Talofa SSY Warrior,
Welcome to Week 2 Champ!
Congratulations on completing Week 1! Great job on the results you’ve received. You know that you followed the plan because your results show it. Many of you lost 2 to 6 pounds in your first week while some with over 10 pounds in just one week. So kudos on you and your success.
Remember, you must do whats required to get what you desire. Too many people that come to me for help do not follow the plan then get frustrated at the end when they see no results. Its not the program, its your commitment and adherence to the program that will make it successful or not for you. The plan works if you put in the required work!
So commit to following the program and the results will come for you. Don’t get fooled into the common misconception that you just need to exercise to lose weight. Its not true, so follow the plan as outlined and the results will come, guaranteed!
Okay, lets get into your challenge for Week 2. We’ll be focusing more on eating more plants and lean protein just like our ancestors this week.
Don’t forget to take your weigh in and measurements Friday at the SSY Fitness Center or Saturday at home for our SSY Virtual Warriors and post it in the FB group page so you can see your progress in just one week on the program.
We will continue to follow the Polynesian Diet I created this week along with a mixture of water fasting to speed up your fat burning furnace.
Remember, the Poly Diet is Starch Based, meaning most of your calories will be coming from all natural starches just like our ancestors. I recommend you stick to local starches as much as possible because the closer you eat to the source the better it is for your body.
Again, here is a list of Starchy and non-starchy “green” veggies to fill you up. The starchy veggies are the powerhouse for your body so be sure to fill 40% of your plate with starchy veggies and 30% of it with non-starchy veggies, 10% fruits for dessert and the remaining 20% with lean protein (lean meat, low-fat seafood, tofu, beans, lentils, chickpeas, peas, etc…).
Here is the SSY Polynarian Traffic Light System. Stay away from RED LIGHT Foods, Limit Yellow Light Foods and Eat Green Light Foods in order to heal your body and lose weight. Go Super Green for even faster results.
Each Week we will be featuring a Polynarian Recipe of the WEEK! So here is the Featured Polynarian Recipe for Week 1! One of my favorite meals for any time of the day. Great for batch cooking as well. This will last 3-5 days in the fridge.
FEATURED RECIPE FOR WEEK 2!
Tuna Chowder (2 servings)
– per serving –
Protein: 67g
Carbs: 15g
Fat: 2g
Total calories = ~270
Ingredients:
– 2 cans water-packed tuna, drained and broken into chunks
– 1 cup low-sodium chicken broth
– ½ cup water
– ½ medium sweet or regular potato, chopped
– 1 diced tomato
– ½ cup chopped celery
– ½ cup chopped onion
– 1/3 cup shredded carrot
– ½ teaspoon dried thyme
– ½ teaspoon cayenne pepper
– Salt and pepper for taste
Directions:
1. In a pot, combine broth, potatoes, tomato, celery, carrot, water, onions, thyme, cayenne pepper, and black pepper.
2. Cover and cook until boil. Gently stir in tuna. Let stand, covered, for 5 minutes.
3. Serve with any of your favorite starch or grain.
For more delicious Polynarian Recipes and more focused support on helping you master the food, you can join our SSY Food Challenge at www.SlimmerStrongerYou.com/FoodChallenge. This program will help you really learn to eat for health for life.
Okay, lets get into the details for Week 2!
We will Up-One our Nutrition Challenge this week by reducing our eating window from 12-hours to 11-hours. So instead of eating from 7am-7pm we will have all our meals between 7am-6pm.
Scientific study’s are now showing that the earlier you stop eating before the sun goes down the more body fat you’ll burn and the healthier you’ll become.
The recommended eating time for fast weight loss success from the studies I’ve read is an 8-hour eating window that ends at 3pm. I know this seems too early, which is why we will not jump straight to it but will do it one baby step at a time.
Last week we did 12-hours, this week we’ll go for an 11-hour eating window. 7am to 6pm or whatever eating window fits your busy schedule.
However, if you are doing great with the 12-hour eating window, whatever that may be, and you are happy with the rate of your weight loss progress then by all means stick to that 12-hour eating window plan. No need to change it.
However, if you are having a hard time losing weight even though you are following the Poly Diet and getting all your 5 DDs done, then give this 11-hour eating window a go. You should see the numbers start to move in your favor this week.
Follow the daily breakdown below for this week.
Day 8 – Sunday: Normal Calorie Day!
Mindset: Meditate for 10 minutes in the morning after waking up or whenever you can. Here’s a good guided meditation for you. Pray for your journey and Recite the SSY Pledge after waking and just before bed.
Sleep: Get 7-8 hours of undisturbed sleep tonight. Download this lose weight app and play it while you lay down to sleep. This will help reprogram your mind for weight loss success and make it easier for you to eat healthful foods. The free version is all you need.
CLICK HERE TO DOWNLOAD ONTO YOUR PHONE!
Nutrition: Today will be your normal calorie day (10 times your current weight in lbs or 2000 calories). Follow these Nutrition rules:
– Eat within a 11-hour or less eating window… i.e. 7am-6pm.
