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10,000 steps, averaged per day
Week 1
Week 2
Week 3
Week 4
Average step count over the week, total steps for the week divided by 7 days.
Week 4
Week 3
Week 2
Week 1
90 minutes of sofa-based TV time
Monday - Friday only 90 mins average per day maximum time spent on sofa watching TV doesn't count if TV watched whilst doing some sort of activity
60 minutes of strength training
Week 1
Week 2
Week 3
Week 4
60 minutes of strength training per week - weights, resistance bands or bodyweight exercises
5 Mins Yoga/Stretching Sessions per day
Week 1
Week 2
Week 3
Week 4
Minimum of 5 mins stretching or yoga poses per day.
4 Weeks Average Calorie Count
Week 1
Week 2
Week 3
Week 4
Average of 1650 - 1750 calories per day over each week
3 Runs or Hikes per week
Week 1
Week 2
Week 3
Week 4
Minimum 3 x 25 mins run or hike per week
20 mins relaxing before bed
Week 1
Week 2
Week 3
Week 4
Do something relaxing before bed:
-
Yoga
-
Reading
-
Facemask
-
Etc
120g Protein Intake
Week 1
Week 2
Week 3
Week 4
Average 120g protein per day over 7 days.
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