Carrasco decided to use last year's 21-Day Transformation Challenge as her jumping-off point. "It seemed like a great way to get revved up and excited to start spending some time on me again," she says.
Photograph by thayer allyson gowdy
Within the first few days of following the program, Carrasco was shocked by the rebound in her energy. "Making a few simple changes in the way I ate and moved made such a difference," she says. While the Challenge didn't magically extend the hours in her day or help her plow through her crazy to-do list, it gave her the tools and motivation she needed to rekindle her health and stick with the program. "I loved logging on to the discussion boards and chatting with other users," she says. "Everyone was so helpful and encouraging."
Photograph by thayer allyson gowdy
Reprioritizing her body's needs had unexpected benefits, too. Every Saturday, as Carrasco worked on the Challenge goal to score 150 minutes of cardio each week, her son started joining her on her weekly 4-mile hike at Mount Rubidoux, near their home in Riverside, CA. "Our first walk was a struggle—Victor was upset about getting up early in the morning, and he fussed about the heat—but I told him this was a great way for us to stay healthy and that the more we kept up with our walks, the better they would feel." By the time they made it to the top, both were smiling. "It gave us time to talk and a reason to put away our phones," says Carrasco. "Now it's a regular part of our weekend routine. We really look forward to it."
By the end of the 21 days, she had dropped 3 pounds, her belly had shrunk, and she'd broken out of the blah-drum of life—and that was just the beginning. "The Challenge was only 3 weeks, but it put me on the path to a better body, a better life—a better everything," says Carrasco, who's now 7 pounds lighter, a size smaller, and a whole lot happier. "It took what I knew about healthy eating to the next level, and it got me back in the swing of moving my body daily," she says. "I just needed a little help getting started."
5 More Amazing Transformations
More than 70,000 people have changed their bodies and lives with our annual Transformation Challenge. Check out the impressive results 5 women had from last year's 21-Day Transformation Challenge:
DROPPED 7 POUNDS
Photograph courtesy of deborah munoz-chacon
"The Challenge community kept me motivated and inspired. Whenever I had questions, I could hop on the discussion boards. I never felt alone, and my teammates always had my back." —Deborah Munoz-Chacon, 53
TONED EVERY INCH
Photograph courtesy of caroline bass
"The WOW [Workout of the Week] videos toned and strengthened my entire body, and I lost a total of 12 pounds. I learned that my workouts don't have to be long to be effective." —Caroline Bass, 59
RECLAIMED HER HEALTH
Photograph courtesy of judith haines
"I was diagnosed with multiple sclerosis 16 years ago, and in 21 days I was able to clean up my diet and get back to regular exercise. I have more energy and no longer need a daily nap." —Judith Haines, 47
LOST HER SUGAR BELLY
Photograph courtesy of cindy moon
"Before the Challenge, I was eating sugar at every meal, and my body was in constant pain. In 10 days, I lost 10 pounds, had fewer aches, and learned that I can enjoy food without sugar." —Cindy Moon, 55
TRADED MIGRAINES FOR ENERGY
Photograph courtesy of michele cannarella
"This Challenge showed me exactly what I needed to do to become healthy and stay healthy. I'm amazed by how much better I feel. My migraines improved, and my energy levels increased. Plus, I learned how to shop smarter and cleaner to keep my family healthy." —Michele Cannarella, 44
Ready to start your own transformation? Here's what you need to do.
STEP 1: Join the Team!
Photograph by thayer allyson gowdy
Click here to enroll now in the Transformation Challenge.
There, for less than a dollar a day, you'll score access to the Rodale U e-course, tap into the community, and get set up on the eating and fitness plan. (Here's a fun sample workout to show you exactly what you'll be getting!)
Log on daily.
The official Challenge begins May 1, but you can access the program, daily lessons, workout videos, and Challenge community anytime after the kickoff date. It's never too late to join! The more you check in, the faster you'll see results.
