21 Day Challenge – Main Page
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.
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Program Overview with Craig Boyd
Each section of this challenge, if taken up on it’s own, will deliver decent results.
However, when combined the effects magnify. Many of these changes focus on hormones.
Although many may seem like small changes such as getting to bed earlier and
not using electronics for one hour before bed, they have a profound effect on your
circadian rhythm which is your natural sleep wake cycle. Given we are in a stressful time,
cutting down unnecessary stress, such as eating potentially inflammatory foods
also makes a difference to your hormone levels.
By making these adjustments for this 21 day period you will feel great and
have more energy to exercise and enjoy life. The sections we will provide details on are:
Nutrition, Exercise and Activity, Lifestyle and Recovery.
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.
Exercise and Activity
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.
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.
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.
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
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.