6 WEEK
WEIGHT LOSS
CHALLENGE
2012 GUIDE
A Personal Welcome From Dale Ringin
Your Best Body Begins here!
Dear Geelong Resident,
The journey ahead of you will not be easy (especially at this time of year), nothing worthwhile ever is
but if you stick with this program and complete the 6 Week Weight Loss Challenge… I guarantee
the most rewarding experience at this time of year you will have!
After all, if you don’t have your health you have nothing. On the flipside, with excellent health you
really do have everything as you will see just 6 weeks from now.
Why 6 weeks? Well it takes 21 days to form a new habit, wether it be good or bad (of course we
want YOU to form good habits), and adding on those extra weeks will get you a great foundation to
cementing lifelong exercise and nutrition habits that will launch you into a new you.
The point of this guide is so you can get the most out of the 6 weeks. Plus, you will also find
several sections dedicated to helping you achieve the health and fitness goals you desire (like
nutrition tips, a home exercise plan and more).
You will also notice some photos and testimonials throughout this guide of other Geelong residents
who I have worked with in the past. Let these reassure you, and inspire you… if they can do it, so
can you. Absolutely you can!
The trick is just to get started and stay committed, which is why I came up with this challenge - after
all, doing something at this time of year is better than nothing, right?
I wish you the best of success.
For Your Better Body
Dale Ringin
Peak Fitness Challenge
P.S. Visit www.peakfitness.net.au and take a look at my personal training, group fitness and weight
loss coaching programs and then call 0411 158 972 to schedule your no obligation, free health
consultation and dietary analysis. We can work together to make sure you are on the right program
to help you achieve your goals and if you were already thinking of getting a personal trainer or
joining a group fitness program to help with your health and fitness then now’s as a good a time as
to upgrade to a more long term solution.
5242 8912 or 0411 158 972
www.peakfitness.net.au
Page 2
Nutrition Tips
#1 Rule For Weight Loss - Eat Right!
I hate to say it, but it’s so true; you are what you eat.
And if you want to lose weight (or gain weight) stay off that treadmill and don’t touch those weights
until you’ve first taken a long, hard look at what you eat.
The trick to weight loss (and therefore faster results) is to reduce the 6 Foods That Will Make
number of carbohydrates you consume and burn fat as a fuel source. This
You Fat Fast
means you need to feed your body a combination of protein and complex
carbohydrates at regular intervals, this will ensure proper recovery from
workouts, optimal energy levels throughout your day and reduction in 1. Alcohol
weight/centimetres. Balanced nutrition is the key.
2. Soft Drinks
The medically tested and proven program over 38 years I recommend to
use for the challenge is HealthPointe 2.0. The principles of the program 3. Trans Fat Foods
(and let me be clear, it’s not a diet!) are listed below but if you’d like more
information on HealthPointe then contact Dale on 0411 158 972 or
4. Fried Foods
[email protected].
But here’s a quick “6 point checklist” for ensuring success for weight loss 5. White Bread
and general wellbeing. The better you stick to this, the better your body
will be when the 6-weeks is up…
6. Full-fat Milk
• Keep your daily carbs count between 50- 100 grams
• Drink 2-3 litres (10 glasses) of water a day
If you’re a big consumer
• Do at least 10,000 steps per day (combined with personal
of any of these, it’s
training or group fitness and you should see fantastic
results)
essential you cut down
• Snack on protein (not carbs) between main meals and wait
significantly for a better
at least one hour between snacks
body, and better health.
• Fill in your daily food log—accountability is the key
• Take essential supplements—multi vitamin, omega 3, concentrated fruit &
vegetables and fibre tablets
Again, balanced nutrition is the key. You can do all the workouts in the world, but you just won’t be
maximizing your results until you fix the way you eat. That’s why you need to start with nutrition first,
because otherwise a lot of the time you spend exercising is wasted.
Make sure you also use your Fat Torching recipes as part of the challenge deal and contact Dale on
0411 158 972 or [email protected] if you want access to more nutritious recipes to use
throughout the challenge.
