Health Kickstart Challenge

8 Weeks, 8 Habits

Every 1-2 years we spend 8 weeks in a calorie deficit to trim down and get ready for summer. This is a great oppurtunity to reset your habits and establish new ones.

I encourage you to try it out and see if it improves your life (I am betting it will).

I have put together a plan for you to follow along with and modify as you see fit.

The examples provided will be based on a bed time of 9pm, wake time of 6am and a 2300 calorie diet but you can adjust as required.

The sample workouts provided are aimed at beginners. If you have been training a while I suggest you grab a program from HWPO Training

IMPORTANT: I am not a doctor or health professional. By taking part you acknowledge and agree to the Exercise Program Liability Acknowledgment. Please get your own advice and clearance before starting an exercise program.

Habits

  • Sleep & Wake at Same Time Everyday
  • Morning Sunlight
  • Daily Weigh In
  • 4-5 Exercise Days
  • Log all Meals
  • Favour Protein
  • 3-4L Water Per Day
  • No Alcohol

Protocol

6am

-

Wake up

6:15am

-

Sunlight in Eyes

Using Light for Health

7am

-

Exercise

Mon, Tue, Wed, Fri and Sat. Try to move on your days off as well.

8am

-

Cold Shower (1-2 min)

Even on your days off. This is a great way to start the day.

8:10am

-

Weigh In

8:15am

-

Shred Shake

10am

-

Snack

12pm

-

Lunch

1:30pm

-

Exercise Snack (3 min)

Mon, Tue, Wed and Fri

5pm

-

Dinner

5:30pm

-

Snack

7:45pm

-

Start Bedtime Routine

8:15pm

-

Bed

Try minimize screen time before bed. Read a book or listen to a podcast instead.

Daily Plan

Resources

RecipesExercises

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