The Official Website of Top Line Training Gym Located in Glendale Wisconsin

21 Day: A.M. Cardio - Clean Eating - Strength Training Challenge

I hope you all enjoyed a great holiday weekend and spent some time thanking the men and women who have given their lives, have served, or are currently serving this great country.  

I have a challenge for you.  It's only going to be for 21 days.  Those 3 weeks have been proven to be an efficient enough amount of time to create a new habit.  In this case, it will create multiple healthy habits and leave you feeling refreshed, healthier, stronger, and in much better shape than when you start.  

Instead of trying to persuade you with reason why it is going to be great for you, I'm going to right into what you need to do for the next 21 days: 

Wake up @ 6:00am: Drink a bottle of water & go on a 45 minute power walk 

@ 7:00am: Drink another bottle of water & eat a healthy and nutritious meal 

@ 10:00am: Drink another bottle of water & eat a healthy and nutritious snack 

@ 1:00pm: Drink another bottle of water & eat a healthy and nutritious meal 

@ 4:00pm: Drink another bottle of water & eat a healthy and nutritious snack 

@ 7:00pm: Drink another bottle of water & eat a healthy and nutritious meal 

@ 9:30pm: Have a high protein snack with some healthy fat like a scoop of casein protein or plain greek yogurt mixed with 1 tablespoon of all-natural nut butter.  

*All meals and snacks must be with foods from the master grocery listed below.
  • Strength Training: Minimum of 4 days per week: 2x upper body 2x lower body 
  • Ab/low back Training: Minimum of 4 days per week 
  • 15-20 minute High Intensity Post Strength Training Conditioning: Minimum of 4 days per week 

 

Master Grocery List 

Fruits and Veggies: 

Blueberries

Raspberries 

Black Berries 

Strawberries 

Apples

Pears 

Oranges

Lemons

Limes

Peaches

Plums 

Cherries 

Bananas 

Apricots 

Tangerines 

Melons 

Grapes

Sweet Potatoes 

Avocado 

Celery 

Baby Carrots 

Romaine 

Arugula 

Cabbage 

Butternut Squash

Asparagus

Green Beans 

Peppers (red, yellow, green, orange) 

Broccoli 

Cauliflower

Onions

Sugar Snap Peas

Cucumbers

Turnip Greens

Mustard Greens 

Mushrooms

Frozen Berries 

Frozen Veggies 

 

Lean Meats & Protein Sources:

Whey protein concentrate powder 

Whey protein isolate powder 

Casein protein powder 

Quest protein bars 

Egg Whites 

Organic Eggs 

Boneless Skinless Chicken Breast

Turkey 

Lean Ground Turkey Breast 

Flank Steak 

Eye of the Round Steak 

Extra Lean Ground Sirloin

Cod 

Salmon 

Trout

Shrimp

Scallops

Tuna

Bison 

Buffalo 

Lean Pork  

All Natural Peanut/Cashew/Almond Butters 

Un-Sweetened Greek Yogurt  

Freshly sliced meats (no nitrates, no nitrates added) Ham, Chicken, Roast Beef, Turkey

Beans 

 

 

Condiments:

Low sodium salsa 

Low sodium hot sauce 

Hummus 

Avocado 

Guacamole 

Mustard (brown or yellow) 

Olive Oil

Flaxseed Oil 

Macadamia Nut Oil 

Chia Seeds 

Sea Salt 

Black or Red Pepper 

Low Sodium Seasonings 

Ginger 

Black Peppercorns 

Agave Nectar 

Cinnamon

Nutmeg 

Honey 

Chili Pepper 

Balsamic Vinegar 

Low Sodium Soy Sauce 

Shredded Coconut 

Vinegar (malt, white, red) 

Herbs 

Italian Seasonings 

Low Sodium Lawry’s 

Nature’s seasoning 

 

 

Fluids: 

Water

Tea 

Coffee 

Coconut Water 

Unsweetened Almond Milk 

100% orange juice 

Flavored Branched Chain Amino Acids (BCAA’s) 

Flavored Coconut Sweetener 

 

Carbs: 

Sweet Potatoes 

Quinoa 

Steel Cut Oatmeal 

Whole Grain Cereals 

Whole Grain Brown Rice 

100% whole wheat (english muffins, waffles, bread, buns, pitas, bagel thins, sandwich thins, pizza crust, tortillas, crackers) 

 

Approved canned/jar items: 

Artichokes 

Mushrooms 

Low-sodium chicken broth 

Low-sodium pickles 

Dill pickles 

All natural nut butters (peanut, cashew, almond, etc.) 

Tomato sauce and paste (no added salt) 

Real berry fruit jams (such as Simply Fruit)

Low-sodium sauerkraut 

Olives 

 

Dairy: 

Greek yogurt (un-sweetened, low sugar) 

Milk (2% organic, un-sweetened almond milk) 

Cheese: Blue, part skim mozzarella, parmesan, feta, cheddar, pepperjack, ricotta, string

 

Cheats that have nutritional value: 

Raw nuts (cashews, almonds, pistachios, peanuts, walnuts, hazelnuts)  

Sunflower & Pumpkin Seeds 

Dried Fruits 

100% whole wheat pita chips 

100% whole wheat pretzels 

Frozen fruit popsicles 

Fun sized dark chocolate with nuts 

Slow churned ice cream 

Quest protein chips 

Baked sweet potato fries 

Air-popped popcorn

 

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