Copy of 30 Day Clean Eating Challenge

STARTER GUIDE

Intermittent F A S T I N G

enquire today! A beginners guide to Intermittent Fasting - includes a 7 day plan to get started today.

SUPERSISTERFITNESS.COM WELCOME!

We're so glad you're here! Life is all about balance and that doesn't mean you need to cut out food groups or restrict if you're trying to lose weight or live a fit, healthy lifestyle.

That's exactly why we started implementing Intermittent Fasting into our routine. We are here to share our resources, tips, and clean eating recipes with you to give you a comprehensive resource to make eating fun (& keep your waistline slim).

The next 7 days will be a transformation inside and out. Using Intermittent Fasting, we are going to reset your body to an optimal fat burning state.

Refer to the resources section at the beginning to learn about what the next 7 days will consist of as well as goal setting worksheet, a measurement tracker and printable calendar. You can also find more free resources and healthy recipes on our blog.

Now let's get started!

Liz & Sara

This is how you'll track your results!

Though this is only a 7 day plan, you'll want to track your progress as you continue after this plan. It's a great idea to take your before photos and measurements before you get started.

PHOTO GUIDELINES - Take full-length photos that show your whole body - Stand with your feet hip-width apart with good posture - Wear a sports bra & shorts or swimsuit - Make sure your lighting is the same (at same time of day) - Take it in the same location (i.e. bathroom mirror) - Wear the same outfit for your "After" photo at the end

Write out your girth measurements above before you get started. Make sure your tape measure stays parallel with the floor and doesn't pinch or squeeze; keep it loose to get an accurate reading.

You can also measure progress based on how your clothes fit, how you feel and how your Before & After pictures appear.

Grab a pen. You are going to set a SMART goal for yourself now. Studies show putting pen to paper dramatically increases success. So let's do it...

Answer this in 25 words or less ; What’s your #1 fitness and/or food related goal?

Examples: I want to overcome my sweets addiction & conquer unhealthy cravings, I want to feel confident wearing a bikini this summer, I want to lose 5 inches around my waistline, I want to stop eating fast food, etc.

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Pick one thing to focus on. Your goal should also always be “SMART”: Specific, Measurable, Attainable, Realistic and Time-Bound.

DOES YOUR GOAL FIT THE "SMART" REQUIREMENTS?

If yes, move on to the next activity (you can skip the next page). If no, fill out the next page to refine your focus.

© 2015. Super Sisters LLC. supersisterfitness.com © 2015. Super Sisters LLC. supersisterfitness.com Once you have your SMART goal written down, you can plot the action steps you need to take to move towards achieving your goal.

But first you also need to identify your motivation for change.

It will help to identify a motivator that is bigger than yourself so when the urge to quit comes (which it will) you' have a reason to push forward.

Be very specific and use a motivator that has strong emotion attached to it. Write your motivator in the form of a “MUST” statement below.

What is your motivation for achieving this goal? Examples: I must eat more fruits instead of sweets so I don't become diabetic, I must fit into my bikini because it will make me feel more confident & successful in my relationships, My body fat must decrease so I can live a longer healthier life, I must eat better than fast food so I can live more fully for my kids and have less digestion problems, etc.

______

Now take the above statement and write the MAIN BENEFIT on a few sticky notes, but write it in the present tense (as if it's already happened). For example, "I LIVE A HAPPIER LIFE" or "I AM CONFIDENT & SUCCESSFUL." Post this main benefit statement everywhere. for yourself to see (mirror, car visor, refrigerator, etc)

Seeing this statement daily will remind you of your #1 goal. Your subconscious mind will start working overtime to help adjust your behaviors to make the statement true. It sounds crazy, but try it. This stuff works.

1. Use the Clean Eating and Fasting Day Planner to give you a guide to your meals each day and to remind you when to take each superfood supplement.

2. Follow the 7 Day Intermittent Fasting Schedule. Planning your days in advance will help you create a routine that fits your lifestyle and goals.

3. Take your measurements and before photos. You do not have to post these publicly, just hold on to them as this is how you will be tracking your progress.

