28-Day Challenge: Week 1 | sheerluxe.com
It's all too easy to fall into bad habits so the #SL28DayChallenge is here to help you set new ones. Join us and get involved with SheerLuxe’s brand-new health and fitness initiative, with Fitness Influencer, Karly Arber and top nutritionist, Rosie Millen. Jam-packed with nutritional advice, handy tricks and a weekly exercise regime, it's guaranteed to help you manage and improve your individual physical and mental wellbeing, while having fun at the same time.
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FITNESS

Beginner: 30sec Active / 30sec Rest
Advanced: 30sec Active / 15sec Rest
1. Squat & crunch
2. Squat jumps
3. Reverse lunge knee up
4. Diagonal mountain climbers
5. Bicycle crunches

Complete 4 rounds with a 60 second rest between each round.

NUTRITION

Try & eat only whole foods today - vegetables, fruit, legumes, wholegrains & natural dairy. These will all fill you with essential nutrients as well as keeping you feeling fuller for longer.

WELLNESS

Kick-start day one by spending 10 minutes meditating. Not only will it refocus your min and put you into a more positive state, it will keep feelings of anxiety and stress at bay so you're fully prepared to take on the challenge.

FITNESS

20 minute run

NUTRITION

Make sure your post workout meals today are protein rich. Look to good sources of protein like chicken breast, tuna, salmon & chickpeas. Eating these types of foods will stimulate muscle protein synthesis, improve recovery and enhance performance during your next workout.

WELLNESS

Don't use social media after 8pm tonight. It's proven that social media late at night not only affects your sleep and body clock, it also causes you to feel more tired when you wake up. So put the phone down and take some time out to focus on other things - you'll soon reap the benefits.

FITNESS

Beginner: 30sec Active / 30sec Rest
Advanced: 30sec Active / 15sec Rest
1. Push ups
2. Plank twists
3. Tricep dips
4. Jack knife sit-ups
5. Ankle touches

Complete 4 rounds with a 60 second rest between each round.

NUTRITION

Try a protein smoothie within 30 mins of finishing your workout. As we've said before protein enhances your performance and keeps you feeling full for longer so you're less likely to reach for the snacks. 
WELLNESS
Add some epsom bath salts to your bath so the skin can absorb the magnesium directly into the bloodstream and muscles. Magnesium is a major muscle relaxer and 50% of the population are deficient in it, so make sure you're upping your intake for both your physical and mental wellbeing.

FITNESS

30 minute swim, cycle or run

NUTRITION

Eat a rainbow diet: Try to get in 8-10 portions of vegetables in today. The more colourful the better as this proves there is essential vitamins and nutrients inside. Vegetables are aso packed with nourishing antioxidants which protect our heart against disease and keep our general health and wellbeing at an optimum level.

WELLNESS

While you're taking on this challenge, your body will lose more water through breathing, sweating and digestion of a new diet. It's important to rehydrate by drinking at least 2 litres of water today, and also by eating foods that contain water, too.

FITNESS

Beginner: 30sec Active / 30sec Rest
Advanced: 30sec Active / 15sec Rest
1. Sumo squats
2. Sumo squat pulses
3. Curtseys alternate legs
4. Donkey kicks
5. Fire hydrants
 
Complete 4 rounds with a 60 second rest between each round.

NUTRITION

Don't eat takeaway or have food delivered this weekend - instead make a healthier version of your favourites at home by incoprorating more vegetables and colourful foods. And if you're eating out, enjoy it - but choose a healthier option off the menu, remember, it'll be worth it in the long-run.

WELLNESS

Write down 5 achievements you're proud of this week. This will re-inforce why you're taking on this challenge and remind you to stick to the plan. Plus, it's a great way of showing yourself how well you've achieved things and ensuring you stay on track.

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