Table of Contents. Ch 1 What's This Book About, Anyway? 3. Ch 2 About Rochelle. 5. Ch 3 Eating Less Sucks. Eat Better. 8
Table of Contents Ch 1 What’s This Book About, Anyway? Ch 2 About Rochelle Ch 3 Eating Less Sucks. Eat Better. Ch 4 Clean Eating Ch 5 Real Battles & Winning Strategies Ch 5 The Most Important Tool You Need, And It’s Free, And You Have It Already! Ch 7 How To Not Go Overboard Ch 8 How Does This Work, Exactly, And What To Expect Ch 9 Prep Days Ch 10 Weighing In And Measuring Ch 11 The Menu Ch 12 You Did It! Ch 13 Don’t Freak Out If You Lost Weight Ch 14 Don’t Freak Out If You Gained Or If You Stayed The Same Ch 15 What If You Didn’t Make It? Ch 16 Frequently Asked Questions Ch 17 If You Walk Away From This With One Idea, Let It Be This.
3 5 8 10 11 14 15 16 19 23 27 39 40 42 44 45 46
Dedication Dedicated to my team of awesome beach body coaches: the sweet elite and the fit & Faithful. Thanks for your prayers, support, and friendship.
disclaimer
This ebook is for your personal enjoyment and betterment only. All medical advice should be given to you by a professional, licensed physician. All content is 2014 Copyright Rochelle Sanchez and Now’s Your Chance.
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CH 01 What’s this book about, anyway? Warning: This eBook is a little more (MUCH MORE!) than a five day menu that claims to help you reach your weight loss goal. I’m gonna give you more information than you thought you’d get. You have been warned! Here’s the truth.
Weight loss – true, healthy, long term weight loss – is not a battle of calories and hours of working out. That’s something I learned many many times in my own weight loss journey. Up and down and up and down on the scale. Weight loss happens when you finally get a good handle on your own personality, your heart, and what you really want to gain from losing weight. It’s more than just a skinny body! It’s feeling fabulous in your own skin. It’s finding a comfortable way to live a healthy life while still feeling like YOU. It’s knowing that you’re decreasing your likelihood of diabetes and heart disease in your future. It’s establishing your presence here on this earth for many more years of strong living with your family and your loved ones.
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Warning again: I’ll give it to you straight: The clean eating menu is in Chapter 11. If you don’t wanna hear all my mumbo jumbo then you can turn directly there and get started. But here’s a warning for you – the majority of the VALUE in this book, the info you can really absorb and use to find your own success just like I have in losing 20 pounds will not be in the calorie numbers or the ingredient lists for the five day challenge. It’s right here, in chapters 1 - 10. In the mumbo jumbo chapters.
So if you struggle with emotional eating, if you’re frustrated, and about to give up, and sick of gaining and losing the same five pounds over and over again – I suggest you read in the next 26 pages first before skipping to the menu. Weight loss is a battle between you and YOU, more than it is about calories in and calories out. You don’t need any more heartbreak in your life. You deserve success, and I know you can do this! Common sense tip: Make it about you. Not what other people have tried, or what this one girl did once. this is about you. you have the right to be selfish for five days.
You CAN Do This
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CH 02 ABOUT Rochelle So… hi there. My name is Rochelle.
I’m not gonna sit here and pretend you downloaded my free eBook because you wholeheartedly trust me based on my facebook cover photo. Maybe you’ve been following me for a while on facebook, twitter, and Instagram, and you’re ready to get the same results I’ve had with weight loss. Or maybe you’re really skeptical, you’ve failed many times and you don’t believe it will work at all. Or maybe you’re just a grammar demon and you want to pick out my punctuation mistakes and post them on my wall (I hope you don’t find any -I’m a stickler for that kind of stuff too. But no promises!) It seems fair to start off by giving you my honest story of how I lost weight. So here’s the abbreviated version before I turn you off so bad that you just throw this whole eBook in the trash. Or I guess, in the Recycle bin, since it IS an eBook after all.
In a Nut Shell: I was a healthy kid
Something sad happened, and I coped by eating without thinking. I hit puberty and gained a lot of weight without realizing it. I lost weight. I gained weight. I lost it again. Gained it again. And then i lost it for good. And now I’ve written this book so you can do the same. ...Get it? Nut shell!
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You know, life is wonderful. We are blessed. We have friends, we have family, we have really GREAT moments when life is just SO good.
But inevitably we all hit roadblocks, and the tragedies come out unexpectedly. That’s sorta what happened to me. Although I had a wonderful and healthy childhood but there was a struggle with my eating habits that started when I was 13. My mom passed away suddenly and I lost all of the eating habits she had worked into my family’s lifestyle and I... just... ate. I ate and ate, and ate what I wanted. Of course, hot pockets and fast food lead to weight gain and that’s exactly what happened to me.
You have a similar story, don’t you? If you’ve struggled with your weight. Maybe you can pinpoint it to an event, or a person, or a habit, or just a lifelong “style” of eating that got you to where you are and where you don’t want to be anymore. I want to help you lose it once and for all like I did. Let’s get you out of that rut, get that number going in the right direction, and you know what? Let’s do it without all the crappy sales talk, “lifestyle change” lingo and hipster catch phrases like “Sweat is Fat Crying.”
Okay I’ll admit, I like that hipster phrase. But in this eBook we’re focusing on common sense. We’re going SIMPLE. We’re going straightforward, aimed at the goal of losing weight like the normal, hard working, smart person that you are. 6
I’ll admit it, I did take a long time to lose the weight I had gained after my mom passed away. But I lost the “grief” weight. I want you to do the same for yourself in the same way. Simplify your decisions, try new methods, stay committed and stay positive. A big part of my success was that I did it on my own. Because when it comes down to it, YOU are responsible for your own health and your personal weight loss goal.
You know it will take work. You know that only YOU can change how things are going. And that’s why you’re going to follow this 5-day guide.
The way I see it – you have a choice. You can read this book and then read the next book, and then another book and watch a bunch of youtube videos. You can go to lunch with your girlfriends and share an order and pretend you eat nothing but salad at every meal, when deep down you know it’s not the truth. But the other choice is this: you can accept that finally crossing off that goal, and putting an end to that repeating new years resolution to get your weight loss done and over with, will actually improve your life and your outlook on your future. It will, if you really work for it. It worked for me, and I can help you get the same results that I got. Twenty pounds lost and counting, baby. If you’re ready... let’s work!
