21-Day Total-BodyTransformation ChallengeCamille

DisclaimerHere’s all the fun legal stuff my lawyer says I have to put in here. This program is for informationpurposes only. The information presented herein is in no way intended as medical advice or toserve as a substitute for medical counseling. Rather, as nutritional and exercise guide this isintended only to supplement, not replace, medical care or advice as part of a healthful lifestyle.As such, the information should be used in conjunction with the guidance and care of yourphysician. You must consult your physician before beginning this program as you would with anyexercise program. If you choose not to obtain the consent of your physician and/or work with yourphysician throughout the duration of your time using this product from Fit 2 The Core /NutritionWorks you are agreeing to accept full responsibility for your actions.By utilizing the nutritional guidance and exercise strategies contained herein, you recognize thatdespite all precautions on the part of Camille Durante or other staff or trainers of Fit 2 The Core/NutritionWorks. There are risks of injury or illness which can occur with any program and youassume such risks and waive, relinquish and release any claim which you may have against CamilleDurante or other staff or trainers of Fit 2 The Core/ NutritionWorks or its affiliates as a result ofany future physical injury or illness incurred in connection with, or as a result of, the use or misuseof this nutritional guide and exercise program for personal use.*IMPORTANT: Again, more fun things from my lawyer: This program is copyrighted and tocopy, share, or reproduce is in violation of the law and prosecution will be enforced.

Welcome to Your 21-DayTransformation!I’m VERY excited to have you as a part of this challenge!The next three weeks are going to be a life-changing journey filled with new experiencesand self-discovery.This challenge was created to help you reach your goals with intention.By following this plan, you will boost your metabolism, eliminate sugar cravings, & rid yourbody of unwanted fat!The benefits of this eating strategy stretch far beyond fat loss, however.You’ll be eating a LOT of delicious recipes that are loaded with energy-boosting, nutritious,and healing properties.Here’s a quick snapshot of some of the other benefits:v Naturally balance blood sugar and helps eliminate cravingsv Supports hormone production and rebalancingv Improves brain health and help protect against dementia and other disordersv Improves memory and clear brain fogv Improves digestionv Increases energy levelsv Improves fertilityv Improves quality of sleepv Decreases anxiety and mood swingsI’m very excited and grateful to be a part of your journey to better health and fitness.I’m here to help and answer any questions, no matter how big or small.I want you to have the BEST possible experience and get the BEST possible results, soplease reach out if you have any questions or concerns.Thanks again for trusting in us and joining us for the next four weeks.Sincerely,Camille Durante

Let’s Get Started!First the BasicsOver the next 21-days, you’ll be eating a real, whole-foods based meal plan. If itcomes out of a box, you’re probably not going to find it on the grocery list.Great nutrition is the foundation of great results. Your main focus is going to be oneating high-quality protein, healthy fat, nutrient dense greens, and real fruits andvegetables.Processed foods laden with chemicals, artificial colorings and preservatives are NOTon this plan.Other things you won’t find here: added sugars like high fructose corn syrup,inflammation-causing grains (like white bread or other baked goods), and mostdairy.Inflammation is the root of all disease in the body.That’s why the overall goal of this challenge is to feed your body with nutrient richfoods to help reduce inflammation so your body can heal and restore itself.As your body begins to balance out, you’ll notice increased energy, better quality ofsleep, better digestion, and increased fat loss.I am VERY excited about the next 21-days, because what you will be learning canliterally change the rest of your life.Powerful Protein:“When life gives you lemons, ask for something higher in protein.” – AnonymousSimply put, we wouldn’t exist without protein. Protein plays a lead role in nearlyevery function in your body.It’s part of every cell in your body, and is used to help build muscle, organs, andother tissues. It’s also important for brain health and to help make enzymes,hormones, and other necessary chemicals.

