7 Day Fitco

Ahwatukee/Chandler/Tempe Womens Fitness Classes

Get Your Fit On!!!

Classes start Monday Jan 4th!

$129 Month Unlimited Ladies 

$65 Month Unlimited Young Women Ages 12-18

Would you like to work out 5-6 days a week?  4 days a week?  Maybe only 2-3? 

Variety Sound Good???  I will have classes in Functional Fitness a.k.a. Tribal CrossFit (shh don't tell anyone YOUR A CROSSFITTER), Strength with Hand Weights & Olympic Lifting, Hiking "TopOut" Adventure, Pure Cardio (Yes, you will Run/Row, get your move on!), CORE THAT! (balance is key this this class), CrossFit Express(30min of pure fun) and basic gymnastics.  CrossFit Yoga coming soon!

DO NOT READ THIS AND THINK, "I'M OUTTA SHAPE and CANNOT DO THIS!"  YES YOU CAN!!

And those of you that are physically fit, COME TRY ME FOR 30 days, I WILL TAKE YOU TO THE NEXT LEVEL!.

How can a beginner workout with someone that has actively participated for months?  We scale every workout to meet your level.  For example a new client will use hand weights and an experienced client will use barbells.  Another example, a new client will do 10 sit-ups and the experienced client will do 20. 

The environment is supportive and fun and we are all women working toward FEELING GREAT!!!

CLASSES & TIMES WILL NOT CHANGE for the entire month an easy to understand schedule is below!

Class Time:

Mon,Wed, Fri: 5am, 9am        (30 minute CrossFit Express @6am M,W,F)

(9am class we welcome your kids, you will get fit and they will play)

Tuesday 5:30am 

Thursday 5:00am & 5:30am   (30 minute CrossFit Express @ 5am) 5:30am to 6:30am is Strength

EVENING Classes Meet: Mon, Wed, Thursday 5:30pm-6:30pm  Young Women & Ladies Classes

Saturdays Meet at 7am   (If your interested in Saturday's ONLY 4 classes for the month Jan 9, 16, 23,30) send an email to: customerservice@desertfoothillsbootcamp.com

NEW**** CrossFit EXPRESS 30 MINUTE WORKOUT

Monday,Wednesday, Friday 6am-635am

Thursday 5am-5:35am

Classes will meet at:

Tribal CrossFit (Our Gym in Chandler) on 56th street between Chandler Blvd & Ray Rd on Monday, Tuesday, Wednesday,Thursday, Friday, Some Saturday's

Arizona Community Church (5 min from the gym) on Rural Rd  Tuesday's

Club West in the Ahwatukee Foothills  (Notified Weekly)

**Hiking will be scheduled on Saturdays ONLY and we will visit Holbert Trail, Piestewa Peak, Camelback, Picaho Peak***

YOU CHOOSE AHWATUKEE,TEMPE & Chandler CHIX Bootcamp on YOUR SCHEDULE

BEAT THE WINTER POUNDS! The average person gains 5 pounds between Thanksgiving and New Years.

We meet indoors this time of year *those trainers that tell you to put on a scarf, hat and gloves??Yeah right!  When your shivering your not concentrating on your workout, we are ACE certified personal trainers as well as CrossFit Certified Trainers, this is not a kids gym class where you pull a tire and run though an obstacle course this is TRUE PERSONAL TRAINING DESIGNED to SHAPE and TONE your body!

YOUR IN CHARGE  CHOOSE YOUR CLASS SCHEDULE to meet YOUR needs! 

Classes starting Dec 1st - Jan 9th 2010!!!

Attend in the morning (3 classes offered daily) or choose the Evening or Weekend.  Mix and Match MAKE IT WORK FOR YOUR SCHEDULE.  Example:Monday you attend at 5am Wednesday you attend at 5:30pm and Saturday morning at 9am.  Workouts tailored to your needs and goals.  We make it convenient and fun!!

10 Class Punch Card only $100.00 ($10bucks a class!)

Class Dates and Times are listed on the Calendar Below *click on the arrow to view Dec./Jan. classes

 Each class will have between 1-5 participants which allows us to give you individual attention at a group rate. 

HAVE YOU EVER WANTED TO WORK WITH A PERSONAL TRAINER BUT COULD NOT AFFORD IT?

TAKE ADVANTAGE OF THIS WINTER SPECIAL 50% OFF PERSONAL TRAINING AT OUR FACILITY !

