The 21 Day Challenge.

This is not an ordinary diet.

2.
Contents.
1. This will change your life.

2. The week before.

3. The Les Mills food pyramid.

4. What you’ll eat.

5. What you’ll drink.

Developed especially for Les Mills On Demand,
6. How to shop. by the Les Mills 21 Day Challenge team.

7. Suggested 7-day eating plan for Women. Before taking part in this challenge, please seek
medical advice if any of the following conditions
8. Suggested 7-day eating plan for Men. apply to you:

9. Workout tracker. • Pregnancy

• Heart disease
10. Meal Tracker planner. • Diabetes
• Hypertension
11. Measure your success. • Obesity
• Musculo skeletal disorders that reduce
12. Day 22. You made it! your ability to perform exercise

13. FAQS. Like with any new diet or exercise routine,

you should be cleared by a medical professional
before taking part. The 21 Day Challenge is not
recommended for anyone under the age of
18 years.

3.
This will change your life.
THIS IS NOT AN ORDINARY DIET. There are two levels you can choose from. “This isn’t a diet. It’s about shifting your nutrition habits
The Moderate level includes 150 minutes of cardio and setting up positive patterns in your life. Your body
Welcome to the LES MILLS 21 Day Challenge! Think of it as
exercise per week. You can still eat high-starch carbs, but will change for the better and you’ll establish a new,
a quick way to reset your body to healthier eating patterns
only before and after your workouts. healthier lifestyle.
and exercise habits, using a combination of nutrition plans
and regular workouts from LES MILLS On Demand. The Advanced level is a full training program including 165 Corey Baird, Group Fitness Technical Consultant
minutes of cardio weekly, and you can only have low-starch Les Mills International
It’s work, but it’s worth it
carbs in your diet.
So many diets promise to be easy, you’re assured that
“you won’t even notice you’re dieting.” With the 21 Day To help you keep track of what workouts you are doing and
Challenge, that’s not the case. It will take some work, and what you eat over the 21 days, we have developed helpful
there will be times you wish you hadn’t signed up for it... tools for you to do this. Our Meal and Workout Trackers “Combining better nutrition with a regular mix of exercise,
But you’re worth the effort! are specifically designed for you to check off your meal including cardio, strength and flexibility training, is the
consumption and exercise each day. Print these out and key to building a healthier lifestyle. Good food is your
The exercise part will take some work too. But our fuel for exercise.”
pin to the fridge or keep on your desk at work, so you can
awesome instructors and fresh music help make that part
easily check off each day. Bryce Hastings, Head of Research
fun. You’ll be doing a healthy amount of exercise, with
plenty of variety so you don’t get bored. And it’s all Our promise Les Mills International
LES MILLS On Demand workouts, which are easy to follow Our experience shows that if you choose to put your body
and designed for real results. through this program, you are going to lose weight and fat,
become healthier and you are going to teach your body
to desire what it needs. You’ll create long-lasting, easy
to maintain lifestyle habits that will not interfere with
your family or social life. The best thing is, it only takes
three weeks.

That’s less time than it took for THAT at-home haircut to

grow out. But unlike the haircut, we promise you will not
regret doing this. You’ll only regret not trying it sooner.

Get prepared and ready for your 21 Day Challenge -

we start soon!

4.
The week before.
1. TRACKING 2. CHANGE 3. RECORD

Prior to commencing a purposeful change to your diet, Once you’ve determined your daily percentage of In addition to providing you with an honest assessment
you should first understand your regular eating routine by carbohydrates, you now need to make some changes of your daily caloric intake (and where these calories are
tracking everything you eat and drink for a week. to your diet, as outlined below: coming from), keeping a food diary can also help prevent
mindless eating. If you record when you eat and how you’re
You can track your usual percentages of carbohydrates, • If your daily carbohydrate intake is equal to or feeling at the time, the diary will help you to recognize and
proteins and fats with an online food diary – we suggest greater than 55% of your total calories, reduce your correct negative eating patterns, such as a tendency to eat
using one of the following: carbohydrates to 35% for one week and to 20% for emotional reasons rather than hunger.
for a second week. Then begin the 21 Day Challenge
• Myfitnesspal.com in the third week. If you see a pattern of late night snacks, eating out of
• Fitday.com boredom or sadness, or recognize that celebratory meals
• My-calorie-counter.com • If your regular carbohydrate intake is less than 55% are a bit out of hand, you can correct these behaviors and
• Choosemyplate.org of your total calories, reduce your carbohydrates keep your new healthy eating plan on track.
• Livestrong.com/thedailyplate/ to 20% for one week and then begin the 21 Day
• Myfooddiary.com Challenge the following week.

