4 Week ChallengeThe 4 Week Challenge is short and intense. To get the most out of it you have to be prepared to put in the
HARD WORK. We will provide you with all the tools you need to succeed, the rest is then up to you. Make a commitment to yourself for the next 4 Weeks and enjoy the transformation that will unfold. |
DETOX |
WHY DO WE START WITH A DETOX? The first few Days are Detox Days. They are days that are full of fruits and vegetables and it is designed this way to help clean out your system and get you in the right head space to change your lifestyle and diet. It will also kickstart your metabolism and help your body adjust to a more active healthy lifestyle. This week the meal plan is very high in fibre so you may experience some bowel changes. We urge you to drink lots of water and if you can, the addition of a squeeze of lemon into your water will help flush out your system. If you currently eat lots of sugar and highly processed foods this week may be very challenging for you. Our bodies react in different ways to a detox so you may experience withdrawals from the sugar and processed foods. These withdrawals are normal and should subside after the first few days. If you have any underlying health issues, dramatically changing your diet can exaggerate these. Even though you may be changing bad eating habits to good the body can react to these changes and if you experience any symptoms or illness we urge you to seek medical advice and stop the program immediately. |
OPTIONAL JUICE DAY |
Fresh juices provide plenty of fresh natural sugars, salts, enzymes, electrolytes, vitamins, minerals, trace elements and probiotics, all in their appropriate proportions, and they can help with the rebuilding your body's vitality and health. Because juices require minimal digestion and are readily absorbed into the system, they do not put strain on your digestive system, which leaves the body's energy available for the cleansing and rebuilding.
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Disclaimer
Please read this disclaimer and understand that this program is for information purposes only. The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counselling. This is a Nutritional and Exercise Guide only. As such, the information should be used in conjunction with the guidance and care of your physician. You must consult your physician before beginning this program as you would with any exercise/nutritional program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time in this challenge, then you are agreeing to accept full responsibility for your actions. By utilizing the nutritional guidance and exercise strategies contained herein, you recognize that despite all precautions on the part of Yeppoon Jungle Gym and the staff, there are risks of injury or illness which can occur with any program and you assume such risks and waive, relinquish and release any claim which you may have against Yeppoon Jungle Gym, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of this nutritional guide and exercise program for personal use.
*IMPORTANT: This program is copyrighted and to copy, share, or reproduce is in violation of the law and prosecution will be enforced.
The Meal Plan
The 4 week Meal plan is Basic and Simple. If you have certain food preferences then you can change it to suit. Just remember to change a protein source for a protein source etc. Don’t add extra’s and if you don’t need to have the snacks then you may cut them out. Most of the meals are very basic and plain. To add flavour and to keep things interesting just add your favourite spices or a squeeze of lemon/lime juice. Most Breakfast and Lunch recipes are for 1 person but dinners are usually for 4. If you are only cooking for one then your more than welcome to have leftovers for the next nights meal or for lunch. Changing the meal plan to suit your lifestyle will make it easier for you to stick with and get results.
The 4 week Meal plan is Basic and Simple. If you have certain food preferences then you can change it to suit. Just remember to change a protein source for a protein source etc. Don’t add extra’s and if you don’t need to have the snacks then you may cut them out. Most of the meals are very basic and plain. To add flavour and to keep things interesting just add your favourite spices or a squeeze of lemon/lime juice. Most Breakfast and Lunch recipes are for 1 person but dinners are usually for 4. If you are only cooking for one then your more than welcome to have leftovers for the next nights meal or for lunch. Changing the meal plan to suit your lifestyle will make it easier for you to stick with and get results.
MEAL PORTIONS
Deprivation is the devil, but large portions will also stop your progress. When there is no measurement given beside a meal, here is a portion guide for you;
Greens: Consume a salad or raw veggies the size of both hands put together, like a cup.
Meats: Fish, poultry, and lean meats are the size and thickness of the centre of your palm.
Healthy fats: Eat a serving of extra-virgin olive oil, cheese, nut butter, nuts, salad dressing or seeds the size of two thumbs.
Fruits: Measure a serving of fresh fruit the size of your fist.
Free Meal - Although we are on a challenge we still need to enjoy our food. A Free meal is there for you to have if you need it. These are there for times when you may have visitors, dinner plans etc. I haven't programmed the Free meal into the meal plan but these can be had once a week on whatever day or meal to suit your lifestyle.
Free meals are just that - One Meal. This is not a pass to go nuts and eat an entire smorgasbord of food!!! The Free meal is so you can choose to enjoy a healthy meal that is not on the meal plan.