4. Get a friend or accountability partner to join you! The easiest way to succeed is to have the support around you so there is no way you can fail. Have this person join you in your transformation or have them offer you daily support by providing encouragement, tracking your progress, and keeping you focused.

5. Stock your house with healthy foods and plan to keep clean eating meals easily accessible at eye level or at the front of the fridge. Limit temptation by removing unhealthy junk foods from your house including soda and foods with artificial sweeteners.

© 2015. Super Sisters LLC. supersisterfitness.com By following one 24-hour Intermittent Fast day 1x per week, you’ll tap into your body’s fat stores while fueling your system with a powerful blend of herbs and micronutrients that support the body’s natural ability to reset and detoxify.

Your metabolism can change during a brief period of fasting.

This week you will use Intermittent Fasting to speed up metabolism and aid in fat burning. A recent study confirms fat burning is vastly increased during fasting, but it should not be taken to extremes.

In this case, more fasting is NOT better. If you do too much too fast, you can be affected by adrenal injury or thyroid problems from too much physiological stress for too long, especially if you are a female.

According to Dr. John Berardi, PhD, "Intermittent fasting can be helpful for in-shape people who want to really get lean without following conventional bodybuilding diets, or for anyone who needs to learn the difference between body hunger and mental hunger."

It is not for everyone, nor does it have to be a strict long term strategy. In this challenge we are going to teach you how to incorporate IF into a healthy, well balanced, nutritionally flexible lifestyle.

The goal of this plan is to teach you how IF can be a helpful strategy you can employ as needed on your health & fitness journey.

© 2015. Super Sisters LLC. supersisterfitness.com Additionally, the other main goal of this challenge is to get your body out of an acidic state to a more balanced, fat burning alkaline state. For this reason it's important to eat a well balanced diet on your non- fasting days. Focusing on fresh, unprocessed, nutrient-dense food is a must (i.e. fruits, veggies, whole grains, healthy fats, lean meats, etc). Fill your diet with about 80% whole, fresh food and the other 20% with your favorite foods.

Over the next 7 days, you will be participating in just ONE Intermittent Fasting day, dinner to dinner. On these days, the schedule on the following page should be adhered to as closely as possible, but listen to your body and adjust your needs accordingly. If it suits your lifestyle better, you can do a breakfast to breakfast fast (i.e. stop eating at 9am on Tuesday and eat breakfast at 9am on Wednesday morning).

Do not be extremely strict. You want to learn how to live a relaxed approach to this challenge and maintian mental clarity as you follow a 24-hour fast from Dinner to Dinner (Tuesday evening - Wednesday evening).

Please note that on these days you should not participate in any intense exercise. We recommend using this as a day of rest You can walk and/or do light stretching, but do not do any intense exercise.

Experiencing "ups & downs" during the next 7 day period is completely normal. Your first fasted day may be quite a challenge, but the following week, and with each following week after that, you will start to notice your body adapting and eventually a fasted day becomes no big deal.

Before we go into how intermittent fasting helps to burn fat, you first need to understand the difference between the fed and fasted state.

Your body is in a fed state when it is digesting and absorbing food. On the other hand, your body is in a fasted state approximately 8-12 hours after your last meal.

The fed state starts when you begin eating and lasts anywhere from 3-5 hours as your body digests, breaks down, and absorbs food. When you are in a fed state, it's hard for your body to burn fat because your insulin levels are elevated.

After digestion and absorption, your body goes into the post-absorptive state, which means you are no longer processing food. This state lasts for about 8-12 hours after your last meal.

Once the post-absorptive state ends, you are officially in the fasted state. In the fasted state, In the fasted state, your body uses fat as a fuel source because your insulin levels are low.

Most people never reach this fat burning state because it takes about 12 hours after a meal to go into the fasted state. This is one of the reasons why people who do Intermittent Fasting will lose body fat without changing what they eat or how much they eat. The fasted state puts your body into fat burning more that you rarely reach when eating 5-6 times per day.

C = Clean Eating Day F = Fasted Day (dinner to dinner) Remember, you will only be doing one 24 hour fast per week. You can change this to whatever day suits your needs.

