Welcome to day 1

Good morning everyone and welcome to day 1!

If we have not met for measurements yet lets find a time to meet today or tomorrow.

*If you have a gmail.com email address and tried to email me this weekend I might have not received it. The problem seems to be fixed now so please re-send or email my gmail account swinters30@gmail.com* Sorry for the inconvenience.


CHALLENGE Recommendations:
Do Not Consume
 Gluten
 Dairy
 Alcohol
 Wheat
 Pop
 High Fructose Corn Syrup
 Refined Sugar
 Deep Fried items

Workout 4-5 times per week

Drink at least 80oz of H2O per day

Take a fish oil and multi vitamin daily

You can eat:
 Protein (meat, fish, eggs, powders)
 Nuts (all)
 Fruits
 Vegetables (you can eat potatoes, just try to limit to 1-2 per day)
 Legumes (peas, beans)
 Brown Rice, Quinoa, Oats, Barley
 Most condiments/dressings (just read labels, no soy sauce, it contains gluten)

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Here are a couple example days:
Example Day 1
Breakfast - egg omelet with spinach and peppers
Snack - carrots, celery and peanut butter
Lunch - Lettuce wraps with tuna, pickles, olive oil mayo and a side of grapefruit
Snack - rice cakes and turkey
Dinner - chicken breast, brown rice, broccoli

Example Day 2
Breakfast - protein/fruit smoothie
Snack - almonds
Lunch - Spring mix salad, salmon, avocado, apple
Snack -  hard boiled eggs
Dinner - grilled pork, quinoa, asparagus and sweet potatoes

Good luck today, the first 3-4 days are the hardest.  Let start some good habits this week!