Stick to the CLEAN EATING PRINCIPLES
- Eat meat, poultry, fish, vegetables, some fruit, some nuts, some seeds and oils.
2 points for a PERFECT CLEAN DAY
1 point for 1 CHEAT IN A DAY
0 points for >1 CHEAT IN A DAY
- ANY gluten
- ANY dairy
- ANYTHING processed, preserved, or with additives
- MORE THAN 2 drinks (any alcohol)
at least 64oz (for points). 50% of BW (#) in ounces of water.
Take Daily Supplements
- Fish Oil (at least 1000mg DHA/EPA)
- Protein (at least 35g post workout)
Attend class (MUST CHECK IN) OR 30 Minutes (AT LEAST) of INTENSITY through exercise on your own.
EXAMPLE of acceptable on your own exercise:
- 30+ minutes of running (continuous or intervals)
- 30+ minutes of varied elevation hike/trail run
- YOGA must be 60+ minute class or session and MUST be a power/flow type yoga (you know the difference)
- Spin class (at least 30 min)
- Kickboxing/boxing, etc.
OPEN GYM/GLOBO GYM Requirements
- If you are getting a session in during Open Gym at Lando or in a "regular" gym, doing a circuit of machines DOES NOT COUNT. You all know what intensity is. It's what we do in class.