Free Body Transformation Course

Welcome to UK Outdoor Fitness Free Body Transformation Course

This is 6-8 weeks of Tasks and Workouts to help with your daily routine. This is purely to help you where you are able to do anywhere and anytime.

If you want to get the best results give it ago – Please post your meals and progress on social media with hash #ukofhealth

Week 1

Task Task 2 Enhancement Notes 
Lower or cut out all alcohol Eat The Rainbow Veg 5 days + 10,000 Steps 5 days +Rainbow Task Sheet On Blog 

Exercise TASKS

  1. Beginner  Try any form of exercise – Run twice, 2 classes, work out at homeBeginner
  2. Advanced (Mix and Match) 2-4 Fitness Class, 2-3 Gyms and/ or Run 2-3 Times 3-5Km 

Additional notes:

‘Eat the Rainbow’ (fruit and veg) The Colours

  1. Reds,
  2. Yellows,
  3. Oranges,
  4. Greens,
  5. White, Brown, Beige,
  6. Blue, Indigo & Violet

TASK 1: 5 or more days aim to have at least 4 out of the 6 each day (Additional – You can also tally how many you have each day to review at the end of the week)

Eat the Rainbow
Eat the Rainbow

Check out some of these excellent websites for examples of eating the rainbow – When googling the rainbow all sites will differ between 5 and 7 colour variations – For this purpose we will go with 6 

https://www.bhf.org.uk/heart-matters-magazine/nutrition/5-a-day/colourful-foods

http://www.nutritionaustralia.org/national/resource/eat-rainbow

N.B > Research the different foods for different colours. 

Week 2

Task Task 2 Enhancement Notes 
No emails or Social Media after 09.30 – Be Strict on thisChew your food twice as slowChew your food twice as slow -Cut down or avoid TransfatContinue previous weeks tasks and take a picture each week if you wish  

Exercise TASKS

Exercise TASKS

  1. Beginner  Try any form of exercise – Run twice, Go to at least 2 classes, work out at home 2-3 times for 15-20 – Add 3 x 1 min plank
  2. Advanced (Mix and Match) 2-4 Fitness Class, 2-3 Gyms and/ or Run 2-3 Times 3-5Km 
  3. Check out instagram Wednesday paulmsmith5 / ukoutdoorfitness for extra workouts #wednesdayworkout

Additional notes:

Social Media Limitation to help your sleep

Social Media, (bright lights) or devices including TV after 10pm before you go bed – This can help with better sleep as well as relaxing you, and helping you to fall to sleep more quickly.

Good article to read – Sleep Article

Trans-Fats

Cut down Trans-Fat Foods, or cut out completely except one day a week

Below are a few ideas of foods that contain Trans Fats – Basically the more processed the food, the higher the chance that it will contain Trans Fats as well as being higher in Sugar. (In general food that we all know isn’t the best for you and should be eaten in moderation):

  • Cakes, Pies, Biscuits and Cookies (especially with icing, chocolate coating, or a filling).
  • Processed mixes (batters, pancakes etc)
  • Pastry 
  • Deep Fried Food
  • Ice Cream
  • Margarine – Always use butter
  • Microwave Popcorn
  • Cream-filled Pastries and Doughnuts

       

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Welcome to UK Outdoor Fitness Free Body Transformation Course This is 6-8 weeks of Tasks and Workouts to help with your daily routine. This is purely to help you where you are able to do anywhere and anytime. If you want to get the best results give it ago – Please post your meals and
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About Us

 

Are you bored of the gym, fed up of training and not seeing results? Or completely new to exercise and looking for a way to get fit and have fun at the same time?

UK Outdoor Fitness offers the very best in outdoor/bootcamp training. Get fit, tone up, lose weight and meet new people

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