Transform Your Health and Fitness in Just 21 Days!
Last day of week 1, Self-Reflection
Today is the last day of Week 1, and it’s a day for self-reflection. Please look at the Self-reflection page and write down your answers. Take your time—thoughtful reflection will help you build on your achievements, identify areas for improvement, and prepare for a successful Week 2.
Progress not Perfection! Self-reflection page………
Done it? Move to week 2
Week Two: Elevate Your Routine
Challenge Yourself
As we move into the second week, it’s time to elevate and anchor strong health and fitness habits.
Stay committed and step outside your comfort zone — because this is where change is happening!
1. Timetable
Please review this week’s timetable and book your classes or plan your exercise accordingly. Book now………………… If you are doing your own exercise, please see our article for some tips. ……The Ultimate Exercise Guide for Women in Midlife and Beyond
2. Snack Exercises
This week’s snack exercises will focus on the upper body.
3. Nutrition
1. Start with a glass of water to rehydrate after the night — a super important habit to help wake up your body’s systems straight from the morning (lymphatic system, digestive system, etc.)
And please don’t look at your mobile. Enjoy your breakfast, be present, and stay in the moment.
2. Choose balanced, savoury (no added sugar), protein-centric breakfast (break-fast) with fibre to nourish your body. Protein in the morning helps kick-start your metabolism and keeps your energy steady. Examples include:
- Plain yoghurt with berries, milled seeds, and nuts
- Scrambled eggs in a pita with vegetables
- Cottage cheese with fruit
- Tuna spread on toast
- Salmon and egg wrap
- Scrambled tofu
(See our Fit2Shine Recipe Book for more ideas or meal ideas……………)
3. Keep 3x balanced plate with no snacks between meals unless needed (medical reasons, pre or post workout snacks)
4. Last meal at least 3hrs before sleep and give your body rest from food for 12-14 hrs overnight.
As always, please share your tips, recipes, and ideas with the WhatsApp group or in the comments.
4. Breathing exercises
Practice humming and crocodile breathing exercises. They are fantastic for a quick reset. I call them time-out/break breathing practices. These techniques have many benefits and are a great way to rebalance your autonomic nervous system, including reducing busy mind, stress and anxiety, lowering heart rate, improving oxygen flow, supporting digestion, and promoting a sense of calm and mental clarity. See below.
Essential Downloads
Useful Videos
HUMMING
CROCODILE BREATHING
FASCIA CHI FOR LOWER BACK
Snack Exercises
Instead of snacking, try a snack exercise!
Do the movement for 30 seconds to 1 minute in one go, up to five times a day.
You can also do them all in one go if you don’t have time for a 30-minute class.
Weekend upper body challenge
Week 2 Daily Tracker
Complete this tracker every day this week – we’ll email your answers to you so you can keep track!
Day 14 - Self-Reflection and prep for week 3
Share Your Journey
Your Fitness Progress
We invite you to share your experiences and milestones as you continue 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.
Sounds like a great plan. Tracking on MyFitnessPal should help with awareness and keeping you on track, but don’t rely on it too much—try to tune into your hunger and fullness cues as well. Enjoy your evenings out this week, and maybe just have a little less than you normally would. Looking forward to hearing how you get on!
Do you wonder why we squat so much? Here is why.
Never underestimate the power of squats… and glute focused exercises.
Besides looking great in bikinis and skirts, it’s important to have a strong butt and thighs as they are the foundations to help us with all our movements every day. When the butt and thighs are strengthened, the glutes are able to balance and stabilise the hips, allowing the hip flexors to move with ease, reducing the risk of back pain and reducing chance of injury.
Not only that, but a strong butt and thighs means a stronger pelvis and better supported knees and ankles. PLUS glute exercises are a great way to burn MAJOR calories.
SQUAT, SQUAT, SQUAT!
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.
Balance meals x3
No snacks o
like judi i have a pre work out snack suggest please
Class x4
Snack excerise x5
No weight chang but 3 cm off belly
Next week work on the snacks
Hello ladies,
Today is our day for self-reflection. I’d love to hear how your week has gone.
I look forward to reading your reflections!
Thank you for sharing. Remember, progress comes from action and honesty—not perfection.
