And so our challenge begins! These are the rules of the group....
1) You must comment on the “check in” post in every day! You must comment by 8am PST the next
day or you will be removed from the group (all “check in” posts will be posted at 4am PST). If you can’t
post within 24hours of the post, you need to call me, text me or contact me somehow with your post,
otherwise I will remove you from the group. My cell is: 480-280-2083, home phone: 928-501-0514 or
paulineabello@hotmail.com.
If for some reason you had a hard day (days...or even week!) Still post in and say you didn't do your
workout. I know, it's embarrassing to say you didn't work out! Believe me there are days when I, as the
leader of the group, felt too tired to workout and had to post in that I didn't do my workout! But you
know what...you better believe I got my workout in the next day! I didn't want to have to post that
again! So let that feeling FUEL you to get your workout in the next day! If you stop posting, it is that
much easier just to quit. So if you are not posting we will all assume you are not working out....there is
no hiding! Lol!! (and this counts double for me!) And remember, success is not a straight road to
achievement....for anyone! It is a more of a zig zag--the KEY is to not QUIT when you come to a zig or a
zag but to KEEP pressing forward! Onward and upward! Consistency is the key! If you can hit the target
80% of the time you are GOING to reach your goals! (None of us want to have more squiggles on our
journey than necessary…but expect the squiggles! (see pic below) They will happen! Every day is a new
day! Put a bad day behind you and move on! Never quit!!!!)
2) You will have a success partner! The winners from the challenge will be one of the teams of 2--- your
points count together! You must work as a team, encourage each other and do your best not to let each
other down. We are likely to let ourselves down, but when someone is counting on us it is much harder.
These are your success partners:
Kimberly and Crystal
Frankie and Savannah
Elizabeth and Jennie
Tiffany and Lisa
Message your success partner! Figure out how they like to be contacted (some people prefer text
messages, etc) and check in with each other daily. If they forgot to do their daily check in by the end of
the day, remind them! Encourage each other and share what is working and help each other out!
3) So how do you win the challenge?
By posting in your points.
Every day you will:
 workout (unless it's a rest day--freebie points!),
 drink enough water (at least 8 cups/64oz),
 get enough sleep (7-8 hours—adequate sleep triggers the fat burning horomones!),
 and stay within your calorie goal*
*(this number is different for each of us depending on where we are at in our fitness journey--get the
myfitnesspal.com app for your phone or use it online at the website--all is free! and it will figure out
your calorie needs for you when you sign up based on like 4 or 5 questions).
There will be points assigned to each of these items (workout, sleep, water, calories), and there will also
be bonus point days as a chance to earn extra points. Every morning these posts will kick out early
because some members are on earlier time zones and I want to make sure everyone has the daily post
as early as they need them (I have a program that does it for me at 4am so I don’t have to be awake that
early!) Each day you will report your workout, sleep, water, and calories for the PREVIOUS day (and
people always ask—it will be the sleep that you just woke up from that you are reporting on ). So, for
example, tomorrow morning, you will post in on how you did today (and the sleep you will be reporting
on will be the sleep you just woke up from). This just makes it easier that you don’t have to remember
to get back on at the end of the day again. And to help me out be sure to add up your points and post
the total at the end of your comments. I will announce the winner at the end of the challenge after I've
totaled everyone's points!
4) Those foods you posted about…those oh so tempting foods….you knew I had something up my
sleeve, right? Well anytime you eat one of those foods during our challenge you have to take a point off
your daily total! Bwahahahahah (evil laugh! Lol!)
The exception is some of you posted healthy foods that are good for you, you are just tempted to
OVEREAT. For example whole wheat bread. Excellent food. Jesus even teaches us to pray, Give us this
day our daily bread. The problem is bread is way high in calories. It was not meant to eat half a loaf per
day! So I think this will be a general guideline and we’ll see how it plays out…(going with the example of
bread) for any meal you can have one reasonable serving of bread (i.e. 2 slices of whole wheat bread for
a sandwich). Or 1 whole wheat muffin at breakfast. You may not eat 5! If you have a second sandwich
or you eat 5 muffins then let’s consider that as overeating on a healthy food and subtract 1 pt.
Remember, if you are still not full after eating 2 slices of bread, try filling up on some lower calorie foods
like veggies. Or fruits (but be careful, some fruits like grapes for example are higher in calories). And
you may not have bread during snacks—try to focus on fruits and veggies during snacks. During the day
you should be trying to eat 3 larger meals and 2 small snacks. Basically eating every 2-3 hours, that
keeps your metabolism up. The snacks are 150-200 calories (depending on your calorie needs).