• Sugar is a major contributor to carbohydrate intake as

well. Ensure that you are cutting out sugary foods and
drinks during this time also, as they’ll be completely
cut out during the 21 days.

Tips from Corey. Clear your cupboard of any junk food to avoid any temptation through the challenge.

5.
The Les Mills Food Pyramid.
The LES MILLS Food Pyramid is made up of healthy, clean, nutrient-rich foods. This includes:

The LES MILLS™ Food Pyramid is made up of healthy,

whole, clean, nutrient-rich foods. This includes:

Essential fatty acids that support

Fats the cardiovascular, reproductive,
Oils/Nuts/Seeds immune and central nervous systems.

Proteins, which are the building blocks

for our bodies. These are essential for
Proteins
the growth and the formation
of hormones.
Lean Animal Protein
Note:
Only the Moderate
option will use Carbohydrates, which are broken
Carbs down in the body to give us energy.
high starch
carbs.

Low Starch (Low GI) High Starch (High GI)

Use the 21 Day Challenge Recipe Book to help

To help with digestion of all these wonderful whole foods, make sure you eat slowly and chew keep meals interesting and varied.
Tips from Corey. your food until its a liquid form. Remember it takes around 15 minutes for your digestive
system to tell your brain you are full.

6.
What you’ll eat.
Each day we recommend the following intake: Each meal needs to include: Recommendations:

For women have 4 meals per day plus 1 post-workout • Never skip a meal. The planning will probably be the
protein shake on days when you are exercising. Lean toughest part of these three weeks, but it’s worth it.
For men have 5 meals per day plus 1 post-workout shake Animal When you skip a meal, you will be way more likely to
on days when you are exercising. Protein over-eat later on.

It’s important you are eating these meals at regular intervals • Always eat breakfast.
throughout the day. This will help reduce sugar cravings 1 palm full (size and thickness of the palm of your hand)
and increase your success. of lean beef, lamb, chicken, duck, turkey, fish, shellfish, • If you are famished, have some nuts
pork or eggs. (6-8 nuts = 1 serve).
For the Moderate option, make sure that you include a fist
portion of high starch carbs and 1-2 handfuls of low starch • Aim to eat your last meal at least two hours before
carbs in your pre-and post-work out meals. You will need to bed, so that your digestion process does not affect
take out the thumb of fats for these meals too and choose your sleep and recovery (another common reason for
Essential
lean animal protein for your meat. overeating is tiredness).
Fats
White fish, turkey or chicken breast and turkey mince are • Eat different types of protein to get all the amino
good choices as they are lower in fat. Your starchy carbs acids and avoid food sensitivities.
may include: brown rice, quinoa, baked potato, baked A thumb size of nuts and seeds, avocado, olive oil,
sweet potato, pumpkin, banana, oats, yam, parsnip. fish oil, flaxseed oil or coconut oil.

Low
Starch
Vegetables

1-2 handfuls of broccoli, lettuce, cabbage, cauliflower,

green beans, asparagus, mushrooms, brussels sprouts,
cucumber, spinach, watercress, onions, all forms of
capsicums or peppers, raw carrots, tomatoes,
zucchini, eggplant.
7.
What you’ll drink.

