THE 2011 END OF WINTER CLEAN UP
A 4 Week Nutrition Challenge
Clean Out All the Junk in Your Diet and Start Spring with a
Slammin' New Body!

We've had quite a winter.

With a snow or ice storm every week in January and the first couple weeks of February (and more to come) and colder than average temperatures, our spirits are down and energy zapped.

Our brutal winter has probably taken a toll on your resolve. Long forgotten are those promises you made at year's start to clean up your act and eat "healthy".

You've taken some comfort in food this winter. After all, what's better than sipping on Hot Chocolate during a snow storm or after many hours of digging out - AGAIN!

Perhaps you've been a loyal supporter of the Girl Scouts - buying AND consuming  multiple boxes of cookies each week during their yearly winter sale.

Or maybe you've let go of your clean eating habits (and yourself) all together. Instead of the occasional slip or treat it's been mashed potatoes, mac and cheese and all the other winter comfort foods your heart desires. Why not? It's winter - the season of bulky hoodies and baggy pants.

But spring is on it's way, and it's time to snap out of your winter food coma and get ready.
 


Let Performance Fitness Help You with   
The 2011 End of Winter Clean Up!

The End of Winter Clean Up is a 4 week nutrition challenge to help us all undo the damage we did this winter and get leaner and healthier in time for spring.

For four weeks, starting February 28th, we'll eat SUPER clean. No treats, no cheat days, no "accidental" food consumption.

And while we're omitting certain foods, this is not a diet. The purpose of the clean up is to learn to eliminate all the foods that aren't making you healthy or helping you get the results you want (maybe those "nutrition bars" are contributing to your belly fat) and to include all the foods that are a part of Mother Nature's bounty and make us feel good.

Here's How the End of Winter Clean Up Works
  • The Clean Up is only $5 for current Performance Fitness clients and boot camps. All others can participate for just $47.
  • For 4 Weeks (28 Days) we’ll eat squeaky clean and enjoy nature's plenty. This means we’ll eat tons of vegetables, lean sources of protein, fruit, good fats, beans and whole grains. I'll even throw in one low carb protein shake a day (I know, it's not a "natural" food).
  • Each participant will be required to keep a daily food log. You may do this via a paper journal, an online program (FitDay.com is a great resource), a spreadsheet on your computer or a paper towel. I don’t care what you use, just track your food intake. Only through tracking can you know what your habits really are, and only with this knowledge can you make permanent change.
  • Each participant will be required to do a pre and post-Clean Up weigh in, take before and after measurements and take photos. Once you register you’ll receive a packet with measurement instructions. At the end of the Clean Up you will have one week to turn in your before and after data.
  • Prizes will be awarded for best body composition (fat lost, weight lost, inches lost) and best success story.
The burning question - What can we eat?:
  • All the vegetables you want. Think leafy greens, broccoli, cauliflower, asparagus. There's plenty of them out there. Have fun, get creative and try a new vegetable each week.
  • Lean protein like chicken and turkey, fish and lean cuts of beef. Vegetarians can add tofu.
  • Fruit - in moderation (1-3 servings a day).
  • Healthy fats - avocado, olive oil and black and green olives. Nuts and seeds (1 closed fist full a day) or nut butters (1 tablespoon a day) may also be included.
  • Beans, whole grains (steel cut oats, brown rice and quinoa).
What Do Participants in The End of Winter Clean Up Get?
  1. A shopping list of foods that will make your Clean Up successful and foods that will destroy it (these are the foods to avoid).
  2. Two webinars (weeks one and three) to answer your questions and get group support.
  3. 28 (4 weeks worth) tasty recipes that will not only get you lean and keep you satisfied, but that your family will love too.
  4. Email access to your Clean Up coach.
  5. Special blog posts to keep you motivated and inspired.
  6. 4 weeks of Women's Boot Camp at a 49% discount (new campers only).
This way of eating may seem hard. It might seem downright spartan but with our support and the support of your peers - YOU CAN DO IT!

Plus, think of ALL The foods you can eat.

More importantly, think of what you might get out of the four weeks:
  • A slimmer you. You could lose 5, 10 or 15 pounds of winter bulk and reduce your body fat. Boot camper, Marti Keegan, did a shorter version of the Clean Up and lost 4 pounds in 10 days!
  • Eliminate GI distress or headaches. Maybe all that processed food is making you sick.
  • Increased energy.

My hope is that you'll end the 4 weeks feeling healthier, looking leaner, feeling more energized and armed with new nutrition habits and preferences. Think about it - maybe you don't need a piece of dark chocolate (or glass of wine) every night or maybe Brussels Sprouts are yummy (they are, by the way). Our goal is to form new lifetime habits.

Remember the Clean Up starts on February 28th. It's only $5 for current clients and boot campers and $47 for everyone else. Plus new campers get a 49% discount off one month of Women's boot camp.

Hurry! February 28th is almost here!



The OTHER burning question - What can't we eat?:
  • No sugar of any kind – That means no table sugar, white sugar or cane sugar, no high fructose corn syrup (or corn sugar as it’s been newly dubbed), Agave nectar, honey (raw or otherwise), molasses, rice syrup or maple syrup. Fake sugar/artificial sweetener is verboten as well. In other words no Splenda (Sucralose), Equal (Aspartame), Stevia or sugar alcohol. Oh, and no candy (duh), mints or gum. Just give it up for 4 weeks and enjoy the naturally occurring sugars of fruit.
  • No alcohol. None.  â€“ No red wine (get your Resverotrol from the actual grapes), no tequila (yes, it comes from the natural Agave plant but natural doesn’t equal healthy) and no vodka (potato or grain). Alcohol has no nutritional value and it’s a depressant. This plays out in your diet through bad judgment, poor food choices and over indulgence in those poor food choices.
  • Highly processed foods – With a few exceptions if it comes in a can or box leave it on the shelf during your Clean Up. Remember this is 4 weeks of eating super clean and many processed foods aren’t clean even if they claim to be. Besides that processed foods tend to be loaded with sodium; a disaster for your diet and your heart. So, leave out the cereals, snack bars and protein bars (usually they’re nothing more than glorified candy bars) and all the other pre-packaged stuff. Exceptions to this rule are canned beans, quinoa, Steel Cut Oats and your once a day low carb protein shake, should you choose to have one.
  • No refined carbohydrates - That means no bread (white, wheat or whole grain) or bread-like substances. No pasta (white or whole grain), white rice, crackers or baked goods. Even the gluten free stuff is out. All too often gluten free baked goods are just wheat-free versions of otherwise unhealthy food with most containing some form of sugar (see above). The one exception to this rule will be an allowance for 1 daily serving of Ezekiel Bread or Mary's Gone Crackers.
If you have any questions please contact us at:

Performance Fitness, LLC * Tel: 610-789-0468