JOIN TODAY!!  CLICK ON THE REGISTER TAB  on the left side of this page and CHOOSE 10,15 or 20 sessions.

We are offering over 30 classes.  All punch cards must be used by Jan. 9th 2010.

We also offer Nutrition Assistance, if you choose strict guidance we can help!  If you would like to join our Paleo CHIX Nutrition Group join us on-line *NO CHARGE at www.paleochix.com

CHECK OUT THE CALENDER BELOW FOR DATES, Trainers & CLASS TIMES.  PLEASE BE SURE TO CLICK THE ARROW AT THE TOP OF THE CALENDAR TO VIEW THE DECEMBER SCHEDULE.

TRAINER REBECCA PARENT, ACE Certified Trainer, CrossFit Level 1 LISTED AS :REBE

TRAINER JAKE PARENT, CrossFit Level1, Gymnastics Certified LISTED AS: CROSSFIT JAKE

GYM LOCATION: 500 N 56th ST. Suite 22 Chandler AZ 85226 (Between Chandler Rd & Ray Rd)

QUESTIONS CALL US AT 480-748-0699 or email customerservice@desertfoothillsbootcamp.com

Boot Camp in Awhatukee Meets Functional Fitness

5:O0AM Session begins MONDAY NOV 16th in the Foothills of Ahwatukee Join Us!!

5:30pm EVENING CLASSES START NOV 16th @ our Gym on 56th St

9AM CLASSES START NOV 16th @ our Gym on 56th St

AM/PM classes can be pro-rated feel free to EMAIL us and start any Monday! Valid at ALL LOCATIONS!

To register for the ANY MONDAY start date email us at customerservice@desertfoothillsbootcamp.com

We  offer a 4 week session for $129 and a 2 week session for $65.  For good health and happiness during the HOLIDAY'S join us starting   NOV 9th, Nov 16th , Nov 30th or Dec 7th!  Sign up don't delay start any Monday that convenient to YOU!!!

Classes meet at 5am in Ahwatukee and 5:30pm at our INDOOR FACILITY at 500 N 56th St Suite 500 Chandler AZ (near Home Depot)

NEW CLASSES STARTING EVERY MONDAY ...JOIN TODAY!!!!

To Register for a class, click on the REGISTER TAB on the left ,complete your personal information and choose a time.  We will contact you with class details shortly.

Did you know the average person GAINS between FIVE and TEN POUNDS between OCTOBER 31st and JAN 2nd!  How can you prevent this???  JOIN A FUN FITNESS CLASS and let us educate you in Proper Nutrition (we provide the guidance).

Take care of YOUR BODY!  Get in shape and FEEL GREAT! JOIN US!!!!!!

Below Deb M. of Ahwatukee works out in our Boot Camps Classes She lost the last ten pounds and SHAPED her body and YOU CAN DO IT TO!

Saturday Strength Training

SATURDAY STRENGTH Meets from 7am -8:30am Starting October 24th at our Tribal CrossFit location at 500 N 56th Street Suite 22.

During the week do you Cardio Only (bike, hike, run, etc) YOU NEED TO STRENGTH TRAIN.  Join us for 8 classes total meeting every Saturday in October, Nov, Dec only $80 for the ENTIRE SESSION (closed week of Thanksgiving and we will have two make-up classes scheduled in case you need to miss a Saturday).  

The consensus is growing: Strong muscles are good for everyone. In fact, the American Heart Association now recommends that all adults strength train their major muscle groups at least twice a week.

You will learn proper form and technique and have a lasting knowledge of Strength Training to continue on your path from FLAB to FABULOUS ARMS and ABS!

To Register for the Saturday Strength class, click on the REGISTRATION TAB on the left side of this page,complete your personal information and choose the "7am time".  We will contact you with class details shortly.

Take care of YOUR BODY!  Get in shape and FEEL GREAT! JOIN US!!!!!!

Below Deb M. of Ahwatukee worked our Strength and Simple Nutrition Program and YOU CAN DO IT TO!

Boot Camps CrossFit and Strength Training for Women

Hey Ahwatukee, Chandler and Tempe Women!!  Join Us for a variety of classes to meet your schedule and fitness NEEDS!

