40 DAY SLIM DOWN FOR SANTA CHALLENGE
November 14th - December 23rd
Our 40 day challenge is open to anyone wanting to slim down and feel great by the time Santa comes to visit. Entry is open to anyone and is free of charge. We will be posting recepies, articles & words of encouragement on our Facebook page under Total Fitness Calgary.
Prizes: We will be awarding 5 free Total Body Transformation sessions to those with the best before & after photos as well as highest weight loss percentage. (2 winners)
If you wish to take part you must email me your current weight as well as a before photo. (these will not be shown to anyone without permission) jenee@totalfitnesscalgary.com
Diet guidelines are posted below. Make sure to read them CAREFULLY.
Good luck everyone!
GUIDELINES
EAT ANY AMOUNT OF THE FOLLOWING
1. PROTEIN – lean meats, red meat, poultry, pork, eggs, organs (liver, kidney, heart…), wild caught fish and shellfish. As little protein powder as possible.
2. VEGETABLES – Eat all of the vegetables you can. Especially dark leafy green vegetables. Starchy vegetables such as sweet potatoes and yams are allowed, but in limited amounts. Try to keep to 20% of your intake
MODERATE (small amounts & not all of the time)
3. FATS – Fats are good for us, as long as we are eating the right type. Eat Unsaturated Fats such as; salmon and other cold water fish. Use oils derived from vegetables such as Olive oil as well as coconut oil and nut/seed oils. Use Olive as toppings & salad dressings and not to cook with. (The low smoke point of these oils cause a decrease in nutritional value & generates harmful compounds) Cook with oils such as coconut oil.
4. FRUITS & NUTS - Eat mostly fruits low in sugar and high in antioxidants like berries as well as nuts high in omega-3, low in omega-6 and low in total polyunsaturated fat like macadamia nuts.
ELIMINATE THE FOLLOWING
5. GRAINS, LEGUMES, RICE, BREADS & CEREALS – Refined grains raise our blood sugar quickly causing hunger. Although whole grains as not as hard on our bodies as refined, most of them still contain gluten which is why we choose to avoid all types. We do need carbohydrates, but we don't need it in the form we think we do. 1.5 cups of broccili has the same carbohydrate value as a slice of bread. Fruits & Vegetables contain the top 300 sources of fibre...NOT GRAINS.
6. SUGAR, soft drinks, all packaged products and juices (including fruit juices) and No sweetner!
7. DAIRY all dairy products
LIFESTYLE CHANGES
8. 1 Free day/week – 1 day of your choice, eat what you want, guilt free!!! This will only work to your benefit if you follow the above rules 100% during the other 6 days.
9. Eliminate to most sources of external stress – in your life as possible and SLEEP the most you can. Try to wakeup without an alarm and to go to bed when it’s dark.
10. Don’t over-exercise, keep your training sessions short and intense and do them only a few times per week. Take some extra time off if you feel tired. Consider short and intense sprinting sessions instead of very long cardio sessions.
If it’s in a box, don’t eat it. At the grocery store, visit only the meat, fish and produce sections.
Never get hungry - Never get full
