Welcome to all our new and old challengers. This is a first for us. We are launching totally online, and by the end of the 28 days I am sure we will know each other well. We are excited and hope you are too as we share this new adventure together. It's time to take charge and commit to each other for the next 28 Days. In the private FaceBook group is where we can all connect and share this journey. Please don't be shy, everyone in this group is here for their own goals but also probably going through some of the same struggles so no question is a "silly" question and by asking you may just be helping someone else. Please share with us your stories, your victories and your disappointments. This is what makes us connected and as a community we can help each other to the end. "Surround yourself with people on the same mission as you". One of my very favourite quotes. Sharing your goals and your journey with others on the same mission can give you the drive to push through and pick you up when you fall. Let's get this journey started............
Step 1- Set your goals for the challenge. You may have heard this many times, but without a clear goal or direction how can you know when you have achieved anything? Write down your goals and either put them somewhere you can see them daily or carry them with you and look at them often. This sets your mind in the right zone for achieving them and reminds you often of why you are doing this. This Goal setting will be emailed to you before we start and is your first task. Write down the answers to all the questions and really take the time to get to know just what you want from this challenge.
Try to stick with the SMART GOAL guidelines: SPECIFIC MEASURABLE ACHIEVABLE REALISTIC TIMEFRAME
You will be asked to have a Health, Fitness and Weight loss goal. Take your time to really sit and find exactly what you want to achieve. Knowing what you want to get out of this challenge will help you put in the effort that is needed to achieve those goals.
Step 2 - Do your first weigh in and take your measurements. Also take before photos. This is a very important step. Your body can change dramatically in shape, muscle tone and size without your weight budging. So this is a great way to track your progress. You may share them with the group or keep them private it is totally up to you but make sure this step is done before we start. You will also need to weigh yourself and take some basic measurements each week if you want to track your progress. You can do them yourself or grab friend or your partner to help.
Weigh and measures need to be done on the same morning each week. e.g. Monday morning. Straight after you get up and have been to the toilet. Get on the scales and record your weight. Please use the same scales each time you weigh in.
How to effectively take your body measurements Each time you take your body measurements, it is crucial to use the same measuring tape and place it in the same position on each body part. Using a different measuring tape or positioning the measuring tape differently on each body part may show incorrect results. Arms - Extend the upper arm. Wrap the tape measure around the bicep halfway between the armpit and the fold of the elbow. Relax the arm down by your side in a natural state and record your measurement.
Chest - Wrap the tape directly across your nipples.
Waist - Measure at your natural waist, which is approximately straight across your belly button.
Hips - Start at hip level (right above pubic bone) on one side. Then capture the middle of the glutes before wrapping around to the opposite side. Be sure that the tape measure is also capturing the widest part of the hips.
Thigh - Measure up from the knee to the widest point of the thigh. Write down length from knee to measurement point. Then wrap tape around the leg.
Step 3 - Print out your weekly shopping list and get prepared to start. People who lose weight and keep it off are the people who are prepared and who have a set plan. To help you keep you on track you have to have a game plan for the week ahead, this is what we call a ritual of Food Prep. This is usually done on a Saturday or Sunday and is when you shop, cook and prep the food for the week ahead. Having food ready to go will help take away the excuses of just having to grab something quick on the way home from work or having takeaway because there is no food to eat. As we all live busy lives, making food prep a weekly ritual will take some of the pressure off trying to eat healthy and following the meal plan.
Step 4 - Exercise is also important to get results from this challenge. We recommend you do at least 1 hour of exercise each day. To make this step easier to follow we have broken it down into a scoring system. To get great results from this challenge you need to get at least 14 exercise points per week. The workouts we have given you for this challenge are 1 point per workout. So to get your 14 you need to do either 1-2 per day or you could do 1 workout and then go for a walk/jog to get another point. Below is a list of exercises and their point values to help you know just what to do.
RAPID RESULTS - To get rapid results from this program, apart from following the meal plan you will need to get at least 3-4 exercise points per day or around 25 - 30 points per week.
Challenge Cardio Workout = 1 point Challenge Weights Workout = 1 point Gym Class = 1 point 5km Run/Walk = 1 point Kemp Hill or any 1- 2km walking track = 1 point 45min Gym Session (weights/treadmill etc) = 1 point
Rest Days - Though exercise is important to get results you also need to listen to your body and include at least 1 rest day (or very light cardio day e.g.. go for a leisurely walk) to give your body a well earned break and let it relax and prepare for the next week. I like to have my rest days on Sunday as I like to take a family stroll on the beach then spend my afternoons cooking and preparing for the week ahead. You can have your rest day anytime during the week but just enjoy some down time. You could also do some Yoga or Stretching and mediation on your rest days.
Step 5 - Fitness tests. For those who are looking to improve their fitness, we have included a weekly fitness test. The details of this are below and this is a great way to track and measure how much fitter and stringer you are becoming throughout the challenge. The record sheet for this will be emailed to you so you can print them out.
Fitness Records These are to be taken on the same day each week. If possible get someone to help you take these and to make sure you are doing them properly.
1min of Burpees – You can do modified or full Burpees, as long as you record which you have done so you can repeat it the next time. Place your hands on the ground in front of you. Step or jump your feet back into a high plank position making sure your core in engaged. Then jump your feet back to the starting position and stand up. You can add a jump at the end or simply raise both arms in the air. This is 1 rep. Count how many you can do in 1min and record your score.
1min of Squats – Place your feet hip width apart. Bend your knees and keep your weight in your heels. Squat down until your thighs are parallel with the floor and then return to standing. This is 1 rep. Count how many you can do in 1min and record your score.
1min of Push ups – There are 3 levels of Push ups that can be done. Level 1 – On all fours in a table top position, hands are placed on the floor directly under your shoulders. Lower your upper body down to the floor and push back up. That is counted as 1 rep. Level 2 – Again on all fours, yet this time you are leaning forward and placing more weight onto your arms. Your arms are directly under your shoulders and you lower your chest to the floor and push back up. Level 3 – This is an advanced Push up. You start in a high plank position, with your legs stretched out and your hands under your shoulders. Lower your whole body to the floor and push back up.
1min Sit ups – Lay down on your back and raise your knees. Breathe out and reach your hands to your knees for beginners or sit your body all the up up if you can. Breathe in and lower your back down to the floor. This is 1 rep. Record how many you can do in 1min.
Plank Test - Lying face down on the floor, brace your core (pull your belly button in) and raise your body onto your elbows and feet and hold this position for as long as you can. For beginners or intermediate exercises you can come up onto your elbows and knees. Hold this position whilst timing and record how long you could hold for.