Evolve Challenge Taster
GET OUT OF BED THE SAME TIME EVERYDAY (EVEN ON WEEKENDS. SET YOUR ALARM)
• WATCH ONE MOTIVATIONAL VIDEO TO START YOUR DAY (YOUTUBE)
• 30-MINUTE WALK BEFORE BREAKFAST 7 DAYS A WEEK.
• 1-HOUR WEIGHT TRAINING SESSIONS A MINIMUM OF 5 DAYS A WEEK.
• MINIMUM 10,000 STEPS A DAY
• COMPLETE 45 MINUTES A DAY OF A NEW ACTIVITY (LEARNING A NEW LANGUAGE, PLAYING AN INSTRUMENT ETC)
• READ 10 PAGES OF A PERSONAL DEVELOPMENT BOOK OR AUDIOBOOK
• SOCIAL MEDIA FAST ONE EVENING A WEEK (NO SOCIAL MEDIA. SPEND THE EVENING WITH YOUR FAMILY WITH NO DISTRACTIONS. TURN OFF NOTIFICATIONS)
• FOLLOW A HEALTHY NUTRITIONAL STRUCTURE DAILY.
• PREPARE MEALS IN ADVANCE.
• KEEP A DAILY FOOD DIARY (MYFITNESSPAL APP).
• NO CHEAT MEALS OR ALCOHOL • STAY HYDRATED (I STANDARDLY AIM TO CONSUME NO LESS THAN 3 LITRES OF WATER PER DAY) NO FIZZY DRINKS.
• TAKE WEEKLY PROGRESS MEASUREMENTS (WEIGHT, BODY MEASUREMENTS, PROGRESS PHOTOS)
• NO CHEATING. YOU ARE ONLY LYING TO YOURSELF