Following are  the transformation rules

• To complete all training during week barring sickness or injury, by any means.
• To complete measurements/photos once per month (on the last Friday of each month).
• To update journal on thoughts/progress once a week.
• Baseline for burning calories is 7000.

Cheat Meals

Let’s face it. We’re all human and when dieting, there’s nothing we crave more than that slice of pizza, or to dip into those office chocolates. While I do enjoy all these things, there is a time and a place. So for the duration of this regime, I will be allowed 1 cheat meal PER month. Some people can have cheat meals once a week and still achieve their goals. That is completely fine and if you can do that, well congratulations. But they are not for everyone. I find personally that if I let myself have one cheat meal per week, it may not hurt me on the scales, but it does hurt me mentally. I feel as though the hard work I’ve put in during the week has been dented slightly, and I really hate that feeling. So by bringing it back a month, I’m ensuring a good state of mind at all times.

Alcohol

For the duration of this challenge, I will be allow ONE night per month to unwind and have a few beers/alcoholic beverages. Even the most dedicated fitness trainer has to unwind and relax at some point. I’ll be honest with you, I do love a good drink, however there is business to attend to. No pain, no gain. On weekends, I’ll allow myself to have no more than two standard drinks.