Choose Energy 4 x 4 Weightloss and Tone

Health and FitnessTags: Clean Weight

4x 4 Choose Energy clean- lean machine program

40 Day program – it takes 30 days to create new habits and 40 days to commit to change. This is a 4 x4 x40 day program. Here you go….

Upon rising
1 cup of hot water with fresh lemon – amount is to choice

15 – 20 mins later
1 500ml glass of water with 1Tablespoon of Liquid Chlorophyll
REPEAT THESE TWO THINGS BEFORE SUPPER ie 2x / day

Breakfast – must have protein, good fats, and fiber based carbohydrates – for a suggest check my website for my smoothie recipe

Throughout the day –
* Eat every 4 hours – 4x / day with about 400 calories / meal ( meal size about the size of a salad plate 2 – 3 handfuls)
* Meals should consist of the following 4 items:
1. Max. 4oz of protein (meat, poultry, beans/ lentils, nuts seeds, fermented soy, fish are all good choice – no pork or cow dairy)
2. Good fats – nut oil / or butters 1 Tablespoon, raw nuts ¼ cup, Olive or Coconut oil 1Tbpsoon
3. 2 fiber based carbs – whole grains max 1/3 cup raw, multi colored veggies 1 – 2 cups ( except carrots / beets and corn max ¼ cup) , mixed berries or one small local fruit would be a serving ( no tropical fruits, bananas, or melons)
Focus if your digestion can handle it on 20% raw or light steamed
4. Sprinkle a tsp of flax seed or hemp seeds in or on each meal

Drink good clean water, herbal teas or organic espresso based black coffee between meals – 2l of Water / day

No – cow dairy, refined sugar, tropical fruits, alcohol, black tea, peanuts or peanut products

Supplements:

• Drink 330ml of Zico Coconut water / day or 500ml diluted in 2l of water sip throughout the day
• 1000iu of Vitamin D with Breakfast and Supper
• 300 – 500mcg of Chromium at lunch
• BONUS OPTIONS – take 2 Wobenzym N upon rising and before bed – on a empty stomach * they reduce excess debris in the body

Exercise 4 x / week, for a minimum 40mins and MUST  consist of the following

1. 2 days cardio – run / walk / swim / bike / hike – at a good pace get your heart up 40 mins.
2. Strength training – full body 40mins
3. Yoga – best for those with high stress / adrenals – you know who you are restorative or Yin Yoga for other find what you like
4. if you exercise more than 4x / week or if any work out is more than 60mins – increase your meals to 5 x day same proportions
5. 2 days rest or not thinking about it fun activities are 100% necessary
• if you would like organized training I can work out something for you – let me know lots of options
• Focus on being outside as much as possible

• Take a 15 – 20 min. outside breaks daily and this is so minimum I would love to put 1 hour here

• Journal all the amazingly positive things that happen to you everyday – Yes you need to do this daily and you will find positive every day.

• In Bed a sleep by 10pm

None – negotiable

- Absolutely NO weighing yourself for the 4 weeks on the program
- Food is mandatory, EVERY 4 HOURS  in proportion
- Exercise is mandatory – to your best level
- Rest is mandatory

Contact me and let me know how it went – stay dedicated and YOU will get RESULTS!!!