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CH 03 eating less sucks. eat better. Okay here’s where I’m going to get real with you. I love to eat. I love the smell, the taste, the preparation, the anticipation, EVERYTHING about it. Which is why I found weight loss extremely difficult. Because in order to lose weight, inevitably (maybe after all of your other options are exhausted) you do, eventually, have to eat less. And if you’re like me, eating less is like torture.
You could be very different from me. Maybe you can think about all the delicious candies and savory snacks and comfort foods and celebratory dinners and think, “Yes, I am willing to give up all of that to lose weight.” Maybe you can just drop all of it, kindly say no to all your friends and family and all the invitations to go out to eat, and you can keep it up, and you can keep doing that until you steadily lose 3 lbs a week until you hit your goal weight in about 6 months. Maybe that’s you.
But maybe you’re like me, and that is SO not you. Common sense tip: Listen to that voice in your head that says you need to eat. also listen to that other voice that warns you that you’re okay now -- you can stop eating.
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The point is NOT to teach you how to turn your entire life upside down with life-changing habits that you’ll naturally keep up for the rest of your life. This is a 5-Day Clean Eating Challenge – so it will be challenging. What is your focus for the five days? Eat better.
That’s it. You can do it, and I’m going to help you.
As of the writing of this eBook, I’ve lost 20 lbs and kept it off without feeling deprived or starving, and I had a ton of energy and some great looking (and working) muscles as super bonuses. The clean eating program described in this book is a 5-day eating plan that will help you jump start your weight loss journey, whether you’re “starting over” for the first, third, or thirty third time. You ready?
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CH 04 clean eating In its most basic definition, clean eating happens when you eat as “naturally” as you can. This means no commercial frozen meals, and no 100 calorie snack packs. You’re aiming to eat all your food in its most basic form -- so instead of orange juice, you’ll be eating an orange. Instead of frozen meals from the freezer aisle in the grocery store, you’re gonna make all of your own food. Yep. You’re gonna go to the grocery store, buy all the ingredients, tell your family why you’ve completely changed your habits and drag them along with you, if that’s what it takes to keep you on track!
Now, a warning to those of you who (like me) panic when you consider the idea of dieting, or being on a special eating program, or anything like that: This is not a piece of cake. (Literally – no cake on this eating plan). It’s hard, and it will be challenging, ESPECIALLY if you’re used to saying “Screw it!” and eating whatever you want. You didn’t get this book because you’re doing great and the fat is melting off and you’re doing just fine. You got this book because you need HELP. You need a kick start. You need to FOCUS and you need the help of someone who’s been there and struggled time and again just like you’re struggling.
Common sense tip: don’t think of clean as “perfect.” think of “clean” as in you’re finally cleaning up your act and you’re goin to get this right. this is it. you’re on your way! 10
CH 05 real battles & Winning Strategies Weight loss is one of the biggest battles you can fight in your lifetime, because it’s really just a battle between YOU and YOU. I don’t know about you, but I don’t think I’ve ever seen an independent adult get forcefully spoon-fed something they absolutely didn’t want to eat. You have control of what you put in your mouth.
You also have EVERY option out there to say “No thanks” and choose NOT to put it in your mouth. You have a choice to make: Would you rather keep eating the way you are right now, and continuing on the path you’re on, or will you accept the challenge of five days of healthy eating to kick start this LAST time you’re going to attempt to lose weight? You better choose that second option. Just sayin’.
Now get this – maybe you get freaked out when people say anything about healthy or clean eating. I did too. I thought it meant I have to turn into a rabbit and eat kale and carrots for breakfast, lunch and dinner. That is NOT the case (although go on Instagram and you’ll be shocked at the kinds of deprived diets people put themselves on for the sake of losing weight… it’s ridiculous!)
Common sense tip: do what you can. you can eat what you want. you are choosing to eat this way for five days. you know it won’t kill you. you know it will be a big change from your normal routine. decide now to do it anyway and enjoy the rewards you’re earning for yourself. 11
This clean eating program is not nearly as strict as some of the others I’ve seen out there. For instance, on Day 3 you get to have some fajitas/tacos. Personally I used a can of black beans. I didn’t go out and buy raw beans and cook them from scratch, although if you want to do that go right ahead! This clean-eating menu is yummy, simple, and easy to follow. You’ll see! Note about canned foods: They’re very processed. When given the choice, choose frozen ingredients rather than canned ingredients. Frozen fruit, for example, is frozen at its ripest stage so that it’s fresh and nutritious and ready to go when you thaw it out. Fruit in a can often comes in syrup, sweetened, or processed in some way so that it doesn’t go bad on the shelves in the store before you buy it. The fresher, the better!
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Think of clean eating for this plan as “Cleaning up how you eat” and getting re-focused on your goal. You know you can’t keep up the way you eat every day for the rest of your life and expect to see change. You can’t even keep eating the way you’re eating and exercise for two hours every day and burn 10,000 calories per week and expect to see significant improvement in your fitness.
REAL, healthy change happens in when you make a conscious decision to eat better. Those are your two focus words for the five day plan: Eat. Better.
Don’t starve yourself. Eat.
Don’t cheat the plan, and don’t beat yourself up if you slip up or you feel bad for the progress you haven’t made yet. Get better. You’ll get there, trust me. EAT. Better. Got it?
Let’s go! Common sense tip: remember that eating is good for you.
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CH 06 The most important tool you need, and it’s free, and you have it already! Do it for YOU. Not for someone else.
A lot of times we end up feeling really self conscious about our weight or figure or muscle mass or whatever because we were just dumped, or we want to impress someone, or we really want to be hotter than “that one girl” and she did it, so I’ll do it too. You really need to let that go. At the end of the day, when you’re watching Friends re-runs and snacking on teddy grams, you’re not going to have them looking at you. It’s gonna be you and your mouth and your hand going from your mouth to the box over and over while you try to flip the channel and find something else to watch.
Don’t do it for someone else. Take responsibility for your own failures, and take responsibility for your future success. Someone will always leave you hanging. And you WILL get stood up on your gym date with your fit friend. Keep going anyway.
You’ll burn out the first two or three times you try that DVD workout. Follow through and keep going anyway.
Stop beating yourself up when you make a mistake. Take two seconds to say “Well that didn’t go well!” and then try again. 14
CH 07 How to not go overboard Ignore people.
