Are you struggling to balance wellness with your busy life? Have you tried diets before, but stopped because of work, family, or social commitments? If so, you might be interested in the E2M Fitness program. The E2M diet, short for "eager to motivate," is an 8-week virtual plan designed to inspire a whole-body approach to health and wellness. It combines fitness, nutrition, mental fitness, and community support to help busy adults achieve their health goals.
What is the E2M Diet?
The E2M diet is a virtual health and wellness program created by Jeff Witherspoon. For approximately $40 per week, the 8-week program provides workouts, weekly meal plans and meal ideas, food lists, access to personal trainers, and continuous motivational support. It's designed for all fitness levels and can be done at home or in the gym, on your own time. The plan is supplement-free and focuses on a healthy, whole-food approach. It also works in unison with those on weight loss medications and offers a sustainable plan for long term success.
Components of the E2M Program
The E2M program incorporates several key components to promote overall well-being:
Workouts
E2M offers a diverse range of workout options to suit different preferences and fitness levels. These include:
- HIIT and Circuit Workouts: Program circuits, full body & targeted HIIT workouts.
- Strength Training: Abdominal workouts, targeted muscle workouts, full body strength workouts.
- Stretching and Balance: Yoga & Pilates.
- Cardio: Tread, spin, dance cardio, rowing, cardio kickboxing, jumping rope.
- Low Impact Circuits: Introducing low impact circuits for everyone!
- Live and Pre-recorded Sessions: Watch both live and prerecorded workouts to fit your busy schedule.
The program also features a new workout video library filmed in 8k resolution at the new studio.
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Nutrition
Nutrition is a cornerstone of the E2M program, empowering participants to make informed dietary choices. The program emphasizes a whole-food approach, with weekly meal guidance designed to be diverse, delicious, and easy to follow.
- Whole Food Options: A wide range of whole food options are offered.
- Dietary Preferences: The program supports various dietary preferences and needs, including vegetarian, vegan, and postpartum.
- Supplement-Free Philosophy: The program emphasizes nourishing your body with natural, wholesome ingredients and balanced nutrients.
- E2M Kitchen Meals: E2M Kitchen meals can be delivered directly to your doorstep.
Mindset and Community
The E2M program recognizes the importance of mental fitness and community support for achieving lasting results.
- Motivation: Weekly live talks to keep you motivated and on track.
- Community: A supportive and uplifting community of members where you can connect with like-minded individuals.
- Gamified Experience: Experience motivation and earn prizes for staying on track. Earn Eager Coin.
Benefits of the E2M Diet
While access to the full E2M program requires a paid subscription, some general principles align with established health and wellness practices.
Whole-Foods Diet
The E2M plan mainly focuses on consuming nutritious vegetables, fruits, nuts and seeds, and high-quality meats and seafood. A whole-foods diet limits the number of processed foods and sugar that you eat and emphasizes fruits, veggies, nuts and seeds, olive oil, whole grains, and legumes. The Mediterranean diet is a great example of a popular, non-restrictive, whole-foods diet. Studies have shown that dietary intake through whole foods can positively impact cognitive function.
Regular Exercise
The E2M program includes a workout plan with personal training. Regular exercise offers numerous benefits, including improved metabolic function, brain health, and digestive health. Various types of exercise, such as aerobic exercise and yoga, can also have specific benefits, such as alleviating premenstrual syndrome symptoms. Three months of high-intensity interval training (HIIT) is a great way to meet your weight loss goals for a short daily commitment.
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Motivation and Accountability
The E2M protocol provides dietary motivation, health counseling, and virtual professional trainers. Having someone there to hold us accountable while making dietary or lifestyle changes can make or break a new habit. If you prefer to get your support virtually, there are plenty of apps, like Livestrong, that allow you to be a part of a community that is focused on their dietary goals. Unlike the E2M program, which runs in synchronous, prescheduled 8-week cycles, you can join these free communities at any time, which allows for greater flexibility.
Potential Downsides of the E2M Diet
- Cost: The E2M program requires a paid subscription, which may not be accessible to everyone.
- Lack of Transparency: Without a paid membership, information about the program is scarce, making it challenging to evaluate its health benefits.
- Potential for Inflammatory Foods: The diet includes foods that, for some, can trigger an inflammatory response in your gut, such as dairy and wheat.
Tips for Success with Any Diet or Wellness Program
Regardless of whether you choose to try the E2M diet, there are some general principles that can help you achieve your health goals:
- Be Honest: This applies to both habits that could be impacting your health goals, or how achievable your overall goals are.
- Be Realistic: Write down your health goals, a reasonable timeline to achieve them.
- Be Kind: Remember that healing is a process and journey.
- Plan Ahead: Weight loss clients see the best results when they plan ahead.
- Evaluate Your Calendar: Make sure you factor in events, work schedules, and travel to create a meal plan that fits into your lifestyle.
- Cook in Bulk: Cook meals that make several days worth of food in one go. This saves you so much time throughout the week.
- Seek Support: Find an accountability partner to help you stay on track.
- Capitalize on Protein and Produce: Make sure your plate is filled with good protein sources and a variety of produce. The protein mixed with the fiber of the produce will be key to helping you feel and stay full.
- Don't Starve Yourself: Never ever go to holiday meals on an empty stomach. Make sure you eat a protein and a vegetable before attending any holiday gathering.
- Make a Realistic Wellness Plan: Can you think of 2-3 habits that will help you, but won’t overwhelm you?
- Remember Weight Fluctuations are Normal: Weight fluctuations do not mean that you’re not losing weight.
- Focus on Small Victories: Focus on the positives. Focus on getting chips out of the house. Focus on running that first mile or doing the entire plan for sixty seconds.
- Trust the Process: Don’t question things too much. Be curious but not impudent. Follow the meal plan, do the workouts, drink the water and you’ll see results. Don’t overthink it. Turn your brain off and train your body with new stimuli and habits.
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