Why I Created the 90 Day Challenge

Why I Created the 90 Day Challenge

Why I Created the 90 Day Nutrition Challenge

Last year I hosted a 30 Day Fitness & Nutrition Challenge both on-line and in a Private Facebook Group. It was tremendously successful. I discovered that even on-line and virtual clients could achieve the same success that my coaching clients have achieved in the past. At the end of 30 Days even though clients had achieved results and recognized this program wasn’t a diet but a lifestyle, they wanted more.

  • 30 Days was a GREAT jump start, but not long enough to achieve longer term goals that many clients had of wanting to lose more weight than would be healthy in a 30 Day program.
  • It’s fairly easy to eat a certain way for 30 Days, but the real goal is to achieve long-term, sustainable results with healthy life-style choices—this takes longer than 30 Days
  • Successful Clients with the program ASKED for more support
  • I made this a 90-Day Program because by the end of 90 Days, most clients will have encountered some challenges that could throw them off-track. A 90-Day program gives them the support they need to learn how to stay on track (or get back on track quickly) when one of these challenges occurs. Be it travel, a life event, stress or hitting a plateau—I can coach you through that.
  • I wanted to make this information and this program available to as many folks as want it, and give them an easy way to get the support and accountability they need, and access to a coach (me) who can help them identify the small changes that will make a difference in their success in the program. (Although the program basics work for everyone, it is not a one-size-fits-all deal.)
  • Last, but certainly not least—last year I committed to providing this program again. Life circumstances delayed me from putting the program up last year, but I did not forget my commitment. I’m still adding resources and will continue to do so—but what we need it up and running right now!

NOTE: I’m putting the resources up in a way that they will be “evergreen”, meaning you can choose your own start date and you’ll still have the resources available to you in your own time. This means you can STILL start out with a 30 Day Commitment to the the program if you wish, and when you are ready you can jump back in at any time.

So, please fill out the form below to sign up, get the information you’ll need. Don’t hesitate to ask questions by posting comments or even contact me through the Private Facebook Group.

So for now … I hope you’ll sign up and I look forward to having you join the group on the way to Optimal Health & Fitness.

Thank you,


90 Day Clean Eating Challenge

90 Day Clean Eating Challenge

Sign Up Today!

See what can happen in 90 Days when you make yourself and your health a priority. Sign Up for the 90 Day Clean Eating Challenge! Lose weight, improve your energy levels & feel great.

Get access to the Quick Start Guide, a Weekly Fitness & Nutrition Journal, our shopping lists, simple and easy meal ideas, and best of all, access to Private Facebook Group where you will receive daily support & motivation. This is not a diet, it is a lifestyle, and once you learn the secrets of making your body work for you, you will see just how easy it is to get permanent results using easy and sustainable strategies. You’ll be eating REAL food, and no more starving yourself!

Sign up below, or visit this page to see what other people are saying about the 90 Day Challenge!

90 Day Challenge Fast Start Guide

90 Day Challenge Fast Start Guide


Welcome to the

90 Day Clean Eating Challenge

 Please be sure and read the 90 Day Clean Eating Challenge Guidelines Below.

First Steps:

  1. Pick your start date. The challenge has been designed in a way that you can start on any date that works for you. If you have a special event or trip coming up, you may want to pick a start date after that even.
  2. Take your measurements & your photo You will find a baseline measurement form in the Weekly Fitness & Nutrition Journal which you received when you signed up. Recording AT MINIMUM your weight and waist measurements; taking before pictures is highly encouraged! Take a front & side and photo in form fitting clothes or a sports bra/swimsuit. If you are serious about getting on the right track you will be SO glad you took your baseline measurements and have a BEFORE picture on your way to a healthier lifestyle and your Ultimate Fitness & Health.
  3. Plan a Shopping Day & A Meal Prep Day. By now you have had plenty of time to review your meal plan & shopping list. Note: You don’t have to use all the meals, just the ones you like! Plan a shopping day before your start day, and then designate a “Prep Day”, if possible the day before you start. I plan a “Prep Day” every week, where I cook some items in bulk and prepared some meals in advance. This way you will have foods and meals available through the week.
  4. Have a Back Up Plan Create an Emergency Food Stash, and keep some of these foods available in your briefcase, purse, car or at your office. Often when you are on the go it is difficult to find foods that are protein rich and don’t have too many refined carbohydrates, unhealthy fats or other additives that you don’t want or need. If your goal is to keep your nutrient ratios in line and eat the highest quality of foods, then your best option is to plan for the unexpected. Always have some snacks available for the unexpected or times when you can’t prepare. Here are a few options I keep on hand:
  • RxBars – Complete Protein, Fat & Carb in a bar with all natural ingredients and no added sweeteners.
  • Chomps Beef Sticks
  • Epic Bars
  • Single portions of olives (healthy fats)
  • Boiled Eggs
  • Apples
  • Dried Fruits with no added sweeteners
  • Nuts: Walnuts, Almonds, Cashews, Pecans
  1. Check in to the Private Facebook Group EVERY DAY and check in. This should take 5 minutes tops! This is where you will also be able to interact with Kay and others participating in the 90 Day Challenge/ In the last challenge, it was apparent that the people who participated got results!


