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Spring 2017 Carb Cycle Commitment Dates:Begin Sunday March 12th – End Sunday April 30th Prizes:Prizes will be awarded to FIRST & SECOND PLACE**There will be NO weekly updates/leader board. We’ve found the leaderboards discourage as many people as they encourage. This is a commitment to YOU. Everyone’s focus should be on them & not their standing within the challenge. The reward for everyone is working towards their goals without caving to temptation. Stay focused. Remain positive. Work hard. When things get hard don’t retreat, reload.****If you are a non-camper you must work out on your own**WORKOUTS – WORTH A TOTAL OF 70 POINTS - 10 points per week for completing 5 workouts You will receive 10 points for completing 5 workouts a week. These can be at boot camp, at home or some combination of the two. YOU MUST WORKOUT 5 days a week to get the points. No partial points allotted. TRACKING TANGIBLE RESULTS - WORTH A TOTAL OF 20 POINTS (MUST SUBMIT PRE-START DATE FOR 10 POINTS & POST-END DATE 10 POINTS)Each challenger can choose how they want to track their progress for the next 8 weeks. You may choose from the below options, but you MUST SUBMIT WHAT OPTION YOU CHOOSE BY 11:59pm on MARCH 12th.Pant Size – submit current pant size, mid pant size and end pant size Measurements – submit hips, waist, chest, right arm, right leg before, mid and post challenge. Weight – submit current weight, mid weight & post weight Picture – submit before, mid & after photos **THIS IS FOR YOU! Taking photos/measurements is a great way for you to know where you started and document how far you have come. Tracking is a great way to stay motivated. You live with you daily, so it can be hard to notice all the changes (big & small) you have made.**Submit your WHAT & WHY by Sunday March 19th before 11:59 pm - WORTH A TOTAL 50 POINTS If you want to be successful for a life time at your personal journey, you need a CLEAR-CUT picture of where you want to go. NOW IS NO TIME TO BE VAGUE, “I want to be healthier,” is NOT an acceptable answer. Your WHAT & WHY must include:A SPECIFIC goal – precise details. What EXCATLY will you achieve over the next 8 weeks? It must be MEASURABLE – What you will achieve must be measured to verify whether it was achieved or not. It must be quantifiable. We encourage you to regularly measure your progress to see if you are on track. This will allow you to adjust along the way. NUMBERS DON’T LIE.You must set a goal that is ATTAINABLE – Not too difficult or idealistic. If you do this you are setting yourself up for FAILURE ON DAY 1. This goal must be one you know that you can keep every single day, this will lead to success and eliminate feelings of failure. Make your what & why RELEVANT – It should be important enough to you that you’ll want to make the necessary sacrifices to achieve it. It must be a PRIORITY in your life. Keep in mind, your what & why are TIME SENSITIVE – This will aid in staying on track. You don’t want to get side tracked and not accomplish it. There should be a sense of urgency to it. There is no wiggle room for your goals. DO NOT USE THE WORDS, “I WANT TO TRY….” Why? That plants the seed of avoidance and gives you a way out. Submit your goal with I WILL! You need to declare your goal…. ”I will finish on April 30th.” Submit why your goal is important to you. WHY do you want to lose weight (no BS answers)? DEFINING YOUR WHY is the driving force of your journey and is something that should not be taken lightly. YOUR WHY IS YOUR MOTIVATION. YOU MUST PLACE YOUR WHAT & WHY IN MULTIPLE PLACES – YOU NEED TO SEE IT ALL DAY LONG – WHATEVER IT TAKESAs a screen saver on your phone and/or computerRefrigeratorPost-it note in your carIn sharpie on your daily water bottleSubmit HOW YOU PLAN TO SUCCEED by Sunday March 19th before 11:59 pm - WORTH A TOTAL 50 POINTS Success doesn’t just happen! YOU MUST WORK FOR IT. PROPER NUTRITION WILL ACCOUNT FOR MUCH OF YOUR WEIGHT LOSS SUCCESS You cannot out move a bad dietYOU MUST STICK TO A CLEAN EATING PLAN OF CARB CYCLING to be SUCCESSFUL WITHIN THE NEXT 7 WEEKSEach week we will send meal plans for you to try. YOU DO NOT have to use them if you don’t want to. But they will help you stick to a meal plan that is healthy & aid in weight loss. You must submit road blocks you foresee & how you will work your way around them. Example: “I travel for work and eat out often.” I will pack meals for the plane instead of eating airport food.” (yes, you can take food through TSA) “When I eat out with clients I will NOT drink alcohol and I will order meals high in protein, such as chicken and fish and ask that they not be cooked in butter or come with sauce. OR I will order a salad and add protein to it. I WILL NOT add creamy dressing, but instead opt for oil & vinegar dressings on the side.” **During the next 7 weeks, you will receive a weekly email with added challenges you will be asked to complete & submit. Each of these will be worth 15 points***How to Set Up Your