#projectleannation

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PLN & Physical Activity

We get a lot of questions here at PLN about working out.  Most commonly, clients and potential clients want to know if they have to work out to see results, or if we recommend any specific workout regimen to complement our meal plans.  The short answers to these questions is no; you don’t need to work out, and we don’t affiliate with or recommend any one particular type of exercise. We have relationships with trainers and gyms of all different sorts all over Rhode Island and Massachusetts, and they’re all in the business of helping folks get fit and reach their goals. While exercise is by no means a requirement for taking part in our meal plans or reaping the benefits of clean eating, exercise is extremely important, not only to aid in weight loss (should that be your goal), but for general health and well-being.  

The reality, however cliché it may be, is that the best type of exercise for you is the kind that you will actually stick to on a regular basis.  Whether that be walking your dog a few times a day for 20-30 minutes, a traditional gym routine, or a CrossFit class that you go to religiously because you love the challenge as well as the social benefits.

One misconception that folks often have is that if they’re not working out every day, or they don’t have time to go to the gym for an hour five times a week, there’s no point in working out at all.  There are so many benefits to physical activity that have nothing to do with body composition, including a multitude of health benefits, improved mood, improved sleep, and even improved body image.  You shouldn’t be working out simply to get achieve a get thin, you should be working out because it’s good for your body in every way.  And that goes for anything as simple as a daily walk to high intensity workouts.  With all of the time that you’re saving now that you don’t have to cook, you should at least be able to fit in a 20-minute walk, so time should not be an excuse!

You don’t have to be young and fit to start working out; even if you’ve gone most of your life without working out, it’s never too late to start, and it’s never too late to improve your health. Don’t be afraid to get out of your comfort zone and start something like CrossFit or another high intensity strength and conditioning program, even if you are currently sedentary or not exactly a spring chicken. There are always modified options for people of all ages and physical capabilities. If strength and conditioning isn’t your thing, and you’re looking for something more less high-impact and more relaxing, yoga is also an excellent option. Some yoga, like fast-paced Vinyasa classes, can be very challenging, as well.

All of that being said, anything is better than nothing! You will see results by cleaning up your diet regardless of your activity levels, but if you truly want to maximize your health and wellness, exercise is a must! If you’re thinking about joining a gym, we would be happy to recommend one in your area, just ask us!

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The Importance of Patience and Determination

Recently, a client shared an “after” photo with us that highlights a number of crucial points that we try to touch on when we consult with current and potential clients.  This particular individual has been eating with us for 50 weeks straight, without skipping a single one.  His journey represents a true commitment to change, and it’s that commitment, in addition to the “tool” that PLN provides, that led him to lose 80 pounds.  80 pounds!

While some of you are with us with the intention of losing weight, others may be on the program just to eat healthier, or for convenience, the same statement is true for everyone: If you’re looking for change, you have to commit, and you have to follow through.

That means that it might not be easy.  You might not love 100% of your meals this week, and you may not always feel like eating (or feel like eating pizza instead), but if you’re truly committed to achieving your goals, you’ll undoubtedly have to get outside of your comfort zone.  It may sound cliché, but it’s the same in all arenas of your life.  Trying to get in shape? If you’re looking for real results, it’s going to hurt a little.  Not satisfied with your job? Looking for a new one is never fun, you might not get the first one (or 5) that you apply for, and rejection certainly does hurt. But your efforts will pay off in the end if you stick to your journey.

You can stay where you are now, stay comfortable, and never achieve your goals. Or, you can commit to make a change, take the steps necessary to achieve the change, and then be patient while your hard work slowly pays off.  It’s not going to happen overnight! It takes months to see significant and lasting changes in your body, and from there it takes work to maintain, but if you only try for a couple of weeks and then give up because you can’t handle the discomfort, you’ll never get to your desired destination. Commit, follow through, stay dedicated, and focus on your goals, and with your will power in addition to the tools that we give you, you will reach your goals!

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🙌🏼🙌🏼🙌🏼 #Repost @coachjayko25 with @repostapp. ・・・ I was telling a coworker about how when I was in high school and college I used to do countless crunches and sit-ups, trying to lose weight and get abs. I wish I could go back and tell my 18 year old self that 30 minutes on the elliptical and 200 sit-ups wouldn't outweigh all the 🍟🍪🍧🍰🍺I was eating 😂😂 my coworker laughed when I told him that when I finally lost weight my first reaction was "THERE ARE MY ABS" I know it's cliche and corny but abs really are made in the kitchen. There is no quick fix. It takes dedication to achieve the body you want. It's taken me a few years to learn how to be flexible with my approach and not beat myself up if I cheat. News flash... I had pizza last night, and a brownie. I eat good about 85-90% of the time and allow myself some fun. @projectleannation @projectleannationri has been a big help lately! Here's what is on the menu for today: breakfast was an Ezekiel English muffin with 2 strips of bacon and egg whites, then 4 meals, beef stew, Mediterranean fish, pulled pork, and Thai peanut turkey 🍳🐓🍗🐠🐷🐄☕️Now, for the weekend! #projectleannation #projectleannationri #tuplife #eatclean #eatcleantraindirty #abs #absaremadeinthekitchen #shamelessselfie 😳😳

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Why PLN Doesn’t Care if You’re “Beach Body Ready”

Spring is in the air, and with the change of seasons, many people find themselves scrambling to lose weight that they’ve gained over the colder months.  Baggy clothing, freezing cold temperatures that have us craving rich, heavy foods, and the inevitable “winter blues” make it easier to gain some unwanted fat throughout the winter.  

