I Need Your Opinion

opinion

I was a little disheartened by an email I got from an ‘ex’.

I say ‘ex’ because she’s now an ‘ex-reader’.  She probably has some of her own issues unrelated to me, but it still tends to hurt my feelings when I get this sort of thing.

hate mail

*Read from the bottom up on the string of emails

 

I think it’s a little cowardly to sit behind a keyboard and spew this sort of venom, but that’s just me. I’d appreciate any thoughts you have on the subject. My purpose is to provide helpful tips and advice. My assumption is that’s why you’re here. Any advice you can offer me to support YOU further is much appreciated.

I’ll go ahead and post the tips that I sent in that email despite the fact that I offended that person. In fact, I was flattered that a different reader asked me to post these tips on my Facebook page and on my blog too.  Sometimes I wonder if the info I share is a little TMI, but if anyone can benefit from even one tip, then I’m happy.

Here was the email that I sent out:

I returned from a week in NYC with my almost 20-year-old daughter Hannah. This was a trip that mother’s dream of having with their girl. Further to this, I was happy that Hannah asked me how I manage to stay lean and fit while traveling. I do a lot of it and she realized while traveling with me that it’s not always easy.

Here are a few things off the top of my head that we discussed:
A workout – A short 20 min bodyweight hotel workout is fine in a pinch. Getting a workout done in the NYC Lion Kingmorning is best so that the day doesn’t get away and excuses don’t pop up. It takes NO time at all and keeps the metabolism revved up.

Drink up – Water that is. For me it’s the cure for headaches and dehydration. Although difficult at times I have no liquid calories pretty much EVER (except the odd glass of Malbec).

No bread – This isn’t due to gluten intolerance, it’s just an intolerance to a ‘muffin top’ 😉 This really works as hard as it is to do at some places especially, but passing on bread saves massive amounts of calories.

Cut out evening starchy carbs – Keep it to protein and veggies at dinner 99% of the time. Of course being in NYC, my ONE time break in this rule was a treat of cheesecake after the Lion King performance on Thursday. This leads to the next big idea…

Plan a cheat meal – It’s easy to pass on tempting foods when I know I can have them (eventually), Nothing is on the never never list. Here’s how I planned my NYC cheat: we didn’t have dessert all week, we had sushi with no rice and sashimi for dinner (low carb) and I did a metabolic workout with Kate Vidulich mid afternoon (filming for videos). Simple things to set up the perfect storm for a big treat. Oh, and I fasted until after my workout the next morning.
Regular sleep – Going to bed and waking at a similar time daily is key for me. We pretty much stayed on schedule with our own time zone (not always possible I know).

Step out of the comfort zone – Every day was an adventure. Did we know where we were going and what to expect? Not always. We didn’t risk life and limb, but we were definitely out of our element in the big city. Doing something scary makes you feel alive.

NYC times sq H and me

Do a good deed – I found a wallet and could only imagine the panic I’d feel had it been me that lost mine. I turned it into the doorman and was thrilled that I made some strangers day who came back for it 5 minutes later. I never found out who it was but, man, it felt good to know some one had a good day because of that small gesture.

These are only a few things off the top of my head: small things that over time add up to better health.

*****************************************************************

Make sure to let me know how you feel about the comments from ‘Barb’. And like my Facebook page here too.

Never Sit Down Never Grow Old

No one really plans on getting old.

Of course we all know it’s a reality, but it’s something that happens to others and it’s difficult to see in ourselves. Often it hits us in the face when we see a photograph or when we see someone that we haven’t seen in years. It’s either a pleasant surprise or a dose of a little too much reality (often served up with a dose of mortality on the side).

I just turned 52.

Fitness008This is a recent photo that I had taken and evidence that years of doing sweaty workouts are definitely time well spent. I’ve been a gym rat for over thirty years. I want to encourage all of you who hit the gym on a regular basis now to NEVER stop or sit down.

Life has a funny way of putting obstacles in the way of training. You might find that you’re super dedicated now, but then you may get a big job, you have a family, you go on holiday or may find any number of valid reasons to have an interruption in your training schedule and then it happens: you get out of your routine and your workouts are shelved. You may think it’s temporarily, but too often it’s longer than you plan.

