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WEEK 4



Track, Tabata + Don’t Eat Your Feelings Week!

CHALLENGE - A TABATA a Day Keeps the Doctor away!


TABATA Sweaty Selfie in YHH group and tag me!


Record Your Meals in Myfitpal x1 day this week and share inside group!

Download MY FITNESS PAL - Work out your Total Daily Energy Expenditure by using this formula. TDEE Calculator: Learn Your Total Daily Energy Expenditure https://tdeecalculator.net/


ONLINERS: Here's a SUPER SIMPLE tabatatimer.com you can use if you want to mix up with the TABATA Pre-Recorded Workouts in the fitness section.


You can use any 4 exercises you fancy and repeat them 20 secs on and 10 secs off - repeat that 8 times !


Heres a Simple Tabata:

1 Runs

2 Push Ups

3 Seated Rotation

4 Squat Jumps



FITNESS

OFFLINERS - Its all TABATA Done for You at Classes this week!


Monday

TABATA UPPER BODY FAST ESSENTIALS



Tuesday

TABATA INFERNO LEGS ESSENTIALS



Wednesday

TABATA THIGHS ON FIRE Essentials



Thursday

TABATA SUPER BURNER ESSENTIALS



Friday

!FRIYAY! MIX ALL WEEKS WORKOUTS X2 CHALLENGE APPROX 30MINS

NUTRITION

THIS WEEK WE’RE EXPERIMENTING WITH FLEXIBLE EATING.


In a nutshell this means you being the FOOD DETECTIVE and checking up on what's satiating you and giving you most energy WHILST still working towards your goals longterm.


It is ESSENTIAL you never feel deprived or restricted on this journey x More on this on the lives!

Here are more recipe inspirations !


click on image to get recipe

MINDSET


Monday - TOTAL TABATA + TRACKING


Wednesday - DON’T EAT YOUR FEELINGS WEDNESDAY


FRIDAY - WINS OF THE WEEK AND WEEKEND TRANSFORMATION


DAILY HABITS

  • Daily 15 minute home workout.

  • 10k steps tracked with Fitbit/Apple watch

  • 3 litres of water - sip through the day.

  • Focus Habit Reset

  • Be aware of emotional eating or nighttime nibbling when not hungry. GOALS Check!

  • Decrease bloating, inflammation & Brainfog. Exercise daily HIIT or Pilates or Stretch

  • Stick to basic meal plan for 7 days. Food shop from local butchers / groceries or ONLINE

  • Prep for the week.


I hope that helps 📷📷:-)

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