Stock your kitchen like a Rebel.

The biggest secret to success is PREP.  Get your planning done and your pantry cleaned out!  Here are some of our favourite ways to make meal prep fun.

Everyone’s body needs different food…there is no “one-size fits all” meal plan that really “works”.  Do your own research, note what foods make you feel amazing, and which don’t agree with you. We share what works for us.

When it comes to food and diet trends, we choose to be fans of science and are always wary of the endless fear-based marketing messages.  Is it necessary to buy organic + hormone-free? Is there something really wrong with the favourite foods you’ve been eating for years? We think it’s all about balance and eating the best food you can, when you can.


Every body needs different food. This is why the one-size-fits-all meal plans you may have received during fitness challenges before DID NOT WORK FOR YOU.

You should not feel deprived, hungry or miserable about food, during challenge season. Rebel meals should be full of healthy, delicious food that you LOVE.

Along the way, we’ll be sharing our favourite ways to amp up our eating for maximum health and vibrancy. We’ll also be sharing our favourite ways to time meals. Will they be right for you?  We’ll help you know how to decide.

Do you have any health concerns related to diet? Do you ever feel the following after you eat?

  • bloating
  • abdominal pain or cramping
  • nausea
  • headaches and brain fog

Food has a major impact on our health and wellbeing, and we need to honour that reality by taking nutrition seriously. If you have health-based concerns, you may want to connect with your healthcare practitioners or book with a holistic nutritionist or Registered Dietitian.

During this challenge, a Registered Dietitian will be supporting our crew along the way…a great opportunity to learn more about what foods are right for you.


Looking for BIG RESULTS?

There’s no shortcuts here. If we want to see and feel changes in our body, then we need to be real about the fact that 80% of our results happen through nutrition. There are no tricks to finding our healthiest, strongest body, just good old-fashioned diligence, hard work, and the best possible food choices. The best part? We’ve got your backs!

Here’s how WE’RE stepping up our game:


We adopt a life-long eating philosophy of eating healthy, responsible meals and snacks at least 80% of the time, and allowing ourselves to indulge in treats 20%.  It’s challenge season, so let’s step it up.  We’re going 90/10 and we’re PUMPED for you to join us.


  • Processed, packaged foods
  • Refined sugar (don’t worry, we’ll still share loads of recipes for you to get your sweet fix!)
  • Alcohol (if you know this is a barrier for your success, go all out and get rid of cocktails. Drinks sabotage results for many of our members just as much as any food fix.)
  • Denial. 
  • Fear of eating fat.
  • GUILT! Replace fear and guilt with JOY and excitement over what we’re doing for our health and wellbeing!


  • Booze. Yup, it comes up again! If you’re not eliminating, then you must reduce and choose wisely if you want to see and feel results. This is why we’re choosing to max out at 0-3 drinks WEEKLY. This is also why we surprise you with DRY weeks during our challenges.
  • SNACKS and mindless eating. 
  • Potentially reducing or eliminating common inflammatory foods like gluten, dairy, and others. Learn more at our kickoff!
  • Sugar.
  • Empty carbohydrates.


Half our plates or lunch boxes should feature veggies. For many of us, the opposite is true at most meals. Following the half-plate rule, even at breakfast, ensures we’re loaded up on nutrients and the fibre we need to keep our digestive system working strong.


Fresh, whole foods!  This is the no-brainer part:

  • fresh veggies - greens, greens, greens, and lots colour on the plate!  The more the better.
  • fruits in moderation
  • whole grains
  • eggs
  • lean, healthy meats if you’re a carnivore (best quality you can afford)
  • lots of hydration!

Can I cheat?

You answer to yourself.  Our challenges are about doing our best to make good choices for our health one day at a time. If we want results, we stick with it - plain and simple.

Getting Started:

What you buy and how well you prepare will directly affect your success and get you results. Buy the freshest, best quality food locally available to you, but also don’t stress about it. If you’re on a budget, skip the $8 organic avocado.  This isn’t about breaking the bank, in fact eating well should save you money.  Cooking healthy meals requires simple, healthy ingredients.  We steer clear of processed and boxed foods.

Just because it’s gluten-free doesn’t make it healthy.

Skip most of the gluten-free products at grocery and health stores as most MOST of these products are loaded with sugars, sweeteners and other ick-factors.

Clean your fridge and pantry.

Clean your kitchen out and be sure to donate all unopened non-perishables to your local food bank.  We don’t want to waste food, but we also don’t want to have a family-sized bag of Oreos in the cupboard when you’re trying to make healthy changes.

Crap hides everywhere.

Most sauces, condiments, spreads, and pretty much all packaged items contain loads of sugars and preservatives you don’t want in your body.

Separate meals are a buzz-kill.

Does your family think your challenge is just another one of the crazy “health things” you do?  Fine.  But do your best not to run yourself ragged making different meals for you and them.  Make them the same food and bring them along for the ride.  Even if they’re just getting 50% of the goodness, they’re going to feel great!  Whether they like it or not 😉

We’ll still indulge.

Don’t worry, we’ll give you recipes to satisfy even the meanest chip or chocolate craving, with real, whole ingredients that your body knows what to do with. You won’t be deprived!

Food is fuel.

And some days we need more than others.  Stay tuned and keep learning with us to make sure that you’re nourishing your workouts and your days with energy. This is also one reason we don’t give you one-size fits-all meal plans.  Everyone has a different job and lifestyle with different energy demands.

A note on protein powder.  Generally speaking we should be able to get our protein from food.  When we need an extra boost on the go, we like to use a whole food like Manitoba Harvest hemp protein and some high-quality whey products.  We avoid heavily processed products with flavourings and complicated formulations.  Do your research, decide what’s best for you.