Really excited about this year’s FFF Challenge. This challenge is going to make you feel great and hopefully you will want to keep the FFF healthy habits and make them your lifestyle. When exercise and eating well is just your way of life, it is effortless and you feel so much better that you would not want it any other way. That’s the best place to be in my opinion.

FIT FOR FEB Challenge Rules

For the month of February, you commit to:

Rule 1: 2 x 20 minute exercise per day.

Needs to be two different forms of exercise done for a minimum of 20 minutes, twice a day, so for example walking the dog in the morning and Pilates at lunchtime, 20 minute Shape Up Series Video and Pre Bedtime Yoga Stretch etc. Essentially getting you exercising twice a day.

Rule 2: Drink two litres of water per day.
This can include herbal teas, but not black tea or coffee, juice or squash. Best to have sips throughout the day. Avoid large amounts with meals.

Rule 3: Eat 6 portions of fruit and veg per day.

Don’t get too hung up on the size of what a portion is and measuring everything, but go with a portion being roughly a fist size. Tip: try having more vegetables than fruit, so a minimum of for 4 portions of veg and 2 portions of fruit.

Rule 4: Eat some protein with each meal or snack.

This does not need to be animal based. This is to help balance blood sugars and spikes in insulin. For example, have an apple or a banana with some almonds or a teaspoon of peanut or almond butter, crudites and hummus, Greek yoghurt and berries, eggs for breakfast, add some tofu cubes to your soup or chicken, swap normal pasta for lentil pasta, stir fry rice with an added egg and cashew nuts, toast with scrambled egg and mushrooms, avocado on toast with seeds and handful of nuts. Left over roast chicken with salad etc.

Rule 5: Gratitude practice and/or read 10 pages of an inspiring non-fiction book and/or listen to a podcast.

Gratitude practice = Every morning, think of 3 things you are grateful for the day ahead. Every night before bed, think of 3 different things you are grateful for that happened that day. Must be different things you are grateful for each day.

And/or reading 10 pages of a non-fiction book that aids a growth mindset  – eg. Awaken the Giant Within, Chimp Paradox, Manifest, The Comfort Book, Power of Now, The Slight Edge, Four Thousand Weeks, Solve For Happy. Can even be one that you have previously read. I will add a recommended reading list to the Membership.

Rule 6: Leave a 12 hour window from dinner to breakfast.

I.e. give your body a 12 hour rest from food overnight for a minimum of 12 hours. This is to help your body focus on cellular repair overnight, plus research is now showing that this is very beneficial for your gut microbiome and your immune system, making the gut barrier (which plays a role in the immune system) healthier and more efficient. Overnight fasts are also good for controlling insulin resistance.

Head over to the Membership Facebook Group to get more help and tips!

Let me know if you are in!! You are not too late to start. Commit for 28 days from the day you start! Any questions, please get in contact.

Good luck!

Liz x