Here are the 7 Rules of the 90/10 Nutrition Challenge
These
rules are simple enough to be easy to follow, yet firm enough to guarantee success as long
as you want to succeed! Once you've decided to commit to the challenge
you MUST take action in order to reach your goals.
Rule 1)
Commit to the first 2 weeks before deciding if you need to modify the
rules or diet. For many people, changing to the 90/10 nutrition will
mean significant changes in the amount of refined carbohydrates and
sugars that they eat. This shift in energy use by your body can cause
fatigue, headaches and a foggy feeling in some people. Unless you
already have a clean diet, it's almost a guarantee you'll feel tired and
foggy the first 2-5 days. You MUST decide ahead of time that you will
push through this phase because the rewards are so great. This is an
unsolicited comment from a challenger on only day 8 of Power 90 which
basically follows the 90/10 plan:
I find myself not being as hungry as a used to and less food filling me up - Patrick M.
The rewards are worth it so decide and commit to succeed.
Rule 2) You
must eat 90% of your daily calories from the
"Green Light Zone". Eat from these food selections until about
80% full and then wait 15 minutes before finishing any remaining
food. You don't have to count and track this 90% closely...for some
folks like me, it simply becomes too tedious. If your foods are all Green Light Foods then you'll be getting great nutrition & fiber as
well.
Rule 3) You may eat 10% of your daily
calories from the
"Yellow Light" or Caution foods. These foods are fine in moderation...so we carefully
measure only these foods and STOP at 10%. If your daily calorie goal is
2000 calories, then you'd limit yourself to just 200 calories from this
group. Remember, you don't HAVE to eat from this tier, but you may.
Just be sure you track this 10% closely.
Rule 4)
All foods in the
"Red Light" Zone are OFF LIMITS for the
duration of this challenge. Now I know that we are not perfect, I
certainly am not. If you eat from this Zone during the challenge, it
needs to be a conscious decision and an exception to your daily habits!
And you MUST fess up in the challenge group!!! It's OK...just get it
out of your system, we will still love you. :)
Rule 5) Drink your Shakeology every day! You must be on Shakeology Home Direct with me as your coach.
Drinking your
Shakeology
every day is the best way to add fiber, antioxidants, probiotics and greens along with protein & carbs from plant sources! Shakeology is a clean, Good to GO meal that is very
versatile. You can drink it first thing in the morning as is or with
added fruit, yogurt or almond butter for example. You can drink it pre
workout, post workout or as a between meal snack. If you're working 12
or even 16 hour shifts...this is a fantastic thing to have...it's
really saved me during many a work day!
Rule 6)
Be active in the Facebook challenge group. Make quick daily posts,
"like" others comments and in general get involved with the others int
he group. We are all there to help and motivate each other and keep each
other accountable.
Rule 7) Plan to Succeed!!
Follow the
Five Getting Started Tips (which will also be posted in the
facebook group prior to day 1) to give yourself the best chance of
success.
Want to get involved?
First, Make me your Beachbody Coach by clicking
HERE
to set up a free account.
Check here for the next challenge group
start, and then send me an email at coach AT steelcityendurance.com to
let me know when you are ready to order your Shakelogy on home direct. I will walk you through the process. Don't hesitate to ask me any questions
or leave questions here in the comment section.
