WELCOME

Welcome to the 6 week Your Best Body - Members page! You will find all the information you need to get the most out of the next six weeks. This page will also provide you information in the five different areas that make up the Your Best Body Challenge.

The Your Best Body includes information, resources and support in the following areas:

Accountability
Underpinning Healthy Lifestyle Principles
Weekly Healthy Habits Challenges
Fitness Plan
Recipes Packs

See details of these sections on this page below. You may notice some sections are blank, they will be populated as we go to support your gradual progress over the next six weeks. So save this page, and check in weekly.

Accountability: the secret tool to keep you motivated

The MakeMe Pro app is a fun accountability tool, that is used to help members of challenges keep motivated, on track and have fun with a community of people experiencing the same journey.The app encourages sharing moments of achievement and getting encouragement from one another which will increase your ability to succeed.

With MakeMe, you are not in it alone, you're in it together.

Through the app you will be logging your workouts, healthy habit and physical challenge as well as completing a tick journal of the healthy principles. Every time you log an action, you accumulate points. The goal is to accumulate as many points as you can each week! Look out for further instructions coming your way.

For now if you can download the MakeMe Pro app, you can use the links below.

You will be emailed a code that will give you access to the Your Best Body Challenge.

Your Best Body Healthy Lifestyle Principles

The principles below are the underpinning healthy lifestyle habits that we promote at Sentience Personal Training. Your goal is to stick to as many of them as possible. You may find you are doing some of them already.

1) Increase your water intake to 1 cup per 9kg of your weight

2) Eat 4-5 meals per day, eating every 3-4 hours with nothing in between

3) Reduce food quantity to feel slight hunger every 3-4 hours and stop eating at 80% full

4) Include protein at each meal

5) Add a serving of fruit or veg to each meal

6) Eliminate processed sugars

7) Avoid alcohol

8) Aim for 8 hours sleep daily

Weekly Healthy Habits Challenge

The Your Best Body programme is designed to get you into healthier routines and habits.

You will notice that some habits are part of the principles above; this is because we will bring them into focus and make sure you are stick for that week.

Check out the Healthy Habits below:

Week 1: Healthy Habits Challenge

This week we are starting with the following two healthy habits:

Cut off the post-dinner snacking: This week, you will switch off eating after 8pm. No post-dinner snacking. If you finish dinner earlier, say 7pm, then that is your cut off time. Avoiding food after dinner is a real game-changer and will see you shift weight in the first week if it was a habit you had.
Hydrate: Drinking water is essential to feeling better, eating less and managing stress. For week 1, here are your hydration habits to stick to: start the day with 1 cup of hot water, followed by a second cup of hot water with either 1 tbsp of apple cider vinegar or 1/4 lemon. Later in the day, add green tea with your afternoon snack, then add a cup of tea 30min to an hour before bed. This week, focus on ways to get your required water into your day.

Week 2: Healthy Habits Challenge

This week you will be sticking to the following two healthy habits:

Eating every 3-4 hours and nothing in between: This allows your body to complete it's digestive cycle so you can better digest your food and eliminate unnecessary snacking throughout the day. A quick and easy way to reconnect with your hunger and satiety and eat less!
Getting in 8 hours of sleep: Sleep is essential for our ability to cope as well as general health. A surprising fact that you may not know, lack of sleep is one of the most significant predictors of weight gain. When you lack sleep, your body produces hormones to make you feel hungrier throughout the day. This week it's time to turn off TV and devices and get to bed on time! When you are getting good sleep, it also improves your ability to cope in stressful situations, pretty important right now!

Week 3: Healthy Habits Challenge

This week you will be sticking to the following two healthy habits:

Reduce/ eliminate alcohol: this may be a big one for you this week. Higher consumption of alcohol has crept into many people's habits over lockdown, so this week I will challenge you to reduce or eliminate alcohol!
Eliminate sugar: this is the real week to cut cravings, get rid of bloating and improve your mental health and wellbeing... all as a result of getting rid of the sugar. So this week, you are eliminating all added sugars, this does not include fruit. It does mean eliminating chocolates, cakes, soft drinks, and sugar in teas. You can use small amounts of honey and pure maple syrup.

