-stress yoga, balancing yoga, and energizing movement) designed specifically for professionals who do not have time for a full gym session.

• The Nutrition-Confused Professional — Knowing that diet matters but overwhelmed by conflicting advice. The program provides specific lessons on blood sugar balance, sleep-supporting foods, and gut health, plus ready-to-use recipe PDFs in both metric and imperial measurements for meal prep, mason jar breakfasts, sugar-free/dairy-free/gluten-free meals, and weeknight dinners.

• The Mindfulness Skeptic — Interested in stress reduction but skeptical of meditation or unsure how to start. The Meditation Corner provides 6 separate audio sessions covering different needs — wind-down, resilience building, energizing, mental clarity breathwork, sleep breathwork, and spiritual connection — allowing professionals to choose what fits their immediate situation.

Full Curriculum Breakdown

Week 1: Recharge and Refocus

Week 1 establishes the energy foundations, introducing participants to daily meditation, desk yoga, energy assessment, blood sugar management, habit formation, and mindful eating. This module contains 6 videos and 21 PDFs totaling 541,79 MB with 47m 54s of video content.

• Lesson 1.1: Week 1 Meditation for the 1st Week (6m 43s)
• Lesson 1.2: Week 1 Movement — De-Stress and Relax (13m 55s)
• Lesson 1.3: Day 1 — Vitality Check: Breaking Down Your Energy Cake (6m 43s)
• Lesson 1.4: Day 3 — Sugar Savvy: Mastering Blood Sugar Balance (9m 00s)
• Lesson 1.5: Day 4 — Habit Heroes: Building Unstoppable Routines (5m 28s)
• Lesson 1.6: Day 6 — Mindful Munching: The Art of Conscious Eating (6m 04s)
• 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/Metric Version), Water Inspiration Collection (US/Imperial Version), Meal Prep Sunday Recipes (European/Metric Version), Meal Prep Sunday Recipes (US/Imperial Version), Extra Resource

Week 2: Empower and Elevate

Week 2 deepens the program with resilience coaching, positive habit cultivation, holistic nutrition swaps, and sleep-enhancing strategies. This module contains 4 videos and 16 PDFs totaling 477,75 MB with 33m 41s of video content.

• Lesson 2.1: Week 2 Movement — Balancing Yoga for Focus and Equanimity (13m 56s)
• Lesson 2.2: Week 2 Meditation — 10 Minutes Ease Stress and Overwhelm Meditation (9m 34s)
• Lesson 2.3: Day 9 — Bounce Back Stronger: Building Resilience (5m 11s)
• Lesson 2.4: Day 10 — Sleep Tight: Nourishing Foods for Restful Nights (5m 00s)
• Resources: Foundations of Resilience Workbook, Resilience Workbook (Printable Exercise Pages Only), Building Resilience Action Plan, Cultivating Positive Habits — Action Plan, Cultivating Positive Habits (Printable Exercise Pages Only), Holistic Nutrition Swaps for Better Health

Week 3: Sustain and Thrive

Week 3 focuses on long-term sustainability through stress mastery, digestive health, mood management, and reflective practices. This module contains 5 videos, 15 PDFs, and 1 image totaling 547,90 MB with 52m 04s of video content.

• Lesson 3.1: Week 3 — Unwind from the Work Day: 15 Minutes Meditation (14m 57s)
• Lesson 3.2: Week 3 Movement — Energise (13m 01s)
• Lesson 3.3: Day 15 — Mastering Stress: Understanding and Managing the Pressure (10m 00s)
• Lesson 3.4: Day 18 — Mindful Munching: Enhance Digestion and Elevate Mood (6m 06s)
• Lesson 3.5: Day 20 — Gut Feeling: Boosting Mood through Gut Health (8m 00s)
• 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

Bonus: Meditation Corner

A dedicated library of 6 guided audio meditations and breathwork exercises, each targeting a different need. Contains 6 audio files and 6 PDFs totaling 70,22 MB.

