Doing a Cleanse & Revive turns your body into a healthy fat-burning machine. Crafting your body to perform at it's highest potential and with high intensity strength and cardio training it hits your body into the "After Burn" mode creating the best burn up to three days after your workouts.
Reviving your metabolism is about making food choices that help support the body’s normal energy-producing, fat-burning, muscle-building functions. Our bodies were designed to burn fat as our primary source of fuel, but our modern diets have greatly compromised that function resulting in the escalating numbers of overweight/obese individuals. And these numbers continue to grow in spite of a robust, sixty billion dollar a year diet and weight loss industry. It almost seems like the more we diet, the fatter and sicker we become. In fact, over 95% of everyone who loses weight by dieting, gains more back than when they started.
Science has finally broken the code on this phenomenon. It turns out that fat loss has as much or more to do with hormones than calories-in, calories-out. Hormones are signaling molecules that trigger specific cells into action. They regulate virtually every aspect of your body’s day-to-day functioning. In the case of fat-burning, your body makes a hormone that regulates when and how much fat should be converted to energy.
MEET LEPTIN Leptin is the “fat-burning hormone,” and regulates metabolism and hunger signals, too. When leptin works as it’s supposed to, your body will burn excess accumulated fat in an efficient manner.
When we pile in amounts of sugar, grains, starches, processed foods, along with fluids that give us no benefit can cause chronic inflammation in the body that can drastically interfere with the brain’s efficiency to read the levels of leptin in the blood. The brain's inability to “see” leptin, which is also known as “leptin resistance” or “leptin insensitivity,” throws your fat-burning functions off course.
The result is your body relentlessly reserves excess fat, no matter your body type. Unfortunately there is no medication that can correct leptin resistance, in fact the typical weight loss diet can actually make this problem worse. This explains why the diet and weight loss industry has failed to offer solutions that support permanent long-term results for life long changes in nutrition and exercise. We become discouraged with our progress so we quit.
This “Cleanse & Revive” nutritioin plan was crafted over 20 years of research and study on how to help your body shift your metabolism back to the efficient, fat-burning machine it was created to be.
The program is divided into three phases: the initial 2 phases--”Cleanse & Revive” and “Impact”—were developed as a "reset button" so that you have a simple but very effective way to change your nutrition that can be repeated as many times as you need to reach your goals. In turn it gives you the tools and knowledge to achieve your lifestyle transformation that is the true goal of this program.
The 3rd phase, “Divine Health” (maintenance mode) follows once you reach your goals, and is meant to be pulled out of your tool box for healthy living anytime you need to support your leptin function and maintain healthy levels of body fat. In all three phases it’s a convenient solution for meeting the nutritional goals by providing the body with the right combination of fats, healthy carbohydrates, fiber and more to promote the body’s long-term health.
"Without your health everything else becomes harder to deal with."
Phase 1: Workout, Cleanse & Revive Phase
Step 1 –Workouts (ongoing) & Consult
The workouts are ONGOING this is a given for reaching your goals. You will commit to doing at least 4-5 workouts a week of high intensity. Three of those must be at boot camp and 2 on your own.
Below under Important Documents you will find the link access some workouts you can do at home or while traveling. You are also welcome to use any workouts you may have at home or via YouTube but they must be high intensity at least 30 minutes of boot like workouts. Beach body has some great workouts and you can also YouTube some great high intensity workouts that you can do with body weight only. Just do a search.
Before moving on please take a minute to schedule your 1 on 1 Consult. The consult should be scheduled for the second week of your challenge after the 7 Day Detox is completed or there after.
7 Day Detox Nutrition Meal Plan (<--click on link to access meal plan) – Start this on day one of your program. You will then follow the guidlines below for 14 days after the 7 Day Detox.
Step 3 –Revive (once you have finished your 7 Day Detox)
START: The 14 Day Revive Meal Plan
You will begin the 14 Day Reboot Meal Plan once you have completed the 7 Day Detox . Help to reduce the risk factors of chronic inflammation, restore your gut health, reactivate your immune system, and replenish your cells in order to help the body shift your metabolism in the Reboot Phase. There are specific foods to eat and avoid during this phase to best help accomplish these goals.
For your Healthy Snacks and Meals, simply review the guidelines listed below and:
Pick a protein
Pick a healthy fat
Pick your fruits and/or your vegetables*
*Approved fruits and vegetables can be eaten at any meal or as a snack
There are 5 food rules during the “REVIVE” phase (14 Days)
Don’t skip meals! Eat at least 2 snacks a day in between meals and finish eating by 6:30p.m.
Make sure you drink a glass of water when you wake up, with each snack and meal. More for better results.
Fat: Increase your intake of healthy fats
Protein: Moderate your intake – on average 4-6 ounces per meal (Too much protein will also convert to sugar)
Carbohydrates: Eliminate all refined sugars (table sugar, powdered sugar, brown sugar, high fructose corn syrup, molasses, maltodextrin, etc.), refined grains (white flour, wheat flour, white rice, etc.), and most fruits (see approved list below).
