30 Day Caveman Challenge


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THE NEXT OFFICIAL 30 DAY CHALLENGE STARTS JANUARY 1st 2016!!

(be a part of the community, like the FB page)

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NB: What I want to make clear from the very start, is that this is a challenge to help you reset your body back to functioning the way it’s supposed to. I don’t expect anyone (myself included) to live this way for the rest of their lives. The challenge will give you the knowledge, as well as the tools to make sure you know what to do once you have completed the 30 DAYS, whilst still being able to enjoy the foods you love.

So now you have seen the rules, it’s time for me to give you the breakdown for each component so that you have a better understand as to what you can, and can’t do:


NO SUGAR:

This is going to be the hardest one for most of us. So many foods contain added/hidden sugar. The only form of sugar that you’re allowed, is to come from fruits, natural sweeteners, i.e. raw honey, agave, xylitol etc. Nothing artificial to be added, period.


NO DAIRY:

Another tough one. No milk, no cheese, no yoghurt. For the tea and coffee drinkers out there (99% of us) you need to think of alternatives. Almond milk is OK, but i’m personally not a fan of the ingredients that are added to the store bought, carton versions, as they get highly pasteurised, taking out almost any goodness from it. The same goes for soy milk, rice milk etc, all have been processed. Try using my own almond milk recipe. Not only do you get great tasting, natural almond milk. You also get a healthy snack to use throughout the day/s as well: http://jakeduvalpt.com/2014/06/27/almond-milk-amaze-balls/


NO BREAD:

OK, I’m having a laugh now, right? Remember, this is a challenge, so it’s going to be tough. But it’s only 30 DAYS, and hopefully you’ll be feeling incredible at the end of it. Bread, for me personally, puts my stomach in knots. I’m NOT gluten intolerant, but this doesn’t stop my tummy cramping up after eating bread. That bloated feeling that you some times get in your stomach is irritation, inflammation, and poor digestion. If you have poor digestion, you’re not functioning correctly, and you’re most certainly not going to lose fat/weight in this state. Trust me when I say, that taking out bread for 30 DAYS, should have a dramatic effect on your general well being.


NO ALCOHOL:

This one needs no explanation. We have so many social events now days, birthdays, weddings, leaving do’s, Monday’s. You name it, it all mainly revolves around booze. I know this is a tough one for social events. Be sociable, but don’t let peer pressure get the better of you. It’s only 30 DAYS, your liver, and your waist line will thank you for it.


NO PASTA/RICE:

Usually another staple of our modern, Western diet, but most pastas are made with wheat, and contain gluten. This again for lots of us isn’t going to be great for digestion.


NO BREAKFAST CEREAL:

Mr. Kellogg will be turning in his grave. Almost every breakfast cereal that’s on the market has been processed, and changes have been made to get it into your bowl of daily chow. They have added sugars, sweeteners, and a whole host of other things (corn syrup mainly) to make it taste great. But they are far from healthy as stated by most of them on the market. There are plenty of alternatives that have much better health benefits, and in my opinion, taste far superior. Try my banana pancake recipe for a great tasting, healthier way to start the day (all recipes can be found here).


NO PROCESSED FOODS:

Your food/s need to be as close to their natural state as possible. If it comes pre-made, is in a box, and you don’t need to cook it, then it has probably been through some form of processing. Think of keeping the food as fresh as possible, and using a variety of other single ingredient foods, as well as herbs and spices to make great tasting, REAL food. Your body is going to thank you for it.


NO CAFFEINE AFTER 1PM:

Ideally you should be having 1-2 maximum, cups of caffeinated beverages per day. This includes, tea, green tea, coffee. You might not even know it, but you could have a sensitivity to caffeine. Too much of it isn’t going to be great for you, and stress your adrenal glands, which isn’t a good thing, especially as most of us are already in a highly stressed state. Limit your caffeine, and make sure your last cup of the day is no later than 1pm. You could be disrupting your sleep if you’re drinking it later in the day, so put down that skinny, soy Latte!


NO SWEETS/CAKES:

This shouldn’t need any explanation………well maybe a little. They are all loaded with sugar. This is the NUMBER 1 thing that most of us need to avoid! Sugar causes so much inflammation in the body (this isn’t a good thing) and will store fat, mess with digestion, and basically do you more harm than good. Yes, I know it tastes amazing, but I want you all to start using much healthier choices with your treats. And I have an amazing, incredible tasting, natural chocolate recipe that CAN be used whilst on the 30 DAY challenge: http://jakeduvalpt.com/…/raw-organic-home-made-chocolates/


7-9 HOURS OF SLEEP:

This means EVERY NIGHT. You need to be consistent with your sleeping pattern. I know the weekends are when we wind down, and like to stay up past our bed time. However, your body likes to get into a rhythm, and staying up/out at the weekends will disrupt your body. Try and keep electrical devices to a minimum an hour before bed time, and if possible, have the bedroom as dark as night. I cannot stress enough, just how essential good quality sleep is to your weight loss goals, and your health. Make sure you’re getting plenty of it.


EXERCISE DAILY:

You don’t need to be breaking any records. Just get your ass up doing something, even if it’s just a 20-30 minute walk after your dinner, It’s still something.


PORTION CONTROL:

You need to be eating three things at every meal (ideally) PROTEIN: VEGGIES: HEALTHY FATS: Please give this post a read, it will help explain why you should always be eating in this fashion: http://jakeduvalpt.com/2014/09/


It’s never too late to start this challenge. You can start tomorrow, Monday, it really doesn’t matter. All that you need to do is set aside 30 DAYS in your calendar, and away you go.

As it says at the top of the page, the next official challenge will be commencing on the 1st of JANUARY 2016. If you want to wait until then, and join in with the rest of the community, that’s great. Like the page, and keep reading the content. By the time JANUARY 1st is upon us, you’ll be more than ready.

If you have any questions or concerns, please let me know. I am always here to help.

Keep training hard, keep moving well, and let’s fit and healthy for a very long time to come!!

JD

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