Protein
Hydration
Shake

Drinking shakes is a must! They will help you recover faster, Water will not only hydrate you but also make you feel fuller What you can drink
keep your energy levels up and help you feel ready to work and detox your body, flushing away any nasty toxins and Herbal tea, black tea, black coffee are okay to drink but
out again the next day. leaving you with that gorgeous glow. this is not included in your daily water recommendations.
Sweeteners (including artificial ones) are a big no-no!
You’ll need to have it within 10 minutes of working out Each day, take your body weight in kilograms and multiple
That’s right, there’s no alcohol on this list. Think of it
(you need 0.3 grams of protein per kg of body weight). by 0.033; this is how many liters of water you’ll need to
as 21 days of bliss for your liver.
You’ll need to source a 100% whey protein, or if you have consumer each day, plus one extra glass of water for every
a sensitivity to whey protein try rice or pea protein. hour of exercise. For example, if you’re 61kg and did 90
minutes of exercise in a day you would need
2 liters + 1½ glasses of water.

These requirements are purely for your water intake only.

• To get some extra trace minerals, add a small pinch of unrefined sea salt to every liter
of water – this will help maintain your hydration levels.
Tips from Corey.
• Fill up your water bottle at the start of the day, and don’t fill up again until empty -
this is how you can track accurately your water intake.

8.
How to shop.
Foods to avoid: To get you ready for the challenge, we’ve put together
shopping list ideas to get you started…
• Dairy products (except for 100% whey protein for your
daily shake).
Coconut oil, olive oil for cooking Nuts
• Roasted or salted nuts – eat unsalted raw nuts as the
fats in roasted nuts are really bad for you. Eggs and egg whites Lots of green vegetables (e.g broccoli, silverbeet)
• Grains – wheat, cereals, oats, rice etc. Basically anything Frozen seafood: Prawns/shrimp, fish fillets Tamari sauce for stir-fry
that comes in a cardboard box. A good idea is to (not crumbed), shellfish, calamari rings
go through your pantry and get rid of everything!
Otherwise, store it where your family or room mates can Fresh salmon
easily access it, but it’s out of sight for you.
Whole chicken, leg of lamb, pork tenderloins...
• Fruit. It’s only three weeks, you can live without apples (whatever you can buy to make multiple meals)
for three weeks, right?
Fish sauce for flavor in some dishes
• Legumes. That’s chickpeas, lentils, beans etc.
Kelp noodles
• Starchy vegetables – such as potato, sweet potato,
parsnip, yams and pumpkin. You’re replacing these
Bagged salads: Slaw, spinach, lettuce mixes
carbs with other vegetables.

• Soy products. Did you know they are actually carbs, Cauliflower for mash, or for “rice”
not protein? Don’t be fooled by marketing. The only
Fresh herbs to flavor food: try basil, mint,
acceptable soy product is tamari soy sauce, as it doesn’t cilantro/coriander, rosemary
contain wheat.
Capsicum or peppers, sweet for snacks
• Salt, dressings and fats in excess. You’ll see that some and spicy for seasoning
of the delicious recipes in your recipe booklet suggest
Dried herbs and spices: red pepper flakes, Helpful kitchen tools:
small amounts of ingredients such as salt and mayonnaise.
black pepper, thyme, spice mixes • Food processor
Don’t go overboard, these condiments and flavors
• Slow cooker
should be enjoyed in small amounts only. Don’t forget Garlic, onions, celery, ginger for tasty stir-fry bases.
• Lots of reusable airtight containers
that natural herbs and spices are a great way to add
Avocado • Mandoline food slicers (for veggie spaghetti)
flavor and variety to your food.
• Stick blender (soups, cauliflower rice)
9.
Suggested 7 Day Eating Plan for Women.
Here is a week of 21 Day Challenge meal ideas to get you started!
All the recipes with an * are available in your recipe book.