“I’m happy with my overall fitness (minus a knee injury at the moment!). I’m comfortable in my
clothes again and managed to beat last years 12km run Geelong time by 3 minutes. Now the focus
is to keep it up. Maintain healthy eating habits and continue to work on my running times. Having
some good friends do the challenge was a huge help, we kept pushing one another and kept each
other motivated. Thanks to Dale and all the challengers for the encouragement and drive to keep
going!” Belinda Randall, Waurn Ponds
5242 8912 or 0411 158 972
www.peakfitness.net.au Page 3
Here’s Some More Helpful
Nutrition Tips For Speedier Results
Your Rumbling Belly Is Lying To You, You’re NOT
Hungry: A lot of times when people feel hungry, they’re not.
They’re just dehydrated. If you drink enough water, your
body will be balanced and function the way that it’s meant to.
This is very important to aid the release of stored fat.
A good rule of thumb is 8-12 glasses per day. But If you live
in a warmer, more humid climate or are on the heavier side
(not for too much longer!), then you’ll need to drink even
more.
The REAL “big secret” to weight loss is simply
excellent nutrition.
What “Catabolic” Really Means: When the body is breaking down its own tissue, this is
referred to as a catabolic state. This happens when you don’t eat enough protein, you’re body
essentially eats itself! Not a pretty picture.
You MUST eat enough protein everyday so your body doesn’t have to eat itself!
The Importance of Snacks Each Day: Most people have time to eat a good lunch and dinner,
but it’s the snacks in between and getting a complete breakfast that are the most difficult - and
the most important!
That’s when having a convenient and quality meal replacement product is required. In choosing a
quality meal replacement product, you’ll want to look for one that has a good balance in protein,
is low in fat and carbohydrates, and keeps you feeling full. Typically healthy shakes and bars are
excellent for this because they’re convenient and give you all the good stuff, so stock-up!
If you’d like more information on protein bars, shakes or meal replacement e-mail
[email protected] or call 0411 158 972
Supplement Yourself: When I talk about supplementation, I’m NOT talking about stimulants and
artificial-type-products. Those are dangerous and should be avoided at all times.
What I’m talking about are whole-food, natural, and organic nutrition-supplement-type-products.
Things like multi-vitamin minerals, antioxidants, omega 3, concentrated fruit & vegetables and
exercise recovery products. These type of supplement products are essential to provide your
body with the natural (not chemically enhanced) nutrients lacking in our food today.
In 2002 the Journal of American Medical Association said, “Vitamins and minerals help maximize
the absorption and utilization of the food you eat. We are eating enough to prevent deficiency,
but not enough to prevent disease. We recommend all adults take a multivitamin daily”. Again, I
can point you in the right direction with supplementation. There’s a lot to know and it’s a bit of a
minefield if you don’t know what you’re doing. Please feel free to e-mail [email protected]
or call 0411 158 972.
Some of the organic supplements (with a 90 day guarantee) available to order include:
Essentials supplements pack— $105, daily multivitamin , omega 3 & fibre tablets
Concentrated fruit & vegetable supplement—$50 (60 tablets)
Protein bars x 9 — $55, fudgie brownie, mixed berry or roasted peanut
Protein shakes x 12 — $55, chocolate or latte
Protein powder 1litre — $72, chocolate or vanilla
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Where were you 8 weeks ago?
Like most brides, in the few months after my wedding all the sensible eating and regular exercise
went out the window. That combined with completing my last semester of post-grad study whilst
working full time resulted in a decent amount of weight gain in a short amount of time. Whilst being a
total cliché is quite funny (I even cut my hair short after the wedding), it’s actually not a lot of fun. I
wasn’t feeling great about how I was looking and the fact that I had let myself go. The biggest issue
was a serious lack of energy and motivation to get started again. It was the middle of winter after all
and I’d got into a routine of cooking up hearty meals for my new hubby and eating just as much as
he did! I’d trained with Peak Fitness Challenge before and really enjoyed it, so when Dale told me
about the Your Best Body Challenge I was super keen and knew it was exactly what I needed to get
me motivated again.
