Here is my Lifestyle Improvement Challenge, which is all about focusing on the key areas that help to promote a healthy lifestyle.
So I thought it would be fun to have a challenge based around a theme of an academy you are going to be learning about many aspects of creating a healthier lifestyle so my aim is to give you as much knowledge as I can.
I will refer to our challenge as a term and have created you a download booklet (opposite) which has details of all the subjects we are going to be covering and how you can score yourself at the beginning and at the end of this challenge. My aim for this is to simply help improve your lifestyle so you can improve your mental and physical health. As I always say “knowledge is power” I want to teach you ways to get the best results.
HOW IT WORKS
Firstly, download your training guide which has all the details of this challenge.
Then each day here on this page (you will see below), I will be posting up a workout and a lifestyle challenge for you to do on that day. I will be adding more days as we progress through the term.
The first lesson starts on Monday the 5th at 9am (GMT) which will be an exclusive brand new workout.
This will be on my YouTube Channel and I will be supplying you with the link on Monday morning.
Monday the 5th
Today we are going to work on your step count with a lovely uplifting workout, this is designed to also help reduce stress and anxiety. This workout will be live on Monday at 9am. I suggest you do this in the morning and in the afternoon to help get your step count up.
CLICK HERE FOR THE WORKOUT
My other challenge for you today, look at replacing any sugary snack for this: a small bowl of Greek natural yoghurt (if you are vegan then an non-dairy alternative) and top with some blueberries and a few pumpkin seeds.
Tuesday the 6th
The workout I have picked for you today is a 10 Minute Hiit (click here for the workout on Tuesday the 6th) I am going to suggest you do this in the morning and then later in the day.
CLICK HERE FOR THE WORKOUT
I would also like you to read this blog on the Benefits of Hydration (click here to read the blog on Tuesday the 6th ) and today, lets focus on drinking the recommending amount suggested in the blog.
CLICK HERE TO READ THE BLOG ON HYDRATION
Wednesday the 7th
Today’s workout is a walking one. You can either, if you have nice weather and it is safe to do so head outdoors, complete a 20 minute walk, or if you want to do an indoor walk with me then follow my fast paced calorie burning walking workout.
CLICK HERE FOR THE WORKOUT
My other challenge for you today is to have somewhere in your diet, one of the following foods which are all high in Vitamin C , as this is great for our immune system. The following foods are all good sources of this.
Strawberries, Red Pepper, Broccoli or Blueberries.
Thursday the 7th
I have two workouts that I would like you to do today. The first is my 11 minute standing abs as this is great for strengthening your core, not only will it help to give you great abs, it is also a great calorie and energy boosting workout. The next one is my 10 Minute Full Body Workout that will help to boost your metabolism.
CLICK HERE FOR WORKOUT ONE
CLICK HERE FOR WORKOUT TWO
OK so let’s also focus on your nutrition today. I would like you to eat one of the following foods that are high in Vitamin E , as this helps to keep our eyes, skin and heart healthy. The following foods are all great sources of Vitamin E:
Avocado, Sunflower Seeds, Almonds and Pine Nuts.
Friday the 9th
Today’s training session is a 20 Minute full body workout, this consists of 20 moves that work your entire body which makes this the perfect overall workout session.
CLICK HERE FOR THE WORKOUT
My other challenge for you today is to read the following blog on tips for healthy eating:
CLICK HERE TO READ THE BLOG
Saturday the 10th and Sunday the 11th
The Lifestyle Academy shuts for the weekend, but if you still want to do a workout,
I suggest this one for Saturday
CLICK HERE FOR THE WORKOUT
and this one for Sunday
CLICK HERE FOR THE WORKOUT
Monday the 12th
Today this is a 20 Minute Full Body Workout, in which and I show you two options for each move, high impact or low impact so you can adjust the workout to suit you.
CLICK HERE FOR THE WORKOUT
And my other challenge for you is to include any 2 of the following vegetables in your diet today.
Broccoli, Spinach, Carrots, Sweet Potato, Peppers, Tomatoes, Cauliflower, Butternut Squash
Tuesday the 13th
Today we are going to do a 7 Minute Workout that is AMAZING for your abs and core. I am going to suggest you do this twice today, ideally first thing in the morning then again just before lunch.
CLICK HERE FOR THE WORKOUT
My other challenge for you today is to make my Rainbow Jewelled Rice Recipe, this tastes as good as it looks.
CLICK HERE FOR THE RECIPE
Wednesday the 14th
Today we are going to do a fun workout which is my “Feel Fabulous for Summer” workout and I am going to suggest you do this in the morning then also I would like you to do a 10 minute walk in the afternoon.
CLICK HERE FOR THE WORKOUT
Today let’s aim to get top marks for our water intake, by aiming to drink 8 glasses of water throughout the day.
Thursday the 15th
Let’s go for an Indoor Walk today and add in some full body sculpting moves. Also we are nearly halfway through this challenge, so I hope you are starting to feel all the benefits.
CLICK HERE FOR THE WORKOUT
My other challenge for you is to read my blog on “How to Sleep Better” because this is an area that truly helps our health and wellbeing.
CLICK HERE TO READ THE BLOG
FRIDAY the 16th
Today’s workout session for you is a low impact cardio routine this takes just 15 minutes and it is ticks every box when it comes to getting fit and healthy.
CLICK HERE FOR THE WORKOUT
Then my other challenge is to make sure you have some Vitamin K in your diet today. By simply having one of the following food choices as these are all high in Vitamin K as this helps to keep our bones strong and our blood healthy.
