The 21 Day Weight Loss Challenge
Losing weight is one of the more challenging things most of us have to deal with. Some seem to not struggle so much with it but they are the exceptions. Most of my friends (myself included) are always at least a little bit overweight and are constantly trying to lose a few pounds. Every now and then, things seem to fall into place and I do pretty good with my diet and exercise plan. Other times, it seems like no matter what I do, I struggle with motivation or energy or something.
Knowing your traps or what things you might struggle with can be very helpful. Being honest with yourself is more challenging than most of us think. I have found the Enneagram to be very helpful in this regard. Understanding what motivates you can be helpful in all areas of your life especially in trying to lose those last few pounds (or the first pound!).
I have put a program together that leverages the Enneagram for weight loss. In today’s blog I have included the section for Enneagram 5’s. I hope it gives you and idea what the entire program is like and that you can find it helpful.
My program includes 15 modules nine of which are specific to the nine different enneagram types. The other modules speak to motivation, nutrition, and exercise. It can be purchased for only $9.99 @ https://stan.store/Cbrownmd61. If you are not ready to take the plunge, try my ten-day weight loss challenge. It is a great start to your weight loss goals.
For all you Enneagram 5’s out there here is what I have put together with you in mind. This includes a 3-week menu and exercise plan. I hope you find it helpful. Please reach out to me if you have any questions.
ENNEAGRAM
5
The Investigator
General Description: Enneagram Type 5, also known as the Investigator, is characterized by a deep thirst for knowledge, independence, and self-sufficiency. They value understanding and intellectual competence. Their core fear is being overwhelmed or incapable, while their core desire is to be competent and knowledgeable.
Famous Examples: Albert Einstein and Bill Gates.
Core Fear: Being overwhelmed or not good enough.
Core Desire: Being capable and competent.
Strengths:
· Analytical: Highly skilled at analyzing and understanding complex information.
· Independent: Capable of working and thinking independently.
· Focused: Able to concentrate deeply on tasks and projects.
Weaknesses:
· Overthinking: Prone to overanalyzing situations and decisions.
· Isolation: Tendency to withdraw and isolate themselves.
· Energy Management: May struggle with managing physical energy and activity levels.
In Health: In a healthy state, Type 5s integrate towards Type 8 (The Challenger). They become more assertive, confident, and willing to act, balancing their intellectual pursuits with practical engagement.
In Stress: Under stress, Type 5s may display characteristics of Type 7 (The Enthusiast). They can become more scattered, restless, and prone to overindulgence in stimulation and activities.
Childhood wound: Felt overwhelmed and sought to withdraw to avoid intrusion and preserve their resources.
Best Approach for Exercise:
Intellectual Engagement: Choose exercises that involve learning and tracking progress, such as martial arts, rock climbing, or swimming.
Solo Activities: Enjoy solitary activities like running, cycling, or home workout routines.
Structured Routine: Create a structured exercise plan to follow consistently.
Best Approach for Diet:
Research-Based Choices: Make dietary choices based on research and nutritional knowledge.
Balanced Nutrition: Focus on a diet rich in whole foods, lean proteins, and healthy fats.
Meal Planning: Plan and prepare meals in advance to stay organized and on track.
Traps:
Overthinking: Avoid overanalyzing exercise and diet plans; keep it simple and actionable.
Isolation: Incorporate social activities to avoid excessive isolation.
Inactivity: Ensure regular physical activity to balance intellectual pursuits.
Tips to Avoid Traps:
1. Balance Research and Action
Trap: Over-researching and under-acting due to analysis paralysis. Tip: Set a specific timeframe for research, then take actionable steps based on your findings. Remember, practical application is key to seeing progress.
2. Prioritize Rest and Recovery
Trap: Neglecting rest and recovery in favor of continuous learning and activity. Tip: Schedule regular rest periods and prioritize sleep. Rest is crucial for both physical and mental well-being.
3. Mindful Eating
Trap: Eating mindlessly while engrossed in reading or other activities. Tip: Practice mindful eating by paying attention to your meals and savoring each bite. Avoid multitasking during meals to fully enjoy the experience.
