10% GENETICS, 10% PHYSICAL ACTIVITY AND 80% NUTRITION

Let's LOG!!

For two weeks straight I need you to log EVERYTHING that you eat. From that one little hershey kiss to your favorite "healthy" meal, I want to see the RAW and the REAL!! I use MyFitness Pal, however you can use whichever logging site is most convenient for you! 
What's the point of training if your plate ain't right??? Don't forget that what you eat is 80% of your results! Start off simple and change the way you shop! Shop the outside of the grocery store as much as possible to keep your refrigerator and cabinets stocked with healthy and fresh foods!

Hydration Schedule

First, begin by clicking the link below and calculate your water.
Create your hydration schedule. Here's an example of ways to incorporate hydrating fruits in your Hydration Schedule. ​

7AM- 9amWater 
10AM- Fruit
11:00AM- 12:00PM Water
12PM- Lunch, Water, Fruit
1PM-3pm- Water
4PM- Vegetable
5PM-7PM- Water
8PM-Vegetable
9-10PM- Water
Reference the link below for vegetable and fruit, water content. These fruits and vegetables should be used as replacements for any snacks that you may be consuming throughout the day and with larger meals. 

Detox Recipes

Simple 7 day detox. Grab a Gallon jug and drink for seven days. Once your seven days are complete, continue to drink up to one gallon of spring/alkaline water per day. 
Visceral Fat Detox Ingredients:
10 oz. Water
1 tbsp. Honey
2 tbsp Lemon Juice
1/4 tsp. Turmeric

DETOX FOR 3 DAYS STRAIGHT AND TAKE 3 DAYS OFF. THE GOAL IS TO KEEP A PRESENCE OF THIS DETOX IN YOUR SYSTEM WITHOUT YOUR BODY RELYING SOLELY ON CONSUMING IT DAILY. ADD A 1/2 OF GRAPEFRUIT TO YOUR BREAKFAST ON THE DAYS THAT YOU ARE "OFF" THE DETOX. UPDAE YOUR MYFITNESS PAL AND EAT YOUR CALORIES!
Green Juice Detox 
  • 2 green apples, cut in half.
  • 3 stalks celery, no leaves.
  • 1 cucumber.
  • 8 leaves kale.
  • 1/2 lemon, peeled.
  • 1 piece fresh ginger.
  • Sprig of mint (optional)
Pineapple Water Cucumber and Mint Detox Water
  • 1/2 pineapple cut into chunks, or 1 20 oz can pineapple chunks
  • 1⁄3 cupfresh mint leaves
  • 1⁄2 cucumber, peeled and thinly sliced
  • ½ cup ice
Simple Green Tea and Lemon Detox
  • Water
  • 1 green tea bag
  • 1/4th lemon
Mango Ginger Detox Water:
  • 1 inch Ginger Root, peeled and sliced
  • 1 cup Frozen Mango- fresh is fine too
​Tropical Pineapple and Orange Infused Water Ingredients:
  • 1 orange, thinly sliced
  • 1/2 cup pineapple, thinly sliced
Strawberry/Mint and Lime Ingredients:
  • 1 cup strawberry sliced
  • 2 cups of ice
  • 3 cup chilled drinking water
  • A few fresh mint leaves
  • 1 lime sliced
Skinny Detox Water Ingredients:
  • 1 lemon
  • 1 lime
  • 1 grapefruit
  • 1 medium cucumber
  • 1 sprig fresh mint
This detox should be completed for NO MORE than 5 days. You must consume enough water and have a healthy and nutritious diet. If you are not eating as you have been advised PLEASE DO NOT do this detox.
​Lemon Water & Cayenne Pepper Detox Drink Ingredients:
(makes 1 serving)
2 tbsp organic lemon or lime juice
2 tbsp organic maple syrup
1/10 tsp cayenne pepper
10 oz purified water
Dandelion Root Tea Detox
 60 oz of purified water
2 tbsp lemon juice
1 tbsp sugar free cranberry juice
1 organic dandelion root tea bagInstructions
  1. Steep your tea for at least ten minutes then let it cool.
  2. Mix all of your ingredients together and add the tea bag.
  3. Drink the entire mixture all day for 7 days.
  4. If you are drinking the full amount, you will make a new batch every day. The goal is to drink all 60 ounces.
This week focus on minimizing your sugar intake and meeting your first caloric goal! Review the meal plans attached to reference detox eating if you are not already eating for your blood type!

FRESH DETOX
​1 liter of water 
I cup of pineapple 
1 whole cucumber 
1 chunk of ginger 
2 lemons squeezed 

Blend and drink twice per day for 1 week! 
Morning and Evening Detox 
ACV Morning Drink
1 TBS Apple Cider Vinegar
1 Cup Warm Water
1 TSP Raw Honey
1 TBS Squeezed Lime Juice
Mix all ingredients and drink every morning before breakfast

ACV Evening Drink
2 TSP Apple Cider Vinegar
2 TBS Lemon Juice
1 TSP Raw Honey
1 TSP Ground Cinnamon
1 Cup of Hot Water

Warm the water (Not to a boil), add all ingredients, mix well until all ingredients have dissolved and drink after dinner, before you go to bed.
​
**RINSE your mouth with water after your morning and evening drink to prevent tooth erosion caused by ACV. We will only do this for one week.**
MILD DETOX
16OZ WATER
1/2 ORANGE (cut into slices for flavor)
1 KIWI (cut into slices)
SEVERAL BASIL LEAVES (add to your liking)

This is a more mild detox and can be done daily. You will only need to consume 16oz daily for the next 7 days and drink your normal amount of water throughout the remainder of the day.

Let's Pick Up the Pace

Do not begin a meal guide until you have logged successfully for at least 2 weeks. You MUST lean what you are eating first to identify areas of improvement in your diet. Once those areas are are identified, refer to a meal GUIDE for assistance on how to properly model your day!

Macros and Calorie Breakdown

Regan's Recipe Corner

FOOD LIST RECOMMENDATIONS

2022 MEAL GUIDE AND PAIRINGS

2022 MEAL GUIDE

WEEK ONE: DETOX
WEEK TWO: BLOOD TYPE EATING 
WEEK THREE: CONVENIENT MEALS
WEEK FOUR: NO SUGAR
​
Meal One: (2) Vegetable+ (1) Complex Carb+ (1) Protein
Meal Two: (2) Complex Carbs + (2) Vegetables
Meal Three: (1) Protein + (2) Vegetables
Meal Four: (1) Complex Carbs
Meal Five: (1) Protein + (2) Vegetables
Meal Six: (1) Vegetable 

Let's discuss your macronutrient approach to this months' style of training!

List of Important Supplements 
Multivitamin- https://bodynutrition.org/multivitamins-for-women/
Fish Oil/Omega-3- https://omega3report.org/top-products/?gclid=CjwKCAjw8uLcBRACEiwAaL6MSXdxf4mjfF-f6wDbexiHYFgGmAdAnwEJ4kJVgURELJP3tr_SQnQezBoCK14QAvD_BwE
Copyright © 2020