Where are you now after 8 weeks?
It has been really fun doing the Your Best Body Challenge with a group of like-minded people. The
support from everyone at PFC training sessions has been so encouraging and really kept me going.
I’m so happy with the results I have achieved in such a short space of time. I’ve lost 8.5kgs whilst
maintaining my muscle mass, and I’ve greatly improved my hydration. I feel so much better about
how I am looking and finally fit back into the slim side of the wardrobe. More importantly though I feel
great, I have so much energy and I am loving working out again. Eight weeks ago I was struggling to
jog 5km, having to stop and walk regularly. Last week I ran 12kms one evening, even better was the
fact that I could happily train the next day too. I do a reasonably physical job with a high rate of work
related injuries and before the challenge was struggling on and off with a few niggling back and
shoulder problems. My core strength has improved greatly in eight weeks through PFC Gymstick
and Tabata classes, and at home Fit Deck Pilates. I’m definitely feeling stronger and fitter for work
and never dreamed of being able to maintain a hover for 4 ½ minutes!
After eight weeks of Your Best Body Challenge I am now in a healthier routine. The changes in my
mind-set and eating habits have been one of the best parts of the challenge. I am much more aware
of the not only the fat and calorie content of the food I consume, but more importantly the carb and
protein content. Snacking on protein has greatly
reduced my urge to continually graze my way
through the afternoon, thank goodness for protein
bars! I have started another cycle of the
Healthpointe program and only have a few
kilograms left to reach my ideal weight, then it’s all
about maintenance. I really feel like the changes I
have already made to my eating habits are what is
going to make maintaining a healthy weight
achievable. Thanks Dale and Josh for all your
encouragement and support.
Beck Moorfoot, Grand Champion, Your Best Body
Challenge 2011
Beck lost 8.5kgs, 5.2% body fat and a total of 36cms
in the 8 weeks of the challenge.
5242 8912 or 0411 158 972
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Exercise Tips
The “Other Part” Of Weight Loss
With nutrition down, the next sure-fire way to a skinnier waistline is good old fashioned exercise. I’ll
share a few quick exercises you can get started with right now, and if you want more, don’t hesitate
to call me on 5242 8912 or 0411 158 972.
First...
Always, Always, Always Start With A Warm-Up
Before going “at it” whether it’s strength or aerobic training you’re doing, you
must always for up first. Tearing a muscle or stretching something further than
it’s meant to go can have you sidelined for at least a few weeks, and that only
slows down your progress. It’s just crazy to miss this crucial step out.
The goal of a warm-up is to get your body ready for a workout, I’ll typically start
mine by getting the heart beating and the blood pumping with a quick, light jog
(no more than 5 minutes).
I also include some dynamic stretches, paying more attention to the muscles A good warm-up and
you are going to be using the most as I train. Dynamic stretches are based on stretch is essential
movement rather than holding the stretch (they are for the end of your
sessions). Think of the swimmers, before a race they shake their arms side to side and jump up and
down…. they don't lay down on the ground and do a hamstring stretch (as this lengthens the muscle
and leaves it in more of a resting state which in turns increases the risk of injury).
The Two Categories Of Exercise
You’ll Want To Focus On
After warming up, you’ll start either one of two types of exercise - aerobic or strength training - you’ll
need to prioritize depending on what your goals are. Assuming it’s weight loss, a mixture of the two
works best. I’ll give you an example workout plan and the end of this session so you can see what I
mean, let me give you a few exercise for each first…
Aerobic exercise is excellent for your heart and circulatory system, it’s also a big calorie burner…
Walking, running, skipping, boxing, cycling and swimming are all good examples of accessible
aerobic exercises you can get started with.
As for strength training, the goal here is to build muscle for a toned, lean look on the outside. But
also because on the inside, muscle burns up calories fast. Which means while you’re watching T.V.
or even sleeping, you’re burning calories faster than you normally would.
