MXU 75 Level Up Programming
The rhythm and structure is the same, but the baseline starting point will be different. This is designed for folks who’ve maintained their fitness and nutrition from last time around, or anyone who is already fit and is up for a greater challenge. At Day 25, when the Tabata exercises begin, there will be 2 options: Foundational and Level-Up.
From Day 1, Level-Up folks should be able to:
- Follow Advanced Eating Plan
- Hydrate with minimum 90oz water daily
- 10K steps per day
- 7 hours sleep per night
- 1 workout per day
- Read 15 mins per day
(NOTE: You can Level-Up without the Eating Plan, but it’s only 75 days. Give it a try!)
Advanced Eating Plan — Nutrition: What to Eat
There are many delicious foods to consume on the MXU 75 Health Challenge. The following are all on the “What’s In” list.
Whole, fresh fruits: avocado, banana, apples, oranges, berries (strawberries, cranberries, blueberries, blackberries), grapefruit, pears, peaches, nectarines, plums, pomegranates, pineapple, papaya, grapes, cantaloupe, watermelon, cherries, apricot, watermelon, honeydew melon, kiwi, lemon, lime, lychee, mango, tangerine, coconut, figs, dates, olives, passion fruit, persimmon.
Non-starchy vegetables: zucchini, mushrooms, cabbage, peppers, cauliflower, parsley, eggplant, green onions, asparagus, artichoke hearts, Brussels sprouts, carrots, celery, spinach, collard greens, kale, mustard greens, dandelion greens, Swiss chard, watercress, turnip greens, seaweed, endive, arugula (rocket), bok choy, rapini, chicory, radicchio. Root vegetables: sweet potatoes, beets, butternut squash, acorn squash, cassava, radish, rutabaga, turnips, parsnips, spaghetti squash, pumpkin, acorn squash.
Meat and poultry: organic or free-range chicken, turkey, lamb, duck, wild game, grass-fed or organic red meat, pork, jerky.
Fish: wild-caught salmon, black cod (sablefish), trout, anchovies, herring, sardines (fresh & canned).
Eggs: organic or free range.
Nuts and seeds: pistachios, Brazil nuts, sunflower seeds, sesame seeds, chia seeds, pumpkin seeds, pecans, walnuts, pine nuts, macadamia nuts, chestnuts, cashews, almonds, hazelnuts, all nut butters (no peanuts).
Herbs and spices: fresh and dried, all are included.
Oils: cold-pressed, extra virgin oils such as olive oil, walnut oil, coconut oil, avocado oil.
Dairy substitutes: plain and unsweetened almond and coconut milk and yogurt.
Vinegars: apple cider, white wine, red wine, balsamic.
Dark chocolate: raw 70% cacao or higher.
Beverages: green tea, herbal tea, coconut water.
Gluten-free flours: almond flour.
Sweeteners: honey and maple syrup used very sparingly.
The following foods are not part of the MXU 75 Challenge:
Alcohol: beer, wine, and all spirits.
Dairy: all dairy products.
All grains: including wheat, barley, rye and gluten-free grains (rice, quinoa, buckwheat).
Processed and packaged foods: chips, pastas, frozen dinners, white breads, energy bars; if it has a food label with ingredients you that you don’t recognize or can’t pronounce, it is likely on the out list (these foods are high in refined carbohydrates, sugars and chemicals).
Starchy vegetables: yams, potatoes, corn, peas.
Processed fruit juices: bottled juice unless it has HPP on the label.
Factory-farmed and processed meats: including chicken, turkey, pork, beef, veal, cold cuts, canned meats, hot dogs, sausage.
Beans and legumes: black beans, chickpeas, white beans, lentils, kidney beans and peanuts.
Candies and sweets: all candy including milk chocolate.
Sweeteners: processed sugars (white, brown, beet, coconut), corn syrup, agave, stevia and all artificial sweeteners (including Equal and Sweet ‘n Low).
Soda and other sweetened beverages: teas, sodas and other processed beverages.
Fats and oils: animal-based saturated fats including butter, processed and refined oils including canola oil, vegetable oil
Soy products: including edamame, tofu and other processed versions.