Transform Your Health and Fitness in Just 21 Days!
Welcome to the 21-Day Drop Zone club Challenge
A 21-day health and fitness reset for women in their 40s, 50s, 60s, 70s and beyond — designed to help you feel stronger, leaner, calmer and more energised without extreme diets or punishing workouts.
Drop whatever you wish — body fat, stress, aches, or old habits — but not the fun!
Embark on a transformative health and fitness journey designed exclusively for women. Our 21-Day Drop Zone Challenge is created to help you achieve real results through effective, enjoyable exercise, healthy balanced nutritious food that tastes delicious, and a more empowered spirit.
Are you ready to feel great and fit2shine? Let’s get started with Week 1…
Week One: Foundations of Fitness
Kickstart Your Fitness Journey
Please open your Welcome Pack and read it through.
1. Think about your WHY
What do you want to drop, and what do you want to achieve?
Fill in the form on-screen, print it out, or write it on a piece of paper. Keep it safe—you’ll need it again on Day 21.
2. Plan your movement
Review the timetable and book your classes for next week.
Aim for at least 3 classes per week. Recordings will be available, so no excuses!
No time for a 30-minute class? Try our Snack Exercises (starting Monday), spread them throughout the day, go for a brisk walk, cycle or walk to work, play golf, or simply move more.
Once you’ve planned your classes and activities, you’re all set for a supercharged week!
3. Nutrition
This week’s theme is “Less is More.”
We’re dropping the things that don’t serve us and making room for habits that help us feel healthier, stronger, and more energised.
No more treating our bodies like rubbish bins—they’re getting VIP treatment from now on!
Don’t panic! Many of you have done this before in our previous challenges. and smashed it. If you’re new, we’ve got your back. We’ll share ideas, recipes, and support throughout the challenge. Please see comments.
We’re all in this together—me included.
Start your day with a glass of warm water to rehydrate your body after the night. Check out the Balanced Plate Guide, plan your three meals around protein, and avoid snacks between meals.To help you, get our Fit2Shine recipe book for inspiration. (You fined it in our SHOP)
4. Calm Yourself – Functional Breathing
This week, focus on breathing through your nose as much as possible and keeping your breathing light and calm.
Good breathing helps reduce stress, improve sleep, boost energy, and support recovery.
The best part? It’s free, you can do it anywhere, and your breath is always with you.
Every breath is a chance to create positive change.
Let’s do this!
Essential Downloads
Useful Videos
DAILY TRACKER EXPLANATION
MEASURING YOUR CP/BOLT
BOX BREATHING
Snack Exercises
Instead of snacking, try a snack exercise!
Do as many as your age if you are 65 or older. If you are under 65, do your age plus 30.
Weekend Leg Challenge
Week 1 Daily Tracker
Complete this tracker every day this week – we’ll email your answers to you so you can keep track!
Share Your Journey
Your Fitness Progress
We invite you to share your experiences and milestones as you embark on the 21-Day Drop Zone Challenge. Your stories can inspire and motivate others in our Fit2Shine community. Whether it’s a small victory or a major breakthrough, every step counts. Let us know how you’re feeling, what you’ve achieved, and any tips you might have for fellow participants. Remember, we’re all in this together, and your journey could be the spark someone else needs to keep pushing forward. Leave your comments and upload your photos in the Comments section below, or in the WhatsApp group.
Let’s celebrate our progress and support each other on this path to a healthier, more vibrant life!
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I’ll be aiming to drop body fat, sleepless nights and overeating. Would have gone for alcohol but I have a couple of evenings out this week so will put that one off until next week 🙂 I will also be tracking my food intake on MyFitnessPal, which I find helps keep me on track and more aware of what I eat throughout the day.
Sometimes I get hungry in the afternoon and before my evening class. Is it okay to have a snack? If so, what kind of snack would be best?
Let’s try a different strategy. If you feel hungry in the afternoon, make sure you are eating a well-balanced lunch and staying well hydrated. Sometimes, thirst can be mistaken for hunger, and if your body is not getting enough fluids, it may send hunger signals as a way of obtaining hydration from food.
It is also very important to get enough protein throughout the day, as protein helps keep you fuller for longer and can help reduce hunger. Aim to include at least 25–30 g of protein in your lunch.
For an evening class, prepare your dinner in advance. Eat a small portion of your dinner 1–2 hours before class, then finish the rest afterwards. If you do not have time to prepare your food and would prefer a snack instead, choose a small savoury, non-sweet option. You can find ideas in our Fit2Shine recipe book.