Welcome to the 21 Day Healthy Lifestyle Challenge! We have the dates listed as May 4-25

but feel free to start anytime in May. We have broken the parts of a healthy

lifestyle into different sections. Please read each section completely and watch

all related videos before sending in questions. We will do our best to answer all

questions we do get.

 

START HERE!

Program Overview with Craig Boyd

Nutrition

You will be following a healthy whole food eating plan. Download the PDF (below) and

have a read. By eliminating inflammation causing foods

you will feel better and have more energy. Eliminating grain is not a permanent step

but replacing grains higher nutrient food sources like vegetables you will be getting more vitamins and minerals.

Nutrition Resources:

21 Day Nutrition Booklet

21 Day Challenge – Nutrition FAQ

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21-day-healthy-lifestyle-challenge-plant-based-not-vegan (1)

21-day-challenge-5-day-high-protein-low-carb-program

21-day-challenge-immunity-booster-program

Breakfast Recipes

Lunch Recipes

Dinner Recipes

golden-turmeric-latte

Exercise and Activity

Workouts–

Given the current situation with gyms closed and people sheltering in we have created

workout videos that require only the equipment you will have at home such as

a backpack filled with books or other heavy items, cans, bottles etc.

The equipment/ household items  necessary are listed for each workout. The workouts

are broken into upper body and lower body components. There is a specific warm–up

for upper body and lower body training days. Please do the warm–up before you start

the workout. The workouts should take you around 30 minutes to complete. The workouts

are designed so you can do a 30 minute session each day and get your body moving,

increase blood flow, release endorphins and raise your metabolism.

You will alternate upper and lower body training days. So if you start on Monday

with Upper Body workout A the next day you will do Lower Body workout A then on

Wednesday you will be back to Upper Body B.

 

Upper Body Warm Up

Upper Body Workout A – Equipment needed: Weighted Back pack or Suitcase.

Upper Body Workout B – Equipment needed: Weighted Back pack or Suitcase, 10-30 lb cans or full bottles, towel/sheet, park bench, soccer goal.

Upper Body Workout C – Weighted Back pack or Suitcase, cans or full bottles, access to stairs or a step (if possible).

 

 

Lower Body Warm Up

Lower Body Workout A- Equipment needed: Weighted Back pack or Suitcase, skipping rope optional.

Lower Body Workout B – Equipment needed: Weighted Back pack or Suitcase, large pillow or cushion, access to stairs (if possible).

Lower Body Workout C – Equipment needed: Weight back pack/suitcase/bucket and a chair or box to step on.

 

Activity–

We are recommending 30 minutes of activity per day in addition to workouts. This could

be a walk, jog or ruck at your nearest park. Rucking for those of you not familiar with

it’s walking with a weighted pack. It’s a great way to elevate your heart rate

and is easier on the joints than running.Pack weight can vary but 20-50 lbs should

be sufficient to elevate your heart rate.You can get your 30 minutes of activity any

time through the day including before or after your workout. If possible I would separate the

two and do your workout in the morning and activity in the evening. This is just to

maximize the effects of raising your metabolism.

 

Sleep–

Part of this challenge will be helping to re-set your body’s natural circadian rhythm or sleep

wake cycle. This Circadian rhythm also affects your hormones through Melatonin and Cortisol

Production. A simple analogy is taking a tropical beach vacation. People come back well 

rested and feeling amazing. Now part of it is removing the stress of daily schedules.

However, part is from getting up early with the sun and watching the sunset and going

to bed early as you are tired from getting up early and from it being dark early.

Since there is a ban on travel and we can’t recommend a trip to the tropics we will

be recommending in bed between 10 and 11, no electronics or TV  before bed for at

least one hour.

 

Alcohol–

Many of us have been enjoying a few too many glasses of wine or beer during this lockdown.

Alcohol affects your sleep. Even one drink can affect your body’s ability to fall into a deep 

REM sleep. This REM sleep is necessary to produce Growth Hormone which helps to build

and repair tissues. From an exercise standpoint alcohol inhibits fat loss. 

Alcohol is turned into a waste product called acetate and your  liver prioritizes elimination of 

acetate over fat loss. So for both of these reasons we will be eliminating alcohol for the

21 Days.

 

Caffeine–

Many people rely on their morning coffee for “that get up and go!”

Caffeine has a half life of four hours in your system.  A coffee with 100mg

caffeine four hours later you will have 50 mg in your system, four hours after

that 25 mg, four hours later 12.5 mg. Caffeine affects your bodies ability to fall

into a deep restful sleep. It may take a few days to feel the effects

but not having caffeine in your system leads to a deeper sleep and awakening more

rested and not needing caffeine. Substitute  Swiss water decaf or herbal tea.

I have been running health related challenges for 20 years and this is the most

controversial part. However, without a doubt the one where people thank me afterwards.

Having relied on coffee for years and not getting true rest, people are satisfied

after the challenge as they feel they have so much energy without caffeine and

realize that they do not truly need it.

 

Recovery- 

Exercise is important for boosting your metabolism and releasing endorphins.

Yoga and breathing help stretch your muscles but also re-set us mentally and

relieves stress. We have asked friends that are yoga instructors to contribute some

flows you can repeat. Try to do some yoga even one flow as many days as you can

throughout the challenge. On one of the days do a longer series or

take an online class or find an hour video. Your muscles and joints will feel

great and you will feel some of the stress melting away with the breath work.

FREE 1 hour yoga class 1

Lori’s Yoga Facebook Group

Flow Yoga

 

Other recovery tips

Epsom Salt Bath- Epsom salts contain Magnesium which help your muscles

relax. Try a warm Epsom salt bath with lavender if you have it to help

you relax and fall into a deeper sleep. This is especially important for those

that say they cannot go to bed before midnight.

You need those hours of sleep and specifically deep sleep in the 10pm–

physical repair window. Having an Epsom salt bath will help you have a deeper

more restful and restorative sleep.

Contrast Shower- Alternate hot and cold in one minute increments and finish

on cold. Cold showers/ cold plunges interrupt cortisol production.

Alternating between hot and cold also increases blood flow resulting in better recovery

from workouts. Try to build up to 10 minutes of alternating hot and cold.