90 Day Challenge Update #2

Horsham District Council sent this bulletin at 26-01-2021 08:56 PM GMT

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90 Day Challenge #2

Welcome to Week 2

You’ve made it through the first week of the challenge, well done to you all!

It’s all to play for but topping the table at this early stage is Team PSF. Congratulations on your strong start! The question is, can you keep it up?

As it's only the first week (and we are feeling generous!) we have decided not to dock any points for late or non-submissions, however we will be more strict going forward. Don't lose valuable points by forgetting to submit your weight, your team mates won't be impressed!

Don't forget that small changes can make a big difference, whether it's upping your exercising or swapping out an unhealthy snack or drink. This week we have included some more top tips to keep you on track with a focus on building activity in to your daily routine.

League table

Know Your Numbers

Know your number

If you prefer numbers and stats, here are some key ones to remember.

> No more than 14 units of alcohol spread across the week. This equates to 6 pints of 4% beer, 6 glasses of 175ml wine or 14 glasses of 40% spirits.

Alcohol test

> 150 mins of moderate intensity or 75 mins of vigorous intensity exercise a week.

More about exercise

> You have a higher risk of health problems if your waist is more than 37 inches. Measure round your belly button, not your trouser size!

Why your waists size matters

> Eat at least 5 portions of a variety of fruit and vegetables each day. Almost all fruit and vegetables count towards your 5 A Day, so it may be easier than you think to get your recommended daily amount.

5 A Day - what counts?
Exercise

Benefits of exercise

Exercise boosts physical and mental wellbeing and helps you live longer. People who do regular physical activity have a:

  • 30% lower risk of depression and of dementia
  • 34% lower risk of heart disease and stroke
  • 50% lower risk of diabetes and bowel cancer
Food plate

Change how you eat

Slow down! By eating more slowly you'll enjoy your food more.

Distractions like TV, phone, reading can mean you eat more without realising.

Notice what you're eating and how it tastes.

Try putting your fork down between mouthfuls.

Mindfulness when eating will help with digestion and weight-loss. Easy!

Daily Activity Tips

Daily Exercise Builder

Free online exercise still available

Instructor Liam

We hope you enjoyed the first online exercise session with instructor Liam. Just in case you missed it or you want to do it again the session has been recorded:

Session One

It's not too late to sign up to the online sessions, all you have to do is complete the health form (put '90 Day Challenge' in the box for how you heard about us) and join the session using the link we sent out in the email.

Breaking Habits

It's never too late to change your habits for the better. 

There is a simple 3-step pattern that every habit follows. This sequence has been proven over and over again by behavioural psychology researchers. The pattern is called the "3 R's of Habit Change" and it goes like this:

  1. Reminder (the trigger that initiates the behaviour)
  2. Routine (the behaviour itself; the action you take)
  3. Reward (the benefit you gain from doing the behaviour)

There is a rule called the 21-90 rule which states if you can create a new activity for 21 consecutive days, it should become a habit, then continue for a further 90 days and it will stick. Read more on how you can break your habits for the better:

Breaking Habits

Useful resources

Useful Resources

There are many online resources and a wealth of cookbooks and phone apps now available.

Below are a few resource ideas to get you started:

> Mindful Eating for Dummies, by Laura Dawn (Registered Holistic Nutritionist)

> Weight-loss myth busting

> How to love your food & lose weight, eat for life & good eating by The Hairy dieters

> NHS Healthy Eating Top Tips!
Keeping Active

Keeping Active 

The exercises included in this week’s challenge are similar to week one but with added variations such as using equipment from home to push yourself.

Positive outcomes of physical activity include:

  • Improved sleep
  • Reduced stress
  • Boosts mental wellbeing

Workout Session 2

Don’t forget to read the exercise disclaimer before undertaking any exercise!
Weight reminder

Reminders

Our friendly Wellbeing Advisors are on hand to answer any of your questions about weight loss. Stay ahead of the competition by getting tailored advice to keep you on track. Get in touch to find out more.

Don't forget to submit your weight by SMS or email every Monday by 5pm. Simply reply to the text you receive on a Monday with your name and weight. Points will be deducted from those who do not submit their weights in time!

To support you on your challenge, email us to request any of these free resources:

  • Weight Off Workshop exercise and recipe booklet
  • Resistance band
  • Eat Well Guide
  • Alcohol measuring cup and scratch card

Get Free Resources
Service Guide

Free Advice and Support

We provide free advice and support to help you improve your health and wellbeing. You can get help to stop smoking, cut down on alcohol, lose weight, eat more healthily, improve your emotional wellbeing, get active and reduce your risk of developing type 2 diabetes. We offer a range of free courses and one-to-one support over the phone and via video call*. 

Services Guide

*if you would prefer a face to face appointment please let us know and we can add you to a waiting list.