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. Ashley S.    

    I signed up for the challenge but couldn’t do it because I was pregnant n on ned rest I was wondering if I can do it now. I completed 2013 challenge so I would love to start my journey with your challenge.

  2. Kathy Kinzer-Downs    

    I just joined today and am excited! When will the next challenge begin? Do I have to wait or is there a way to get started by Monday?


    1. Challenge Host    

      Sure, if you join here you will be included on the next day’s email.

    2. Bongo    

      Hi I also joined today,must I check my e-mails?

    1. Gwen    

      Great! I’ve just joined!!

  3. Char    

    I didn’t get day one or day two the challenge in my email, but I got day three, it’s probably because I signed up late though. Hiw can I get the first two days?


    1. Challenge Host    

      If you join us late Char, we continue moving forward. Pick up where we are, but check out the rules for more info

  4. Fran Berry    

    I completed the work out and i feel Great! My why is because i need to lose weight and start to exercise again. This challenge is a jump start for me. So i’m ready to work! :-)

  5. LaTrice    

    I am so excited to begin ths challenge/lifestyle change!

  6. Robin Briggs    

    I’m ready this time!!!!! I started last years and didn’t finished.

  7. Ivelise Infante    

    Great challenge, my first time can’t wait to see results.

  8. Sieta Chapman    

    My why is because I want to feel good about myself. I need to build my self esteem because it is very low at this point.

    1. Challenge Host    

      Sieta stay committed and you will see results!

  9. Stephanie P    

    I think this is great i cant wait to get started!!

  10. Charlie Brown    

    I’m ready to commit #21days #to #shutupandtrain

  11. Kennedra Tucker    

    Thank you for this challenge! I’ve shared it with the group I train and some of us will be doing it together! I look forward to it!

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