SECRETS & FACTS

TOP SECRETS

1. You're eating FIVE small meals a day

2. LIMIT starches after meal THREE

3. Eat clean, lean & green

4. HONESTY about your habits is the only way you'll see success

5. Being REALISTIC that long lasting results don't happen overnight

6. Be KIND to yourself - this is a lifelong journey

7. ACCOUNTABILITY is powerful - join us in the studio & constantly stay in contact with us through the private Facebook group

If you can't stop thinking about it, don't stop working for it!

FACT ONE: BEFORE & AFTER PICTURES

Why take them? The scale may tell us the number we lost, but the pictures will show us all of our progress.

What to wear? Your favorite workout gear.

Where to take them? In front of a plain background.

When to turn them in? Before pictures are DUE Sunday, October 2nd & after pictures are DUE by Thanksgiving. You must text them to Caitlen 804-691-4776 before the plan begins.

FACT TWO: JOURNAL TO TRACK PROGRESS

Journaling is going to be a huge factor in your success. You'll start by writing down your goals then continue this every day by logging your meals, water, steps, and exercise! Download myfitnesspal for a quicker tracking system.

FACT THREE: STRUCTURE YOUR MEALS

The structure from the Transformation Challenge is designed to help you lay out your meals and make the best food choices. Soon - it will become naturally to you!

M1: first meal of the day

M2: snack one

M3: second meal

M4: snack two

M5: last meal before bed

Specific meals will be required to prep at the beginning of each week. You'll be provided with Food Lists to help you make proper sub decisions - it's okay to change things up to better fit your needs.

FACT FOUR: MEAL PREP FOR SUCCESS

Meal prep every Sunday to help you organize each day in advance! It will free up your time during the week & also take away the guessing on what to eat each day.

• Clean out your fridge & pantry by throwing away anything expired or tempting to you.

• Portion out your snacks in individual bags so they're an easy grab.

• Cook your protein all at once & save in a container so it will be easy to heat up.

• Make your overnight oats in jars & eat cold or heated up.

• Chop your veggies in advance & have them ready to grab in the fridge.

FACT FIVE: UNDERSTAND YOUR METABOLISM

Your metabolism is formed from the nutrients you consume. Such as:

Amino Acids - from proteins

Glucose - from carbohydrates

Fatty Acids - from fats

After food is eaten, molecules in the digestive system called enzymes brea proteins down into amino acids, fats into fatty acids, and carbohydrates into glucose. In addition to sugar, both amino acids and fatty acids can be used as energy sources by the body when needed. These compounds are absorbed into the blood, which transports them to the cells. After they enter the cells, other enzymes act to speed up or regulate the chemical reactions involved with metabolizing these compounds. The energy from these compounds can be released for use by the body or stored in your body's tissues, liver, muscles, and as body fat.

To Increase Your Metabolism: Smaller, more frequent meals. Lean muscle mass. Exercise.

Hydration: Just by drinking water, you're increasing the rate at which your body creates energy.

FACT SIX: ENERGY & HORMONES

Calories are just a measurement of energy - instead of solely focusing on that measurement, this challenge is really going to focus on the quality of energy you're getting. Give your body clean, energizing fuel, and you'll feel equally clean & energized.

Eating clean will also help balance your hormones.

Insulin: Helps shuttle glucose into your cells.

Ghrelin: Let's your body know when you're hungry.

CCK & PYY: Let's your body know when you're full.

Fresh fruits & veggies steady your blood glucose and insulin levels for an even supple all day long. Lean proteins and healthy fats boost your levels of CCK & PYY to reduce mid-afternoon snack attacks & high quality fiber meals decrease levels of ghrelin so you feel satisfied!

FACT SEVEN: DRINK YOUR WATER

You're required to drink a minimum of half of your body weight in ounces & up to one gallon daily [ the gallon should be your ultimate daily goal ].

• You'll have more energy.

• You'll recover faster.

• You'll boost your mood.

• You'll prevent weight gain.

FACT EIGHT: BALANCE INFLAMMATION

Inflammation is your body's natural response to stressors in your environment. Decreasing your inflammation levels ups your energy, revels your muscles, and gives you glowing skin.

Foods That Help Decrease:

• salmon & tuna

• chia seeds

• hemp seeds

• flax seeds

• walnuts

• almonds

• cashews

• pistachios

• sunflower seeds

• peanuts