Hello there, we are officially 90 days into the year 2024.
There is a common concept of 21/90 rule which states ” it takes 21 days to make a habit and 90 days to make it a permanent lifestyle change” . If you have been committed to and following our weight loss guide this year, you should now be experiencing the full effects of transforming your fitness and health, you should have created a healthier lifestyle at this point. Your goal should be very clear by now and you should have made some good progress towards the goal , maybe it is a good time to take a progress pic and compare yourself to how you looked at the beginning of the year 🙂 . A big transformation that you should have experienced by now is your nutrition , nutrition is really king when it comes to weight loss, and yours should have transformed from a processed food based diet to a more nutritious whole food based diet. A cherry on top of following our weight loss guide would be an incremental and progressive shift from being sedentary to being active, we imagine you should be running by now and not walking 15 minutes anymore 🙂 .
When we created the 4-week weight loss challenge for 2024, we structured it in a way that anyone can start(or re-start) the challenge at any time throughout the year because we know that it is human nature to fall-off course from time to time and we understand that some things need to be repeated before they stick , we experienced this many times before we coasted on a consistent momentum, before we created a lifestyle. So if you would like to give it a go (or another go) you can start anytime here or download the 4-week challenge further below for offline use. We believe the challenge has so many benefits as it provides you with a solid foundation to kickstart your weight loss journey, such as clarifying your goal, learning to balance your meals, understanding and tracking your calories if necessary, and measuring your weekly progress. Good luck.
This week we celebrated Tshepi’s birthday , we thought it would be a good idea that she record and share a birthday workout that can be done by anyone at home. The workout is a Tabata style workout with a stepper ( it can be done without a stepper), Tabata style means that the workout takes 4-minutes to complete, in the 4-minutes you will be doing intervals of 20 seconds of exercising and 10 seconds of rest, why don’t you give it a try? at your own pace and pausing to take break if required, Enjoy 🙂 .
Here is a list of the moves in the video.
1.Basic stepper
2.Step + Jumping Jack
3.High Knees
4.V-Step
5.Butt Kick
6.Fast Taps
7.Shuffle
8.Back lunges
Until next week, stay blessed.
Kat & Tshepi
Kat & Tshepi 