– Eat mostly carbs and low-fat foods. Starches should make up 40% of your calories with green veggies making up 30%, fruits 10% and lean protein 20% (lean meat or beans, lentils, tofu, etc…).
– Stop eating when 80% full. Stick to 2 to 3 main meals a day. Snack on non-starchy veggies and fruits between meals when hungry.
– Stop eating before 5pm. Start your 24-hr Water Fast today!
– Drink only water and nothing else. Get 3-4 liters of lemon/lime water in before your cut off eating time.
– Stop drinking and eating 3 hours before bed.
Exercise:
– Go for a 30-minute walk, do yoga following the video below or just rest for today.
Day 9 – Monday: 24-hr Water Fast Day & Full Body Workout!
Mindset: Meditate for 10 minutes in the morning after waking up. Use same meditation video from Sunday. Pray for your journey and Recite the SSY Pledge after waking and just before bed.
Sleep: Get 7-8 hours of undisturbed sleep tonight. Do a sleeping meditation using the app from Sunday.
Nutrition: Today we will be doing a 24-hour water fast starting from your last meal yesterday. It is recommended that you stop eating before 5pm Sunday evening so you can break your 24-hour water fast with a healthy meal before your cut off eating time (i.e. 6pm). However, you can go longer to tomorrow morning at your first meal if you can hang. Better your best from your Week 1 WF! If you lasted 18hrs last week Monday, aim for 20+hrs today!
– Eat nothing today, just drink lemon water or any of the allowed drinks for the water fast: herbal tea no sugar, ginger, etc…
CAUTION: If you are diabetic or have kidney problems, DO NOT do the Water Fast, stick to the Polynesian Diet way of eating. Eat more fruits and vegetables with lean protein. No processed foods! (see Tuesdays Nutrition section for details)
Exercise:
Show up for your workout! 80% of success is showing up so do your best to be there. Don’t let anything get in your way of showing up and doing your WOD not even yourself. The more consistent you are on showing up every day the more successful you’ll become.
If you are doing the Virtual Boot Camp! Do the following exercise (watch the Demo video). Do your warm-up first and don’t forget your cool-down stretches after.
- Regular Pushups (40s/20s)
- Wall Sit (40s/20s)
- Wide Pushups (40s/20s)
- Sumo Squats (40s/20s)
- Flag Pushups (40s/20s)
- Prisoner Squats (40s/20s)
- Diamond Pushup (40s/20s)
- Side Squats (40s/20s)
- Superman Pushups (40s/20s)
- Burpees (40s/20s)
- Finisher – Bunny Hop 20 yards forward and back (40 yards total) one time.
- Cool Down Stretches!
- Done! Great job Champ. Post #MISSIONCOMPLETE in the FB group.
Day 10 – Tuesday: Poly Diet Day & Ab Workout!
Mindset: Meditate for 10 minutes in the morning after waking up. Use same meditation video from Sunday. Recite Pledge right after waking and just before bed.
Sleep: Get 7-8 hours of undisturbed sleep tonight. Do a sleeping meditation to help you fall sleep. Use same meditation video from Sunday.
Nutrition: Today we will be eating Poly Diet style just like our ancestors after your 24-hr water fast at 7am. Follow these simple rules:
– Stick to the Poly Diet GREEN LIGHT Foods ONLY! Mostly plants and seafood if you want meat. Just like our ancestors.
Here is the Poly Diet Traffic Light System if you didn’t download it yet:
POLY DIET TRAFFIC LIGHT SYSTEM!
– Eat mostly carbs and low fat foods. Starches should make up 40% of your calories with green veggies making up 30%, fruits 10% and lean protein 20%.
– Eat when hungry and Stop eating when 80% full.
– Stop eating 3 hours before bed or at 7pm.
– Drink only water and nothing else. Get 3-4 liters of lemon/lime water with Apple Cider Vinegar before your cut off eating time.
Exercise:
Show up for your workout! 80% of success is showing up so do your best to be there. Don’t let anything get in your way of showing up and doing your WOD not even yourself. The more consistent you are on showing up every day the more successful you’ll become.
If you are doing the Virtual Boot Camp! Do the following exercise (watch the Demo video). Do your warm-up first and don’t forget your cool-down stretches after. (20 Minute WOD)
- 800-meter run
- Ab Circles (10x)
- Ab Crunches (10x)
- Ab Reverse Crunches (10x)
- Ab Ankle Touches (10x)
- Ab Elbow to Knee (10x)
- Ab Reaches (10x)
- Ab Side Plank Dips (10x)
- Hip Thrusters (20x)
- Team Challenge: Move 10 objects from one end to the next one object at a time (20 yards apart).
- Finisher: 2 Minute Plank Hold (hold as long as you can, tap knees to the ground if you need a break, bounce back until 2 minutes is done)
- Cool Down Stretches!
- Done! Great job Champ. Post #MISSIONCOMPLETE in the FB group.
Day 11 – Wednesday: Poly Diet Day & Full Body Workout!
Mindset: Meditate for 10 minutes in the morning after waking up. Use same meditation video from Sunday. Recite Pledge after waking and just before bed.
Sleep: Get 7-8 hours of undisturbed sleep tonight. Do a sleeping meditation using the video from Sunday.
