The Squat2Fit Challenge

  • Do you often feel tired?
  • Wish you had the motivation to exercise or stick with it?
  • Constantly putting off a healthy eating plan until your next big holiday?
  • Feel you are ‘stuck in a rut’ with no incentive to change?

Let’s start by committing to the Squat2Fit challenge.

What is the Squat2Fit challenge? Challenge yourself to eat healthy with exercise for as many weeks as you can. At the end of this period, share your experience and results with us. When you start, depends on you!!


We are what we eat. Every week keep a diary of what you eat. Everything from liquids, to snacks and meals, everything you consume must be written in your diary. At the end of each week, it is important that you look back at what you consumed. Estimate how much sugar intake you had, proteins, carbs etc. How much of this could you eliminate from your diet and substitute with healthier foods? The idea is to try and reduce every week all the unhealthy food we eat. For example, instead of a bar of chocolate or crisps, could we eat a protein bar or fruit? Can we replace our fizzy drinks with water with lemon or flavoured water? How much alcohol do we consume in a week? Could we reduce this to a maximum of two glasses of wine or two pints a week?
Don’t beat yourself up if you overeat, use those thoughts to write your experience in your diary. Think about why you overate? Did you miss a meal that day? Were you bored? How can you stop this habit? Write it down!

It is also important to have ‘cheat days’ where once a week you can have your favourite snack or meal. However, everything in moderation. This is a plan for life, where we can look beyond this challenge, but we must create the habit.


  • How fit are you? Don’t obsess about your bodies. Rather, think about getting stronger and fitter. Use the time you exercise to reflect and set targets for yourself.  Exercise isn’t for everyone, so we must be realistic in our objectives and goals, which is why for the next 30 days I challenge you to the following, for just 15 minutes a day. 
  • Sunday – (bodyweight leg exercises) –  10 x squats, 10 x single leg lounges, 10 x side lunges squats and 10 x single leg deadlift. Repeat this 3 times.
  • Monday – 15 minutes brisk walking, do not use the lift at work, always use the stairs. Take a walk for lunch, get some fresh air and change of scenery. For those runners, a 3k tempo run.
  • Tuesday – (bodyweight upper body exercises) – 1. tricep dips, Start in reverse tabletop position on the floor with your fingers pointing toward your feet. Bend and straighten your arms to complete a rep. 2. T Push-Ups: Start in a high plank with your feet hip-distance apart. Do one push-up. Then rotate your entire body to the right into a side plank, extending your left arm to the ceiling. Return to center position, do another push-up, and repeat on the left side. 3.Walking Push-Ups: Start in a high plank. Walk your hands and feet to the right, then perform one push-up. Repeat, walking hands and feet to the left this time. Try to keep your body in a straight line throughout the movement.
  • Wednesday – 15 minutes brisk walking. For those runners try a 3-5k early morning or evening tempo run.
  • Thursday – circuits. 10 x high knees running on the spot, 10 x burpees, 10 x planks and 10 x alternate knee to chest planks. Repeat this 3 times.
  • Friday – 15 minutes brisk walking. For those runners try a 3k early morning or evening tempo run.
  • Saturday – core, strength and stretching. 10 x front planks, 10 x side planks, 10 x push-ups and opposite arm and leg lifts, 10 x toe touches and 10 x arm to side bends, alternate each side. Repeat this 2 times.

Let’s Go!!!

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