Additionally, you can choose whether your fast starts in the morning, afternoon or evening. We both use a dinner-dinner approach, but feel free to do a breakfast-breakfast or lunch-lunch approach.

During the 24 hour fast, be sure to include some kind of supplementation (i.e. greens packet, superfood supplement, etc) to ensure you are providing your body with micronutrients (vitamins, minerals, electrolytes, etc) to feel great on your fasted days.

We do not recommend doing any intense exercise during your fast - light walking, stretching, etc are fine. Use this day as a day of rest and relaxation, but keep yourself busy as it helps to overcome hunger.

If you are hungry, eat a piece of fruit or drink your greens. If you want to know which greens powder & superfood supplements we recommend, please email us at [email protected].

Early Morning Early Morning Drink 1-2 glasses of water Drink 1-2 glasses of water Morning - Breakfast Morning Eat a healthy, balanced Optional: Drink 1-2 cups of meal tea, coffee, etc. Recommended: Take Late Morning - Snack 1 Multivitamin Take 1 greens packet Late Morning - Snack Drink 1-2 glasses of water Choose 1-2 snacks Afternoon - Snack Drink 1-2 glasses of water Choose 1 snack Afternoon - Lunch Drink 1-2 glasses of water Eat a healthy, balanced meal Midafternoon - Snack Drink 1-2 glasses of water Take 1 greens packet Midafternoon - Snack Drink 1-2 glasses of water Optional: Choose 1 snack Evening - Dinner Drink 1-2 glasses of water Eat a healthy, balanced 400- Evening - Dinner 700 calorie meal Eat a healthy, balanced meal Recommended: Take 1 Drink 1-2 glasses of water multivitamin

SNACK OPTIONS: SNACK OPTIONS: Veggies & hummus 1 apple 1-2 pieces of fruit 1 pear 10-12 almonds 1 peach Greens packet Greens packet Almond butter & apple Superfood supplement

PROTEIN COMPLEX CARBS HEALTHY FATS VEGGIES FRUITS (optional) palm of hand cupped hand size of thumb unlimited size of fist

Chicken Old Fashioned Olive or Broccoli or Apple Breast Oatmeal Avocado Oil Cauliflower or Pear

Turkey White, Brown Almond or Mixed Peaches or Burger or Wild Rice Peanut Butter Greens Nectarines

Wild Quinoa or 1/2 of Peppers or Grapes Salmon Cous-Cous an Avocado Onions

Wild 2-3 Corn Almonds or Green Berries Bison Tortillas Walnuts Beans

Tofu or Sweet Potato Pumpkin or Brussels Melon Tempeh or Yam Sunflower Seeds Sprouts

Eggs or Beans or Feta Mixed Oranges Egg Whites Lentils Cheese Veggies

Black Whole Grain 70% or higher Kale or Pineapple Beans Pasta Dark Chocolate Spinach

Stay hydrated and drink primarily water during the next 7 days Eat your food slowly by chewing it thoroughly Notice the colors, textures, and tastes of your foods Buy organic whenever possible & mix your meals to include wide variety (aim to consume a rainbow of fruits & vegetables) Put your utensils down several times throughout your meals Use smaller dishes and utensils to help reinforce the abundance mentality. This allows you to get several refills if desired and will help reinforce the idea that there are no limits on your eating! Listen to your body’s signals and do not “fight” them. If you're hungry, eat something healthy. Do not make this miserable for yourself! Don’t finish a plate of food, just because you feel the need to “clear the plate.” If you’re no longer hungry, wrap up the extras for later. Establish new habits for handling emotions that don't involve food or eating. Try journaling, calling a friend, music, or walking to change your state. Most of these activities have also been shown to release endorphins which will help make it easier for you to “wean” yourself off the endorphins you get from eating unhealthy foods. Remember, replace > restrict. Continue to read and educate yourself about good nutrition. Stay in touch with your body, learn its different signals and pay attention to how eating certain foods make you FEEL Enjoy the journey and focus on longevity, health and happiness!