90-Day Challenge Daily Guidelines


  1. Eat your first meal within an hour upon waking.
  2. After your first meal, eat every 3-4 hours throughout the day. If you are hungry in 3 hours, go ahead and eat. Don’t go longer than 4 hours between meals, and if you do not feel ready to eat in 4 hours, then eat just half a meal. You should feel “ready to eat, but not starving” when it is time for a meal; after eating you should feel “satisfied but not stuffed”.
  3. Weigh and measure your food portions for the first 2 weeks, until you feel comfortable with knowing what a correct portion is. I recommend you purchase a food scale if you do not already have one.
  4. Stick to the menu! You may repeat meals through the week based on your personal preferences. This means you do not have to use or eat all the meals. Any meal on the program can be eaten at any meal or snack time so long as you eat every 3-4 hours during the day.
  5. Drink at least half your bodyweight in ounces of water each day. This means a 150# person should drink a minimum of 75 ounces each day. It is okay to add lemon to your water if you wish.
  6. Exercise at least 30 minutes EVERY DAY! If you already have an exercise regimen, then great. This may be a great time to add something new or change it up a bit. If not, pick something you will enjoy and stick to. If you have not been exercising at all, even getting out and walking 30 minutes a day is a great start! Recently, HIIT (High Intensity Interval Training) has been reported to be the best exercise tool for weight loss, but it is not appropriate for everyone. Try to incorporate some strength training into your workout as well for best results. We will post some fitness tips and sample workouts for those of you who would like some new ideas.
  7. I recommend that everyone take a liquid multi-vitamin every day … read my article, A Word On Supplements  to learn what I recommend and which supplements I am currently using.

You may want to print out this post and keep it with you or in your Journal for reference.

Join Our Private Facebook Group

If you have not already done so, Sign onto Facebook and “JOIN” the 90 Day Clean Eating Challenge Facebook Group—you will be approved by a team expert. Only those who are in the group will be able to see the posts, comments and be able to access the “Files” section. Here you can also interact with Kay, other experts & participants on this page.  Be sure you have the Notifications turned ON in the Facebook Group page. Just click where it says “Notifications” under the cover photo and check Turn “ON” and choose “All Posts”.

Trader Joe’s Shopping

Trader Joe’s Shopping

I love Trader Joe’s! The nearest one is an hour away so when I go I stock up! A picture is worth 1,000 words, so I headed over to take some photos of some of the foods that I stock up on. Everything listed below is grain, legume, dairy, sugar & artificial additive free. That means no peanuts, no soy or soybeans, no gluten, and no sneaky sugars! Some folks ask, well if you are going to cut all of that out, what’s left? As you will see there is plenty!

Download the pdf version of my Trader Joe’s Shopping Guide Here

Produce Department

Trader Joe’s has so many delicious options in their produce department that are not typically available in my traditional grocery store. The variety of organic produce is always great, and if you need some time saving prepared veggies they are available! Here are a few examples. Certainly there are more options and they will vary from season to season and store to store. Yesterday I picked up some of the Kohlrabi Salad Blend (which is new), Peeled Garlic, ORGANIC Sweet Potatoes (I brought home TWO bags of those!), a bag of potato medley, and if you hate dicing vegetables for salads and recipes grab a container of the Healthy 8 Vegetable Mix. This list is certainly not exhaustive! I regularly pick up a bag of avocados from this department and local tomatoes, lemons, oranges, and seasonal fruits and vegetables.













Prepared Food: Meats & More

Of course prepared meats may cost a little more than if you cook everything yourself. However, I find that it is a great thing to have some of these on hand for meals in a hurry or when I just don’t want to cook something. One of my “new favorites” is the Spicy Italian Chicken Sausage. It is rare to find sausage that has no sugar. This sausage is already cooked. I like to remove the casing and crumble it into a skillet with egg and let it heat as the egg cooks. Fast and delicious breakfast! I’ve tried ALL of these, and have most of them in my refrigerator right now! That Sauerkraut is the best, and I enjoy it with the Applegate Organic Beef Hot Dogs.









