28-Day Challenge: Week 2 | 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

10 x Alternate jumping lunges
10 x Jumping squats in/out
10 x Crunches toe touches
15 x Plank jacks
10 x Half burpees

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

NUTRITION

Roast a large batch of vegetables in coconut oil this week, then just add your choice of protein daily. Try butternut squash, peppers, onions & sweet potato, then just add chicken, salmon, or feta each day. Not only is this a great, healthy option, it will also leave you feeling full and satisfied for a long time, too, preventing you from reaching for any snacks.

WELLNESS

Write down 5 goals for this week to remind yourself what you're trying to achieve. It's a great way of staying focused, and it forces you to get clear on what exactly it is that you want to accomplish. It also plays a part in motivating you to complete the tasks necessary for your success.

FITNESS

10 x sprints

NUTRITION

Contrary to popular belief we shouldn't be afraid of saturated fat; namely eggs, meats, coconut oil and chocolate. It's needed in the body to manufacture all of our hormones but also to act as a transportation mechanism for converting fat-soluble vitamins into the body. All of these vitamins play important roles as well as maintain body temperature and provide energy. An easy way of incorportating it in a slightly healthier way is to add some coconut oil to your cooking, morning coffee or smoothies this week.

WELLNESS

Listen to a motivating podcast. Not only is it free entertainment, it will help provide you with skills to stay focused and promote a positive, happy mindset throughout the duration of the challenge. It's also a great distraction when the workout is tough.

FITNESS

Beginner: 30sec Active / 30sec Rest
Advanced: 30sec Active / 15sec Rest
 
1. Walk outs 
2. Commando plank 
3. Ankle touches  
4. Push ups
5. Bicycle crunches 
 
Complete 4 rounds with a 60 second rest between each round.

NUTRITION

For supper tonight, make sure your plate is half vegetables, one quarter protein and one quarter whole grains for a balanced meal that keeps you feeling full for longer. Having these regular balanced meals will also deliver optimum nutrition which is vital for your body and all of its systems to function properly, which in turn, will help you maintain a healthy weight, reduce body fat and provide you with energy - not to mention promote good sleep and generally make you feel better.

WELLNESS

Write down 5 things you like about yourself - whether it be a physical or mental attribute. It's a brilliant way of helping you to process and recognise your emotions as well as encourage a higher level of thinking, promoting more focus and motivation.

FITNESS

30 min swim, cycle or run OR 10 min skipping

NUTRITION

Try cutting out caffeinated drinks for today - think coffee, fizzy drinks and tea. Don't panic - we're not saying you need to elimate them completely, but it's a great way of showing yourself you don't need to rely on it for energy all the time, plus without these drinks, you'll have a more efficient absorption of nutrients. Another benefit? Not having caffeine can be good for your blood pressure as it's been show raise levels due to the stimulatory effect is has on the nervous system - so take a break, just for today.

WELLNESS

It's well-documented that sitting for long periods is now associated with many diseases, including cardiovascular, diabetes and certain types of cancer, so get out and go for a 30 minute walk on your lunch break today. Taking the time out to exercise regularly is proven to decrease your risk by over 30%. To reap this benefit, the key target is 150 minutes per week of exercise.

FITNESS

Beginner: 30sec Active / 30sec Rest
Advanced: 30sec Active / 15sec Rest
 
1. Alternate jumping lunges
2. Lunge to curtesy
3. Pulse side lunges  
4. Skaters
5. High plank kick backs  
 
Complete 4 rounds with a 60 second rest between each round.

NUTRITION

Try and avoid wine, beer or sugary cocktails this weekend, all of which are known for their high calorie content. Instead, stick to vodka, soda & lime if you're drinking as this carries far less sugar and is a low-carb option.

WELLNESS

Make a point of getting up and stretching your legs and body every hour today rather than sitting all day long. Set reminders or alarms so you don't forget! Even a walk to the kitchen or around the office will help to kickstart a sluggish system and improve your concentration levels.

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