I know you may say it ‘won’t happen to ME’, but seriously, I tend to be the exception and not the rule when it comes to the ‘super fit and over 50’ category. All my ‘gym buddies’ from past training days have long since found a comfortable chair while I have not. I don’t rely on stories of my ‘glory days’ as an athlete from the past; I continue to live the ‘glory days’ with personal challenges now.

Do you want to have visible abs when you’re 50? Do you want to be able to do pull ups, human flags, and have strength like you do now? I’m here to say it’s not only possible, it’s probable if you play your cards right. I’m as strong as I’ve EVER been and probably even leaner than I was in my 30’s. You can be too.

It’s the 10,000 hour rule: This is the idea that it takes approximately 10000 hours of deliberate practice to master something. The ‘something’ in this case, is your body. Sadly many people spend more time and money on their car than their body.

Here are ten tips to keep in mind so that years will be more of a friend than a foe:

– Consistent short workouts trump longer sporadic ones. Often times I get asked how long I spend training each day; more important is the consistent commitment of a short amount of training time over the long haul.

-Take notes. Training journals are helpful accountability tools. I can compare performance from 20 years ago. I know what my body is capable of and I can push my limits. I can log an ache or pain so I can track what caused it, what things to avoid, when to get treatment when needed and what treatments worked.challenge workout journals

-Small smart nutritional choices add up BIG TIME in the long run. You don’t have to be a total food freak, but making hard choices 80% of the time makes a huge difference in your physique over time.

-Beauty sleep is important. Having consistent sleep patterns help recovery and keep cortisol levels low. We know that a high cortisol level is associated with increased belly fat and adrenal fatigue.

-It may sound too motherly to say ‘moderation in all things’ however that’s what works when it comes to lifestyle.

-Training need not be ‘moderate’ though. In fact, ‘pedal to the metal’ is more like it. Train with passion, intensity and intelligence.

-Train heavy. Lift as much weight as you safely can to increase and maintain as much metabolically active muscle as possible. Muscle is the fountain of youth: it keeps your metabolism fired up and helps staying lean that much easier.

-Continue to setgoals goals and give yourself physical challenges.

-You may require more recovery between workouts. Listen to your body. Sometimes less is more, as long as less is part of a deliberate plan and doesn’t become ‘nothing’ when it comes to intense workouts.

-Pay attention, your body is an incredible machine, learn how it reacts to life: training, eating, stress, sleep, etc. The great thing about aging is it gives you more time in your own skin to really get to know yourself physically, mentally and emotionally.
I hope that you’re passionate about your physique right now. I hope that this is something that only grows in intensity. Your passion for training is hopefully as ingrained in your daily lifestyle as brushing your teeth. The challenge of maintaining a kick ass body as you age is really the epitome of all challenges where YOU become the ultimate winner with great health to live life to the fullest.

aging

I never use age as an excuse and neither should you. I can help you with your fitness through my blog and challenging workout plans. I know some of the workouts I post are a little too aggressive. Some of you may be very intimidated by the workouts I have on the here.

If this is you, I have good news.

If you are:

  • new to fitness or at all intimidated by fitness
  • recovering from an injury
  • 50+ and need a ‘gentle’ approach
  • looking for ‘follow along’ videos
  • need ‘coaching’ along the way

This is an at home fitness solution for you.

Here’s a sample workout:

fflo55 workout A

 

 

 

 

 

 

 

 

 

 

 

 

 

 

This is a fantastic program to get you moving safely.  If you need a place to get started with your return to fitness, this is the one.

prod grp pic fflo55

Check out the 20 Minute Anti-Aging Solution

OR, if you’re ready for more of a challenge, you can check out my various workout programs at ILoveChallengeWorkouts.com

 

 

Do YOU have any ‘look and feel young’ strategies? I’d sure like to know. I can use any and all advice since I plan on living to be at least 150 years old 😉

(This is your cue to comment below!)

