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FUSS CHALLENGE GUIDE ONLY FINAL .pdf


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the24

DAY

CHALLENGE
DAILY MEAL PLAN & GUIDE

|

Stephanie Fuss & Derek Stoecklein
championlifesolutions@gmail.com

Coaching // SUPPORT // Education// MOTIVATION

the24

DAY

CHALLENGE
WELCOME
We are so excited that you’ve committed to taking on a challenge!
From day one, to day 24 and beyond- this guide will provide you with a
road map for your personal journey. Along with your AdvoCare Coach,
we serve as additional resources to not only motivate you throughout
your new lifestyle, but coach, support & educate so that you can reach
your goals.
If you have any questions, please feel free to contact us by phone, text
or email. We truly look forward to seeing your progress! This
information may seem overwhelming now, but we promise- one you
start you won’t stop!
You are a Champion!

Stephanie & Derek

|

Steph’s Cell: 570-262-3833
Derek’s Cell: 412-335-5967
championlifesolutions@gmail.com
Email: championlifesolutions@gmail.com

Stephanie Fuss & Derek Stoecklein
Coaching // SUPPORT // Education// MOTIVATION

the24

DAY

CHALLENGE
TIPS FOR SUCCESS
 Take pictures of your journey. We
 Commit to utilizing your
recommend days one, 11 & 25.
AdvoCare Coach for guidance
and support throughout your first
 Eat 5-6 meals a day
90 days minimum
 Eat approximately every 2-3
hours – Set a reminder in your
 Contact your AdvoCare Coach to
phone! (Breakfast > Snack 1>
learn how you can receive a 20Lunch > Snack 2 > Dinner > After
40% discount on AdvoCare
Dinner Snack if needed)
products.
 Green Vegetables are unlimited
 MEAL PREP! Fail to plan, plan to
(eat a lot & a variety,) see list for
fail.
options.
 Download the AdvoCare APP
from iTunes or the Google Play
 Avoid fried & fast foods
store.
 No Dairy in days 1-10. AvoidWhite & simple sugars (bread,
 Visit and use the
www.advocare.com/24daychallenge website
white rice, pasta, desserts,
 Open communication is key!
processed foods), alcohol,
 Utilize the 24 Day Challenge
coffee. Aim to drink up to one
Motivation & Support Facebook
gallons of water per day.
Page ( email for access
 Drink Spark rather than soda orchampionlifesolutions@gmail.com
championlifesolutions@gmail.com )
coffee for energy.
 Be consistent!

|

Stephanie Fuss & Derek Stoecklein
Coaching // SUPPORT // Education// MOTIVATION

the24

DAY

CHALLENGE
FOOD FOR YOUR PLAN
PROTEIN OPTIONS: Chicken Breast, Ground Turkey Breast (93% Or Better), Egg

Whites, White Fish, AdvoCare Muscle Gain, Plain Non-fat Greet Yogurt (After Cleanse
Phase Days 1-10), Lean Steak, Bison, Venison, Lean Ground Beef (93% Or Better)
SERVING SIZES:
EGGS:
ADVOCARE MUSCLE
Meats:
Ladies- 4-6 egg whites
GAIN PROTEIN:
Ladies- 4-6 oz.
(can do 1 whole egg)
Ladies- 1-2 scoops
Men- 6-8 oz.
Men- 6-8 egg whites (can
Men- 2 scoops
do 1 whole egg)

CARB OPTIONS:

LADIES- 4-6 oz. sweet potato, 2 rice
cakes, 1-2 slices of Ezekiel bread, 1 whole
wheat wrap, ½ c oats, ½ c black beans, ½
c brown rice, ½ c quinoa

FAT OPTIONS:

LADIES- 1 TBS Nut Butter/Peanut Butter,
100 cal. pack almonds, 100 cal. Guac.
packets, 2 TBS Avocado, Dollop of
Hummus, 1 TBS Chia/Flax Seeds