Ahwatukee Foothills Class Meets at 5am Starting October 5th  (3 spaces remain JOIN NOW and we will prorate your fee)  This class offers Boot Camp Cardio and Functional Fitness, Strength and Core Training.  Work out with a fun supportive group of women who start their day with fitness! Cost $129 for the entire 4 week session.

Evening CrossFit Boot Camp Meets at 5:30pm Starting October 12th and 19th at our Tribal CrossFit location at 500 N 56th Street Suite 22 we are on 56th/Priest between Chandler Blvd and Ray Rd near HomeDepot. Our location is convenient for Ahwatukee, Chandler and Tempe residents.  The Eve class offers Functional Fitness and Cardio, we train the body as a unit, not as pieces and parts.  Our small class size allows personal instruction, camaraderie of a group of supporting WOMEN, and the ability to accept all fitness levels from beginner to seasoned athlete.  Cost $129 for the entire 4 week session.

SATURDAY STRENGTH Meets from 7am -8:30am Starting October 24th at our Tribal CrossFit location at 500 N 56th Street Suite 22.  During the week do you Cardio Only (bike, hike, run, etc) YOU NEED TO STRENGTH TRAIN.  Join us for 8 classes total meeting every Saturday in October, Nov, Dec only $80 for the ENTIRE SESSION (closed week of Thanksgiving and we will have two make-up classes scheduled in case you need to miss a Saturday).  

The consensus is growing: Strong muscles are good for everyone. In fact, the American Heart Association now recommends that all adults strength train their major muscle groups at least twice a week.

You will learn proper form and technique and have a lasting knowledge of Strength Training to continue on your path from FLAB to FABULOUS ARMS and ABS!

To Register for a class, click on the REGISTER TAB on the left ,complete your personal information and choose a time.  We will contact you with class details shortly.

Take care of YOUR BODY!  Get in shape and FEEL GREAT! JOIN US!!!!!!

Below Deb M. of Ahwatukee worked our Strength and Simple Nutrition Program and YOU CAN DO IT TO!

CrossFit meets BootCamp Women Only Class

CLASSES BEGIN OCTOBER 12th

5am meets In the Ahwatukee Foothills

To register for 5am Ahwatukee click on the registration tab at the left of this page.

5:30pm meets in Chandler at our New Indoor Facility

To register for the 5:30pm Chandler class click on the registration tab at the left of this page.

If your interested in our Tempe Boot Camp click on the ICON on the right side of this page.

Our workout provides constantly varied, functional movement.  We train the body as a unit, not as pieces and parts.  Our small class size allows personal instruction, camaraderie of a group of supporting WOMEN, and the ability to accept all fitness levels from beginner to seasoned pro.

We take the average person and turn them into an athlete!  All fitness levels welcome and guaranteed to be CHALLENGED!  YOU CAN DO THIS WORKOUT EVEN IF YOU HAVE NOT WORKED OUT IN A FEW YEARS.

Once you train with us for "4" weeks you will never have the desire to return to the gym because the same-ole workout will bore you to tears!!! 

Get off the boring treadmill and Join US, it's time to KICK IT UP A NOTCH!!!

CLICK ON THE REGISTRATION BUTTON NOW BEFORE THE CLASS FILLS

Fall Special "$129 for 16 classes" *we meet 5AM  Mon, Wed, Fri and Saturday's are optional!!! (that's less than $10bucks a class)

Are you ready to change your life and your shape??
Join us NEXT WEEK OCTOBER 12th and begin a life changing journey!
To register click the REGISTRATION TAB on the LEFT.  Please note if class has started YOU CAN STILL JOIN US!  Email me at customerservice@desertfoothillsbootcamp.com for the late entry details.

We also offer evening classes 5:30pm to 6:30pm at our indoor facility at 500 N 56th St Suite 22 Chandler AZ 85226 (between Chandler /Ray Rd)

Co-Ed Classes with TRIBAL CROSSFIT at 5am, 6:30pm, 7:30pm www.tribalcrossfit.com

TOP OUT Weekend Hiking Adventure starting October 24th
email: customerservice@desertfoothillsbootcamp.com for more details on all our classes.

7 Day Fit Co & Tempe Fitness Boot Camp

Welcome the RETURN of EVENING CLASSES
STARTING MONDAY SEPTEMBER 28th

Join US For SMALL Group Personal Training

We offer classes 2 or 3 days per week
Meeting on Mon., Wed., Thurs. optional Sat
4 Week Sessions  Mtg 5:30pm-6:30pm
It's time to get into those JEANS!
GET FIT TODAY!!!!!!!!!!!!!!!!!!!!!!!!!!!

