The 21-Day FemChallenge begins on Monday… Click here to read more about the Challenge, and PLEASE JOIN! It’s free and 100% online. Leave comments, questions, concerns, and SUCCESS STORIES on my blog posts and/or my Facebook page — I love hearing from you!

Remember the two basic FemChallenge rules: 1) eat clean, and 2) move every day. I am here to help you with both!

fitness:

“Like” my FemFusion Fitness Facebook page and check it DAILY for my suggested “workout of the day.” Sometimes there will be one video, sometimes there will be two videos, sometimes there will be a video + additional instructions… Every day will be different and SO MUCH FUN!

I will always post the suggested workout the day before so you can plan where/when you want to do it. For example, I will post your first workout suggestion on Sunday, January 13^th so you can be ready to roll on Monday, January 14^th.

Due to the changes Facebook has made — causing only a small fraction of my page’s fans to see my posts in their newsfeeds — you will probably have to navigate directly to my Facebook page. I suggest that you bookmark it (http://www.facebook.com/femfusionfitness) so you can quickly check it each day.

Keep in mind, not all suggested workouts will be appropriate for every fitness level. Please do not do anything that is painful. If your form or your technique breaks down, stop and rest until you can complete the exercise correctly without pain or discomfort. If you have a medical condition that makes exercise a possible contraindication, please check with your healthcare provider before doing any of the exercise suggestions.

If you live in the Kaiserslautern (Germany) area, be sure to attend FemFusion Fitness group exercise classes for your daily dose of fitness on Tuesdays and Fridays. Feel free to SKIP THE VIDEO(S) on those days!

Remember our anthem: “What doesn’t kill you makes you stronger!” (Thanks, Kelly Clarkson!)

food:

CLEAN EATING MEALS FOR WEEK ONE

Gluten free, dairy free, (mostly) grain free

B = breakfast, L = lunch, D = dinner (pretty clever, eh?)

Remember: Eliminate pop/soda/sugary drinks! Choose water instead.

Enjoy the following recipes… Another great (maybe even better???) meal plan for week two will be live next Friday.

Monday the 14^th

B: 2 eggs, one of these DELISH superfood smoothie recipes from Healthful Pursuit

L: Sweet and Creamy Broccoli Salad from Healthful Pursuit, lentil soup (I recommend Amy’s Organics brand)… If you are a Paleo eater and want to avoid grains/legumes/pulses, sub a “lettuce wrap” for the lentil soup. Here’s how: Place sliced deli meat on a large piece of lettuce. Top with mustard and sliced avocado. Eat like a burrito or a “wrap sandwich”

D: Sweet Cinnamon Roasted Yams, Man-Pleasing Chicken, simple spinach salad with my Smoky Orange Vinaigrette or Better Balsamic Dressing

Tuesday the 15^th

B: 2 eggs, leftover broccoli salad (don’t knock broccoli for breakfast until you’ve tried it!)

L: Autumn Crunch Salad (note: use leftover yams from night before. Make the salad ahead of time and store the dressing in a container on the side.)

D: Shredded PB Pork over Zucchini “Noodles” (note: crockpot recipe!), small serving of fresh fruit

Wednesday the 16^th

B: Sliced green apple, grain-free Coconut Walnut Porridge from The Spunky Coconut OR grain-free Banana Nut Porridge from Against All Grain (refrigerate leftover porridge for tomorrow)

L: Leftover PB Pork (the zucchini “noodles” don’t save well, so I recommend placing leftover pork over a bed of shredded cabbage or spinach), carrot sticks and guacamole

D: Paleo Pumpkin Chili (note: crockpot recipe!), sliced cucumbers and tomatoes drizzled with seasoned rice vinegar and olive oil

Thursday the 17^th

B: Sliced green apple, leftover porridge

L: Leftover Paleo Pumpkin Chili, carrot sticks and guacamole

D: Crockpot roasted chicken, steamed broccoli (make extra for tomorrow’s breakfast), quinoa cooked in chicken broth instead of water (note: use quinoa only if non-Paleo… If you are a Paleo or 100% grain-free eater, opt for a cooked starchy vegetable instead of quinoa.)

Friday the 18^th

B: 2 eggs, leftover steamed broccoli with a drizzle of Smoky Orange Vinaigrette or Better Balsamic Dressing (like I said before… don’t knock broccoli for breakfast until you’ve tried it! I know it sounds weird, but I’ll eat my hat if it doesn’t make you feel AMAZING to start your day with a hearty serving of green veg!)

L: No-Mayo Avocado Chicken Salad on a bed of lettuce or spinach, one of these DELISH superfood smoothie recipes from Healthful Pursuit (note: you can make your smoothie in the morning and store it in a tightly sealed glass jar until lunch… Shake well before drinking.)

D: Pumpkin Curry Baked Salmon, sautéed green beans + garlic, sliced cucumbers and tomatoes drizzled with seasoned rice vinegar and olive oil

Saturday the 19^th

B: Grain Free Banana Pancakes from Against All Grain, baked nitrate-free bacon (note: Place bacon in a single layer on a large rimmed baking sheet. Bake at 400F for 15-20 minutes — until desired crispness — flipping halfway through. Remove cooked strips to a paper-towel lined plate to absorb excess fat)

L: Tuna Slaw with Roasted Mini Sweet Peppers from fastpaleo.com

D: FLEXIBLE… Possibly dinner out? Make a healthy choice! Stick to a protein + veggies. Skip the bread basket!

Sunday the 20^th

B: Grab ‘n Go Cajun Breakfast Frittata Squares (refrigerate leftovers for the week ahead), small serving of fresh fruit

L: Tuna Chard Wraps with Dill Sauce and Apple Dippers from Healthful Pursuit (note: you could also use lightly steamed collard greens for the wraps, or raw lettuce leaves)

D: Brussels Bowl from Healthful Pursuit over cooked quinoa or cauliflower “rice” (note: use quinoa instead of cauliflower rice if you want to keep some grains in your diet… If you are a Paleo/grain-free eater, make the recipe with cauliflower “rice” as directed. ALSO: make extra meatballs for tomorrow night’s dinner, which will be grain-free “spaghetti” and meatballs!)

snacks + treats

Featured snacks: Sweet Almond Spread from Healthful Pursuit (with fresh veggies for dipping), and Spicy Oven-Roasted Chickpeas

Featured treats (indulge in moderation!): Frozen Banana Truffles from The Detoxinista— use good quality DARK chocolate!