Welcome to the “No Junk Food November” 30-Day Challenge! This month-long journey is all about making a positive change in your life by saying goodbye to unhealthy junk food and embracing a healthier lifestyle. Are you ready to take on this empowering challenge? Let’s get started!

The Challenge:

The goal of the “No Junk Food November” challenge is simple: avoid consuming any junk food for the entire month. Junk food includes those tempting, but unhealthy, treats high in sugar, unhealthy fats, and processed ingredients. By eliminating these foods from your diet, you’ll be paving the way for better health, increased energy levels, and positive habits that can last a lifetime.

You may also choose to limit your junk food intake down to only one portion per day if you currently have a diet high in junk foods.

How to Prepare:

Before we begin, take some time to prepare for this transformative experience. Clean out your pantry and fridge of any junk food temptations and make space for nourishing alternatives. Plan your meals ahead of time and stock up on wholesome fruits, vegetables, lean proteins, and whole grains to fuel your body throughout the challenge.

Guidelines and Rules:

Be sure to familiarize yourself with the guidelines and rules of the challenge. This includes defining what qualifies as junk food, setting a start and end date for the 30-day challenge, and considering any special circumstances, like social gatherings, that may arise during the month. **Check out the ranges of foods that are considered junk food from the cheat sheet, sourced from the Australian Eat for Health Dietary Guidelines at this link: 

Healthy Eating Tips:

We’re here to support you with a wealth of healthy eating tips! Check out the sample menu that you can download from the link at the bottom of the tracker. These are nutritious foods and meals to satisfy your cravings for every day of the week. Remember, balance is key, so aim for a diverse range of nutrients to nourish your body.

Tracking Progress:

To help you stay on track, use the tracker to record your daily food intake and exercise. Or go the next step and purchase one of our Mindful Eating Journals to celebrate your achievements and embrace self-reflection – even small victories are worth acknowledging. Purchase at the gym or online:

Strengthening your core is more than just achieving a six-pack; it’s about enhancing your overall health and fitness in a multitude of ways. Here are some compelling benefits that should inspire everyone to take up the 31-day core-strengthening challenge:

Improved Posture: A strong core stabilizes your spine, leading to better posture. Say goodbye to slouching and hello to a more confident, upright stance.

Enhanced Balance and Stability: A solid core forms the foundation for balance and stability in all physical activities, from lifting weights to everyday tasks like walking and bending.

Reduced Risk of Injury: A robust core provides protection against back injuries by providing support to your spine, reducing the risk of strains and pain.

Better Athletic Performance: Whether you’re an athlete or just enjoy sports and fitness, a strong core is essential for power, agility, and endurance. You’ll perform better in any activity you love.

Slimmer Waistline: While spot reduction isn’t possible, core exercises can help tone and tighten the midsection, giving you a leaner appearance.

Pain Relief: Strengthening your core can alleviate lower back pain and discomfort associated with poor posture.

Improved Breathing: A strong core allows for better lung capacity, helping you breathe more deeply and efficiently.

Enhanced Digestion: Core exercises can aid digestion by promoting healthy movement of food through your digestive tract.

Boosted Confidence: Achieving a strong core is a tangible accomplishment that can boost your self-esteem and confidence in your physical abilities.

Functional Fitness: A robust core improves your ability to perform daily tasks with ease, from picking up groceries to playing with your kids or grandkids.

** Join our 31-day core-strengthening challenge to unlock these incredible benefits. You’ll not only look and feel better but also build a strong foundation for a healthier, more active life. Challenge yourself and transform your core, and in just a month, you’ll be amazed at the positive impact it has on your overall well-being! **

Walking at least 10,000 steps per day can offer numerous advantages for your health and well-being.
Here are some of the key advantages:

Improved Cardiovascular Health: Walking 10,000 steps a day is a great aerobic exercise that strengthens your heart and improves blood circulation, reducing the risk of heart diseases and stroke.

Weight Management: Walking burns calories and helps maintain a healthy weight, making it an effective component of weight management or weight loss programs.

Stronger Muscles and Bones: Walking engages various muscle groups, leading to increased muscle strength and improved bone density, reducing the risk of osteoporosis.

Better Joint Health: Walking is a low-impact exercise that is gentle on the joints.

Sharper Cognitive Function: Research suggests that regular physical activity, such as walking, may help improve cognitive function, memory, and focus.

Reduced Risk of Chronic Conditions: Walking 10,000 steps per day can lower the risk of chronic conditions such as type 2 diabetes, high blood pressure, and certain cancers.

Longevity: Studies have shown that individuals who walk at least 10,000 steps per day tend to have a longer life expectancy. ACT NOW: Join the STEPtember challenge (it doesn’t matter what month it is). Download a sheet and start tracking!!

Scheduling a workout into your week is highly beneficial for several reasons. Firstly, it establishes a regular routine, making it easier to maintain consistency and stay committed to your fitness goals. By setting aside dedicated time for exercise, you prioritize your health and well-being, reducing the likelihood of skipping workouts due to a busy schedule.

Did you know incorporating physical activity into your weekly plan improves overall productivity, as exercise boosts energy levels and enhances cognitive function?

Regular workouts also contribute to better physical and mental health, helping to manage stress and elevate mood. By making exercise a part of your routine, you invest in your long-term health and happiness, ensuring a balanced and fulfilling lifestyle. Pick up a Workout Planner at the gym and try scheduling in work workouts into your week.

Establishing healthy habits is crucial for achieving long-term goals. Habits provide a structured framework that empowers you to make consistent, positive choices that contribute to your fitness journey. By turning desired behaviours into routines, you can overcome the initial hurdles of motivation and willpower, ultimately leading to sustainable progress. Whether it’s regular exercise, balanced nutrition, or adequate rest, cultivating habits ensures that these actions become ingrained in daily life, leading to lasting improvements in physical health and mental resilience.

The SMART (Specific, Measurable, Achievable, Relevant, Time-bound) method offers an effective approach to habit tracking that maximises the likelihood of success. It ensures that habits are clearly defined, leaving no room for ambiguity. By setting achievable goals, you avoid becoming overwhelmed and will increase your confidence in sustaining the habit. Time-bound deadlines create a sense of urgency and prevent procrastination. Using the SMART method to create habits not only streamlines the process but also enhances accountability, making it an invaluable tool for individuals striving to make positive, lasting changes to their fitness routines.

This month’s download is a simple habit worksheet.