Good Nutition will help you improve your body composition, improve your health, and improve your performance.  

If it does not do those 3 things, you are setting yourself up for failure and future problems down the road!

The first step in your Lean Eating Coaching Program is to create your goal.  This must be something that means a lot to you and something you will fight for.

We love to make our goals SMART! Specific-Measurable-Attainable-Realistic-Timebased.

Over the next 6 week, what would you like to accomplish specifically?

Example: Over the next 6 weeks, I will lose 2" off my waist.

You can see there is a time frame (6 week), it is specific (-2"), it is measurable (inches), and it is a realisitic goal as long as training and nutition are aligned.

Write down you goal on a piece of paper and post it in a place you will see every day.  I also want you to read this goal out loud to yourself 5x/day for the next 2 weeks!

This may sound silly, but you will reinforce your positive mindset and realize your goal.

THIS STEP IS INCREDIBLY IMPORTANT!

The first step to making incredible changes is to prepare your kitchen and your life for the habits you will be developing.  You will be receiving your nutition plan within the next 48 hours, if you have not already received it.  However, I bet you still have junk in your kitchen.

Your first habit is to eliminate all food in your kitchen that does not fit your new, healthy lifestyle.

Candy

Sweets

Cereals

Soft Drinks/Pops/Juices

Processed dips and dressings

Fatty Dairy Products (Sour cream, whole milk)

Frozen Deserts

Pasta

Sugary or Oily sauces

ALL Processed foods

ALL Alcohol

You will now replenish your kitchen and pantry with great, supportive foods!

Meat and Poultry- Fish, Chicken, Turkey, Lean Beef

Dairy and Eggs- Cheese (in moderation), Omega-3 eggs, egg whites

Vegetables- LOTS OF VEGGIES!

Fruits

Water and Green Tea

If you have kids, we understand that you may need to keep some stuff in the house that we have asked you to throw away. 

However, we ask that you ask yourself "why?"

Do they really need it, or are we teaching our children the same bad habits we are trying to break in ourselves?

We understand some things children really do need more than adults and you may have to keep some of the items we have asked you to throw away.  If you must keep something, pick a cabinet that is far, out of sight, inconvenient to get to, and keep only a small amount in the hosue at any time.  

When buying your new foods to replace the junk you thew out, use grocery lists and recipes!  This can be found in the nutrition guide we give you.

This week, focus completely on avoiding the items we threw out and adding the items you have introduced to your kitchen.  It is importantnot to get wrapped up in what to eat and make this simple change first.  

REMEMBER, this is about setting yourself up for lifelong SUCCESS!!!!!

Feel free to reach out with any questions.  I can be reached personally at 330-801-9997, with text being the easiest way for me to communicate. If you do call and I am unable to answer, I will call you back within 24 hours.  You can also respond to these e-mails with any questions or concerns, or reach out to our private Facebook group.

Don't forget to schedule you initial assessments and pay your balance if you have not already done so!  We look forward to helping you transform!!!

Best Regards,

Evan and the 2 Tone Family