 

 

 

Do You Even Squat? Training Tips + 4 Minute Workout

Bodyweight workouts…

squatsLots of folks think that you need a lot of bells and whistles to have a good workout. Not so. Your bodyweight is sufficient for an amazing workout, as you’ll see if you do the follow along workout I have for you below.

Now, I must be honest, I don’t ONLY use bodyweight training, but it IS a staple in my workouts. And another staple is the almighty SQUAT.

The trouble with the squat is so many people do it incorrectly, their knees hurt and they think they should stop squatting. It’s imperative to built strength to support the knee, especially if the knee is sore or injured. The trick is doing it without further irritating the knee.

Here are a few squatting tips to keep in mind:

  • Remember to push your butt back and put your weight on your heels.
  • Keep the core tight.
  • Keep the chin up and chest high.

Here are some ways to modify the squat:

  • Modify the depth so you work in a pain free range of motion.
  • Try a plié squat, but make sure the feet are wide enough so the knees don’t go over the toes.
  • Try a wall sit instead of a squat, weight on the heels, knees at 90 degrees.

Now I have a follow along workout at the end of this video I did on Periscope. I promise I’ll get better at filming these things, I’m just learning this new social media. By the way, I’d LOVE for you to find me on Periscope. We can interact in real time because you can comment or ask questions right on the live broadcast.

Here’s the video:

This mini squat workout is the Punisher Tabatta. This can be done AFTER your workout or as a quickie if you have no time to train. It’s a more effective calorie burning workout than  a 30 minute slow steady plod on a treadmill.

It’s only be 4 minutes long.

Honestly, the workout doesn’t sound like much, given the time it takes. I mean anyone can do something for 4 minutes right?

The Punisher

  • Set your timer for two sets: 20 seconds and 10 seconds for 8 rounds.
  • Do a squat jump for the 20 seconds and a squat pulse for the 10 seconds.
  • If needed, do a bigger ROM (range of motion) for the pulse to give your quads a break.
  • Drop down (under control!) as deep as you can for the squat and then power up for the jump.
  • Be prepared for a massive quad burn!bodyweight bundle image

You’ll see the broadcast below, I did a screen capture of the replay for you so that you’d see how Periscope works. You’ll also see the (brutal) follow along 4 min video I did for you at the end.

If you don’t have time to watch the entire video, go to 14:07 for the workout.

Now, if you do this 4 minutes of torture, you’ll know that bodyweight workouts are an effective way to train. Holy Quad!

That’s why I made you the Challenge Workouts Bodyweight Bundle

These bodyweight workouts  are a steal of a deal (29 workouts for only $12) and they can’t be found anywhere else. I had a request for JUST a bodyweight package, so I pulled these ones together for you, I know you’ll love them.

 

 

Let’s ‘Scope! (with Periscope)

 Look what’s new on the block!

Periscope is a new form of social media that I’ve started using. It’s a way to do LIVE streaming videperiscope 5.54.00 PMo so that I can connect with you in REAL time and you can join in to comment, ask questions and show love in the form of ♡♡♡’s. (You tap your device’s screen to do this).

You can join Periscope and never have to do a live broadcast yourself, but you can enjoy video broadcasts of those people that you follow. It’s a great way to connect and get to know the ‘real’ person. The videos are raw and unedited and you never know what will happen on them so that’s the fun part. Search for me  and follow @ChallengeWorkouts

You’ll be notified anytime I do a broadcast. If you miss the broadcast, the replay is available for 24 hours.

I can see how to use Periscope for lots of things like coaching. Say for example, you have sore knees and you can’t figure out why, if you and I did a Periscope together, I could watch you squat LIVE and give immediate feedback. Even if you’re on the other side of the world…cool stuff.

As an aside, I’ll be opening my VIP coaching up pretty soon and will have limited spots available. If you’re like to be the first to be notified, CLICK HERE.

periscope in app store <=====Now if you want to get in on the Periscope action. Just go to the App Store and look for it to download to your smart phone or tablet. (And be sure to follow me!)