Some people take clean eating way too seriously. When I did this challenge the first time I had people piping in on my facebook and instagram pages trying to correct my eating and saying that if I really want to do clean eating I should give up the carbs because it will make me retain water and stay heavy. Or something along those lines. I know, how rude, right? Why would anyone go out of their way to tell someone who’s happily sharing a success-in-progress story that they’re doing it wrong? Whatever. You know the kinds of people I’m talking about.
That’s your lesson: Ignore them. Do it for you. Keep this book close, read it every night and remind yourself that it’s five days of following a plan that has worked for many, MANY people. Check out the success stories on my blog if you need a reminder. You can do anything for five days -- you can even suffer the short-lived snippy comments of frenemies and followers. Let it roll of your back and don’t pay them any attention. You’re going to feel GREAT in five days, and they’ll still be stewing in their bitter soup. It’s okay -- say a quick prayer for them and then keep working on YOU.
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CH 08 How does this work, exactly, and what to expect To give you an idea of what you can expect, read the following:
When I first tried this meal plan, it was very difficult because it pulled me out of my comfort zone. My comfort zone was lined with food that I can have anytime I want, whenever I want.
And to be completely honest, I do not recommend following this clean eating program for more than five days in a row. This menu was created by Chelene Johnson for TurboFire. That’s how serious it is! Use it when you’ve hit a point where you’re totally off track and lost. Use it when you’re up late at night and crying because you’re “still fat” and you have no idea what to do about it. Use it when you’ve been on a roll, have already lost weight, but you’re stuck with that less 10 lbs and you can’t seem to get it off!
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In most cases, this five day program can be applied during the workweek easily, meaning Monday through Friday. That’s because you have Saturday and Sunday to prepare (meaning grocery shopping and MENTAL preparation, plus a warning to your family and friends that you’ll be saying “no” to them a lot in the next week when they invite you out to eat). The work week is a good time to implement this system because you’ll be distracted and you won’t be obsessing over the next time you get to eat something. What if you don’t have a job? What if you’re on a break from school, and relaxing? Well, I’ll be honest with ya. It’s going to be challenging, if you’re anything like me and you live from one meal to the next. But that’s why we call it the “Clean Eating Challenge” and not the “Clean eating easiest week of your life” Stick with it and it will work. Tell yourself it’s only five days. Tell your best friend to remind you it’s only five days when you start complaining to her. Stick with it. It works.
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If you can’t apply these five days of clean eating to a strict MondayFriday schedule then don’t worry. The important thing is that you make it work for YOU, and that YOU do the work. You can’t lose weight by talking about it. You can’t get fit by asking your friends if maybe they’d someday consider possibly doing it with you. YOU do the work. You are going to grocery shop for yourself. You are going to prep your meals. You are going to read this book every day. You are going to write your responses out, or type them, or save them, so YOU have proof that you did it, (or didn’t do it) and you’ll know what to change for next time.
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CH 09 prep days Go grocery shopping and make sure you have everything on the next two pages: Fruit 1 (small) Avocado Sliced 10-15 Raisins 1 Can Pineapple Rings, Drained 1/2 c Fresh Raspberries or Strawberries 1 Med Banana 1 Medium Apple 4 small servings of fruit, your choice
Veggies 10 cups mixed greens 3 (iceberg) Lettuce Leaves 5 Cherry Tomatoes 1 1/2 tomatoes 2 Celery Stalks 1 Med Head Bok Choy 1 Zucchini 1 Lg Carrot 1 Potato Diced Onion (1/4 cup) 1 Med Baked Potato 1/2 (cup) Alfalfa Sprouts 1 Carrot 2 Cucumbers 1 Red Bell Pepper 1 c Peas 4 cups Broccoli, steamed
Shakeology (can be replaced with your own protein powder... if you must!) 5 servings
Common sense tip: if your budget doesn’t allow you to buy everything on this list, do what you can. any change in the right direction will benefit you in the long run. 19
Nuts 7 Walnuts 10 Raw Almonds Dairy 1 1/2 cups Low Fat Cottage Cheese (1%) 1 Slice Low Fat Cheese 8 TBSP Parmesan Cheese 1 oz Lowfat Cheddar Cheese 6 oz Non Fat Greek Yogurt 5 TBSP Low Fat Sour Cream 1 1/2 c Almond Milk or Nonfat Milk Dressing/Marinade 2 TBLSP Fat Free Ranch or Dressing 1 TBSP Non Fat Ranch 1 tsp Balsamic Vinegar 1 TBSP Nonfat Italian dressing 1/2 Tsp Sesame Oil 3 TBPS Terriyaki Marinade/Sauce 1 TBSP Soy Sauce Grains 2 Slices Whole Grain Toast Six Whole wheat tortillas 6 inch Whole Wheat Pita Bread 1/2 c Wild Rice Measure Dry 1/3 c Brown Rice 2.5 c Cooked Quinoa
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Add-ons 1/3 c Dijon Mustard 3 TBSP Honey 1 TBSP Parlsey Flakes 5 Sprigs Cilantro 2 TBSP Rosemary 3 TBSP Olive Oil 4 TBSP Peanut Butter 1 tsp Powdered Ginger 3 Fresh Garlic Cloves 5 TBSP Pico de Gallo 1 1/2 TBSP Almond Butter 1 TBSP Dijon Mustard 1/2 tsp Dill or Tarragon Sea Salt to taste 1 1/2 TBSP Black Pepper Garlic Salt to taste Pepper
Tip: Talk to your family about this Weight loss is something you do on your own, but it makes things so much easier if your family and close friends know what you’re up to. No point in hiding it, or trying to hide it, or being embarrassed that you’re doing something to improve your life. Many of the recipes, especially at dinner time, can feed more than one person. So you have the option of sharing the meal with someone else or saving it for later.
But I hate seafood! No excuses! Seafood is great for your health, but if you really can’t handle it then you’re welcome to replace it with something else. Just make sure you replace it with the equivalent amount of protein in whatever your replacement meat is going to be. It’s important you get enough protein on this plan. It will help you stay fuller longer, and it’ll be easier for the long haul. We like easy, right? But I have kids!
Many of my challengers have said that the foods in this challenge are tasty enough for kids to eat. Most families are receptive to trying new food if you just present the idea to them and play it up like it’s something great. And really -- it is. It’s great that you’re taking an active step toward a healthier lifestyle, and this is just the beginning for you. Bring your loved ones along for the ride and you’ll see how much it helps your relationships.
