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