Let’s give it all we got!! For the month of June, we’re removing sweets, cheat meals, and all of the modern-day convenience foods from our diet. Let’s put all of our excuses to the side. I will be here to provide a great amount of resources to you. I will help guide you through weekly meal preps, provide weekly meal plans, shopping lists (later this week), coaching, and support.
Understand that I am very close to my fitness goals but I am not there yet. I will be following this fitness challenge with you every single step of the way.
What I need from you:
An open mind:
- One day for breakfast, we may have spaghetti and a side salad! Sounds weird right? Why? Who said breakfast always has to be breakfast food? This challenge will require an open mind. Step outside of your comfort zone and throw out what society has deemed as “appropriate.” This is YOUR journey, YOUR progress, and YOUR success is on the line. Don’t allow society to define YOU.
- It’s going to take some work: There are no days off…literally. I may only workout 3 to 4xs a week; however, I work on my health and fitness journey EVERYDAY.
- Be realistic about the time commitment. Being unprepared is the #1 reason why most health and fitness journeys fail. I spend about 10-15 hours a week with this fitness journey. ½ that time is spent exercising and training. The other ½ is spent making weekly meal plans, shopping, and prepping meals for the week.
What a typical schedule looks like for me:
- Daily: Cook breakfast and bedtime snack
- Sunday: Prepare Lunch and Dinner for Monday-Friday
- Wednesday: Stock up on fresh veggies/salad mix to get me through the rest of the week and weekend
- Thursday: Plan meals/make shopping lists for upcoming week
- Friday: Make a large dinner with enough leftovers for Sat & Sun
- Saturday: Grocery Shopping. (I only purchase enough fresh veggies to last me through wed)
- Friday-Tuesday: Cardio/Weight Training
Ways to fail:
- Making excuses
- Doubting yourself
1) Take the next few days to mentally prepare yourself. Gather a support system, share your goals with friends and family for accountability, and post your goals on your fridge, at the office, in the car, EVERYWHERE! Visualize your success and let’s get it done!
High-level overview of the nutrition guidelines: We’re going to eat REAL FOOD:
#1) Drink 100+ ounces of water a day.
#2) Unlimited fresh (or frozen) green leafy veggies. (Raw veggies will be our primary choice. Steamed, roasted, grilled, or sautéed will be our second choice. We will never fry our veggies!)
#3) Moderate amounts of grilled, roasted, baked, or pan-seared lean poultry, beef, pork and fish.
#4) Small amounts of healthy fats (avocado, nut, seeds), starchy veggies and fruits.
#5) No grains. No dairy. No Legumes (beans, peanuts). No artificial sweeteners. No salt. No processed foods. No alcohol. No packaged meals, cookies, cakes, pies, chips, sodas, or any other crap. Rule #1) If the nutrition label contains sugar or foreign ingredients, don’t consume it.
#6) No Cheat meals. We’ve cheated ourselves enough. Let’s do this the right way. Let’s stop cheating and start winning.
Why no grains, dairy or legumes? Through this journey, I have learned that dairy was actually prohibiting me from weight loss. I had no idea I was lactose intolerant! We’re going to remove foods that are commonly linked to intolerance. You too may find that you have a dairy or gluten intolerance that you were unaware of. Click here to read more on food intolerance and weight loss.
Let’s get our nutrition in check. Let’s lose some weight. Let’s have a great time.
Excited!!! -Cookie. (-30lbs)