Health Kickstart Challenge
Every 1-2 years we spend 8 weeks in a calorie deficit to trim down and get ready for summer. This is a great oppurtunity to reset your habits and establish new ones.
I encourage you to try it out and see if it improves your life (I am betting it will).
I have put together a plan for you to follow along with and modify as you see fit.
The examples provided will be based on a bed time of 9pm, wake time of 6am and a 2300 calorie diet but you can adjust as required.
The sample workouts provided are aimed at beginners. If you have been training a while I suggest you grab a program from HWPO Training
IMPORTANT: I am not a doctor or health professional. By taking part you acknowledge and agree to the Exercise Program Liability Acknowledgment. Please get your own advice and clearance before starting an exercise program.
Habits
- Sleep & Wake at Same Time Everyday
- Morning Sunlight
- Daily Weigh In
- 4-5 Exercise Days
- Log all Meals
- Favour Protein
- 3-4L Water Per Day
- No Alcohol
Protocol
6am
-
Wake up
6:15am
-
Sunlight in Eyes
7am
-
Exercise
Mon, Tue, Wed, Fri and Sat. Try to move on your days off as well.
8am
-
Cold Shower (1-2 min)
Even on your days off. This is a great way to start the day.
8:10am
-
Weigh In
8:15am
-
Shred Shake
10am
-
Snack
12pm
-
Lunch
1:30pm
-
Exercise Snack (3 min)
Mon, Tue, Wed and Fri
5pm
-
Dinner
5:30pm
-
Snack
7:45pm
-
Start Bedtime Routine
8:15pm
-
Bed
Try minimize screen time before bed. Read a book or listen to a podcast instead.