• Plan your workout schedule (choose your classes).

• Organize your fitness tools (mat, dumbbells, resistance bands).

• Set aside 20 to 30 minutes daily for meal prep.

• Stock up on healthy snacks (fruit, nuts, yogurt).

• Increase water intake to 2 L per day.

• Start reducing processed food and sugar intake.

• Introduce light physical activity (daily walks, stretching).

• Invite a friend to join for extra motivation!.

Optional Shopping List for Fitness Exercises (with Rough Prices)

Resistance & Strength Training

1. Light Dumbbells (1–5kg): £10–£30perpair

2. Resistance Bands (Set of different strengths): £10–£20

3. Ankle Weights (0.5–2kg each): £10–£15

4. Mini Yoga Ball (Small Stability Ball):£8–£12

5. Kettlebell (6–8kg):£20–£30

CardioBoosters

1. Jump Rope: £5–£10

2. Aerobic Stepper: £20–£40

Flexibility & Recovery

1. Yoga Mat (Essential): £10–£25 2. Stretching Strap:£6–£12

Essentials

1. Mat (Essential): £10–£25 (non-slip and durable options)

2. Bottle of Water (Reusable): £5–£10 (stainless steel or BPA-freeplastic)

3. Towel (Sweat-absorbent):£5–£10 Other Creative Options

1. Chair or Sturdy Bench: Free (use a house hold item)

2. Water Bottles or Canned Goods: Free/£1–£2 (as substitutes for weights)

3. Towels or Sliding Cloths: Free/£3–£5

4. Laundry Detergent Jug: Free (reused house hold item)

5. Backpack with Books: Free (use house hold items

Breakfast Ideas:

1. Overnight Oats

○ Mix oats, almond milk, chia seeds, and a drizzle of honey in a jar.

○ Add toppings like fresh berries, nuts, or banana slices in the morning.

2. Greek Yogurt Parfait

○ Layer Greek yogurt, granola, and fresh fruits like strawberries or mango.

○ Drizzle with a bit of maple syrup or sprinkle cinnamon for extra flavor.

3. Avocado Toast with Egg

○ Spread mashed avocado on whole-grain toast.

○ Top with a poached or boiled egg and sprinkle with chili flakes or pepper.

4. Smoothie Bowl

○ Blend frozen banana, spinach, almond milk, and a scoop of protein powder.

○ Pour into a bowl and top with nuts, seeds, and shredded coconut.

5. Protein Pancakes

○ Mix 1 banana, 2 eggs, and 1 tablespoon of oats into a batter.

○ Cook as pancakes and top with fresh fruit or a dollop of Greek yogurt.

Lunch Ideas

1. Chicken Salad Wrap

○ Fill a whole-grain tortilla with shredded rotisserie chicken, mixed greens, avocado slices, and a drizzle of olive oil.

○ Add a squeeze of lime for extra zing.

2. Mason Jar Salad

○ Layer ingredients: dressing (bottom), quinoa, chopped veggies, lean protein (grilled chicken, chickpeas), and leafy greens (top).

○ Shake and eat directly from the jar when ready.

3. Quick Stir-Fry Bowl

○ Sauté pre-chopped mixed vegetables with tofu or shrimp.

○ Serve over microwaveable brown rice and top with soy sauce or sesame seeds.

4. Tuna and Avocado Bowl

○ Mix canned tuna with mashed avocado, lime juice, and pepper.

○ Serve with whole-grain crackers or as a topping for salad greens.

5. Soup and Whole-Grain Bread

○ Heat up a store-bought low-sodium vegetable or lentil soup.

○ Pair with a slice of whole-grain bread for a balanced meal.

Dinner Ideas

1. One-Pan Salmon and Veggies

○ Place salmon fillets and mixed vegetables (broccoli, cherry tomatoes, carrots) on a baking sheet.

○ Drizzle with olive oil, sprinkle with herbs, and bake at 200°C (400°F) for 20 minutes.

2. Turkey or Veggie Burger Bowl

○ Place agrilled turkey or veggie patty over mixed greens.

○ Add toppings like avocado, tomatoes, and a dollop of Greek yogurt-based dressing.

3. Sheet Pan Chicken Fajitas

○ Toss chicken strips, bell peppers, and onions with fajita seasoning.

○ Bake at 200°C (400°F) for 20 minutes. Serve with whole-grain wraps or over lettuce.

4. Zucchini Noodles with Pesto and Chicken

○ Sauté spiralized zucchini noodles in olive oil.

○ Add grilled chicken and toss with store-bought pesto.

5. Easy Stir-Fried Rice

○ Use pre-cooked microwaveable brown rice.

○ Stir-fry with mixed veggies, eggs, and soy sauce. Add diced chicken or shrimp for protein.

Shopping List for Healthy and Easy Meals (aprox 1 week and for 1 person)

Proteins

● Eggs (12)

● Chicken breast (3–4 fillets or precooked rotisserie chicken)

● Salmon fillets (2–3)

● Shrimp or prawns (frozen or fresh)

● Turkey or veggie burger patties

● Canned tuna (2 cans)

● Greek yogurt (500g)

● Protein powder (optional for smoothies)

● Tofu (optional for stir-fry)

Grains & Staples

● Oats (rolled or instant)

● Chia seeds

● Whole-grain bread or crackers

● Whole-grain tortillas

● Brown rice (microwaveable packs or uncooked)

● Quinoa (1 small bag)

● Granola (low-sugar)

Fruits

● Bananas (4–6)

● Berries (strawberries, blueberries, raspberries; 2–3 packs)

● Apples or oranges (2–3)

● Mango or pineapple (optional for smoothie bowls)

● Lemon and lime (2–3 each)

