Week 2




Water is vital for your health and is one of the most important factors when looking to improve our wellbeing.  It is recommended that you consume a minimum of 2.5- 3 litres of water a day, some of the benefits of this include;


  • Reduced fatigue and aids in the production of energy

  • Increased satiety (keeps you feeling full)

  • Promotes healthy skin

  • Aids kidney function

  • Increased performance in the gym due to adequate hydration in the cells and joints delaying the onset of fatigue.

Weekly Challenge

Our next challenge for week two is to monitor and record the amount of water you are consuming each day, with the aim of consuming over 2.5 litres each day.


 Tip 1 - As well as being an incredible source of nutrients vegetables are also a great source of water so get stuck into plenty of veggies this week.


Tip 2 – Having a water bottle on your desk or your place of work creates a visual cue to remind you to drink water throughout the day.


 Warming Up For Exercise


Why –

It is common knowledge that prior to any exercise session it is important to get your body and mind in a state that is ready for exercise.   Increasing the core temperature of the body, gently moving the major joints and strengthening the connection between the brain and muscles through low loads of muscle activation is essential for increasing performance and reducing the chance of injury.

How –

If you’re in the gym start at a low intensity on one of the cardio based machines (Rower, treadmill, cross trainer etc) gradually increase your speed over a five minute period. This will increase your body temperature and increase blood flow to the muscles.  From here it is recommended to run through a series of movement based exercises using your bodyweight, this may include squats, lunges, push ups, leg swings, hip lifts, bear crawls etc.  We will go through various different warm ups over the course of the Lift Your Wellbeing programme so you’ll feel confident to effectively warm up for exercise on your own.


Weekend Challenge


To start to create the habit of getting more active on the weekend we have put together the following challenge for you to complete this weekend.  This consists of one body weight workout, which can be completed at home or in your local park. We will run through these exercises so you are familiar with them.  This should only take 10-15 minutes however if you want to do more you can increase the number of rounds you complete.


3 Rounds

Body weight squats for 45 seconds

Body weight push ups (on knees or toes) 30-45 seconds

Body weight split squats 30-45 seconds

Straight arm plank 30-45 seconds