Welcome To The Challenge!
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First off, thank you for taking the time to sign up and share this challenge with your friends. Just taking those two simple steps shows that you are serious about these next 21-days and I love that!
Moving on…
I will state now, that this challenge will certainly not be easy but it will definitely be worth it. By the end of the next 21-days, you will be feeling and looking better than you have in a very long time!
Over the next 21-days, a few different things are expected of you.
First is a change in your nutrition. Over the next 21-days you will be transforming the way you eat so you can allow your body to melt away fat, be energized and focused at all times during the day, and get you healthier than ever before. The nutrition plan provided is very simple yet highly effective.
Second, you are expected to workout at least three days per week for the next three weeks. I will be providing you with 3 workouts each week for you to follow as well as two other workout options for those who want to workout 5 days a week.
Third, you will be walking for a minimum of 30 minutes per day. This can be done at a time of your convenience, but it must get done!
Fourth and lastly, HAVE FUN! The next 21-days are meant to be fun. Enjoy the process, the workouts, the foods you eat, and the fun times you will have. Having fun will make this so much better than if you dread every second of it!
The Next 21-Days
Nutrition
(Please feel free to copy and paste what is below and print it out!)
Over the next 21-days, you are going to be following the nutrition rules below:
1. Eliminate all processed carbs including breads, flour, and gluten. This includes breads, cereals, pastas, rice, pastries, chips, crackers, etc.
2. Cook all your meals with coconut oil, grass fed butter (my preference), or animal fats. (grass fed butter is easiest and tastes the best)
3. Eat when you are hungry and until you are satisfied. This is important. Do NOT starve yourself. Your body thrives on good food, so feed it when it tells you too.
4. Focus your meals on good protein sources (grass fed beef, fish, chicken, eggs, etc.), healthy fats (grass fed butter, coconut oil, etc), and lots of vegetables. Try to get at least 20-30 grams of protein into each meal!
5. Do not drink calories. Drink only water. Coffee and unsweetened tea are also ok in moderation. Eliminate the sodas, diet sodas, fruit juices, milk, sports drinks, alcohol, etc.
6. Supplements (optional): Vitamin C, vitamin D, vitamin K2, krill oil, magnesium.
Those are the nutrition basics you will be following over the next 21-days!
Here is an example meal day:
Breakfast: 4-5 eggs, 6oz grass fed beef patty, vitamins, coffee with heavy cream
Workout- 10:30
Post Workout: Whey Protein shake mixed with water
Lunch: two Grass Fed Beef patties with asparagus and melted butter
Snack: 6oz of wild salmon or sardines
Dinner: two chicken breast with spinach salad (olive oil and balsamic homemade dressing)
(Depending on how active you are, add in a sweet potato or beans to your post workout meal or lunch)
Although this is just one example of a meal, I will state that the easiest way to eat healthy is to eat the same few meals over and over. Find a few that you enjoy and stick with those!
Now that we have the basics down for our nutrition approach, we will move on to the one day per week where you will be adding in more carbohydrates. This one day is to help reset your metabolism so you can allow your body to burn more fat! This one day per week is when you will be eating higher calories and higher carbs than the other six days during the week.
Below is an example higher calorie and carb day that you can follow:
Upon waking: Protein shake
Breakfast: 4-6 Egg whites, steel cut oats with some almond butter and cinnamon mixed in, coffee with cream
Workout- 10:30
Post Workout: Protein shake with handful of blueberries and strawberries mixed in.
Lunch: two chicken breast, sweet potato, and broccoli. Or 2 chicken breast mixed with black beans and broccoli.
Snack: two pieces of fruit and raw almonds
Dinner: two grass fed beef patties with sweet potato and spinach salad (olive oil and vinaigrette dressing)
Snack (optional)- Protein shake, cottage cheese, or plain Greek Yogurt with honey and cinnamon
There you have it, the simple yet highly effective nutrition approach you will be following the next 21-days!
Remember, eat when you are hungry and until you are satisfied while on this plan. If you are hungry throughout the day, you are not eating enough!
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