Week 2!

Rememeber – it isn’t about rushing through it all in one day, take some time to plan your week to include the challenge and workouts.

4 Week Transformation Challenge

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Welcome to week 2 of the four week challenge. 

At this stage, you’ll have done two workouts – complete one challenge – and learned from two guides.

Need something check something from last week? Click Here!

You’re doing great!

If you have any questions – you can email me, [email protected] 

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This Weeks Workouts!

There’s no set limit to how many times you do these workouts – there’s two workouts so feel free to do each one twice.

Example Week of Workouts - Feel free to use it!

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Workout 3
Workout 4
Rest Day (walk)
Workout 1
Workout 2
Rest Day (walk)
Workout 4

Workout 3

  • Home Workout

Sets: 3 | Reps: 40's | Rest: 35's

Rest for 30 seconds between exercises and 35 seconds between sets.
Do these as a circuit.

Workout 4

  • Home Workout

Sets: 3 | Reps: 40's | Rest: 35's

Rest for 30 seconds between exercises and 35 seconds between sets!
Do these as a circuit.

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I will get back to you as soon as possible!

This Week Guides

A Road to Improvement

  • Eat Your Vegetables
  • Arrange your Kitchen

Simple enough task, right?

If you're currently eating 3-4 portions of vegetables per day that great! If you aren't don't worry, now is your chance to start.

If weightloss is your goal, a good exercise is taking carb portions like bread/rice/pasta, halving them and replacing that portion with a colorful mix of vegetables. 

Aim to have 3-4 different vegetables a day between each meal. 

Ideally, you'll have purple/red/orrange/green & white vegetables each day to get a varied nutrition profile from each.

Some examples are onion, red bell pepper, brocolli, carrots and purple cabbage.

Making thing things like pasta salad make this a lot easier, as you can add tomatoes, onion, peppers, cucumber, pickles, lettuce, sweetcorn, other leafy greens and veg that you like. It's easy to make a lot, and its quite filling.

If salad isn't your thing, try to break up your carb portions of rice/pasta/bread and swap out half of that portion for veg that you do like. You'll be more full and get more nutrients! 

Carbs aren't inherently bad, no food is "bad". We just tend to overeat them, leading to too many calories and sometimes weight gain.
Reducing carbs by adding vegetables is a great way to stay full, keep them in your diet and reduce calories while increasing meal nutrition.

Most of us eat the same meals week in week out, sometimes even on the same nights. There's a convenience to having a somewhat structured plan. 

You can make life much easier if you plan out two weeks of meals (from Monday to Sunday x 2), and two weeks of shopping for those meals.
You only need to shop for one week at a time, or multiple days, but you'll have a premade ingredient list each time, making it much easier.

There is definitely apps/websites that can help with the above process, I don't use any myself so have no recomendations, but if you find something and aren't sure, feel free to send me a link.

Sit down and in whatever format you like, decide what you'd like to eat for breakfast/snack/lunch/snack/dinner - unless you prefer something like meal 1/2/3/4, name them, then list the ingredients underneath. You may not need to buy them each week, like seasonings.

Do this once and you can save yourself a lot of time. You're also much less likely to pick up foods you don't need. - The high calorie, low nutrition foods.
If you have a partner/kids you'll have to take some of their preferences into account, but if they don't like certain vegetables or fruit, don't let that limit your choices. 

You can always add more to your meal.

After a couple of weeks, review your menu if you have too much food left over. 

If you’re really unsure of what to eat to reach your goals, you can get a customised 17 Page Nutrition Guide that gives a list of examples of protein, fats and carbs as well as meal examples.

It shows you how much to eat based on hard portions calculated from your weight, age, height and more importantly, your goals, as well as taking into account your nutritional preferences and activity.

You can check that out here: 

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I will get back to you as soon as possible!

If you’re struggling with nutrition, having a list of recipes can help.
All our recipe packs contain shopping lists and template meal plans.

This Weeks Challenge!

Something new.

  • Step 1
  • Step 2

Pick a mountain or hill that's close to you. Or if you prefer it can be a forest. 
Just make sure that it's more than 5km.

You can use an app like AllTrails (Link) to specify how long you'd like to walk for and to find somewhere close by.
Ask a friend or partner and make a plan!

Grab a friend, or your kids, or your partner, or your dog (or your neighbors dog), pick a day, and go.

Don't overthink it. Bring a backpack with some water and some snacks  and go for a long walk. 

If you want to be a bit more adventurous, look at bigger distances like 10km. If you have kid that may not work, it's better if you can include them.

Why this challenge? Well, because it's more than likely something you haven't done in a while. It will clear your head, and its more interesting to get outdoors than it is to sit in for a weekend or stroll through town.

Unfortunately with COVID restrictions this may not be an option currently, so try to map out a long route within your travel restrictions and go for a long walk within there.
If you’re lucky enough to live close to a wooded area or forest, make the most of it! The All Trails app can also find routes / forests / hill walks within a specific radius, so you may find somewhere near by!

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Time To Check in: Fill out this form on day 14!

Set a Goal for this week:

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Time to Check In!

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