 

 

 

 

I downloaded the video from yesterday’s scope and loaded it up for you to You Tube so that you’d see what it looks like, but you’ll miss all the Periscope comments/heart action when you view it on You Tube. You’ll see that it’s pretty ‘raw’ – no edits, no filters, just me giving you fitness tips – this time on how to sexify your upper body and core with ONE move.

Here’s the video in Periscope (it will only be available until 11 am MST Saturday, July 25/15): Click HERE.

I also decided that I’d do a ‘follow along’ video for you on Periscope as an experiment. It was my day off, but I wanted to try this out and once I got started, well, you know the rest….lots of you tuned in – for the rest of you – you’ll see a follow along video in the Periscope replay here. (This one will be available until 2:30 pm MST Sat. Jauly 25/15).

This time I used Screenflow to record the video on Periscope so that you’ll see exactly how it will look on the Periscope replay.

This was a bit of a disaster as you can see, but it was great fun and it’s a good workout for you to do in only 10 minutes. You can choose to follow along with me in the video, or just use the idea to do your own workout at home:

100 Burpees in 10 Minutes

Set your timer for 1 minute repeats. burpee funny

Do 10 burpees in the first minute and rest in any remaining time you have until the minute is up. Repeat for 10 rounds.

Modify – Your first minute is the ‘test’ minute. Do burpees (or whatever modification you’d like to use like a burpee walk-out or full body extension). Count your reps until you get to 45 seconds. Rest for 15 seconds. Then repeat this number for the remaining 9 sets.

Intensify – This is the same as the way to modify – count how many reps you get in the first minute (up to 45 seconds so you’ll have a bit of rest in round 1). Then repeat that 9 more times. You could also do one of the cool burpee variations that I did in the video (floppy/hand release burpee, burpee get up, double jump burpee, handstand burpee)

So now you need to do three things:

  1. Download Periscope to your device.
  2. Follow me, Challenge Workouts and stay tuned for other Periscope broadcasts (and give me lots of ♡♡♡’s!)
  3. Do this burpee follow along workout =)
  4. Use cool things like Periscope with me to get in the BEST shape possible! Get on the early notification for my VIP Coaching group HERE.

 

Just For the Girls (Over 40)

Have you met my alter ego?

As some of you may already know, I have multiple personalities…shawna k multiple personality(So you really don’t need another trainer…kidding!)

My first blog is called Female Fat Loss Over 40 and it caters to women (obviously) over 40. I started this blog to help many of my local fitness boot campers who needed some support when they weren’t in boot camp. This blog provides a ton of information with workouts, nutrition, hormone related articles, etc.

It was a fun gig to work on until I was inspired to start THIS Challenge Workouts blog.

To be honest, I felt like I didn’t always resonate with the wonderful ladies on my Female Fat Loss Over 40 blog. Some of whom would be celebrating doing their first full push up (a major accomplishment!). I figured they must look at me like I have two heads when I post a video of, say myself doing 50 pull ups in under 5 minutes. I mean, that’s just a mis-fit right? So I had a conundrum. I didn’t want to stop working on my female fat loss blog, but I didn’t want to alienate the ladies either.

So I startlisa b and meed this Challenge Workouts gig and I soon found an awesome woman to help me with the Female Fat Loss Over 40 blog. She is Lisa Bullock from down under, I’m sure you’ve seen her on this blog, in my emails or on my Facebook page before. She’s kick in the pants fun, but more importantly, she’s a long time trainer, in her 40’s and has a passion to help women.

It’s the perfect fit. So if you ever visit my alter-ego blog, you’ll meet super star biz partner, Lisa B =)

Now, I wanted to share a workout from the Female Fat Loss Over 40 program for you. If you’re ‘not quite ready’ for some of the challenges in the Challenge Workout series, or if you just want a little more variety, you’ll love these follow along videos. I filmed them with some of my local clients, (real women!) and some of my offline trainers.

Here’s the workout:

Get Off the Treadmill!

This is a great alternative to a workout on the treadmill (although if you’re a treadmill addict, I have you covered! Click here!).

Try this 5 exercise circuit:

  • 10 burpees (or alternatives)
  • 10 renegade rows
  • 10 per leg mountain climbers
  • 10 reverse lunges
  • 10 prisoner squats

Repeat this circuit as many times as you can in 10, 12, 15 or 20 minutes depending on your fitness level or how much time you have.