• Audio 1: Wind-Down Meditation
• Audio 2: Resilience Building
• Audio 3: Energize Meditation
• Audio 4: Breathwork for Mental Clarity and Focus
• Audio 5: Breathwork for Deep and Restful Sleep
• Audio 6: Breathwork for Spiritual Connection and Inner Growth

Bonus: Nourishing Recipes

A collection of 12 recipe PDFs totaling 34,42 MB, each provided 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)

About the Holinstinct Team

Holinstinct was co-founded in 2023 in Switzerland by Maria Udvardi-Gocs and Bernadett Treso, both former corporate professionals who experienced burnout firsthand and transitioned into holistic wellness coaching. Their shared background in corporate leadership across multiple countries informs the program's design, which bridges professional performance demands with evidence-based wellness strategies. The 21-Day Revitalize & Thrive Program is their flagship offering, supported by a team of four specialists covering coaching, nutrition, meditation, and movement.

Maria Udvardi-Gocs — Co-Founder of Holinstinct, NeuroTransformational Resilience Coach, and Life & Business Coach. Maria holds advanced studies in Neuroscience, Consciousness, and Transformational Coaching, and brings a background in global project management and corporate leadership. She is trained in Spiritual Response Therapy (SRT) and neurocoaching methodologies. Based in Basel, Switzerland, Maria combines neuroscience-based approaches with holistic coaching to help professionals regain control of their energy and well-being.

Bernadett Treso — Co-Founder of Holinstinct, Certified Integral Coach, Diploma in Personality & Life Coach, and Holistic Business Mentor (ongoing). Bernadett holds a Certified Senior Change Manager (SGO) credential and has international experience across four countries, including roles at Roche and Roche Diagnostics GmbH. She completed coaching training at Coaching Institut Living Sense (2020-2021). Her self-developed methodology combines empathy-driven coaching with solution-oriented change management.

Additional team members contributing to the program:

• Deborah Podema — Holistic Nutritionist who created the program's nutrition lessons and recipe resources, focusing on how nutrition supports energy, stress reduction, and resilience
• Sari Nisker-Fox — Meditation & Wellness Expert who designed the guided meditation and breathwork sessions in the Meditation Corner
• Katherine Girling — Yoga & Mindfulness Expert who created the desk yoga and movement sessions tailored for professionals with demanding schedules

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

“I am constantly exhausted despite sleeping enough hours” — Week 1's Energy Cake Workbook provides a structured assessment of where daily energy is being spent and drained. Rather than generic sleep tips, the program addresses energy management holistically through the combination of blood sugar balance (Day 3), habit restructuring (Day 4), hydration tracking, and progressive meditation practice.

“I know stress is affecting my health but I do not know where to start changing things” — The program removes decision paralysis by structuring change into a 21-day sequence, with approximately 30-40 minutes of daily practice. Week 1 starts with foundational habits, Week 2 builds resilience tools, and Week 3 addresses long-term stress management, each with specific workbooks and video guidance.

“I have tried meditation apps but never stick with it” — Instead of a one-size-fits-all meditation approach, the Meditation Corner offers 6 distinct audio sessions for different moments: wind-down for evenings, resilience building for difficult periods, energizing for mornings, mental clarity breathwork for focus, sleep breathwork for insomnia, and spiritual connection for deeper practice. The variety helps participants find what actually works for them.

“I eat poorly during busy workweeks and it affects my performance” — The program addresses this through multiple angles: a lesson on blood sugar balance and mental clarity, a lesson on sleep-supporting nutrition, a lesson on the gut-mood connection, plus an entire Nourishing Recipes bonus section with practical recipes for work-day snacks, mason jar breakfasts, allergen-free meals, and weeknight dinners — all in both metric and imperial measurements.

“I sit at a desk all day and my body is paying for it” — Three progressive movement sessions are built into the weekly structure: Week 1's De-Stress and Relax session (13m 55s), Week 2's Balancing Yoga for Focus and Equanimity (13m 56s), and Week 3's Energise session (13m 01s). These are specifically designed for professionals, not generic fitness classes.

“I bounce between periods of high performance and complete burnout” — Week 2 directly addresses this pattern with the Foundations of Resilience Workbook, a Building Resilience Action Plan, and a dedicated video lesson on bouncing back stronger. The goal is building consistent energy management rather than cycling between extremes.

What Makes the 21-Day Revitalize & Thrive Program Different from Other Wellness Courses

Multi-disciplinary expert team rather than a single instructor — Unlike most wellness programs led by one creator, this program draws on five specialists: two co-founders with coaching and neuroscience backgrounds, a holistic nutritionist (Deborah Podema), a meditation expert (Sari Nisker-Fox), and a yoga specialist (Katherine Girling). Each component is created by someone with specific expertise in that domain.

