BODY SHOCK Challenge

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Body Shock Challenge Rules & Guidelines

1. 🍗 No Fried Foods: Eliminate deep-fried and pan-fried foods to reduce unhealthy fats and promote cleaner eating.

2. 🐮 No Dairy: Avoid all dairy products, including milk, cheese, butter, and yogurt, to reduce inflammation and improve digestion.

3. 🍸 No Alcohol: Refrain from consuming alcohol to enhance detoxification, hydration, and overall wellness.

4. 🥗 Eat Only Whole Foods: Focus on unprocessed, nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, nuts, and seeds. No processed or packaged foods.

5. ⏰ 16/8 Intermittent Fasting: Follow a 16-hour fasting and 8-hour eating window daily to support metabolism and fat loss. Ensure proper hydration during fasting hours.

6. 💤 Sleep at Least 6 Hours Per Night. Prioritize rest and recovery by getting a minimum of 6 hours of quality sleep each night.

7. 🏋🏾‍♀️ Workout at Least 4 Days a Week: Engage in structured workouts at least four times a week, preferably at the same time each day, to establish consistency and routine.

8. ⚖️ Weekly Weigh-In (Every Monday): Track progress by weighing in every Monday to stay accountable and measure success.

Macronutrient Recommendations

 Protein: 30-40% of daily intake: Focus on lean protein sources such as chicken, turkey, fish, eggs, legumes, and plant-based protein sources. Protein supports muscle recovery and fat loss.

Carbohydrates: 30-40% of daily intake. Prioritize complex carbohydrates like quinoa, brown rice, sweet potatoes, oats, and vegetables to maintain energy levels. Avoid refined sugars and processed carbs.

Healthy Fats: 20-30% of daily intake“ Incorporate healthy fats from sources like avocados, nuts, seeds, olive oil, and fatty fish to support brain function and hormone balance.

Hydration Goal: Aim for at least half your body weight in ounces of water daily to support digestion, energy, and performance.

Meal Timing: Break down your meals into 3-4 balanced meals within your 8-hour eating window to ensure steady energy and muscle preservation.

Stay disciplined, fuel your body right, and trust the process!