The requirement: 100% Commitment
The basics: eliminating everything our bodies consider toxic. (See 30 day guideline at the end)
Why? To clean your body of toxins, teach your body how it really reacts to certain items, and to teach your body how to crave and desire the good stuff :). Oh and as always, to be AWESOME.
What to expect: weight-loss; better eating habits; softer skin; stronger nails; healthier hair; more energy; overall light, clean, feeling.
Remove from your household:
· All Caffeine containing products -- Coffee, Tea, Hot chocolate, Pop, and any other fizzy drinks.
“Caffeine overexcites and then later ‘wears out’ the body energy fluctuations and the subsequent need for sugary foods.” – Dax Moy
· Sugar – Including sucrose, glucose or fructose (You may keep agave and stevia)
· Processed Food – Anything canned, frozen, pre-packaged, or if it has lots of ingredients you don’t understand and can’t pronounce.
· Wheat Products
Not because wheat itself is bad, but because wheat in the forms we consume tend to be so heavily processed that our bodies don’t recognize it as wheat and thus donot properly digest it. (Don’t be discouraged yet, below I will post a list of tasty non-wheat carb subs including really good gluten-free items)
· Dairy – Milk and cheese
Most dairy is heavily processed, and uses pasteurization and homogenization in order to maintain its “shelf life.”
· Vegetable Oil
It is heavily processed
I know this sounds like you have nothing left to eat, but TRUST ME you’ll have plenty of variety in your diet…and all good for you!
If you’re thinking this will be hard work, well yeah, such is life. However, it’s really only the first few days that are the hardest, and occasionally you might get cravings for things on the “banned” list; however, I promise you, other than alcohol, there is an equal and greater sub for everything banned. No to mention, cravings tend to subside after total elimination The other difficulty you may find is being surrounded by unsupportive and negative people, but that is why I do these challenge groups, so that you will always have someone supporting you and doing the same things you are. Also, feel free to grab someone close to you or living in the same house as you to do this too. All in all, it’s not that tough, it requires attention to detail—a good habit to keep anyways.
Stock up on these items (by no means is this an exclusive list):
Dairy -- butter and live yogurt (Greek preferably, unfortunately Yoplait and Dannon don’t cut it because of the added juice concentrates and whatnot)
Meat -- eggs, beef, chicken, turkey, lamb, fresh fish, haddock, sardines, mackerel (stick to lean cuts and grass-fed as much as possible, becauase otherwise they often contain high levels of artificial hormones and pro-hormones used to quickly fatten them up. These hormones cause us to gain unwanted weight, cellulite, water retention and metabolic stress)
Vegetables – Asparagus, broccoli, cauliflower, cabbage, celery, green beans, mushrooms, onions, peppers, tomatoes, potatoes
Fruit -- Apples, avocado, lemon, lime, orange, grapefruit, berries
Bread & Bread subs – Rye, corn, millet, sprouted grain, buckwheat (Ezekiel’s and Udi’s has great gluten-free breads)
Miscellaneous -- Olive oil, Sea salt (keep to a minimum as salt causes bloating), black pepper, cayenne pepper. Beware of ingredients in your regular seasonings as many include sugar, juice concentrates, and other items on the “banned” list.
*Buy organic as much as possible, or from natural food sources. This is to ensure that you’re not consuming contaminants and pesticides.
· Drink LOTS of water
· Eat protein at every meal
· Eat regularly (ever 2-4 hours, don’t go without eating for more than 4 hours)
· Avoid microwave ovens as that messes with the chemical composition of the foods.
· ALWAYS check the ingredients
· The first 2-3 days are the most difficult, because you’re preventing your body from consuming things that it is ADDICTED to. It’s like being a coffee addict, going cold turkey, and not having anymore. You may experience mood swings, or headaches, but this is normal and will pass. You can offset this by drinking PLENTY of water.
Days 1 & 2: Preparation days – empty out your cupboards and stock them with the GOOD stuff :)
Days 3-30: Elimination -- Follow all of the advice laid out above, and COMMIT! The key to getting the results you want, whether the goal is to lose weight or just clean up your body, asolute adherence to the guidance above is your best bet.
Days 30 +: Reintroduction – Slowly reintroduce to your body items from your banned list, ONE AT A TIME. If you’re craving bread, have one slice and PAY ATTENTION to your body’s response. If you notice any bloating, stomachaches, or whatnot, then you probably want to keep away from this item. If you don’t notice any negative effects, then have 2 slices of bread the next day; and again, pay attention to your body’s reaction. Do this with other items that were on the banned list; but like I said, reintroduce them one at a time, that way you know what exactly what is causing you to feel a particular negative effect, if at all.
Please feel free to approach me with any questions, or if you need guidance while grocery shopping. I’ve gone shopping with someone, and I’ve also been on the phone with others who were too many states away while they grocery shopped and read ingredients to me.
Don’t forget to be AWESOME.
BIG LOVE & BIG HUGS
***This 30 day eat clean challenge is one that I have done with others in the past, and comes from Dax Moy Personal Training Studios.
(I realized after I posted this, that there are 31 days in August, but that's okay! That's one extra day to be AWESOME!)
Just 30 minutes of activity can improve your mood, your attitude, and how you feel overall. Your health matters, because you matter; so get up off your butt and get moving! Try following this schedule for the next 30 days, and wake up to a fresher, happier you :)
(See below for example workouts that you may use.)
BIG LOVE & BIG HUGS
Lower Body Workouts:
HIIT (High Intensity Interval Training)
There are 3,500 calories in one pound of fat.
