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Week 1: SKFitLife Challenge Information
As you scroll down, you will see we have included a lot of information… don’t be overwhelmed. Your first 3 steps look like this:
Step 1: Download your training.
Step 2: Watch/listen to the Week 1 SKFitLife Challenge Information Video.
Step 3: Do the workout.
You will see all the other pieces fall into place as you go along. You may even refer back to this information at a later time. Just put one foot in front of the other and focus on Steps 1-3 to get started.
Watch for Week 2 in your inbox exactly 7 days from today.
Direct Training Links:
Download all 12 weeks of training and HIIT at once by clicking here: https://app.box.com/shared/static/cx691bsgyr5xex645b4k.pdf
Week 1 SKFitLife Challenge Information: Nutrition
[youtube]https://www.youtube.com/watch?v=d7aPUmHglRk[/youtube]
Weekly Lessons Covered in Video:
☀️ Kicking the Sugar Habit and Choosing More Nutritious Foods.
☀️ Firing up your metabolism.
☀️ Yo-Yo Dieting
☀️ The real deal on how alcohol affects weight loss and what to drink.
☀️ Explaining terms such as “Net Carbs”.
☀️ What if I am starving? What if I am not hungry?
☀️ Supplements… electrolyte replacement? Protein powder? Meal replacements? Vitamins? Protein bars?
☀️ Greek yogurt makes me gag. Cottage cheese too… what to do?
☀️ PMS Cravings… how to handle the cravings.
☀️ Hows and whys of great foods like quinoa and squash.
☀️ The importance of good fat to make you lean. How much?
☀️ Crockpot magic… just add a little imagination: Things to add to meat in your crock pot: spices, herbs, veggies, lentils, beans – the only limit is your imagination!
☀️ How quickly do you normally eat after a work out.
☀️ How can I add more veggies to my day?
☀️ When will veggies start to taste good? I find them so bitter!
☀️ Alternatives to chocolate milk and other tips for getting your chocolate fix.
☀️ Help, I’ve screwed up and fallen off the wagon big time!
☀️ What would a good late night snack should consist of?
☀️ Tips and motivation for vacation.
☀️ Is it better to do push ups on your knees, but with full range of motion, or is it better to do them regularly, even though I don’t bend my elbows or go down as much?
☀️ Are the following foods considered “clean”?
- Stoneyfield Organic Yogurt
- Green Veggies And Green Juice
- Best Cheese?
- Ezekiel Bread
- Kashi Cereals
- Low Carb Monster Drink
- Salmon
- Bananas
- Edamame
- Pasta
- Butter
- Coconut Nectar
- Honey
- 100% All Natural Maple Syrup
- Dried Fruit
Weekly Facebook Interaction:
Please share 3 nutritional changes that you would like to make and why. Example:
☀️ Kick the diet soda habit because the artificial sweeteners and other chemicals in the diet soda cause a variety of health problems including disruption of the normal hormonal and neurological signals that control hunger and satiety.
☀️ Reduce the amount of Starbucks I consume. $4 x 28 days/month = $112/month and I want to save the $336 over these 12 weeks.
☀️ Drink at least 3/4 gallon of water per day so I can flush out the toxins, properly hydrate my cells, and have more energy.
Weekly Recipe Ideas:
KICKING THE SUGAR HABIT… Clean sweet treats!
☀️ Greek yogurt with berries and granola.
☀️ Apples with a tbsp natural PB!
☀️ Homemade protein bars are a great option too… you can make them with some coconut flakes and cocoa powder.
☀️ I love having Aveda tea or any other tea with licorice root… naturally sweet.
☀️ I like to make a protein shake as thick as a milkshake and eat it with a spoon.
☀️ Skim ricotta cheese and a splash of vanilla extract.
☀️ Almond Joys (rolled into balls): Made w/coconut oil, almond butter, raw cacao powder, vanilla extract, stevia, slivered almonds, dark chocolate chips (1/2 cup) and dried unsweetened coconut.
☀️ Blueberries and raspberries drizzled with balsamic are delicious!
☀️ Try the clean granola from the gracious pantry website! Super easy and delicious! Smells like cinnamon rolls while it’s baking!
