You have totally embarked on your 21 Day Transformation Challenge with a mighty start.  Your prepared with the checklist provided for you below.  Now onto your fuel resources.  In general we know what we should be avoiding, right?  Things like twinkies and packaged items that have a laundry list of ingredients.  Day 1 our job is to deminish the processed things (for some of us I can say, "again", we must clear out or diminish the processed items)in our kitchens and even when we are on the go in coffee shops or convenient stores.  Michael Pollan (described as a liberal foodie) is quoted as saying, "You should never fuel yourself where you fuel your car".  We will do our best!  

So here are some principals to stick to while fueling your body on your 21 day Transformation Challenge.....

1)  REMOVE Fuel TOXINS...

***DRINK WATER!  Throughout day....keep sipping!

***THROW AWAY OR DON'T BUY... the things you say, "If it's in the house I'm gonna eat it".  So get rid of it...If it's not good for you than it's probably not good for your kids either.  Remember, you are trying to make this EASY keeping you and your kids/friends/family on the same page.  Explain what you are doing and why.  By keeping them in the loop, you will keep the complaining to a minimum.  They will enjoy the foods that ARE there rather than the foods that are NOT!

2) Prepare for the replacement of those foods.  Snack list: click and scroll down to check out the snack list  

3) REMEMBER WHAT YOU AND YOUR FAMILY/FRIENDS LIKE!... This is where your journal is going to come in handy!  As you go about righting down the foods you eat, remember what worked and what did not.  If you threw away the twinkies and began eating frozen grapes or bananas and LOVED them...mark it down!  Our tastes change seasonally.  We are bound to forget from time to time!  JOURNAL!!

4)  Here is a quick guide from The Gut Diet and other sources that I thought made eating well very simple:  (REMEMBER...Your journal will help you develop your best fuel sources!)

Eat                                                                                 NOT EXCESSIVELY                                            

Greens and fresh vegetables                                    gluten

fresh and frozen berries                                            dairy

wild fish                                                                        processed sugar

grass-fed meats                                                           alcohol

organic or pature-raised eggs                                   caffeine (coffee, soda, black tea)

lentils, quinoa (side serving)                                     corn, soy

fermented foods                                                           fruits

nuts, seeds, and nut butters              

coconut oil, olive oil

avocado

5) Keep personally developing yourself and asking questions!  Not two people are alike and as many books are written on health and diet only YOU and your creator know what is best for YOU!  Use your Personal Analytic Journal to help guide you.  This will be an invaluable resource for future self!

WARM UP FIRST FOR 5 MINUTES MOVING ALL MAJOR MUSCLE GROUPS!  MARCH, REACH UP TO SKY AND GRADUALLY DOWN TO FLOOR GETTING YOUR BACK MOVING, DANCE AROUND, WHATEVER IT TAKES TO GET YOUR BODY WARMED UP AND READY!

DAY1

30 SECONDS ON AND 10 SECONDS REST

1) OVERHEAD SHOULDER PRESS

2) FLOOR OR CHAIR DIPS

3) KNEE TUCK JUMPS (OR MARCH KNEES TO CHEST)

4)  SIDE PLANK RIGHT

5) SIDE PLANK LEFT

6) BURPREES

7) PUSH UPS

8) GOBLIN SQUAT JUMPS OR HEEL LIFTS

9) SLIDE THROUGHS

10) SIDE BURPEES

11)  SIDE TO SIDE PUSH UPS

12) WIDE PUSH UPS

13)MOUNTAIN CLIMBERS

14) MILITARY PUSH UPS

15) BICYCLES

16) V-UPS

17) LATERAL LEFT SIDE V-UPS

18) LATERAL RIGHT SIDE V-UPS

19) SINGLE LEG SQUAT HOPS

20) OPPOSITE SINGLE LEG SQUAT HOPS

21) PLANK INS AND OUTS

STRETCH AND COOL DOWN!!  

DRINK YOUR WATER! JOURNAL! CHEER ON YOUR ACCOUNTABILITY PARTERS! FUEL YOUR BODY WELL! PREPARE!

XO, THANK YOU FOR BEING HERE! YOUR 21 DAY SELF THANKS YOU!

COACH DEB

DEBANDREWS@ME.COM