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But I hate cooking! Oh, honey. Don’t we all. I really do sympathise with you because I hate cooking too. Well let me re-phrase that -- I hate cooking things I don’t LOVE to cook. Chances are, you enjoy prepping SOME of your food. Focus on the positive. You’re doing this to build healthier habits. You’re doing this to teach yourself how to live a longer, happier life. Try enlisting the help of your family and friends when it comes to food prep. Maybe your kids will enjoy pre-packing your meals with you. Maybe you and your spouse can learn how to cook something new! Be open to change. Because if you want to lose weight successfully, you’ll be doing exactly that. You’re gonna be changin’. So for what it’s worth -I’m sorry. But do it anyway.
After you’ve bought everything you need, you may want to read through the meals and pre-prep as necessary. If you know you won’t have a whole lot of time to marinate pork loin, then do that in advance. But it’s entirely possible to get through this meal plan by simply cooking the food the night before each day. common sense tip: stay positive! no one is forcing you to do this. you are in control, and you are doing this for your own benefit. smile!
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CH 10 Weighing in and Measuring Okay, disclaimer here: You may or may not to lose a significant amount of weight or inches in only five days. Actually when I did this challenge it was well after I was 20lbs down from my original weight of 183lbs, and during those five days I lost 2.25 inches, and 4.2 pounds. It works. Seriously.
But as with all eating challenges, your results will vary. If you’re just getting started, you will probably see a big drop on the scale, especially if you’ve been “off your game” a lot lately. Getting back on the wagon is wonderful because you see immediate results if you do it right! However, if you’re squeezing out those last few pounds, you may or may not see the numbers you’re hoping for. It really depends on your personal journey, how hard you’ve worked, and how well you stick to this eating plan. And remember that weight and numbers aren’t everything. This is simply a mental check-in so you have something to compare yourself to. A lot of my students and clients were afraid of taking measurements and writing down numbers. I’ll tell you this: writing down numbers isn’t about the number itself. It’s about keeping yourself accountable, and having proof of the AWESOME success story you’ll be able to tell when you reach your goal weight.
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now do this:
1. Take your measurements. I recommend doing hips (widest part), waist (narrowest part), arms (bicep, flexed), and thighs (widest part). Write them down and save them somewhere. 2. Weigh yourself. Step on the scale, write it down, and forget it. Don’t read to far into it, don’t beat yourself up or make some huge plan to never eat Krispy Kremes again for the rest of your life. It’s just a number, and you are worth more than a number. And Krispy Kremes are so delish, no one should give them up, really. And no, I did not get paid to say that.
3. Now fill out the following attitude questions. Be honest! Write them down, type them out, save them somewhere you’ll remember them five or six days from now. You can even whip out your phone and answer them in a video. Be honest. Three words I’d use to describe my body are: _____________________ , ______________________________ , and ________________________________.
The BEST part of my personality is _________________________________________ __________________________________________________________________________________
Food is important to me because ____________________________________________ My biggest fear for this 5-day challenge is:__________________________________ My GOAL for this challenge is: _______________________________________________ This is where I wrote down my weight and measurements: ______________ __________________________________________________________________________________
Common sense tip: think long term. you don’t want to lose weight for five days only. you don’t want to gain the weight back after five days. this 5-day challenge isn’t about stopping and quitting after five days. it’s more than that! 24
4. Take your before photo! Wear clothing that is fitting and truthfully shows your figure. Don’t suck in or push out or “pose” so that you look thinner or bigger than you actually are. Just take an honest picture. If you’re embarrassed, have somone you trust (maybe your kids!) take your photo and tell them not to show you. No one who has reached their goal weight or size has regretted having a “before” photo. I promise. So just do it, will ya? Remember: it’s not about losing 20 inches in five days. It’s about documenting your starting point! Because after this five day challenge is done and you’ve CRUSHED it and you’re fired up and ready for more, you’re going to want to have that photo to reference as your TRUE “before” photo. Don’t wait until you’ve lost weight before you take your photo. Take it now, take a deep breath, and say good bye to everything you dislike about how you look. You’re working on it and you’ll get there. Remember your goal: Eat. Better. Save your before measurements and photo somewhere you’ll remember. I’ve said that about five times now, so I hope you can tell I’m serious! You can store it in a private album on Facebook, or email it to yourself, or whatever. Just make sure you save it so you know where it is when you’re done with this challenge and ready for the next step. 25
Note: What about physical activity? Whether or not you choose to do physical activity while on this eating plan is up to you. I know that seems like a cop-out answer but it really is true. Many of my fellow coaches have said that you’ll do great and it’s an excellent opportunity to go “all in.” However, you may already be in the middle of a very rigorous exercise routine. I was mid-training cycle and doing Les mills Combat when I did this challenge the first time, and I found that I did not feel as fueled for my HIIT and Warriorworkouts as I do normally. So I took a few days off from my workout to finish this challenge. And you know what? It worked. It’s up to you – my recommendation is to NOT work out the first day. Try working out the second day. If you make it through without feeling faint or sick, then you may be okay to keep exercising a couple more time in the next few days. If you do feel faint or sick – then don’t exercise and just concentrate on your food intake.
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CH 11 The Menu Here is the menu for your five day challenge.
If you’ve been at this weight loss battle for a while now and you’re interested in the nutritional values of what you’re eating at every meal, the nutrition facts are also included. You don’t have to worry about those if you don’t want to. But if you’ve done some kind of eating plan that requires you to have protein and calories, etc. recorded for each meal, they’re there if you need them. Note: Where’s this menu from? This menu has been passed on by many of us Beach Body coaches and originated with Chalene Johnson’s (creator of Turbokick, author of PUSH) Inferno Diet. It has been altered by me and by Megan Kidd , a fellow coach and great lady. It’s got tasty food that’s simple to prepare and will get you on your way, quickly!
Common sense tip: follow the menu. eat what’s on the menu. you can go back to what you did before after these five days are done, but for the next five days -- follow the menu.
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DAY 1 Breakfast: 1 Slice Turkey Bacon, 2 Slices Whole Grain Toast, 1 Egg
Scrambled and a 1/2 Slice of Tomato.
Snack: 1 small piece of fruit and 7 Walnuts
Lunch: 3 Cups mixed greens or choice of lettuce, 4 oz lean
chicken, 5 cherry tomatoes, 1 celery stalk, 2 TBLSP, Fat free ranch or dressing Snack 2: Shakeology or a protein powder mixed with 12 oz water,
1/2 Tbsp Almond Butter and blend with ice.