☀️ Helps w/ the sugar craving: https://www.skfitlife.com/2011/06/02/yogurt-berry-sweet-treat/
Skinny Chunky Monkey Cookies Recipe: (Makes 30 cookies)
Ingredients:
3 ripe bananas
2 cups old-fashioned oats
1/4 cup creamy peanut butter
1/4 cup unsweetened cocoa powder
1/3 cup unsweetened applesauce
1 tsp. vanilla extract
Directions: Preheat oven to 350°F. Mash bananas in a large bowl, then stir in remaining ingredients. Let batter stand for approximately 20 minutes, then drop by teaspoonfuls onto un-greased cookie sheet. Bake 10-12 minutes.
Freezing Directions: Cool completely, then place cookies in a freezer bag. Seal, label, and freeze.
Breakfast of Champions… Steel Cut Oatmeal with Hemp Protein, Flaxseed & Cacao Nibs and Green Tea
Tropical Quinoa for dinner tonight made with coconut oil, onion, red quinoa, scallions, mango, cilantro and some peanuts. Excellent with some cooked shrimp too!
Yummy Crunchy Cinnamon Plantain Strips – cut, dust and bake until crisp!
Weekly Need to Know:
Photo and Transformation Submission Details:
WHO: EVERYONE… even if you don’t submit them, take them… the scale is not an accurate measure of progress and our memories will fail us… pictures never lie.
WHAT: Front, side and back photos.
WHERE: Please make sure you have a well light area and use a flash if possible. The flash will help to avoid shadows.
WHEN: Week 1 and Week 12 photos are welcome for submission and we encourage you to also take them at the Week 4 and Week 8 intervals to check your progress.
HOW: At the end of the 12 Week Challenge, please email Weeks 1 and 12 photos to challenge@skfitlife.com if you would like to submit your transformation for publication on this website. By submitting your photos and story, you are giving Stephanie Keenan and SKFitLife permission to share your images and story.
WHY: Pictures never lie and watching your progress is very motivating! This is also your chance to share your story and inspire others to live their best FitLife. Check out other SKFitLife Challengers who have gone before you: Transformations
And… for all Week 1, Week 12, and stories submitted, we will send you an SKFitLife shirt!
Using the Private Facebook Group
The private Facebook Group was created to encourage sharing tips, tricks, insights, truisms, connecting, getting questions answered, and helping each other out. This is where you can connect with ME, Stephanie, too! If you have questions, please feel free to post them and either I or a member of my team will help to answer you. You can also reach us at challenge@skfitlife.com.
Weekly Resources:
☀️ http://www.canyoustayfordinner.com/
☀️ Clean Eating 101 – http://www.thegraciouspantry.com/clean-eating/
☀️ Carrot and Banana Muffins: http://elanaspantry.com/carrot-banana-muffins/
☀️ Portion control video: http://www.youtube.com/watch?v=s7aG2OfAV5k
☀️ About xylitol: http://www.xylitol.org/about-xylitol
“The difference between where you are and where you want to be, is what you do. – What you do today is important because you are exchanging a day of your life for it. Don’t wait until everything is just right; it will never be perfect. There will always be challenges, obstacles and less than perfect conditions. But with each step you take, you will grow stronger and stronger, more skilled, more confident, and more successful. So start doing what you need to do today. Life is a courageous journey or nothing at all. We usually can’t become who we want to be by continuing to do what we’ve been doing.” — Marc and Angel
“Pain is temporary. Quitting lasts forever.”
–Lance Armstrong
“If you want to reach a goal, you must ‘see the reaching’ in your own mind before you actually arrive at your goal.”
— Zig Ziglar
“It doesn’t become easier, you’ve become stronger.”
“A great pleasure in life is doing what others say you can’t.”
“I don’t believe you have to be better than everybody else. I believe you have to be better than you ever thought you could be.” –Ken Venturi
Recommended Products
Blenders:
☀️ Vitamix
☀️ Ninja
☀️ Magic Bullet
☀️ Omega VERT
Supplements:
Protein Powder, Meal Replacement, Vitamins, Protein Bars, and Electrolyte Replenishment.
Check out all of our recommended products here!
Access your training and much more from our app!
Don’t forget to check out and subscribe to the Stop Chasing Skinny Podcast!
This is where you can listen to episode after episode where I take you through in-depth conversations with doctors and other experts in everything related to health.
Subscribe today!
Do you have friends and family members who may like to join you in this 12 Week Online Fitness Challenge? That means you can connect/re-connect with people across the country and across the world! Share the 12 Week SKFitLife Challenge with them!