I pick up Raw California Walnut Pieces, Pecan Pieces, Hazelnuts, Raw Almonds &/or Almond Slivers, Pinenuts, Whatever you need they have it. I generally purchase walnut and pecan pieces (rather than halves) because they are less expensive, and most likely I’m going to chop them, anyway. You’ll also find some packages of snack sized portions of nuts, such as raw almonds. Remember, on the first 30 Days of our challenge, no peanuts (they are actually a legume and not a nut, anyway).




Dried Fruits:

You’ll find about the largest assortment of dried fruit at Trader Joe’s that you will find anywhere. I like to keep stocked up on dried cranberries, berry blend, and I just picked up the Dried Berry Medley for the first time to try. These dried fruits make a delightful addition to all salads, but also chicken salad in particular. If you want to make your own trail mix, you can do it with an assortment of dried fruit, coconut flakes and nuts from TJ’s. Remember when you are purchasing dried fruits to check the nutrition labels. Some dried fruits will have added sugars. Fruit juice is okay as a sweetener, but during your first 30 days on this plan, our goal is to eliminate ALL added sugars and sweeteners.




Pantry Items:

Here’s where I really stock up when I go to TJ’s, especially since it’s an hour away and generally I don’t go but once every 4-6 weeks. Not pictured here is TJ’s Marinara Sauce. There are only a few that do not have sugar in them. The last time I went, the only one I could find with no sugar was the Marinara Sauce sold in the green can. I’ve seen a couple of others with no sugar, but they weren’t available at either the store in Georgia nor the one in Virginia when I shopped recently. Always read the labels to be sure! I shop for coconut oil, ghee, olive oil & avocado oil at TJ’s. They have a variety of sugar & additive free salsas which I use in recipes rather than on chips. TJ’s Fire Roasted diced tomatoes and their tomato paste in a tube are items I keep in my pantry all the time. For my emergency food stash I picked up cashew cookie Larabars, single serving pouches of olives and some Sacha Inchi Seeds, a super-food I discovered when I was living in Peru. Organic Coconut Amino’s are a great gluten, soy and sugar free alternative to soy sauce. I also keep almond & coconut flour on hand.







Frozen Meats


I can find some of the best frozen meats & seafood in TJ’s frozen department. From organic chicken breasts, grass fed angus beef, fresh caught tuna & salmon to a variety of perfectly portioned burgers.







Frozen Fruits & Vegetables:

I always pick up an assortment of fruits & vegetables in the frozen section. They have the best variety of frozen organic fruits and vegetables I’ve seen anywhere, and at good prices. I didn’t picture everything here, for sure! In addition to what is below I always pick up a several bags of frozen organic chopped spinach, broccoli, Brussels Sprouts and whatever else catches my eye. I can find mashed sweet potatoes all the time at the TJ’s in Georgia, but here in Virginia I am told it is seasonal. Also, I know they have frozen Hatch Valley Chilies at some stores, but not at the one where I shopped today.





Cut flowers are food for my soul and I love having them in my home. Flavored soda waters are great to have on hand, for something fresh and sparkly, and I generally pick up some Kombucha when I’m at TJ’s since it is about 30 cents a bottle less expensive here. Sun dried tomatoes are another item nice to have on hand for salads and recipes.


Steamed Clams!

Steamed Clams!

Coffee With Kay

Day 18: This was a day spent at the library so I could have better internet access for conference calls and other on-line work. I’m having some frustrations with my website and the current theme I’m running and it has prevented me from sharing my 90 Day Challenge resources quite yet. I had thought I would have it up by now—however, such is life, and I still plan to have it up in time to do a fall challenge. That means 90 Days to get in your best shape ever before the holidays … and then some follow up for strategies to use during the holidays!


Easy breakfast, my favorite sugar free sausage recipe combined with scrambled eggs on the side. Yep, I like mustard on my sausage, so that is what you see slathered on top. Still regretting not shopping for much fresh fruit this past weekend, I grabbed a pear from the refrigerator and that was my carbohydrate for this meal.

Where are the Macro Nutrients in this meal: Protein: Sausage Patty and Egg Whites; Fat: One whole egg yolk & sausage; Carbohydrate: Fresh Pear


Meal Idea:

Lunch was in a hurry between phone calls, and I grabbed one of those servings from my Yellow Squash Frittata, heated it in the microwave, and there was a complete lunch.

Where are the Macro Nutrients? Protein: Egg Whites, 4 in each serving; Fat: Egg Yolk (one per serving) and a little bit of ghee that was used to saute the vegetables; Carbohydrates: All those veggies! Yellow squash, onions and some diced potatoes (about 1/4 cup diced potatoes per serving, along with a gracious plenty squash & onion).


