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We are keeping this 30 day challenge simple. After all, extreme but healthy fat loss can be accomplished with simplicity as long as we accomplish these four things daily:
Calorie deficit
Insulin control
Muscle Preservation
Energy Expenditure
With this simplified challenge and massive action we can accomplish all of the above and lose up to 30 pounds or more in only 30 days. Don't look at the scales every day, just get the mind right and follow the rules. Anyone with more than 50 pounds to lose can get close to losing 30 pounds with this challenge.
Imagine that you are being transported to a weight loss survival game show where you will only have access to three eating episodes each day and the only variety allowed on the island is the meal plan and menus below. As well, on the island you will have to exercise daily with a minimum walking schedule of 17,000 steps each day. If you are disabled then exclude the steps. Make no excuses and do your best. Imagine how great you will feel standing victoriously at the end of 30 days. Lighter, leaner and set up for success. After the challenge is over make sure you fall back into your Shibboleth lifestyle which is a lifestyle you can live with!
Faith: I encourage you to write down your prayer requests, vision, goals, and engage with a daily devotion.
Nutrition: Follow the simplified meal plan.
Exercise: Achieve 500,000 steps in August, 2023
Supplementation: Use your Peak Performance or Supplementation you are comfortable with taking.
Beverages: Any Shibboleth Approved Beverage that is 15 calories or less but you must consume at least 1/2 gallon of water each day. Sustain Pre-active or Advocare Spark are great for energy and mental focus.
You must not consume food after sunset or before 4 am est.
Meal Episode #1: Peak Performance AM Pack
GC Control or a GC Control Recipe
Attain Crave Blocker Shake or a Attain Shake Recipe
Beverly UMP; No recipe
Shibboleth Approved Shake
Healthwise High Protein Soup; Up to two packages
Kettle and Fire Bone Broth
Healthwise Hot Chocolate
HW Hot Chocolate with or without CoCoRinga
Meal Episode #2:
GC Control or a GC Control Recipe
Attain Crave Blocker Shake or a Attain Shake Recipe
Beverly UMP; No recipe
Shibboleth Approved Shake
Healthwise High Protein Soup; Up to two packages
Kettle and Fire Bone Broth
Healthwise Hot Chocolate
HW Hot Chocolate with or without CoCoRinga
Meal Episode #3: Peak Performance PM Pack
Any of the above or
Any Red Column Meal that is 350 calories or less or
Any of these recipes:
Fish; 4-6 ounces by itself prepared in MCT Oil and
3 Tbsp of Hemp Flakes or 1 Tbsp of Hemp Hearts or
You may add 1/2 cup of cabbage, squash, leafy greens, cucumbers, cauliflower, bell peppers, onions, carrots.
96% Lean Ground Beef; 4 ounces by itself prepared in MCT Oil and
3 Tbsp of Hemp Flakes or 1 Tbsp of Hemp Hearts or
You may add 1/2 cup of cabbage, squash, leafy greens, cucumbers, cauliflower, bell peppers, onions, carrots.
Chicken Breast; 4-6 ounces by itself prepared in MCT Oil and
3 Tbsp of Hemp Flakes or 1 Tbsp of Hemp Hearts or
You may add 1/2 cup of cabbage, squash, leafy greens, cucumbers, cauliflower, bell peppers, onions, carrots.
Boars head London broil; 4 ounces by itself prepared in MCT Oil and
3 Tbsp of Hemp Flakes or 1 Tbsp of Hemp Hearts or
You may add 1/2 cup of cabbage, squash, leafy greens, cucumbers, cauliflower, bell peppers, onions, carrots.
Boars head Maple Glazed Ham; 4 ounces by itself prepared in MCT Oil and
3 Tbsp of Hemp Flakes or 1 Tbsp of Hemp Hearts or
You may add 1/2 cup of cabbage, squash, leafy greens, cucumbers, cauliflower, bell peppers, onions, carrots.
