Thank You for Joining the FREE Challenge!

Your Welcome e-mail is on its way. If you do not receive it, please let us know by contacting us at

The FREE Challenge officially begins on Monday, April 4, 2022

If you would like to take a look at an overview of the challenge activities and the foods that we will be eating over the course of the challenge, Click on the buttons below to gain access to:

  • the CHALLENGE WORKBOOK/DAILY JOURNAL that includes instructions for the challenge and the

  • the BSC Food Guide that will the basis for the foods that we will be "crowding out" and Adding in during the challenge.

  • the 7 Day Meal Plan, with ideas for recipes and what to eat during the Challenge

(Instructions for how to get access to the rest of the class materials will be in your welcome e-mail.)

I have set up a calendar for you to schedule a 30 minute Welcome Call, so that we can go over your questions, your getting started assessment and tips for preparing for the Challenge. This is the most optimum way to hit the ground running, and I look forward to speaking with you, to help you get off to a great start.

Everything in the FREE 7 Day challenge is based upon BSC's exclusive LIVE FREE Coaching System & Quality Carb Food Guide

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WELCOME: Review Getting Started Materials

  • Food Plan/Food List

  • Getting Started Assessment

  • Daily Journal  

  • Commitment Contract

  •  Instructions & Workbook

  • Meet Gail, your Dance & Fitness Instructor


Day #3: Change Your Plate

  • Crowd Out: Rice, White Potatoes, 

  • Add In: 1 Healthy Protein & 1 Healthy Fat


Day #6: Be Prepared & Snack Smart

  • Crowd Out: Grains & Grain Based Pasta

  • Add In: Snack from Food List or 1 additional  Non-Starchy Vegetable

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DAY #1: Where Are You?

  • Complete Getting Started Assessment

  • Review Food Plan

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Day #4: Stay Hydrated

  • Crowd Out: Diet Drinks

  • Add In: Water, Tea (Natural Sweeteners & Flavorings)

  • + 30 Minutes of Movement


Day #7: Plan for 2022

  • Re-assess: What changes did you make during the Challenge?

  • Create Your Goal Setting Vision

  • Continue to crowd out and add in the foods from days 2-6


Day #2: Learn How to Eat in Harmony with How Your Body Works

  • Crowd Out: Added Sugar High Glycemic Fruit

  • Add In: 1 non-starchy vegetable

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Day 5: Build a Better Breakfast

  • Crowd Out: Grain-Based Flour Products

  • Add In: "Break" Fast choice from Food List



  • Persistence Paid Off, you finished the Challenge.

  • It's time for your "Graduation" --ENJOY!!!