Dear Boys and Girls,

Wow! A lot of folks are on board with the Slim Spot 20-Day Challenge starting on Monday, August 24th.

Okay, listen up! For some folks, eating clean might mean eating one meal a day. That's not eating clean, that's starvation. For others, it might mean having a bagel for breakfast, a fruit for lunch, and a salad for lunch and dinner. That's not really eating clean either. You could be eating little amounts of high fat, high calorie-foods.

So, let's define the EATING CLEAN GUIDELINES for the Challenge. Remember: this is a challenge. For 20-days you will eat an almost perfect diet with one cheat day per week because you are after REAL RESULTS. If this is too much for you and if you're going to whine, don't do it! I'm serious! You can still lose weight and get fit by not following these rules, but these are the rules of our challenge. Got it? Good!

So: f you're ready to take your fitness to the next level, let's do this!! I'm in! I want abs!

EATING CLEAN RULES:

RULE 1: You eat 4 to 6 small meals per day, ideally breakfast, snack, lunch, snack, and dinner. That means that you are eating every 2 to 3 hours.

Your body needs to be fueled. Eating only breakfast, lunch, and dinner is not okay.

RULE 2: You eat at least 1250 calories (unless you are less than 5 feet tall). I am putting this down because this challenge is about eating clean and being healthy, not about starving yourself.

RULE 3: This is more like a guideline than a rule. You follow something close to a 40% carbs, 30% protein and 30% fat diet. For those of you doing carb manipulation or following a special plan for diabetics, that's fine, too. Again, I just don't want folks to think they are eating clean if they eat 4 bowls of cereal per day. Your meals have to be balanced.

RULE 4: This is the real challenge part: YOU EAT ONLY FROM THE TOP 2 TIERS of MICHI'S LADDER 6 DAYS A WEEK. That means that you cannot have bagels for breakfast nor frozen yogurt for a snack. Top 2 tiers. Period.

To See Michi's Ladder, click here: Michi's Ladder

You can also do a google search to find it. If you have any questions email me.

Gosh, I sound like a food nazi. But, again, this is a challenge and these are the rules.

Are you ready?

Bring it!
Barbie, PhD

p.s. A note to all the folks I coach: When ordering please make sure to be signed in to assure that I receive proper credit. Thanks!

**** ADDENDUM: Shakeology, protein supplements, coffee, natural almond/peanut butter ALLOWED. *******