Team Cleanse

7 Day Jump Start

By Laura Kelly-Pifer

Now that we’ve officially entered 2013, there are many of you who made have made some new goals or resolutions.  Maybe they are health related like mine.  I’ve found over the years that when I would make goals, I didn’t always know how to start.  I knew what I wanted but needed help in determining the steps in how to meet them.  Today, I want to share with you how your can jump-start your way to better health, just like I did.

You may have heard the term “clean eating.”  For me, basically clean eating means eating foods that aren’t processed.  They are smaller, well balanced meals that I have 4 to 6 times per day.  I’ve also determined that when I stick to the top two tiers my “New You” Food guide that I see better results.  So what does that mean for me?  That means that I tend to eat lots of vegetables, whole grains, fruits and lean meats.  Do I “treat” myself with foods not on that list?  Yes but I limit it and try to choose wisely when I do.

Here’s 4 things that you’ll want to do so that you can start:

  • Clean out the kitchen.  Take a look at nutrition labels.  If you can’t read it or don’t recognize it, don’t eat it.  Donate it or toss it. 
  • Stock your own clean eating pantry by downloading my “New You” Food Guide.  Fresh and even frozen (just be sure to read the nutrition labels) both work.  This list is also my shopping list each week.
  • Prep ahead.  After you’ve done the shopping, go ahead and wash and chop your veggies or marinate your meats.  If you have things planned ahead of time, you won’t have an excuse.
  • Give yourself time to adjust.  Clean eating can take time.  Don’t let it overwhelm you.  Learn to adjust to this because it is a life style change.

To help Jump Start you into a Clean Eating lifestyle, I thought I would  put together a 7 Day Jump Start Challenge for you.  We’ll be doing it together for seven days.  I want you to get a taste of what healthy feels like.  It’s a pretty AMAZING feeling.  Here’s what we’re going to do.

  1. From January 7-January 13, 2013, we’re going to eat as clean as we can.  You’re going to want to do the four things I mentioned above.
  2. You need to eat at least 1250 calories (unless you are less than 5 feet tall). I am putting this down because this challenge is about eating clean and being healthy, not about starving yourself.
  3. This is more like a guideline than a rule. You follow something close to a 40% carbs, 30% protein and 30% fat diet.  For those of you doing carb manipulation or following a special plan for diabetics, that’s fine, too. Your meals have to be balanced. (You can use Free online programs like or to help you track your meals both for ratio of carbs, protein, fat and your calories eaten.)
  4. Take your pictures, weight and measurements. You don’t have to share them but they will be great for you to compare to after the challenge ends. 
  5. Let me know that you are participating by posting on our event wall.
  6. Check in daily on our event wall.  Group support and accountability can make all the difference.   Know that you are not alone in your journey.  Share pictures on your meals, recipes that you’ve found, what your eating, etc. 

THE PRIZE: A New You! Imagine what just 7 days will do for you and how good you will feel!!!  Eliminating processed foods and eating whole, clean and healthy can make you feel soooo good! 

Are you ready?  I am.  I’m excited for what’s in store for you.  Use the next few days before the challenge starts to get ready.  If you have question, feel free to reach out and ask.  Let’s BRING it!

Wishing you good health!


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Laura Kelly-Pifer is a Fitness Coach who strives to help others by giving hope and support to those that are dissatisfied with their current situation. Whether you are lacking physically, emotionally, financially, or nutritionally she is here to help you see REAL RESULTS!

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