12 Week Health Challenge
WEEK 1 -Introduction & Getting Started
NOTE FROM YOUR GUIDE:
Welcome to the first of the Health Challenge, whether you are apart of a team or an individual you want to make sure you stay on track with your goals. Make your goals reachable.
Do weekly goals that will lead to your ultimate goal of weight loss, healthy eating, or building muscle. For those that are still detoxing and looking at what type of exercise you will really want to do. We will email out menu plans and some exercise plans the choose from. But if you still are unsure where to start.
THINK ABOUT THIS...LETS GO LOW IMPACT EXERCISE: get your six favorite songs, put your earplugs on and walk until the end of the third song then turn around and listen to last three songs heading back home. You will have walked 30 minutes. If you do this three days a week, even switching up the music selection you will lose weight and feel good.
NO ONE IS RUSHING YOU!!!!
Reminder: DO NOT FORGET TO EAT & DRINK LOTS OF WATER. No skipping meals, Please. Water is essential to healthy living.
When you don't eat, you are telling your body that you are starving it and when you do eat, the body will store that meal and it will turn to FAT!! So please eat three large meals and small meals in between. You can even eat a bunch of small meals every two hours.
HOUSEKEEPING: Progress Report make sure you do this every SUNDAY. This part is how you will get the 30 hours of community service.
Thought of Week:
"Workout not because you hate your body, but because you LOVE it!"
MEAL PREPARING
1. Pick your day
2. Pick your meals
3. Use Proper Containers
In the Kitchen
Focus on simple meals
Learn to Multitask
Fruit
The Crock pot
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"Don'ts" in Meal Prepping
1. Don’t try to prep it all!
First and foremost, when starting out, don’t try and make ahead your entire weekly menu plan. Start slow. The first week prep 1 or 2 recipes ahead of time and as you get comfortable with the process you can prep more
2. Don't try new recipes
When starting out with food prep it is best to stick with recipes you already know. This way you are confident in the outcome of the recipe and the only thing you need to focus on is preparing it ahead of time.
3. There is no right or wrong way to food prep.
Basically this means do what works for you. If the only thing you want to prep each week are hardboiled eggs then that’s fine. Or maybe you find it helpful to make mason jar salads, buffalo shredded chicken, and a couple slow cooker kits. Whatever will meets YOUR needs.
MEAL OF THE WEEK - Pan Sheet Meals
This One Pan Honey Lemon Chicken is so easy to prepare, its a matter of throwing everything onto a baking sheet and letting the oven do the work for you!
Ingredients
Gluten free
∙ Serves 4
Meat - 4 Chicken breasts, boneless skinless
Produce
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4 bunches Asparagus
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1 tbsp Garlic
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1 Lemon
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2 tbsp Parsley, fresh
Condiments
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1/4 cup Honey
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1/3 cup Lemon juice, freshly squeezed
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1 tbsp Soy sauce, low sodium
Baking & Spices
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1/2 tsp Black pepper, cracked
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1 tsp Kosher salt
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1 Salt
Oils & Vinegars
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1 Olive oil cooking spray