Self-Reflection w1
Nutrition – pretty good every day, lots of protein and balanced plates (mostly!) and no snacking apart from yesterday. I was out with friends three days during the week and wine was consumed each time… 🙄
Only managed two classes sadly – it was a busy week!
Snack exercises done on 3 days.
I have lost around 1.5lbs, would probably have been more but there was an excellent home baking stall at the Come & Sing event yesterday where I ended up indulging a bit more than I should have! 😋
Next week I’m out two nights so will try to limit myself to one glass of wine and take a bottle of sparkling water with me so that I can make a spritzer and make it last longer! I’ve booked in for 4 classes and will do my best to get to all of them.
Sorry everyone, and especially Ivana, but I’ve decided to drop out of this challenge.
Being away on traveling around holiday for much of the first two weeks meant I wasn’t in the right headspace to fully commit. Now that I’m back, I have a garden that has got completely out of control and will keep me busy for the next couple of weeks, so I feel I’m not really in the challenge.
This is more a reflection on me than on the programme. I completed the challenge in January and found it to be a great experience. I wish everyone continuing all the very best, and I will definitely be at the next workshop.
I’ll still attend the classes and do my best to make healthier food choices to help get myself back on track.
Hi Helen, That’s a great example of self-reflection, and thank you for being honest. Don’t worry—once we finish the 21 days, the challenge will be available in your account, so you can start again in your own time when you’re ready. The comments section will remain active, so you can ask questions, share your results, tips, and recipes, and connect with others who may be doing the challenge at a similar time. Take care, and we’ll see you at the next workshop or in the 21 Days Drop Zone club again live in January 2027.
I was pleased with my food choices and will continue to follow this. I did all the classes I wanted to and included my daily walks. I have definitely lost some weight but will wait to the end of the challenge to find out how much 😉
Fantastic! Keep going Judi, looking forward to hearing your final results at the end of the challenge!
I have increased the number of classes I usually take and am having another try at strength classes. In the past I have struggled with these and developed lower back pain. This time I am doing things differently.
I have changed my breakfast routine to include more protein but I cannot eat a big breakfast.
I am more mindful of what meal plans I should be following and what to buy.
I am pleased with my step count this week but definitely need more water intake.
Marylin, if you need any help with strength training, please let me know.This month every Thursday morning after the 10:30am class at 11am, and again on Thursday evening before the 6pm class at 5:30pm, I’ll be running a strength training workshop to check and explain technique for strength training using dumbbells, kettlebells, bodyweight exercises and more — so please feel free to come along. Just book in.
And yes, increasing your water intake is a really good next focus — small changes like that can make a big difference over time. Keep going!
Thanks Ivana. I’ve booked in to the 5.30 class on Thursday evening.
Great. See you there.
I started out with good intentions yesterday, however we were in Glasgow last night seeing Barry Manilow at the Hydro and went into the hotel next door for a quick cup of tea afterwards before heading home. Unfortunately, the barman put a Negroni in front of me and asked if I would like it for free (he’d made one for somebody who then disappeared) and what started as “No” came out as “nooo….oh go on then!” 😂Rubbish night’s sleep and very sore head this morning which serves me right!
One of the most powerful skills for improving your health, fitness, and wellbeing is to learn how to say no.
A simple rule I often share is:
“If it’s not a clear yes, it’s a no.”
Hi girls I would like to share this tip with you. Small daily choices really do matter and reducing alcohol, especially in the evening, can be a powerful step forward. This isn’t about restriction or perfection, but about choosing habits that support your progress. I recently discovered this drink and wanted to share it. If you enjoy ginger, you’ll likely love it. It’s a great pre-dinner drink that supports digestion and helps keep blood sugar levels more stable thanks to the apple cider vinegar, and no, you don’t taste the vinegar at all. Simple swaps like this can make a real difference over time. Source: Mother Root https://share.google/KtFQxIew5Qw7fSgO2
Hello ladies,
Today is our day for self-reflection. I’d love to hear how your week has gone.
I look forward to reading your reflections! Please share below as a reply to this comment.
Thank you for sharing. Remember, progress comes from action and honesty—not perfection.
Self-Reflection w2