Welcome To REBOOT 28-Day Challenge!
A quick message from us...
We are so excited that you're joining us for our REOOT Challenge.
Everything you need is on this page so...
**PLEASE BOOKMARK THIS PAGE**
If you're having any issues, please pop a message into the private WhatsApp support group.
We cannot wait to see what you accomplish! All we're gonna say is...
Get ready to be blown away by your results!
Ben & Emma xx
Make sure you click the button below to join the support group for the challenge
Data Collection: Before Photo, Measurements & Weight
Photos - Take a minimum of 3 images, front, side and back. Use good lighting, ideally first thing in the morning. Females, please take your photos in underwear/bikini. You can upload images bia google form or send to: emma@emmamelhuish.com
Measurements - Sites to measure; belly button, 1 inch above and 1 inch below the belly button. Other sites to measure include, glutes (widest part), hips, arms, thighs.
Scale weight - We are not using scale weight as a primary indicator of success, because progress photos and measurements tell a much greater story, however we do need to know your weight to determine your daily calories & protein intake for the challenge.
Calculating Your Daily Calorie & Protein Intake
During this 28-days we're taking a calorie first approach with nutrition with a primary focus on hitting your daily protein intake.
If followed, the calculation below will put you in a calorie deficit which is when weight loss occurs.
Step 1: Calculate your weight in pounds.
Click here for a handy calculator to help you convert weight in Kg to pounds: https://www.convertworld.com/en/mass/kilogram/kg-to-lbs.html
Step 2: Times your weight in pounds by 11
For example your weight is pounds is 143 lbs x 11 = 1573
You daily calorie intake in this example would therefore be 1573 Kcal
Step 3: Calculate your daily protein intake
Divide your daily calorie intake by 100 and times by 30
Taking the above example; 1573/100 = 15.73
15.73 x 30 = 471.90
Divide 471.90 by 4 (471.90/4) = 118
In the above example your daily protein intake would be 118 grams which equates to 472Kcal per day.
Your REBOOT Challenge Downloads!
Training Guide - HOME
REBOOT Recipe Guide
Training Guide - GYM
Bonus High Protein Recipes
Cardio + Step Guide
Food List Table
Things To Consider
Alcohol
To maximum results, during the 28-day challenge ideally avoid alcohol altogether. However if you do decide to have a drink, calories will need to be removed from your day to compensate.
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- An average glass (175ml) of (not sweet) 12% wine = 133Kcal
- Pint of 5% strength beer = 239Kcal
- Double measure of gin (50ml) = 95Kcal
- For more info on average number of calories in alcohol, check out: www.nhs.uk/live-well/alcohol-advice/calories-in-alcohol/
Dairy
To maximum results, during the 28-day challenge consider avoiding dairy altogether. However if you cannot bear to drink tea or coffee without (see below), try to keep to the absolute minimum, because:
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- Dairy can be a very common cause of inflammation, often due to the presence of A1 casein
- For many the lactose in cow’s milk can be difficult to digest, which can display symptoms such as nausea, cramps, gas, bloating, and diarrhea
Coffee/Tea
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- Have two coffees/teas per day, preferably black. However let's not be obsessive here. If you really like a dash of milk in your tea or coffee then, by all means, include it. However, do not let this then creep up to 3 coffees and 3 teas, all with milk.
- If you do end up having a cappuccino or latte etc, then this needs to be as part of your overall calorie intake.
- Switch to decaf options after 12-noon to ensure you have the best change of a good nights sleep.
Eating out
To maximum results, during the 28-day challenge ideally you want to avoid eating out... BUT if you do, the following guidelines are to empower you to make positive choices to avoid sabotaging your goals 🙂
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- Decide ahead of time what sorts of things you will look for on the menu and what questions and requests you may want to make to the staff.
- Build your meal around the protein first. So choose a steak, a piece of fish, poultry, or something similar. Ideally we want to select a meal where we know what has gone into making it.
- Beware of sauces/dressings that will add calories in the form of sugar and/or fat. The best strategy is to ask for the sauce or the dressing on the side. If you are happy with sauce/dressing you choice to add what you want and know how much you are having.
- Ask for veggies to be made without butter or oil - once again so you know how much goes into your food.
- If it is a non-carb meal, then simply ask the waiter to replace the carb (e.g. rice or fries) with extra veggies.
- If it is one of your carb meals then do not opt for carb sources with other ingredients added such as chips of sticky rice.