Start the new year with a PLAN to eat cleanly and to focus on leaning out, rather than just hoping it will happen.
Clean and Lean week-long program starts on 1/22/2012
One of your goals is likely to eat more nutritiously and lean out…again. You may have faltered in the past because you were trying to take too much on at once and trying to do it on your own. “Where do I start?” “I’m so busy, I don’t’ have time.” “I don’t want to feel deprived.” “I’ll start tomorrow.” We’ve all been there but it’s about taking ONE step at a time; you WILL succeed! We’re here to help you focus on that ONE thing that will turn that desire into reality.
As Team Lipstick's nutritional consultant, I manage all eating plans the next of which starts on January 22nd.
The program
When you sign up, you will receive a couple of gifts…just for signing up! These include a Blender Bottle and PB2 (you’ll see!), both of which we will use during the week and which you will use afterwards, guaranteed. With sign-up you will also receive a brand new week-long program, food shopping list, full email support and guidance for adjustments based on individual needs. The plan starts on a Sunday, beginning with a trial fast based on well researched Intermittent Fasting protocols.
What is Intermittent Fasting (IF)?
Thanks to Precision Nutrition, we can explain this is a straightforward way.
A growing number of experts claim short fasts can accelerate fat loss and make you healthier. Of all approaches to IF, three emerged after testing as the most interesting. Frequent meals, spaced 2-4 hours apart, consisting of nutrient-dense, healthy food, when combined with a smart training program, continues to be a fantastic approach to leaning out. Combining this approach with intermittent fasting has led many to achieving quicker fat loss and better health by deliberately skipping meals and sometimes going entire days without eating. Note that IF research is still in its infancy and not mainstream but there have been many benefits of IF.
Why do it?
To experience hunger intentionally in order to get accustomed to the feeling, and know that you’ll be JUST FINE. The ability to manage hunger is essential to fitness and good health, and this is a great way to get better at it. You will feel empowered because you have a PLAN and know that it just lasts 24 hours.
Who is it for?
The Trial Fast is for anyone who wants to try fasting without committing to it full-time. It’s also an excellent way to see if more advanced forms of fasting will be right for you.
Get a little spacey during your trial fast? A little irritated at people? Well, those are actually common responses. Nothing to worry about. Again, you will be FINE and will start eating tasty and clean food the following day.
How does it fit in the week-long program?
Simple. We will be combining both approaches so you will be able to experience everything in a short amount of time and will be able to build some tools moving forward. At a high level, the Seven-Day Program will be as follows:
Day 1: (Sunday – to make it easier) Trial Fast consisting of a 24 hour fast, details below
Days 2-4: Frequent meals of clean food, spaced 2-4 hours apart
Day 5: Periodic Fast consisting of 14 hours of fasting/10 hours of eating for women, and 16 hours of fasting/8 hours of eating for men
Days 6-7: Frequent meals of clean food, spaced 2-4 hours apart
Why wait to get a taste of Day 1?
The Trial Fast – Sunday, 1/22
Although you could simply not eat from 10pm on Saturday night to 10om on Sunday night, you can follow the plan below to make it easier.
10 PM Saturday
- Eat your last meal of the day
- Drink 2 glasses of water
10 AM Sunday
- Drink 4 glasses of water + 1 serving greens powder
(Made in your Blender Bottle that we will be sending you for just signing up!)
- Drink 1 cup of green tea
- Take 5 grams BCAA (branched chain amino acids) powder
(Especially good for those who are training)
3 PM Sunday
- Drink 4 glasses of water + 1 serving greens powder
- Drink 1 cup of green tea
- Take 5 grams BCAA
10 PM Sunday
- Eat a small snack before bed, best if it includes some slow digesting protein such as non-fat or low fat cottage cheese, fat free Geek yoghurt or a light whey protein shake. Another alternative is some celery and almond butter. Keep it small.
- Drink 2 glasses of water
Monday you will eat normally, as directed by the program
Tips and strategies for the Trial Fast
· The tea, greens and BCAAs aren’t essential to fasting, but they make it a lot easier.
· Drinking water in particular helps to mitigate feelings of hunger. Hydrate, hydrate, hydrate. Our mechanism for thirst is so weak, we mistake it for hunger.
· Be aware of your body cues. Feeling stressed out or “upset” during your fast? Relax. Take a few deep breaths, and pay close attention; this is what hunger can feel like. The more you know about the feeling, the easier it is to manage in the future and the more fun you will have because you will learn how to control it and control your intake.
· You will be prepping your food for the week on Sunday so you will have healthy food ready for you when you break the fast on Sunday night. Also, you will have a plan come Monday morning and food ready to follow that plan, so you won’t binge on Monday when you return to frequent eating.
