Week 5 of the 9-Week Challenge

Welcome to Week 5, more than half way there!

Making it personal

I don’t know about you, but I’m forgetful. I don’t have much discipline. One of my favourite sayings about health and fitness is “the good plan you follow is better than the perfect one you don’t.”

Doing something is better than nothing, and it all adds up over time. It’s all grains of sand in the bucket.

I rely on having physical things in front of me to remind me (hello 1L waterbottle!), or have reminders in my phone.

Your mission – think of one thing you can use. What’s a tool or device you can use? An app as a reminder? Hanging your suspension trainer in front of the door?

Eat some vegetables with lunch

I don’t think I need to write anything about vegetables being good for you. You already know that. This is just a reminder to have some.

Cooked vs. uncooked?

There is conflicting research about this. Cooking releases some nutrients. It destroys others.

Eat those vegemite sandwhiches if you must… but add at least one vegetable to it.

Grab a carrot. Eat some cucumber. Don’t make it tricky.

Daily movement

You’re walking 10-minutes every day? Good.

But, if you’re sitting in the car or couch for 2 hours, all the walking in the world isn’t going to undo this. Sitting is the new smoking.

Make a point of stretching, even if it’s for 10 seconds, when you get up. My recommendations? A hip-flexor stretch (lunge), or standing quads (drivers) stretch.

Can’t remember to do this? See the first point at the top of this post.


Strength. We’ve now added in a new progression for all areas. Remember, unless you are finding your current progression easy you should stick with it. You will get way more benefit sticking with an easy exercise than doing a harder one with poor form and not finishing it.

TIP: If you move to a harder progression and can do the first few sets okay, then last couple are too hard, that’s okay. Finish off the number of sets with an easier progression.

Strength-Endurance. Complete the exercises in any order you like, with as many breaks as you like. Just complete them in your own time. Sounds easy, doesn’t it?!

Endurance. The Medium option has progressed slightly, with shorter rest breaks. The High Intensity Interval Training (HIIT) now has an addition 2 x 100m runs… and there’s the equivalent timings too


So, what are you waiting for? Get out there, and do the easiest option! It’s better than sitting on the couch…

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