90 Day Challenge Update #3

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90 Day Health Challenge #3

Welcome to Week 3

Welcome to week 3! It's going to be a journey, not a sprint to get into shape.

Congratulations to Team JS who have managed to retain their position at the top of the table this week. It's still all to play for, so let's see who can take the lead next week!

*Please remember when submitting your weight to include your name and submit in kgs*

 This week's useful resources and tips will be all things drinking, from hydration to alcohol support. Water is often considered the forgotten nutrient, how can you make sure you are staying well hydrated? 

League table

Are you hydrated enough?

Hydration for the body (in the form of water-based beverages and foods containing a high-water content) is vital.

  • The human body is made up of around 63% water, 22% protein, 13% fat and 2% vitamins.
  • Water makes up 75% of your brain, 83% of your blood and 75% of your muscles.

Our guide to staying hydrated explains what water does for the body, the types of beverages you should drink and also ones to avoid.

Staying Hydrated

Staying Hydrated
Alcohol Guidelines

Alcohol Guidelines

It is recommended that men and women should not drink more than 14 units of alcohol per week. If you do drink 14 units per week try to spread the drinking over 3 days or more.

Units Guide

Alcohol itself is relatively high in calories with 7 calories per gram, meaning a standard drink consisting of only 10 grams of alcohol would be 70 calories! This is why it's important to consider how much you drink if you are trying to lose weight.

There are plenty of websites that provide some useful information, tips and resources about alcohol, including how to work out if you are drinking too much and the steps you can take to change your behaviour:

Drink Aware

Alcohol Support Service

Alcohol Advice Service

If you feel you need some extra support to cut down the amount you are drinking we have a dedicated Alcohol Advisor who can offer a series of one to one sessions to support and encourage people to make positive changes.

It is a confidential, non-judgmental service with no group work involved and people are not expected to stop drinking completely unless they want to.

Take a look at our Alcohol Advice Service Video in which Sam, our Alcohol Advisor, tells you a little bit more about the sessions she offers.

We are here to make it easier for you to start taking control of your drinking.

Watch Now


Instructor Liam

Exercise Session at Home!

Have a go at this week's exercise video at home. Each session is a beginner level workout, suitable for those of all abilities. 

Let's strive for progress, not perfection! 

Session Three


Useful Resources

Exercise of the Week

Keeping Active

For this week's exercise challenge we've incorporated a resistance band* and upped the time to 30 seconds.

Keeping physically active can also reduce the risk of early death by as much as 30%. Ditch the sedentary lifestyle and give this workout a go! 

Workout Session 3


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

*Email us to request any of these free resources to support you on your challenge:

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


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!

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

Alcohol service

Is drink sneaking up on you?

If you're trying to lose 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.

Contact us