TheNEWFitChicks!4-PhaseCleanEatingProgram

WhatDoYouThinkAboutThisCleanEatingMantra?Eatfood,mostlyplants,nottoomuch

PhaseONE:FreshStart

! ReadCleanEatingManifesto

! CompletedCleanEatingManifesto

assignments

! ReadProteinPrimer

! ReadCarbohydratePrimer

! ReviewedSampleMasterMealPlans

! Canlist8FoodRules

! Completed1st1:1NC

! Completed2nd1:1NC

! Completed3rd1:1NC

! 4MasterMealscompletedandfiled

! Planned3TreatTimes

! BecomeaTreatTimeExpert

! BookmarkedCalorieKing.com

! BookmarkedCookingLight.com

! BookmarkedCleanEating.com

! Know7sourcesgreatcomplexcarbs

! Know7sourcesofleanorplant-based

protein

! MealPrepped6straightdays

! SnacksPrepped6straightdays

! Prepared/Cookedbreakfastat6daysper

weekfor3weeks(noeatingout)

! Prepared/Cookedlunch6daysperweek

for3weeks(noeatingout)

! Prepared/Cookeddinner6daysperweek

for3weeks(noeatingout)

! Prepared/Cookedsnacks6daysperweek

for3weeks(noeatingout)

! TooktheCleanEatingPledge

! Following8FoodRulessuccessfully70%

ofthetime

! IRateMyCleanEating(1Barely-to-10Perfectenough):________________

TheNEWFitChicks!4-PhaseCleanEatingProgram

PhaseTWO:Reboot

! Identified5Triggersthatderailmynutritionsuccess

! Created5RebootStrategiestousewhenI’mderailed

! Incorporated3morevegetablesintoMasterMealPlan

! Incorporated2plant-basedproteinsintoMasterMealPlan

! DinedOutsuccessfullyatleast5times(on“non-treattimes”)

! Successfullyaddingvarietytoweek-to-weekmenu#NoRuts

! Follow8FoodRulessuccessfully85%ofthetime

! NutritionFoodLabelReadingPRO

! LearntheTop10Tip&TricksForMealPrep&CleanEating

! Packaged/ProcessedFoodIngredientsDecoder

! Read1ofFitChicks!recommendedbooks

! Eliminated2moreProcessedFoodsorIngredients:

! Added3CleanEatingFoodsorIngredients:

! IRateMyCleanEating(1Barely-to-10Perfectenough):________________

PhaseTHREE:Maintenance

! Trackedfooddrinkfor7days

! Trackedfooddrinkfor4days

! Trackedfooddrinkfor1day(submit)

! Submitted1SeasonalMasterMealPlan

! Using5NewRecipesformeals,snacks

! Follow8FoodRulessuccessfully95%ofthetime

! Eliminated2moreProcessedFoodsorIngredients:

! Added3CleanEatingFoodsorIngredients:

! PreparedPre-andPost-vacationnutritionplans

! PreparedPre-andPost-holidaynutritionplans

! Subscribedto1ofFitChicks!recommendedmagazines(ornewsletters)

! Remaininginhealthyweightmanagementrange

! Completeda“MyCleanEatingStory”

! EnrolledintheNEWRev!MetabolismCoachingProgram

! IRateMyCleanEating(1Barely-to-10Perfectenough):________________

TheNEWFitChicks!4-PhaseCleanEatingProgram

PhaseFOUR:Refresh

! Identifiedafewthingsthatareworkingwello __________________________________________________________________________________________o __________________________________________________________________________________________

o __________________________________________________________________________________________

! Identifiedwhat’snotworking?Thenidentify:what’sreallynotworking?

o _______________________________________________________________________________________________

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__________________________________________________________________________________________

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! Identifywhat’scausingyour:

o energydrainso blottingo irregularityo weaknesso sleeplessnesso weightgaino ________________________o ________________________o ________________________

! Medicalcheckup

! HormonalHealthcheckup

! WellBeingcheckup

! “FoodSensitive”–possibleallergies,intolerance,triggersareexploredthoroughly

(askmeforarecommendation)

! RevisitedFreshStartMasterMealPlans

! Revisitedcommitmentsandgoals

! Revisited5RebootStrategies

! RevisitMaintenancePhaseyourkeylearnings

! Identify5RefreshStrategies,ToolsandTechniques

! IRateMyCleanEating(1Barely-to-10Perfectenough):________________