Vegetables

● Mixed greens (spinach, arugula, or lettuce)

● Zucchini (2–3 for noodles)

● Bell peppers (2–3, assorted colors)

● Cherry tomatoes (1 pint)

● Broccoli (1–2 heads or pre-chopped)

● Carrots (4–5)

● Onions (red and white)

● Pre-chopped stir-fry vegetable mix (optional)

Condiments & Seasonings

● Olive oil (1 bottle)

● Soysauceor tamari

● Pesto(store-bought or fresh)

● Honeyormaple syrup

● Fajita seasoning mix

● Salt and pepper

● Chili flakes

● Cinnamon

Dairy & Dairy Alternatives

● Almond milk or oat milk (unsweetened)

● Greek yogurt (plain, unsweetened) Nuts, Seeds & Extras

● Mixed nuts (almonds, walnuts, or cashews)

● Seeds (sunflower, pumpkin; optional for topping)

● Shredded coconut (optional for smoothie bowls)

Optional for Convenience

● Pre-made low-sodium vegetable or lentil soup

● Whole-grain or protein wrap

Tips for Better Sleep Hygiene

1. Maintain a Consistent Sleep Schedule

• What to do: Go to bed and wake up at the same time every day, even on weekends.

• Why it helps: A regular sleep schedule reinforces your body’s natural circadian rhythm, making it easier to fall asleep and wake up refreshed.

2. Create a Relaxing Bedtime Routine

• What to do: Engage in calming activities before bed, like reading, light stretching, or meditation.

• Why it helps: A routine signals to your brain that it’s time to wind down, reducing stress and preparing your body for sleep.

3. Optimize Your Sleep Environment

• What to do:

  • Keep your room cool, quiet, and dark.

  • Use blackout curtains, earplugs, or white noise if necessary.

  • Invest in a comfortable mattress and pillows.

• Why it helps: A conducive environment promotes deeper, uninterrupted sleep.

4. Limit Exposure to Screens

• What to do: Avoid screens (phones, tablets, TVs) at least an hour before bedtime.

• Why it helps: Blue light from screens suppresses melatonin production, making it harder to fall asleep.

5. Watch Your Diet

• What to do:

  • Avoid large meals, caffeine, and alcohol close to bedtime.

  • Opt for a light snack if you’re hungry, such as a banana or a handful of nuts.

• Why it helps: Heavy meals and stimulants can interfere with sleep, while light snacks can stabilize blood sugar levels.

6. Get Regular Exercise

• What to do: Engage in moderate exercise, such as walking or yoga, during the day.

• Why it helps: Physical activity promotes better sleep, but avoid vigorous workouts close to bedtime as they can be stimulating.

7. Limit Naps

• What to do: If you nap, keep it under 30 minutes and avoid napping late in the day.

• Why it helps: Long or late naps can disrupt your ability to fall asleep at night.

8. Manage Stress

• What to do: Practice stress-reduction techniques like journaling, mindfulness, or deep breathing exercises.

• Why it helps: Lower stress levels make it easier for your mind to relax and transition into sleep.

9. Avoid Stimulants Before Bed

• What to do: Reduce consumption of caffeine, nicotine, and sugary foods in the evening.

• Why it helps: These substances can make it harder to fall and stay asleep.

10. Expose Yourself to Natural Light

• What to do: Spend time outside during the day, especially in the morning.

• Why it helps: Natural light helps regulate your body’s internal clock, promoting better sleep patterns.

Week 1: Start Strong – Build Awareness

Fitness Goals

• Commit to 2 workouts this week: Choose from Zumba®, Legs, Bums & Tums (in-person or online), any workout available online, or attend your local gym.

• Try something new: Join the Monday online full-body workout on Facebook and Instagram at 6:15 PM for a great start to the week.

Nutrition Goals

• Complete the Week 1 Food Chart: Track your meals to build awareness of your eating habits.

• Hydration focus: Drink at least 2 liters of water daily—keep a bottle handy!

• Cut the processed snacks: Swap crisps, biscuits, or chocolate for healthier alternatives like fruits, nuts, or yogurt.

• Reduce alcohol: Skip alcoholic drinks this week or minimize consumption to stay on track.

Wellness Goals

• Prioritize sleep: Aim for 7–8 hours of quality sleep each night to support recovery and overall health.

Engagement Goals

• Healthy Meal Challenge: Share a photo of one healthy meal in our WhatsApp group for inspiration.

• Celebrate your workouts: Post a sweaty selfie after any class or workout to show your commitment and motivate others.

Optional Personal Metrics

• Weigh-in Monday: Use this as a baseline. Sharing your weight is completely optional—it’s for your reference.

• Take a before photo: Wear loose clothing and save it for a before-and-after comparison at the end of the challenge.m description

Week 2: Build the Foundation Focus: Consistency

● Fitness:

○ Increase to 3 classes this week.

○ Add light stretching or yoga on rest days to improve flexibility.

● Nutrition:

○ Stick to the food chart.

○ Focus on portion control: use a smaller plate and avoid second servings.

○ Add one extra serving of vegetables daily.

● Engagement:

○ Set a small personal goal and share it in the WhatsApp group.

○ Participate in the group poll: “What motivates you most?

Week 3: Push Yourself Focus: Intensity

● Fitness:

○ Attend at least 4 classes this week.

○ Push for higher energy during Zumba or add heavier resistance bands for Legs, Bums & Tums.

● Nutrition:

○ Complete the food chart.

○ Begin reducing added sugar in drinks and foods—swap sugary snacks for healthier options.

○ Try meal prepping for 2-3 days this week.

● Engagement:

○ Share your favorite high-energy class moment with the group.

○ Celebrate a mid-point win—how much better do you feel?