Dinner: 4-6 oz Chicken Breast, 1/3 cup Dijon Mustard, 3 TBSP
Honey, 1 TBSP parsley flakes, salt to taste. 4 cups Broccoli, 4 Tbsp. Parmesan cheese, Garlic salt to taste.
Directions: Mix Dijon mustard and honey, add parsley flakes and salt. Coat chicken breast half in the mixture. Cook on a grill for about 7 minutes on each side or until fully cooked. Steam Broccoli and top with olive oil, garlic and Parmesan cheese!! (Makes 4 Servings) Common sense tip: You are not dying. you may be hungry, and you may be eating less than you’d like to. but you’re going to be okay!
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DAY 1 CAL Breakfast 1 Slice Turkey Bacon 2 Slices Whole Grain Toast 1 Egg Scrambled 1/2 of a 1/4" Slice of Tomato TOTAL Snack 1 Small Piece of Fruit (info for a 60g apple) 7 Walnuts TOTAL Lunch 3 Cups Mixed Greens or Choice of Lettuce 4 oz Lean Chicken (info for grilled breast) 5 Cherry Tomatoes 1 Celery Stalk 2 TBLSP Fat Free Ranch or Other Dressing TOTAL Snack 2 Shakeology with 12 oz water 1/2 Tbsp Almond Butter Ice TOTAL
FAT
CARBS PROTEIN FIBER
35 139 72 3 249
2 2 5 0 9
0 26 0 1 27
6 5 6 0 17
0 4 0 0 4
39 53 92
0 24 24
8 6 14
0 6 6
4 2 6
40 88 30 4 33 195
0 2 0 0 0 2
6 0 7 0 7 20
4 18 0 0 0 22
4 0 2 1 0 7
160 2 21 16 48 4 2 2 0 0 0 0 208 6 23 18 Nutritional Value for ONE Serving 200 3 0 25 0 0 16 0 192 0 52 0 0 0 0 0 0 0 0 0 128 1 24 0 86 6 1 8 0 0 0 0 179 20 0 0 4 0 1 0 40 3 0 4 829 33 94 37 1573 74 178 100
Dinner - Makes 4 Servings 4-6 oz Chicken Breast 1/3 c Dijon Mustard 3 TBSP Honey 1 TBSP Parsley Flakes Sea Salt to taste 4 cups Broccoli, steamed 4 TBSP Parmesan Cheese Garlic Salt to taste Olive Oil (info for 2 TBSP) Fresh Garlic Clove Parmesan Cheese crumbles (1 cubic inch) TOTAL DAY TOTAL
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4 1 0 5 0 0 0 0 0 0 0 0 0 0 0 0 22
DAY 2 Breakfast: 6 oz Non Fat Greek Yogurt, 3/4 cup fruit of your choice Snack: Shakeology or Protein Powder, 12 oz Water, 2 tsp. Peanut
Butter Mix with ice and blend
Lunch: 3 Slices turkey breast approximately 3.5 inches squaer or 3 to
4 oz, 1 whole wheat tortilla (approx 70 cal), 1/2 Tomato Diced, 1/4 avocado, sliced, 3 Lettuce leaves or a handful of mixed greens, 1 Tbsp nonfat Italian Dressing. Directions: Assemble all ingredients on top of the tortilla and fold into a cone.
Snack 2: 1 Tbsp peanut butter, spread across 2 celery sticks. Top with
10-15 raisins.
Dinner: Two, 4 oz pieces of wild salmon, without the skin, 3 Tbsp
Terriyaki marinade or sauce, 2 pineapple rings, canned in juice drained, 1 garlic clove, 1 medium head of bok choy roughly chopped, 1/2 tsp. sesame oil, 1/3 cup of brown rice, 1 tsp powdered ginger.
Directions: Marinate the salmon in terriyaki overnight, or for an hour before grilling. Grill the salmon for five minutes on each side. Place pineapple slices on the grill for 2 minutes and sear. Add rice, 2/3 cup of water, and 1 tsp. powdered ginger into a rice cooker or saucepan. Cook on low heat until rice is tender. Meanwhile, spritz nonstick cooking spray and 1/2 tsp. sesame oil into a frying pan. Saute 1 garlic clove and the bok choy until soft, yet still crisp. (Makes 2 servings) 30
DAY 2
CAL
FAT
CARBS PROTEIN FIBER
Breakfast 6 oz Non Fat Greek Yogurt 3/4 cup Fruit of Choice (info: fresh nectarine) TOTAL
100 57 157
0 0 0
7 14 21
18 1 19
0 2 2
Snack Shakeology or Protein Powder 12 oz Water 2 tsp Peanut Nutter Ice TOTAL
160 0 66 0 226
2 0 5 0 7
21 0 2 0 23
16 0 2 0 18
4 0 1 0 5
Lunch 3 Slices Turkey Breast Whole wheat tortilla 1/2 Tomato Diced 1/4 (small) Avocado Sliced 3 (iceberg) Lettuce Leaves or mixed greens 1 TBSP Nonfat Italian dressing TOTAL
75 102 18 50 8 8 261
1 0 0 5 0 0 6
3 16 3 3 0 2 27
11 4 1 0 0 0 16
0 2 1 2 0 0 5
Snack 2 1 TBSP Peanut Butter 2 Celery Sticks 10-15 Raisins TOTAL
100 8 3 4 4 0 1 0 20 0 6 0 124 8 10 4 Nutritional Value for ONE Serving 416 14 0 45 38 0 6 3 60 0 16 0 4 0 1 0 109 2 18 13 22 2 0 0 99 1 20 3 6 0 0 0 754 19 61 64 1522 40 142 121
Dinner -Makes 2 servings 4 oz Salmon No Skin Terriyaki Marinade/Sauce Pineapple Rings Garlic Clove 1 Med Head Bok Choy 1/2 Tsp Sesame Oil 1/3 c Brown Rice 1 tsp Powdered Ginger TOTAL DAY TOTAL
1 0 0 1 0 0 1 0 8 0 1 0 10 23
Note: If you find yourself losing energy and slowing down by the end of the day, feel free to switch meals and see how that helps you. Just because the food is listed as “dinner” doesn’t mean it has to be eaten at night. Try swapping lunch and dinner around and see how you feel!
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DAY 3 Breakfast: 8 oz low fat cottage cheese & 2 pineapple rings fresh
or canned in juice drained.
Snack: Veggies n’ Ranch....1 Zucchini, 1 Large Carrot, 2 Tblsp, non
fat Ranch.