*Remember the 10 minute rule: If you don’t feel like training, give yourself just 10 minutes to sweat. When the timer goes off at 10 minutes, you’ll either pack it in having raised your metabolism with a little movement, or more likely, you’ll finish your workout and feel great!

I thought I’d throw in this video that I did with fitness friend, Dawn Sylvester…(I’ll have her on the blog coming up soon.)

She asks me what are my top tips for fat loss for women over 40.

To summarize, here are my tips from the video:

1. Ditch the steady state cardio. Cardio is NOT the answer to a lean and sexy body. Add HIIT or high intensity interval training to your workouts. Increase intensity and shorten the workouts. There’s no sense in running a marathon or jumping on the tread mill for 30 min or an hour when you can get better benefits from a sweaty 20 min workout.

2. Strengthen the body with resistance training to add lean muscle. This increases resting metabolic rate to keep your metabolism fired up and this adds lots of sexy shape.

3. Although we never got to this because we were SO hot in the Az sun, this is an important tip: Avoid the ‘see food’ diet. Sadly, your abs are made in the kitchen and no amount of working out or ‘cardio’ will give you the desired results. You don’t need to starve yourself, but you can’t eat with reckless abandon. Decrease starchy carbs, increase lean proteins and healthy fats, avoid liquid calories – it’s not rocket science.

You’ll find a lot of answers to a tanking metabolism, an expanding waist line with manageable workouts in ‘Female Fat Loss Over 40

It’s my ‘alter -ego’ :)

You’ll sweat with me while you do the follow along workouts in your living room. Workouts are short and sweet but you’ll get lasting results!

Get a Life

This post is a little out of the ordinary…it will swing around to fitness (sort of) but it will take the long road. It’s a personal post that you can feel free to skip over, but if you read it, you’ll get a little insight into my head (and the heads of others with a similar disposition).

Recently, someone suggested to me that I need to ‘get a life’…

Well, to be truthful, the whobbiesords were ‘you need to get a hobby’, but with bruised feelings, my interpretation was that I needed to ‘get a life’.

Being the introverted thinker that I am, I figured I needed to consider the comment carefully before reacting. After all, the comment came from a good friend with good intentions; maybe there was some truth to it.

’So, what’s considered a hobby?’ I asked my friend.

The answer was that it had to be something:

  • Unrelated to work
  • I enjoy doing
  • I do on the regular
  • I was passionate about
  • And it HAD TO BE SOCIAL

There are plenty of things I enjoy doing, but this description of a ‘hobby’ didn’t sit well with me…

First off, let me tackle the ‘social’ criteria of what she considered a hobby. And let me tell you something about me (and all the introverts out there)….

Sometimes an introvert looks at an extrovert and wonders, ‘I don’t seem to enjoy the constant company of others… maybe there’s something wrong with me.’

introvert extrovertSimilarly, sometimes an extrovert looks at an introvert and thinks, ‘She spends a lot of time alone. What’s wrong with her?’

Extroverts sometimes want to fix introverts thinking that they must be lonely or unhappy spending time alone.

They don’t understand our need to have mental space and think. They don’t know how exhausting it is for an introvert to be around others. This isn’t a slight about the company of others (necessarily); it’s just that this is how introverts are energized.

Being alone and doing solitary things energize introverts.

Being around others and doing social things energize extroverts. In fact, extroverts may tend to climb a wall when given too much alone time. They feel most alive in a crowd.

Neither introvert or extrovert is better nor worse, it just is.

For an extrovert to tell an introvert that they need to ‘be more social’ is like an introvert telling an extrovert to ‘think more’.

Once I had squared this away, my friend’s comment didn’t sting as much. My extroverted friend may have just overlooked my need to do solitary things to feel more energized.

For me, happiness is a good book, a dog walk and time to write.  These are things I enjoy on the regular. Yes, they may seem boring as h#ll to others, but probably another introvert would understand.

readingThe other thing I do on the regular with passion is train.

