90 Day Challenge Update #10

Horsham District Council sent this bulletin at 23-03-2021 10:02 AM GMT

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90 Day Health Challenge #10

Welcome to Week 10

We are now into double figures! You've all made it to week 10 of the challenge and are all doing brilliantly, keep it up!

You should have all received an email last week to let you know how you are getting on in relation to your 5% weight loss target. There is still plenty of time left for you to get closer to your goal so don’t worry if you’re not quite on track. The most important thing is that you are changing your habits and improving your health in the long run, not just during the challenge!

Congratulations to team Seagulls who have done it again, making it five weeks in a row at the top!

Remember winning doesn't always mean being first or top of the table, winning means you're doing better than you've done before. So this week's top tips include how to create healthy habits at home including planning healthy meals, motivation to cook and building activity into everyday life (some great ideas from challenger Kev Summers!) to maintain that healthy lifestyle.

Spot prizes to be won!

The deadline to submit your entries for our spot prizes is soon, so don’t miss out! Thank you to those of you who have already submitted. Here is a reminder of what’s on offer:

Attend any of our exercise classes for a chance to win an exclusive personal training session
Email us evidence of your step-count from 14^th February to 14^th March and you could be in with a chance to win a 6-week Swim4Health membership
Email us your favourite fake-away recipe and you could win a £25 Holland & Barret gift voucher

Free exercise sessions available in Horsham Park!

With the relaxation of some restrictions next week we are delighted to be able to offer our exercise class in person from Monday 29 March! This will be at the earlier time of 6pm in Horsham Park.

To ensure the safety of participants and the instructor there will only be a limited number of places available so you will need to book your place in advance. Please email us to let us know which session(s) you would like to attend.

Monday 29^th March 6pm
Monday 5^th April 6pm
Monday 12^th April 6pm

Don’t forget if you haven’t filled out the health declaration already you will need to do this before attending an exercise session.

For those that would prefer to exercise at home or can’t get to Horsham Park Instructor Liam will still be recording a session which we will continue to include in the weekly newsletter.

Habit Formation

Old habits can be difficult to shake, and healthy habits are often harder to develop than one would like. But through repetition, it's possible to form and maintain new habits. With enough determination and a smart approach even long-time habits that are detrimental to one’s health and wellbeing can be broken.

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:

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

Creating Healthy Habits

Cooking at home

Home cooking can be a resisted chore for any person, whether single or responsible for a whole family. That nightly routine can wear a person out, and yet this habit is so hard to break. Get equipped with a few of these helpful tips:

Start with accessible recipes - check out the useful resource section below for ideas.
Keep shortcuts on hand - keeping a box of your favourite shelf-stable soup, a stash of canned beans and pre-chopped fresh/frozen/canned vegetables on hand will lead to lots of mealtime inspiration and motivation.
Try something new - exploring a different cooking method, moving outside of your veggie comfort-zone or trying a new recipe/kitchen appliance can be exciting.
Start small and celebrate your successes - creating good habits and taking care of yourself is a lifelong goal that doesn’t have a finish line.

Keep at it and don’t let perfection be the enemy of your motivation to cook.

Staying on track

As we reach the final few weeks of the challenge here are a few top tips to help you stay on track and finish strong, but more importantly how you can maintain those healthy habits.

Plan your day and create a routine - work out how you can fit activity into your everyday routine. Our 10 minute ‘keeping active’ sessions include great ideas on how you can incorporate movement into your day.
Enjoy yourself - ask yourself what your favourite type of exercise is and do it. The more you have fun, the more likely you'll return to that activity.
Eat right - good nutrition is a major key to reach your goals. Our healthy eating advice, top tips and recipe ideas can help you maintain healthy eating.
Get a good night’s sleep - sleep is a vital component of every person's overall health and wellbeing. Getting adequate rest may help prevent excess weight gain, heart disease, and increased illness duration.

Planning healthy meals

Cooking up healthy meals can be a challenge if you don't have the right ingredients in your kitchen. Before you set out to shop, plan your meals for the week ahead and create a list to shop from. It takes a few minutes but this will help you stick to what's on your list and it will save you from forgetting anything and having to go back to get missing ingredients.

What to include in your plan?

Use the Eatwell Guide to base your main meals on
On your busy days, make sure meals are quick, easy and already prepared
Cook varied meals and try different cuisines

This simple shopping guide will help you shop smart while doing your weekly food shop.

Shopping Guide

Free Exercise Session

If you missed this week's online fitness session, you can access it here and give it a go in your own time.

Let's strive for progress, not perfection!

Session Nine

Keeping Active

Make every work out count. Wake up every day and tell yourself 'I can do this!''

This week, let exercise be your stress relief and sleep aid. The body achieves what the mind believes.

Workout Session 10

Don't forget to read the exercise disclaimer before undertaking any exercise.

Useful Resources

British Heart Foundation: 7 Days of Healthy Meals on a Budget

BBC Good Food: Meal Prep Ideas

NHS One You App: Easy Meals

Tasty: Easy Dinner Ideas

Reminders

Visit the dedicated webpage to keep up to date with all the 90 Day Challenge News.

Don't forget next week's outdoor fitness session will be taking place in Horsham Park at 6pm. Please email us to book your place.

Support is on hand if you are struggling with your weight loss, get in touch to book an appointment with an advisor.

Wellbeing Package Programme

Explore how your emotions impact on your relationship with food with our Wellbeing package.

During these challenging times you may find yourself in a cycle of emotional eating to cope. We understand that food is comforting, but it can often lead to unhealthy eating habits. Making small and simple changes to your eating patterns could help you develop a positive relationship with food. The Package offers 3 sessions advising on emotional health, healthy eating and physical activity.