The
Rules
If you want the results, you must
follow the rules. This isn’t a fad diet or a quick weight loss scheme, the
key word here is “CHALLENGE“. For the next 21 days here are the rules:
1.
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No Alcohol
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Liquor, Beer, Adult beverages..
Whatever you want to call it, You must abstain
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2.
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No Fried Foods
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Yes, that includes
Chick-Fil-A waffle fries and BK onion rings.
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3.
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No Fast Food
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NONE!
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4.
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Drink 1/2 your Body Weight in
Ounces of Water
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A 200 lb man would drink
100 oz. of water daily
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5.
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*Keep a Daily Food Journal of
Everything You Eat
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Listed below
is an app that makes this very easy
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6.
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Commit to Eating Clean and Plan
Your Meals
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During the challenge
we will provide helpful info & healthy food options
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7.
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Share Your Photos to Instagram,
Facebook, Twitter and G+ (use hashtag #TotalFit)
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Sharing is caring, do your part!
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Proper Nutrition is the key to any
healthy lifestyle plan, which is why we prepared a Grocery List with the help
of @FitBoxMeals.
Click the button below to download your healthy Grocery List.
*For keeping your food journal, we
highly recommend you use MyFitnessPal. This
free app allows you to be accountable to yourself throughout the 21 days.
They even have a mobile app for your smartphone. Download this food tracking
app now!
Cheat
Days
We know for some people, this
lifestyle adjustment may be a lot to ask. So while we won’t give you a pass, we
will give you a little leeway…
*You get 3 cheat days the entire
Challenge. Now I wasn’t a math major, but that means it’s probably
best for you cheat once every 7 days. Don’t be the person that takes all 3
cheat days the 1st week and doesn’t give yourself a chance to get the
results you want.
![http://challenge.totalfitgroup.com/wp-content/uploads/cheat-days.jpg](file:///C:\Users\UZER\AppData\Local\Temp\msohtmlclip1\01\clip_image001.jpg)
The most important component of
getting in shape is changing your lifestyle,
including the things you eat and your schedule. Making all of these changes
will be a huge challenge, but you must be strong. Don’t give up and
revert back to your old routine or your body will remain the same!
Prepare
to Eat Clean
As we discussed, eating clean is a
HUGE aspect of this challenge. I always say “Abs are made in the kitchen.” To
help us prepare for 21 days of clean eating, expert nutritionist Monica
Parodi is sharing:
Secret Tips of How a Nutritionist
Preps for the Week
![http://challenge.totalfitgroup.com/wp-content/uploads/food-prep-monica.jpg](file:///C:\Users\UZER\AppData\Local\Temp\msohtmlclip1\01\clip_image002.jpg)
Prepping takes the stress out of
eating healthy, and makes clean eating possible. There is no right or
wrong way to do meal prep and planning, but here are some shortcuts I’ve found
to save you lots of time and help you make better food choices:
1) Commit and schedule the time. Just like with any goal it helps to make a commitment
and have a plan. Make prepping and planning non-negotiable and put it on your
schedule. Have a plan, schedule the time and stick to it. It will become
easier and faster the more you do it.
2) Invest in proper storage
containers. Glass is best because it
keeps food fresher and can be heated without having to change containers
(creating more dishes to wash). Glass storage containers come in all
sizes and are available almost anywhere, even at the grocery store. Save
pickle jars, marinara jars and anything that comes in glass- keep the container
for smoothies, storing milks, sauces etc.
3) Multi-task!! I love football and Football Sunday is my food prep
day. Make good use of your time. If you have food in the oven,
spend that time chopping veggies or fruit. If you have multiple burners
or ovens, cook several things at one time.
4) Make a weekly meal plan and
grocery list. Stick to the grocery list and
don’t forget to plan snacks in addition to breakfast, lunch and dinner meals.
5) Have themed dinners to make meal
planning easier. Soup Night, Pasta Night, Taco
Tuesdays, Leftover Night and a night where you try one new recipe a week.
To read the rest of Monica’s
secrets, check out her article ‘Plan. Prep, Eat. Repeat.’
‘If You Fail to Prepare, then
Prepare to Fail’. Do your part, prepare, eat clean, and you’ll have an
incredible Challenge!
Alright, so that’s everything, your
challenge starts tomorrow…
Follow the rules, and remember hard
work and commitment pays off!!!