6 Weeks $60

The program is simple. Eat clean, control portion size, drink a lot of water and exercise. You will lose weight but more importantly feel great. The objective is to change what you eat and not necessarily generate extreme weight loss. Eating is a state of mind and should be to fuel your body. Remember when your tired or over worked that muffin or cake looks great and probably tastes great too but after 30 seconds, the taste is gone and you did more harm than good. Take long term gains over quick, feel good, tasty moments. Control the food urges.

 

Rather than just providing recipes and put people on crash diets that never stick, we just use our simple four principles.

 

Principal 1: Prep food

Principal 2: Only eat ingredients from the earth. No added sugar or sodium.

Pricnical 3: Drink a lot of water

Principal 4: Exercise at least 4 days a week

 

The six week challenge will push you to adapt to eating non-processed foods, in moderation to achieve a more healthy body, mental state and gain a sense of confidence. The basic rule is anything that comes from the earth, its safe to eat. More specifically our meals will focus on 30% protein, 30% friendly fats and 40% simple carbs. However the first week will be a paleo detox with lots of fresh fruit to flush your system.

 

This program includes both exercise and proper nutrition to be effective. Your participation in both aspects of the challenge will determine your outcome. Even if the exercise is walking, it counts, but ideally engage in exercise where your heart rate is elevated is the best calorie and fat burn. Circuit or high cardio training will result in more calorie burn and if your diet is in check, weight loss.

 

So what will be your outcome? The idea is to reduce your increasing your physical and mental wellness. It's amazing what health diet and  increased strength and endurance will do to your pischke. Ideally after the six weeks you have a foundation to build a new healthy life and can slowly add other whole food ingredients in your diet.

 

The Fit for Fall Clean Eating Challenge includes the following services:

• Weekly meal plans with individual customizations

• MyfitnessPal eating plan review tracking caloric, fat and sodium intake

• Tweaking each individual clients weekly diet based on previous week levels

• Coach, reference source and motivation support via text or phone and facebook page

• Two small group, 1+ hour in gym classes

• Shopping list

• What to eat...and not to eat

• Ingredient tips and tricks

 

Where do I Train?

The exercise will commence at the agreed upon time at 2 Pillsbury Street, Concord, NH, Lower Level. At that time we will provide a fitness analysis to customize a workout plan to match your body type, physical aptitude, injuries and requested goals that can be executed at your home or a commercial gym.

 

We will incorporate various forms of exercise such as cardio, weight lifting, core and flexibility training. Ideally you perform basic stretching at home. Popular stretch techniques such as touch your toes for hamstrings, soccer stretch for quads as well as rotations for groin, neck and shoulder should be done daily.

 

While this primarily is an eating challenge, we will not leave you to your own devices, so we have included two (2) small group fitness classes throughout the six weeks as well as weekly challenge assignments or events (e.g. meet at track for run).

 

If you're looking to hit the pendal and optimize the six weeks with one-on-one personal training it can be purchased online via PayPal at https://www.paypal.me/nhstrengthnutrition or via cash or check.

 

Each one hour personal training session is $59 or $250 for five sessions or ask about our monthly programs. Each session includes free nutrition guidance. The $60 registration payment to join this six week challenge can also be made via PayPal, personal check or cash. Make all checks payable to Kim Wesler.

 

OK, so here is the meal and food side of the plan.

 

Food Prep

Prepping for the week is an important aspect to the success of any life eating plan. People are so busy with all the daily distractions and ultimately make unhealthy food choices. Cutting up and preparing food will save you from mistakes.

 

• If you want to be a successful clean eater and like the benefits, then it has to be a lifestyle choice.

• Family - try to incorporate other family members in eating the same healthy meals you prepare.

• Plan out weekly meals and shopping list. Naturally you will be called after hours or early to a meeting, bbq or travel assignment. Make sure you plan your meals for the day the night before. Pack your meal and any snacks you may need.

• Pick a staple food that you can have with each meal. I love and eat a lot of eggs.

• Try not to eat 1 hour before you go to bed.

• Make sure to eat something in the morning to kick start your metabolism. If you don't like eating in the morning, a smoothie or shake may work. We find it's easier to drink breakfast sometimes. A glass of water first thing in the morning is important.

• Water vessel - buy or use a water bottle that you can constantly fill up, thats easy to drink out of and does not have a lot of parts (straws, weird caps). Allows you to control and measure, the amount of water you intake.

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