Ok Achieve Challengers, we are two weeks into this already, how is your progress? See below for your next week's focus!

1. 4-weeks left
2. 6-week "Get Focused" Challenge with support for the areas YOU need
3. Week #2, this week you focused on getting clear about your goals and making plans to address them daily. Week #3, this week we hunker down and prioritize your goals. DO NOT let anything get in the way. You have more control than you think!

4. Week #2 Mantra - LIFE IS ALWAYS MORE FUN WHEN I AM PREPARED
5. Week #3 Mantra - I DON'T' HAVE TO GO FAST, I JUST HAVE TO GO

HERE'S THE DEAL

A few clients asked that I give a sample meal plan based on the "formula" from last week's email. The key with this is to pull out a lot of your starchy carbs that are NOT around your workout and replace them with non-starchy veggies and healthy fats. Substitute foods and serving sizes as needed. This really works, enjoy!

Here is a "formula" for lunches AND dinners:

2 cups of non-starchy vegetables, like lettuces, bell peppers, broccoli, etc. (see list below)
100-200 calories of fats, like avocado, cheese, oil etc.
4-5 oz of protein like chicken, tofu, beef, fish, etc.

Pre-Boot Camp

1 serving protein powder in water OR 1/2 cup egg whites
1 serving berries/apple/pear OR 1-2 rice cakes

Breakfast - Post Boot Camp

1 serving protein powder in water OR 1/2 cup egg whites
1 slice gluten free OR sourdough toast
1 Tbsp almond butter

Mid-Morning Snack

1/2 cup carrot sticks
1 serving hummus

Lunch

1-2 cups sauteed non starchy veggies
1/4 of an avocado (2 oz)
4-5 oz grilled chicken

Mid Afternoon Snack

1/2 of a medium apple
1 Tbsp Almond butter

Dinner

1-2 cups roasted zucchini
4-5 oz meat protein OR a non-meat protein
1/4 of an avocado (2 oz)

1 gallon of water

HERE'S WHAT I DO

Ok, so I follow the above pretty closely BUT I have found that if I do not have a starchy carb for dinner, I do not sleep well. See a sample day of my daily meal plans below.

Breakfast (4:30 am)

1 cup egg whites
1/4 avocado
1/2 cup sauteed tomatoes
1 serving Spark

TEACHING BOOT CAMPS

Early Morning Snack (6:30-7am)

RTD Orgain protein shake in water
1 small apple

Late Morning Snack - Pre-Workout (9-10 am)

1/2 of a Kodiak Protein granola bar
1/2 serving Spark

WORKOUT - Lift with 20 min treadmill walk after @ 3.0-3.4 MPH @ 6-10% incline

Lunch - Post Workout

1 Kodiak Protein Waffle
1 serving whipped cream (c’mon I gotta live a little)
1 serving sugar free syrup
1/2 cup egg whites

Mid Afternoon Snack

RTD Orgain protein shake
1-2 cups non starchy veggie (whatever I have cooked, right now it is zucchini & red bell peppers)

Dinner

2 corn tortillas
5 oz taco turkey meat
sprinkles of...tomato, lettuce and low-fat sour cream
1/4 of an avocado (2 oz) OR 1 Tbsp guacamole

1 gallon of water

*Note, the starchy carbs are bolded above

**Note, I am also eating a “no bean” beef chili AND a high meat beef stew I made in the slow cooker, so there is LOTS for the week.

FAQ

A vegetarian client asked me this week, "what would be the most optimal meat protein to include" in their meals IF they were going to add meat protein. They commented that even though they lost weight, most of the wight was MUSCLE weight NOT fat. Yikes! I always go back to the fact that you MUST eat what you like. Grilled chicken is a great choice BUT if you do not like grilled chicken, do not eat it. This client opted for chicken thighs. We discussed that this darker meat has a slightly higher fat content and that she would need to make sure to be mindful of the other servings of fat in her diet to AVOID overeating "healthy" fats. This is easy to do, so be aware of your fat servings. Another protein choice was salmon. GREAT, plan in advance and know your fat intake. Even a good thing can be overdone.

6-WEEK "GET FOCUSED" CHALLENGE

If you missed this last week...Non-starchy Vegetables for Volume