DAY 20

POP-UP CHALLENGE

We have 10 more days left of your first 30 days. So to make it interesting and to help you get quick results. I wanted to dedicate this next week to a pop-up challenge. This is totally optional but when I am having trouble getting out of a rut or if I have an event coming up that I need to quickly lose some weight. Then I will do this so I wanted to share it with you so you could try it out too. This all has to do with eating. Your workouts can stay the same or you can back off the hard workouts and just do cardio these days. I usually will just do 60 mins of empty stomach cardio in the mornings and then if I feel up to it I will do another 30 minutes of cardio before I eat dinner.  This might get boring to you but this is what gets quick results and helps you to shed the last bit of water weight before an event. 

 

My advice is try it 1 day and if you do well then try to go another day for 2 days in a row. Then 1 day back to your normal eating routine. If you like this way of eating you can continue for every day of the week and only eat other foods when you go out for date night or an event. When following this plan I will make sure to weigh myself the day before I start and then every morning I am following this plan. My personal average has been that I will lose almost 1 lb. per day doing this. I don't follow this plan daily. This is mostly just to lose weight quick for an event or to fit into those jeans or dress. 

**This is basically a low-carb diet. There are carbs but they only come from fruits and vegetables. This is also low to no dairy and no wheat. Dairy and Wheat can cause unnecessary bloating and if you have an auto-immune issues then Wheat may not be good for you because of the inflammation it causes. 

** If you choose to do this. After you've completed a day or two check in with the group and let us know how it's going. 

What a day of eating looks like: 

1. Wake up early to do empty stomach cardio. This will be dependent upon what you have going on for the day. I personally wake up at 4:30am sometimes 5am. 

3. BREAKFAST (MEAL 1)

Right after cardio I will eat breakfast. I normally have Shakeology for breakfast. Cafe Latte flavor mixed with water and Ice only. If you don't have Shakeology you can have a protein shake with 1/2c of fruit or 

3 egg whites, 1/2c fruit and 1/2c green vegetables. 

2. Cardio for 30-45 minutes on an empty stomach. I will drink coffee or use a pre-workout and then do cardio.  

4. SNACK (MEAL 2)

about 1-2 hours after breakfast I will have a snack. 1 Apple sliced and sprinkled with cinnamon and some stevia in the raw. Drink 1 bottle of water with snack to help you feel full. 

5. LUNCH (MEAL 3)

3 oz. of Chicken 1/2c-1c Green Steamed Veggies (Broccoli Florets) and 1 tsp. of dipping sauce for veggies or chicken your choice. I use regular ranch dressing or a yogurt dressing. Totally up to you. It's only 1 tsp so won't hurt you.  For the chicken I have been loving the Chicken Thigh Strips.  I also use the steamer bags to make things easier with veggies. 1 bottle of water. 

6. SNACK (MEAL 4)

about 1-2 hours after lunch I'll have a snack. This is 1c. of raw veggies and 2 Tbsp. of Hummus. 1 bottle of water.  

7. DINNER (MEAL 5)

1-2 hours later... Again I will have 3 oz. Chicken and 1/2c - 1c. Green Steamed veggies with 1 tsp. sauce and water.  (repeat this meal every 2 hours that you are awake and hungry.) 

Foods to keep on hand for this challenge

Chicken Breast or Thighs

 

Steamer Bags of green Veggies

 

Sauce for chicken or veggies 

 

Hummus 

 

Raw Veggies - Bell Pepper, Radishes, Cucumber, Carrots, Celery

Bottled Water

Stevia in the Raw

Celestial Teas or your other favorite tea to have in-between meals. 

** I will precook the chicken so it's easy to reheat. Same with veggies just for 1 day though. I don't cook for multiple days. 

What eating styles have you experimented with?

DAY 20 COMPLETE!