Get Healthy Challenge – Week 1 Overview

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GET HEALTHY CHALLENGE – WEEK 1

Eat Fit:

Removing sugars

  • Don’t add any sweeteners to your meals or beverages
  • Sweets – lollies, ice cream etc
  • Baked goods – cookies, cakes, doughnuts etc
  • Soft Drinks and cordials

Be prepared for some side effects, it’s perfectly normal, it’s just your body getting rid of the sugars and toxins within your system.

Add Protein and healthy fats.

You want to make sure you are eating protein with every meal. It takes a lot of energy from the body to break down protein this then boosts your metabolism. It also stabilises blood sugars, reduces cravings and keeps you fuller for longer.

Lean protein includes: Eggs, seafood and fish, lean red meat, poultry – chicken, turkey, kangaroo, whey protein powder, beans and legumes, hummus, nuts and seeds

Good fats are vital for good health and wellbeing. They make hormones, protect organs and reduce inflammation. You want to get your fat intake mainly from unsaturated fats. Eating foods rich in Monounsaturated fats improves blood cholesterol levels, which can decrease the risk of heart disease, also regulates insulin levels and controls blood sugars. Polyunsaturated fats (including omega 3s and omega 6s) are found mainly in plant based foods and oils these fats improves cholesterol levels, decreasing the risk of heart disease and type 2 diabetes. 

Healthy fats includes: Oily fish, flaxseed, egg yolks, walnuts and dark leafy green veggies to get your omega 3s. Extra virgin olive oil, avocado and coconut oil  

 

Think Fit:

Design your life – You are the director of your own life story.

So what is it do you want from your life? A vision board is a great way of getting really clear on what you want out of life. Collect pictures, words, phrases from the internet, magazines or/and newspapers and put them into a scrapbook or a board to hang up on the wall. What you collect should represent your ideal life and who you want to be as a person or you can direct it for just the 6 weeks of the challenge and what you want to achieve within these 6 weeks.

You can #GHCvisionboard on Instagram and we can all get inspired and motivated off one another.

 

Be Fit:

The first workout you are going to do is a fitness test to see what your current fitness levels are – this way you can repeat the test at the end of the 6 weeks and see how much stronger and fitter you have become. Perform each exercise for 60 seconds with a 30 second rest in between to prepare for the next exercise. With each exercise you should be trying to get in as many as possible while maintaining proper form.

The fitness test –

  • Push ups (knees or toes – just make a note of which one you do)
  • Squat
  • Floor burpees
  • Plank hold (as long as possible)

Each week I will be posting up 3 workouts Monday, Wednesday and Friday. You want to make sure that you are pushing yourself with each workout and trying your absolute best.

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