More Challenge Details

Let me know if you still need a time for measurements! 

Recommendations for the 30 days:

1 serving of alcohol per week

No eating 2 hours within bedtime

No high fructose corn syrup (can be found in soda, BBQ, ketchup and others)

Workout every day for at least 15 minutes- even if its a walk or cleaning

Low gluten, No bread, pasta, cereal

Dairy 1 time a day max

7 servings of fruits and veggies daily

Drink 1/2 your body weight in ounces of water per day

Eat protein at least 3x per day

In the spirit of planing ahead here is my grocery list for the first week of the challenge:

(It may look like a lot of food but it should last us a little over a week and Adam my husband eats a lot of food)

• Costco:
• organic spring mix
• organic apple slices
• Parker's farm peanut butter
• organic whole milk (for Addison)
• bananas
• organic frozen kale (for smoothies)
• organic chicken breast
• nitrite free turkey lunch meat
• nitrite free brats
• bottled water
• olive oil
• coconut oil
• sea salt
• mango salsa
• bean/corn dip
• organic gluten free corn chips
• organic eggs
• organic marinara
• Broccoli
• Cauliflower  

• Whole Foods:
• organic rice milk
• asparagus
• organic kale (for kale chips)
• Nordic Naturals Omega 3 fish oil pills
• mixed nuts
• pickles
• tuna
• celery
• sweet potatoes
• lemon
• black beans
• Turkey jerky
• brown rice noodles
• quinoa
• brown rice
• shrimp
• ground turkey

• Target:
• Mustard
• Red hot
• High Fructose corn syrup free BBQ sauce
• Rice cakes
• popcorn
• Larabars or Cliff Kit Bars
• olive oil mayo 
• Powdered peanut butter
• Vinegar
• Truvia

• Life Time Online:
• Grass fed chocolate whey protein
• Multi Vitamin
• Chromium
• Vitamin D

You will see somethings organic and somethings not organic.  I try to eat good, whole and clean foods. There are certain foods that I will only buy organic and others that I don't.  A good thing to know is the dirty dozen:

Here is also a great food list to follow:

Lastly, here is a reminder of our weekly challenges!

Some need to be done all at once. Some can be broken up throughout your day.  If you have an injury/ailment that prevents you from an activity let me know and I will give you a modification. 

Week 1- 

Initial measurements  

walk/run/jog/bike/elliptical 30 minutes each day, focus on relaxing and debriefing your day during the cardio activity

Week 2-

All about abs

no dairy at all this week and complete the AB circuit I will send out daily

Week 3-

Legs! 

100 squats or lunges or stairs or 100 seconds worth of a wall sit daily.  Eat at least 5 servings of low carb vegetables daily. 

Week 4-

Arms! 

100 push ups per day. They can be modified on a table/chair/wall and broken up throughout the day. Avoid caffeine this week, its only 1 week! 

Week 5-

Final measurements and tabatas

60 seconds jumping jacks, 30 seconds plank and repeat for 5 minutes. Then 60 seconds lunges and 30 seconds push-ups and repeat for 5 minutes. Perform daily. No gluten at all this week. 

Any questions?  Let me know.  There is still time to sign up, invite friends, family and co-workers.  It will be easier to be successful if you have support!