Finishing Strong on the Cleanse, Looking Ahead to Transition Week
As we head into the last day of the cleanse week, it is important to finish strong! Your body will do better in weeks two, three, and four if your execution was pristine in week one. Also, it is incredibly important to set yourself up for success for week two. Week two is transition week, as we get out of the low-calorie, easy maintenance cleanse and roll into the re-introduction of carb/protein meals and a little dairy.
Don’t be shy about asking questions. I’m here to help. If something is unclear, please reach out so I can help make it clear! Have a great day seven! Then, let’s ace week 2!
A Look Ahead to Week 2
Creating this program is very challenging. Everyone is coming from an entirely different place in life….some have kids, some work from long hours, some are on the go….it is very difficult to create a program that works for everyone.
The menu for week 2 is certainly more complex than week one. This is what I am trying to accomplish in week 2:
1) Provide variety
2) Giving your body what it needs AND
3) Not keeping you in the kitchen every waking minute.
Balancing these three criteria are incredibly tough!
The Week 2 recipes, if you study them, are not too taxing. Most of them are pretty simple. I understand, though, that many of you may be uneasy about cooking. If you have challenges/issues/fears about the execution of week 2, let me know. I’d love to help you come up with the right substitutions for week 2 that make the program work for you.
Email, text or call if you need help!
From the Personal Trainer: It’s a Whole New Ballgame!
Now that cleanse week is winding down, week 2 is a whole new ballgame. Staying on course and eating the foods in order is crucial. With few exceptions, I tried not to load up with calories late in the day. You will notice a cheat meal nestled in there on Day 3. Please follow the guidelines for that meal closely (and exercise immediately before eating your cheat meal…your metabolism will help you most if you do that!).
As we move around the caloric load (surprising the body is so much fun and a good way to stimulate heavy metabolic work), it is important to stick to the portions listed on the menu. I am very understanding of an audible (change in game plan for you non-football types) during the cleanse week, but that does not work as well when more calories are on the table. Enjoy the new menu, stick closely to it, and make sure to nail down your exercise DAILY!
The Value of Virtual Boot Camp: Day Seven
Your body is thinking, “Well done, good and faithful servant!” Now that you have escorted many toxins out of your body, let’s keep them out! Finish strong today, continue to stay away from your vices! This one last day of super clean eating is very important to your body, so as a service to yourself, make it your best cleanse day!
I Would Be Remiss If I Didn’t Tell My Boot Campers…
-Cardio can have several forms. If the weather is decent for you, capitalize on the weather if you can. Go running up a hill or skate around . If you are in Florida and reading this, go wrestle a gator! Mixing in a little fresh air is a great idea because many of us do not spend much time outside!
-As we move forward, prepare to count on a cheat meal on Day 3 of each week. That will come in handy! Outside of the cheat meal, renew your commitment every day to be steadfast in your pursuit of hitting your marks on this boot camp journey. When will you have another opportunity to go through a process like this with several people again?
-Are you writing in your daily journal? If not, start today! Record what foods you like…makes notes about your experience. The more you capture about what you are learning, the more effectively you will be at applying the food and fitness principles being taught. Don’t cheat yourself of the fruits of this work. Record the stuff from this expereience. You will be so glad you did!
Adam Erwin is a Minneapolis-based personal trainer who is leading an online boot camp called “Virtual Boot Camp!” If you arrived on this page and are not yet a boot camp participant, go to www.rapidresultsfitnessmn.com/virtualbootcamp.html and register for our next launch!
