Talofa Warrior,
Welcome to Week 3 Champ! This is usually the week where boot campers start to fall off the wagon and stop showing up for the workouts. I just want to remind you to set your Non-Negotiables and keep showing up no matter what.
Remember, this is your journey and if you want it bad enough you will need to do the required work and keep pushing your self to keep going no matter what. No One Is Coming To Save You, You Must Save Yourself!
Remember, you must do whats required to get what you desire. Commit to following the program and the results will come for you. Dont 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!
Don’t forget to take your weigh in and measurements Friday at the SSY Fitness Center and every morning to see how you are progressing. The more often you check-in with the scale the faster the results will come. However, if weighing yourself daily stresses you out, then do it once a week.
For Week 3, we will continue to follow the Polynesian Diet along with a mixture of water fasting (WF) also known as Intermittent 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 half (50%) of your plate with starchy veggies and 30% of it with non-starchy veggies, 10% with fruits and the remaining 10% 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 3!
Curried Potatoes (2 servings)
– per serving –
Protein: 2g
Carbs: 29g
Fat: 0g
Total calories = ~125
Ingredients:
– 2 medium (5oz) potatoes
– 1 clove garlic, minced
• 1 teaspoon curry powder
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon lime juice
• Pinch of cayenne pepper
Directions:
1. Preheat oven to 375°F.
2. In a small bowl, stir garlic, curry powder, parsley, lime juice and cayenne pepper.
3. Slice the sweet potatoes in half lengthwise.
4. Rub the seasoning mix over the cut surface of each half.
5. Place sweet potatoes on a baking sheet or in a shallow pan.
6. Bake until tender or about 45 minutes
ENJOY IT FOR LUNCH OR DINNER WITH ANY OF YOUR FAVORITE LEAN PROTEIN AND VEGGIES!
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 3!
We will Up-One our Nutrition Challenge this week by reducing our eating window from 11-hours to 10-hours. So instead of eating from 7am-6pm we will have all our meals between 7am-5pm. Scientific studies now show 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 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 11-hours, this week we’ll go for a 10-hour eating window. 7am to 5pm or whatever 10-hour eating window fits your busy schedule.
However, if you are doing great with the 12-hour or 11-hour or even the 8-hour eating window you are using, whatever that may be, and you are happy with the rate of your weight loss progress then by all means stick to that eating window plan. The rest of you that have never stuck to an eating window before, please follow the plan as outlined and the results will continue to come.
Day 15 – Sunday: Normal Calorie Day!
Mindset: Meditate for 15 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 right after waking and just before bed.
Sleep: Get 7-8 hours of undisturbed sleep tonight. Do this sleeping meditation when you lay down to sleep.
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 10-hour or less eating window… i.e. 7am-5pm. However, today we’ll stop eating at 4pm for our Water Fast to give you one hour tomorrow to eat before stop eat at 5pm.
– 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. You can snack on non-starchy veggies between meals when hungry.
– Stop eating before 4pm. Start 24-hr Water Fast at or before 4pm.
– 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 16 – Monday: 24-Hr WF & Full Body Workout!
Mindset: Meditate for 15 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: Your first meal today is 24 hours after your last meal last night.
– Your first meal will be at 4pm today or whenever you stopped eating yesterday and stop eat at 5pm.
– Stick to the Poly Diet GREEN LIGHT Foods ONLY! Mostly plants and only 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. 3 main meals and snack on fruits and veggies if hungry in between. Stick to local produce as much as possible.
– Stop eating at 5pm.
– Drink water or giu for beverage. 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. Dont let anything get in your way of showing up 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.
Monday WOD!
Warm-up: 20x Jumping Jacks, Side Lunges, Squat Jumps
Full Body Crusher 3.0
WOD (30 mins)
[15x + 20x, HT = Hip Thrusters]
- Pushups + HT
- Squats + HT
- Wide Pushups + HT
- Sumo Squats + HT
- Superman Pushups + HT
- Reverse Lunges + HT
- Diamond Pushups + HT
- Split Squats + HT
- Pike Pushups + HT
- Side-Side Burpees + HT
- (AMSAP)
- …Finisher – Frog Jump (2x)…
- Cool Down Stretches
- Post a photo of you finishing the WOD in the FB Group to stay accountable.
Day 17 – Tuesday: 10-hr Eating Window Poly Diet Plan & Ab Workout!
Mindset: Meditate for 15 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:
– Follow the 10-hr eating window today. Your first meal will be at 7am today and stop eat at 5pm.
– Stick to the Poly Diet GREEN LIGHT Foods ONLY! Mostly plants and only 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. 3 main meals and snack on fruits and veggies if hungry in between. Stick to local produce as much as possible.
