21 Day Kickstarter Challenge: Move More and Eat Well

11 February 2021

This is a 21 day kickstarter designed by Tanya, our fitness instructor. You’ll find links to the workouts, recipes and meditations she used, as well as some of her own personal reflections. All workouts are low impact so are suitable for beginners as well as more experienced members.

You are welcome to use this kickstarter for yourself. Please remember to tick ‘completed’ at the end of all your achievements so we know to include it within your weekly motivational emails!

A Progression Challenge will be coming soon.

General Tips

• Try and find a set time each day for workouts and meditations. This will help you maintain the habit. I do early morning workouts and evening meditation, but do what works for you
• Use the planner to keep track of your progress and how you are feeling each day. This will be helpful to look back on, as well as keep you motivated during the kickstarter.
• Make sure you have rest days! And don’t worry if you fall off the wagon one day. Just pick up where you left off.

Day 1

Workout

Kettle bell all over body workout. Two weights needed – these can be tin cans or water bottles.

Food

• Breakfast: Green Smoothie with a scoop of protein added
  
• Lunch: Poached Eggs on seeded bread (optional-smashed Avocado)
  
• Main Meal: Cajun chicken with green veg with portion control (not overloaded)
  
• Snacking on fruit, veg, nuts
  
• Lots of water

Meditation

Yoga Breath Work

Note: If your body tells you you’re hungry, eat! This is about nourishment, not deprivation.

Day 2

Workout

14 minute core workout. Weight needed, tin cans or water bottles can be used.

Food

• Breakfast: Green Smoothie with a scoop of protein added
• Lunch: Poached Eggs
  
• Main Meal: Fish Pie
• 2/3pm: Handful of nuts and handful of grapes

Meditation

Motivation when you Feel Unmotivated

Note: Swapping snacks from junk food to healthy can be hard. Although our body absolutely needs sugar to survive, it’s good to use healthier sources of sugars things like: natural honey, fruits, milk, natural yogurt, and oats.

Day 3

Workout

Booty Burn/Glute burn (30mins)

Food

• Breakfast: Green Smoothie with a scoop of protein added
  
• Snack: Banana and hand full of nuts
• Lunch: Poached Eggs on toast with Smashed Avocado
  
• Snack: Apple and Peanut Butter
  
• Main meal: Homemade Fish Cakes and Wedges
  

Meditation

To Support Making Healthy Food Choices

Note: When my motivation drops, which is common at the start of a kickstarter, it helps to remember WHAT I am wanting to achieve - which is drop body fat, increase muscle tone, and support my mental health. My WHY is to challenge myself mentally to not eat junk food and see an excellent change as well as imbed some new healthy habits.

Day 4

Sunday - Rest Day. If this falls on a different day for you then just carry on and do day 5. Just remember each week we have 1 complete day of rest! This is as important as doing the workouts!

Day 5

Workout

Kettlebells – with 6kg weights.

Food

• Breakfast: Green Smoothie with a scoop of protein added
  
• Lunch: Poached eggs or scrambled egg
  
• Main Meal: Chicken Casserole
• Snack: Apple and Peanut Butter
  
• Snack: Carrot/Cucumber and Hummus Dip
  

Meditation

Silent meditation with Bell

Note: My need for water has overtaken my want for snacks which has surprised me. I’ve switched one unhealthy habit for a more positive one. Now to keep it going. Energy level is brilliant. Even with the early starts (another positive habit formed).