5) Tell your family and friends! Post about it on facebook! Have your husband hold you accountable!
The more layers you create of accountability that more you increase your chances of success.
4) Encourage each other!
The goal in the group is that we would all support each other and build camaraderie. Hit "Like" on each
other's posts and pictures! Sometimes it is hard to be vulnerable and open about struggles or
temptations. Sometimes someone just needs to know we are all going through the same thing. And
step out of your comfort zone and open up. Share how you are feeling. It is a safe zone in here!
Absolutely no one is judging you--especially me! So feel free to share, encourage and speak up. And
who knows, your thoughts could be the encouragement that someone needs today :)
You guys are going to crush this challenge! I am so excited--we've got an amazing group of women in
here!!!!
P.S. I am including a sample 7 day meal plan, so you can see what eating 5 meals a day
looks like. This meal plan was given to me by my friend. So I actually haven’t made too many of the
meals… but they look tasty! It is probably more meat than our family is used to eating. We eat mostly
“plant-based” with some animal products. I included my italicized comments on brand suggestions to
make the meals with even healthier ingredients (in general, I avoid processed sugar like the plague. It is
disease causing, especially cancer. The sooner you can rid it from your diet the sooner you will stop
getting sick. More on this on my website: www.eatcleanwithpauline.com)
7 DAY PLAN SHOPPING LIST
Everything is a suggestion. You can duplicate a days meal if you don’t want to have this much variety or
prep.
Most of the items are single servings- so buy enough for 1-2 times of use in serving size.
Duplicate a “like” item if you don’t want variety (example: tortilla for wheat pita)
SUGGEST COMPARING THIS WITH THE DAILY DIET PROVIDED FOR ANYTHING MISSING
DAY 1
-
Low Fat Low Sodium Turkey Bacon
Whole Wheat/Grain bread (Be sure it doesn’t say enriched whole wheat)
Eggs (organic free range is safest and healthiest!—see www.eatcleanwithpauline.com for more info!
Tomato
Mixed Greens
Water Packed Tuna (Trader Joe’s sells a 16 oz can of wild caught water packed pink salmon! Great price! I prefer
salmon because it has less mercury. But no matter what I eat only wild caught fish)
-
Cherry Tomatoes
Celery
Fat Free Ranch Dressing (*Pauline’s likes “Annie’s natural” brand or make your own! Store bought ranch has not
-
so great ingredients unless you find a healthy version)
Skinless Boneless Chicken Breast (organic free range is safest and healthiest!)
-
Dijon Mustard
Honey
Broccoli
Parmesan cheese
Garlic
Unsweetened Almond Milk
-
DAY 2
Low Fat Strawberry Yogurt (most will be sweetened with white sugar or worse HFCS, just get plain yogurt and
added chopped or pureed strawberries and sweeten yourself with honey or agave!)
-
Cantaloupe
Turkey Breast Sliced (or chicken breast) (try and get only nitrate free deli meats. The normal junk they sell is
usually full of sugar and nitrates. Many are linking it to infant cancer. Many health food stores are selling sugar and
nitrate free deli meat. Sprouts and trader joes and whole foods for sure)
-
-
-
Whole Wheat Tortilla (love trader joe’s for healthy ingredients!)
Avocado
Non Fat Italian Dressing (most brands have processed sugar, make your own or check annie’s natural)
Peanut Butter (skip “Skippy”! Choose all natural peanut butter (and the no stir kinds usually have bad added
ingredients. Just get the stir kind  or what we do, buy blanched peanuts in the bulk bins on sale and roast them at
350 for 20 min or so and then put in food processor and make our own!)
Raisins
Salmon (wild caught is best—you can see the difference! It is so much pinker and looks so much better!)
Teriyaki Marinade or Sauce (optional) (organicville has a agave sweetened one)
Pineapple rings (canned—look for no sugar in the ingredient list—fresh would be easiest for avoiding that
problem!)
Bok Choy
Sesame Oil
Brown Rice
Powdered Ginger
Unsweetened Almond Milk
DAY 3
Low Fat Cottage Cheese
Zucchini
Carrot
-
Medium Potato
Low Fat Sour Cream
Low Fat Cheese slice
Raspberries/strawberries/Blueberries
Unsweetened Almond Milk
Pico De Gallo (optional)
Black Beans
Quinoa
-Chicken
-
Day 4
Banana
Apple
Raw Almonds
Medium Orange
Grass Fed Beef steak (loin, flank, or skirt)
Soy sauce
Spinach
Unsweetened Almond Milk
-
Day 5
Whole What waffle
Strawberry preserves (will be hard to find without white sugar—just skip it, it’s only a tsp in the recipe anyway, or
-
-
get the fruit juice sweetened jellies. Sprouts and Trader Joes sell some or make your own)
Turkey Sausage Links
Hummus (try and find some with low sodium! Also very easy to make in a food processor and then you can control
the salt)
Cucumber
Whole Wheat pita (trader joes brand has great ingredients!)