Not only that, eating the right amount of protein will help to boost your metabolismand keep your weight in check.AND .protein can also help you avoid gaining unwanted weight in the first place.This is because when you’re eating enough protein, you’ll feel more full for a longerperiod of time, and have less of an urge to eat junk food.In fact, studies have shown that when women eat around 30% of their diet fromprotein, they eat 441 fewer calories per day.For this challenge, you’ll be eating about 30% of your calories from protein – whichis ideal for fat-loss and maintaining lean muscle mass.You’ll be eating high-quality proteins like grass-fed meats, wild fish, and free-rangepoultry.If you’re thinking that eating like this may start to get expensive . it really doesn’thave to!A lot of times you can find items on sale- just buy in bulk and freeze them! Also- besure you check out local farms and farmers markets.Try these places to shop:Whole Foods Market- Garden City CenterBack to Basics Natural Food Grocery- 500 Main St, East GreenwichCheckout - just buy in bulk and freeze them!Most of the time, you’ll be able to get a much better deal because you’re buyingdirect from the source. Not only that, but it’s always great to support our localcommunity JMake sure to read the “Personalizing Your Plan” section in this manual for details onhow to adjust these numbers based on your individual needs.The Not-So-Sweet Truth About Sugar.Added sugars (that don’t occur naturally in the foods you are eating) can beabsolutely detrimental to your health.

We’ve already talked about how inflammation is the root of all disease in the body I’m taking about diseases like cancer, diabetes, Alzheimer’s, digestive disorders,arthritis, and the list goes on and on.Consuming a high amount of refined sugars is a LEADING cause of inflammation inyour body.Did you know that soda and other sugary drinks are the #1 source of calories in theAmerican diet!?Here are a few not-so-sweet facts about sugar:v Sugar promotes inflammation in the body – the root cause of disease.v Large amounts of sugar will suppress your immune system. (Imagine howyour immune systems suffers if you’re eating processed sugars every meal.)v Sugar suppresses the release of HGH (Human Growth Hormone) in thebody.v Sugars will raise your insulin levels- which over time can lead to a whole hostof diseases.v Sugars have a massive negative effect on energy levels throughout the day.v Impacts your hormones and your ability to deal with stress.Artificial sugars like Splenda and Aspartame are no better for you, either. They havebeen proven to have countless negative effects in your body and especially in yourbrain.Sugar in itself is NOT bad. In fact, we need a certain amount of it to even survive andbe able to think straight.The problem really stems from the quick rise in our blood sugar levels when weconsume large amounts sugar on a regular basis.When you eat healthy carbs- like a sweet potato or an apple, you’re also eating thefiber that comes along with it. Digestion is slowed down, so even though you’reeating sugar, your blood sugar levels do not raise as fast. Your body can easilyhandle it.If you drink a Coke, there’s no fiber or anything to slow down the digestive process,and your blood sugar levels spike to unnatural highs.So- for this challenge, we’re going to keep it close to nature.

We’re going to stay away from ALL white and refined sugar, high-fructose cornsyrup, and artificial sweeteners.Acceptable substitutes (in moderation, of course) are raw coconut palm sugar, rawlocal honey, dates, and Green Leaf Stevia.The first three are slow to raise your blood sugar levels, so they’re ok in smallamounts. Green Leaf Stevia is a much less processed form of Stevia and does nothave an impact on your blood sugar levels. It has been around for centuries. It’sabout 30-40 times sweeter than regular sugar so make sure you only use thesmallest amount!Remember- this is a LIFESTYLE approach, not a fad diet. I don’t want you feelingdeprived in any way- so it’s all about finding healthier alternatives to what you’realready eating! JThe Skinny on Fat We hear it all the time- fat is BAD for you! Drink skim milk instead of whole. Get fatfree yogurt instead of full-fat. Have an egg white omelet. Trim the fat off your meatand remove the skin before you eat it!But is this really the best advice? Here are the real facts about fat It’s important to understand that eating fat does not make us fat.If you’re looking for the shady criminal to blame- look no further than the processedcarbs, sugar, and HFCS that find their way into almost everything we eat.Plain and simple: eating SUGAR makes us fat.Now it’s definitely important to not overeat on your healthy fats, as too much ofanything will have an impact on your waistline.Please keep in mind that the key word is healthy fats.Healthy fats include things like coconut oil, olive oil, avocado, nuts and seeds, grassfed butter and ghee, animal fats (duck, beef, pork), Omega 3’s (found in fish), etc.The “bad” kinds of fat you want to stay away from are trans fats.

