Week 9 means we are into the final month of this course.  As we done earlier in the course, now is another chance to spend a few moments and look back on what you have achieved so far:

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1.  How are you feeling generally about your progress over the past 8 weeks?

2.  How do you feel in your clothes now?

3.  Do you have more energy than 3 months ago?

4.  Are you more active?

5.  Have your eating habits changed?

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This course is not only about weight loss, but also about creating long lasting healthy habits and we're hoping that by now, if you have been reading all of the weekly e-books, watching the videos and following the exercise and nutrition plan you should have an entirely new outlook on how you live.  

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This week we are going to focus a little more on healthy eating, starting with learning how to read a food label and the importance of getting your 5-a-day!  This is so important when it comes to overall health and nutrition - more on that below

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Task 1

We are sticking to 210 minutes of exercise this week - don't forget it needs to be moderate intensity, so something that gets you out of breath!  Over the next few weeks, we will be reducing this slowly back to the normal levels of 150 minutes (but not quite yet!)

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Task 2

I want you to have a think about where you started, where you are now and where you want to be in a months time and set yourself a NEW end of course goal, and send this to me on WhatsApp.

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Task 3

Finally, your calories and macros have been set for the next few weeks so try to stick to them too.