Challenge 1: Structure Your Meals

Gabby Reece’s Take Control Of Your Health Challenge Day 1

Scroll to view your fitness challenge and read Gabby’s message

EAT TO STABILIZE YOUR BLOOD SUGAR

Eat every 3-4 hours starting within an hour of waking, about 250-300 calories per meal if you are an active woman and 400-450 calories per meal if you’re a man.

That may total 6-7 meals for some of you, or 5-6 for others.*Waiting any longer, your body’s blood sugar levels drop, and your body panics for blood sugar then cannibalizing muscle, and holding on to fat stores.

The key is to eat when hungry, and stop when satisfied, before the feeling of being FULL. If you do not get hungry, that means your metabolism isn’t working for you, and you need to cut your meals in half, but still stay on schedule. Gradually over time you can increase your calories.

CHOOSING CARBS, PROTEINS, FATS


Choose protein, carbohydrates and fats that are higher up on the quality of food chart. High quality foods are less processed, more natural and take longer to break down in your system. These choices are lower on the Glycemic Index (a gauging device that measures how quickly carbohydrate containing food items are digested in your system). This keeps your blood sugar stable longer, and allows for faster and more consistent results! From my own experience and what I have witnessed in my clients, higher quality of foods lead to more muscle tone and definition, flatter abs, leaner or more muscular limbs (depending on your goals) and shapelier physiques.

HIGHEST QUALITY FOODS
(you’ll notice that these items are completely natural, the least processed and will yield you the best  results)

PROTEINS
Beef

Chicken

Eggs

Fish

Turkey

Soy Beans

CARBOHYDRATES
Beans (fresh)

Brown Rice

Fruit

Hot Cereals

Vegetables

Yams/Sweet Potatoes

FATS
Avocado

Flax Seed Oil

Nuts (dry roasted or raw)

Natural Nut Butters

MEDIUM QUALITY FOODS

(these items are processed to some degree)

PROTEINS
Cottage Cheese

Deli Meat

Canned Meat

Garden Burgers

Yogurt

Soy Meat- packaged

CARBOHYDRATES
Bread

Beans – canned

Cold Cereals

Crackers

Pasta

Potatoes

Pretzels

FATS
Canola Oil

Olives – canned

Processed Nut Butters

LOW QUALITY FOODS (these items are the most processed)

PROTEINS
Protein Powder

Protein Bars

CARBOHYDRATES
Chips

White Rice

Rice Cakes

FATS
Mayonnaise

Margarine

Salad Dressings

Sour Cream

For these 14 days we do want you to exercise along with your 15 minute walk which is part of the daily requirements below. Please feel free to choose your own cardio or strength training workout for approx 30 minutes or try Gabby’s Train 360 fitness program. We will be providing the workout each day.

Today, do an ABS/CORE Workout!

click here to view an ABS/CORE workout

Get 7+ hours of sleep
Limit your caffeine and alcohol to one 8 oz cup per day
Avoid fried foods and smoking
Take a 15+ minute walk

GABBY’S MESSAGE

Remember to take this challenge one day at a time and don’t get overwhelmed. Let us know how you do each day by posting your blogs in buzz, you may win a gift bag!We will be posting each challenge the night before around 9:00 P.M. PST so you can prepare. Stay tuned for your next challenge!

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CHALLENGE RECAP

Challenge 1: Eat Good Carbs, Fat, Protein Every 3-4 hrs

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