Category / 28 Days Challenge

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  • Day 28

    Last day of 28 days the challenge, last workout! Ar you ready for The Badass Workout?!!! Healthy tip: The most important nutrition habits. Consume nutrient-dense foods to avoid hunger and cravings:  Foods like fresh fruits, vegetables, nuts, seeds and whole grains are full of the nutrients our body is requesting. Establish simple and sustainable nutrition habit. Eat…
  • Day 27

    Rehearsal day! Go through all the exercises you have learned so far. Check your form, focus on the teaching points. Do go fast, practice, and get ready for tomorrow's Final Badass Workout!  Healthy tip: Water Down the Calories Our bodies are about 60% water – with muscle mass carrying much more than fat tissue!  We need to…
  • Day 26

    Day off! The last day off before the grand finale! Healthy tip: Eat Your Fruit (Don’t Drink) Researchers at the Harvard School of Public Health found that people who consumed one or more servings of fruit juice each day increased their risk of developing type 2 diabetes by as much as 21 percent. Conversely, those…
  • Day 25

    It's time for another walk! Healthy tip: Avoid Processed Junk Food All the processed junk foods in the diet are the biggest reason the world is fatter and sicker than ever before. These foods have been engineered to be "hyper-rewarding," so they trick our brains into eating more than we need, even leading to addiction in some people. They…
  • Day 24

    VII - Plank, Superman, Push Up, Table Top Healthy tip: Eat mindfully. Limit distractions and take time to experience eating and engage your senses. Up to 30-40% of nutrients may not be properly absorbed if you are distracted while eating.  Like walking, watching TV, typing, working – all very common eating activities these days.  Digestion…
  • Day 23

    Go for a walk! 20 min minimum, please! Healthy tip: Avoid Bright Lights Before Sleep When we're exposed to bright lights in the evening, this disrupts production of the sleep hormone melatonin. An interesting "hack" is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening. This allows melatonin…
  • Day 22

    Only 7 days to go! Hang in there :) VI - Plank, Superman, Diamond Sit Up, Squat Healthy tip: Get Enough Sleep The importance of getting enough quality sleep cannot be overstated. It may be just as important as diet and exercise, if not more. Poor sleep can drive insulin resistance, throw your appetite hormones out of whack and…
  • Day 20

    You might feel a little bit tired after yesterdays workout but it's fine. Enjoy! V - Superman, Diamond Sit Up, Push Up Healthy tip: Eat the Rainbow! The more colourful your salad, the better — it means you’re getting a more diverse mix of vitamins, minerals and antioxidants.
  • Day 21

    Enjoy your day off! You deserve it! Healthy tip: Treat yourself to something tasty!  Cook a meal from the scratch! Don't know where to start? Follow these 6 easy steps: Find a recipe Grocery shop Cook! Invite your friends Eat! Share the recipe with us!
  • Day 19

    We are back to workout nr IV - Plank, Squat, Table Top You know the moves, go for it! Healthy tip: Eat Fatty Fish Fatty fish is healthy, like salmon, which is loaded with omega-3 fatty acids and various other nutrients.