4. Set Realistic Goals
Trap: Setting overly ambitious goals and feeling overwhelmed. Tip: Break down your wellness goals into smaller, manageable steps. Set realistic and achievable targets to maintain motivation and avoid burnout.
5. Incorporate Physical Activity
Trap: Prioritizing intellectual pursuits over physical activity. Tip: Schedule regular physical activity that you enjoy. Consider activities that engage both your body and mind, such as yoga, hiking, or martial arts.
6. Create a Balanced Routine
Trap: Developing a rigid routine that leaves little room for flexibility. Tip: Create a balanced routine that allows for flexibility and spontaneity. Be open to adapting your routine as needed to maintain balance and well-being.
7. Seek Social Support
Trap: Isolating yourself and neglecting social connections. Tip: Connect with friends, family, or a wellness group for support and accountability. Share your progress and seek encouragement from others.
8. Practice Self-Compassion
Trap: Being overly critical of your progress and perceived shortcomings. Tip: Practice self-compassion and positive self-talk. Acknowledge your efforts and progress, and remind yourself that setbacks are a natural part of the journey.
What to Do When You Experience a Setback:
· Reflect: Take time to reflect on the setback and analyze what went wrong.
· Reassess Goals: Adjust goals if necessary to ensure they are realistic and attainable.
· Seek Support: Reach out to a friend, family member, or professional for encouragement and guidance.
· Stay Positive: Maintain a positive mindset and focus on progress rather than perfection.
Motivation:
Your pursuit of knowledge and understanding is a powerful force. Use this same passion for exploration to fuel your journey toward better health. Let your innate curiosity guide you in discovering what your body needs and how you can best support it. Embrace the process as a fascinating experiment, learning from each step and adjusting with the same precision you apply to your intellectual endeavors. Remember, your well-being is the foundation for all your pursuits. Nurture your body and mind with the care they deserve, and you will unlock even greater depths of insight and achievement. Stay motivated, stay curious, and let your analytical mind pave the way to a healthier you.
Mantra: "Healthy body, sharp mind."
Three-week menu:
Week 1
Monday:
Breakfast: Greek yogurt with honey, blueberries, and granola.
Lunch: Chicken Caesar salad with romaine, parmesan, and whole grain croutons.
Snack: Sliced cucumber with hummus.
Dinner: Baked salmon with quinoa and steamed broccoli.
Tuesday:
Breakfast: Oatmeal topped with almond butter, banana slices, and chia seeds.
Lunch: Turkey and avocado wrap with whole grain tortilla, lettuce, and tomato.
Snack: Mixed nuts.
Dinner: Stir-fried tofu with bell peppers, snap peas, and brown rice.
Wednesday:
Breakfast: Smoothie with spinach, banana, almond milk, and protein powder.
Lunch: Lentil soup with a side of whole grain bread.
Snack: Apple slices with peanut butter.
Dinner: Grilled shrimp with vegetable skewers and a side of couscous.
Thursday:
Breakfast: Veggie omelette with spinach, cherry tomatoes, and feta.
Lunch: Quinoa and black bean salad with corn, avocado, and lime dressing.
Snack: Greek yogurt with a drizzle of honey.
Dinner: Baked chicken breast with sweet potatoes and green beans.
Friday:
Breakfast: Whole grain toast with avocado, poached egg, and cherry tomatoes.
Lunch: Mediterranean chickpea salad with cucumber, olives, and lemon-tahini dressing.
Snack: Fresh fruit salad.
Dinner: Beef stir-fry with broccoli, bell peppers, and jasmine rice.
Saturday:
Breakfast: Chia seed pudding with almond milk, topped with strawberries and a sprinkle of flax seeds.
Lunch: Grilled vegetable wrap with hummus and a side of mixed greens.
Snack: Cottage cheese with pineapple chunks.
Dinner: Grilled fish tacos with corn tortillas, cabbage slaw, and black beans.
Sunday:
· Breakfast: Smoothie bowl with acai, banana, almond milk, topped with granola and fresh berries.
