I am a huge advocate of interval training, anywhere from 15-30 minutes at a time. This could be done many ways: on a treadmill either walking on an incline or running, in a pool swimming, on a bike, or on a rower. Interval training simply means: DON’T GO ONE PACE. Mix it up, challenge your body, and you’ll see changes happen. For example, 20 minutes on a treadmill: 1 minute you jog. 1 minute you walk. OR 20 minutes on a treadmill: 2 minutes you walk at an incline that feels very hard, 2 minutes you slow the pace drop your heart rate back down before repeating.
High quality whey protein WON'T have lactose. I use Jay Robb's Vanilla Whey Protein, but as long as your protein doesn't have sugars, fake sugars, and crappy ingredients you can't pronounce, then I like it. Preferably one with 1-2 grams of sugar and 20-25 grams of protein.
You have 24 HOURS to log your points after the day is done. DO NOT FORGET! Set a timer on your phone every night!
Just make sure you substitute it with the appropriate macro: for example, if you don’t like tuna or fish, you need another PROTEIN to replace it. If you can’t eat avocados, you need another FAT to replace that, like coconut oil, nuts, seeds, tahini, etc… You can do whatever you want with your meals as long as there is NO SUGAR and NO GRAINS. (Yes, including oatmeal.)
This meal plan is a template! If you don't like something, swap it out for an equal macro: i.e: swap tuna for chicken, brussels sprouts for broccoli, tahini for avocado, avocado for coconut. A protein with a protein, a fat for a fat, a veggie for a veggie.
That’s ok! Make sure you get a version of omega-3s every day: a little flax seed, chia seed (pudding is delicious), or just good ol’ wild caught fish instead for dinner.
The worst thing you could do for stress levels is wake up and work out with nothing in the tank. Boil a few eggs and leave them ready to eat when you first wake up, some blended butter or ghee coffe, or have some Challenge approved beef jerky and nuts if you can! You want protein and fats pre-workout, NOT carbs unless you are not a weight-loss client.
BUILD A PLATE:
1. Pick your protein source
2. Pick your fat source
3. Pick your veggies!
For example: a bun-less burger with avocado and steamed veggies with olive oil drizzled on top.
Have skin issues? Stubborn belly-fat? Allergies? Asthma? Limit or cut your dairy. Legumes and dairy are allowed on this challenge which makes it "paleo-ish". The reason for that? Some people do well with dairy and legumes, some people don't! If you do dairy, do FULL-FAT dairy, grass-fed if possible. Also try to find RAW milk instead of low-fat/non-fat crap.
Post-workout I think it is GREAT to add in a protein shake for faster recovery! If you are not sensitive to dairy, whey protein from Jay Robb's or from SFH can be a great, clean whey. If you are sensitive to dairy (acne, allergies, stomach upset easily) then try an egg-white protein or a plant based protein from peas and hemp. Mix the protein with coconut water, almond milk, or just water, and avoid fats post-workout.
If this is a big change, you need to be smart about how fast you add in fats. Slowly add in more fats if your digestion completely crashes. We need good fats to produce healthy bile which breaks down our fats, so if you have been low fat or non-fat for a while, your gallbladder can really kinda freak out! Digestive enzymes might be necessary (will talk about in videos) and if you have no gallbladder, the WILL be necessary if you are having digestion issues! Mix up the oils you use: olive oil, avocado oil, coconut oil, butter, ghee, and lard are all options!
If you are having a hard time getting enough protein in daily, a meal replacement is a great way to do it. Only pick CLEAN protein powder like the ones above, and be sure to add all the macros: a little fat like coconut milk or coconut oil, veggies like spinach (you won't taste it!), and use natural sweeteners like a little banana or frozen berries.
Try to avoid unless you are a vegetarian! We want to lower our carbohydrate sources, so high quality meat is a much better protein alternative and WAY more nutrient dense! (amino acids, vitamins galore!)
Sugar is a crazy, addictive substance. It's in everything, and when you cut it out cold turkey, it can suck. Be sure to stay hydrated, get enough protein daily, eat enough calories, and if you are crashing and burning you can add in liquid amino acids to help the cravings and symptoms in between meals. It takes around five days for the average person to feel okay again after the initial sugar-cut off! Stay tough!
My workouts are fantastic for at home or on the road. If you have a workout planned already, save mine for later. You just need to move for AT LEAST 10 minutes a day: walking, mobilizing, jogging, swimming, lifting, etc…
Fruit is an acceptable sugar because even though it is fructose which is usually a big no-no, it has fiber to counteract it. We will discuss more throughout the 21-Days about your macro percentages, but an easy rule is one serving a day max. If you are more active and not a weight-loss client, more fruit is okay. (Veggies are always a better, lower carb solution.)