The Les Mills 21 Day Challenge

What’s it like to give up all starchy carbs, sugar and dairy for 21 days? I wouldn’t know! Okay, I sort of know. I’ve been struggling with what my Gold’s Gym students like to call ‘those last five pounds.’ So when Les Mills recently released a nutrition plan for its instructors, I was really excited. For those of you who are non-Les Mills folks, instructors receive a DVD kit every quarter with the latest music, choreography and training for our classes. The kit also includes different education segments, and in this case, a nutrition plan.

Let me tell you, Les Mills IS incredibly inspiring and this was no different. So, while watching the nutrition piece with a glass of wine while a CX Works national trainer described the plan while surrounded by healthy fruits and veggies, while wearing the CX works shirt that clearly shows those ‘last five’ pounds aren’t an issue, I decided I was game.

-          The plan is actually super simple. Eat five to six times a day while drinking plenty of water. For each meal, eat a portion of lean protein that is the size of your palm (so it’s different for everyone), one thumb size of healthy necessary fats, and two handfuls of non-starchy carbohydrates (no fruit). Finally, measure yourself (honestly) around your waist after exhaling naturally.

-         As a vegetarian who only occasionally eats fish, I knew this plan would be especially challenging for me. I typically eat a lot of soy protein, and the CX works guy explained that whey is better than soy for fat loss. Okay then. Being the overly organized person I am, I immediately set about creating an excel spreadsheet called ‘The 21 Day Challenge’ with all five meals planned out. I placed an order with Relay Foods, measured myself, and was ready to go.

MMM - green smoothie - ironically
in a beer glass

-          The first day was horrific. I was constantly hungry and would have done just about anything to eat waffle fries. By the end of the day, I had an intense headache and felt out of it. I went to bed early, proud to have made it through day one. Unfortunately day two wasn’t much better, and I was cranky and moody. Finally, day three arrived, and to my surprise, I felt fantastic. I was still hungry, but not in a ‘I’m going to die way.’ I felt light and energized and empowered. To top it off, that night I discovered I’d already lost an inch around my waist.

-          During the following 21 days I followed the meal plan to the best of my ability, which is to say, not completely and not always. I cheated on the weekend, though still eating healthier than I might normally because I wanted to keep feeling light and energized. I gradually allowed myself a glass of red wine with dinner as my one treat of the day, and I substituted one protein a day with a hard-boiled egg. I found non-soy vegetarian burgers and ate more fish than normal. By the end of the challenge, I’d lost four inches and two pounds and had fallen in love with many new types of veggies.

To be very honest, I know that if I’d followed the plan EXACTLY I’d have seen even bigger results. By week three I got really, really, tired of scripting out my meals and prepping food on Sunday evenings.  However, Les Mills is clear: this is a challenge, and it’s not meant to last more than 21 days.

Now, I’ve added back in fruit but only the occasional starchy carbohydrate. I give myself complete ‘cheat’ weekends and semi-plan my meals for the week without being too rigorously scheduled.

To me, the biggest result is that I truly know what it feels like to have my body running in tip top shape. I continue to crave spinach, kale, radishes, and all types of leafy greens and feel more satisfied with a salad instead of a sandwich and salty snack for lunch. The 21 day challenge has completely changed the way I shop at the grocery store and the way I think about eating. I call that a success. 

Getting Fit in February

If you are like most people, those New Year's resolutions you made while enjoying holiday snacking don't seem quite so enticing in the cold days of February.  How are you staying inspired to stay on track? Do you have role models or blogs you keep up with to stay excited and moving forward?

My recent mantra has been to keep it simple. For me that means small steps of success that build on each other. Here's a few goals I'm working on:

First PRSA RVA board mtg

Health goals
One of my goals has been to lose the dreaded five pounds that don't want to budge. Instead of committing myself to months of change (which never works for me), I've scheduled myself to attempt a 21-day healthy eating challenge (more on that later). I'm also changing up my workout routines for the first time in awhile (again, more to come!).

Professional/career goals
My goals this year are to participate in an incredible leadership training program while stepping up to the plate as PRSA Richmond president. I talk a lot about professional development ideas on the chapter's website, and they can be applied to most professional groups you might participate in.

Personal relationships
I'll be honest, I'm not always so great about staying in touch with those I care about. Not because I don't want to, but simply because I get busy and something has to give. My goal this year is be more intentional about making time for friends and family.