Broccoli, Cabbage, Spinach, Prunes, Grapes
Saturday the 17th and Sunday the 18th
The Lifestyle Academy shuts for the weekend, but if you still want to do a workout,
I suggest this one for Saturday
CLICK HERE FOR THE WORKOUT
and this one for Sunday
CLICK HERE FOR THE WORKOUT
I will see you back here on Monday for a brand new exclusive workout.
Monday the 19th
Today’s workout is a 15 Minute investment in your future health. I am pretty sure you will enjoy this one which will be live at 9am on Monday morning
CLICK HERE FOR THE WORKOUT
My other challenge for you today is have a go at making this easy and delicious snack
CLICK HERE FOR THE RECIPE
Tuesday the 20th
My workout for you today is a total body 7 minute HiiT workout, I am going to suggest you do this twice today. Ideally in the morning then at lunchtime.
CLICK HERE FOR THE WORKOUT
My other challenge for you today is to have your 8 glasses of water today and get super creative with one of your glasses by adding some of your favorite fruit in it. Then of course you could take a picture and share on social media.
Wednesday the 21st
Today is a one hit wonder with my 20 minute full body workout
CLICK HERE FOR THE WORKOUT
My other challenge for you today is to get some Vitamin D which you can get from the sun as well as the following foods so please include one of these in your diet today. The reason our body needs Vitamin D is that it helps with the absorption of calcium which is crucial for looking after our bone health to prevent osteoporosis.
Mushrooms, Egg Yolk, Salmon, Tinned Tuna
Thursday the 22nd
Today I have picked you two workouts one to work your core which is just 8 minutes, then follow on with my 5 minute leg workout.
CLICK HERE FOR WORKOUT ONE
CLICK HERE FOR WORKOUT TWO
My other challenge for you today is have a go at making this easy and delicious s pizza
WATCH THE RECIPE HERE
Friday the 21st
Today you and I are going on 2 adventure workouts in which we have to climb a mountain, the first is through the snow, then the 2nd is through the spring meadows.
CLICK HERE FOR THE SNOW MOUNTAIN WORKOUT
CLICK HERE FOR THE SPRING MEADOW WORKOUT
My other challenge for you today is to have somewhere in your diet, one of the following foods which are all high in vitamin B which helps your body produce energy. (there are actually 8 B vitamins, which are, B1, B2, B3, B5, B6, B7 and B8 – and these are referred to as B complex vitamins)
Salmon, Leafy Greens, Chickpeas, Edamame Beans, Lentils, Yoghurt, Sunflower Seeds,
Saturday the 24th and
Sunday the 25th
The Lifestyle Academy shuts for the weekend, but if you still want to do a workout
I suggest this one for Saturday
CLICK HERE FOR THE WORKOUT
and this on for Sunday
CLICK HERE FOR THE WORKOUT
Monday the 26th
Today’s workout is a 7 Minute Upper Body Sculpt Workout that not only tones your arms, back and shoulders but also gets your step count up. This will be live at 9am on Monday morning
CLICK HERE FOR THE WORKOUT
My other challenge for you today is have a go at making this easy and delicious lunch or dinner
CLICK HERE FOR THE RECIPE
Tuesday the 27th
Today I am going to suggest 2 workouts, the first one is a Cardio Ab routine just 7 minutes, then the second one is a 7 minute Glute and leg workout.
CLICK HERE FOR WORKOUT ONE
CLICK HERE FOR WORKOUT TWO
My other challenge for you today is focus on getting some Calcium in your diet as this is helps to look after our bones and teeth. Any of the following foods are a good source.
Yoghurt, Sesame-Seeds, Almonds, Figs , Spinach, Rhubarb
Wednesday the 28th
Today’s workout is an Indoor Walk – and guess what you get to pick which one, as I am going to give you the link to a list of 6 different ones , so you pick the one you want to do
CLICK HERE FOR THE LINK TO THE PLAYLIST
My other challenge for you today is have is to focus on on having some Vitamin A in your diet today – which is a key nutrient for healthy skin, eyes and also your immune system. Any of the following foods are a good source of this.
Carrots, Sweet Potato, Eggs, Broccoli, Mango, Dried Apricots, Red Bell Peppers
Thursday the 29th
Today’s workout is a slightly longer one which is a 30 Minute Cardio Interval and Tone Workout
CLICK HERE FOR THE WORKOUT
My other challenge for you today is to go bright in your diet and see how many colours of the rainbow you can eat today. Because having a variation of colours will help to increase your intake of different nutrients. So go bright and here are some ideas for you.
Blue – blueberries, Red -tomatoes, Yellow – pepper, Green -peas, White – cauliflower, Orange – carrots, Brown – mushrooms.
Friday the 30th
Today we are going to do a 7 Minute Get Summer Ready workout and I suggest you do this twice today, once in the morning then once at lunchtime
CLICK HERE FOR WORKOUT
My other challenge for you today have a go at making this easy and tasty smoothie bowl.
CLICK HERE FOR THE RECIPE
Saturday the 1st
As this is the last weekend of the Challenge I am going to suggest that today you do my Indoor Cardio and Tone.
CLICK HERE FOR THE WORKOUT
Sunday the 2nd
Today I would like you to redo your score in your Lifestyle Academy Booklet and hopefully if you have stuck to the course you will see that your score has increased.
Do share with me on social media how you have got on.
And then Sunday Morning at 10am (gmt) I will announce my new Challenge for you. And of course you can still do a workout which today I will suggest this Arms and Abs Workout.
CLICK HERE FOR THE WORKOUT
