Week 3 of the 9-Week Challenge

Welcome to week three of the 9-Week Challenge. So what’s new?

Making it personal

You’re busy. You have small children that you can’t leave alone. You have an unpredictable schedule. I get it. The good news is you don’t need to set aside an hour a day for exercise to get a good, or even great, level of fitness.

You can work exercise into your everyday life so it takes no time. Your goal for this week is to brainstorm, and come up with (at least) one way you can work exercise into what you’re already doing.

Drink 1L of water every day

I’m not going to go into the health benefits of staying hydrated. You already know them. So why don’t we do it?

Your goal is 1L of water. Doesn’t sound hard, does it? You’ll be surprised.

Again, there is no need to cut back on anything else. If you want to drink 5 cups of coffee a day AND the 1L of water, go ahead. You might find yourself naturally cutting back anyway…



Strength. The options of Easy, Medium or Harder have gone. Now we have numbered progressions (1, 2 or 3). If you don’t find Level 1 EASY or feel like you haven’t MASTERED the technique, stay on it. Our priority of work is technique, then consistency, then intensity. The new exercises are here.

Strength-Endurance. Looks simple doesn’t it. Lunge. Rest if needed. Do a couple of push-ups. Repeat. Go for 100m. Take as long as you need… but stop if the clock hits 20mins.

Endurance. You have Easy, Medium or Hard to choose from. An increase in the jogging time in Medium, and there’s more progression in the Hard HIIT program.

*** If you are at all intimidated by the level you *think* you should be doing, and this is a barrier to you getting out there… just do the easy one. You will benefit more by going for a 20min walk than thinking about doing a Medium or Hard session.

Daily Movement

Move for 10 minutes EVERY non-workout day… and stretch. Just one bit. For a few seconds.

You know there’s at least one stretch you should be doing. That stiff back. That tight shoulder. That sore hip.

Is one stretch of a few seconds enough? Not really. But it’s better than nothing. The goal here is to just get started… and I know that if you just start you’ll do more anyway!

So go ahead… write down one way you’re going to fit exercise into your daily life, and the one stretch you’re going to do

5 FREE Fitness Apps that Will Help You Reach Your Fitness Goals ​

5 Free Fitness Apps that Will Help You Reach Your Goals

I’d be lying if I said a fitness app will make you leaner, stronger, or faster. It won’t. But there are some free fitness apps that will take the guess work out of what you’re doing. You’ll be able to reach your goals more quickly because you’ll have more clarity about your exercise and what you’re eating.

These are the top apps I recommend. Not just because they’re free, but because they each do a specific job: Continue reading “5 FREE Fitness Apps that Will Help You Reach Your Fitness Goals ​”

Why the #1 Change to Your Diet Should be a Food Diary

Why the No 1 Change to Your Diet Should be a Food Diary

One of the best pieces of advice about dieting was given to Alice in Wonderland by the Cheshire Cat.

Alice asked “Would you tell me, please, which way I ought to go from here?”

That depends a good deal on where you want to get to,” said the Cat.

Unless you know where you want to go, AND where you’re starting from, you might head completely in the wrong direction. Continue reading “Why the #1 Change to Your Diet Should be a Food Diary”

So What Will I Actually Do in the 9-Week Health & Fitness Challenge?

Whats Involved in the 9 Week Challenge for Travellers

This is the 9-week challenge that’s designed for people who have no access to a gym, equipment, or special ingredients… while having clingy kids and an unpredictable schedule.

But what will you specifically be doing? Here is what there’ll be each week: 

Identifying your goals and how to achieve them

Continue reading “So What Will I Actually Do in the 9-Week Health & Fitness Challenge?”

The ONLY Equipment You Need to Keep Fit While Travelling

The ONLY Equipment You Need to Keep Fit While Travelling

The good news is that you can work every muscle in your body without using any equipment. You can do exercises that use just your bodyweight…  and even adjust them to be either easier or more difficult.

The bad news is that unless you’re already strong enough to do chin-ups or pull-ups you won’t be able to work your upper back muscles.

Continue reading “The ONLY Equipment You Need to Keep Fit While Travelling”

Want to Get Fit While You’re Travelling? Join the 9-Week Challenge

A challenge is a great way to kickstart improvements in your health and fitness. But… most challenges aren’t suitable if you’re travelling. Workouts that need a lot of gym equipment. Diets that need special ingredients. A commercial kitchen to prepare meals.

This challenge starts next Monday, the 22nd October 2018.

Yes, it’s completely FREE

If you join you’ll find a challenge that understands your situation: 

You don’t need to be fit to get fit 

You haven’t exercised in a while? That’s fine. There will be options for all levels of fitness. This is all about getting started. 

You won’t need to go to a gym

You can go to a gym if you want… but you won’t need to. The whole point of this challenge is to provide you with the tools to exercise regardless of where you are.

You won’t need to fill your suitcase with gym equipment

You won’t need to lug around anything that’s big and bulky. No dumbbells, barbells, kettlebells, or benches. You’ll learn how to use your bodyweight to work your entire body… regardless of your skill level.

Depending on your starting point, there is one piece of equipment you need… the good news is it is the best thing you could buy. It gives the best value for exercises you can do per dollar spent, and it’s both small and light.

Clingy kids won’t be a problem

No, you don’t need to leave your family for an hour many times per week to get fit. This challenge is designed to fit into a busy travel schedule. A couple of short, sharp and shiny workouts. Ways to include exercise into your everyday life. I’ve been to a gym maybe 4-5 times in the past 2 years… and didn’t use any of their equipment (it was for a clean floor and air conditioning!).

No crazy meal planning or commercial kitchen required

You know you should be drinking water. You know that fruit, vegetables, protein and healthy fats are good for you. This challenge will focus on including more of these things in your diet, but… how you do it will be your choice.

You won’t NEED to give up anything (you will probably WANT to)

We’re not asking you to give up anything. Why? Because breaking habits are tough. You know what’s easier? Starting good habits. They’ll crowd out the bad ones anyway. Plus… life’s too short to give up everything you enjoy.

You’ll be with other people who know exactly what you’re going through

Want to know some great hints and tips for keeping motivated? Fitting exercise into a busy schedule? Low fuss meal ideas? Join the Keeping Fit & Healthy On The Road Facebook Group. It’s designed to be a supportive community of people who are travelling and want to keep fit and active.

Join the Keeping Fit and Healthy While Travelling Facebook Group

This is not about exercising and eating well for 9-weeks. It’s about developing habits that are sustainable long-term. It’s about learning how to fit activity into your day.

Find out what you’ll actually do in the challenge here

If you’re in… click the big blue button!