3-Month Fitness & Nutrition Course
Week 10
This week, we’re keeping the pressure on with our nutrition and exercises helping you achieve your maximum weight loss by the end of the course.
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Did you manage 5 A Day last week? If not, start tomorrow!
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Remember to keep tracking your meals, snacks and drinks each day
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Want to start running? Look online for your local Park Run
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Find an exercise buddy to help you stay motivated
Be proud of your progress – you’ve come a long way! Remember, habits are hard to change and people who make gradual, permanent changes over time will get the best long-term results.
Losing anything between 0.5kg to 2kg a week(1lb to 4lb) is fantastic work!
Remember! Keep watching your portion sizes, cooking healthy food at home, and switching to healthier meal, snack and drink alternatives to get you there.
The aim is to reach at least 180 minutes of physical activity this week. If you are lacking motivation, why not have some fun and exercise with a friend or mix it up with a new activity. Is there a sport you’ve always wanted to try?
Perhaps you could join a team?
Week 10 Tasks
STEP
1
Non-food rewards are a great way to keep you motivated without letting all your hard work slip!
When it comes to choosing your rewards, try something that will keep you on the road to success, not throw you off course.
Choosing non-food rewards may also help break the habit of rewarding yourself with food or drink.
STEP 2
What motivates you to lose weight can vary from person to person.
But finding your motivation can involve identifying the reasons you want to lose weight, setting your expectations, and finding support
Often, people simply lack the motivation to get started or lose their motivation to keep going. Luckily, motivation is something you can work to increase
Health & Fitness Articles
HOW TO CREATE A SUSTAINABLE NUTRITION PLAN
It's time to create a nutrition plan that will help you reach your weight loss goal. But where do you start?
What are the basics of creating a nutrition plan?
This e-book will walk you through the steps of creating a plan that works for you and your lifestyle LONG TERM!
UNDERSTANDING NUTRITION BEYOND CALORIES
Understanding nutrition is a complex task that goes beyond merely counting calories. It's about balanced consumption of diverse nutrients, each vital to enhancing and sustaining your health
Understanding this will enable lifelong healthier choices to become instinctive, turning wellness into a way of life and a natural part of your daily routine.
MODERN LIFESTYLE HABITS THAT RUIN HEALTH
Despite raging conflicts and environmental crises, the 21st century has been the most peaceful and prosperous time in humanity’s history.
Perhaps a big part of this is modern medicine that makes us live longer and better lives and technology allowing our creative spirits to flourish in ways never seen before.
What can we do to make full use of this brave new world we are living in?
Dealing With Emotional Eating
The Fitness Mindset
Month 3 Workouts
The following 4 video workouts are also available on the Get Fit Today App, in the 'Workouts' tab.
These are optional workouts if you can't attend one of our sessions in the park, or if you're feeling really enthusiastic - in addition to our sessions.
These are all High Intensity Interval Training workouts which means they are shorter workouts but can really burn a lot of calories if you give it 100% effort.
HIIT Workout 1
HIIT Workout 2
HIIT Workout 3
HIIT Workout 4
TRAINING PLAN WEEK 10
We are on our way back down now, so rather than trying to hit 210 minutes of moderate intensity exercise this week, it's only 180 minutes (or 90 minutes of vigorous intensity)
How's that? 😁
Moderate Intensity
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brisk walking
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water aerobics
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riding a bike
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dancing
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pushing a lawn mower
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hiking
Vigorous Intensity
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jogging or running
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swimming fast
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cycling fast or on hills
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singles tennis
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football
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aerobics