– Stop eating at 5pm.
– Drink water or giu for beverage. 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. Dont let anything get in your way of showing up 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.
Tuesday WOD!
20 Arm Circles, 20 Ladder, 10 Sumo Squats
WOD (20 min)
1,000-meter run (25 rounds)
- Ab Circles (15x)
- Ab Crunches (15x)
- Ab Reverse Crunches (15x)
- Ab Ankle Touches (15x)
- Ab Bicycles (15x)
- Ab Reaches (15x)
- Ab Side Plank Dips L (15x)
- Ab Side Plank Dips R (15x)
- Ab Rocking Planks (15x)
- Hip Thrusters (30x)
- Team Challenge (5 mins)
- Finisher – 2 Minute Plank Hold
- Cooldown stretches (5 mins)
- Great job Champ! Post a photo of your WOD in FB group to stay accountable.
Day 18 – Wednesday: 10hr Poly Diet Plan & Full Body Workout!
Mindset: Meditate for 15 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 Tuesday, 10-hr Eating Window. Be a Polynarian by eating locally grown food and local seafood if you want meat once or twice a week.
Exercise:
Show up for your workout! 80% of success is showing up so do your best to be there. Dont let anything get in your way of showing up 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.
Wednesday WOD!
Warm-up: 20x Jumping Jacks, Side Lunges, Squat Jumps
Full Body Crusher 3.0
WOD (30 mins)
[20x + 25x, HT = Hip Thrusters]
- Pushups + HT
- Squats + HT
- Wide Pushups + HT
- Sumo Squats + HT
- Superman Pushups + HT
- Reverse Lunges + HT
- Diamond Pushups + HT
- Split Squats + HT
- Pike Pushups + HT
- Side-Side Burpees + HT
- (AMSAP)
- …Finisher – Frog Jump (2x)…
- Cool Down Stretches
- Post a photo of you finishing the WOD in the FB Group to stay accountable.
Day 19 – Thursday: 14/10 Poly Diet Plan & Ab Workout!
Mindset: Meditate for 15 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 Tuesday. Master the Poly Diet Green Light Foods & 80% Full Rule.
Exercise:
Show up for your workout! 80% of success is showing up so do your best to be there. Dont let anything get in your way of showing up 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.
Thursday WOD!
20 Arm Circles, 20 Ladder, 10 Sumo Squats
WOD (25 min)
1,000-meter run (25 rounds)
- Ab Circles (15x)
- Ab Crunches (15x)
- Ab Reverse Crunches (15x)
- Ab Ankle Touches (15x)
- Ab Bicycles (15x)
- Ab Reaches (15x)
- Ab Side Plank Dips L (15x)
- Ab Side Plank Dips R (15x)
- Ab Rocking Planks (15x)
- Hip Thrusters (40x)
- Team Challenge (5 mins)
- Finisher – 2 Minute Plank Hold (Beat your Tuesday best!)
- Cooldown stretches (5 mins)
- Great job Champ! Post a photo of your WOD in FB group to stay accountable.
Day 20 – Friday: 14/10 Poly Diet Plan & Full Body Workout!
Mindset: Meditate for 15 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 T-Th. Master the Poly Diet Green Light Foods & Stop eat at 80% full.
Exercise:
Show up for your workout! 80% of success is showing up so do your best to be there. Dont let anything get in your way of showing up 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.
Friday WOD!
Warm-up: 20x Jumping Jacks, Side Lunges, Squat Jumps
Full Body Crusher 3.0
WOD (30 mins)
[25x + 30x, HT = Hip Thrusters]
- Pushups + HT
- Squats + HT
- Wide Pushups + HT
- Sumo Squats + HT
- Superman Pushups + HT
- Reverse Lunges + HT
- Diamond Pushups + HT
- Split Squats + HT
- Pike Pushups + HT
- Side-Side Burpees + HT
- (AMSAP)
- …Finisher – Frog Jump (2x)…
- Cool Down Stretches
- Post a photo of you finishing the WOD in the FB Group to stay accountable.
Day 21 – Saturday: 14/10 Poly Diet & Yoga!
Mindset: Meditate for 15 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.
Exercise:
– Power Walk or join Yoga at the gym or use this follow-along yoga video.
Mindset Training for this Week!
Week 3 Mindset Training 1 – Clarity Is Power!
Week 3 Mindset Training 2 – Time Is Running Out!
Week 3 Mindset Training 3 – Game Changer!
Congratulations on making it through Week 3. Click on the link below to go to Week 4. 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