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Posted in Nutrition, Nutrition 101

If your bathroom scales are looking at you funny, your favorite jeans have muffins growing out of them and your friends have started telling you how wonderful your ‘curves’ are, think about putting down the fork and trying the 21 Day Challenge. We can’t promise it will be easy, but it will be worth it.

This is not an ordinary diet. The LES MILLS 21 Day Challenge is a quick way to reset your body to healthier eating patterns, without forcing you to become “the one who’s on a diet”.

So many diets promise to be easy, you’re assured that “you won’t even notice you’re dieting”. With the 21 Day Challenge that’s not the case. It will take some work, and there will be times you wish you hadn’t signed up for it… but you’re worth the effort!

Put your body 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 fringe trim to grow out. But unlike the fringe, we promise you will not regret doing this. You’ll only regret not trying it sooner.


This reduced-carb diet has been developed by Dr Jackie Mills (B Phys Ed, MBCh B, Dip Obstetrics and the Chief Creative Officer) and Corey Baird. Jackie, who was originally an obstetrician and general medical practitioner, is a specialist in nutritional medicine, and has repeatedly seen the effects that great nutrition has on people’s health and vitality. Corey has a Diploma in Personal Training and is a certified CHEK Practitioner (Level 2), a certified CHEK Holistic Lifestyle Coach (Level 2) and a certified BioSignature modulation practitioner.

Please note, the 21 Day Challenge may not be suitable for everyone. We strongly recommend that you consult with your physician or other qualified health professional before starting out on this program to ensure that you do not have any medical conditions or dietary needs that make the LES MILLS 21 Day Challenge unsuitable for you.


Prior to commencing a purposeful change to your diet, you should first understand your regular eating routine by tracking everything you eat and drink for a week.

You can track your usual percentages of carbohydrates, proteins and fats with an online food diary, or check out our suggestions for some great food tracking apps in our 21 Day Challenge Guide.

We recommend that you follow the plan exactly as it is, especially the prescribed amounts of vegetables and water and eating at the regular intervals. And, if you can’t live without carbs, eat some; just make sure that they’re whole, unprocessed and nutrient rich.

We recommend you eat four meals a day. And every meal should contain:

  • Protein – one palmful of animal protein, that includes; fish, chicken, turkey, duck, pork, beef, lamb, shellfish and eggs AND
  • Fat – a thumb size, focusing on getting in your essential fatty acids like; avocado, olive oil, walnuts and flaxseeds AND
  • Carbohydrates – one to two handfuls of low-starch carbs such as asparagus, cabbage, broccoli, cauliflower, leafy greens, raw carrots, onions, tomatoes and eggplant.

When your meal is a protein shake we suggest you use only a simple, protein source (like our LES MILLS™ Good Protein) and water. Women should have .01 ounces/.3 grams per kg of body weight. Men should have .02 ounces/.5 grams per kg of body weight.

What to drink? Take your body weight in kg and multiply by 0.033 litres of water per day, then add an extra glass for every hour of exercise. You can also drink herbal tea, black tea or black coffee (with no sweeteners).

Foods to avoid? Dairy products, grains including oats, polenta, rice and couscous, wheat, fruit, legumes, starchy vegetables and soy apart from Tamari.


Remember, this eating plan is difficult; you’ll have moments where you want to chew your arm off, and times when you’d consider mugging someone for their french fries. When you’re faced with these challenges be sure to use your common sense and manage the balance between exercising restraint and giving your body the nutrients it needs. There’s no doubt that this 21 day fix will be hard, but once you slide gracefully into your skinny jeans in three weeks’ time, we’re pretty sure that all the pain will be forgotten.

Don’t forget to check out the full 21 Day Challenge Guide for all the info and support you need to know. You can also download our 21 Day Challenge Recipe Book, it’s packed full of easy ideas to get you started.

Bonus download to get your started

Looking for inspiration to get your 21 Day Challenge underway? Simply fill in your details to download our 21 Day Challenge Recipe Book.



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