CLICK ON THE REGISTRATION BUTTON NOW BEFORE THE CLASS FILLS

Our workout provides constantly varied, functional movement.  We train the body as a unit, not as pieces and parts.  Our small class size allows personal instruction, camaraderie of a group of supporting WOMEN, and the ability to accept all fitness levels from beginner to seasoned pro.

We take the average person and turn them into an athlete!  All fitness levels welcome and guaranteed to be CHALLENGED!  YOU CAN DO THIS WORKOUT EVEN IF YOU HAVE NOT WORKED OUT IN A FEW YEARS.

Our New "Indoor" Facility is located at 500 N 56th St Suite 22 Chandler AZ 85226
We are on 56th St (Priest Rd) between Chandler Blvd and Ray RD. Near AJ's and Home Depot Market Place.

CLICK ON THE REGISTRATION BUTTON NOW BEFORE THE CLASS FILLS

Join a small group of 10 women on Monday starting a new journey in fitness with their very own personal trainer.
This is affordable only $86 or $129 depending on the amount of classes you wish to attend.  SIGN UP TODAY

Join a small group of 10 women on MONDAY, and commit 1 hour to personal training at a fraction of the cost ONLY $86 or $129 for the ENTIRE 4 wk SESSION!  Sign up today

Functional Fitness Meets Ahwatukee's Womens Boot Camp

Our unique workout TONES and SHAPES your body and provides you the Cardio necessary to burn FAT!

Fall Sessions BEGIN Sept 9th & Sept 14th (4 week session)

Check out the class schedule BELOW!

 9am and EVENING CLASSES have RETURNED!!

OUR FALL "GET INTO THOSE JEANS" SPECIAL  only $129

or  Bring a Friend and Save $10-$20 ask us for details!

Once you train with us for "4" weeks you will never have the desire to return to the gym because the same-ole workout will bore you to tears!!! 

Get off the boring treadmill and Join US, it's time to KICK IT UP A NOTCH!

To REGISTER CLICK ON THE "REGISTER TAB" on the LEFT

DO YOU SPEND $75 on a Pedicure and Manicure?????  Spend $119 on your HEALTH!

Our workout provides constantly varied, functional movement.  We train the body as a unit, not as pieces and parts.  Our small class size allows personal instruction, camaraderie of a group of supporting WOMEN, and the ability to accept all fitness levels from beginner to seasoned pro.

We take the average person and turn them into an athlete!  All fitness levels welcome and guaranteed to be CHALLENGED!  YOU CAN DO THIS WORKOUT EVEN IF YOU HAVE NOT WORKED OUT IN A FEW YEARS.

Click on the FAQ tab on the left to learn more about our program. 

SEPTEMBER CLASS SCHEDULE:

***I will also offer makeup classes on Saturday mornings at our Indoor Facility.  Don't feel like getting up during the week or have a schedule conflict...JOIN ME ON SATURDAYS!!!!!

Location:  Ahwatukee Foothills  Classes Begin September 9th -October 3rd  Meeting: Mon, Wed, Fri
Class Time: 5am-6am    and 6am-7am           MORNING CLASSES 
To Register click on the register tab on left of this page if you are bringing a friend you will be billed do not pay at registration.

Space still available please emails us at customerservice@desertfoothillsbootcamp and we will pro-rate your fee's if you are starting after Sept 9th!

"9 AM is back!!!!!"

Location: NEW INDOOR GYM WOMEN'S ONLY REBECCA IS THE TRAINER  "9am is back!!!!"
Classes Begin September 15th - October 8th   Meeting 2 days per week TUESDAY/THURSDAY
Class Time: 9am-10am MORNING CLASSES     (cost $86 and makeup Saturdays are offered as well)
To Register click on the register tab on left of this page

9am/Eve at our NEW INDOOR FACILITY IS LOCATED AT 500 N 56th ST SUITE 22 Chandler, AZ 85226 (We are located on 56th between Chandler Blvd and Ray Rd)

"EVENINGS ARE BACK!!!!!!" 

