Starts: Monday 5 February – 1 March
For: 26 days
What you need to do
Each day complete an exercise for 10 minutes or for a set amount of reps/sets and have a healthy meal or snack matching the corresponding letter, for example, A = Avocado and Aerobics.
The letters for the coming week will be posted on the Saturday before on social media for you to get some ideas and plan your shopping. You don't have to go with our ideas but it may just help for some of the harder letters. If you are not on social media, the full list of suggestions is provided here for you to plan your own ideas.
If you are unsure of an exercise, please google it or watch a demonstration on Youtube. If at a gym, class or attending a drop-in (Livewell clients only) you could also ask an advisor or fellow client there.
Try to vary your healthy foods from different food groups - you may even come up with some new favourite recipes to repeat in the process!
|
Date |
Letter |
Exercise |
Food/meal |
|
05/02 |
A |
Aerobics |
Avocado |
|
06/02 |
B |
Bicep curls |
Berries |
|
07/02 |
C |
Crunches |
Carrots |
|
08/02 |
D |
Dance |
Dahl |
|
09/02 |
E |
Elbow to knees |
Eggs |
|
10/02 |
F |
Farmers Walk |
Flaxseeds |
|
11/02 |
G |
Glute Bridge |
Greek yoghurt |
|
12/02 |
H |
High Knees fast or slow |
Haddock |
|
13/02 |
I |
Inch Worm |
Iceberg Lettuce |
|
14/02 |
J |
Jumping Jacks/Half Jacks |
Jerk Chicken |
|
15/02 |
K |
Kick Butt |
Kiwi Fruit |
|
16/02 |
L |
Lunges/Back Steps |
Lentils |
|
17/02 |
M |
Mountain Climbers/Standing Climbers |
Melon |
|
18/02 |
N |
Narrow squats |
Nectarine |
|
19/02 |
O |
Oblique Twists |
Oats |
|
20/02 |
P |
Press-ups |
Plum |
|
21/02 |
Q |
Quick Feet |
Quinoa |
|
22/02 |
R |
Rows – Bent over row |
Radish |
|
23/02 |
S |
Squats |
Soup (homemade) |
|
24/02 |
T |
Tricep Extensions |
Tomatoes |
|
25/02 |
U |
Upright row |
Ugali (traditional east African dish) |
|
26/02 |
V |
V Sit Hold |
Vegetarian |
|
27/02 |
W |
Walking |
Walnuts |
|
28/02 |
X |
X Body Curls |
Xigua |
|
29/02 |
Y |
Yoga |
Yoghurt |
|
01/03 |
Z |
Zumba session |
Zoodles |