Day 1 Day 2 Day 3 Day 4

Meal 1 – Vegetable Frittata* Meal 1 – Omelette with tomato, spinach, Meal 1 – Naked Huevos Rancheros with salsa, Meal 1 – Chilli Scrambled Eggs on roast
Meal 2 – Steak and stir fried veges onion, garlic and capsicum avocado and capsicum* tomatoes and baby spinach
Meal 3 – Prawn Kebabs Meal 2 – Steak and salad Meal 2 – Spiced Mince* Meal 2 – Lamb and egg stack with tomatoes
Meal 4 – Mediterranean Chicken Stack* Meal 3 – Chicken patties with guacamole Meal 3 – Chicken patties with kale salad* and avocado*
+ Protein shake post-workout and salsa* Meal 4 – Steak fajitas with lettuce tortillas Meal 3 – Chicken lettuce cups
Meal 4 – Prawns and cabbage* + Protein shake post-workout Meal 4 – Meatballs on grated carrot and celery
+ Protein shake post-workout + Protein shake post-workout

Moderate
Day 5 Day 6 Day 7
Option

Meal 1 – Silverbeet fritters with mayonnaise* Meal 1 – Poached eggs on grilled eggplant Meal 1 – Minced beef with onions, zucchini 1 Day Meal Plan:
Meal 2 – Sashimi and salad and mushrooms and mushrooms Meal 1 – Chicken breast, baby spinach and
Meal 3 – Salmon with broccoli salad Meal 2 – Fish hash with carrot salad and Meal 2 – Pork lettuce cups sweet potato (pre workout)
Meal 4 – Lamb rack with cauliflower mash* red onion Meal 3 – Chicken salad Meal 2 – Protein shake post-workout
+ Protein shake post-workout Meal 3 – Chicken sausages with crudités Meal 4 – Fish and cucumber salad Meal 3 – Turkey mince patties with veggies
Meal 4 – Silverbeet mince wraps + Protein shake post-workout and potato.
+ Protein shake post-workout Meal 4 – Prawn Kebabs
Meal 5 – Mediterranean Chicken Stack

10.
Suggested 7 Day Eating Plan for Men.
Here is a week of 21 Day Challenge meal ideas to get you started!
All the recipes with an * are available in your recipe book.

Day 1 Day 2 Day 3 Day 4

Meal 1 – Vegetable Frittata* Meal 1 – Omelette with tomato, spinach, Meal 1 – Naked Huevos Rancheros with salsa, Meal 1 – Chilli Scrambled Eggs on roast
Meal 2 – Steak and stir fried veges onion, garlic and capsicum avocado and capsicum* tomatoes and baby spinach
Meal 3 – Prawn Kebabs Meal 2 – Steak and salad Meal 2 – Spiced Mince* Meal 2 – Lamb and egg stack with tomatoes
Meal 4 – Mediterranean Chicken Stack* Meal 3 – Chicken patties with guacamole Meal 3 – Chicken patties with kale salad* and avocado*
Meal 5 – Turkey patties with stir fry vegetables. and salsa* Meal 4 – Steak fajitas with lettuce tortillas Meal 3 – Chicken lettuce cups
+ Protein shake post-workout Meal 4 – Prawns and cabbage* Meal 5 – Chicken breast with roasted Meal 4 – Meatballs on grated carrot and celery
Meal 5 – Salmon and veggies green veggies Meal 5 – Baked chicken thighs with lemon and
+ Protein shake post-workout + Protein shake post-workout olive oil
+ Protein shake post-workout

Moderate
Day 5 Day 6 Day 7
Option

Meal 1 – Silverbeet fritters with mayonnaise* Meal 1 – Poached eggs on grilled eggplant Meal 1 – Minced beef with onions, zucchini 1 Day Meal Plan:
Meal 2 – Sashimi and salad and mushrooms and mushrooms Meal 1 – Chicken breast, baby spinach and
Meal 3 – Salmon with broccoli salad Meal 2 – Fish hash with carrot salad and Meal 2 – Pork lettuce cups sweet potato (pre workout)
Meal 4 – Lamb rack with cauliflower mash* red onion Meal 3 – Chicken salad Meal 2 – Protein shake post-workout
Meal 5 – Grilled chicken skewers with Meal 3 – Chicken sausages with crudités Meal 4 – Fish and cucumber salad Meal 3 – Turkey mince patties with veggies
red peppers + protein shake post Meal 4 – Silverbeet mince wraps Meal 5 – Mediterranean Chicken Stack* and potato.
workout Meal 5 – Seared lamb with mint on cauliflower + Protein shake post-workout Meal 4 – Prawn Kebabs
rice + protein shake post-workout Meal 5 – Mediterranean Chicken Stack
Meal 6 – Salmon and salad

