90 Day Challenge Update #10

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90 Day Health Challenge #10

Welcome to Week 10

Apologies for the delay with the update this week. 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.

Team Less Fat hold on to the top spot, congratulations! We are now seeing how much of a difference the bonus points and deductions are making. 

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! 

There will be no shift the timber session this week however to make up for that we are putting on a longer exercise session in Horsham Park with Liam. Meet at the top of Jubilee Car Park at the entrance to the park (this is the car park next to the Rec Rooms). All abilities are catered for so if you haven't made it to a session yet come on down. 

League table

Don't forget!

We are still waiting for a number of you to book in for your final weigh-ins at the end of September. You will have received an email with the appointment times available. No final MOT means disqualification! Don't miss out on your chance to win any of the prizes up for grabs!

Know your numbers

Know Your Numbers! Week 2021

This week is the UK's biggest and far reaching blood pressure awareness event. The focus this year is on the forgotten pandemic of high blood pressure. High blood pressure is a silent killer and the only way to know your numbers is to get tested or test yourself. 

Home blood pressure monitoring is not only effective, it's also an inexpensive way to keep blood pressure under control - giving you a way to take back control of your health, feel confident and take the pressure off the NHS at the same time. If you know your numbers you can get support to bring your blood pressure under control and prevent other diseases.

Find out more

A blood pressure check is part of the NHS Health Check, which will be available at the Wellbeing Centre from November, but in the meantime, take a look at Health Check services in your area.

NHS Health check

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:

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

Creating Healthy Habits

Cook At Home

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:

  1. Start with accessible recipes - check out the useful resource section below for ideas.
  2. 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.
  3. 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.
  4. 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.

  1. 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.
  2. 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.
  3. 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.
  4. 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.
Meal Plan

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

Day to Day Activity Ideas

Exercise Session with Liam!

Why not give this week's exercise session at home a go?! All exercises are suitable for beginners and easy to do at home.

Let's strive for progress, not perfection! 

Session Ten

Exercise of the Week

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


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

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

Don't forget changes to your final MOT appointments! If you haven't already emailed us please get in touch with your desired slot time and we will try our best to fit you in!