So I have been seeing so much about 21 Day Detox, 21 Day Change Your Life, 21 day miracles. I have friends who sell expensive packages that include shakes and workouts, and portioned cups to measure your food out in. I'm sure that these things can help someone "restart". In fact, I'd be lying if I didn't say I was tempted to buy into this. And, in fact, if I had money, I would buy one of these packages. Why? Because it feels "easy", even though the work still has to be done. Because pre-packaged is easier to digest, and the planning has been done for us. However, sometimes drinking only shakes and eating veggies isn't sustainable, and after the 21 days you go back to your old ways, and you might have a regain.
I've spoken before about my weight gain. Now at 20 lbs. gained, I need to do something. Those lbs. were gained easy, and a result of depression, injury, and laziness. They are not going to come off easy, as a turtlle-loving, "slow" loser, I know this. And so I am in desperate need of a "restart". An easy fix. But. I know it will NOT be easy. But it needs to fit into my lifestyle. And a restart will hopefully eliminate this water gain from Christmas week, and if I see results, I'll be inspired to continue. Because right now, the number on the scale is scaring the hell out of me. After maintaining my 100 lb. wt. loss for 3 years, I thought I was in the clear for a regain. I thought I would NEVER get back to where I was. I got comfortable. And I continued to do what I always did, and maintained that weight. When an injury happened, and I was no longer able to run, which was my main form of cardio, that weight crept onto my body like a coat. I lost sight of the full picture. I stopped setting goals, stopped tracking, stopped caring, because I was so depressed and the fact that this injury coincided with me turning the big 4-0....well, that is a bit of a mind F@*k.
So, what I am doing is turning it around. Now. In November I started a 100 day challenge, to just make healthy choices for 100 days. But then Thanksgiving and Christmas happened, and honestly I fell off of that. 21 days seems easier to wrap my brain around, and I broke it into each week, so focusing on 7 days, then another 7, then another.
I'm sharing it here to keep myself accountable, and in case anyone else would like to join in with me.
I looked back at my Spark calendar from 2011, and I was at the same weight I am now. I lost almost 10 lbs. that month, so I am recreating some of what I did then. One of those things was to do a Spark bootcamp challenge. So instead of waiting until Jan. 1 to start the January challenge, I am starting TODAY.
21 DAY CHALLENGE - BY ONE HEART FITNESS:
WEEK 1: JUMPSTART
* 1-2 Meals Replaced by Smoothie. Since it's a jumpstart, I am incorporating 1-2 protein shakes packed with fruits and veggies. I don't believe in only eating shakes at ALL, but as a jumpstart, I do think it can help us mentally, and also nutritionally.
* Breakfast - Shake packed with freggies or an egg plain, 2 if I am especially hungry, or having a tough workout that morning.
* Lunch - Shake OR Salad.
* Dinner - sensible dinner, portioned out, including a veggie.
* Drink 10 - 12 glasses of water a day.
* Snacks - Fruits or veggies FIRST before processed foods.
* Try to stop eating after 8 PM
* Get recommended fiber in.
* Exercise - Boot Camp - every day
- 5 days of Cardio for at least 30 min. sessions in addition to walks with Nate
- (Cardio will mainly be walking, I hope to start running again in Spring)
- Aim for 10,000 steps per day
- Strength Training - 2 days boxing, focus on abs 2 days, arms 1 day.
- Stretch every day. Yoga 1x per week. Look into restorative yoga for back.
WEEK TWO: GAINING MOMENTUM
Continue Week 1, adding onto cardio, doing 5 days for at least 45 min.
Continue Boot Camp, etc.
Shake - 1 meal per day.
WEEK THREE: FINISHING STRONG, THEN CONTINUING THE JOURNEY
Continue Week 2, adding onto cardio, at least 60 min. 5 days a week, in addition to boot camp. Can split into two sessions.
And here's the most important part. FROG. "Fully Rely on God". He is my strength.
The hardest part - NO DRINKING. I've been drinking way too much. I have two celebrations coming up, my sister's birthday and New Year's Eve. I am not going to drink at either. Initially I said I could have 1 glass of champagne at New Year's, but I may just drink the kiddie champagne. When I drink I overeat. A lot.
Oh, and the second most important thing -- Love my Body. NO MATTER WHAT. Through this part of my journey. It has carried me this far.
Wish me luck~
RESOURCES: Leslie Sansone "Walk it off in 30 days", fits in well with my 21 day plan, on Mon, Wed and Fri you do the Burn 30, a 2 mile calorie burn, then on Tues, Thurs and Sat you do the Burn 30, which is a full body strength training session, using your own hand weights. I recommend it, although the music isn't my favorite, it's really jazzy.
DDP Yoga: combines rehabilitation moves plus yoga and calisthenics, easy on the joints, hoping it will help heal my back.
Sparkpeople's January Jump Start Boot Camp and Coach Nicole's 28 day Bootcamp DVD