Transform Your Health and Fitness in Just 21 Days!
Welcome to the 21-Day Drop Zone club Challenge
Thank you for choosing our Fit2Shine workshop.
Before we begin, please remember:
You need to take action and practice what you learn – no action no results.
No perfection and no waiting for the right time—nothing is perfect and life happens. There will always be something going on. Learn to balance, adjust, reset and enjoy the journey. Aim for the 80/20 rule. ( means aiming to make healthy, positive choices about 80% of the time, while allowing flexibility for the other 20%. It helps you stay consistent without expecting perfection. One meal, missed workout or busy day will not ruin your progress—reset and continue with your next choice)
Swap the all-or-nothing mindset for a step-by-step approach, commitment, consistency and a determination to do a little better than last time.
If you get stuck, do not give up on yourself. Take a breath, make your next choice a better one and simply continue.
No punishment and no negative self-talk. Imagine you were speaking to your child, your best friend or someone you were coaching. What would you say to encourage them? Now say those same words to yourself and mean it!
Every positive choice counts, no matter how small.
Be patient with yourself, enjoy the journey and celebrate your progress along the way with a big smile.
Are you ready to feel great and fit2shine? Let’s get start!
Week One: Foundations of Fitness
Kickstart Your Fitness Journey
1. Think about your WHY.
What do you want to drop, and what do you want to achieve?
To help you, fill in the form on-screen in our welcome pack, print it out, or write it on a piece of paper. Keep it safe—you’ll need it again on Day 21.
Please open your Welcome Pack and read it through. Your WHY form is there, please take action, fill it in now. Done? Move to step 2.
2. Plan your movement
Review the timetable and book your classes for next week. Book here…………
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 (See below), spread them throughout the day, go for a brisk walk, cycle or walk to work or simply move more NEAT. NEAT stands for Non-Exercise Activity Thermogenesis. It is the energy you burn through everyday movement outside planned exercise, such as walking, cleaning, gardening or taking the stairs.
Once you’ve planned your classes and activities, you’re all set for a supercharged week! Move to step 3.
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 during our previous challenges—and you absolutely smashed it! If you are new, we’ve got your back. We’ll share ideas, recipes and plenty of support throughout the challenge. Please check the comments below. For everyone completing the challenge in your own time, I will try to keep around five useful comments available so that we avoid over-cluttering the page.
We’re all in this together.
1. Start your day with a glass of water to rehydrate your body after the night……………. 2. Check out the Balanced Plate Guide,……… Plan your three main meals around protein, and avoid snacks between meals. To help you, you can get our Fit2Shine recipe book for inspiration. (You fined it in our SHOP…………………..) 3. Stop eating at least 3hr before your sleep and give your body rest from food for 12-14 hrs overnight. (last food at 7pm next break-fast at 7 or 8am)
At the end of this page you have your daily tracker but first please watch daily tracker explanation video here……………. Done? Move to step 4.
4. Calm Yourself – Functional Breathing
This week, focus on breathing through your nose as much as possible and keeping your breathing light and calm. Measure your CP/BOLT score ………….
Good breathing helps reduce mental stress and also recover physical stress, improve sleep, energy levels, train strong breathing muscles, reduce breathlessness and helps balancing hormones, helps with core- back stabilisation and pelvic floor. For anyone struggling with emotional or comfort eating, or yo-yo dieting, improving your breathing and learning to rebalance your autonomic nervous system should be a priority if you want to break the cycle and regain your mental freedom.
The best part? It’s free, you can do it anywhere, and your breath is always with you.
With every breath you have choice to make it functional or dysfunctional.
Let’s do this! Watch the Box breathing videos……… and start practising. Stay consistent, and in no time your body will adapt and learn. Your functional breathing will begin to feel natural and become your new autopilot.
With breathing, it is all about taking action and practising regularly. Once you understand the exercises, play with them and include them throughout your day whenever you can.
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.
You can also do them all in one go and repeat it all later on if you don’t have time for a 30-minute class.
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!
Day 7 - Self-Reflection and Prep for week 2
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.