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21 Day Get Tight Challenge

Nutrition guide for optimal, healthy, & lasting results

Get Maximum Results

Be sure to check out the workouts offered in the 21 Day "Get Fit" Challenge, to get maximum results. The Nutrition Guide alone will produce minimal results, I encourage everyone to use both the workout and nutrition guide.

Foods & drinks for best results

FOODS YOU NEED!

Vegetables - Strive for cruciferous vegetables & lots of dark leafy green vegetables. Tip: Eat more vegetables than fruit.

Fruits: stick with berries over any other fruit, but all fruits are great

Protein: Nuts, Eggs, Chicken, Lean Red Grass Fed Meat, Turkey, Salmon, Greek or Plain Yogurt,

Seeds: Flax, Chia, Hemp Seeds. All seeds are great just watch the quantity.

Healthy Fats - Ghee, Extra Virgin Olive Oil, Coconut Oil, Fish Oil, Avocado, Nuts

Healthy Grains - Quinoa, Brown Rice,Oats

DRINKS YOU NEED!

#1 is Water. Strive for a gallon a day or half your body weight in oz. (Don't overdo it you feel sick. )Drink from the time you wake up until one or two hours before bed time.

Optional: Green Tea and Herbal Teas.

Black Coffee is ok, but is an acidic drink. It's your choice to leave it or not. Try to avoid as much caffeine as you can. If you add cream or sugar to your coffee, leave it out!

Things you must get rid of for fast results

SUGAR

All forms of sugar! Sugary drinks, snacks, and food that looks healthy aka flavored yogurt (i.e) but is loaded with sugar.

ALCOHOL

During this time period try your best to give up alcohol for your opportunity for fast and optimal results.

FRIED & PROCESSED FOODS

Stay away from greasy fried foods and anything that's packaged in a box. Try to eat as many healthy homemade meals and snacks you can.

FAST FOOD

Get in the habit of cooking. It's the best way to be the healthiest you. Meal prep each week.

Secret health tips to speed up results

WARM LEMON WATER FIRST THING EACH MORNING

Mix half a fresh squeezed lemon with 8oz of filtered water. Heat in the microwave in glass cup for 1 to 1.5 minutes Optional: add apple cider vinegar & cayenne pepper to this drink.

APPLE CIDER VINEGAR

1 tbsp of organic raw unfiltered apple cider vinegar. (Braggs is the most popular brand.) Mix this with cold water or your choice of beverage.

JUICE & MAKE SMOOTHIES FOR YOUR SNACKS

To prevent unhealthy snacking try making healthy fresh juices and smoothies.

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