Portland Fit Club

Mar 15, 2010

Clean Eating Challenge Starts Today!

So, a group of coaches, coachees & friends of mine are doing a 20 day clean eating challenge.  Today was day one and I did a pretty good job.  Came up a bit weak feeling this evening, so I know I need to increase my protein intake during the day.  Ready for tomorrow though!

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.

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!

6. You have until Tuesday morning to 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 need a meal plan, email me or ask your coach. If you are BB Club Member, you can print one out. It's up to you to substitute foods from Michi's 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 don't have a free teambeachbody account, go to www.beachbodycoach.com/momof3 and sign up for one now!  There are a lot of free tools available!

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