My well-meaning friend discounted training as a hobby – ‘Nope, she said, that’s like brushing your teeth, just a necessity of life. Plus it’s your work so it’s doubly discounted’.

Ouch.

Okay, I understand her point. Many people find fitness to be a chore, something to mark off the ‘to do’ list and thankfully add to the ‘to done’ list a minimum of three times a week.

That is NOT me, and my guess, since you’re on my blog and you’ve read thus far, is that this might not be you either.

People like us live for fitness and health related stuff.

I’m a geek for learning new training techniques, talking ‘fitness shop’, buying fitness gear, discovering new fitness adventures.

When my friend told me that fitness wasn’t my hobby, I suppose she was right…

Fitness is my life.

fit is a way of lifeMy whole life has revolved around it. I started as a five year old doing sporty things (competitive swimming at the time). I continued in all things sport related from then on. All the jobs I did as a young adult involved sport. I chose a degree in college (kinesiology) and a career (teaching) because I wanted to encourage others to love movement too. Finally I gave up a teaching career to start a fitness business because I felt compelled to help others in their fitness journey.

Now I get to LIVE my passion, my ‘hobby’ of fitness full time to actually make a living ‘doing fitness’.

She was right. Fitness is not my ‘hobby’.

I feel like sometimes those that don’t enjoy their work need a hobby. They can’t wait until 5 pm or the weekend to do something that they love.

But what if I can’t wait until Monday morning to get up and crack my laptop to write a workout plan? Or plan a fitness boot camp program for my local clients? Or talk about what others are doing for their workout and share what I’m doing?

What if I feel pressured to ‘be social’ on a weekend when I’m really just excited to launch an online coaching program? Or videotape follow-along workouts for you?

After much thought, I decided that I could agree with my friend just a little…sometimes I tend to get immersed a little too deeply in my ‘hobby’ (or I work too much as she’d say) and it’s good for me to actually get out more.

You see, I live in a funny world; someone in a more traditional job may not understand this.

The world is remarkably small with the Internet. I find that with this online business, some of my best friends are all over the world. While this can be exciting for travel, come Friday night, it’s more difficult to plan an outing.

For example, my publishing partner, Lisa Bullock is in Melbourne, Australia. We had a weekly Skype date on Wednesday afternoons for two years before actually meeting in person. I brought Lisa into my business to help manage content for my alter ego – Female Fat Loss Over 40.

lisa b and meWhen we finally met face to face, we were fast friends. (You can see the way we’re helping women with all things fitness here: www.FemaleFatLossSolutions.com)

In addition to Lisa, I often meet and work with other fitness pros ‘online’ through mutual introductions long before we shake hands in person.

I have opportunity to travel to cool places and hang out with these people from all over. While I love this aspect of my life, I sometimes wish I could do more local hanging out with the company of these like-minded fitness friends.

Fortunately I have some good local friends too. To be completely honest though, I’m not the kind of person with hundreds of them. I’m the typical introvert who tends to have just a few close friends.

My point (and I’m sure there is one here)…is that everyone is a little different and that’s okay. We all find satisfaction in different ways.  It’s great to have a passion and it doesn’t matter whether it’s manifested through your work or with a hobby or maybe both. I may be a whole lot different from friend, but I wouldn’t have it any other way.

I feel very fortunate to be able to share my fitness passion with you. Thank you for your continued support with reading my emails and blog posts.

Do you have any thoughts on the matter?

What are you passionate about? Do you have a hobby? I’d love to hear from you in the comment section below.

 

 

 

 

Do ONE Simple Thing ==> Lose the Flub

It’s easier that you may think to lose a little flub…more on that in a moment.Dad + 3 kids

Today I’m hitting the road to drive west to go help my Dad move into a retirement home. He’s doing pretty well recovering from his stroke in January. He’s tired of cooking and cleaning for himself though and I think this will be a good move for him.

Back to the flub…Losing it requires just a little ‘thinking’. That is, you need to put some effort into your nutrition if you want to be healthy. ‘Failing to plan is planning to fail’ where your fat loss is concerned.