Nutrition: Same as Day 10 – Tuesday.
Exercise:
Show up for your workout! 80% of success is showing up so do your best to be there. Don’t let anything get in your way of showing up and doing your WOD not even yourself. The more consistent you are on showing up every day the more successful you’ll become.
If you are doing the Virtual Boot Camp! Do the following exercise (watch the Demo video). Do your warm-up first and don’t forget your cool-down stretches after. (30 Minute WOD)
- Regular Pushups (45s/15s)
- Wall Sit (45s/15s)
- Wide Pushups (45s/15s)
- Sumo Squats (45s/15s)
- Superman Pushups (45s/15s)
- Prisoner Squats (45s/15s)
- Diamond Pushup (45s/15s)
- Side Squats (45s/15s)
- Pike Pushups (45s/15s)
- Burpees (45s/15s)
- Finisher – Bunny Hop 20 yards forward and back (40 yards total) one time back and forth plus one time back.
- Cool Down Stretches!
- Done! Great job Champ. Post #MISSIONCOMPLETE in the FB group.
Day 12 – Thursday: Poly Diet Day & Ab Workout!
Mindset: Meditate for 10 minutes in the morning after waking up. Use meditation video from Sunday. Recite Pledge after waking and before going to bed.
Sleep: Get 7-8 hours of undisturbed sleep tonight. Do a sleeping meditation using the video from Sunday.
Nutrition: Same as Day 10 – Tuesday. Master the Poly Diet Green Light Foods. Be a Polynarian!
Exercise:
Show up for your workout! 80% of success is showing up so do your best to be there. Don’t let anything get in your way of showing up and doing your WOD not even yourself. The more consistent you are on showing up every day the more successful you’ll become. No excuses! Lets go!
If you are doing the Virtual Boot Camp! Do the following exercise (watch the Demo video). Do your warm-up first and don’t forget your cool-down stretches after. (20 Minute WOD)
- 800-meter run
- Ab Circles (12x)
- Ab Crunches (12x)
- Ab Reverse Crunches (12x)
- Ab Ankle Touches (12x)
- Ab Elbow to Knee (12x)
- Ab Reaches (12x)
- Ab Side Plank Dips (12x)
- Hip Thrusters (30x)
- Team Challenge: Move 10 objects from one end to the next one object at a time (20 yards apart). Better your best time from Tuesday.
- Finisher: 2 Minute Plank Hold (hold as long as you can, tap knees to the ground if you need a break, bounce back until 2 minutes is done)
- Cool Down Stretches!
- Done! Great job Champ. Post #MISSIONCOMPLETE in the FB group.
Day 13 – Friday: Poly Diet Day & Full Body Workout!
Mindset: Meditate for 10 minutes in the morning after waking up. Use meditation video from Sunday. Recite Pledge after waking and before going to bed.
Sleep: Get 7-8 hours of undisturbed sleep tonight. Do a sleeping meditation using video from Sunday.
Nutrition: Same as Day 10 – Tuesday. Master the Poly Diet Green Light Foods. Be a Polynarian!
Exercise:
Show up for your workout! 80% of success is showing up so do your best to be there. Don’t let anything get in your way of showing up and doing your WOD not even yourself. The more consistent you are on showing up every day the more successful you’ll become. Lets go Champ! No excuses!
If you are doing the Virtual Boot Camp! Do the following exercise (watch the Demo video). Do your warm-up first and don’t forget your cool-down stretches after. (30 Minute WOD)
- Regular Pushups (50s/10s)
- Wall Sit (50s/10s)
- Wide Pushups (50s/10s)
- Sumo Squats (50s/10s)
- Superman Pushups (50s/10s)
- Prisoner Squats (50s/10s)
- Diamond Pushup (50s/10s)
- Side Squats (50s/10s)
- Pike Pushups (50s/10s)
- Burpees (50s/10s)
- Finisher – Bunny Hop 20 yards forward and back (40 yards total) two times back and forth.
- Cool Down Stretches!
- Done! Great job Champ. Post #MISSIONCOMPLETE in the FB group.
Day 14 – Saturday: Poly Diet & Yoga!
Mindset: Meditate for 10 minutes in the morning after waking up. Use same meditation video from Sunday. Recite Pledge after waking and before going to bed.
Sleep: Get 7-8 hours of undisturbed sleep tonight. Do a sleeping meditation with video from Sunday.
Nutrition: Same as other days of this week. Master the Poly Diet Green Light Foods and stop eat at 80% full. Be a Polynarian!
Exercise:
– Power Walk or Yoga for 30 minutes. Join Yoga at 6am at the SSY Fitness Center or do your own at home following the video below.
Mindset Training 1: The Polynesian Diet Revealed!
Mindset Training 2: Non-Negotiables!
Mindset Training 3: What The Health!
Congratulations on making it through Week 2. Click on the link below to go to Week 3. Remember, commit to your journey by doing the required work. Follow the plan as outlined and you will see amazing results. Do not deviate from the plan.
Look forward to smashing next weeks challenge!
Lets go Champ!
Always cheering for you and your weight loss success.
Coach Will & Sisi Spitzenberg