Fit For Life Solutions

6weeks

Welcome to the 6-Week Body Transformation Contest resource page! We’ve just set this page up for you so you’ll have the tools to dominate the contest and get the best results possible over the next 6 weeks!!

Below are the teams FACEBOOK groups!  Make sure you get on your team by clicking one of the links below and hitting the “Join Group” on the top right of the page after hitting the respective link for your team!

(If you came in to the contest late, or are missing on this list for any reason, just e-mail forrest@fitforlifesolutions.com and let me know.  Thanks!)

Please excuse any miss spellings.  Our volunteer admin had to go off of my sloppy handwriting.  ;  )

Here’s a video to get started with!

Here’s a video on how to do the interval training (cardio)…

…And here’s an inspirational video interview by one of our bootcampers so you can see for yourself what’s possible in 6 weeks!

Watch this video to see how to get started with Food Logs. Did you know the people who food log in our program show far more success than those who don’t. That’s because fat loss is 80% nutrition!

Customized Nutrition Program

3-Step Customized Nutrition Strategy

1. Choose a portion of 1 from each category to make a meal.  Make all your meals on a Sunday, pack in tupperware, freeze and refrigerate to prepare for the week.

2. Eat 5 to six small meals per day, and log your meals at www.myfitnesspal.com.

3. Choose 1 day out of the week as your “cheat-day” where you can eat your favorite foods guilt-free.  This is your reward to yourself for your hard work at weeks end!

Portion Sizes

A portion of pasta or brown rice should be about the size of your fist.  A portion of meat is the size of your palm.  Pair up a portion of carbs and protein with each meal.  If you eat the correct portions you should be hungry about 3 and 1/2 hours after you eat.  Make the necessary changes to adjust for your metabolism.

SAMPLE Day:

Breakfast - 3 eggs omelette (1 yolk), oatmeal, banana or blueberries

Snack #1 – 8 almonds and 1 large apple

Lunch – Tuna sandwich (onions, lettuce, tomato, wheat bread, light mayo)

Snack #2 – Low-fat cottage cheese w/ strawberries

Dinner – Sliced chicken breast, on whole wheat tortilla, with fresh salsa

Snack #3 – Chocolate Protein shake w/ blueberries

Beverages

• Water or sparkling water w/ a lemon slice
• Green tea or coffee
• Fat-Free Milk
• Coconut water
• Half-glass of juice occasionally
• NO ALCOHOL EXCEPT ON CHEAT DAY.  (yes…wine counts, too!)

Condiments and Flavor Foods

• Organic Marinara Pasta Sauce
• Honey (in small amounts), Stevia (all-natural sugar substitute), Cinnamon
• Organic Mustard
• Salsa (great on just about everything!)
• Hot Sauces (all natural)

Essential Fats 

*IMPORTANT – Make sure to have 1-2 servings of essential fats per day.  This can be from fish oil supplements, avocados, extra-virgin olive oil, walnuts, salmon, flaxseed oil, etc.

Accountability

-Show your personal trainer your food log at the start of each week to stay on track.

-Join the Fit For Life Solutions Food Loggers Group on Facebook to stay motivated and help motivate others!

If you prefer to follow a more strict meal plan, visit this link to find our 1,300 to 1,700 calorie meal plans.  Most women can follow the 1,300 plan, and most men can follow the 1,700 plan.

http://www.fitforlifesolutions.com/21dayfatloss/

Make sure to check back with us later…We’ll be adding more resources soon!!