It’s important to note that, typically strength training will not turn you into Arnold Schwarzenegger…
Unless that’s your goal. For most of my female clients, that obviously isn’t their goal and so the
strength training I prescribe is designed to tone up, not bulge your body.
On the other hand, a lot of my male clients don’t mind bulging biceps and so I work with them on
higher intensity strength training. Whatever YOUR goal is, the training exercises I am about to
share will get you results.
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Home Work Out Program
Over the next pages I will show you some simple bodyweight exercises you can do to tone up, burn
fat and help lose weight.
But why bodyweight exercises?
The frantic pace of modern life means that finding time to exercise can often be hard. An
overcrowded gym, can’t be bothered training outside, not enough equipment or space to do a full
workout at home…. these are all genuine reasons that I hear everyday. But with bodyweight
exercises:
• Little space required
• No equipment needed
• Can be done efficiently and effectively
• Gets more muscles working
• Helps burn fat, tone muscles and gain strength
• Improve energy levels
• Functional in relation to everyday life
The type of bodyweight training we’re using in this program is called High Intensity Interval Training
(HIIT). It’s a simple format of 30-45 seconds of exercise by 6 rounds followed by an adequate rest
(say 1-2 minutes). I’ve chosen exercises that will complete each other along with giving you a work
out for all areas of your body. You can also combine this work out with your own training e.g. using
the exercises in between doing a home gym session OR completing it after doing a group exercise
class (challenging but achievable!).
The guide for the exercises we are using in this program comes from the FitDeck Body Weight
cards. The exercises that have been chosen are reasonably basic but the cards themselves give
you a visual image to work off along with some technique pointers. To purchase a set of 56 cards
for just $18 (or any other cards in the range at a less than retail price) contact Dale on 0411 158 972
or 5242 8912. Check out www.fitdeck.com.au to see the full range of cards available.
THE WARM UP
It’s crucial to warm up before any home work out sessions, it’ll get your muscles and joints ready to
do your program.
Forward and backward arm rotations—30 seconds each direction
Forward and backward leg swings—30 seconds each leg
Running on the spot with high knee lifts OR marching on the spot with high knee lifts—30 seconds
Swing arms side to across the body—30 seconds
In a sprinters starting position, go up and down on your heels—30 seconds
Side bends running arms down the side of your body—30 seconds
Shoulder shrugs—30 seconds (15 seconds each way)
Torso twists both ways rotating the body to look behind yourself—30 seconds
Hurdler motion rotating the leg inwards—30 seconds each leg
You can also use this warm up routine in between your work out days as it will help with your
recovery.
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You need to choose 2 exercises to do together. Do 1 exercise for 30-45 seconds followed straight
away by the other exercise. This pattern needs to be repeated 3 times before resting. You then
move on to another set of two exercises. Rest. Then your last set of two exercises. There’s a
sample program listed on the next page or you can choose your own exercises to compliment each
other.
If you have any questions about the exercises or need to modify them, feel free to contact me
on 0411 158 972 or [email protected]. Make sure you go to our YouTube channel to
see all of the exercises in action: http://www.youtube.com/user/PeakFitnessChallenge
Star Jumpers
Also known as squat jumps. Think squatting then exploding up and reaching hands to the sky.
Cross Countries
Start in a split stance like a lunge, arms and legs move in opposition like a cross country skier.
Knee Taps
Lift knees to hands that are positioned out from the body.
Bicycle Crunches
Laying on your back, start with your left knee up and your right leg extended. Push your left leg out,
bring your right knee up and as you do so crunch and twist taking your opposite elbow to your knee.
Continue this movement with control.
Chase The Rabbits
In a sprinters starting position with hands on the floor, alternate bringing knees towards your chest
and planting your toes as fast as you can.
Side Crunches (each side)
Roll your legs to one side so they are bent and on top of each other. From this position complete a
crunch movement continually.
Forward Lunges (each leg)
Step forward making sure your front knee does not go past your front toe. Stay on the same leg.
