90 Day Challenge Update #6

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90 Day Health Challenge #6

Welcome to Week 6

Keep up the great work everyone. Focus on the progress you have made not how far you still have to go, let's celebrate those little victories each day.

No changes to the league table this week however it is getting closer at the top. It looks like the bonus points are starting to make a difference! 

This week’s top tips will be all about getting active and the importance of exercise. Making small changes to your routine by including small bursts of activity across your day all add up and help you move more (and lose weight!).


Midway MOTs

Don't forget next week are the midway check ins. You should all have received an email confirming when your appointment is. If you are unsure please let us know.

There will be a bonus point available for losing the most visceral fat (top 3 results will all get a point!).

There will be no Shift the timber session on Monday as you will have the chance to speak to an advisor at your check in about anything you need a little support with. The exercise session will still go ahead at 6:30pm at The Wellbeing Centre.

League table

This week's bonus point question is...

It is recommended that adults should accumulate at least 150 minutes of moderate activity. Give an example of how you could incorporate moderate activity into your everyday routine.

Submit your answer via email by 5pm on Monday for a bonus point!

Submit your answer

Why Exercise?

Importance of Exercise

Exercise helps all the internal functions of the body to work at an optimal level, as well as boosting metabolism to help burn fat and regulate our weight within a healthy range.

Key benefits of exercise include:

  • Improved circulation efficiency and lower blood pressure
  • Strengthens the heart muscle to improve resting heart rate
  • Burns fat whilst building muscle
  • Strengthens muscle and joints throughout the body
  • Reduces the risk of having a stroke, heart attack, and developing diabetes and bone and joint conditions
  • Improves mental wellbeing helping to reduce stress, and lowers the risks of developing depression

Read More

How much should I be doing?

How much should I be doing?
Moderate Intensity Exercise

Moderate Intensity Exercise

Any activity that lasts for 10 minutes or more that raises your heart rate, increases your breathing and starts to make you feel warmer is moderate intensity exercise.

Examples are; power walking, Nordic walking, jogging, cycling, swimming, aqua, dance class, aerobics, rebound class, tennis, table tennis, badminton, gym class, gym session or personal training, home workout, body weight exercises, circuits, housework or gardening.

Why not give some of these options a go?!

Exercise for Your Wellbeing

Exercise also has many other benefits that are good for your overall wellbeing:

∙ Gives you a sense of achievement & builds self esteem

∙ Gives you more energy & endurance to do everyday tasks

∙ Helps you to relax and have healthier sleep patterns

∙ Helps you to look and feel better, thus increasing confidence

∙ Increases concentration giving leading to better productivity & creative thinking

Exercise for your wellbeing
Healthy Lunches

Spotlight on Healthy Lunches 

Lunch is an important meal for everyone. It provides energy and nutrients to keep the body and brain working efficiently through the afternoon. A packed lunch made at home can be a healthy and delicious choice, giving you control over the foods and ingredients included. 

Here are some great ideas:

Healthy Lunch Ideas

Online Exercise

Exercise session at home!

We hope that you are enjoying the online and face-to-face exercise sessions with instructor Liam. If this week's top tips have motivated you to get active, why not try out the online exercise session (if you haven't already!). It's a great way to get you started. 

Session Six

Useful Resources

Email us to request any of these free resources to support you on your challenge (if you haven't already!)

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

NHS Fitness Studio

Sport England's Ways to Getting Active

Exercise of the Week

Keeping Active

We are now halfway through the 12 sessions which means the workouts will intensify but don't sweat it…push yourself and keep going! 

"Exercise not only changes your body, it changes your mind, your attitude and your mood"

Workout Session 6


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

Wellbeing Centre


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

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