Low fat Cheddar Cheese
Red Bell pepper
Lean Pork Loin Chop
Peas
Wild Rice
Shakeology
DAY 6
Low Fat Cottage Cheese
Zucchini
Carrot
Medium Potato
Low Fat Sour Cream
Low Fat Cheese slice
Raspberries/strawberries/Blueberries
Nonfat Milk (a lot of meal plans call for nonfat milk but I have done research and I think there is a heavy argument
about the tremendous health benefits of raw, unpasteurized, whole milk. So we use our raw goat’s milk. I just adjust
the calories accordingly to allow for the higher calorie milk).
-
Pico De Gallo (optional)
Black Beans
Quinoa
Unsweetened Almond Milk
Chicken
DAY 7 – DUPLICATE YOUR CHOICE OF SELECTION OF EITHER DAY 1-4)
MEAL PLAN (with recipes):
MONDAY- DAY 1 - MEAL PLAN
BREAKFAST : Turkey breakfast sandwich
1 slice turkey bacon
2 slices Whole Wheat Toast (dry- make sure it doesn’t say “enriched wheat”)
1 Egg Scrambled
½ tomato (optional )
(over 5’6”- add a 2nd egg)
SNACK 1: 1 small banana , 1 oz almonds or 1-100 calories pack
LUNCH : Mixed Green Salad
3 cups mixed greens
1 can 4oz tuna in water
5 cherry tomatoes
1 stalk celery / cucumbers
2tbsp FF dressing of choice .. under 5 grams of sugar
(over 5’6” add 2 more ounces of tuna)
SNACK 2: One serving Shakeology with 8 oz water , ½ tbsp. natural Pbutter and ice in blender
(over 5’6” add ½ tbsp. of PB)
DINNER: Honey mustard chicken ( see recipe at bottom)
With 1 cup broccoli w/ 1 tbsp parm cheese , garlic salt to taste
*** Honey mustard chicken **
6oz chicken breast
2 TBSP Dijon mustard , 1/2 tbsp honey , 1tsp parsley, salt to taste (preferably Himalayan salt or sea salt)
** mix 3 ingredients together and coat the Chicken. Bake at 350 for 30 minutes or grill each side until
cooked **
TUESDAY- DAY 2 - MEAL PLAN
BREAKFAST :
6 oz container greek 0% yogurt
¾ cup berries
1 packet stevia in raw or drizzle of honey
(Over 5’6” add 2 oz of yogurt)
SNACK 1: One serving Shakeology with 8 oz water , ½ tbsp. natural Pbutter and ice in blender
(over 5’6” add ½ tbsp. of PB)
LUNCH: Turkey Avocado Wrap
3 slices turkey breast
1 whole wheat tortilla (100 calories try flatout brand )
½ tomato
¼ avocado
Handful of mixed greens
1 tbsp mustard or Non fat dressing of choice
(over 5’6” add 1 slice of turkey)
SNACK 2: 1 tbsp peanut butter (natural ) unlimited celery sticks
10-15 raisins
DINNER : GRILLED SALMON
4oz- Salmon without Skin
1 TBSP Teriyaki Marinade
1 Pineapple Ring
Garlic
1 /2 head of medium bok choy (any equiv dark green)
¼ tsp sesame oil
1/3 cup brown rice
Directions- marinade salmon in teriyaki. Grill 5 mins each side- place pineapple on grill to sear. Use
nonstick in pan for Bok Choy. Put sesame oil, sauté garlic and bok choy until soft.