Boars head Turkey Breast; 4-6 ounces by itself prepared in MCT Oil and
3 Tbsp of Hemp Flakes or 1 Tbsp of Hemp Hearts or
You may add 1/2 cup of cabbage, squash, leafy greens, cucumbers, cauliflower, bell peppers, onions, carrots.
Two Eggs with 1-3 tbsp of hemp flakes or 1 tbsp of Hemp Hearts.
Beverages allowed: Advcocare Spark, Sustain Pre-Active, Unsweet Tea, Diet Soda, Ocean Spray Diet, Any Zero Calorie Beverage or Near Zero Calorie Beverage.
Recipes
Preparation Ideas:
1. Fish Recipe:
Ingredients:
4-6 ounces of Fish
MCT Oil
3 Tbsp of Hemp Flakes or 1 Tbsp of Hemp Hearts
Optional vegetables (1/2 cup of your choice): Cabbage, Squash, Leafy Greens, Cucumbers, Cauliflower, Bell Peppers, Onions, Carrots
Optional seasonings: Salt, Black Pepper, Lemon Juice, Dill
Instructions:
Heat a pan over medium heat with a little MCT oil.
Season the fish with salt, pepper, and optional dill. Squeeze some lemon juice over it for added flavor.
Place the fish in the pan and cook for about 3-4 minutes on each side, or until it is cooked through.
Sprinkle hemp flakes or hearts over the fish.
Sauté the chosen vegetables in a little MCT oil until tender. Season with salt and pepper.
Serve the fish over the sautéed vegetables.
2. 96% Lean Ground Beef Recipe:
Ingredients:
4 ounces of 96% Lean Ground Beef
MCT Oil
3 Tbsp of Hemp Flakes or 1 Tbsp of Hemp Hearts
Optional vegetables (1/2 cup of your choice): Cabbage, Squash, Leafy Greens, Cucumbers, Cauliflower, Bell Peppers, Onions, Carrots
Optional seasonings: Salt, Black Pepper, Garlic Powder, Onion Powder
Instructions:
Heat a pan over medium heat with a little MCT oil.
Season the ground beef with salt, pepper, garlic powder, and onion powder.
Brown the ground beef in the pan until it is fully cooked.
Sprinkle hemp flakes or hearts over the ground beef.
Sauté the chosen vegetables in a little MCT oil until tender. Season with salt and pepper.
Serve the ground beef over the sautéed vegetables.
3. Chicken Breast Recipe:
Ingredients:
4-6 ounces of Chicken Breast
MCT Oil
3 Tbsp of Hemp Flakes or 1 Tbsp of Hemp Hearts
Optional vegetables (1/2 cup of your choice): Cabbage, Squash, Leafy Greens, Cucumbers, Cauliflower, Bell Peppers, Onions, Carrots
Optional seasonings: Salt, Black Pepper, Paprika, Thyme
Instructions:
Heat a pan over medium heat with a little MCT oil.
Season the chicken breast with salt, pepper, paprika, and thyme.
Cook the chicken breast in the pan for about 12-15 minutes on each side, or until it is cooked through.
Sprinkle hemp flakes or hearts over the chicken.
Sauté the chosen vegetables in a little MCT oil until tender. Season with salt and pepper.
Serve the chicken over the sautéed vegetables.
Please refer to the above preparation method for Boars Head London Broil, Maple Glazed Ham, and Turkey Breast.
7. Two Eggs Recipe:
Ingredients:
Two Eggs
1-3 tbsp of Hemp Flakes or 1 tbsp of Hemp Hearts
Optional seasonings: Salt, Black Pepper
Instructions:
Heat a pan over medium heat with a little MCT oil.
Crack the eggs into the pan and season with salt and pepper.
Cook the eggs to your desired level of doneness.
Sprinkle hemp flakes or hearts over the eggs.
Serve the eggs with a side of sautéed vegetables, if desired.
The Wellness Company Attain Crave Blocker Shake Recipes
(You can also keep it simple and just use a serving of Attain with an approved liquid base.)
These recipes are for use with vanilla flavor Attain but you can also mix it up and try different Attain flavors. The nutrition profile will all be similar.
