“Before anything else, preparation is the key to success.”
It’s no secret that preparation is so important when it comes to your health. Fluidform Challenges are designed to challenge your fitness and transform your mind and body. It’s important to be well prepared for each challenge, to ensure you get the most out of your experience.
Consistent workouts, five days a week for six weeks.
Each challenge includes a calendar of daily workouts. We know the sweet spot to transforming your body is a minimum of 20 minutes a day, five days a week. This frequency of movement will challenge and fatigue the body. This is when the change happens and we see results. You may also experience tightness or soreness through your body, due to the consistent movement and strengthening.
Preparation: In order to minimise tightness, soreness and fatigue, I recommend sticking to 20 minutes of movement two weeks prior to the challenge commencing. Here are my top five workouts on rotation to prepare your body for the next challenge:
- Mini Legs 6
- Mini Glutes 5
- Mini Arms 8
- Mini Barre 12
- Evening Stretch
Balanced, nutritious recipes.
We recommend supporting each challenge with balanced nutrition to cleanse, nourish and sustain your body. It’s important to support this added movement with protein, healthy fats and carbohydrates to feel energised and powered all day long. The key to eating well is preparation – plan out your weekly meals (follow the meal plan) and have your kitchen stocked with the essential ingredients you need (shopping list provided). Ensure you have healthy snacks prepared on hand, for when you are hungry between meals. This avoids snacking on highly processed, nutrient lacking foods.
Here are my go-to recipes I can prep the night before, to keep my body fueled and energised for each challenge:
- Breakfast – Hemp & Chia Bircher
Hint: Soak your seeds overnight and just add fruit and yoghurt!
- Lunch – Loaded Vegetable & Hummus Wrap
Hint: make the hummus in bulk on Sunday and add to your meals throughout the week. A great source of protein and flavour to enhance any meal.
Hint: Roast your vegetables, prepare a few boiled eggs and make your tahini dressing the night before. All you need to do is toss together and take a container for lunch!
- Dinner – Soba Noodle Salad
Hint: Make the sauce in advance and all you need to do is prepare the noodles!
- Snacks – Hummus with Crudites
Commitment, motivation & reflection.
Each challenge requires immense commitment, daily motivation and reflection on the progress you have made and the goals you are wanting to achieve. Here are my tips to staying focused for the entire journey:
- Daily relaxation – Find a quiet space and enjoy five minutes of relaxation, a moment to clear your mind and relax your body. Remove any distractions (phone, children) and just allow yourself to feel present in the moment. Try Relaxation Series One.
- Daily stretching – Release tension both physically and mentally. Just 20 minutes of stretching will not only alleviate tightness and imbalances in your body but allow your mind to focus and re-centre. Try Evening Stretch 2 and Mini Stretch 5.
- Journalling / goal setting – track your workouts and progress with a journal. Hold yourself accountable each day and reflect on the achievements you have made to stay motivation right till the end.