Lunch: Loaded Baked Potato. 1 TBSP low fat sour cream, diced
onion, 1 slice turkey bacon crumbled, 1 slice of low fat cheese
Directions: Wash potato and poke holes in the skin with a fork. Bake in the microwave on high for 7 minutes of until fully cooked. Slice open in the center. Meanwhile, cook turkey bacon in microwave until crisp. Crumble over top. Top potato with all the ingredients and enjoy!! Snack 2: Berry Protein Smoothie. 1/2 cup fresh raspberries
(may sub with strawberries too), 1 scoop Shakeology or protein powder, 1 cup unsweetened Almond Milk or nonfat milk, ice as needed and blend. Dinner: Two, 6 oz Chicken Breasts, gilled and then diced, 5 Tbsp.
pico de gallo, 1 Tbsp. low fat sour cream, 4 small whole wheat flour tortillas, 1/2 Avocado sliced, 5 sprigs of cilantro, 2 Cups black beans cooked, 2 1/2 cups Quinoa cooked.
Directions: Assemble chicken in taco ingredients on tortillas. Top with avocado. Serve with 1/2 cup of black beans and 1/3 cup of cooked quinoa, seasoned with cilantro, salt and pepper. (Makes 4 Servings) 32
DAY 3
CAL
Breakfast 8 oz Low Fat Cottage Cheese (1%) 2 Pineapple Rings TOTAL
FAT
CARBS PROTEIN FIBER
163 120 283
2 0 2
6 32 38
28 2 30
0 6 6
29 35 17 81
0 0 0 0
5 7 4 16
0 1 0 1
2 2 0 4
Lunch 1 Potato 1 TBSP Low Fat Sour Cream Diced Onion (1/4 cup) 1 Slice Turkey Bacon Crumbled 1 Slice Low Fat Cheese TOTAL
134 40 17 35 60 286
0 3 0 2 4 9
31 2 4 0 0 37
4 2 0 6 6 18
2 0 1 0 0 3
Snack 2 1/2 c Fresh Raspberries or Strawberries 1 scoop Shakeology or protein powder 1 c Unsweetened Almond Milk or Nonfat Milk Ice TOTAL
30 160 135 0 325
0 2 0 0 2
7 21 19 0 47
1 16 12 0 29
2 4 1 0 7
Snack 1 Zucchini 1 Lg Carrot 1 TBSP Non Fat Ranch TOTAL
Dinner - Makes 4 Servings Chicken Breast Pico de Gallo Low Fat Sour Cream Small Whole Wheat Flour Tortilla 1/2 (small) Avocado sliced 5 Sprigs Cilantro Cooked Black Beans Cooked Quinoa TOTAL
**NUTRITIONAL VALUE FOR ONE SERVING*
110 2 40 130 100 0 125 150 657 1632
DAY TOTAL
4 0 3 4 9 0 2 5 27 40
0 3 2 27 6 0 17 38 93 231
Common sense tip: It’s okay to be deliriously happy about how much you get to eat today. enjoy! you earned it!
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20 1 2 6 0 0 8 9 46 124
0 0 0 4 4 0 5 5 18 38
DAY 4 Breakfast: 1/2 medium Banana, 2 tsp. peanut butter, 1 scoop
Shakeology or protein powder, 12 oz water, ice as needed and blend. Snack: 1 Medium Apple, 1 Tbsp. Almond Butter
Lunch: 2 hard boiled eggs, yolk removed from one, 1/4 cup of low fat
cottage cheese, whole wheat tortilla (approx 70 cal), 1 TBSP Dijon Mustard, ½ tsp. of either dried dill or tarragon (optional), salt and pepper to taste.
Directions: Chop up hard boiled eggs and mix with cottage cheese, mustard, salt, pepper and herbs (optional). Place on to tortilla and wrap up. Serve with 2 cups mixed greens, 1 sliced Roma tomato, 1 tsp balsamic vinegar. Toss all ingredients. Snack 2: 10 Raw Almonds, 1 medium piece of fruit
Dinner: Two, 4 oz grass fed beef steaks, lean cuts like loin, flank or
skirt. 1 Tbsp Soy Sauce, 1 Tbsp Black Pepper, 1 garlic clove, crushed for the marinade, Red pepper flakes (optional). 12 oz bag of fresh spinach chopped, 1 garlic clove crushed, 3 Tbsp. low fat sour cream, 2 Tbsp. Parmesan Cheese, 1 medium baked potato, cut in half.
Directions: Marinate steak an hour before grilling or overnight, in soy sauce, black pepper, crushed garlic and red pepper flakes (optional). Grill steak to desired doneness. For the spinach, cook in saucepan with 1/2 cup of water, stirring often. After 3 minutes of simmering, add sour cream, garlic, and Parmesan. Cook for another 2 minutes. Serve Steak and spinach with 1/2 of a baked potato. (Makes 2 servings) 34
DAY 4 CAL
FAT
CARBS PROTEIN FIBER
Breakfast 1/2 Med Banana 2 tsp Peanut Butter 1 Scoop Shakeology or protein powder 12 oz. Water Ice TOTAL
27 200 160 0 0 387
0 16 2 0 0 18
10 6 21 0 0 37
1 8 16 0 0 25
2 2 4 0 0 8
Snack 1 Medium Apple 1 TBSP Almond Butter TOTAL
39 96 135
0 8 8
8 4 12
0 4 4
4 2 6
Lunch 1 Hardboiled Egg 1 Harboiled Egg White 1/2 c Lowfat Cottage Cheese 1Whole Wheat Tortilla 1 TBSP Dijon Mustard 1/2 tsp Dill or Tarragon Sea Salt to taste Pepper to taste TOTAL
78 17 80 130 7 0 0 0 312
5 0 1 3 0 0 0 0 9
1 0 6 22 0 2 0 0 31
6 4 11 4 0 0 0 0 25
0 0 0 3 0 0 0 0 3
Snack 2 10 Raw Almonds 1 Med Piece of fruit (info for medium plum) TOTAL
67 6 2 2 46 0 11 1 113 6 13 3 Nutritional Value for ONE Serving 260 8 0 0 10 0 0 2 0 0 0 0 4 0 1 0 120 9 6 6 20 2 0 2 150 0 37 5 564 19 44 15 1511 60 137 72
Dinner - Makes 2 servings Grass-Fed Beef, Lean Cut Soy Sauce Black Pepper Garlic Clove Low Fat Sour Cream Parmesan Cheese Half Med Baked Potato TOTAL DAY TOTAL
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1 1 2 44 0 0 0 0 0 4 48 67
DAY 5 Breakfast: 6 oz Low Fat Cottage Cheese, 3/4 fruit chopped of your
choice, 1 hard boiled egg.
