IDare you everyday:

Drink 8 oz of room temp water with ½ fresh squeezed lemon juice first things in the morning!
Eat breakfast within an hour or two of waking. (Try to wait a full 12 hours from Dinner)
Eat every 2-3 hours after. (Depending on bacteria and blood sugar levels)
Stop eating 3 hours prior to bedtime.
Have protein with each meal. (If you are shaky between meals, eat protein in your snack as well – we want to balance your blood sugar levels)
Eat 3 square meals a day (Never skip)
Eat an unlimited amount of vegetables.
Eat a variety of foods within each food group.
Eat a Rotational Diet ~ Don’t eat the same thing every day! Super important
Eat organic, seasonal and local.
Never let yourself get hungry (Which will prevent overeating) (Depending on bacteria issues)
Wean slowly off of coffee if you currently drink it. Cut your coffee by 25% for 3 days. If no headaches/symptoms, cut again by the same amount for 3 days. Repeat this pattern you are drinking no coffee. If you have no symptoms, this should take up to 12 days. Drink White tea, & yerba mate! Chai tea is my favorite morning pick me up.
Drink half your weight in ounces of water a day. Example: 120 pounds / 2 = 60 ounces – 1 gallon of water a day
No alcohol, sugar, gluten, dairy, artificial coloring/flavorings.
Eat Real Whole Food

I dare you to MOVE:

Commit to Exercising 3 to 5 times a week
Partake in 2 to 3 resistant training days (Whether that be personal training, Bootcamps, TRX)
Building muscle is key to weight loss
1 pound of muscle weighs the same as one pound of fat, but muscle is denser, which give you tone and definition & fat is spread out
If you build 1 pound of muscle, you automatically burn 50 more calories a day, even when you are resting
So in retrospect, 10 pounds of muscle on your body burns 500 more calories a day * 7 days a week = 3,500 calories more a week just from weight training (don’t be the guy who sits on the elliptical all day every day!)
Get at least 2 interval cardio days a week (ex: spin class)
Please give 24 hours notice of cancelations
Be mindful of your body and Stretch. Stretching brings oxygen to your blood, which burns fat! “How bout them apples!”
Mediate Daily, try to do yoga once a week!