11.
Workout Tracker MODERATE OPTION
2.5 hours of cardio workouts per week
(includes ½ hour of LES MILLS GRIT Cardio)
2 hours of strength training per week
C ARD IO S T RENGT H C O R E / F LE X I B I LI TY 1 hour of core / flexibility workouts per week
ADVANCED OPTION
3.5 hours of cardio workouts per week
(includes ½ hour of LES MILLS GRIT Cardio)

CLASS OPTIONS PICK AND MIX CLASS OPTIONS PICK AND MIX CLASS OPTIONS PICK AND MIX
1 hour of cardio Choose either of these options below to 1 hour of strength Choose either of these options below to 1 hour of core/flexibility Choose either of these options below to
fulfill your cardio goal fulfill your strength goal fulfill your core/flexibility goal
1 x 55 min classes 1 x 55 min classes 1 x 55 min classes
BODYPUMP / LES MILLS GRIT Strength
OR BODYCOMBAT / BODYATTACK / OR OR BODYBALANCE / BODYFLOW / CXWORX
2 x 30 min classes RPM / SH’BAM 2 x 30 min classes You can include 1 x 30 min GRIT Strength 2 x 30 min classes
back-to-back back-to-back workout combined with 1 x 55min BODYPUMP back-to-back
OR 2 x 55 min BODYPUMP
EX AM PLE

M oderate

1 hour cardio BC66 55mins

1 hour strength BP100 55mins
1 hour cardio BC63 30mins + BA92 30mins 1 hour core / flexibility BF72 55mins
1 hour strength GRIT14 30mins
½ hour GRIT cardio GRIT16 30mins
M oderate

1 hour cardio
Which releases did you do? Which releases did you do? Which releases did you do?
1 hour cardio

½ hour GRIT cardio

Week–
OP TION S

01
1 hour strength
1 hour core / flexibility
1 hour cardio 1 hour strength
Ad va nc ed

1 hour cardio

1 hour cardio

½ hour GRIT cardio

M od er a t e

1 hour cardio
Which releases did you do? Which releases did you do? Which releases did you do?
1 hour cardio

½ hour GRIT cardio

Week–
OP TI O N S

02
1 hour strength
1 hour core / flexibility
1 hour cardio
1 hour strength
Ad v a nc e d

1 hour cardio

1 hour cardio

½ hour GRIT cardio

M od er a te

1 hour cardio
Which releases did you do? Which releases did you do? Which releases did you do?
1 hour cardio

½ hour GRIT cardio

O P T I O NS

Week– 1 hour strength

03 1 hour cardio
1 hour strength
1 hour core / flexibility
A d va n ce d

1 hour cardio

1 hour cardio

½ hour GRIT cardio

12.
 H Y D R AT I O N WOME N MEN
Meal Tracker
TR AC K
H O W D O Y O U F E E L? YOUR
P R O GR E SS
Each meal must include: Each meal must include:
WAT E R 4 MEAL S 1 x palm portion of lean animal proteins, 5 MEALS 1 x palm portion of lean animal proteins,
2 x handful portions of low-starch carbs, and 2 x handful portions of low-starch carbs, and
PE R D AY 1 x thumb portion of essential fats
PER DAY 1 x thumb portion of essential fats

On workout days also have: On workout days also have: Sugars and high-starch carbs can have an impact on
1 x post-workout protein shake 1 x post-workout protein shake the way your body is feeling.
(within 10 mins after workout) (within 10 mins after workout) Waist
Measurement
What changes have you noticed mentally, physically
and emotionally?

MODERATE OPTION ONLY - ON WORKOUT DAYS

Body weight kgs
multiplied by 0.033 Have one meal 2-3 hours before and another within 2 hours after exercise.
Include: 1 x fist portion of high starch carbs + 1-2 x handfuls of low starch carbs (as you still need lots of fiber)
PLUS
Take out: 1 x thumb of fats
1 x glass for every
hour of exercise This week I felt... tired, sluggish, energetic, agitated...
cms / inches
Track your daily meals by ticking the boxes below I noticed that my... energy levels / stamina / weight...

