Lighten Up is a 29 day online program led by by Molly Patrick of Clean Food Dirty Girl and Michelle Andrie of Age Less Move More. It combines a whole food plant based lifestyle and a movement practice that consists of stretching, ball work, and gentle strength building. Lighten Up is delivered in a digital classroom and consists of video trainings and downloads.
Contact us here and let us know what limitations you have and we can help guide you.
Please note that the movement practice requires that you are able to get up and down off the floor.
Lighten Up takes place in a virtual classroom and through email. You will be given your own unique login to your classroom upon purchase.
Once you sign up you will have lifetime access to your classroom and all of the content
You can go back to it as often as you like.
Lighten Up is a self-guided 29 day program.
It works best if you follow it every day for 29 days.
That said, if one day takes you a couple of days to complete because your life is hectic, that's 100% okay! Ultimately, how fast you go through it is up to you.
Lighten Up includes three Plant Fueled Meal Plans that are available in the Meal Plan classroom or as PDF downloads in the Lighten Up classroom.
If you currently subscribe to the Plant Fueled Meal Plans, you can either follow along with the weekly Meal Plans in your Lighten Up classroom or follow the new plans as they're released in your Meal Plan classroom.
Your Meal Plan subscription fee will continue when you go through Lighten Up because they are two separate things. You can always cancel your Meal Plan subscription while you go through Lighten Up if you wish.
No program works unless you do the work.
We put a tremendous amount of time and energy into this program and we assure you that if you follow this program, you will feel better, and you will get the results you desire.
i. There is a 30% non-refundable fee, regardless of circumstances per the following conditions: If Lighten Up absolutely does not work for you, please contact us within the first 10 days from the date of purchase and explain the reasons why the program did not work and why you are requesting a refund. After 10 days, this offer will no longer be valid.
ii. The Client has completed 7 days of the program. Note that Clean Food Dirty Girl has system tracking and will verify this upon refund request.
iii. We do not provide refunds for buyers remorse.
Nope, they are all based around nutrient-dense, whole plant foods!
There are three meal plans included in Lighten Up. These are three past plans from our regular meal plans.
Here's the bigger picture. The worth of this program is not in the meal plans. We could have left the meal plans off entirely and it would still be just as powerful. The meal plans are a component, a bonus of the program. When you are done with LU you will have had a total mindset shift around your body and food and you will feel so good!
Part 1: we tighten, knot up, and create energy blocks because our mind communicates to our body to hold on in a particular spot. For example, our right butt cheek. The mind is wanting to control someone or something outside of us so it signals to the fascia (the covering around each muscle which has brain cells in it) around the right piriformis deep in the right gluteal to grip & hang on.
Part 2: we open & release blocked control/energy by rolling the ball for myofascial release. Our fascia has brain cells embedded in it & is communicating to the brain/mind telling it to let go. So as we roll in our right butt cheek we are signaling the brain to let go of control. We add the breathing which moves the piriformis from the inside out, getting it back into the flow of the breath which opens and releases with each inhale and exhale. Giving an additional message to the brain & body to let go and go with the flow! In addition, we add stretching to further open the piriformis signaling the body & brain to open & release—let go of control.
So that long answer says in short that the body & the mind are involved in releasing energy blocks.
This is a digital program that you will go through using your computer.
It is self paced so you can take as long as you need to get through it.
That said, we recommend following along with the program every day for the 29 days because that is how we designed it to be followed.
We recommend using a desktop or laptop to access this program. You can access it via tablet or mobile phone but the experience is best on a computer. If you access your classroom from your phone you will not be able to download all of the material.
Lighten Up is not designed to be a weight loss program, this is a lifestyle transformation designed to get you healthy, strong and flexible in body and mind.
That said, you will likely reach a healthy weight for your frame by doing this program because of the combination of healthy plant based food and daily movement.
You do not need to know how to cook, you just need to be open to learning some basics and following along.
Yup, you will be fine. If there is something that comes up on a meal plan that you cannot have, just email us here and we will help guide you to a yummy substitution.
This program is perfect if you already eat healthily and are in need of a revamp or jumpstart.
You can live anywhere and participate! We've had participants from all over the world - from Singapore to Cyprus and the UK to Australia. We love our global community and participants!
You will need a blender and some basic cooking tools. You will also need a yoga mat and some various sized balls.
We give you the full list on day one of the program.
You don't need anything fancy or expensive to get started.
You will be drinking plenty of green juice but there is no fast. This is all about eating!
We recommend a juicer but it's not 100% necessary. We provide a video demo on how to juice without a juicer.
Yup, we've had lots of people with type 2 diabetes and pre-diabetes go through our programs / meal plans. Talk with your doctor and let them know what you're doing and they can advise you about what to watch out for.
If you are pregnant, you won't be able to do the twists and turns in the movement practice, so avoid those.
Other than that, gentle movement and healthy plant based eating should be no problem at all if you are pregnant or breastfeeding but check with your doctor first before you start.
You can do this naked for all we care!
If you do want to wear clothes, we recommend close fitting pants that have some stretch to them and a tank top or t-shirt. Nothing fancy!
Not if you don't want to!
But you will be making some modifications to how you drink it.
Whole Food Plant Based eating (WFPB) is a way of eating that focuses on nutrient-dense, whole plant foods. This includes veggies, fruits, whole grains, beans & legumes, and nuts & seeds. When eating WFPB, all processed foods are avoided. This includes oil, refined sugar, refined white flour, and overly processed foods and ingredients.
Our Meal Plans are a monthly subscription service where you get access to all the Meal Plans and recipes in our database plus a new meal plan every week.
Lighten Up is a 29-day lifestyle transformation program where you will focus on eating nothing but whole plant foods and moving your body every single day. Lighten Up is a one-time fee.
You can think of Lighten Up as a whole recipe and the meal plans are an ingredient in that recipe.
Kind of but not really.
The movement portion of this program is a combination of stretching, myofascial release and gentle muscle building using your own body weight. It also focuses on the energy of your body.
It is much different than going to a traditional yoga class.
This program does not require counting of any kind.
If you want to count calories or points, you are welcome to, but we recommend just following along with the program and then at the end go back to counting calories and points if you still want to.
Each video is different. The movement videos are about 9–15 minutes long.
And there is a longer practice once a week that lasts about 45 minutes.
The food videos are different lengths as well.
Some are 15 minutes, some are 5 minutes and some are 45 minutes.
We never put long food videos on the same day as long movement videos.
We designed this to be manageable for you.
You can also watch them at your pace, so if you can get through everything in one day, great!
If not it will be there for you the next day.
Yes. We provide closed captioning in English on all Lighten Up videos.
If your partner wants to follow along with you, awesome! As long as they live in the same household as you that is A-okay.
We would love your friend to do this with you but they will have to purchase their own.
You will need enough space to lay out a yoga mat and stretch your arms and legs.