Snack: 1/2 Banana, Shakeology or protein powder, 1/2 Non Fat
Milk or Almond Milk, 1/2 cup water, blend with ice as needed. Lunch: 3 oz Broiled or grilled chicken, thinly sliced. 1 Tbsp
Hummus, 1/2 cup alfalfa sprouts, 2 slices of tomato, 3 slices of cucumber, 1/2; 6 inch whole wheat pita. Salad: mixed greens, 1 carrot, 1 celery, 1 tsp balsamic vinegar.
Directions: Assemble all ingredients inside the pita. Serve with a small green salad of two cups lettuce topped with 1 shredded carrot and 1 diced celery stick. For dressing, use 1 tsp. balsamic vinegar or bottled low-calorie dressing. Snack 2: 1 cucumber and 1 red bell pepper cut in to slices. 1 oz
low fat cheddar cheese.
Dinner: Two, 4 oz pieces of lean boneless pork loin chop, 2
Tbsp rosemary, ½ tsp. olive oil, 1 cup peas, 1/2 cup wild rice (measured dry) cooked according to directions, salt and pepper to taste.
Directions: Marinate pork chops in rosemary, olive oil, salt and pepper. Broil or grill the pork (4-5 minutes on each side). Serve with cooked wild rice and steamed peas. (Makes 2 servings) 36
DAY 5
CAL
FAT
CARBS PROTEIN FIBER
Breakfast 6 oz Low Fat Cottage Cheese 3/4 Fruit (info for an orange) 1 Hardboiled Egg TOTAL
123 64 78 265
1 0 5 6
5 16 1 22
21 1 6 28
0 3 0 3
Snack 1/2 Banana 1 Scoop Shakeology* or protein powder 1/2 c Almond Milk or Nonfat Milk 1/2 c Water Ice TOTAL
27 160 135 0 0 322
0 2 0 0 0 2
10 21 19 0 0 50
1 16 12 0 0 29
2 4 0 0 0 6
Lunch 3 oz broiled or grilled chicken (breast) 1 TBSP Hummus 1/2 (cup) Alfalfa Sprouts 2 (1/4") Slices Tomato 3 Slices Cucumber 6 inch Whole Wheat Pita Bread Mixed Greens (info for 3 cups) 1 Carrot 1 Celery Stalk 1 tsp Balsamic Vinegar TOTAL
91 35 5 8 2 170 40 35 4 0 390
1 2 0 0 0 2 0 0 0 0 5
0 3 1 2 1 35 6 7 0 0 55
20 1 1 0 0 6 4 1 0 0 33
0 1 0 0 0 5 4 2 1 0 13
Snack 2 1 Cucumber 1 Red Bell Pepper 1 oz Lowfat Cheddar Cheese TOTAL
30 0 6 3 31 0 7 1 70 5 1 8 131 5 14 12 Nutritional Value for ONE Serving 180 6 0 35 8 1 2 0 20 2 0 0 60 0 9 4 150 1 30 6 0 0 0 0 0 0 0 0 418 10 41 45 1526 28 182 147
Dinner - Makes 2 Servings Lean Boneless Pork Loin Rosemary Olive Oil Peas Wild Rice Measure Dry Sea Salt Pepper TOTAL DAY TOTAL
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6 2 0 8 0 1 0 4 3 0 0 8 38
Side note: Shakeology?! What is shakeology exactly? Without going into too much detail, Shakeology is basically my personal recommendation of a protein shake. It’s like having a huge salad with all these exotic vitamins, minerals and other healthy ingredients. But instead of chewing on leaves for an hour, you get to drink a chocolate shake and enjoy the benefits of an easy, healthy meal that satisfies your sweet tooth at the same time. I love it, and I’ll admit I was skeptical when I first tried it. But I wholeheartedly recommend it if you’re ever looking for a really high quality protein drink. Find out more on my website at http://www.nowsyourchance.org/shakeology
Common sense tip: Don’t be a hero or a martyr. Be honest. If you’re truly starving -- stomach growling, feeling weak and shaky -- that is not good. eat some fruit. drink some water. have another shakeology protein shake. you will feel uncomfortable on this 5-day challenge, but you won’t feel like you’re dying. if you feel like you’re dying, you’ve gone too far. don’t be a hero, and don’t be a martyr. just eat better!
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CH 12 YOU DID IT! If you’re reading this chapter I’m going to assume you’ve made it all the way through your 5- day eating challenge. Good for you! Yay! If you were in my class I’d come over and give you a sweaty high five! Self-Analysis
Okay, take those measurements again! Try to take them in the same clothes, around the same time of day. Usually the morning after Day 5 is a great time to do final weigh-in. Write your reaction to your final weigh-in and measurements. You can write them here or anywhere else where your thoughts will serve as a great reminder for your weight loss goals.
__________________________________________________________________________ __________________________________________________________________________ __________________________________________________________________________ __________________________________________________________________________ Now what do you think? When I did this challenge I lost 4.2 lbs and 2.25 total inches from my thighs and waist. How did you do? Okay don’t freak out. And I mean that even if you did lose a lot of weight and inches in the last five days.
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CH 13 Don’t Freak Out If You Lost Weight
If any of those numbers went down (and down, in fact, is the direction you were hoping to go) then YAY! Happy for you! I’m happy because you feel successful and triumphant and probably fired up for the next step!
But at the same time, don’t get TOO excited, okay? Five days is a short amount of time, and depending on how well you followed the plan, you may be celebrating a short-lived weight loss. This is simply your kick-start, a way to get you up and running and motivated to continue working long-term for the goals you want. Take the pride you feel from the dedication you showed this week to build up your plan and make real, healthy progress. It doesn’t stop here, and I know you know that. You have to keep going, and I will emphasize that you can’t make your diet permanently match this meal plan for the long haul. This meal plan is exactly what it is: a 5-day Challenge. As stated before, I do not recommend continuing eating this way beyond the five day mark. 40
You CAN, however, read up and learn more about how to establish a long-lasting, healthy eating plan. You do this by seeing your doctor, or asking your personal trainer or nutritionist for help. A lot of people will recommend going online and just googling how to eat to lose weight or maintain a healthy lifestyle. You know just as well as I do that that can be dangerous – anyone can put anything on the internet these days, and it’s important to get advice from people who have the background and proper certification to plan your diet and your workout routine. Make the right choice for yourself to keep up your hard work and take your dedication to the next level.
