The Rules

If you want the results, you must follow the rules. This isn’t a fad diet or a quick weight loss scheme, the key word here is “CHALLENGE“. For the next 21 days here are the rules:

1. No Alcohol Liquor, Beer, Adult beverages.. Whatever you want to call it, You must abstain
2. No Fried Foods  Yes, that includes Chick-Fil-A waffle fries and BK onion rings.
3. No Fast Food  NONE!
4. Drink 1/2 your Body Weight in Ounces of Water  A 200 lb man would drink 100 oz. of water daily
5. *Keep a Daily Food Journal of Everything You Eat  Listed below is an app that makes this very easy
6. Commit to Eating Clean and Plan Your Meals During the challenge we will provide helpful info & healthy food options
7. Share Your Photos to Instagram, Facebook, Twitter and G+ (use hashtag #TotalFit) Sharing is caring, do your part!


Proper Nutrition is the key to any healthy lifestyle plan, which is why we prepared a Grocery List with the help of @LifeConvenience. Click the button below to download your healthy Grocery List.

Download Your #TotalFit Grocery List

*For keeping your food journal, we highly recommend you use MyFitnessPal. This free app allows you to be accountable to yourself throughout the 21 days. They even have a mobile app for your smartphone. Download this food tracking app now!


Cheat Days

We know for some people, this lifestyle adjustment may be a lot to ask. So while we won’t give you a pass, we will give you a little leeway…

*You get 3 cheat days the entire Challenge. Now I wasn’t a math major, but that means it’s probably best for you cheat once every 7 days. Don’t be the person that takes all 3 cheat days the 1st week and doesn’t give yourself a chance to get the results you want.

The most important component of getting in shape is changing your lifestyle, including the things you eat and your schedule. Making all of these changes will be a huge challenge, but you must be strong. Don’t give up and revert back to your old routine or your body will remain the same!


Prepare to Eat Clean

As we discussed, eating clean is a HUGE aspect of this challenge. I always say “Abs are made in the kitchen.” To help us prepare for 21 days of clean eating, expert nutritionist Monica Parodi is sharing:

Secret Tips of How a Nutritionist Preps for the Week

Prepping takes the stress out of eating healthy, and makes clean eating possible. There is no right or wrong way to do meal prep and planning, but here are some shortcuts I’ve found to save you lots of time and help you make better food choices:

1) Commit and schedule the time.  Just like with any goal it helps to make a commitment and have a plan.  Make prepping and planning non-negotiable and put it on your schedule. Have a plan, schedule the time and stick to it.  It will become easier and faster the more you do it.

2) Invest in proper storage containers.  Glass is best because it keeps food fresher and can be heated without having to change containers (creating more dishes to wash).  Glass storage containers come in all sizes and are available almost anywhere, even at the grocery store.  Save pickle jars, marinara jars and anything that comes in glass- keep the container for smoothies, storing milks, sauces etc.

3) Multi-task!!  I love football and Football Sunday is my food prep day.  Make good use of your time.  If you have food in the oven, spend that time chopping veggies or fruit.  If you have multiple burners or ovens, cook several things at one time.

4) Make a weekly meal plan and grocery list.  Stick to the grocery list and don’t forget to plan snacks in addition to breakfast, lunch and dinner meals.

5) Have themed dinners to make meal planning easier.  Soup Night, Pasta Night, Taco Tuesdays, Leftover Night and a night where you try one new recipe a week.

To read the rest of Monica’s secrets, check out her article ‘Plan. Prep, Eat. Repeat.’

‘If You Fail to Prepare, then Prepare to Fail’. Do your part, prepare, eat clean, and you’ll have an incredible Challenge!

Alright, so that’s everything, your challenge starts tomorrow…

Follow the rules, and remember hard work and commitment pays off!!!

Support The Challenge


Please Share and Repost:


  1. DTM    

    The hardest thing for me is that I work 3rd shift 10:30pm – 6:30am so how do i manage my meals?

  2. JD DAVIS    


    1. Challenge Host    

      Remain the course JD and stay committed.

  3. Donisha Diagne    

    I am starting late how to do I get on the email list?

  4. allie    

    I struggled today. Had a really full and challenging day that todays challenge took back burner. Also, as a person that is on a recovery from an shoulder injury, I felt a little discouraged because of the exercises. This did make it clear to me that I’ll have to make adjustments to stay with the challenge but not hurt myself in the process. Tomorrow is a new day, and I’m still in.

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