24 Day Challenge Instructions
Part 1: The first 10 days
The 10 Day Cleanse is a way to prep your body for your health and fitness goals while getting rid of all sugars, toxins, impurities and
addictions. Though the cleanse part is not made for weight loss, because everyone is walking around with 5 to 10 lbs of impacted feces in
their intestines, after the cleanse the average weight loss is between 8 and 12lbs.
Toxins, cancer and disease store and start in your intestines, so regardless if you want to lose weight or not, it is SO important to do a gentle
cleanse at least 2 times a year. Also, once you get rid of the “gunk” in your intestines, your body will then absorb at a 100% level instead of
only 50% (which is important for your vitamins, water, and food consumption)
Part 2: The Last 2 weeks
The Max Phase or The “Lean in 13” (second part of the 24 Day Challenge) is where true goals are reached. Once your body is at 100%
absorption… refueling your body with high quality nutrition makes your weight goal results speed up. Your eating plan gets more fun, but
with the supplements you are speeding up your metabolism for long lasting health!!
Here are some great guidelines to follow for the first 10 days– IF you have to add or subtract some things, it’s OK… PLEASE don’t take
chances on guesses, send me an email or call me to ask if certain things are OK!!!
PUT A BIG “DAY 11” on your MNS box (you will not start this box until Day 11)
Day 1, Open your Herbal Cleanse box directions and put out on counter to be able to check the check boxes!
Day 1, 2 & 3:
Breakfast:
Drink your Spark + take 2 Omegaplex
(while drinking spark) Drink Fiber Mix (put it in 4oz of water and just shoot it…DO NOT let it sit long. It will thicken and get much
harder to get down) You can mix with orange juice if you must
When you get hungry, but don’t wait to long…
Drink your Meal Replacement Shake for breakfast (if you ordered more….if not, you can order more before your Max Phase if you want
to use those during the cleanse phase instead of cooking breakfast)
OR – Eat a piece of fruit along with a protein (4 eggs = 1 Meal Replacement Shake in protein)
2 GLASSES OF WATER
Mid morning: (very important to keep your metabolism going) Snack, snack, snack – (almonds, carrots, kashi, apple, granola grains,
celery, etc.)(You can add sugar free peanut butter) DRINK AT LEAST 2 GLASSES OF WATER BETWEEN MEALS!!!
Lunch – Examples: Turkey breast on 7 whole grain crakers with some honey mustard
Tuna with mustard and relish with 7 whole grain crackers
Chicken and rice soup (MAKE SURE its low sodium and brown rice)
OR ANOTHER LUNCH IDEA just keep it protein and veggies
2 GLASSES OF WATER
Mid Afternoon: Snack, snack, snack – (fruit) Optional: Spark & 3 CATALYST (like eating a chicken breast without the calories:
branch chain amino acids to maintain lean muscle)
AT LEAST 2 GLASSES OF WATER!!!
Dinner- Dinner examples on next page (lean meats and veggies) 2 GLASSES OF WATER
2 OMEGAPLEX
Before Bed: Take 1 Herbal Cleanse tablet packet
Day 4:
Repeat Day 1 Schedule but STOP your Fiber drink and take the Probiotic tablets instead.
Day 5, 6 & 7:
Repeat Day 4 Schedule. (Remember, DO NOT TAKE your Fiber Drink and take the Probiotic Tablets instead).
Day 8, 9 & 10:
Repeat Day 1 Schedule again. START taking your Fiber Drink again and also take your Probiotics with water after your
Fiber Drink. YOU SHOULD BE OUT OF taking any more Herbal Cleanse Tablets.
Dinner Ideas for Cleanse Phase:
Grilled chicken fajitas on 100% whole grain tortillas with fresh pico de gallo (tomato, onion, jalapeno,
cilantro, lime juice, garlic, salt and pepper), and lettuce. Grilled bell peppers added if you like.
Canned tuna on a bed of leafy green lettuce and tomato. Add a few sprays of Wishbone Spritzer salad
dressing for taste.
Baked chicken breast with a tsp. of olive oil and lemon pepper seasoning. Serve with brown rice, fresh
green beans, and a tossed salad.
Baked or grilled Tilapia served with steamed broccoli and baby carrots.
Deli smoked turkey breast on 100% whole grain bread with mustard, lettuce, tomato, purple onion, bell
pepper, and a few sprays of the Wishbone Spritzer.
Chef Salad with all the raw vegetables you want, plus chicken or turkey.