Location: NEW INDOOR GYM WOMEN'S ONLY REBECCA IS THE TRAINER
Classes Begin September 14th -October 10th   Meeting Mon, Wed, Thurs
Class Time: 5:30pm-6:30pm                  EVENING CLASSES
To Register click on the register tab on left of this page

Weekend Boot Camp Style Homework

Homework:

100 Rep Challenge/With a Weekend Cardio Hike  (If your tired of Telegraph Pass try the front side of South Mtn, Holbert Trail is AWESOME...Camelback (Echo Canyon great challenge) Piestwa Peak off hwy 51 allot of steps and an incredible view at the top!  Grab a friend and get fit together!

4 Rounds of 25 Reps in ADDITION TO YOUR HIKE
Squats
Super Star
Jump Jacks
PushUps

Paleo Weekend Cooking:

I am trying to upgrade my limited cooking skills, so of course, I've turned to ancient ways.  From what I've read, hunter-gatherers engaged in a lot of "slow cooking" - putting meat and vegetables into a stone oven of sorts.

I dug up our own crockpot this weekend, and I am giving it a go.  I've got some chicken and vegetables in today, so we'll see how it turns out later.  At the very least, it is a simple way to cook.  You just put everything in and push the button.

Ahwatukee/Tempe Boot Camp Body Homework

Thursday is Cardio day in Ahwatukee, head to Telegraph Pass and run pink part of the trail (at the beginning) hike up and down and push yourself to complete the task in 40 minutes or LESS!!

Tempe:  Wednesday workout, run, jog, walk 2 miles today.  Can you hit the track at the High School that would be 4 times around...Get out and get moving today!

PALEO CHOICES >>>>CHECK OUT THE FOODS YOU SHOULD BE EATING AND THOSE NOT SO MUCH!

Encouraged Foods

 

Lean Meats 

• Lean beef (trimmed of visible fat)

• Flank steak

• Top sirloin steak

• Extra-lean hamburger (no more than 7% fat, extra fat drained off)

• London broil

• Chuck steak

• Lean veal

• Any other lean cut

• Lean pork (trimmed of visible fat)

• Pork loin

• Pork chops

• Any other lean cut

 

Lean poultry (white meat, skin removed)

• Chicken breast

• Turkey breast

• Game hen breasts

 

Eggs (limit to six a week)

• Chicken (go for the enriched omega 3 variety)

• Duck

• Goose

 

Other meats

• Rabbit meat (any cut)

• Goat meat (any cut)

 

Organ meats

• Beef, lamb, pork, and chicken livers

• Beef, pork, and lamb tongues

• Beef, lamb, and pork marrow

• Beef, lamb, and pork “sweetbreads”

 

Game meat

• Alligator

• Bear

• Bison (buffalo)

• Caribou

• Elk

• Emu

• Goose

• Kangaroo

• Muscovy duck

• New Zealand cervena deer

• Ostrich

• Pheasant

• Quail

• Rattlesnake

• Reindeer

• Squab

• Turtle

• Venison

• Wild boar

• Wild turkey

 

Fish

• Bass

• Bluefish

• Cod

• Drum

• Eel

• Flatfish

• Grouper

• Haddock

• Halibut

• Herring

• Mackerel

• Monkfish

• Mullet

• Northern pike

• Orange roughy

• Perch

• Red snapper

• Rockfish

• Salmon

• Scrod

• Shark

• Striped bass

• Sunfish

• Tilapia

• Trout

• Tuna

• Turbot

• Walleye

• Any other commercially available fish

 

Shellfish

• Abalone

• Clams

• Crab

• Crayfish

• Lobster

• Mussels

• Oysters

• Scallops

• Shrimp

 

Fruit

• Apple

• Apricot

• Avocado

• Banana

• Blackberries

• Blueberries

• Boysenberries

• Cantaloupe

• Carambola

• Cassava melon

• Cherimoya

• Cherries

• Cranberries

• Figs

• Gooseberries

• Grapefruit

• Grapes

• Guava

• Honeydew melon

• Kiwi

• Lemon

• Lime

• Lychee

• Mango

• Nectarine

• Orange

• Papaya

• Passion fruit

• Peaches

• Pears

• Persimmon

• Pineapple

• Plums

• Pomegranate

• Raspberries

• Rhubarb

• Star fruit

• Strawberries

• Tangerine

• Watermelon

• All other fruits

 

