I am so happy you are here - this is all very important, so take your time to read through -

WHAT IS THIS AND WHY IS IT DIFFERENT TO YOUR NORMAL "NUTRITION CHALLENGES?"

Through all the people I have met through The Movement in the nearly 10 years we have been open, there has been one very consistent fact -

FAD DIETS ARE NOT SUSTAINABLE.

There is NO weight loss hacks. Every time you adopt a new "shortcut" to try and cheat your way through, you are wasting valuable time that you could be using to focus on things that ACTUALLY work. Sure, there are amazing nutritional strategies and well supported supplements out there, but those should be adopted only after you have the basics nailed down.

Best supplement? Vegetables. Best energy booster? Sleep. Best "toning" exercise?

Resistant and Functional Training Methods. No secrets.

So, over the next 8 weeks I am going to hold you ACCOUNTABLE to some great new habits that I want you to take beyond this challenge - we could call this a "let's set you up for life challenge."

These habits could be new or they could be something you do every now and then. Lets make them consistent behaviours so you can live your BEST life *These challenge is tailored to YOU. If there are habits we need to slightly change so they are achievable to you..we can! The habits are:

  • Starting your day with a hot lemon water.This helps to get the digestive juices flowing and stimulates the liver to produce bile. If for someone you can not have warm lemon water thats ok - we will replace yours with a warm water or specific tea.

  • Eat every main meal at the table - mindfully and slowly. Why? It takes about 20 minutes for your body’s satiety signals to kick in. Slow eating gives the system time to work, allowing you to better sense when you’ve had enough.When you slow down, and really try to saver your meal, you tend to feel satisfied with less, and feel less “deprived.

  • Track your meals. If you have been over eating or under eating for too long your body no longer knows how much it needs to work at its optimal level. By looking at things like; how much you exercise and what you do for a living we can start to re train our bodies to know how much is enough. Over the next 8 weeks as you track your foods I want you take note of when you are hungry and what that feels like. We will be looking at eating mostly whole foods, we will minimise processed foods and we will ensure we are eating 3-5 meals a day.

  • Keep hydrated. How much water you need will depend on a range of factors, like age, weight, health status, and activity level, to name a few. If you’re small and sedentary, you might need less than 3 litres. If you’re in a larger body and also exercise in a hot humid environment, you’ll need more but as a general rule we are going to aim for 2.5-3 litres a day.

  • No caffeine after midday. Having caffeine after midday starts to affect your sleep, and sleep in one of our main priorities (and is another habit we will be checking off daily.)

  • Ensure you are exercising enough to reach your fitness and health goals.

  • Increase the positive self talk in your head and improve your outlook on life. This is important because we don't just want to look good, we want to feel good too! Our body performs at its best when its calm, happy and well nourished! Learning to breath and journal seems like a small task but they can have a significant impact on your mental health.

  • Weekly Measurements - You have all probably seen a post of mine that bangs on about weight being just data. Thats true, its a piece of data that tells us what is happening when you eat, drink and live in a certain way! Throughout this challenge you are going to get to know your body really well.

FREEDOM MEALS

These meals are your times to choose WHATEVER you feel like eating. Go out for dinner, grab takeaway and enjoy yourself. These are two meals throughout the week Why> To keep you sane. To keep you enjoying life. To ensure you want to follow this lifestyle ongoing. And, we don’t want to be in a calorie deficit all week! It’s actually good for our metabolism to up the calories on 1 or 2 days of the week! So, enjoy.

ALCOHOL

If you truly want to help detoxify your body and gain the best benefits possible in regards to weight loss too, the less alcohol the better! SO - If we really want to do this well - let’s cut it out for 8 weeks. However, a couple of drinks over the weekend won't totally ruin your weight loss progress. We have to live life after all and enjoy it! Once again, my goal is to teach you a way of eating and drinking that reflects normal life and most of us love to enjoy a few glasses of wine

Tip: Opt for spirits with soda water and lemon or lime or next best, wine. I would always only have 1-2 wines max though, then move on to spirits for those nights that you just can’t help having more than 2 drinks (like a party… we all know it happens!) Avoid: Beer, cider, tonic water (unless it's zero sugar) and cocktails - they're all very high in sugar!

COMMUNITY

The easiest way to really enjoy the 8 week Accountability Challenge is to be part of the tribe. In the app you will see our community forum - this forum is for you to ask questions, share wins and losses, and be vulnerable with any challenges you are facing. As a team commitment I would like to ask you to not share anyone else challenges with the outside world - that forum is our safe place and I want people to feel comfortable to share.

SOME SCIENCE AND NOW WHAT

Macronutrients are nutrients that people regularly require in large quantities to provide their body with energy to perform bodily functions and daily activities.

Most often, macronutrients simply refer to proteins, carbohydrates, and fats, Macronutrients provide the body with energy, help prevent disease, and allow the body to function correctly.When it comes to nutrients, there are two main categories to consider: macronutrients and micronutrients.

Most of the body’s energy and calories come from macronutrients. Each type of macronutrient has its own benefits and purpose in maintaining a healthy body. The exact amount of each macronutrient a person requires may vary based on individual factors such as weight, age, and preexisting health conditions.

So - I need to get to know you.

Hopefully when you signed up you completed the sign up form (if you didn’t please let me know as soon as possible so I can gather the information to calculate your macro nutrients.) From here I will update your app with your starting macro goals. These numbers help you to understand portion control and to understand what is needed to fuel your body! I don't want you to have to track your meals for the rest of your life..however tracking while you are on the challenge is a GREAT way to learn.

Then we need to link your Myfitnesspal with your Everfit app - follow these instructions to link them up! while you are in the app integration of the Everfit app please link app any apps that apply to you (apple health, watches etc) the more data we can get the better!

Then - get to know the app, get to know myfitnesspal. We start on OFFICIALLY on the 2nd June. I am now your personal coach for the next 8 weeks. Use me as much as possible to help you get started and make the most out of these 8 weeks!

I will be dropping some more information into the app - so make sure you have notifications turned on!

My last advice before you start to look around - the more you put into this, the more you are going to get out of it! Ask, learn, be open and find a way to make this a new way of being! I have had clients have HUGE success through this challenge - and the reason why they had that…they were ALL IN!

LETS GO!

Love Shelbs x