NUTRITION

*USE THIS GUIDELINE FOR results LADIES!

• COOK ALL FOOD AT HOME NO STORE BOUGHT OR PRE-MADE
  
• USE ZERO CALORIE SPRAY NO OILS TO COOK
• MAKE FOODS TASTY BY SEASONING OR USING SUGAR FREE AND FAT FREE SAUCES!
• WORKOUT AS MUCH AS YOU CAN!  CARDIO AND STRENGTH TRAINING
• We  WILL BE POSTING  VIDEOs periodically (check here frequently) BELOW WITH SOME HELPFUL INFORMATION!
• GOOD LUCK ladies, REMEMBER ITS CONSISTENCY, dedication, FOLLOWING AND GIVING IT 100%!!!!

SAMPLE BREAKFAST 1:

EGG WHITE OMELETTE (add veggies if you want)
1/4 CUP OF OATS WITH 1/4 CUP OF FRUIT
COFFEE (BLACK OR ZERO SUGAR CREAMER) (USE STEVIA OR ZERO SUGAR SUBSTITUTE IF NEEDED)

SAMPLE BREAKFAST 2:

PROTEIN SHAKE WITH 1/4 CUP OF FRUIT BLENDED

EZEKIEL TOAST ( X2 ) WITH A LIGHT SPREAD OF AVOCADO
1/2 APPLE
COFFEE (BLACK OR ZERO SUGAR CREAMER (USE STEVIA OR ZERO SUGAR SUBSTITUTE IF NEEDED)

SAMPLE BREAKFAST 3:

1 ZERO FAT GREEK PROTEIN YOGURT SERVING
1/4 CUP OF OATS WITH 1/4 CUP OF FRUIT
COFFEE (BLACK OR ZERO SUGAR CREAMER) (USE STEVIA OR ZERO SUGAR SUBSTITUTE IF NEEDED)

SAMPLE LUNCH 1:

GRILLED CHICKEN SANDWICH ON EZEKIEL BREAD OR WHOLE GRAIN BREAD
WATER OR ZERO CALORIE SODA

SAMPLE LUNCH 2:

LARGE SALAD WITH CHICKEN, SHRIMP OR FISH OF CHOICE (GRILLED NON BREADED)
FAT FREE DRESSING OF CHOICE
FRUIT OF CHOICE 1 SERVING
WATER OR ZERO CALORIE SODA

SAMPLE LUNCH 3:

PROTEIN SHAKE WITH 1/4 CUP OF OATS AND 1/2 CUP OF CHOICE OF FRUIT

SAMPLE DINNER 1:

LEAN MEAT OF CHOICE 5-8 OZ (cHICKEN, fISH, sHRIMP, TURKEY, PORK) MUST BE LEAN MINIMAL FAT LOOK AT LABEL!
ON A BED OF LARGE BED OF SALAD AND VEGGIES!
CHOOSE A DRINK FROM THE DRINK LIST BELOW

SAMPLE DINNER 2:

LEAN GROUND CHICKEN BURGER MADE FROM SCRATCH NO PRE-MADE, ON Romaine Lettuce wrap!
AIR FRIED SWEET POTATO FRIES MADE FROM SCRATCH ( JUST CUT THEM UP) no oil! (serving size should be no more than the size of your hand.
or take a small sweet potato and mash it up with zero calorie spray butter and cinnamon  "sweet potato mash"
ZERO SUGAR KETCHUP AND CHOOSE A DRINK FROM THE DRINK LIST BELOW

SAMPLE DINNER 3:

LEAN GROUND TURKEY CHILI MADE FROM SCRATCH! (JUST THROW TOMATO SAUCE, SEASONINGS GROUND TURKEY IN A POT AND MIX IN VEGGIES, BEANS AND ENJOY!
or healthy pizza
2 SLICES OF EZEIKEL TOAST WITH FAT FREE CHEESE MELTED ON IT with thin slices of tomato and fresh garlic!

SAMPLE SNACKS:

1 RICE CAKE WITH 1/2 TEASPOON OF natural PEANUT BUTTER  or almond butter
1 APPLE
1 GRAPEFRUIT
1/2 AVOCADO WITH A SIDE SALAD (JUST GREENS)
1/2 SWEET POTATO
1/4 CUP OF ALMONDS OR CASHEWS
1/2 CUP OF ANY BERRIES
VEGETABLES (NON STARCHY) AS MUCH AS YOU WANT

DRINK LIST:

WATER (DRINK THIS THROUGHOUT THE DAY) AT LEAST A GALLON!
ZERO CALORIE SODA OF CHOICE
NON SWEETENED ICED TEA OR HOT TEA
BLACK COFFEE OR WITH ZERO SUGAR CREAMER
ZERO CALORIE FRUIT OR VEGETABLE JUICES

FITNESS

*Fitness is important and must be combined with great nutrition in order to see the maximum results!

• A combination of weights and cardio should be done at least 4-5 per week (more can be done if you really want to push and see a dramatic change)
• make sure that your workouts are at least 45 minutes to 1 hour long (again if you do more you will see more results, combined with good nutrition)
  
• this is a competition and for you to see and feel the results maximum effort must be put into the next 8 weeks!
  
• if your not challenged or sweaty that your not doing anything to get the body to respond and get better, push yourself and see the results!
  

WEEKLY COACH VIDEO

****BELOW PICS MUST BE SUBMITTED BY FRIDAY 11:00PM ON 03/11/22 ****
*PICS ARE FOR COACHES TO MAKE SURE THE PARTICIPANT IS FOLLOWING / ACCOUNTABILITY AND WILL NOT BE SHARED.

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