Vegetables

• Artichoke

• Asparagus

• Beet greens

• Beets

• Bell peppers

• Broccoli

• Brussels sprouts

• Cabbage

• Carrots

• Cauliflower

• Celery

• Collards

• Cucumber

• Dandelion

• Eggplant

• Endive

• Green onions

• Kale

• Kohlrabi

• Lettuce

• Mushrooms

• Mustard greens

• Onions

• Parsley

• Parsnip

• Peppers (all kinds)

• Pumpkin

• Purslane

• Radish

• Rutabaga

• Seaweed

• Spinach

• Squash (all kinds)

• Swiss chard

• Tomatillos

• Tomato (actually a fruit, but most people think of it as a vegetable)

• Turnip greens

• Turnips

• Watercress

Encouraged Foods

 

Nuts and Seeds

• Almonds

• Brazil nuts

• Cashews

• Chestnuts

• Hazelnuts (filberts)

• Macadamia nuts

• Pecans

• Pine nuts

• Pistachios (unsalted)

• Pumpkin seeds

• Sesame seeds

• Sunflower seeds

• Walnuts

 

 

Foods To Be Eaten In Moderation

Oils

• Olive, avocado, walnut, flaxseed, and canola oils (use in moderation—4 tablespoons or less a day when weight loss is of primary importance)

 

Beverages

• Diet sodas (These often contain artificial sweeteners such as aspartame and saccharine, which may be harmful; you’re better off drinking bottled and mineral waters.)

• Coffee

• Tea

• Wine (two 4-ounce glasses; Note: Don’t buy “cooking wine,” which is loaded with salt.)

• Beer (one 12-ounce serving)

• Spirits (4 ounces)

 

Paleo Sweets

• Dried fruits (no more than 2 ounces a day, particularly if you are trying to lose weight)

• Nuts mixed with dried and fresh fruits (no more than 4 ounces of nuts and 2 ounces of dried fruit a day, particularly if you are trying to lose weight)

 

 

Foods You Should Avoid

 

Dairy Foods

• All processed foods made with any dairy products

• Butter

• Cheese

• Cream

• Dairy spreads

• Frozen yogurt

• Ice cream

• Ice milk

• Low-fat milk

• Nonfat dairy creamer

• Powdered milk

• Skim milk

• Whole milk

• Yogurt

 

Cereal Grains

• Barley (barley soup, barley bread, and all processed foods made with barley)

• Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup)

• Millet

• Oats (steel-cut oats, rolled oats, and all processed foods made with oats)

• Rice (brown rice, white rice, top ramen, rice noodles, bas mati rice, rice cakes, Rice flour (all processed foods made with rice)

• Rye (rye bread, rye crackers, and all processed foods made with rye)

• Sorghum

• Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour)

• Wild rice

 

Cereal Grainlike Seeds

• Amaranth

• Buckwheat

• Quinoa

 

Legumes

• All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo beans, horse beans, kidney beans, lima beans, mung beans, navy beans, pinto beans, red beans, string beans, white beans)

• Black-eyed peas

• Chickpeas

• Lentils

• Peas

• Miso

• Peanut butter

• Peanuts

• Snowpeas

• Sugar snap peas

• Soybeans and all soybean products, including tofu

 

Starchy Vegetables

• Starchy tubers

• Cassava root

• Manioc

• Potatoes and all potato products (French fries, potato chips, etc.)

• Sweet potatoes

• Tapioca pudding

• Yams

 

Salt-Containing Foods

• Almost all commercial salad dressings and condiments

• Bacon

• Cheese

• Deli meats

• Frankfurters

• Ham

• Hot dogs

• Ketchup

• Olives

• Pickled foods

• Pork rinds

• Processed meats

• Salami

• Salted nuts

• Salted spices

• Sausages

• Smoked, dried, and salted fish and meat

• Virtually all canned meats and fish (unless they are unsalted or unless you soak and drain them)

 

Fatty Meats

• Bacon

• Beef ribs

• Chicken and turkey legs

• Chicken and turkey skin

• Chicken and turkey thighs and wings•

• Fatty beef roasts

• Fatty cuts of beef

• Fatty ground beef

• Fatty pork chops

• Fatty pork roasts

• Lamb chops

• Lamb roasts

• Leg of lamb

• Pork ribs

• Pork sausage

• T—bone steaks

 

Soft Drinks and Fruit Juices

• All sugary soft drinks

• Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higher glvcemic index)

 

Sweets

• Candy

• Honey

• Sugars