A note from your personal coach,
Debra:
I am so
excited to work with you over the next 5 days, as you achieve amazing results with
your biggest health and fitness challenges! I mean who wouldn't want to get
back into those too-tight clothes in the back of the closet, rebuild their self-confidence,
and have more energy inside and out? More importantly, I will help you start
habits that will last throughout your short and long-term goals. I will support
you all the way; I was in your shoes not long ago. I know how hard it is to
embark on this adventures alone. You need someone that will keep you accountable,
celebrate your successes, and push you on those days when you just want to give
up. That is what I'm here for, to be that partner for you each step of the way.
If you can incorporate even a small piece of what you are going to learn it
will help change your life and the lives of those around you.
Step one: Go
grocery shopping! Follow the recipes provided in this document and the grocery
list below to get all prepped!
Grocery List
Protein
Protein Powder
Eggs
Boneless/skinless chicken breast
Lean ground turkey
Canned tuna (in water)
Tilapia
Wild Salmon
Tofu
Plain nonfat cottage cheese
Plain nonfat Greek yogurt
Nonfat cheese sticks
Veggie Options (Pick at least 3)
Spinach
Broccoli
Asparagus
Kale
Bell Peppers
Mushrooms
Cauliflower
Brussel Sprouts
Green Beans
Artichoke
Zucchini
Cucumber
Complex/Starchy Carb Options (Pick at
least 1)
Old-fashioned
oatmeal
Low-carb/low-sugar cereal (Fiber One)
Quinoa
Sweet Potato
Yam
Whole Wheat Bread
Brown Rice
Healthy Fat Options (Pick at least 2)
Natural
peanut butter
Olive oil
Safflower oil
Coconut oil
Almonds
Walnuts
Pistachios
Avocado
Flaxseed oil
Fruit
Small
apples
Small pears
Oranges
Bananas
Blueberries
Raspberries
Strawberries
Melons
Pineapple
Lemons (for water & fish)
Beverages
Water
Unsweetened Almond Milk (can be flavored)
Sugar Free Coconut Milk
Green tea bags
Coffee
Condiments
Balsamic
Vinegar
Salsa
Chili Powder
Mrs Dash
Mustard
Cinnamon
Unsweetened Baking Cocoa
Stevia or other zero calorie sweetener
Pam Non-stick cooking spray
Vitamins
Fish
Oil
Multi-vitamin
Step two: Drinks
We've all heard it: "Drink 8 glasses of liquid
a day to stay hydrated!" Well, in order to be successful, that is not
enough. To stay hydrated all day, you need to drink 8 glasses (64 oz total) of
water. This also means cutting out drinks that dehydrate you like alcohol,
juice, soft drinks, and sports drinks; each of these is loaded with extra
calories and sugar, and some even have chemicals that you will cause you to
retain water and eat more. Who wants to gain weight when you're working so hard
to lose it? If you get tired of water, enjoy 1 cup of regular coffee or green
tea each day. However, no creamer, artificial sweetener, or sugar allowed;
Stevia, a natural sweetener, is a good substitute. Following this easy plan
will help you both reach your goals and stay healthy!
Step three: Breakfast
The cliché is true: breakfast is really the most
important meal of your day! Studies have shown that if you eat breakfast, you
give your metabolism a boost and you won't consume as many calories during the
day (meaning you won't run screaming for the fast food line when you are
starving later). The end result is simple; you will weigh less than those who
don't eat breakfast. So whether you try Shakeology or one of the recipes below,
the most important thing is that you're having breakfast and using it as a key
part of your overall plan!
Time Frame: Within
one hour of waking up
~Options~
·
½ cup old-fashioned oatmeal + 1 whole egg + 3 egg whites
·
Low sugar cereal with 1 cup unsweetened almond milk + 4 egg
whites
·
Shakeology(ask me about it)
Step four: Snacks (2 times per
day)
The key to weight loss is to eat small meals, five
times a day. Being prepared is the key so never leave home without your snacks;
they are an integral part of your success story. Whether you use a recipe to make
a large batch of something you can eat all week or pick a few “grab and go”
options from the list, make sure you are snacking every single day.