Here are a few simple tips to get you started. Don’t be concerned that it’s not the beginning of the month or a Monday.

Seriously, JUST START, even on a Saturday…

I hear so many people say they’re overwhelmed and don’t know where to begin where their nutrition is concerned.

So, just begin somewhere.

Maybe it’s only with ONE tip. That’s fine. Implement it, then you can slowly improve your eating by adding more of these suggestions later on.

Here are a few tips (just pick one to start if that’s all you can handle):

* Don’t throw in the towel – If you have a bad meal or snack, don’t sabotage the entire day, just make the next meal or snack better. So if/when you fall into a vat of ice cream (or pasta or ‘fill in the blank’), don’t continue to dwell there. Just hit the reset button.

*Plan your menu. To make your life easy, pick one day to organize your nutrition for the week so you know what you’ll eat when. It makes all the difference and things fall into place much better this way. You can choose a few recipes and plan out your basic meals. When making a recipe, plan to double it so that you’ll have left overs for lunches.

*Stock up. Buy groceries based on your plan. Don’t go to the store hungry and stick with your list.

*Prep. Take an hour or two to get your kitchen organized and food ready to prepare. It’s so much easier to choose veggies in your lunches, for salads and stir fries if they’re pre-chopped.  You’ll save money and time while contributing to your health. A Sunday is a perfect day to do this if you have a traditional type week.

*Treat? Stick to the 80/20 rule where you’ll eat clean 80% of the time but you’ll also allow yourself a PLANNED treat. It’s important to take a mental break and relax your eating ‘rules’ to simply enjoy a treat every week. By planning when you’ll treat yourself, it helps you ‘stay the course’ when temptation hits you.

Here’s a bit more direction:

*Include protein.

You’ll want protein with every meal or snack for it’s stabilizing effect on blood sugar. You may want to consider a quality protein powder as well as any of these choices:

-chicken  protein21 Da
-turkey
-fish
-lean red meat
-tempeh
-edamame
-black beans, red beans, navy beans, white beans
-protein powder

-eggs

-hemp seeds

*Eat a ton of veggies.

You pretty much can eat an unlimited amount of veggies. Variety is the spice of life so eat to your heart’s content.

-kale

-swiss chard
-spinach basket-of-vegetables
-collard greens
-dandelion greens
-parsley, mint, basil or other fresh herbs
-cucumber, celery, sugar snaps or other crunchy veggies
-tomatoes
-carrots
-mushrooms
-sugar snap peas
-onions
-garlic
-broccoli

*Eat fat to get lean

Don’t be afraid to eat healthy fats.

-avocado

-nuts
-chia seeds
-coconut oil
-coconut milk
-olive oil
-olives

*Carbs are not the devil

Choose low glycemic carbs in moderation.

-Fruit: apples, oranges, bananas, apricots, peaches, pears, grapes, kiwi, mango, watermelon, honeydew, cantaloupe, rhubarb, plum, pineapple, papaya, grapefruit, grapes, blueberries, strawberries, blackberries, raspberries, cranberries, cherries

-Plain Greek Yogurt

-Sprouted grain bread (Ezekiel bread), rice bread, spelt bread)

-Other Grains: barley, basmati, quinoa, sprouted grain tortilla wraps 
(Ezekiel wraps), Oatmeal, oat bran, Wild rice, brown rice, Pasta – Spelt pasta, rice pasta, or sprouted grain pasta (Ezekiel brand)
If you need more direction, check out the 21 Day Challenge Diet plan.

When you grab my 21 Day Challenge Diet plan  you’ll get direction on what to eat at home and a ‘Choose It and Lose It‘ restaurant guide so you know what to eat on the go.

It’s all part of my ’21 Day Challenge Diet’ plan that will have you dropping up to 14 pounds sensibly in 21 days.

My beta test group participants got fantastic results in a short time, take a look at Cris and Katherine:

Grab the ’21 Day Challenge Diet’ today and get the BONUS ‘Choose It and Lose It’ restaurant guide too.

Get the best 21-day plan EVER

Okay, time to hit the road…have a great day.

PS. Use the coupon code JustStart to get 30% off.