Meals – WORTH A TOTAL OF 245 POINTS - 5 POINTS PER DAY FOR MEETING THE BELOW REQUIREMENTS YOU MUST EAT 5 MEALS A DAY WITHIN THE BELOW GUIDELINES to receive your full 5 pts per dayHigh Carb Meal DaysProtein = 100 calories Carbs = 200 calories Fats = <30 calories Low Carb Meal DaysProtein = 150 calories Carbs = < 30 calories Fats = 100 calories YOU MUST USE THE ABOVE GUIDELINES TO RECEIVE ALL YOUR DIETRY POINTSPlease refer to the list of foods below and their portion sizes. When you are out you can use the below hand chart to meet your portions:HOW TO CARB CYLCE**The Dietary portion will begin on MONDAY MARCH 13th – Use Sunday as your prep day. FOLLOW THESE GUIDELINES IF YOU ARE SERIOUS ABOUT JUMP STARTING YOUR WEIGHT LOSS & MEEETING YOUR GOALS FOR A LIFE TIMEHigh carb days - ONLY ON THE DAYS YOU WORKOUT FOR 60 MINUTES OR MORELow carb days - ONLY ON THE DAYS YOU DO NOT WORKOUT OR YOU HAVE AN ACTIVE REST DAYMUST Meet All PORTION Sizes – FOOD MUST BE MEASURED/WEIGHEDIDEALLY each person will have 3 to 4 HIGH CARB DAYS with 3-4 LOW CARB DAYSPlease LIMIT SALT for seasoning your foodsYou will only eat clean meals NO SODA/JUICE NO FAST FOOD NO FRIED FOOD NO CANDY/CUPCAKES/CAKE/ICE CREAM/SWEETS DIETARY GUIDELINES – PORTION SIZES (approximately 100 CALORIES)CARBSBreadWhole Grain Bread – 1 sliceBrown Rice Tortillas – ? tortillaCorn Tortillas – 1 ? tortillasFruitsApple – 1 apple Apricots – 5 Bananas – ? Berries – 1 ? cupsGrapes – 1 ? cupsKiwi – 1 Lemon/Lime juice – 8 ozOranges/Tangerines – 1 Peaches – 1 Pears – 1Pineapple – 1 cupGrains Barely – ? cupBuckwheat – ? cup Popcorn – 3 cups Quinoa - ? cupBrown Rice Long Grain – ? cupWild Rice – ? cupBeans (low in sodium only) – ? cup Hummus – 2 tablespoons Lentils (low-sodium only) – ? cup Starchy Veggies Corn – ? cupPeas – 1 cupPotatoes – 3- 4 oz Sweet potatoes – 3-4 oz Pasta Pasta/brown rice - ? cupPasta, whole grain – ? cupCondiments/DressingsChili paste ? tbspChili sauce 1 ? tbsp Marinara sauce ? cup Fat free mayo 1 tbsp Mustard 6 tspNonstick cooking spray Italian salad dressing 2 tbspBalsamic 2 tbspSalsa 10 tbspLow sodium soy sauce 4 tsp Tabasco sauce 5 tspTomato paste 4 tbspFats Almond butter 1 tbspUnsweetened Almond Milk 2 cups Raw almonds 2 tbsp Avocados ? medium Butter 1 tsp Cheese 1 ozCream/heavy whipping 1 tbspFeta/Ricotta cheese 1/5 cup Fish/Flaxseed/Olive Oil 1 tbspOlives lard 10 olives Powdered Peanut butter 4.5 tbspPecans Raw 2 tbspSunflower seeds 2 tbspRaw walnuts 2 tbspProtein Egg Whites 5 egg whites or 1/2 cupWhole Egg 2 Whey/Egg/Pea/Hemp Protein powder 1 scoop Steak 2-3 ozCottage Cheese/plain yogurt 1 cupChicken breast 4 ozChicken broth 4 cups Turkey 3 oz Duck breast 2 oz Venison/Elk 2 ozChicken Thighs 3 oz Salmon Canned 3 ozSalmon fillet 2 oz Shellfish 4 oz Tuna canned 3 oz White Fish 4 oz Veggies – 1 cupAsparagusBroccoliCabbageCarrots CauliflowerCelery Collard greensCucumbersEggplantGreen beansLettuceMixed greensMushroomsOnionsPeppersSproutsSquashTomatoeszucchini 1 CRAVE MEAL (CHEAT MEAL) EACH WEEK -> THIS IS A MEAL, NOT A DAY8oz of cocktails/glasses of wine per week (NO BEER OR BOURBON, must be clear spirits) How to shop:Don’t shop when HUNGRY (pick 1 day a week to shop right after a meal)Purchase a week of food at a time ALWAYS HAVE A SHOPPING LIST PLAN EACH MEAL You may want to eat the same thing for 3 days to make meal prep easier. Example – We meal prep on Sundays & Thursdays. We eat a lot of the same foods, to make shopping/prepping/eating easier. Stay along the perimeter of the store How to be SuccessfulDo this with a friend, fellow camper or family member. It is important to have a strong support team in place. LIFE HAPPENS and you are going to need a partner to pick you up when it does. You can meal prep together. Meet up once a week to discuss how things are going & enjoy active rest days together. BONUS POINTSThroughout the 8 weeks you will have the option to do some additional tasks which you will earn bonus points for. While these are not required to finish the challenge, they are critical components to your potential overall score and should be treated as essential components to your challenge success.Experience:By May 1, 2017 you can tell us about your experience and share it with others. You will earn an additional 10 points for a written experience. If you submit before & after photos along with your experience you will receive an additional 15 points. You can submit via email. Success stories will be shared on FIT LOU’s social Media sights. EXAMPLE GROCERY LIST: SHANE & CAMILLEKIDS1La Croit Orange 1STRAWBERRIES1family size chicken breast 1BLACKBERRIES1OATMEAL1SMOKED SALMON1BLUEBERRIES1Unsweetened APPLE SAUCE4 boxesPre-Cooked Chicken3 boxes Momma Chica Squeeze snack1HAMBURGERS 6SWEET POTATOES 1COCONUT CHICKEN FINGERS 6AVOCADOS1PRETZELS 5 bagsBROCCOLI 1BROWN RICE CAKES 5 bagsGreen Beans 1CORN4 lbsBEEF 1PEAS2Mustard 1Clif Bar Kid Boxes 1COCONUT AMINOS 1Pre-packaged cashews 1Zevia Cherry Cola 1Carrots 6Apples ................
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