Time Frame: 2-3
hours after breakfast and 2-3 hours after lunch
~Options~
v Protein
shake with 1 cup unsweetened almond milk
v ½
cup nonfat cottage cheese + small serving fruit
v ½
cup nonfat Greek yogurt + small serving fruit
v ½
serving nuts or nut butter + small serving fruit
v Shakeology
Step five: Lunch
If you're trying to lose weight, it would make sense
to skip lunch, right? Wrong! A healthy, hearty lunch is important because it
provides you the energy and nutrition for the second half of your day, and will
keep you from feeling sluggish and reaching for a "quick fix" (like
chocolate or chips out of the vending machine at work) in the early
afternoon.
Time Frame: 2-3
hours after first snack
~Options~
·
4 ounces of fish, chicken or ground turkey + 1 serving fibrous
veggies + ½ cup brown rice (quinoa or 4 ounces yam/sweet potato or 1 slice
whole wheat bread)
Step six: Dinner
I know the biggest
temptation to stray from your weight loss routine is probably dinner; because
you're preparing meals for your family as well as yourself. It's
important to remember that dinner is late in the day, sometimes after sports
practice or other obligations, and so the food is not likely to be burned off
before bedtime. Having your family participate in your transformation
process will help not only you, but will also encourage healthy habits in them
as well.
Time Frame: 2-3
hours after second snack
~Options~
·
4 ounces of chicken, fish or ground turkey + 1 serving fibrous
veggies
Now
I have made this super easy for you. I have put together a pinterest album that
is full of amazing recipes. The hardest part of clean eating is learning how to
cook the food so that it tastes heavenly. I have tons of vegetarian and gluten
free options for you. Here is the link:
How Each Day Will Work
I will give
you a lesson plan for each day of videos to go watch and websites to go visit.
You will be able to not only learn the basics of clean eating but some amazing
tips to apply to everyday life.
Day 1
·
Share a
picture of your grocery list or receipt which ever you prefer.
·
Buy one
adventurous item: something organic, a new type of tea, a fruit or veggie you
have never heard of, or maybe even something gluten free if you have never
tried that. Post a picture of it and once you have tired it let us know what
you think
Day 2
·
Share a
pictures of your favorite food from that day
Day 3
·
If you
haven’t already been go checkout what everyone else has been posting
·
Find one
motivational quote or picture and share with the group
Day 4
·
Share how
your workout went today and post a picture of you after it or of your workout equipment.
Day 5
·
It is our last
day together don’t forget to add anyone as a friend that you would like keep in
contact with and help motivate each other.
·
Post an encouraging
quote or picture or a picture of something you cooked today
Now you may be thinking how do I
supposed to eat that healthy at work? You can do this thing called meal
prepping. I have two great videos that will help explain it. Or some weeks I
will just take a sandwich and a bunch of fruit and veggies.
Closing Tips
- For serving sizes,
read the labels. When natural peanut butter says a tablespoon, they mean a
LEVEL tablespoon, not heaping! Same goes for 1/2 cup and 1 cup. LEVEL not
heaping!
- If you are thinking
“I don’t have time for all of this” or “I’m on the go all the time”… just
remember. Fitness competitors and fitness models with full time jobs,
families and children still manage to find time to eat healthy and stay
fit!
- Don’t let excuses
ruin your opportunities. It’s not that you “can’t,” it’s that you “won’t”.
With that said… If you have a serious problem with any of this, please let
me know and I’d be happy offer some solutions!
- If you cheat, you are
only cheating yourself. But NEVER quit. I don’t care if you ate an entire
chocolate cake, do NOT give up. You can do this! If you are struggling,
reach out to a fellow challenger!!! J
·
IF YOU HAVE ANY QUESTIONS, PLEASE FEEL FREE TO ASK!
