© 2018 

HUMAN ELEMENT  MIND|BODY FITNESS

PART I of II:

 

GUIDELINES FOR CHALLENGE

 

1. You must exercise EVERY DAY for 30 to 60 minutes.

**If you are not doing a home-based workout program or group classes at Human Element, you should aim to do both resistance/weight training and cardio.

 

2. You EAT CLEAN the whole week. You get ONE cheat meal the entire week. Choose wisely. :)

 

3. No additional cheat snacks. Be honest!

 

4. No alcohol for the week.

 

5. You must report daily on My Challenge Tracker (I will send the info upon receiving email address). Post exercise time, food pics, comments, questions, struggles, and triumphs....anything! We’re in this together guys and I’m here with you all the way!

 

6. Prior to starting the challenge, take your measurements (waist, hi/lo hips, upper arms, thighs) AND pictures (front, side, back). You don’t have to post them, but you do have to take them. We want to know your success and how your body is changing! Don’t miss that event!

 

PART II of II:

 

EATING CLEAN DEFINED

 

1. Your body needs to be fueled properly! You may eat 4 to 6 small meals per day, ideally breakfast, snack, lunch, snack, dinner, and possibly another snack (depending on how early you eat dinner). That means that you are eating every 2 to 3 hours.

 

2. Calculate your daily caloric needs here: https://www.bodybuilding.com/fun/macronutcal.htm (put in Fat Loss for Goal)

You will notice less intake of food, but you should never feel like you are starving!

 

3. If you are required to follow macronutrient intake, follow approximately a 40% carbs, 40% protein and 20% fat diet. For those of you doing carb managing or following a special plan for diabetics, that’s fine, of course! Please make sure your meals are balanced!

 

4. This is the real challenge part: We are eating from the top two tiers of Michi’s Ladder (available upon sign up). That means that you cannot have bagels for breakfast nor frozen yogurt for a snack. Top 2 tiers only!

 

 

If you adhere to these guidelines, you will see changes!

Try to avoid little slips here and there, but if you fall, pick yourself up again!

It’s consistency and not perfection that gets you to your ideal body!

 

Are you ready?? Its just one week! You got this!! Send us an email at studiohumanelement@gmail.com to be added to the group.

 

<3

Indra

7-Day Eat Clean Jumpstart Challenge! - July 24th - 30th

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