Excited? Ready? We are! Sign up with Colette@BodyMITK.com or Laura@Teamlipstick.com now!
This plan will guarantee that you do more than just HOPE for a better start in 2012; it will be your PLAN that will get on the right track and will provide tools for future use.
As Team Lipstick's nutritional consultant, I manage all eating plans the next of which starts on January 22nd.
The program
When you sign up, you will receive a couple of gifts…just for signing up! These include a Blender Bottle and PB2 (you’ll see!), both of which we will use during the week and which you will use afterwards, guaranteed. With sign-up you will also receive a brand new week-long program, food shopping list, full email support and guidance for adjustments based on individual needs. The plan starts on a Sunday, beginning with a trial fast based on well researched Intermittent Fasting protocols.
What is Intermittent Fasting (IF)?
Thanks to Precision Nutrition, we can explain this is a straightforward way.
A growing number of experts claim short fasts can accelerate fat loss and make you healthier. Of all approaches to IF, three emerged after testing as the most interesting. Frequent meals, spaced 2-4 hours apart, consisting of nutrient-dense, healthy food, when combined with a smart training program, continues to be a fantastic approach to leaning out. Combining this approach with intermittent fasting has led many to achieving quicker fat loss and better health by deliberately skipping meals and sometimes going entire days without eating. Note that IF research is still in its infancy and not mainstream but there have been many benefits of IF.
Why do it?
To experience hunger intentionally in order to get accustomed to the feeling, and know that you’ll be JUST FINE. The ability to manage hunger is essential to fitness and good health, and this is a great way to get better at it. You will feel empowered because you have a PLAN and know that it just lasts 24 hours.
Who is it for?
The Trial Fast is for anyone who wants to try fasting without committing to it full-time. It’s also an excellent way to see if more advanced forms of fasting will be right for you.
Get a little spacey during your trial fast? A little irritated at people? Well, those are actually common responses. Nothing to worry about. Again, you will be FINE and will start eating tasty and clean food the following day.
How does it fit in the week-long program?
Simple. We will be combining both approaches so you will be able to experience everything in a short amount of time and will be able to build some tools moving forward. At a high level, the Seven-Day Program will be as follows:
Day 1: (Sunday – to make it easier) Trial Fast consisting of a 24 hour fast, details below
Days 2-4: Frequent meals of clean food, spaced 2-4 hours apart
Day 5: Periodic Fast consisting of 14 hours of fasting/10 hours of eating for women, and 16 hours of fasting/8 hours of eating for men
Days 6-7: Frequent meals of clean food, spaced 2-4 hours apart
Why wait to get a taste of Day 1?
The Trial Fast – Sunday, 1/22
Although you could simply not eat from 10pm on Saturday night to 10om on Sunday night, you can follow the plan below to make it easier.
10 PM Saturday
- Eat your last meal of the day
- Drink 2 glasses of water
10 AM Sunday
- Drink 4 glasses of water + 1 serving greens powder
(Made in your Blender Bottle that we will be sending you for just signing up!)
- Drink 1 cup of green tea
- Take 5 grams BCAA (branched chain amino acids) powder
(Especially good for those who are training)
3 PM Sunday
- Drink 4 glasses of water + 1 serving greens powder
- Drink 1 cup of green tea
- Take 5 grams BCAA
10 PM Sunday
- Eat a small snack before bed, best if it includes some slow digesting protein such as non-fat or low fat cottage cheese, fat free Geek yoghurt or a light whey protein shake. Another alternative is some celery and almond butter. Keep it small.
- Drink 2 glasses of water
Monday you will eat normally, as directed by the program
Tips and strategies for the Trial Fast
· The tea, greens and BCAAs aren’t essential to fasting, but they make it a lot easier.
· Drinking water in particular helps to mitigate feelings of hunger. Hydrate, hydrate, hydrate. Our mechanism for thirst is so weak, we mistake it for hunger.
· Be aware of your body cues. Feeling stressed out or “upset” during your fast? Relax. Take a few deep breaths, and pay close attention; this is what hunger can feel like. The more you know about the feeling, the easier it is to manage in the future and the more fun you will have because you will learn how to control it and control your intake.
· You will be prepping your food for the week on Sunday so you will have healthy food ready for you when you break the fast on Sunday night. Also, you will have a plan come Monday morning and food ready to follow that plan, so you won’t binge on Monday when you return to frequent eating.
Excited? Ready? We are! Sign up with Colette@BodyMITK.com or Laura@Teamlipstick.com now!
This plan will guarantee that you do more than just HOPE for a better start in 2012; it will be your PLAN that will get on the right track and will provide tools for future use.
