Phase 1 Goals

Monday is the start of our challenge and we want to make sure you begin the week prepped for success. If you have not done so already, review Wednesday's blog post which goes over setting meal schedules and structures. The more planning and structure we can build now the better. Setting goals or benchmarks for yourself gives you something to aim for. Think about our training, we utilize the same strategies to have successful workouts. 

Phase 1 is going to be our opportunity to build a strong base of nutrition. The main takeaway during these 2 weeks (05/08-05/21) will be incorporating whole foods into each meal while using hand measurements for simple tracking. It is really important that we keep it simple this first phase to avoid taking on too much too soon. For those newer to tracking, we will not be counting calories or macros. The hand portion guidelines are up to 90% accurate when followed. The quantities of food eaten will put us in a caloric deficit that promotes healthy weight loss. We are not looking for extreme weight loss results which are simply not sustainable. 

It is also important to note that this is not an elimination diet. You can still enjoy some of your favorite foods in moderation. A good rule of thumb is to allot 10% of our daily calories to any foods that are not normally associated with health. Long story short, eat snack size or mini versions of your treat items if you want to. If the majority of the foods you eat are whole foods you will be absolutely fine. 

Review the following  guidelines to get a better understanding of our goals for this phase. If you have any questions please comment below or reach out to Jaz or Coach Sophia for assistance.