Wouldn’t it be nice to maintain your ideal body composition year-round? Sound too good to be true? It’s not! All you need to do is adopt a healthy, consistent clean eating program like PLN and actually stick to it, despite the cold temps, the sweatpants, and the seasonal depression.  Unfortunately, It’s become a societal norm for folks to gain 20-30 pounds beginning at the end of October and then, in a panic, go on a starvation diet to lose the weight for spring and summer, when they can’t hide behind loose clothing.  

We do not advocate this kind of image-driven dieting, not only because it’s unhealthy, but because it’s unsustainable.  We advocate eating real foods in proper portions for the majority of the week, and for the majority of the year.  Of course, there are food-centered holidays like Thanksgiving, Christmas, etc., but these are mere days out of the 365 that you have to make good choices when it comes to nutrition.  That means that you shouldn’t turn a few holidays into an entire season of a junk food based diet.  Is it normal to gain a few pounds throughout the winter? Of course! We don’t get outside as much to be active in the winter, and our appetites naturally become suppressed in the heat of the summer.  This is a normal fluctuation in weight, and folks shouldn’t get freaked out if this happens.  

Can this spring and that bathing suit you want to look good in be a great catalyst to make a permanent and sustainable lifestyle change through nutrition and exercise? Absolutely! But if you think your work is over as soon as you fit into your jeans or reach a certain number on the scale, you’re mistaken, and it’s likely that you’ll find yourself right back where you started at the end of the summer.  

That being said, goals are very important, and if your goals include reaching a specific weight (as long as it’s a healthy, attainable one), fitting in clothing, or attaining a certain body fat percentage, there is nothing wrong with that. Project LeanNation’s programs are, first and foremost, nutrition programs.  They’re designed to provide you with the protein, carbs, and fat that your body needs without added unwanted calories.  Will they help you lose weight if you need to lose weight? Absolutely.  Will they help you achieve your goals? Absolutely.  But you have to stick with it! If you want to see lasting changes in not only your weight, but markers of healthy like blood sugar and blood pressure, you’ll need to commit to making this change permanent.  Whether that means that you stick with PLN for the long-haul, or you use the parameters we’ve given you to create your own healthy, clean meal plan, you just need to stick with it!

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What to Expect During Your First Weeks of PLN by Emma Williams

So, you’ve made the decision to embark on a lifestyle journey with Project LeanNation.  You’re probably wondering what the first few weeks will be like, and what you can expect as far as weight loss, your energy levels, feelings of hunger, etc.

Your experience during your first couple weeks of PLN will depend on several different factors, mainly what your current/former diet looks like.  If you’re already eating along the lines of our program (high protein, small, frequent portions, whole foods) and signing on with PLN mainly for the convenience factor, then you probably won’t notice a huge difference in how you feel switching to our program.  For most people, however, you’re probably starting PLN because you’re looking for a change.  If your current diet is full of processed foods, high in refined carbohydrates, sugar, sodium, and unhealthy fats, then you will most likely experience some possibly uncomfortable feelings during your first few weeks.

In reality, your body has developed an unhealthy reliance on empty calories (mainly carbs) for fuel, and to a certain extent, you’re actually addicted to these types of foods. Taking them out of your diet and replacing them with nutrient-rich foods in smaller portions will be somewhat of a shock to your system, so don’t expect to feel 100% during the first couple of weeks. You might feel a little shaky, hungry, lethargic, or anxious.  This is a normal adjustment period, but should subside after a couple of weeks. Over the next weeks and months, once you “detox” (we hate that word, but sometimes it’s appropriate) you can expect an increase in energy levels and overall greater feeling of wellbeing.  

At the same time, the lower sodium levels and reduced sugar intake will most likely lead to some water weight loss.  We hate to break it to you, but most of this initial weight loss is most likely due to water loss.  Don’t let this discourage you; even though it is likely mostly water loss, it is the first of a number of healthy “side effects” that you will experience when cleaning up your diet.  And, it might just provide you with a bit of motivation to help you overcome any negative feelings that you might experience during your adjustment period. Over the following weeks and months, you can expect the slow, steady, and healthy fat loss that you’re probably looking for.

Whether or not you experience a tough adjustment period or not, know that PLN is always available to provide support and coaching during your time with us.  If you have any questions about your experience or whether or not you’re on the right plan, don’t forget that we’re just a call away!

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Is A “Half Box” Right For You?

If you’ve been perusing our online offerings, you probably noticed that we offer something called a “half box”.  Sure, it’s going to cost you less than our full meal plans, but, to be clear, it’s not going to simply replace your lunches and dinners.  We recommend that most people who start out with us begin with our full lifestyle plans. Why? We want you to get used to eating smaller meals more frequently, and to understand the eating structure that we believe in and promote to our clients.  We have created these meal plans and produce them as they are for a reason – because they work!

Why do we offer the half boxes, then? These partial meal plans work great for busy individuals who want to bring healthy meals with them to work, but are happy to cook their own breakfasts and dinners.  They’re also great for people who cook most of their food, but want grab-and-go meals available in case life gets in the way, which it often does.  Maybe you were traveling part of the week and didn’t get to eat all of your meals last week? Give us a call and let us know that you want to order a half box for a week or two so you can catch up, and we’re happy to set it up for you.

If you want to start on one of our full plans, but you’re not sure you want breakfasts with your men’s plans or breakfasts and/or snacks if you’re looking at the ladies’ plans, we can come up with a plan that will work for you.  We’re happy to talk to you more about how we can modify your plan to work for you, and we’re just a call away!