Meal Idea:

Technically, this meal wasn’t balanced and I didn’t have all the macro-nutrients at this meal. Clams are basically just protein, and I didn’t dip them in butter (which I could have to add fat). This is sort of a traditional meal around here, and a local brought me a dozen clams from the bushel he dug for over the weekend. I just couldn’t pass up the opportunity for this delicious delicacy. So I steamed them on the grill on my back porch and had a bowl full, dipping each little clam in just a bit of Old Bay Seasoning, just like the locals showed me how to do!

Stay tuned … I hear the crab pots are out, and some of the crabs that are being hauled in are big beautiful ones. If I’m lucky, like I was last year, I just might get a few steamed crabs brought to me. After learning how to pick the meat from them, and learning what goes into clamming, crabbing & oystering, I have a new appreciation for those foods and the cost! It’s no wonder that REAL crab meat costs what it does. Getting the meat out of those little buggers is a challenge. (I think I need more practice. 😉 ) The meat is delicious!


Kay Rice, M.Ed. Wellness & Lifestyle Coach, Vedic Educator, Consultant, Author & Free Spirited Adventurer


Quick and Easy Meal Ideas

Quick and Easy Meal Ideas

Coffee with Kay

Day 17: I realized that I’m really missing my Sunday prep day this week. I don’t have as much foods prepared in advance and since I also missed shopping over the weekend, I didn’t plan as well as I normally do. Breakfast has been fairly easy, although I am missing having fresh fruit around the house. I’ll be sure to pick up another one of those delicious cantaloupes this weekend at the Farmer’s Market! However, it did encourage me to try a few new things. They say that necessity is the mother of invention, right? I am finding that I am trying a lot of new things and eating a larger diversity of nutritious foods. I’m sure that you will, too when you take on the 90 Day Challenge to put yourself, your health, and self-care your priority! I suggest you take the challenge to make this program a commitment, just as you would if you took on a part-time job for the next few weeks. I know most of you would show up every day and do what was required. Simple and easy steps, one meal and one day at a time!

Breakfast Ideas

Okay, I promised, and I will deliver some breakfast meal ideas that don’t include eggs. This one was easy and delicious. It kinda reminds me of fall, which is right around the corner. This is a 2 ounce sugar free sausage patty (click here for my sugar free sausage recipe.) and some sauteed diced apple & raisins with cinnamon. I saved half the apple recipe for later and ate half with my meal. If you need a little extra liquid, squeeze the juice from a slice of lemon or orange into the pan. After realizing how easy and delicious this is, I decided to head to the grocery store and pick up a few canned fruits packed in water. I found some unsweetened organic applesauce and pineapple tidbits. I discovered something, too! Along with all the fruits packed in syrup (with tons of added sugar), there are some packed in natural juices, and then some are now being packed with the added sweetener, Stevia. Hmmmm … I’m going to avoid those, too, and I suggest you do as well. It does seem that food manufacturers are paying attention to consumers who want healthier alternatives and products with less added sugars. When we “vote” by purchasing truly healthy food options with NO additives, then we will get more of those choices.


Again, meal prep day makes putting together a fast easy lunch a snap! I grabbed one of my little mason jars with chicken and mayo in it (already portioned out) and dumped it out on a bed of organic field greens with a chopped organic heirloom tomato. I was in a hurry and didn’t add anything else, but this was perfect!

Where are the macro-nutrients in this meal? Protein: Chicken Breast; Fat: Avocado Mayo from Primal Kitchen; Carbohydrate: Greens and Tomato, and I had 1/2 a Kombucha, too.


It never hurts to repeat meals, in fact you can have the SAME meal more than once during the day if you like. I like that concept. For example if I eat out and have a delicious meal, generally the portions are too large for just one sitting. I eat part of the meal at one sitting, and then finish the second portion at my next meal, or for breakfast the next morning! I had another piece of my Yellow Squash Frittata for dinner.


Some days I’m thinking … hmmm … is this getting boring? Others I’m noticing how good I feel and how satisfying each of these meals are! Generally by this time in a plan, many folks start getting into a food routine and start eating some of the same things over and over—like me and my eggs and sausage for breakfast. That’s Okay, so long as you are not getting bored and it’s working for you. However, I’m going to encourage diversity, and try to show you some different options and easy, simple recipes going forward. Foods are seasonal, and diversity will help keep you from getting bored.


Kay Rice, M.Ed. Wellness & Lifestyle Coach, Vedic Educator, Consultant, Author & Free Spirited Adventurer

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