Most trans fats that people eat have been cooked up in a laboratory kitchen wherescientists “hydrogenate” certain oils so they have a longer shelf life.Trans fats are found in a LOT of packaged foods- like baked goods, donuts, piecrusts, cookies, crackers, margarine, and a lot of fried foods.Basically look at your labels- and if you see anything labeled “partiallyhydrogenated” or “hydrogenated” get rid of it fast.In addition to trans fats, you also want to stay away from refined oils that tend to behigh in Omega 6’s (which throw off the ideal Omega-3 to Omega-6 balance) likepeanut oil, canola oil, vegetable oil, soybean oil, and corn oil.Not that you know what kinds of fat NOT to eat, let’s talk about why the right kindsof fat are GREAT for your body.Healthy fats are incredible for your body. They are important for:vvvvvvvvMaking hormonesBrain healthEnergy levelsSupporting your thyroidStrengthening your bonesStrengthening your immune systemReducing your risk for CancerAnd the list goes on .How much Water should I drink?“If there is magic on this planet, it is contained in water” – Lauren EiselyStaying hydrated is one of the BEST ways you can possibly take care of your body.Water is essential for every single cell in our body to function at its highest level.Water helps increase your energy levels, promote weight loss, flush out toxins,improve the quality of your skin, improve digestion, can help relieve joint pain, andcan even help relieve headaches!Your body is about 60% water and just a small 2% decrease can significantlyimpair performance and the way you feel.

Your goal for this challenge is to drink at LEAST half of your body weight in ounceseach day.Example: If you weigh 150 pounds, you should be drinking a minimum of 75ounces of water each day.Personalizing Your Plan:Men and women metabolize food differently. Not only that, but our daily energyrequirements vary quite substantially.To help you get the BEST results, you’ll need to adjust your meal plan according towhat your body needs.Protein Serving Sizes for Men & WomenWomen: 4oz – 6ozMen: 6oz – 8ozStarchy Carbohydrate Considerations:Women: keep plan as isMen: ADD ½ cup of starch when it calls for it in the meal plan at each serving (thisincludes items like sweet potato, quinoa, etc. (see Swap Guide for the complete list.)Healthy Fat Considerations:Women: keep plan as isMen: ADD about 3 Tbsp. or ¼ cup PER DAY to the planIf you need help with this, simply reach out. My goal is to make this plan as simpleas possible to follow, so if you have any questions, just let me know!The First 2 Days of Your Challenge:Your first two days are scheduled “detox days.” These days are designed to cleanseyour liver to allow your body to process the foods you eat more easily andefficiently.No pills, drugs, or juices just lots of fresh vegetables, fruit, water and minimalprotein.Depending on what you’ve been eating lately, you may experience headaches andsome fatigue in the beginning.

Just make sure you drink plenty of water so you continue to flush out the toxins, andyou’ll make it through. After Wednesday, you should be feeling a renewed sense ofenergy!NO CAFFEINE is allowed on detox days, and please limit over-the-counterdrugs like Advil or Tylenol. All prescribed medications should still be taken.House Rules!Caffeine:Caffeine is a stimulant that will increase your stress hormones. When stresshormones go up, insulin also goes up. Now- there are definitely benefits to drinkingcaffeine, so we just need to find a healthy balance.Limit caffeine to 5 servings per week MAX (and never after 1 pm.) On days you havecaffeine, make sure you drink an extra glass of water.***For creamer, use coconut milk. No sugar unless it’s 1 tsp. or less of coconut sugar orraw honey. Organic coffee & green tea are your best options for caffeine.Alcohol, Sugary Juices & Soda:Liquid calories can add up FAST. Not only that, they’re loaded with sugar that willspike your insulin. It places a heavy load on your body to detoxify from it (which itthe exact opposite of what we’re trying to do during this challenge.)For the next four weeks, you’ll be steering clear of anything other than water, thedrink recipes in y