Water Intake Meal 1 Meal 2 Meal 3 Meal 4 SHAKE Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 SHAKE

Day 01 _ L/fl. oz.

Day 02 _ L/fl. oz.

Day 03 _ L/fl. oz.

Week– Week–
01 01
Day 04 _ L/fl. oz.

Day 05 _ L/fl. oz.

Day 06 _ L/fl. oz.

Day 07 _ L/fl. oz.

Day 08 _ L/fl. oz.

Day 09 _ L/fl. oz.

Day 10 _ L/fl. oz.

Week– Week–
02 02
Day 11 _ L/fl. oz.

Day 12 _ L/fl. oz.

Day 13 _ L/fl. oz.

Day 14 _ L/fl. oz.

Day 15 _ L/fl. oz.

Day 16 _ L/fl. oz.

Day 17 _ L/fl. oz.

Week– Week–
03 03
Day 18 _ L/fl. oz.

Day 19 _ L/fl. oz.

Day 20 _ L/fl. oz.

Day 21 _ L/fl. oz. 13.

Measure your success.
Aside from looking and feeling great, waist measurement is What does your waist measurement mean?
a great indicator of how you’re getting on.
The waist measurements below (no matter what your
Why measure waist circumference? height is) suggests you have an increased risk of
developing a chronic disease:
It’s a simple check to tell how much body fat you have and
where it is placed around your body. Where fat is located is Increased risk:
an important indication of your risk of developing ongoing
• Men: more than 94 centimeters
health problems.
• Women: more than 80 centimeters
No matter what your height or build, an increased waistline
is a sign that you could be at greater risk of developing Greatly increased risk:
serious health problems including type 2 diabetes, heart • Men: more than 102 centimeters
disease, stroke, high blood pressure and some cancers.
• Women: more than 88 centimeters
Measuring your waistline is a simple check. For an accurate
measurement: Check out more info here

• Measure directly against your skin

• Breathe out normally

• Make sure the tape is snug, without compressing

the skin

• The correct place to measure your waist is horizontally

halfway between your lowest rib and the top of your
hipbone. This is roughly in line with your belly button.

Trust us, this

plan really
does work!

14.
Day 22: You made it.
You’ve completed the challenge and you’re looking and • Keep refined carbs and starchy vegetables low – as this These are some great articles to help you stay on track
feeling incredible! is where the main physical changes are made. and keep you focused on healthy living choices!

Welcome back to the real world of food choices. That • If you’re wanting carbs, stick with the low G.I. kind as
Six Healthy Habits
croissant is no longer off-limits, you can finally curb your they enter the blood slowly giving you a much more
sushi craving, the milk can go back in your coffee… so how sustained energy response and mean you’ll take in less Carbs 101
do we live with the food we love, while maintaining the carbohydrates in total.
The Good the Fat and The Ugly
great results? Here are some suggestions: • If you want to add some starchy carbs back into your
diet put them in before and after training. Your body Your Metabolism
• Use the hand eyeball method (that is 1 palm full of is more likely to use them as an energy source during
protein, 1-2 handfuls vegetables and a thumb size of training and afterwards to help you recover. 10 of the Best: Healthy recipes
fat) to monitor your portion sizes so that you can eat • When adding fruits back in, choose those with dark
some of the foods you love and have missed. skins as they have higher antioxidant levels and lower
Want more info?
• Still stay away from processed foods as much as Glycemic load. Berries are better choices than bananas
possible, as this is better for long-term health. By doing and pineapple. When fruits are dried, the Glycemic We have loads of helpful articles on nutrition,
this, you’re eliminating food colorings, preservatives index goes up because of the dehydration of the fruit… fitness research, and healthy recipes here.
and sweeteners which are all harmful to your health. so easy on these!
• Eat like you’re still on the challenge 80% of the time, Check out the website www.glycemicindex.com for
and then eat what you want for the other 20%. more information on the G.I. of foods.
• Stay with a palm of protein each time you sit down to • Unsweetened plain yogurt, nuts and seeds are great for
eat a meal, as well as the thumb of good fats. a snack.