Sample of A Great ‘Revive’ Day
Wake up –1 glass of water
Breakfast – An approved protein and approved carb (veggies), 1 glass of water, cup of green tea
Snack – 1 glass of water. Healthy snack from protein, fat, or fruit & vegetable list. You can chose from the 100 Calorie Approved Snack List (Suggestions: 1/2 c almonds or 1 avocado)
Lunch – 1 glass of water, salad with the approved veggie list, 1 serving of protein from list
Afternoon – 1 glass of water. Healthy snack from 100 Calorie Approved Snack List
Snack – 1 glass of water. Healthy snack from protein, fat, or fruit & vegetable list. You can chose from the 100 Calorie Approved Snack List (Suggestions: 1 cup Full fat plain yogurt with 1/4c berries or one hardboiled egg)
Dinner – Healthy dinner –> 1 choice from protein list and one from veggie list. (Suggestion: 5oz Grilled Chicken with a full fat cream sauce, asparagus with olive oil, large green salad with oil & balsamic vinaigrette)
Evening – If you are needing a snack to end your evening ONLY an approved snack from the 100 Calorie List. Do Not eat after 7:30p.m.
BUILD YOUR OWN MEAL PLAN
PROTEINS
Beef
Fish
Lamb
Pork
Poultry
Eggs (whole)
Milk or Pea Protein Powders
Wild Game
Healthiest Options: Grassfed, free-range, cage-free meats, and no hormone added sources whenever possible.
Too Much Protein: Protein can be broken down into sugar, which in turn means that your body creates insulin in order to bring blood sugar levels back down to normal.
FAT
Avocados
Butter
Ghee
Cheese
Cream Cheese
Whole Milk
Seeds
Nuts
Sugar Free Nut Butters
Olives
Coconut and Almond Milk
Full Fat Plain Yogurt
Oils: Avocado – Coconut – Walnut
– Grape seed – Flax Seed – Olive
NOTE: AVOID Hydrogenated and Partially Hydrogenated Oils such as cottonseed oil, soybean oil, and vegetable oils; Trans Fats such as margarine and synthetic butters; Rancid Vegetable Oils such as corn oil, canola oil, or those labeled simply vegetable oil.Choose non-pasteurized or homogenized cheese when available
Fruits (limited to 2 servings per day): All Berries, Granny Smith Apples, Lemons, Limes, Coconut, Pineapple, Mango
Phase 2: Impact Phase
After you’ve completed your 21 Day Cleanse & Revive Phase, you can stay on the Cleanse & Revive Plan or you can move into the broader Impact Phase. Whichever your choice ends up being, now is the time that you will add into your plan vacation mealsinto your weekly eating plan. A “Vacation Meal” is a meal that most people recognize as a "cheat meal" but you should never feel guilty about eating food, it becomes an emotional roller-coaster if that happens. Everyone deserves a vacation from our daily lives so now you get to take a Nutrition Vacation a meal you that you can't find on the Cleanse & Reboot phases or that you have to worry about consuming. It’s a Vacation from your everyday nutrition plan.
“Vacation” Meal Guidelines
Eat 2 Vacation Meals per week. (It often works best to combine them into the same day.)
Eat the foods you crave: This is not a cheat meal, so don’t feel guilty for eating the foods you really want.
Don’t overdo it; eating to the point of misery is not the purpose. Think Portion Control!
Don’t skip a meal in order to prepare yourself for your vacation meal
Don’t keep left-overs. They’ll just tempt you in the days that follow.
Have Fun- This is your vacation
Selecting your meal plan on the Impact Meal Phase:
Select a Protein (use the same list from the Cleanse & Revive plan)
Select a Fat (use the same list from the Cleanse & Revive plan)
Select your approved vegetables and fruits (use the same list from the Cleanse & Revive plan)
Optional: Once your weight loss goals are achieved, you can now add higher glycemic fruits, vegetables, or grains to any meal. (See Phase 3 for Optional Choices)
Phase 3: Divine Health Maintenance Mode The DIVINE HEALTH Phase is designed to follow the REVIVE and IMPACT Phases and continue to support your health ongoing. Once your weight is lost, simply follow the Impact Phase Food Plan and Vacation meals with a more liberal use of the optional Fruits, Vegetables, and grains. Should you find yourself gaining a few pounds back, you can simply go through the Cleanse and Revive Phases again.
Optional Fruits, Vegetables, and Grains
VegetablesBeans (All) • Squash (acorn, butternut, winter) • Artichokes • Leeks • Okra • Pumpkin • Sweet Potato or Yam • Turnip • Legumes • Chick Peas (garbanzo) • Cowpeas • Lentils • Split Peas (Choose organic when possible. If weight loss is a concern starchy carbohydrates in moderation.)
If at any time you have questions or need to make adjustments and not sure how, please do not hesitate in contacting us at info@teamdivinefitness.com to help you get on the right track.