· Lunch: Caprese salad with tomatoes, mozzarella, basil, and balsamic reduction.
· Snack: Sliced bell peppers with guacamole.
· Dinner: Stuffed bell peppers with quinoa, black beans, and corn.
Week 2
Monday:
· Breakfast: Greek yogurt parfait with honey, granola, and raspberries.
· Lunch: Roasted beet and goat cheese salad with arugula and walnuts.
· Snack: Sliced bell peppers with hummus.
· Dinner: Spaghetti squash with marinara and turkey meatballs.
Tuesday:
· Breakfast: Overnight oats with almond milk, chia seeds, and fresh strawberries.
· Lunch: Tuna salad wrap with lettuce, tomatoes, and a whole grain tortilla.
· Snack: Handful of trail mix.
· Dinner: Baked cod with wild rice and sautéed spinach.
Wednesday:
· Breakfast: Smoothie with kale, pineapple, coconut water, and a scoop of protein powder.
· Lunch: Chickpea and avocado salad with lime dressing.
· Snack: Greek yogurt with a handful of granola.
· Dinner: Chicken fajitas with bell peppers, onions, and whole wheat tortillas.
Thursday:
· Breakfast: Veggie omelette with spinach, tomatoes, and mushrooms.
· Lunch: Quinoa tabbouleh with cucumber, tomatoes, parsley, and lemon.
· Snack: Apple slices with peanut butter.
· Dinner: Grilled steak with sweet potato fries and a side salad.
Friday:
· Breakfast: Whole grain waffle with almond butter and sliced bananas.
· Lunch: Shrimp and avocado salad with a citrus vinaigrette.
· Snack: Mixed nuts and dried fruit.
· Dinner: Vegetable curry with chickpeas served over brown rice.
Saturday:
· Breakfast: Smoothie bowl with mixed berries, spinach, and almond milk, topped with granola and coconut flakes.
· Lunch: Turkey and vegetable stir-fry with quinoa.
· Snack: Carrot sticks with hummus.
· Dinner: Grilled salmon with roasted Brussels sprouts and quinoa.
Sunday:
· Breakfast: Greek yogurt with honey, mixed nuts, and a sprinkle of cinnamon.
· Lunch: Lentil and vegetable stew with whole grain bread.
· Snack: Fresh fruit salad.
· Dinner: Chicken and vegetable skewers with brown rice.
Week 3
Monday:
· Breakfast: Greek yogurt with honey, granola, and blackberries.
· Lunch: Grilled chicken and vegetable salad with a balsamic vinaigrette.
· Snack: Celery sticks with almond butter.
· Dinner: Baked tilapia with quinoa and steamed asparagus.
Tuesday:
· Breakfast: Oatmeal with walnuts, dried cranberries, and a drizzle of honey.
· Lunch: Turkey and avocado sandwich on whole grain bread.
· Snack: Greek yogurt with a sprinkle of chia seeds.
· Dinner: Beef and vegetable stir-fry with brown rice.
Wednesday:
· Breakfast: Smoothie with kale, mango, almond milk, and a scoop of protein powder.
· Lunch: Chickpea salad with tomatoes, cucumbers, and lemon-tahini dressing.
· Snack: Apple slices with peanut butter.
· Dinner: Grilled chicken with roasted sweet potatoes and a side of green beans.
Thursday:
· Breakfast: Scrambled eggs with spinach and whole grain toast.
· Lunch: Lentil and vegetable soup with a side salad.
· Snack: Mixed berries with Greek yogurt.
· Dinner: Baked salmon with wild rice and sautéed spinach.
Friday:
· Breakfast: Whole grain pancakes with almond butter and banana slices.
· Lunch: Tuna salad with mixed greens, cherry tomatoes, and avocado.
· Snack: Handful of mixed nuts.
· Dinner: Stir-fried tofu with broccoli and brown rice.
Saturday:
· Breakfast: Chia seed pudding with almond milk, topped with fresh berries and a sprinkle of flax seeds.