Chicken soup- boil the chicken, shred then continue cooking in broth and add brown rice, celery, onions until soft
then you can add leafy spinach, about 1/2 bag
Boil your chicken, shred then in another pan, add 1/2 can of diced tomatoes, a LITTLE spice, simmer then you can
wrap in whole grain tortilla or pita add spinach to bottom of pita. It is sooooo good!
Turkey fillets are great and they cook up quick just add a little salt and pepper.
Chick-fil-A – Grilled Chicken Garden Salad…. just kick out the cheese!!!!
There is also a great cookbook on www.choosethechallenge.com/images/stories/24-Day-Challenge-Cookbook.pdf
MAX Phase (or lean in 13)
Days 11 - 24
Start your Metabolic Nutrition System (MNS Max) packets
(take them WITH food for the first week) the packets tell you when to take them!
Breakfast:
Meal Replacement shake is best.. not only does the fiber regulate your blood sugar levels, but the pre-digested
protein speeds your metabolism by feeding your lean muscle.
Make Smart Choices:
• Select almond or organic milk instead of regular milk
• Use a small glass for your juice (4oz.) and a small bowl for your cereal
• Have a bowl of fruit
• Choose a yogurt with no sweeteners and have only one serving
• High fiber (3 grams at least) bread or bagel. Can spread a light cream cheese (2 teaspoons) on it or peanut butter (1 tablespoon)
• Split a bagel with someone, or wrap up the other half for tomorrow’s breakfast
• Use a nonstick skillet and cooking spray in place of butter or margarine to prepare your eggs
• Try turkey sausage or bacon or Canadian bacon for less saturated fat and lower sodium than regular sausage or bacon
• Fill your omelet with onions, peppers, spinach, and mushrooms instead of cheese and meat
• Use 2 egg whites and one egg for your omelets or scrambled eggs or use egg substitutes all together. Same with egg
salad sandwiches take out some of the egg yolks.
• Trade regular butter for organic butter
Lunch & Dinner:
• Put lettuce, tomato, onions and pickles on your turkey burger or veggie burger instead of cheese
• Prepare tuna or chicken salad with smaller amounts of light mayonnaise
• Grill your sandwich using nonstick cooking spray instead of butter
• Stuff a pita pocket with more fresh vegetables and less meat and cheese
• Pick tuna in water over tuna in oil
• Of course, make your sandwiches with high fiber bread instead of white or low fiber bread (whole-wheat bread)
• Try a veggie burger or turkey burger
• Substitute low-fat sour cream in recipes
• Choose 1% cottage cheese
• Skim the fat off soups, stews, and sauces before serving
• Enjoy your salad with 6 croutons or less (nuts even)
• Use light salad dressing instead of regular and choose non-creamy types, and get it on the side. Olive oil and vinegar
is a great choice, also.
• Trim all fat from beef, pork, and chicken (remove the skin from chicken also)
• Bake, broil, or grill chicken and fish rather than frying
• Remember to limit meat portions to 2-3 ounces (a deck of cards)
• Add vegetables to your spaghetti sauce like, zucchini, green peppers, mushrooms, and onions
Add blueberries, strawberries, mango, almonds, and/or chicken to a mixed green salad or spinach salad
Remember, your serving sizes when eating pasta and rice (portions are measured after cooked)
Use 1 tablespoon less organic butter or oil in your recipes (you can’t tell the difference)
Use reduced fat cheese in casseroles and appetizers
Season steamed vegetables with fresh lemon and herbs instead of butter
Use vegetable cooking spray/ nonstick cookware instead of butter, margarine, or oil when cooking on your stove top
Omit or use half the amount of butter, margarine, or oil called for in macaroni and cheese, rice, pasta, and stuffing
Leave a couple bites on your plate
Use smaller plates
Eat slowly, make your meal last and reduce your urge for second helpings.
Dessert:
• Take a sliver, bite, or taste of dessert instead of a full portion
• Put berries on top of angel food cake and light cool whip
• Have low-calorie frozen yogurt or sherbet instead of ice cream
• Eat a dish of fresh fruit instead of other higher calorie desserts
• Substitute half or all the oil in a recipe with applesauce when baking
Snacks:
• Blend a smoothie out of Greek yogurt, organic low-fat milk or water (its best) and fresh fruit
• Freeze grapes or watermelon wedges for a Popsicle-like treat
• Don’t eat from a bag use a little bowl (chips and cookies, etc.)