Dual-measurement recipe library for international professionals — Every recipe PDF is provided in both European metric and US imperial versions, reflecting the program's Swiss origin and international audience. This practical detail extends to meal prep guides, snack recipes, breakfast ideas, allergen-free meals, and dinner inspiration.

Corporate-informed holistic approach — Both founders come from corporate backgrounds (including experience at Roche), which shapes the program's understanding of professional stress. The methodology integrates mindfulness, neuroscience, nutrition, and movement specifically for high-performance work environments, not generic wellness.

Progressive three-week structure with printable coaching tools — Each workbook includes printable exercise-only pages, allowing participants to repeat exercises without reprinting entire workbooks. The Energy Cake Workbook, Resilience Workbook, Stress Management Workbook, and Habit Action Plans are designed as reusable coaching tools, not disposable worksheets.

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 program by Holinstinct that helps professionals and leaders reduce stress, build resilience, and prevent burnout through a structured three-week journey combining coaching, nutrition, meditation, and movement. Each week targets a specific phase: recharging energy foundations, empowering through resilience building, and sustaining long-term well-being habits.

Who created the 21-Day Revitalize & Thrive Program?

The program was created by Holinstinct, co-founded in 2023 in Switzerland by Maria Udvardi-Gocs and Bernadett Treso. Maria is a NeuroTransformational Resilience Coach with advanced studies in neuroscience and transformational coaching. Bernadett is a Certified Senior Change Manager (SGO) and Diploma Personality & Life Coach with international corporate experience including roles at Roche. The team also includes holistic nutritionist Deborah Podema, meditation expert Sari Nisker-Fox, and yoga specialist Katherine Girling.

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

The program contains 95 files across 5 modules: 15 video lessons (2h 13m 40s total), 72 PDF workbooks and resources, 6 audio meditations and breathwork sessions, and 2 reference images. The total download size is 1,64 GB. Modules cover Week 1 (Recharge and Refocus), Week 2 (Empower and Elevate), Week 3 (Sustain and Thrive), plus bonus Meditation Corner and Nourishing Recipes sections.

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

The program is designed for busy professionals, high achievers, and leaders who are experiencing or approaching burnout, dealing with chronic stress, struggling with poor sleep or low energy, or seeking a structured approach to sustainable wellness. It is particularly suited for desk-bound professionals who need movement practices that fit into a workday, and for anyone who has tried individual wellness strategies (meditation apps, diet changes) without lasting results.

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

Participants learn the Energy Cake energy assessment framework, blood sugar management for sustained focus, structured habit formation techniques, mindful eating practices, resilience building through coaching workbooks, sleep-supporting nutrition strategies, stress management and pressure response techniques, and the gut-brain connection for mood regulation. Each concept is taught through video lessons and reinforced with dedicated PDF workbooks.

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

The program includes video lessons in .ts format, PDF workbooks and resources, MP3 audio meditations, and PNG reference images. The 15 video lessons total 2h 13m 40s of content, the 6 audio files provide guided meditations and breathwork exercises, and the 72 PDFs include interactive workbooks, printable exercise pages, recipe guides, and coaching tools. Total download size is 1,64 GB.

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

The program includes two dedicated bonus sections. The Meditation Corner contains 6 audio meditations and breathwork exercises (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). The Nourishing Recipes section contains 12 recipe PDFs covering work-day snacks, mason jar breakfasts, sugar-free/dairy-free/gluten-free meals, and weeknight dinners, each in both metric and imperial measurements.

What is Holinstinct known for?

Holinstinct is a Switzerland-based holistic wellness coaching company co-founded in 2023 by Maria Udvardi-Gocs and Bernadett Treso. The company specializes in combining holistic well-being principles with corporate strategies, offering the 21-Day Revitalize & Thrive Program, 1:1 transformative mentoring, and interactive workshops and webinars. They have presented at events organized by SwissCham Hungary and integrate mindfulness, neuroscience, nutrition, and movement into their methodology.

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

The program differentiates itself through its multi-disciplinary team of five specialists (rather than a single instructor), its corporate-informed approach shaped by both founders' international corporate backgrounds, its dual-measurement recipe library for global professionals, and its progressive workbook system with separate printable exercise pages for reuse. The methodology specifically integrates neuroscience, nutrition, meditation, and movement for high-pressure professional environments.