· Lunch: Quinoa and black bean salad with corn, avocado, and lime dressing.
· Snack: Carrot sticks with hummus.
· Dinner: Grilled shrimp with vegetable skewers and a side of couscous.
Sunday:
· Breakfast: Smoothie bowl with blended acai, banana, almond milk, topped with granola and fresh berries.
· Lunch: Caprese salad with tomatoes, mozzarella, basil, and balsamic reduction.
· Snack: Mixed berries with a dollop of Greek yogurt.
· Dinner: Vegetable stir-fry with tofu, served over jasmine rice.
Three-week exercise plan:
Week 1: Establishing a Routine
Day 1: Strength Training
· Warm-up: 10 minutes of light cardio (jogging, jump rope).
· Circuit: 3 sets of 12 reps each:
o Dumbbell Squats
o Push-ups
o Dumbbell Rows
o Plank (30 seconds)
· Cool-down: 5 minutes of stretching.
Day 2: Cardio
· 30 minutes of moderate-intensity cardio (cycling, jogging, swimming).
Day 3: Yoga
· 30 minutes of a gentle yoga session focusing on flexibility and mindfulness.
Day 4: Rest Day
· Light activity like a 30-minute walk or stretching.
Day 5: Full-Body Workout
· Warm-up: 10 minutes of light cardio.
· Circuit: 3 sets of 12 reps each:
o Lunges
o Shoulder Press
o Lat Pulldowns
o Russian Twists (15 each side)
· Cool-down: 5 minutes of stretching.
Day 6: HIIT (High-Intensity Interval Training)
· 30 minutes of HIIT:
o 1 minute high-intensity, 1 minute low-intensity.
Day 7: Active Recovery
· Light activity like a nature walk or gentle stretching.
Week 2: Increasing Intensity
Day 1: Strength Training
· Warm-up: 10 minutes of light cardio.
· Circuit: 3 sets of 12 reps each:
o Deadlifts
o Tricep Dips
o Overhead Press
o Bicycle Crunches (15 each side)
· Cool-down: 5 minutes of stretching.
Day 2: Interval Training
· 35 minutes of interval running or cycling:
o 1 minute sprint, 1 minute walk.
Day 3: Power Yoga
· 45 minutes of a more intense yoga session focusing on strength and balance.
Day 4: Rest Day
· Light activity like a 30-minute walk or stretching.
Day 5: Full-Body Workout
· Warm-up: 10 minutes of light cardio.
· Circuit: 3 sets of 12 reps each:
o Squats
o Bench Press
o Bent-over Rows
o Plank (45 seconds)
· Cool-down: 5 minutes of stretching.
Day 6: HIIT
· 35 minutes of HIIT:
o 1 minute high-intensity, 1 minute low-intensity.
Day 7: Active Recovery
· Light activity like a nature walk or gentle yoga.
Week 3: Pushing Limits
Day 1: Strength Training
· Warm-up: 10 minutes of light cardio.
· Circuit: 3 sets of 12 reps each:
o Lunges
o Pull-Ups
o Chest Flys
o Plank with Shoulder Tap (15 each side)
· Cool-down: 5 minutes of stretching.
Day 2: Cardio
· 40 minutes of moderate to high-intensity cardio (running, cycling, swimming).
Day 3: Vinyasa Yoga
· 50 minutes of a dynamic yoga session focusing on flow and breath.
Day 4: Rest Day
· Light activity like a 30-minute walk or stretching.
Day 5: Full-Body Workout
· Warm-up: 10 minutes of light cardio.
· Circuit: 3 sets of 12 reps each:
o Deadlifts
o Shoulder Press
o Lat Pulldowns
o Russian Twists (15 each side)
· Cool-down: 5 minutes of stretching.
Day 6: HIIT
· 40 minutes of HIIT:
o 1 minute high-intensity, 1 minute low-intensity.
Day 7: Active Recovery
· Light activity like a nature walk or gentle yoga.
Tips:
· Stay hydrated and listen to your body.
· Track your progress to stay motivated.
· Balance intensity with proper recovery to prevent burnout.