A reset changes everything
As we come out of the cooler months, we find our good routines have slipped which impacts our motivation and health.
When we get stuck in this rut we need a little kick start to get back on track.
Enter the 28 Day reset to regroup and refocus on your health again.
What is involved in a 28 day reset?
Sometimes in life we get a little slack taking care of ourselves. Work, family commitments and life in general means we sometime lose focus and we put less priority on our health.
Taking time out to reset your priorities helps get you back on track and refocusing on what’s important - your health.
With a reset you commit to consciously making good choices for your nutrition and exercise.
This focus is to help develop good discipline and routines. It is a time to commit to your health and to avoid making excuses.
A 28 Day reset will put your health as a top priority.
You will learn to clean up your diet, move regularly and be accountable to making good changes. People are busy and sometimes just don’t have the time.
But if you don’t make change NOW when will you? When it’s too late?
“There is the pain of discomfort or the pain of regret, don’t keep putting this off.”
Why do we need to reset?
If we eat a McDonalds cheeseburger today – we are not going to get fat. But if we keep doing it every day it will creep up on you in the form of weight gain and cause long-term health problems.
If we allow the kilos to creep on every year and do nothing you can only imagine where you will be in a few years’ time?
As we age our body composition changes and we start to store more body fat as our muscles start to decline (sarcopenia). Your physical and mental health will decline.
Every now and then we need to check in with ourselves, take a long good look at our habits and get them in check. You can do a reset anytime you want. You just need to plan it and communicate it and take action.
What is the expected outcome?
Let’s be honest – you won’t drop 10kgs in 28 days - but you will start to feel good about yourself with a positive mindset and the forming of good habits and routines.
The long-term gains are a no brainer - reducing the effects of Type 2 diabetes, cardiovascular disease and other associated health problems.
What’s involved?
As part of our 28 Day reset we provide full access to all our classes, a food guide from Sunshine Coast Gut Clinic and a full InBody composition scan.
Body Composition
We partner with Coastal Body Composition for our participants to get an overall picture with a full body composition InBody scan. You get an initial report on your body composition – water, body fat, muscle mass and visceral fat - and find out what lies beneath the surface.
What lies beneath?
Illana from Coastal Body Composition holds a model of what 2kg visceral fat looks like. This fat accumulates around our organs and can lead to serious health complications.
The important results are the Muscle mass (how much muscle), percentage of body fat and visceral fat. We need to focus on these numbers and as they show the hidden picture of any potential health problems.
The InBody scan is taken at the start of the 28 Day Reset then 4-6 weeks later to see how you are tracking and the inroads you are making. If you do everything right with exercising and eating well you will see the positive results on your second report.
Food and Fitness Kickstart
We our lucky to have Dietician Lydia from the Sunshine Coast Gut Clinic designing our food guide. The guide helps participants understand food prep and portions, calories, and how to mindfully develop new habits towards optimal health.
The guide has recipes for every meal of the day and is broken into a calories per meal to help give you an overview of a full day’s intake.
To succeed you need to plan.
Take time once or twice a week to sit down and make mindful, planned meal choices. Write a meal plan for the week and do your shopping so it’s all there organized. Make time once or twice a week to prepare some food. Keep breakfast and lunch simple.
Sometimes we eat the same thing everyday. As long as it is healthy that’s fine to do that and leftover dinner is a simple and easy lunch.
Track your food
I highly recommend My Fitness Pal or Easy Diet Diary APPS. Many of my clients when using My Fitness Pal have had great success and best of all has a free plan. These trackers are designed to take the guess work out of what calories are going into your body.
If you keep track of your food and see what the calorie count is at the end of the day you are more likely to make mindful balanced choices.
For example if you have two or three glasses of wine - which are high in calories – have a salad or light meal.
If nothing changes, nothing will change
Accountability Check-in
Be honest, be accountable to yourself.
Look for regular patterns - good and not so good.
Put an accountability checker somewhere prominent - on your fridge and fill out everyday for 28 Days to help give you a visual motivator.
Exercise
Book in your classes and schedule at least 30 minutes a day to exercise. Commit to it and be consistent.
If you don’t get to the gym get outside and go for a walk. Try walking up some hills. Pick-up a skipping rope.
Do something to get the blood pumping. If you miss a class adjust your meals to accommodate the calorie in/calorie out balance.
We have over 30 group classes a week - take a look at our timetable to learn more.
If you would like to join our 28 Day Reset you can take it on at anytime. Have a chat to me or one of the trainers for more information.
Follow the plan and plan to succeed!
Kirsten