• Try hummus with veggies or pita wedges
• Mix fruit in gelatin
• A piece of fruit
• Dip apples in low-fat caramel
• Celery in lite cream cheese
• Veggies in low-fat dressing (no HFCS)
• Fruit in a yogurt
• 1% cottage cheese with fruit
• Eat just 1 of the granola/snack bars in a package, share the other one with someone else or save it for later
• A handful of almonds or walnuts
Chocolate cravings, the little peppermint patties, Hershey kisses, or fat-free pudding packs, fudgsicles, dark chocolate (70% cacao at least)
– OR, drink Fruit Punch Spark
Drinks:
• Water is STILL super important!!!! It helps with carb cravings too!!!
•Watch out most drinks have empty calories and tons of sugar(again, Spark only has 40 and NO sugar)
• Watch serving sizes in containers, especially a single bottle
• Choose water as much as possible
• Watch sugar content in juices and drinks also check them against total carbohydrates
• Drink light beer instead of regular and try to limit it to 1 or 2 glasses or cans
• 1% organic milk
• Have 1 cup of low fat (1%) organic chocolate milk instead of whole milk with chocolate syrup
• Try to request nonfat milk for your coffees and use at least half the sugar
Dining Out:
• Limit yourself to 1 serving of bread, crackers or chips or don’t have any at all
• Ask for a cup of soup instead of a bowl and try not to get a cream soup; vegetable, minestrone or other broth soups
are best
• Ask for dressings and sauces on the side. Use for taste and try not to use it all
• Dip your fork into your dressing, then into your salad
• Order a vinaigrette dressing instead of a mayonnaise-based dressing
• Ask for no cheese on your salad
• Ask for the vegetable for the day, instead of potato, rice, or pasta side
• Select an appetizer as your main dish; add soup, salad, or vegetable side dish
• Choose a healthy option item designated on the menu
• Ask for a half-portion or don’t eat everything on your plate
• Use fresh lemon to season your fish instead of tartar sauce
• Choose a side salad instead of fries when ordering fast food
• Skip the super-size portions
Brush your teeth or grab gum to stop you from eating more.
Leave the room. Don’t hang out by the food table at home or at parties. Too much mindless eating!
Don’t let the food own you, “you own you!”
Exercise 3 days a week
Burn off the Extra Calories! Shoot for a “No Gain” Monday!
WHAT DO I DO WHEN THE CHALLENGE IS OVER??
Everyone’s goals are different so it matters where you are after the challenge. Talk to the person who introduced you to the challenge when
you are finished.
It takes 21 days to make or break a habit! After 24, it all becomes YOUR CHOICE!
I have tried many of the products. But here is my personal list:
Meal Replacement Shakes: Almost every morning. I am not a breakfast eater except with my family on the weekends. It’s so important to
start the day off with a good balance of protein, carbs, and fiber to keep the blood sugar levels constant.
Catalyst: I take 3 before I workout, and 3 right before I go to bed. By taking 3 before bed, the aminos help me recover while I sleep. It’s
like eating a chicken breast without the calories. 
Core Plex Chewables: Multi-vitamin
JointPro Motion: I cheered and tumbled on a wood floor for 9 years straight. My joints took a toll during that time and are now showing
the signs. JointPro Motion has helped decrease all the popping aching in my knees and shoulders.
Omega Plex: Fish oils. This supports my overall health and cardio. I take 3 a day. If I have something coming up I bump it up to 6 a day.
Whenever I do this, I notice aches and pains gone!
Muscle Gain: It is easy to get carbs, but sometimes difficult to get enough protein. I add a scoop to a meal that is low in protein, or I take it
30 minutes before I go to bed depending on my needs.
Arginine Extreme: 3 days a week I do a super intense workout or long run. 2 days a week I go moderate. On my intense days I take I take
Arginine and Spark before workout. It helps my cardio, stamina and recovery. I love working out boot camp style, with little to no rest in
5-10 minute intervals. I make no medical claims, but Arginine supports the immune system. If I get sick, I can not train, If I can not train
my waist will grow.
Sometimes, I also use Muscle Fuel before a major workout. It is a great product. It is for very intense exercisers. I sometimes drink half
before a long run and the other half in the middle. And ALWAYS use the Post Workout Recovery Shake after a very intense workout or
long run. I recover much faster when doing this. Soreness may last one day versus 2 to 3.
I also LOVE the Meal Replacement Bars and Fruit and Fiber Bars. I am always on the go and I keep these in my car so that I avoid the
drive-thru restaurants while I’m out and about.