90 Day Challenge #1

Welcome

Welcome to week one of the challenge! If you have the courage to begin, you have the courage to succeed. 

Each week you will receive one of these updates which will contain helpful tips to keep you on track, links to useful resources and weekly reminders. 

We would like to wish you and your team mates the best of luck over the coming weeks in your attempts to top the table!

First 'Shift the Timber' Session 12 July 6pm

The first 'Shift the Timber' session is on Monday 12 July at 6pm. We hope that you will all be able to join us in the Wellbeing Centre (Unit 4a The Forum, Lower Tanbridge Way, Horsham West Sussex RH12 1PQ). These weekly sessions are a great opportunity to meet fellow challengers, get together with your team and gain useful tips and advice to help you through your weight loss journey. For those of you who are unable to attend, you can join online by clicking the Teams link below. 

There will also be an optional exercise session available afterwards for those of you who would like to attend. It will be a beginner level workout session, suitable for all abilities. Please wear comfortable clothing and appropriate footwear for exercise and bring a bottle of water.

Join the Session

Tracking your progress Regardless of your height or BMI, waist measurements are important for assessing the level of fat that's stored around your middle.  Increased fat around this area can be an indication of having a higher risk of developing cardiovascular diseases, such as type 2 diabetes and heart disease. You can track your own progress at home using your scales and submit your weight by 5pm every Monday. In addition to tracking your weight there are some other great ways to identify progression: Measure your waist size weekly (are your clothes fitting you better?) Take photos to compare before and after Waist measurement information

Getting started with your weight loss

If you're overweight, losing weight has many health benefits. Making small, simple changes to what and how much you are eating and drinking can really help you lose the pounds.

You should now know what your 5% weight loss target is. Aiming to lose around 0.5kg to 1kg a week (1lb to 2lb) is not only healthy and sustainable but it is achievable! Try to make small, simple changes to your diet and physical activity that can become a part of your regular routine. 

You can't spell challenge without change. Check out these top tips to kick start your journey: 

More tips

Exercise Session at Home Each week we will be sharing a Zoom link for a recorded exercise session that you can try out at home by our Back to Fitness instructor Liam. Each session is a beginner level workout, suitable for those of all abilities. Why not give it a go?! Session One

Keeping active Staying active is not only helpful for weight loss but also maintaining weight loss. It will increase your energy levels, reduce your risk of chronic diseases and strengthen your bones, muscles and joints.  Each week we will be sharing workouts you can do at home called 'Exercise Challenge of the Week'.  Why not have a go at your first one here*:   Workout Session 1 *Please read the exercise disclaimer on page 3

App of the week Take the hassle out of shopping and cooking with the Easy Meals App from One You. It includes more than 150 delicious, easy, healthier recipes and you can search by mealtime and save shopping lists for later! Download on the App Store Get it on Google Play

Reminders

Don't forget to submit your weight by SMS or email every Monday by 5pm. Points will be deducted from those who do not submit their weights in time! The first deadline is Monday 12 July. The league table will be updated every Tuesday. 

90 Day information

Resources

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

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. Get in touch if you would like further support. Services Guide