WEDNESDAY- DAY 3 - MEAL PLAN
BREAKFAST : 8 oz Low fat Cottage cheese
2 pineapple rings canned in juice
SNACK 1 : Raw veggies of choice w/ 2 tbsp non fat ranch dressing
(over 5’6” add 10 almonds)
LUNCH : Loaded Baked Potato
1 medium baked potato topped with
1 tbsp low fat sour cream
1 scallion
1 slice turkey bacon cooked and crumbled
1 slice low fat cheese
(over 5’6” add 1 slice of turkey bacon)
SNACK 2 - ½ cup fresh / frozen berries
1 scoop shakeology of choice
1 cup unsweetened almond milk
Ice as needed
(over 5’6” add ¼ berries)
DINNER : Chicken tacos with beans and quinoa ** Recipe below ** makes 4 servings
4 oz chicken breast , grilled or baked then diced
5 TBSP salsa
1 small whole wheat torillas ( again flatout or eziekle brand )
1/4 avocado sliced , fresh cilantro if u choose
1/2 cup black beans cooked ( low sodium ) and 1/2 cup quinoa cooked ( can sub brown rice )
** directions: Assemble chicken taco ingredients on tortillas, top with avocado slices, serve with ½ cup
black beans and 1/3 cup cooked quinoa or brown rice **
THURSDAY- DAY 4 - MEAL PLAN
BREAKFAST : ½ med banana
2 TSP natural peanut butter
1 scoop chocolate shakeology
8oz water or unsweetened almond milk
Ice as needed
(over 5’6” add 1 tsp of PB)
SNACK 1 : 1 apple , 1 tbsp almond butter or peanut butter ( natural )
LUNCH : EGG SALAD WRAP
2 hard boiled eggs (Remove 1 yolk)
¼ cup low fat cottage cheese or 1 slice light cheese
1 whole wheat tortilla (100 calories )
1 tbsp Dijon mustard
Dill (optional)
** mix together and top on tortilla **
(over 5’”6 add ¼ of cottage cheese)
SNACK 2 : 10 natural almonds , 1 medium orange
DINNER : Steak and baked potato
4 oz lean cuts steak like flank or skirt steak
1 1TSP soy sauce
1 tbsp black pepper
1 garlic clove crushed for marinade
Rep pepper flakes ( optional )
12 oz bag fresh spinach
1 garlic clove crushed
1 tbsp low fat sour cream
1 tbsp parm cheese
1/2 medium baked potato
** marinate steak hour before cooking..cook till desired doneness
** for spinach cook in pan with ½ cup water, once wilted add sour cream, garlic crushed , parm cheese
and cook for 2 minutes**
FRIDAY- DAY 5 – MEDIUM CALORIC MEAL PLAN
BREAKFAST : 1 whole wheat waffle (100 calories )
1 tsp strawberry preserves
2 turkey sauasage links
(over 5’”6 add 1 whole wheat waffle)
SNACK 1: Banana protein smoothie
½ banana
1 scoop shakeology
½ cup unsweetened almond milk
½ cup water and ice as needed
(Over 5’6” add 1 tbsp of natural PB)
LUNCH : Chicken and hummus pita
Fill Pita with 3oz chicken breast
1 tbsp hummus of choice
2 slices tomato
3 slices cucumber
½ whole wheat pita and serve with chopped raw veggies of choice
(over 5’6” use 4 oz chicken and 1 whole wheat pita)
SNACK 2: 1 cucumber and 1 red bell pepper cut
1oz low fat cheddar cheese
DINNER :
5 oz any white fish (haddock, tilapia, Cod)
Any Green Vegetable
SNACK 3:
1 Serving of Shakeology OR 1 scoop protein powder (casein is best)
8 oz Unsweetened Almond Milk
SATURDAY- DAY 6 – HIGH CALORIC MEAL PLAN
BREAKFAST : 8 oz Low fat Cottage cheese
2 pineapple rings canned in juice
SNACK 1 : Raw veggies of choice w/ 2 tbsp non fat ranch dressing
10 almonds (no salt) (only add almonds if this is your hardest workout day)
LUNCH : Loaded Baked Potato
1 medium baked potato topped with
1 tbsp low fat sour cream
1 scallion
1 slice turkey bacon cooked and crumbled
1 slice low fat cheese
(over 5’6” add 1 slice of turkey bacon)
SNACK 2 - ½ cup fresh / frozen berries
1 scoop shakeology of choice
1 cup unsweetened almond milk
Ice as needed
(over 5’6” add ¼ berries and 10 almonds – only add almonds if this is your hardest workout day)
DINNER : Chicken tacos with beans and quinoa ** Recipe below ** makes 4 servings
4 oz chicken breast , grilled or baked then diced
5 TBSP salsa
1 small whole wheat torillas ( again flatout or eziekle brand )
1/4 avocado sliced , fresh cilantro if u choose
1/2 cup black beans cooked ( low sodium ) and 1/2 cup quinoa cooked ( can sub brown rice )
** directions: Assemble chicken taco ingredients on tortillas, top with avocado slices, serve with ½ cup
black beans and 1/3 cup cooked quinoa or brown rice **
SNACK 3: Only add as a 6th meal on your hardest workout day (Sat or Sun)
1 Serving of Shakeology OR 1 scoop protein powder (casein is best)
8 oz Unsweetened Almond Milk
SUNDAY- DAY 7 - MEAL PLAN
(choose any meal plan from any from Monday-Thursday only)