Getting The Most Out Of The Last 7 Days Of The Challenge

We are coming to the last week of our customer appreciation challenge, and I want it to be your very best.

These challenges are so powerful because they teach you how to bring your very best efforts to your heath and fitness goals.  Body transformation is a creative process, and to bring an imagined goal into reality, you need a structure for success.

Here is a sample success structure for creating your shape including:  eating, training, and recovery.

  1. Plan your meals.  Here is the eating strategy that I am currently using:

On awakening: Water, Freedom Tonic, Coffee with organic heavy cream

Breakfast: 2 eggs, 2 strips bacon, 1-2 cups non starchy vegetables cooked in pastured butter or coconut oil. 2T salsa, 1/3 avocado.  I make sure to cook enough vegetables for lunch and dinner.

Lunch: 3 oz chicken, 2 cups green salad with cucumber, olive oil and vinegar dressing. 1 cup cooked non starchy vegetable (today is yellow squash and cabbage), 2 T salsa, 1/3 avocado.

Dinner: Repeat lunch.

For the next 6 days simply use different proteins like beef or turkey, and different vegetables like broccoli or asparagus.

Note that I am leaving out my usual serving of fruit for these seven days.

2. Plan your training.  If you are a Gordon Studio member, all you have to do is come to class at least 3 times during the week.  For those of you who aren’t in Sonora, I recommend 2 resistance training sessions, and one high intensity interval session as a minimum, with an extra HIIT session if desired.  Also, add enjoyable movement like, dance, gardening, window shopping, or yoga.  Just don’t over do it, and end up spiking your hunger.

3. Get to bed.  I believe fat oxidation is optimized when we sleep, and we have excellent research that shows that good sleep helps us manage our appetite: especially for sweets and starches.

Here is a body weight HIIT session for you to use this week, or anytime.


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