If you’re looking for a plan that WILL get you results – We got you! I, personally, have been eating all the sugar and drinking all the wine of late, and I’ll be the first to admit, it’s time for a reset.
What are these 28 Day Challenges I speak of?
28 Day Challenges are 28-day (duh) healthy eating plans designed to tidy up your eating habits by cutting out some foods that might be having a negative impact on your health (a.k.a. making you feel crappy). Sugar, alcohol, starchy carbs to name a few… Plus add in a few of our awesome classes a week and your results will happen even FASTER!
Committing to our 28 Day Challenges is going to help you make LESS impulse decisions (especially when you is hangry) with food and make planning and preparing your meals EASY! ‘Failing to prepare is preparing to fail’ ~ some famous quote 🤷🏼♀️
There’s many benefits to doing our 28 Day Challenges. We can pretty much guarantee every.single.benefit on this list is going to happen to you, but these are the most common benefits you can expect to see and feel while partaking in our challenges!
• Decrease your body fat % (Amen!)
• Your overall health conditions can improve (Headaches now only happen when the kids are screaming at each other)
• Your digestive problems can be resolved. How many times a day do you 💩?
• Your skin can become clearer. No more puberty acne in our 30s. That’s me right now!
• Your energy levels will be through the roof. You’ll actually tire out the kids before they exhaust you!
• Gain a whole new list of tasty, yummy, family-friendly recipes. Seriously, it’s amazing food.
• Change the way your taste buds… errr taste things? Your cravings for chocolate will start to subside.
• More effective workouts. Fitter, faster, stronger!
• Improved sleep. We have the energy to wake up and hit the ground running!
• You will start to realise what foods make you feel like crap. This is different for everyone and something you will notice once you cut processed food from your eating.
There is definitely NO counting calories. You certainly won’t feel hungry. This isn’t in any way a “diet”.
Most diets are spent crying your way through deprivation, restriction, hunger, and obsessing about tracking and weighing your food, and as we know, this type of behaviour just isn’t sustainable, and if you’ve ever tried “dieting”, you’d probably agree.
Weight loss isn’t the primary focus here. We will be using Coastal Body Compositions In Body Scans at the start of each challenge. These scans will show total body fat in KGs, total skeletal muscle mass, visceral fat, bone mineral content, total body water, segmental muscle and fat analysis, and total body fat percentage.
Being able to slip on your usually-too-tight shorts on week three will feel pretty damn good, and we want the focus to be on feeling healthier, happier and stronger; weight loss is just the cherry on top.
So why 28 days?
Why not a 6 week or 8 week challenge? It takes 21 days to create a habit! Doing challenges for 6 to 8 weeks, even 12 weeks in some instances, can be pretty intimidating. That’s a long time of restriction and deprivation that once that time frame is done, you’re left bingeing on all the foods you have gone without. See the cycle here? 28 days is long enough for you to see results but not so long that you’ll be too afraid to start.
It really is simple!
The importance of sticking to the plan with little to no slip-ups, is so you give your body a break from the not-so-healthy food. Life happens and a glass of wine or a few squares of chocolate get in the way, start again at the next meal. The idea is to feel the full benefits of the entire 28 days. I ain’t not gonna lie: I’ve let a glass of wine slip before, I didn’t have to start all over again, and still felt on top of the world after 28 short days. (I am not suggesting you do the same, but I am just being real with you.)
Try some of these tips to help you through your first 28 day challenge;
Do it with a friend.
Surround yourself with lots of support. Touch base with friends also partaking in the challenges every single day. Ask for help when you need it. Be real and honest with your successes and your struggles.
Plan and prepare.
Before day one, you should have your first week of meals planned, grocery shopping done, and your pantry stocked. Meal prepping on the weekend can also help set you up for the week!
Don’t make it complicated.
You’ll be exposed to a ton of new, delicious recipes. If you know you’re not the cooking type, start simple. Instead of making a fancy pinterest-looking egg-bake in a cast-iron pan, simply grab some eggs, veggies, and avocado then scramble your breakfast. You’ll have yourself a solid meal in seven minutes.
Aim for leftovers.
If you can’t get to meal prepping on a Sunday, try for making extra for lunch and dinner so you have leftovers. There’s nothing more rewarding than knowing your meals are already cooked and ready to go for the day. Pat yourself on the back.
The struggle Is real, but oh so worth it!
Feeling a little bit of struggle is a normal, necessary part of the process of changing our lifestyles.
Changing your food is hard.
Changing your habits is even harder.
Changing your relationship with food is the hardest part of all.
Any change of habit process requires struggle – it’s how you know you’re growing – but don’t make it harder than it has to be!
Your only job is to try and stick to the 28 day meal plan, and some days, you’ll have to let good enough be good enough. When you do struggle, remember why you took on the challenge in the first place, and don’t be overwhelmed by the big picture – just focus on the next day, or the next meal.
Don’t be afraid to ask for help when you need it, and high-five yourself for the victories you’re achieving every day you’re doing the challenge! Progress is progress no matter how small.