On my weight loss “adventure” (I saw this word used instead of “journey” in a random blog post recently and I like it!) I have tried many different healthy eating challenges that include a variety of eating strategies to help kick start healthy habits. One was an elimination diet (where I confirmed that yes in fact I am gluten-intolerant, probably celiac), another was a juice cleanse (really not for me, but I respect the method), and another was focused solely on adding more greens to your diet.
They all had their pros and cons, but my favorite healthy eating challenge program is the Shakeology Challenge at The Fitness Lab. The shakes are tasty and easily customizable and so is the meal plan. And unlike many of the other healthy eating challenges I’ve done, this one incorporates exercise as a key component. It’s a 5 day dose of good, clean living! Also it doesn’t hurt that I lost 2 lbs during my last Challenge.
If you’re getting ready to take the Shakeology Challenge below are some tips on how to set yourself up for success.
1. Drink the Shakes!
This seems pretty obvious since it’s a Shakeology Challenge, but it’s so important that it deserves to be the first tip. Shakeology is full of minerals, vitamins, herbs, greens, and good stuff that will boost your energy and help clean your system (more info here). Think of it as a delicious, filling, multivitamin. If you don’t already drink smoothies on a regular basis, this is a great opportunity to try something new, check out different Shakeology flavors, try out fun recipes, and mix up your routine. You’ll most likely find that the daily shake helps give you energy through each day, stay satiated for longer, and reduce junk cravings.
2. Set goals for the Challenge.
Do you want to lose 2 lbs? Eat more vegetables? Remove dairy from your diet? Exercise every day? Kick your fitness up a notch? Knowing why you’re doing the Challenge is very important to staying on track and measuring your progress. It’s inevitable that you’ll slip up a bit, but if you focus on not bending on your specific goal it can help with the overall success of your Challenge.
3. Customize the meal plan.
Think of the meal plan as a guide. You can follow it as is or you can adjust it based on your goals and dietary needs. Given my issue with gluten, customizing recipes and meal plans is a daily occurrence for me. It’s all about knowing how to substitute and what to substitute. Don’t like cottage cheese? It functions as a protein and so it can be substituted with yogurt, eggs, or your favorite protein. Can’t eat the whole wheat wrap? You can make a wrap with a corn tortilla, gluten-free wrap, or blanched collard greens. Don’t like a particular fruit or vegetable? Substitute for your favorites. Healthy eating is not about deprivation or suffering. The key is to plan to eat foods that you will actually enjoy!
Speaking of planning…
4. Plan, Plan, Plan!
Part of the issue with making less than ideal food choices is that we are not prepared. Breakfast is grabbed on the way out the door, lunch is from the cafeteria, and dinner is almost as much work to think about as it is to make! Part of your Challenge is to focus on the planning process, something that the daily shake really helps with (at least there’s one meal you don’t have to think about!).
Since I customize the Challenge menu quite a bit, I like to rewrite everything out so I can see the whole plan in front of me. You don’t have to go crazy like I do and create a spreadsheet of all the meals and ingredients for every day of the Challenge, but it really helps me. Also I create a shopping list for the whole cleanse.
Whatever planning method works for you is great, including following the Challenge meal plan as is. The point here is to know exactly what you’re eating for each meal and snack on each day. I also like to note when I will need to go to the grocery store and what prep needs to be done one which evening. This helps a lot with planning my day. If I know that tomorrow night I need to be washing and prepping vegetables (or working out), I won’t say yes to a social invitation.
5. Prep, Prep, Prep!
At the beginning of a Challenge I always feel like I’ll be really excited to cut up veggies and pack up my lunch in the morning, but planning to leave all the prep for the morning only sets me up to fail. I generally have the smoothie in the morning, which is already more work than I’m used to doing to prepare for my day, so adding in all the daytime meal prep is too much for this night owl. The takeaway is: try to do as much preparation as you can the night before.
6. Stick to your plan.
At least as much as you can. Part of the point of the challenge is to help shift your mindset, try new things, and break up your normal routine. This is your opportunity to mix it up and practice discipline. And if changing all your eating habits for 5 days is too much of a challenge, at the very least get a shake in once a day and up your exercise a bit.
7. Increase your activity.
Most of the tips so far have been about the Challenge’s meal plan, but daily exercise is also an important part of the Shakeology Challenge. Plan your workouts with just as much attention as the meal plan. Scheduling workouts like an appointment ensures you have time carved out in your day. If you’re attending class at the Fitness Lab, sign up for classes for the whole Challenge before it starts. If you’re working out on your own, try to plan when you’re going to workout each day before the Challenge starts.
8. Learn from missteps.
Your Challenge will not be perfect. You will probably eat a piece of chocolate, forget your afternoon snack, or have a glass of wine. Instead of beating yourself up about it, keep your awareness heightened around what situation caused you to get off track, what you could have done differently, how you will approach a similar situation differently the next day (maybe prep your food for the day the night before, or plan not to attend Happy Hour during your Challenge if it’s too much temptation).
The Challenge provides a great structure for you to kick start or bump up your health and fitness routine. It’s about challenging yourself to change your habits to get to that next level of fitness. So if you’re more active and eating healthier than you were before the Challenge, you’re succeeding! But if you really focus, plan, and put effort into the Challenge it can truly be a game changer.
Good luck and if you have any questions please feel free to reach out to me! At the Fitness Lab we’re all on this health and fitness adventure together!