Dates: Feb. 22 to March 12.
It seems a lot of folks are READY FOR CHANGE. It's time to step it up with your eating starting MONDAY.
If you adhere to these guidelines, you will see big changes. DO NOT ALLOW YOURSELF little slips here and there. But if you fall, pick yourself up again. It's consistency and not perfection that gets you to your ideal body!
PART I of III:
RULES OF ENGAGEMENT:
1. You PRESS PLAY Five or Six Times a week, depending on your program. If you miss a workout, you're out of the challenge.
If you are not doing a Beachbody workout, you should aim to do 3 resistance days and 2-3 cardio days. If you need a workout program, make sure to visit my website at http://www.HeathersFitness
2. You EAT CLEAN six times a week. YOU GET ONE CHEAT MEAL PER WEEK, NOTTTT a CHEAT DAY.
3. No additional cheat snacks. ONE CHEAT MEAL PER WEEK. PERIOD. NO ALCOHOL DURING CHALLENGE PERIOD. YUP!
4. You MUST report daily for the preceding day on my Facebook page (The Fitness Spot). Feel free to post comments, questions, struggles, triumphs here. :) We're in this together!
5. You must take your measurements AND pictures. You don't have to post them, but you do have to take them. A lot of times you won't lose pounds, but your body will change. Don't miss that event!
THE PRIZE: A NEW FIT YOU! Are you ready?
PART II of III:
EATING CLEAN DEFINED:
RULE 1: You eat 4 to 6 small meals per day, ideally breakfast, snack, lunch, snack, and dinner. That means that you are eating every 2 to 3 hours. Your body needs to be fueled. Eating only breakfast, lunch, and dinner is not okay.
RULE 2: You eat at least 1250 calories (unless you are less than 5 feet tall). I am putting this down because this challenge is about eating clean and being healthy, not about starving yourself.
A few people have asked me if I eat very low calories. For the record, I eat about 1800 to 2000 calories per day these days!
RULE 3: This is more like a guideline than a rule. You follow something close to a 40% carbs, 30% protein and 30% fat diet. For those of you doing carb manipulation or following a special plan for diabetics, that's fine, too. Again, I just don't want folks to think they are eating clean if they eat 4 bowls of cereal per day. Your meals have to be balanced.
If you are Beachbody Club Member, you can print one out. IF you are not a Club Member, I strongly recommend you join. It's $2.99 a week. You can join here -http://www.beachbodycoach.com/esuite/home/WhyWait
It's up to you to substitute foods from Michi's Ladder. I'm super busy guys, so please don't ask me to figure this stuff out for you. (Here is a link to Michi's Ladder -http://teambeachbody.com/eat-smart/michis-ladder)
RULE 4: This is the real challenge part: YOU EAT ONLY FROM THE TOP 2 TIERS of MICHI'S LADDER 6 DAYS A WEEK. That means that you cannot have bagels for breakfast nor frozen yogurt for a snack. Top 2 tiers. Period. I see that bagels are now in the top two tiers. I would stay away from them, but if they are in the top two tiers you can have it.
To See Michi's Ladder, sign on to your teambeachbody account. Go to EAT SMART Tab and you'll find it there. If you are not a FREE BeachBody community member, go tohttps://teambeachbody.com/signup/-/signup/free?referringRepId=9987 to join so you can have access to Michi's Ladder. I will also become your FREE coach.
NOTE: When I first came up with this challenge, I was afraid that it would be too restrictive. But, our results speak for themselves. That said, this is the challenge and these are the rules.
If you accept to enter it, then you also accept to enter the NO WHINING ZONE! Are you ready?
Bring it! Barbie, PhD
**** ADDENDUM: Shakeology, Recovery drink, protein supplements, coffee, natural almond/peanut butter, and almond milk are ALLOWED. *******
For women, and this is MY PERSONAL OPINION, who are trying to lose weight, I would stay clear of the recovery drink. After resistance workouts I have a meal replacement shake. It can be Shakeology or another kind of meal replacement.
PART III of III:
Barbie's PERSONAL Meal Plan.
I've been getting LOTS of emails asking me to list what I eat.
Note: What I don't eat:
Dairy
Alcohol
Sauces
Actually, there are other things I don't eat...see below.
Basically, if it's not on my menu listed here, I don't eat it. So, while almond milk is good for you and so is whole grain cereal, I just don't eat it. It works for me and it doesn't mean you have to or should do that. If you eat from the top two tiers of Michi's Ladder, you're good to go. If you want to achieve elite fitness, then, yea, MAYBE you have to give up certain things. Again, this is what works for ME. I do not feel deprived. I'm a pretty boring person who doesn't mind repetition. :)
I do allow myself one cheat meal per week. That means that I do eat dairy, but ONLY during that cheat meal. I gave up alcohol altogether.
Barbie's Meal Plan: (about 1700 to 1900 calories, more or less. I haven't counted lately)
Cardio, one hour in the morning,
If it's very early, I will have a meal replacement shake or
Breakfast:
1/2 cup oats 6 egg whites
Snack: 2 hours later 2 brown rice cakes 1 tsp almond butter on each (no salt on rice cakes and raw almond butter)
scoop of BB whey protein with water. Yum!
Lunch:
veggies protein:
6 ounces of chicken, fish, eggs.
Here is where you need to vary it up. Try different veggies, different fish, spices, etc.
Snack:
2 tablespoons of hummus cup or two of veggies
scoop of protein and
water
dinner:
1 or 2 cup of veggies and
protein (Again, vary it up!) about 6 ounces
dinner 2: (about two hours later)
1-2 cups of veggies and
protein (about 6 ounces)
Before bed:
1 scoop of whey protein with Casein in it. Available at GNC. 1 scoop of creatine.
AFTER RESISTANCE WORKOUT, usually in the afternoon, I have my shakeology or meal replacement.
I hope this helps!
Bring it!
Barbie, PhD
Now, you have all the tools. Why not join this challenge. Remember to POST on the board for accountability!
Heather
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