Week 4: Healthy Habits Challenge

You need to stick to the following two healthy habits for week 4:
1) Experience hunger before every meal! Yes we have spoken a lot about hunger over the last couple of weeks and this week we are aiming to experience before each meal
2) Wholegrains: replace all white grains with wholemeal/ whole grain alternatives

Week 5: Healthy Habits Challenge

You need to stick to the following two healthy habits for week 5:
1) Add protein with each meal: protein helps to stimulate muscle repair and growth, increases our metabolism and leaves us feeling fuller for longer. Adding protein to each of our meals can help to decrease our hunger and cravings for sugar. Sources of protein include: meat, chicken, fish, legumes, soy products, eggs, dairy, nuts and seeds.
2) Going green: add a handful of greens at 3 of your meals each day. Green ideas: spinach, broccoli, kale, mixed green salad, green beans, asparagus, green capsicum, avocado, cabbage, green apples, kiwi fruit

Your Best Body Fitness

Increasing your activity level over the next six weeks is broken down into two components: the exercise plan and physical challenges.

The Exercise Plan: your goal is to achieve 2-3 resistance training sessions (these are your Semi Personal Training or Virtual Training sessions) plus two 20-40min cardio sessions (walk/ jog/ bike ride etc), each week.

Physical Challenges:
This is a weekly physical challenge to keep you motivated, determined as well as burning extra calories to speed up the weight loss.

Week 1

Week 1 Exercise Plan

This week you need to complete:

2 x strength workouts : follow along with the sample sessions below all count as strength OR join our Virtual workouts (see below) OR complete your own strength workout.

1 x cardio: do 1 x 20-40min cardio session this week (walk, jog, bike ride, boxing etc). The weekly physical challenge below will help you to achieve this!

Week 1 Physical Challenge

15min Daily Walk:
You need to complete a walk , ride or other cardio for 15minutes in duration, every day for the first week, on top of your Exercise Plan as outlined above.

Week 2

Week 2 Exercise Plan

This week you need to complete:

2 x strength workouts : follow along with the sample sessions below all count as strength OR join our Virtual workouts (see below) OR complete your own strength workout.

1 x cardio: do 1 x 20-40min cardio session this week (walk, jog, bike ride, boxing etc). The weekly physical challenge below will help you to achieve this!

Week 2 Physical Challenge

100 Squats a Day Challenge:
You need to complete 100 squats each day for 7 days! You can do them all in one go, or break them up throughout the day. You will notice a real difference by the end of the week in how your legs look and feel!
If you are a beginner, you can start with a 50 Squat Challenge!

Week 3

Week 3 Exercise Plan

This week you need to complete:

3 x strength workouts : follow along with the sample sessions below all count as strength OR join our Virtual workouts (see below) OR complete your own strength workout.

2 x cardio: do 1 x 20-40min cardio session this week (walk, jog, bike ride, boxing etc). The weekly physical challenge below will help you to achieve this!

Week 3 Physical Challenge

Run 4km or walk 5km
You need to complete at least one 4km jog/ run or a 5km walk this week. Snap a pic and post it in the Makeme App!

Week 4

Week 4 Exercise Plan

This week you need to complete:

3 x strength workouts : follow along with the sample sessions below all count as strength OR join our Virtual workouts (see below) OR complete your own strength workout.

2 x cardio: do 1 x 20-40min cardio session this week (walk, jog, bike ride, boxing etc). The weekly physical challenge below will help you to achieve this!

Week 4 Physical Challenge

Strong to the Core
This week the physical challenge is on our core strength. Every day before bed or at some stage during the day, time yourself holding a plank. Snap a pic, record your time and try to improve on it each day. Seven days of core planks! I am keen to see how much you improve over the week!