Dedicated Bootcamp Participant Takes the Challenge

The 21-Day Challenge is over and while we haven’t tallied up the official results, one of the first clients to complete it successfully was Anicka Quin.

Anicka regularly attends morning Bootcamp classes three times per week and goes

21-Day Challenge Survivor Anicka Quin

out for a run twice per week. Upon hearing about the 21-Day Challenge, she was drawn to the nutrition component: “I had been thinking about the effects of wheat in my diet.” And she knew the act of filling out a daily food diary and reporting in with it would keep her motivated.

Anicka upped her workout schedule to four Bootcamp classes per week and diligently followed the extracurricular fitness program, but the biggest challenge proved to be the eating plan: “It was really tough at times. The first 3-4 days were the hardest, trying to remember what I could eat and what I couldn’t…and dealing with cravings.” She also notes, “You have to be organized with your groceries…I was so used to grabbing crackers when I was hungry.”

She was put to the test in her workplace. Working in the media – particularly during the holidays – meant her office was filled with enticing treats like chocolate, food baskets and bottles of wine. In addition there were numerous events involving canapés and constant drink offers. Anicka made it through unscathed: “By the end of week two, the temptation passed and I didn’t want it.”

Her adherence to the 21-Day Challenge plan paid off. Anicka believes that adding the one extra Bootcamp class combined with the nutritional plan really made the difference: “I was building muscle and burning fat which helped the transition.” She is excited to have broken through her plateau, seeing a big improvement in her strength with pull-ups, weight carry and now being able to do ten toe push-ups.

Craig, one of Anicka’s Bootcamp trainers reports, “Anicka improved her 12-minute run from 1.47 miles to 1.57. She lost 4 lbs and 6.5 cm – an 8% decrease in mm of fat with the calipers and a 10% reduction in total fat weight. Amazing results in only 21 days.”

More importantly, she is dedicated to continuing with the eating plan during the week and taking a break on the weekends. “I celebrated with a burger, but I’m mostly eating vegetarian with some free-range chicken.” She doesn’t drink at work events during the week anymore and finds that being off wheat has “made a big difference” to her digestive system.

Way to go, Anicka! Four questions for you:

What motivates you? “I enjoy Bootcamp. I tell myself: I’m paying for it, I’m opting to do it, so I should go. And once I’m there I really like it.”

What do you like about Bootcamp classes? “I love the instructors, they’re very positive and all offer different types of classes…(I like that) I’m competing against myself. It forces me in a fun way to stay in shape.”

What’s your next fitness goal: “To do a pull-up on my own….I’m getting there!”

Your advice? If you’re looking to make drastic changes in your diet (like the 21-Day Challenge participants did), Anicka notes, “The hardest part is the first few days – the withdrawal. But it will help you re-engage with your diet…and think about ‘clean eating’. It’ll help reset what is normal eating, and help (you) explore new foods.”

A few people have asked questions regarding the 21 Day challenge Nutrition. We thought we would post the answers here for everyone to see. If you have a question, just send it to us.

Some people seem reluctant to try a different approach to eating. Our plan has you eating mostly protein, healthy fats and fruits and

Fruits and vegetables are high in nutrients and fibre

vegetables which are high in nutrients and natural fiber. Comparatively grains are low in nutrients and high in calories (when comparing calories and nutrients between the two).  This eating plan has produced amazing results for any of our clients who have stuck with it. Now on to the questions.

Q: Can I have the 0% fat Greek style yogurt on this challenge or is no dairy allowed?

A: For this challenge its no dairy. Allot of people have dairy sensitivity, and eliminating it is the only way to find out. Sensitivity is not always allergy. Sensitivity can just cause digestive stress which leads to bloating and water retention and adds to your overall stress profile. When the 21 day challenge is over you can add eliminated items such as dairy and grain back in but do it only one on each day so you can see how you feel. many people notice a lack of energy when having wheat or other foods they may have a minor intolerance for.

When having dairy you actually should eat the full fat as weird as that sounds. Otherwise on a % basis the % of sugar goes up and it spikes your insulin. The fat prevents the blood sugar spike. When having dairy always organic (too many weird hormones otherwise, cows do not produce milk all year without drugs….) and always full fat for dairy.

Q: If I do not have a gluten sensitivity, why must I cut it out? I thought whole grains are part of a well balanced diet.

A: Most people have some level of sensitivity but may not be aware of it. We recommend to remove it and see how your body reacts  when the challenge is over and you re-introduce it.This will give you a better idea of your sensitivity level. If you have a  minor sensitivity you are unaware of,  it  may add to your overall stress profile , causes water retention and bloating, low energy and ties up valuable fat burning resources. Grain products are also relatively low in nutrients compared with fresh fruits and vegetables. The idea is to substitute fruits and vegetables instead of grain. You will experience better digestion and have more energy.

Q:  I am naturally a grazer. Should I no longer be snacking?

A:Snacking is great, make sure snacks are balanced: protein, carbs and healthy fats.  See nutrition pamphlet for food lists.

Q: Is standard grocery store milk and yogurt considered “processed?” I have a very high calcium diet (especially when in combination with gluten), and I don’t know how to replace those calories to keep a healthy intake. Are there meal plan suggestions?

A: Non-organic milk is “processed” . There are meal plan suggestions in the 21 day challenge manual. Green vegetables are high in calcium. There are many other ways to get quality calories besides dairy and gluten such as: nuts, seeds, avacados, vegetable oils etc.

Q: Must I submit the plan for every meal I eat (63-105 meals)?

A: The food log is not mandatory, however to be eligible for prizes you must submit a food log at the end. Many people find the writing down of what they eat really adds focus and accountability.

Q: Why is Dairy not allowed but goat milk allowed?

A: Goat products do not contain lactose which 85% of the population has some form of intolerance to. Goat products are more digestible and there fore you get more nutrients.

Craig Boyd- Precision Athletics Vancouver

Craig Boyd is one of Vancouver’s top personal trainers, boot camp instructors, CrossFit coaches and Nutrition coaches. Craig enjoys coaching people of all levels of fitness that want to improve. His company provides one on one personal training , partner and small group training as well as group classes such as boot camp, crosstraining and fitness and complete soccer conditioning.

Check his websites are http://www.precisionathletics.ca/and http://www.precision-bootcampvancouver.com/ .  Feel free to email him your questions at Craig@precisionathletics.ca

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