90 Day Challenge Update #12

Horsham District Council sent this bulletin at 06-04-2021 03:35 PM BST

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90 Day Health Challenge #12

Welcome to Week 12

Look back at how far you've come and be proud of your progress!

Top place again for team Seagulls, congratulations guys! The question is, can they hold on to the top spot?

This week we have included our top tips to keeping active plus some quick and tasty healthy recipe ideas. In light of April being Stress Awareness Month we have also included some self-help tools and ideas on how you can do something positive for your wellbeing.

Motivation to keeping active

You already know there are many great reasons to exercise—from improving energy, mood, sleep, and health to reducing anxiety, stress, and depression. But how do you keep up your dedication to get moving for the long haul?

Here are some of our top tips to make your motivation go the distance:

Ditch the all-or-nothing attitude: a little exercise is better than nothing. In fact, adding just modest amounts of physical activity to your weekly routine can have a profound effect on your mental and emotional health.
Find a workout you enjoy and look forward to: think about the things you enjoy — nature, group settings, playing sports, quiet time, or being challenged. Then look for activities that meet one or more of your criteria.
Pair your workout with a treat: for example, you can listen to an audiobook or watch your favourite TV show while on the treadmill or stationary bike.
Drink plenty of water: your body performs best when it’s properly hydrated. Failing to drink enough water when you are exerting yourself over a prolonged period of time, especially in hot conditions, can be dangerous.
Be kind to yourself: research shows that self-compassion increases the likelihood that you’ll succeed in any given endeavour. So, don’t beat yourself up about your body or your current fitness level. All that will do is demotivate you. Instead, look at your past mistakes and unhealthy choices as opportunities to learn and grow.

Self-help tools

No matter what your state of mind, there's information and a wide range of support and services available to you and those you care about. We have provided a list of free tools to help you manage your mood and improve your wellbeing;

Every Mind Matters: a free online NHS approved tool to discover simple steps to look after your mental health and wellbeing and create your own action plan.

Every Mind Matters

Five ways to wellbeing: five simple steps you can incorporate into your day to improve your mood and reduce stress.

Talking therapies: a choice of free NHS services offering the opportunity to talk to a qualified mental health specialist about problems you may be experiencing which includes stress, low mood, anxiety and depression.

Talking Therapies

Healthy cooking ideas

Good food is essential to good health and weight loss. A balanced diet will not only keep you healthy but also reduce your risk of heart disease, stroke and some cancers.

Here are some delicious recipes for you to try that are easy, quick and tasty!

Turkey burger

Chicken and lentil curry

Fish recipes

Vegetarian shepherds pie

Zucchini fritters

Chocolate squares

Do something positive for your wellbeing

Online fitness session

We hope you enjoyed the outdoor fitness session with Liam yesterday. For those of you who could not attend, Liam has recorded a session for you to do in your own time.

Next week will be the final outdoor session and there are still a few spaces available! If you would like to attend email us to book your place today.

Session Eleven

Recap Session Ten

Keeping Active

'Give your best, trust the process and stay inspired'

Remember there is no finish line so continue to love your fitness journey!

Workout Session 12

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

Reminders

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

Don't forget next week is the FINAL outdoor fitness session that 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.

Is drink sneaking up on you?

If you're trying to lose or maintain a healthy weight you need to think about what you are drinking as well as what you are eating.

Drinking 4 bottles of wine a month adds up to a yearly consumption of around 27,000kcal, which is equivalent to eating 48 Big Macs per year! Drinking 5 pints of lager each week adds up to 44,200kcal over a year, equivalent to eating 221 doughnuts.

If you would like free and confidential support to help you cut down get in touch.