Trim your waist 3"-5" with the 4-Week Active Elite Challenge! Just follow the program, and you’ll be slim and trim in no time. First, follow our recommended nutrition guide (below). Second, the quick and easy exercises provided here will help tighten your core muscles and burn calories. Third, Transitions On the Go Shakes offer a delicious meal replacement – and I’ve even given you recipes to shake things up! Lastly, our Transitions Tonalin CLA weight loss supplement targets stubborn belly fat and works to maintain lean muscle tissue. So whittle your middle today with the 4-Week Active Elite Challenge!
This was originally put together by Transitions for National Fitness month, and people had fantastic results in just 3 short weeks. So let's put you to the challenge, if you missed it the first go around! If you'd like to see the original information: http://bit.ly/lnJQDF
Week 1: Build Solid Foundation
Week 2: Detox and Cleanse
Week 3: Personal Power Push
Week 4: Lean It Out & Rip It Up!
Week 1: Build a Solid Foundation
Breakfast Choice #1
1-1/2 cups vegetable mix (broccoli, onions, peppers, spinach, mushrooms)
2 scrambled egg whites or egg substitute
Add a sprinkle (<1/4 Cup) of Low-Fat, Shredded Extra Sharp Cheddar Cheese
Breakfast Choice #2
1/2 Cup 2% Milk Fat Cottage Cheese mixed with
1/4 Cup Mixed Nut Medley (sliced Almonds, Crushed Walnuts, Sunflower Seeds)
1 Tbsp Milled Flax Seed
1/4 Cup Berries (Blueberries, Raspberries, Black Raspberries, Blackberries, OR Strawberries) OR
1/2 Grapefruit broiled w/ added Cinnamon (can mix berries into cottage cheese OR cut out Grapefruit and use the Rind as a bowl for the cottage cheese)
Breakfast Choice #3
Thomas's Light Multigrain English Muffin OR Arnold Select Sandwich Thin (must be >3g fiber)
1 Egg Cooked Over Hard
1 Tbsp Extra Sharp Shredded Cheddar
1 Tbsp Salsa
1/2 Cup Baby Spinach leaves
Breakfast Choice #4
Thomas's Light Multigrain English Muffin OR Arnold Select Sandwich Thin (must be >3g fiber)
1 Tbsp Teddy or Smucker All-Natural Peanut Butter (NO SUGAR ADDED)
1/2 Banana
Breakfast notes:
12oz Water is a MUST!
1 cup (up to 12oz of coffee w/ minimal sweetener and creamer is OK)
Lunch Choice #1
1 Joesph's Oat Bran Pita
1 Cup Mixed Greens (Baby Spinach, Arugula, Red Leaf Lettuce, etc.)
1/2 Can Albacore Tuna Drained Mixed with 1 Tbsp Mayonnaise (made w/ Canola or Olive Oil)
1/4 Cucumber cut into sticks or slices
Lunch Choice #2 (Cobb Salad)
Large Salad (try to stay away from iceberg lettuce)
1/4 Cucumber chopped
1/4 Cup Avocado Chopped
1 Boiled, Peeled Egg chopped
2 slices Turkey Bacon, crumbled
1/4 Cup Diced Peppers & Onions Mix
DRESSING ON SIDE: Balsamic Vinaigrette, Ginger Soy, Olive Oil & Vinegar
Lunch Choice #3 (Southwestern Salad)
Mixed Greens (try to stay away from iceberg lettuce)
Topped with 3oz (palm of hand, deck of cards size) Boneless, Skinless, Grilled Chicken Breast or Steak
1/4 Cup Black Beans (rinsed, cooked, and drained)
1/4 Cup Whole Corn Kernels (cooked, drained)
1/4 Cup Diced Peppers & Onions Mix
1/8 Cup Extra Sharp Shredded Cheddar Cheese
DRESSING ON SIDE: Low-Fat Ranch with Taco Seasoning added in or Hot Sauce
Lunch Choice #4 (Oriental Salad)
Mixed Greens (try to stay away from iceberg lettuce)
Topped with 3oz (palm of hand, deck of cards size) Boneless, Skinless, Grilled Chicken Breast or Pork
1/4 Cup Mushrooms or Water Chestnuts
1/4 Cup Mandarin Oranges or Orange Slices
1/4 Cup Diced Red Peppers & Onions Mix
1/4 package Ramen noodles crushed and sprinkled on top (dry, not cooked)
DRESSING ON SIDE: Ginger-Soy-Sesame dressing
Lunch Choice #5 On-the-Go
Joseph's Wrap or any wrap over 3g Fiber
Drizzle with Olive Oil & Garlic Powder
1 Cup Mixed Greens
2-3 Slices of Red and Green Peppers Each
5-6 Grape tomatoes
1/4 Cup Extra Sharp Cheddar Cheese
1/4 Cucumber
1/4 Avocado (or can use Guacamole instead of the olive oil & garlic)
Lunch Notes: Add 1 Tbsp of Milled Flaxseed for added health benefits
Dinner Instructions:
3oz clean protein (fish, boneless skinless poultry or pork, egg whites, 93% lean ground meats (beef, turkey, pork)
3/4 Cup Grains (1 slice whole wheat bread, whole grain rice or pasta, sweet potato)
3/4 Cup Vegetables OR Side Salad
Other Notes:
Your beverage restriction is water, coffee, or tea (add fruit to your water for flavor)
1 Transitions Shake per day
1 Extend Snack per day or 1 piece of fruit
Stay tuned for Week 2 next week!