15.
FAQS.
I train early in the mornings. Do I eat breakfast before I normally eat cereal or toast for breakfast. What can What is a grain?
the workout or after? I eat for breakfast on this plan?
Grains are a carbohydrate. They include:
Eat breakfast 1½ to 2 hours before the class as long as it Try an omelet filled with vegetables or grilled chicken • Wheat – all types including spelt and bulgur
does not disrupt your sleep. For example, if the class is at with salad. • Rice – wild, brown, white and colored
6 a.m. and you have to get up at 4 a.m. to eat breakfast, • Oats including oatmeal
This may not seem ideal or what you are used to but this
then you are disrupting your sleep. • Corn including popcorn and cornmeal
type of breakfast will set you up for better energy levels
• Millet
If that is the case, it is probably best to skip breakfast and through the day.
• Quinoa
have your post-workout shake immediately after finishing
• Rye
the class, then eat breakfast within an hour of finishing What if I can’t live without yogurt/chocolate, or coffee
• Teff
the workout. with milk?
• Sorghum (also called Milo)
If you have a ‘non-negotiable’ that you cannot live without • Triticale
I’ve started drinking the suggested amount of water and
then you are welcome to keep it in your diet, but it will • All cereals
I have to go to the toilet a lot. How can I prevent this?
slow down your progress and in some cases, depending
As your body begins to hydrate itself, you may indeed on how much of the ‘non- negotiable’ you have, it will What if I fall off the plan?
experience frequent trips to the toilet. stop your progress altogether.
Simply get back on it as quickly as you can. Progress and
To help with this you can add a pinch of unrefined sea overall results will be limited if you don’t stick with the plan
What exactly can I have in terms of condiments,
salt to each liter of water. This also increases the mineral for the full 21 days.
sauces etc?
content of the water to help you stay hydrated.
All herbs and spices are allowed. Tomato-based sauces are If I’m not eating grains, where do I get my fiber from?
It is best to sip water throughout the day rather than
drinking a whole glass at a time. This helps to keep you best but look for ones without sugar.
There is eight times more fiber in non-starchy vegetables,
constantly hydrated. You can also have mustards and balsamic vinegar. So, look such as leafy greens, than in grains.
for condiments and sauces that have no sugar or grain-
This means that by eating 1 to 2 handfuls of vegetables at
based products in them. And look for gluten free on the
each meal you’ll be getting plenty of fiber.
label. Tamari soy sauce is OK in small amounts - but use
just enough to lightly flavor the food. Use salt and natural This also means that eating these vegetables at
mayonnaise in small amounts. each meal is extremely important to keep your digestive
system moving.

16.
What do I do when I feel tired? When should I have my last meal for the day?

In the first 7 to 14 days you may feel tired as your body Try to stop eating 2 hours before bedtime so the digestion
adjusts to the change in macronutrient composition. process does not affect your sleep and recovery.

This is a good time to make sure you have your food

organized, ready to eat in the correct portions of protein, I’m a vegetarian and would like to do the 21 Day
carbohydrates and good fats. Challenge. Is this possible?

When feeling extra tired, we suggest workouts that are Unfortunately, if you eat a diet which does not include
low intensity cardio, such as SH’BAM, low intensity animal protein, we do not recommend you attempt the
options in RPM or BODYBALANCE. 21 Day Challenge. Les Mills advocates eating a variety
of meat, chicken and fish in your diet as a great source
Make sure you’re having all of your meals at regular of protein.
intervals each day and before you know it, your energy
levels will be better than ever!

If I’m not eating milk products how will I get the right
amount calcium?

All green vegetables contain calcium as well as most

nuts and seeds, especially sesame seeds, almonds and
Brazil nuts.

Good choices of green vegetables that are high in calcium

are spinach, kelp, collard greens, kale, broccoli and celery.

Many green vegetables have a better calcium-absorption

rate compared with milk products.

Eating lots of vegetables in your diet will help prevent

bone deterioration.

17.