Common sense tip: just because someone weighs less than you or is smaller than you doesn’t mean they’re healthier than you. keep that in mind and try to avoid comparing yourself with other people. compare yourself to yourself, and improve on that.
Recommendation: Keep going! It worked for you and you made it. That means you’re really revved up and success-bound, baby! Remember that a life-long health journey includes personal motivation, desire for success, good eating habits, regular activity that is CHALLENGING. I’d love to hear what you have planned for yourself and how you are doing! Visit www.NowsYourChance.co and share your story!
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CH 14 Don’t freak out if you gained or if you stayed the same And you know what, I’m still happy for you if you gained weight or even maintained your starting weight. I’m happy and proud of you because you stuck with it, you stepped out of your comfort zone and tried something new. That is something not many people can say they do regularly. You did it, and that is something quite amazing! Let’s talk about those attitude questions you answered at the beginning of this challenge on page 24. Take moment to read through them. You may even want to read them out loud a couple of times. You’re probably thinking I’m going to tell you to answer them now and see what’s changed. Nope.
I really don’t think that much can change about you deep, deep, down in only 5 days. You may have had a ton of success and you may be feeling amazing now after sticking with the menu this past week. Or maybe you’re just as miserable as you were before and during the challenge and you feel very lost.
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What I do want you to do is think about your answers and ask yourself what they really mean. If after a week of dedicating yourself to something new, something challenging, and giving it your BEST shot without getting angry or cheating – what do you think of yourself? Did you have a healthy attitude about your life five days ago? How about now? I won’t pretend I know exactly what you’re saying to yourself and about yourself. I won’t act like I have a solution that will fix everything for you. In fact, I can’t even assume you feel sad or unhappy about your life, to be honest. A lot of people who want to change the way they look and feel usually are dissatisfied with their life, but not always. So it really is up to you to do the interpretation and advising yourself. My point is that if your initial answers were not raging with joy and happiness and contentment, you probably have some work you’d like to do. You probably want to improve your circumstances. And I’m here to tell you to DO it. Go make a change in your life! Start eating new, healthy foods. Start reading about healthy lifestyle changes. Start introducing new ingredients to the menu you make for your family every evening. Make SMALL manageable changes in your day-to-day routine and just GET STARTED on changing for the better.
My honest recommendation, and I will say this till I’m blue in the face, is to go with a Beach Body Challenge Pack workout system. It comes with everything you need -- menus, a support system, online coaching, vitamin and mineral supplements, and it will keep you on track until you reach your goal. Visit www.NowsYourChance.co to read about the programs that have helped me lose 20lbs and keep it off! 43
CH 15 WHAT IF YOU DIDN’T MAKE IT? Okay, fair enough. With a whole new eating menu that takes you completely away from what you’re used to, it can be VERY challenging to stick to it for five days straight. And I will be straight with you – days 1 and 2 are killer, aren’t they? I nearly gave up after that second day, but thankfully Day 3 helps you feel like a human again. (Did I mention I love food?)
If you didn’t make it, try again. Simple as that. You can start from the beginning again, or you can start where you left off. But you have to be patient with yourself and your learning ability. You also have to accept that the point of doing this 5-Day Clean Eating Challenge is to take steps to change yourself, one step at a time. Maybe 5 days was too big of a step. Try again anyway. If you ran into a specific problem, then get help! Ask your question online on my facebook page or on my blog and I’ll personally help you because I WANT you to succeed and feel FANTASTIC about the change you’re going to make in your own life. I’m certain many others will learn from you and your experience! Let’s work on this together! Common sense tip: perfection is overrated. always try again.
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CH 16 frequently asked questions
...coming soon!
Wait what do you mean, “Coming soon?!” (insert sarcastic, snarky attitude pose and mocking air quotes here)
It means I want you to ask me your questions. Everyone who takes on a challenge like this will go through a huge range of emotions and feelings, and every single one is VALID. But if you feel lost, or if you feel like it wasn’t worth it in the end, or if you loved your results SO much that you want more.... I want you to ask me.
Although this book shows you how to take on the 5-day challenge in your own time, and on your own terms, you also need to reach out for help sometimes. And that’s where I need you to make your final move. Where will you go from here, and what kind of help or guidance do you need? Join our community on facebook and ask me to clarify things you didn’t quite understand. I’m here for you and I want to see you WIN! 45
CH 17 IF YOU WALK AWAY FROM THIS WITH ONE IDEA, LET IT BE THIS. I do believe in you. I know how hard it can be to be the “fat girl” in the room, to feel like no one cares about you, to feel out of place and uncomfortable in your own skin. I know what it’s like to cry in the dressing room. It sucks, and I’ve been there and wish no one had to spend any time in that nasty moment where you absolutely hate yourself. But that’s life, right? We’re happy, we’re mad, we’re satisfied, we’re totally miserable. The point is that you get back up, find a solution that works for YOU that is healthy and sustainable, and you make progress toward the healthy and happy life you deserve.
Weight loss and healthy eating are only one small part of having a happy and healthy life. But they sure can help you feel like you’re making progress and on your way toward something GREAT if you can get your eating and activity under control and integrated into your daily routine. You CAN do it, and again: I do believe in you. Now believe in yourself! Common sense tip: no matter what you may think of yourself right now, you are cared for, loved, and precious, and this world would not be the same without you. you have my love, prayers, and support and you are not alone.
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Before you got this book you probably already knew that I’m a fitness instructor and beach body coach. I’ve lost 20lbs and managed to keep it off without feeling deprived or hungry. As of the writing of this book, I am on the tail end of my weight loss journey and in the process of getting certified as a personal trainer. I wrote this book because I know there’s a lot to learn when you’re overweight and trying to do something about it. I tried starving myself, cutting out calories, Weight watchers, you name it. I’ll tell you this, just like I tell everyone who asks me: All of those systems out there, all the eating plans and gadgets and programs – they ALL work. You just have to stick with them. If you don’t, then something else is off. Nothing really blasted me through my weight loss journey more than the healthy eating plans and workout systems sold by Beach Body. That’s why I’m a Beach Body coach, because I really do believe these programs are complete and healthy and absolutely worth your time and investment. And I’m happy to put my name on the products I endorse and sell every day. To learn more about how I lost 20lbs and what I’m doing to continue building my own healthy lifestyle, follow along on facebook or read about it on my website at
www.NowsYourChance.co
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