FRUITS:

|

MEN- 5-8 oz. sweet potato, 2-3 rice cakes,
2 slices of Ezekiel bread, 1 whole wheat
wrap, ¾ c oats, ¾ c black beans, ¾ c
brown rice, ¾ c quinoa

MEN- 2 TBS Nut Butter/Peanut Butter, 1
oz. OR 28 almonds, ¼ Avocado, Large
Dollop of Hummus, 2 TBS Chia/Flax
Seeds

championlifesolutions@gmail.com

LADIES- 1 Piece Fruit (Small to Medium),
½ c berries

MEN- 1 Piece Fruit (Medium to Large), 1 c
berries

Stephanie Fuss & Derek Stoecklein
Coaching // SUPPORT // Education// MOTIVATION

the24

DAY

CHALLENGE
FOOD FOR YOUR PLAN
VEGGIE OPTIONS:

Kale, Spinach, Arugula, Broccoli, Artichoke
Hearts, Pumpkin, Mushrooms, Onions,
Celery, Cucumbers, Bell Peppers, Beets,
Snap Peas, Bok Choy, Bamboo Shoots,
Cauliflower, Cabbage, Eggplant, Jicama

Water Chestnuts, Spaghetti Squash, Any
Kind Of Squash, Beets, Radishes,
Asparagus, Snap Peas, Green Beans,
Tomatoes
(If I Left Any Of Your Favorite Veggies Out,
Please Feel Free To Shoot Me An Email
And Let Me Know And We’ll Add It To The
List!)

Liquids: Water (aim for a gallon a day), SPARK, AdvoCare Rehydrate,
Light/Unsweetened Vanilla Almond Milk

Condiment/Sauce/Spice Options:

Salt-Free Seasoning Line, Garlic Powder,
Minced Onion, Italian Seasoning, Pepper,
Walden Farms Line (Found in local grocery
Crushed Red Pepper, Oregano
store: Giant, Shop-Rite, Wegmans, Whole
0 Calorie Butter Spray Low Fat/Fat Free
Foods. Check Organic Section and ask for
Mayo (1 Tablespoon AVOID DAYS 1-10)
assistance if needed. Sometimes these
Pickles, Olive Oil & Vinegar, Fresh
products are in odd places!)
Lemon/Lime
Sugar Free Maple Grove Salad Dressing,
0 Calorie Spray Olive/Vegetable/Canola Oil
Balsamic Vinaigrette & Raspberry
Pam (for cooking/baking purposes—Avoid
Vinaigrette
olive oil for cooking)
Cinnamon, Stevia, Yellow Mustard Franks
championlifesolutions@gmail.com
Fresh Salsa, Arrowhead Mills brand
Hot Sauce, Buffalo Sauce, Tabasco Sauce,
Organic Oat Flour (This is ground up
Low Sugar Heinz Ketchup, Mrs. Dash
oatmeal used for baking.)

|

Stephanie Fuss & Derek Stoecklein
Coaching // SUPPORT // Education// MOTIVATION

the24

DAY

CHALLENGE
FOOD FOR YOUR PLAN
SNACK OPTIONS:
• 2 Rice Cakes with 1 TBS natural peanut butter/or almond butter
• 1 apple and 100 cal pack of almonds
• 1 banana and 1 TBS PB
• 2 rice cakes with hummus and salsa
• Veggies & hummus
• 1 Protein Shake (AdvoCare’s Muscle Gain) and 1 piece of fruit
• Veggies with 100 Cal guacamole pack
• 2 Hard Boiled Eggs
• 1 Tuna Packet with 100 Cal Almonds
• Almonds
• Hummus & Veggies
• Night Time Protein Smoothie: 8 oz. unsweetened vanilla almond milk, a dash
of PB2 blended with a few ice cubes and 1-2 scoops of AdvoCare’s Muscle
Gain protein.

|

championlifesolutions@gmail.com

Stephanie Fuss & Derek Stoecklein
Coaching // SUPPORT // Education// MOTIVATION


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