1. Berry Blast Shake:
Ingredients:
1 scoop of The Wellness Company Attain Crave Blocker
1 cup of Kroger Carbmaster Milk
1/2 cup of mixed berries (strawberries, blueberries, raspberries)
A handful of ice cubes
Instructions:
Put all the ingredients in a blender.
Blend until smooth and enjoy immediately.
2. Almond and Banana Shake:
Ingredients:
1 scoop of The Wellness Company Attain Crave Blocker
1 cup of Unsweetened Almond Milk
Half a banana
1 tsp of almond butter
A handful of ice cubes
Instructions:
Put all the ingredients in a blender.
Blend until smooth and enjoy immediately.
3. Chocolate Protein Shake:
Ingredients:
1 scoop of The Wellness Company Attain Crave Blocker
1 cup of Fat Free Fair Life Milk
1/4 cup of Egg Whites International liquid egg whites
1 tsp of unsweetened cocoa powder
A handful of ice cubes
Instructions:
Put all the ingredients in a blender.
Blend until smooth and enjoy immediately.
4. Green Goddess Shake:
Ingredients:
1 scoop of The Wellness Company Attain Crave Blocker
1 cup of Unsweetened Almond Milk
1 cup of spinach or kale
Half a green apple
A handful of ice cubes
Instructions:
Put all the ingredients in a blender.
Blend until smooth and enjoy immediately.
5. Creamy Mocha Shake:
Ingredients:
1 scoop of The Wellness Company Attain Crave Blocker
1 cup of Kroger Carbmaster Milk
1 shot of espresso or 1/2 cup of strong brewed coffee (cooled)
1 tsp of unsweetened cocoa powder
A handful of ice cubes
Instructions:
Put all the ingredients in a blender.
Blend until smooth and enjoy immediately.
6. Tropical Blast Shake:
Ingredients:
1 scoop of The Wellness Company Attain Crave Blocker
1 cup of Fat Free Fair Life Milk
1/2 cup of tropical fruit mix (like pineapple, mango, and kiwi)
1/4 cup of Egg Whites International liquid egg whites
A handful of ice cubes
Instructions:
Put all the ingredients in a blender.
Blend until smooth and enjoy immediately.
7. Cinnamon Apple Shake:
Ingredients:
1 scoop of The Wellness Company GC Control
1 cup of Unsweetened Almond Milk
Half a medium-sized apple
1/4 teaspoon of cinnamon
A handful of ice cubes
Instructions:
Put all the ingredients in a blender.
Blend until smooth and enjoy immediately.
8. Blueberry Vanilla Shake:
Ingredients:
1 scoop of The Wellness Company GC Control
1 cup of Kroger Carbmaster Milk
1/2 cup of blueberries
1/2 teaspoon of pure vanilla extract
A handful of ice cubes
Instructions:
Put all the ingredients in a blender.
Blend until smooth and enjoy immediately.
9. Chocolate Cherry Shake:
Ingredients:
1 scoop of The Wellness Company GC Control
1 cup of Fat Free Fair Life Milk
1/2 cup of cherries, pitted
1 tsp of unsweetened cocoa powder
A handful of ice cubes
Instructions:
Put all the ingredients in a blender.
Blend until smooth and enjoy immediately.
10. Tropical Coconut Shake:
Ingredients:
1 scoop of The Wellness Company GC Control
1 cup of Unsweetened Almond Milk
1/2 cup of tropical fruit mix (pineapple, mango)
1 tablespoon of unsweetened shredded coconut
A handful of ice cubes
Instructions:
Put all the ingredients in a blender.
Blend until smooth and enjoy immediately.
11. Spiced Pumpkin Shake:
Ingredients:
1 scoop of The Wellness Company GC Control
1 cup of Kroger Carbmaster Milk
1/4 cup of pumpkin puree
1/4 teaspoon of pumpkin spice
A handful of ice cubes
Instructions:
Put all the ingredients in a blender.
Blend until smooth and enjoy immediately.
*Kroger Carbmaster Milk, Fat Free Fairlife Milk, Unsweetened Almond Milk, and Egg Whites International are interchangeable.
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