Every 2 jumping jacks = 1 calorie burnt
7,000 jumping jacks = 1 pound GONE
10 sets of 100 jumping jacks per day for 1 week will burn 1 pound
So, 10 sets of 100 jumping jacks a day for seven days!
10 days to a beach ready booty – slim your hips, lift your bum bum, build long lean muscles in your legs.
1) At least 30 minutes of cardio each day + 1 or 2 lower body workouts below (Look at example 10 day guideline). Feel free to sub any lower body workout with your own. ***Notes to remember: Don’t let knee go past ankle, suck tummy in, stick butt out, keep shoulders down.
2) Eat clean – keep track of calorie count and what you eat in My Fitness Pal (add me as a friend: justeeny422)
3) 1 Shakeology per day (optional, but HIGHLY recommended – you can order from moi)
Example 10 Day Schedule:
Day 1 - 45 minutes cardio + Workout #1
Day 2 – 30 minutes cardio + #2
Day 3 – 45 minutes cardio + # 3
Day 4 – 30 minutes cardio + #4
Day 5 – 45 minutes cardio + 20 – 30 minutes of ab workout
Day 6 – 30 minutes cardio + #2 & #3
Day 7 – 30 minutes cardio + #1
Day 8 – 30 minutes + #2 & #3
Day 9 – 45 minutes cardio + #4
Day 10 – 45 minutes + 20-30 minutes of ab workout
Butt – Legs Workout 1: (weights optional)
Warm-up with regular squats: stand with feet hip width apart; as you squat suck your tummy in and stick your booty out. “Don’t be shy, show what you got!” as Leandro Carvhalo always says ;) 25 reps
Squat – Rear Leg Lifts: Regular squats + when you straighten up, raise right leg up. 13 reps. + 13 short leg lifts in air on right side, standing on left with knee slightly bent, use your core to balance, squeeze butt to engage whole leg as you lift leg, ; Switch sides, repeat.
Squat – Side Leg Lifts: Squat + 13 side leg lifts in air. Do both sides.
Shake it out.
Stationary Lunges: Feet hip-width apart; right leg forward; lunge down x 13 + 13 short lunges. Repeat with left leg forward. Shake it out.
Curtsey lunges: Stand with right leg behind and crossed behind left leg. Lunge x 13 on both sides. Don’t let front knee go past ankle. Shake it out.
Quick feet 30 seconds.
Turbo Kicks: Stand feet hip-width apart; skip right, kick left leg out to side. Do the same on the left side. Repeat 13 times.
Kick left leg forward; kick right back; kick left leg forward; right knee up; repeat left side; repeat set 13 times.
Sumo Squats: Stand feet wide apart; sumo squat in conjunction with arms moving up and down. 13 reps
Butt – Legs Workout 2:
Side Ballet Leg Lifts: Stand on right leg, lift left leg, arms out in second position, 13 reps, switch to other side and repeat; change arms to third position (right arm up, left out to side) and repeat; change arms to both held up to left side and repeat. Repeat entire sequence with pulses, 13 reps. **Should feel both sides of your bum working.
Stand on right leg, feet turned out, bring left foot lightly on top of right foot, arms out in second, squat down, suck tummy in, stick but out, straighten up, bring arms in. 13 reps. Repeat other side.
Rear Ballet Leg Lifts: Same as side leg lifts, but with lifting leg behind you. ***Don’t lock out your knees.
Second position plié: In plié stretch out your inner thighs by pulsing thighs and knees back. 13 reps. Then go down 2, up to, while pulsing thighs and knees back. 7 reps. Blast out 13 reps regular.
Curtsey lunges: 13 reps both sides Repeat twice.
Stand in first position (heels together, feet turned out), demi plié, releve (heels up), heels dwn, squeeze legs together. 13 reps
Standing in first, slowly roll head down, touch floor, move feet apart, stretch legs.
Butt – Legs Workout 3: (ankle weights optional)
Saddlebag busters: Stand with feet wider than hip-width apart, lunge to right, bring right leg back in touching left foot. 7 reps. + 7 reps of bringing right foot but not touching floor, balancing on left leg. Repeat on left side. (Tip: engage abs when bringing leg back in)
On all fours, right leg bent, lift, 13 reps double count, 13 reps single count, 13 short; right let bent, lift, cross over left leg, 13 reps double count, 13 reps single count, 13 short. Repeat with straight leg. Bring right leg out to the side, lift and draw a rainbow crossing over to other side, 13 reps. Repeat entire sequence with left leg.
Lay on side, feet together, lift both legs off ground hold 15 seconds, bring down. Lift both legs together, raise top leg, 13 lifts with top leg, bring legs down. Lift both legs together, raise top leg, 13 lifts with lower leg meeting top leg. Repeat other side.
Clam shell: Lay on side, knees bent, open legs like a clam shell—heels together feet apart. 13 reps. 13 short.
Clam shell level 2: Repeat above with feet raised in the air.
Lay on side, bend back leg behind front, raise front leg, leading with heel, and engaging inner thigh. 13 reps. Circle front leg in both directions. 13 reps.
Butt – Leg Workout 4:
Place small towel on the floor, step on towel with right foot, slide right leg out, slide back in, repeat 13 times. Slide right leg back into a lunge, slide right leg back in, repeat 13 times. Slide right leg out, slide back in, slide back into lunge, slide back in, repeat 13 times. Repeat entire sequence on left side. Repeat twice.