Soak up support from our award-winning community.
Use the discussion boards to share tricks and tactics to stay motivated. Last year, more than 10,000 comments, pics, and tips were posted!
Liked Last Year's Challenge? You're Gonna Love This Year's!
So what's new? A lot! The Challenge is all about you. Thanks to all your feedback, we've made three big changes to this year's plan. Here's why it's better than ever:
Customized workouts
The WOWs (Workouts of the Week) are back because they work and you love them, but now we've created three levels. No matter where you're starting, you'll find the perfect WOW for you. Here's one of the workouts from this year's challenge!
21-day meal plan
While our goal is to teach you how to lose weight and revitalize your health without dieting, we realize there can be a lot of anxiety around what, exactly, you should be eating. That's why we're arming you with our Eat Clean to Get Lean meal plan, complete with weekly shopping lists and simple fast recipes that taste ah-mazing.
Daily mini challenges
Each day, you'll get an optional mini challenge—like adding 10 minutes to your walk or more weight to your strength routine—to keep you motivated and speed results.
Meet Your Trainer
Photograph by Matt Rainey
Fitness expert Chris Freytag has helped thousands of women transform their bodies and lives, and you'll have daily access to her via our Challenge e-course.
STEP 2 Make Movement Fun
Photograph by thayer allyson gowdy
Sweat for 150 minutes each week—your way, any way. We've made this a Challenge goal every year for two reasons. First, it's the amount of moderate cardio proven to keep your heart and weight healthy. Second, we know you enjoy choosing when you work out and how you do it, whether that's walking 30 minutes a day or taking a few Zumba classes a week. It all counts, as long as you make it fun! "For the next 21 days, seek out healthy new ways to energize your body and your life," says Freytag. "I'll be on the Challenge chat boards every single day to keep you motivated and encouraged."
Do your WOWs 3 times a week. Strength training is the ultimate anti-ager, yet approximately 80% of us still don't do it regularly. We'll make it easy and fun with 15-minute routines designed for every body. "Level 1 is perfect for people who have a lot of weight to lose or are dealing with joint pain, Level 2 is best for people who've been walking but are new to strength training, and Level 3 is ideal for anyone who's ready to bust through a plateau," says Freytag. Sign up for the full plans, including workout videos you can do at home.
STEP 3 Eat Clean and Get Lean
Photograph by thayer allyson gowdy
No matter how healthy we aim to be, we're all human. If processed junk has sneaked back into your kitchen or you've been eating out more than you'd like to admit, it's time to recommit to making your own fresh meals with our 21-Day Eat Clean to Get Lean meal plan. Each quick and easy recipe combines metabolism-revving lean protein with the right mix of energizing carbs (not nasty added sugar) and hunger-staving healthy fats and fiber to help you drop weight quickly. Already eating clean? Awesome. This plan will help you rein in portion sizes (how quickly a bag of almonds can disappear, right?) and make sure you're eating most meals at home, not out, where stats show that calories and sugar content are much higher than you think, even in seemingly superhealthy dishes. Women who tried our eating plan lost between 10 and 15 pounds in 21 days.
Start your refresh by swapping out your regular breakfast for the low-sugar Green Apple Smoothie below. "It's a delicious, powerful way to start your day," says Freytag. To access the full 21-Day Eat Clean to Get Lean meal plan, join the Challenge today.
Ready to start now? Try this tasty, lean-belly breakfast.
Green Apple Smoothie
Photograph by Regan Baroni/Offset Stock/Getty images
½ green apple
1 c baby spinach
1 scoop no-sugar-added grass-fed whey protein powder
1 Tbsp nut butter
¾ cup water
BLEND all ingredients (with ice, if desired) until smooth.
NUTRITION (per serving) 230 cal, 21 g pro, 20 g carb, 5 g fiber, 11 g sugars, 10 g fat, 2 g sat fat, 112 mg sodium
