Evolve 4.0 (4-week Challenge)
Welcome to Evolve 4.0- a four or eight week meal & fitness challenge created to help you reach your goals for summer 21. Before we can maximize your body's ability to burn body fat, we must first detox the liver and lymphatic system. This is why I decided to break this challenge into four-phases (the detox 1.0, the gut reset, the detox 2.0 & the metabolic build).
Aside from maximizing the metabolism to promote weight loss, Evolve 4.0 was designed to detox the body of heavy metals and pathogens, heal the gut, increase energy, & build lean muscle mass. Evolve 4.0 was NOT created to put you on a "diet" but rather, to help you shift into a healthier way of living & achieve results that will last way beyond this challenge!
- The Meal Plan
- The Workouts
THE MEAL PLAN
The four week meal plan is my personal method that I have created to assist in weight management and boost metabolic health. The plan incorporates nutrient rich foods and eliminates all metabolism crashing foods. Gluten, dairy, added sugars and processed foods are off the menu in order to decrease inflammation and help your body restore itself naturally. As your body balances out, you'll notice fat loss, increased energy, better quality of sleep and better digestion! The meal plan portion of this challenge is available in two dietary preferences - vegan and standard.
The meal plan is broken into phases:
Phase 1: The detox 1.0 (7 days)
Focus: A liver that is overloaded with toxins and functioning poorly cannot burn fat properly. That is why this phase of the program is crucial in order to achieve the best possible results. Without restricting calories, we will focus on juices, smoothies, soups & tonics all created to boost the livers healing abilities. Liver supportive supplements will also be recommended to assist further. Workouts will begin light as we ease into the challenge.
Phase 2: The gut reset (21 days)
Focus: In this phase of the program we will begin to cut out common allergens & food sensitivities that cause stress & inflammation in the body. We want to give the digestive system a break to increase absorption of important nutrients & energy. The gut reset prescribes organic, natural, whole & easy to digest foods. This will give the metabolism the best chance to thrive. Workouts will begin 3-5x per week.
Phase 3: The detox 2.0 (7 days)
Focus:The detox 2.0 was created to further flush the body of any excess fat, toxins, and more. Think of phase 3 as a redone phase one. This phase will focus on brand new juices, smoothies, soups and tonics to assist the body in healing. Phases 3 & 4 are included in the 8 week program option & are designed to help achieve even more drastic results and to help prevent any rebound weight gain.
Phase 4: The metabolic build (21 days)
Focus: The final phase is designed to help condition your metabolism to work as efficiently as possible. In the metabolic boost we begin to reintroduce foods that were previously eliminated. This will be key in preventing any rebound weight as you start to transition into life beyond a meal plan. This phase of the program will teach you all the tools and tricks for creating a healthier lifestyle long term!
This meal plan is for you if you want to:
- Increase your energy
- Reset your gut
- Build your metabolism
- Learn about all things holistic health
- Learn new recipes
- Discover new tricks in the kitchen
- Save money on groceries and use everything in the fridge
What you'll find in your meal plan:
- A four week meal plan packed with nutritious, quick, and budget friendly meals.
- Printable grocery lists for each week.
- Nutritional info (calories, macros, nutrients) for each recipe and day.
- Recipe notes, substitutions, meal prepping tips, storage suggestions and more.
- Over 100 metabolism boosting recipes.
- Arms and upper body
- Legs and lower body
- Abs and core
- Cardiovascular endurance
What you can expect from the workouts:
- Workout videos coached by myself.
- Options for beginner to advanced fitness levels.
- Options to accommodate different types of equipment.
- Workouts include music + high quality sound.
- All workouts can be done at home or in the gym with limited equipment!
Don't cave into your excuses. Instead, stick to your goals with this four-week wellness challenge. The best part; you don't need to be super-fit or belong to a gym to commit to this challenge. The goal is to get you stronger, fitter, and healthier in a month while giving you the tools for a full lifestyle change!