28 DAYS LATER

- A HEALTH & FITNESS CHALLENGE -

LET's make the most of OUR TIME in lockdown.

The 28 Days Later challenge is designed to give you a simple and easy to follow way to build healthier habits and a healthier you on the other side of lockdown.

TRAINING

Move with weekly workouts and exercise

NUTRITION

Boost your immune system

SLEEP

Rest, recover and be more productive

HYDRATION

Improve mood and flush out toxins

SUNLIGHT

Your daily dose of Vitamin D

BREATHWORK

Calm your mind and improve mental health

HOW IT WORKS

Simply follow the weekly goals for each of the six pillars consistently over the next 28 days.
We’ll update and build upon the goals for each pillar each week.

SUN 01 – SAT 07
AUG, 2021

SUN 08 – SAT 14
AUG, 2021

SUN 15 – SAT 21
AUG, 2021

SUN 22 – SAT 28
AUG, 2021

WEEk 4

TRAINING

GOAL: Complete 6 training/exercises sessions during the week.

This could be following an online Falsegrip session, going for a run, swim, ride or walk or any form of physical exercise that keeps you moving for a minimum of 45mins.
www.falsegrip.com.au/online-training/

NUTRITION

GOAL: Refined Vegetable/Seed Oils

This week we’re aiming to remove some of the most chemically altered “foods” in our diets.

Aim to replace them with Grass-fed Ghee, Grass-fed Butter, Organic Lard, Organic Tallow, Organic Coconut Oil or Olive Oil.

Keep up your daily serves of fruit and veg, have 4 days alcohol-free days and aim to keep sugar and processed foods intake low to zero again too.

SLEEp

GOAL: 8 hours sleep each night.

Let’s get a little extra in. be sure to turn off all devices, eg. Phones, tablets, TV’s at least 30min before bedtime and keep up your consistent sleep/wake times during the week too.

Great podcast on the importance of sleep here: Sleep is non-negotiable: Dr. Matthew Walker | Rich Roll

HYDRATION

GOAL: Drink 2L of water each day + 500ml for every hour of exercise.

Calculate your daily intake by making 2L your minimum and add the extra accordingly.

SUNLIGHT

GOAL: Get your 20 mins of sun in a natural environment.

We’re fortunate on Sydney’s Northern Beaches to be surrounded by National Parks and pristine beaches, so this should be easy. Make it part of a bushwalk or a dip in the ocean. Exposure on your face, arms, legs and as much of your torso as possible.

BREATHWORK

GOAL: 15 minutes of Box Breathing each day.

One, longer 15 min session.
See how this differs from shorter sessions for you.