7-Day Water Challenge RENEE’S SIMPLIFIED FITNESS

7-DAY WATER CHALLENGE

FREE E-Book RENEE’S SIMPLIFIED FITNESS 7-Day Water Challenge RENEE’S SIMPLIFIED FITNESS

Welcome to my 7-Day Water Challenge! I’m excited that you decided to join me in your journey to become more healthy by drinking water. I tried to help guide you through this challenge and I have included an easy-to-use tally sheet at the end of this packet.

So, grab a glass, fill it up, and start drinking. Get a friend to do it with you, they can hold you accountable and be a great support system. Time to splash into the challenge!

Created by Renee’s Simplified Fitness EXPECTATIONS

How does this work? First, you will need to friend me on Facebook at https://www.facebook.com/renee.hansen.12 and I can add you into a private Facebook accountability group. Then, when the challenge date begins, you will start following the rules listed in this guide. If you have questions, feel free to ask them in the private Facebook group, if you are questioning it, someone else may too!

Things to Expect • You WILL pee more! Welcome the pee, that is how your body removes toxins and the fat from your cells and body. You will notice the first two days that you are going to the bathroom a lot. After a while your body will adjust to your new water intake, and you won’t have to go as frequently. • Let’s talk poop: You may experience some constipation within the first two-three days. Anytime you change your diet, this can happen, but it will soon pass and you will become more regular with easier to pass bowel movements. • You should have more energy! • You’ll be less hungry. • You may lose an inch or two from your waist. • You may lose weight. • Your skin will become more clear. • You may have less joint pain. • You’ll have less annoying body sweating. (more water = less excess sweat!) • Some of you may become bloated. This isn’t because you are drinking too much water. It’s caused by a lot of G.I. activity now that you have the proper amount of water. This could be causing some gas that is trapped. And it should be temporary.

Disclaimer: I am not a certified doctor or nutritional expert. I am offering this to people who wish to participate to get healthy and fit. If you have any health concerns please consult your physician before you start any health or fitness challenge.

Created by Renee’s Simplified Fitness BENEFITS

Benefits of drinking water • Helps skin keep skin looking good: drinking water clears your skin out, already after one week of drinking healthy amount of water you can see the difference. • Helps to maintain normal bowel function: often water helps to cure constipation problem that is usually a result of dehydration. • Helps energize muscles and prevents cramps & sprains. • Natural headache remedy:dehydration is a common cause of headaches, so before reaching for painkillers, it would be a great idea to drink a full glass of water. • Water helps to control calories: choosing water or non-caloric beverage over caloric beverage helps to trim calorie intake and it is definitely healthier! • Increases energy: helps to concentrate and focus better and to be more alert. Energy levels are boosted as well! • Flushes out toxins: gets rid of waist through sweat and urination and prevents kidney stones and urinary tract infections. • Boosts immune system: drinking water helps to fight against flu! • Good Mood - when body feels good, the mood is on its best as well

Created by Renee’s Simplified Fitness RULES

Rules • Replace all of your unhealthy drinks with water (see the unhealthy drink list, and if you wonder if it is healthy or not, don’t drink it). • Replace all of your unhealthy drinks for 7-Days with water. • You MUST drink 1/2 your body weight in oz. daily. You must drink ALL of it! • You can drink coffee, but ABSOLUTELY NO CREAMER, OR SUGAR! Your coffee must be black and limit to one a day. • You can drink milk, but please limit to 1/2 glass or less than 8 oz. a day. (almond or soy milk as well) • You can drink all natural tea. • You can add fruit to your water. • Get a friend or 2 friends to do it with you!

How much water should I drink daily?

Fill in your weight (in pounds) below and divide by two.

______lbs. \ 2 = ______oz. water daily

Disclaimer: We are not certified doctors or nutritional experts. We are offering this to people who wish to participate to get healthy and fit. If you have any health concerns please consult your physician before you start any health or fitness challenge.

Created by Renee’s Simplified Fitness STOP!!!

NO you cannot drink this while on the 7-Day Challenge: • Soda • Coffee with creamer and/or sugar • Alcohol of any kind • Pretty much anything that comes packaged in a can • Any flavored water (flavor your water naturally with fruit instead)

Created by Renee’s Simplified Fitness DRINK UP!!!

What can I drink? • Water • Shakeology® or any protein drink with a low glycemic index • Natural unsweetened tea (hot or cold) • Black coffee • Non-flavored carbonated water (ie: San Pellegrino, Perrier, La Croix)

Drink menu examples: Water and sliced lemons Water and sliced limes Water and fresh raspberries Water, cucumber and mint leaves There are endless possibilities, try a few and share with the group!

Created by Renee’s Simplified Fitness TALLY SHEET

= 8 oz.

*Based on your weight you may need to add glasses or take some away.

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7:

Created by Renee’s Simplified Fitness MEALS & FITNESS

What should I eat? Please understand this isn’t a full nutrition challenge, but rather a baby-step toward eating and drinking better. If you are looking for a complete package of fitness with a step-by-step meal planner, please contact me at [email protected]. We can work together to find a program that will fit your needs and help you to reach your goals.

If you are wanting to incorporate better food intake with your water challenge. Here are some tips that I would recomend: • Drink half your body weight of water in oz. • Have a Protein for breakfast (size of your fist) • Eat 5 times a day – try for every two hours • Have a salad with protein and oil and vinegar for lunch • Healthy supper: Lean protein, salad, veggie and carb (carb should be size of your palm) • Cut out an unhealthy drink and substitute a protein shake • Eat FOUR Cups of veggies daily • Eat ONE Cup of Fruit daily • NO sugar (ie: no cookies, candy bars, sugar in tea or coffee, etc.) Should I excercise? Of course you should excercise! However, this challenge is focusing specifically on drinking better and taking small steps to become healthy. I would highly recommend doing 30 minutes of excercise daily during this challenge. You could walk, run, join a fitness class, do Yoga, search YouTube.com or Pinterest for different workouts that you enjoy.

Again, if you are looking for a complete package of fitness with a step-by-step meal planner, please contact me at cyrenee76@ gmail.com. We can work together to find a program that will fit your needs and help you reach your goals.

Created by Renee’s Simplified Fitness