Clean Eating Challenge!

Date: November 1 till Thanksgiving Day! (So you’re free to eat what you want on Turkey Day!)

Rules:

If you adhere to these guidelines, you will see big changes. DO NOT ALLOW YOURSELF little slips here and there. But if you fall, pick yourself up again. It’s consistency and not perfection that gets you to your ideal body!

PART I of II:

RULES OF ENGAGEMENT

1. You PRESS PLAY Five or Six Times a week, depending on your program.If you are not doing a beachbody workout, you should aim to do 3 resistance days and 2-3 cardio days. (Note: my experience is with Beachbody products. For that reason I can’t design a gym workout program for you.)

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!

4. You MUST report daily for the preceding day on the Simple Health 4 Life page on facebook. Feel free to post comments, questions, struggles, triumphs here. We’re in this together! You can friend me on facebook: www.facebook.com/Susan.Kihleng.

5. 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 II:

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 1600 to 1800 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 OR SIMILAR NUTRITION LIST 6 DAYS A WEEK. To See Michi’s Ladder, sign on to your teambeachbody account. Go to EAT SMART Tab and you’ll find it there.If you are not a FREE BeachBody community member, click here —>FREE COACHING to join so you can have access to Michi’s Ladder. I will also become your free coach. This is the challenge and these are the rules. If you accept to enter it, then you also accept to enter the NO WHINING ZONE!

NOTE: If you are prone to having eating issues or tend to get too obsessive with food, perhaps this challenge is not for you. You might do better to stick to something less restrictive.

Are you ready?

Bring it!

**** ADDENDUM: Shakeology, Recovery drink, protein supplements, coffee, natural almond/peanut butter, and almond milk are ALLOWED. *******After resistance workouts I have a meal replacement shake. It can be SHAKEOLOGY or another kind of meal replacement.