THE WEEKLY CORE ~

Week 3: Challenge

“I embrace the challenge - and push through my limits.”

How does the word “challenge” make you feel? Can you feel that reaction in your body?

It may evoke feelings of excitement and an appetite to jump in. Or, to the contrary, perhaps it makes you feel uneasy, apprehensive. If you are in the latter camp, you’re not alone. I am a recovering perfectionist, type A kind of a person who does not like to get things wrong. Challenges can feel confronting; I’d much rather stick to the things we’re good at than risk trying and failing.

But guess what?

CHALLENGE = PROGRESS

And what’s the enemy of progress? Perfection.

Read that again!

This week let go of trying to get it perfect. Jump in - give it your best. Challenge is designed to be hard. It will be uncomfortable. It may not always be pretty. But - trust me - when you start to see the progress as a result of committing to challenge you will be addicted!

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Workout Menu

You know the drill - brand spanking new Week 3 Workouts are waiting…

Session Focus

💖 Mobility Release: restorative exercises designed to release tension, increase range of movement and open the body up. A great one to start off the week!

🔥 Dynamic Strength: challenging full body flowing routines targeting abs, obliques, back and glutes.

🌊 Mobility Flow: flowing movement to unlock the spine from head to tail and improve flexibility in your hips & shoulders.

💪🏼 Mindful Strength: strength done slowly - holding poses and moving at half speed to focus on excellent form while we build strength

How to Schedule Your Workouts

Each workout takes between 15-25 minutes - designed to be weaved into your busy days seamlessly.

On days you have more time, run two sessions together. Start with a Mobility to warm up and follow with a Strength.

If you’re short on time, I recommend selecting a 5 Minute Moment (scroll down to access) to warm you up before doing a Strength Session.

Food for Thought

Protein

As someone invested in health & fitness, you already know the importance of protein…

… but let’s look a little more in detail at the WHY, WHAT and the HOW?

Why is protein important?

Protein has a variety of different roles in the body. Most commonly associated with muscle building & repair, it also supports healthy digestion, promotes satiety, aids metabolic function and increases bone health; you could also read this as:

i) prevents bloating

ii) stops overeating

iii) aids weight loss

iv) keeps you strong into menopause

What do we need?

The recommended daily intake of protein is 0.8-1.2g per kg of body weight, with those who are looking to build muscle on the upper end of the range. For a 65kg woman, this would be between 52-78g of protein per day. In practice this looks like 3 protein-centric meals and a high protein snack. Lean proteins are often recommended as they offer the benefits without high fat content, however don’t shy away from fats entirely as healthy fats provide essential nutrients.

How to include it?

Depending on your food preferences, there is a wide range of foods high in protein.

Meat (beef, chicken, turkey) - if you eat it - offers readily absorbed, high density protein, meaning you get a lot from a little.
Fish & Seafood not only provide protein but also healthy fats and omega 3
Eggs are an excellent source of vitamins & minerals as well as being protein rich
Dairy products: high in protein and calcium, natural yogurt & kefir also support gut health
Plant-based proteins such as lentils, chickpeas, tempeh, edamame & tofu
Nuts & Seeds: protein rich and full of polyunsaturated fats for heart health

It’s easy to get hung up on the numbers and start calculating exactly how many grams of protein you “should” be having in each meal (which isn’t much fun). But a simpler step toward upping your intake is to start building meals around a source of protein and swap your usual snacks for something high in protein such as nuts or yogurt. Here’s an example to inspire you.

A Protein Day

Breakfast: Natural Yogurt with Blackberries, Cashews & Chia Seeds
Mid-morning snack: 1 Hard Boiled Egg & 2 Oatcakes
Lunch: Chicken & Avocado Sandwich on Seeded Bread & 1 Apple dipped in Peanut Butter
Afternoon snack: Handful of Mixed Nuts (Almonds, Peanuts & Walnuts)
Aubergine & Lentil Bolognese served with Quinoa

When should I eat it?

There are certain schools of thought that recommend eating protein at certain times of the day e.g. starting your day with it - or timing your consumption with when you workout. But I have found that orchestrating meals in such a way can be off-putting and feel unnatural. The most important thing is to make sure you consume enough throughout the day to nurture your body. And enjoy it - choose high protein foods that you LIKE not just because they are high in protein, and it’ll be an easy ride to happy, healthy muscles!

Try this week’s protein rich meal recipe for a little inspiration 🥘

This Week's Recipe