Last Week In January – Your 7 Day Guide

I get a little worried around this time of the year that people are going to start losing their motivation to eat well, train consistently, and do everything they can to improve their health.

After all, it’s been nearly a month since most people “got serious” about getting back in shape, and if they aren’t attending their training sessions on a regular basis or doing their workouts at home or at the gym, they probably didn’t get very far – so they end up quitting.

So that’s why I continue to publish the 7-day guideline to the week ahead…to help you stay on track with your lifestyle changes and workouts.

Here’s what you need to do this week.. ( Click this link or read on below.

Day 1 – Workout Day- In this workout, make an extra effort to focus on the muscles contracting during each exercise. Don’t just go through the motions. Stick to the tempo. Focus on perfect form in every exercise and ask one of our trainers if you have any questions about technique.


Do each of the following exercises for 30 seconds

Press-Up & Row
Wide to Narrow Squat
Kneel Down / Stand Up – Arm in front ( hold a small weight if you can )
Reverse Curls
Reverse Lunge / Wide Row

Repeat for 3 – 4 sets and remember to stretch out afterwards.

Day 2 – 30 minutes of activity. And nip out to the sports shop to get a Stability ball for home, if you don’t have one already. This will help you get some at-home workouts done if you can’t make it to the gym. They’re great fun to use and also even just sitting on one will help improve your posture so maybe swap the dining chair for a ball?

Day 3 – Workout Day. Make sure you do some interval training, maybe join us for a Metabolic Effect class or get out there and do some short sprints. (Remember if you’re not at this level make your intervals work with your body. It’s important to be safe and listen to your body BUT don’t make this your excuse not to try just that little bit harder.)

Day 4 – Rest Day – Long bath / massage / swim / hot tub ( if you have one!) but take that time out and empty your mind. Trust me – it’s worth it.

Day 5 – Workout Day. Go to your usual class / gym session and pop into the shops on your way and buy some new new or different veggie to try for supper.

Day 6 – 30 minutes activity. And check in with a member of your social support group.

After that, commit to helping someone else you know achieve fat loss success. Send them a copy of this newsletter and recommend that they subscribe themselves or tell them about our 6 Week challenge which starts next week – there is still time for them to book on and raise some money for St Catherine’s Hospice at the same time.
Become part of their social support network. With your experience, you will be able to help them achieve success faster, and avoid common stumbling blocks.

Day 7 – 30 minutes of activity. Plan, shop, prepare. – Remember the drill……

Consistency, consistency, consistency. And then get advanced,