The Program Deets!
First things first, let’s make sure you’re set up for success!
✓ Check List
Week 1 is dedicated to getting our ducks in a row 🦆🦆🦆 Please make sure you have the following items accomplished:
- Download Slack
- Review Food List (below)
- Take your Measurements
- Have your scheduled call with us
Let’s Get this Party Started
The plan made for you!
Keep it Real
Week 1 will be mainly focused on the “Keep it Real” part of our program. Your only goal this week is to adhere to the FOOD LIST (below) as much as possible. Don’t worry about how much you’re eating (just yet). Our list is comprised of all-natural, minimally processed food that mainly come from nature (aka real food).
By week 2, you will have received your personalized plan, which includes your specific portion sizes.
Your portions are customized based on your goals, so adhering to the amount for the remainder of the program is very important!
You will be required to track your intake through pictures. All pictures must be loaded into Slack under the #foodlog channel. Your coaches will review them daily and give you specific feedback on a weekly basis.
You can’t improve what you don’t track.
There is a lot more going on in your body than just pounds lost! Girth measurements are a great way to track progress in regards to body composition changes.
This portion is OPTIONAL. Weigh yourself only if you feel like you have a healthy relationship with the scale. If not, then simply don’t do it. Weighing yourself should not be a source of worry or stress. If it does, then don't worry about it! If you are going to, wear similar clothing and weigh yourself at the same time of day every time you weigh yourself to get the most accurate number.
Directions: Use a non-stretchable tape to measure the places on your body. Keep your tape measure parallel to the floor and close to your skin for the best results.
2. Arm (largest part of the arm between armpit and elbow)
3. Forearm (largest part)
4. Waist (smallest part)
5. Thigh (largest part)
6. Calf (largest part)
We’ll send you a form via Slack on a weekly basis to input your measurements.
Seeing ourselves through a different lens.
Take your photos before and after the challenge in the same place with similar lighting, wearing similar clothing, at the same time of day, in the same poses. This will help highlight the changes to your body composition over the course of the challenge.
3. Side (take the same side each week)
Once you have access to our Slack channel, you can upload progress pictures in your folder.
YOUR MEASUREMENTS AND PHOTOS WILL BE PRIVATE. WE WILL NOT SHARE ANY INFORMATION WITHOUT YOUR PERMISSION.
Make a commitment to build a diet rich in healthy, nutritious foods.
This means cutting out processed foods, added sugars, and alcohol (eek!) In their place, add fresh vegetables, fruits, nuts/seeds, some starches, lean proteins, and good fats.
Making these changes will affect other aspects of your life, not just physical (although you’ll notice that too!) Your energy level, mood and sleep will all improve. And soon enough, good habits will form and you’ll realize you don’t need unhealthy foods in your life to feel fulfilled.
Ready to dive in? Make sure to check out the approved food list.
No scales or counting calories here! Here’s a guide on what 1 portion size of protein, veggies, carbs, and fats should look like. You can apply this method once you receive your personalized plan.
Using Slack as a collaboration tool will help us keep you accountable. It’s an easy way to stay connected with the coaches and also other participants.
There will be individual slack threads between each participant and the coaches. This is where you will enter your weekly measurements and progress photos. It’s also where Cheryl will send you weekly intake feedback based on your food logs.
If you have any any personal questions or concerns you’d rather not share with the group, feel free to use your individual thread.
There will be multiple group threads that serve different purposes.
#foodlogs - Will be where you enter your daily meals. Not only will we be using this to keep track of your intake, but also it’s great to see other participants meals for ideas and inspiration.
#recipes - If you run out of ideas, you can reference this recipe thread. Feel free to add some recipes as well!
#resources - Easily access the APPROVED FOOD LIST and PROGRAM DETAILS PAGE if you need a refresher.
#general - Questions, shares, comments, announcements…this thread is a free for all!!
The Extra Fun Stuff
Every week Janet will put out a new challenge aimed to help kick those old bad habits and create better ones to help you achieve long-term success.
Win Weekly Prizes!
Every week we’ll award weekly prizes to stand out participants! Find out more details as we progress through!
There you have it, your 6 weeks in a nutshell! Remember, we’re here to help, so if there’s anything that is unclear, message us on Slack anytime!
Can I eat only these foods?
This list is the most common foods that are applicable for each category, however, if you have a question on a specific item and it’s not listed, just ask!
What about special occasions?
Eating the nutrient-dense, whole, unprocessed foods of our bootcamp will give you the best results the fastest. However, we understand that life circumstances don’t always lend themselves to being rigid. If you deviate from the food list during this challenge, do it for a purpose: plan for it and hold yourself accountable. In your daily food log, write down the purpose for your cheat item(s) if you consumed them at the bottom of the entry field screen.
Can I not eat out?
No! We definitely want you to be able to eat out if you find the urge to or need to. The key is going to be in the planning - if you can suggest restaurants that have some entree items that are comprised of items on our list, that usually helps frame the meal. You can also request information from places in advance to get a better idea!
Why are grains included in this 6 weeks?
If you do not have any allergies or autoimmune disorders, grains can be incorporated into your diet just so long as they aren’t the pillar of your meals. We want you to be able to have a healthy relationship with whole, unprocessed versions of whole grains if you choose to incorporate them in your diet.
Most lean meats are listed. Can I have fatty meats?
Yes, you can have fatty meats, but our preference is to go for the lean variety (90% or better). If you do consume fattier cuts of meat, be cognizant of other fats you are consuming.
What about supplementation?
Supplementation isn’t necessary for this challenge. If you choose to supplement with a daily multi-vitamin or other micronutrients, awesome! If you normally supplement your workouts, the approved items for this challenge are listed on our foods list.
What about snack foods?
Rather than thinking of foods as “snack” foods vs. “meal” foods, think of all food as an opportunity to eat. No, that doesn’t mean that you need to snack on only vegetables, but try different combinations of items that may satiate that “snack craving.” One example would be to pair up a hard boiled egg with some dehydrated beets with a handful of almonds. You could also do yogurt with berries and almond butter. For more ideas on snacks, reference our website or Facebook group for some ideas!
Can I make Paleo versions of desserts if they contain the items on this list?
The truth of the matter is, many of these alternatives still include a lot of sugar and not a lot of nutrition. Rather than creating a “clean” version of a common dessert, try to think of different configurations of the foods you have approved on the list. For instance, bake a sweet potato, add some almond butter, and some cinnamon/nutmeg. Have this as part of your dinner and make it the “dessert” component. For more ideas like this, reference our website or Facebook group!
What about bars?
Our preference is for you to eat a full meal rather than a bar. However, we understand that there are circumstances where you’re in a bind and absolutely need to have something! If this is you and you know your lifestyle is prone to this, it’s better to be prepared than not. Some good bars to get are Rx Bars (egg whites, almonds, dates) as they have a good amount of protein, fat, and carbohydrate in each. Larabars are also ok, however, they are a lot higher in sugar and contain much less protein. If you consume one of these, make sure to pair it up with some protein you have on hand (i.e. cottage cheese or yogurt may pair well).
This is a lot of food. I'm not hungry. Do I need to eat all of it?
Depending upon what your diet looked like before this challenge, the first two weeks may be a transitional period. If you are used to more processed, higher sugar foods, you will likely feel bloated with volume of food you’re eating. The foods you’re consuming are nutrient dense, but not necessarily calorie dense, unlike diets that are high in processed foods, which is often times calorie dense and lacking in nutrients. The first few weeks will likely be a loss of water weight and then your body will adjust to the new way of fueling yourself. So yes, please eat as much as you can of the good stuff :)