Lisa measuring her waist

Measurements



How to Take Your Measurements

Chest: Circumference of your chest at the nipple line
Waist: Circumference of your torso at the smallest point—usually an inch or two below your ribs
Belly Button: Circumference of your torso at the point that is level with your belly button
Glutes: Circumference of your glutes/hips at the fullest point
Right Thigh: Circumference of your thigh at the fullest point
Right Calf: Circumference of your calf at the fullest point
Right Arm: Circumference of your arm halfway between elbow and shoulder

Enter Your Results

Record your measurements and progress so that you can see the changes that are happening to your body. Here you will also keep track of your before and after results.


Select a Check-In Survey below to enter your results.

Downloads/e-books

The meal plan and workout guide are vital components of the 28 Day Eat Real Challenge and are included in this program.

 The meal plan is the focus of this program and includes a variety of different clean-eating recipes and snacks designed to please your tastebuds, meet your nutritional needs, and help you take control of your diet. The accompanying workouts are included as a compliment to the meal plan and feature HIIT-based workouts that will boost your heart rate and burn fat efficiently and effectively.

It’s so important to keep track of your progress through measurements and pictures, so please keep track!

IdealRaw protein used to make a smoothie

Real Plant Based Nutrition

15 grams Pure Plant Protein - USDA Organic - Gluten Free

Frequently Asked Questions
Do I need to work out at a specific time?
I prefer you work out in the morning, and that’s what I recommend for this challenge. Wake up, get your workout in first thing, and then proceed with breakfast and the rest of your day. However, this program is flexible enough that you can get your workout in whenever is most convenient for you. Whenever you fit in your workout, it’s important that you eat within 30-60 minutes of finishing, so you can give your body the protein and carbs it needs for fuel and recovery.
Do I need to eat before working out?
It’s ALWAYS best to eat before working out, but that can be difficult to do if you work out early in the morning (like I prefer), or maybe you simply prefer to exercise on an empty stomach. Please do whatever works best for you!
I’m so sore! What do I do? Is skipping a workout okay?

Starting a new program can often result in sore muscles, and believe it or not, this is a good thing. It means your muscles are hard at work and busy repairing themselves to come back even stronger and more toned.

Soreness comes from lactic acid building up in your muscles from exercise or exertion. You can help relieve your symptoms and break up this lactic acid buildup by trying a few of these tactics:

  • Low-intensity cardio such as walking or easy jogging
  • Foam rolling
  • Stretching
  • Epsom salts bath - put 2 cups of epsom salts into a really warm bath and soak for 20 minutes


I’m not sore anymore! Is this bad?

Like I said above, being sore is the result of a buildup of lactic acid, some people produce more lactic acid than others and will generally feel more sore. If you’re not sore, it doesn’t necessarily mean your workout wasn’t successful. Just make sure you’re really challenging yourself with each exercise!

What if I don’t know how to do the exercises in the workouts?

Every workout comes with an accompanying video where I demonstrate proper form and walk you through every exercise for you! You can either watch the video for reference before going to the gym, or pull it up on your mobile device while you’re there. The workouts are also included in the Workouts eBook.


Do I still eat the same on my rest days?

Yes! Please follow the meal plan as written. I’ve taken rest days into consideration and have carefully calculated the recipes for the duration of the challenge to work in tandem with the included workouts and rest days.

I’m having a lot of sugar cravings, how can I keep these in check?

Keeping your blood sugar levels stable will do a lot to help you avoid craving. You can do this by adding in more approved veggies to each of your daily meals. You can also try any of the following strategies to help you avoid sugar cravings and stay on plan:

  • Fill up on any of your unlimited, non-starchy vegetables: Leafy Greens, Fennel, Asparagus, Mushrooms, Bell Peppers, Okra, Broccoli, Onions, Brussel Sprouts, Pickles, Cabbage, Radishes, Cauliflower, Snow Peas, Celery, Summer Squash, Cucumber, Tomatoes, Eggplant, Zucchini.
  • Change up your scenery! Make a huge to-do list and start checking things off
  • Take a walk outside for 10 minutes
  • Chug a huge glass of water, 16 oz or more
  • Chew a piece of (naturally sweetened) gum
  • Brush your teeth
  • Call a friend
  • Do something active with your family or friends


Can I just rest on my rest day?

Active rest days are just as important as workout days. I’ve designed an active rest day regimen to give your body a break from weights and cardio, so you can get your yoga on and stretch those sore muscles.

I love doing yoga and encourage you to include this as part of your active rest day. It’s so beneficial for your body and mind. Not only does yoga improve your flexibility, it also helps reduce soreness and speed up your recovery. Yoga is a great way to build strength, and it’s a relaxing way to unwind and really concentrate on your mind and your body at the same time. You can also go on a walk, a hike, swim, etc. Your body will thank you!

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