If you have been following me on Social Media over the last month you will have seen that I have been taking part in the Herbalife Nutrition 21 Day Challenge. The challenges throughout the 21 days were designed by Commonwealth Gold Medal winning gymnast and Herbalife Nutrition ambassador Nile Wilson, and before the challenge began on 15 July 18 he said:
‘The Herbalife Nutrition 21 Day Challenge allows people to do something they may never have done before. Each day differs so we’ve used all functional exercises; one day will be cardio, another is full body, one focuses on the core while one is specifically teaching you how to master a handstand! My top tip? Get up in the morning, smash it out and get on with your day. The challenge is designed for all fitness levels and whether you find it easy or the hardest thing you’ve done – just focus on how you’ll feel at the end.’
From a personal point of view, I didn’t undertake all of the challenges at a set time during the day due to work schedules and the fact that I am not a morning person (sorry Nile). One of the many advantages of this challenge was the fact that all of the days could be completed within the confines of your own home and require zero equipment, which meant there were zero excuses not to get involved. This challenge was for everyone, no matter what your fitness level. Each exercise was explained by Nile in videos on the Herbalife Nutrition Blog and were demonstrated to include the most basic version of each exercise by both him and some of his Herbalife Nutrition helpers.
The Challenge days each lasted no longer than 20 minutes and consisted of short sharp High Intensity Interval Training which has some of the following benefits:
- Can get your heartrate up and help you to burn a lot of calories in a short period of time
- Your Metabolic Rate is generally higher for hours after exercising
- It can help to lose fat
- It is possible to increase muscle
- It can improve Oxygen Consumption
Personally, I class myself as a pretty active guy, I tend to hit the gym at least 4 days a week after work as well as throwing in the odd outdoor running session so naturally for me, adding these workouts onto the end of my own gym sessions was the way I incorporated them. Generally, my everyday workouts include interval sprints on a treadmill followed by weights training on a specific body part each day. Adding the HIIT workouts of the Herbalife Nutrition 21 Day Challenge onto the end of my own workouts helped to fully burn me out as well as helping to improve my overall core stability which is something I don’t usually work on as much as I should. Another area where I feel like I have improved from the challenge are my legs due to the leg workouts not involving weights which has helped me to concentrate on improving my form on the squats and lunges in their most simple form.
Whether you exercise regularly or are a beginner, one of the most important things is to take nutrition into consideration in order to make sure you have a balanced diet to go along with your exercise regime. Here’s what Nile Wilson had to say about making sure you fuel your body correctly:
‘Alongside the exercises, ensure you are properly fuelling your body. Always focus on real food; avoiding processed food as much as possible will make a huge difference to the way your body works. Don’t be scared of carbohydrates, as part of this challenge you should include something like brown rice and sweet potatoes – you need that energy. Food should be 90% of your nutrient intake with the other 10% being made up of good quality supplements. To keep you going during your workouts try a carb-electrolyte drink such as Herbalife CR7 Drive or the calorie-free H24 Hydrate which contains 100% RI (reference intake) of Vitamin C which can help reduce tiredness.’
For the past year or so I have been using Herbalife Nutrition products alongside my daily food intake. You will have heard the phrase “breakfast is the most important meal of the day” and I find for me it is important to fuel my body before whatever I am doing on a particular day. If you don’t have a lot of time in the morning like I often don’t then there’s no need to worry as this nutrient packed shake takes less than five minutes to make and is instantly ready for consumption. I have popped a recipe below for one of my favourites which includes 3 scoops of Herbalife Nutrition’s Pro 20 Vanilla Protein Shake Powder which is high in protein, vitamins and fibre.
- 200ml Coconut or Almond Milk
- 3 x Scoops Herbalife Nutrition Pro 20 Vanilla Protein Shake Powder
- 1 x Handful of Fresh or Frozen Strawberries
- 1 x Handful of Fresh or Frozen Blueberries
- 1 x Handful of Fresh or Frozen Blackberries
- 1 x Fresh or Frozen Banana
- A tablespoon of natural honey
Using frozen berries and banana won’t deter from the flavour of your shake and can also help with money saving due to refrigerated berries going off quite quickly.
If you missed my previous post with Herbalife 24 you can check it out here. It includes all the other Herbalife Nutrition products I use on a daily basis as well as their nutritional profiles and how to use them properly.
All of the workouts from the Herbalife Nutrition 21 Day Challenge will remain on their blog for the foreseeable future so what are you waiting for?? Get involved and start your own 21-day challenge.
*This content is sponsored by Herbalife Nutrition. All thoughts and images are my own.