28-Day Challenge: Week 4 | 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 and crunch 
2. Jumping in/out squats
3. Diagonal mountain climbers 
4. Plank jacks 
5. Half burpees with boxing punches 

NUTRITION

Try to make your lunches at home this week rather than buying them on the high street or at any cafes nearby, it will prevent you from being tempted to snack or deviating from the healthy options that are part of your plan.

WELLNESS

Make a point of getting outside on your lunch break today, whether it's going for a stroll, grabbing lunch with a colleague or taking your lunch to an outdoor area while you eat. It'll clear your head, and keep you motivated and energised to get through the rest of the day.

FITNESS

45 minute walk

NUTRITION

If you are craving sugar today try eating more foods high in chromium, like onions, broccoli, dairy and red meat. Chromium is a mineral that helps to support insulin with blood glucose transport, which in turn helps reduce hunger pangs and binge eating. Taking fish oils in the morning with your breakfast will also help to keep any sweet cravings at bay.

WELLNESS

Set your alarm tomorow for an hour earlier than normal and have an extra hour to yourself in the morning. Do whatever you'd like with this time - exercise, read the newspaper or just enjoy drinking your coffee & eating breakfast. You'll find that extra hour makes all the difference and will allow you to fully relax before setting about your routine. Even in the early wake up seems difficult, the benefits will soon outweigh that temporary feeling.

FITNESS

Beginner: 30sec Active / 30sec Rest
Advanced: 30sec Active / 15sec Rest
 
1. Walk outs
2. Plank shoulder taps
3. Jack knife crunches 
4. Push ups 
5. Side planks 
 
Complete 4 rounds with a 60 second rest between each round

NUTRITION

Swap out coffee and fruit juices today for metabolic increasing drinks like green tea, matcha and celery juice. Not only are these lower in sugar and caffeine, they're also proven to work overtime to provide you with a hefty dose of antioxidants which will keep you feeling energised, improving both your physical and mental performance.

WELLNESS

Go for an evening stroll tonight - even if it is just 20 minutes. A short walk is a great way to process your day and clear your mind, as well as getting some fresh air and stretching out your whole body after a day at work.

FITNESS

10 x sprints

NUTRITION

Aim to have at least 6 portions of vegetables with your lunch and dinner today. Not only do vegetables keep you feeling full for longer, they 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 more energy.

WELLNESS

Book yourself a massage as a treat to yourself - sometimes you need to make time for a bit of self-love, and the massage will be good for any sore muscles after your workout.

FITNESS

10 x Squats
10 x Squat jumps
10 x Alternate side lunge with a pulse
10 x Reverse lunge & knee up
15 x Glute bridges

NUTRITION

Just because it's Friday doesnt meant you need to eat fried fish...Try to eat some oily fish for lunch or dinner today. Oily fish such as salmon, trout and tuna are high in omega three fatty acids - which are critical for brain function and performance.

WELLNESS

Write down 5 things you've achieved this month - whether it to be to do with the challenge, at work or in your personal life. It's a brilliant way of helping you to process everything you've worked towards. It also forces you to be kind towards yourself and recognise your stregnths, which in turn, further encourages motivation.

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