Brazilians
Starting in a push up position on your toes, bring your knee towards the opposite elbow. Alternate
legs or repeat on the same leg.
Frog Jumps
Starting in a push up position on your toes, jump your legs forward so that your feet end up planted
on the ground (heels down and slightly turned out) and as close to your hands as possible. Then
jump them back out again to the starting position.
Marine Push Ups
Start in either a toes or knees push up position, lower your body down to the ground and then sweep
both arms up above your head so that your hands touch. Bring them back to by your chest and
push yourself back up into the starting position.
Split Push Ups
In the push up position, tuck one arm in close to the body and the other one out on a 45 degree
angle. The elbow of the arm that is close to the body should go straight back when doing the push
up and the other elbow out to the side. Change hand positions every 5 push ups.
Spiderman Hovers
In the hover or plank position (on elbows and toes), take one foot off the ground and bring that knee
towards the same elbow. Slowly return it to the stable hover position and repeat on the other side of
the body.
The sample program on the following page outlines a slow build up, doing more cardio to begin with.
But if you are able to jump right into your program then feel free to do 3-4 days of your HIIT
bodyweight sessions.
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Sample Week of Training
What I will stress though is start off on the easy side and work up to avoid injury. Also, if you
need any of the exercises modified then please don’t hesitate to contact me on 0411 158 972. If
you push yourself to the limit on the first day, you’ll be hobbling around for the next five or so and
that’s obviously not going to help you towards your health and fitness goals. And don’t forget
about incorporating good nutrition and adequate recovery into Your Body Transformation
success plan too.
This Is How Your Plan MAY Look
Sample Exercises
Monday - 30 minute aerobic/cardio session (choose Running intervals, Swimming, Walking, Riding,
one)
Skipping or Boxing
Tuesday - bodyweight HIIT session and/or Blast
group fitness session
Bodyweight—Chase The Rabbit, Bicycle
Crunches, Star Jumpers, High Knees, Split Push
Ups & Brazilians
Wednesday - 30 minute aerobic/cardio session
(choose one)
Running intervals, Swimming, Walking, Riding,
Skipping or Boxing
Thursday - bodyweight HIIT session & Blast group
fitness session
Bodyweight—Frog Jumps, Side Crunches, Cross
Countries, Forward Lunge, Marine Push Ups &
Spiderman Hovers
Friday - 30 minute aerobic/cardio session (choose
one)
Running intervals, Swimming, Walking, Riding,
Skipping or Boxing
Bodyweight—choose 6 of your favourite ones
Saturday - bodyweight HIIT session and 20-30
minute recovery session
Sunday - Rest (Very important!) or 20-30 minute
recovery session
Walking, massage, walking in the water, play with
the kids etc.
None or Walking, massage, walking in the water,
play with the kids etc.
What sort of noticeable results have you got from your training?
“General fitness has improved, when I first started I was 98kgs, when we weighed in early in the
week I was 86.5kg, that is nearly 12kg I have lost. My body fat was 29% and it’s down to 22%, I
have improved my muscle levels and my fluid levels as well through rehydrating before and after
and in general. People have started to notice the weight loss, couple of chins and stomach has
disappeared, little things like that. For the first month looking in the mirror I didn’t notice any
changes, but my wife was, she was making comments that I was starting tone up on the chest,
belly and the arms and stuff like that.” - Matt, age 36, Grovedale
5242 8912 or 0411 158 972
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“I've usually managed to lose weight on my own with
portion control and exercise but as time has passed,
and with a family and job, the motivational energy was
wearing thin. I was finding it harder to shift the weight
and the fat was appearing in places that had never
been problem areas for me before. I figured I'd give
HealthPointe a go coz it was different to what I'd been
trying. It is a commitment that I made to myself and I
am glad I did. I wasn't a model student but it was
forgiving enough to still work for me and I have lost
weight steadily. There wasn't a huge commitment to
high intensity workouts and the focus was to pretty
much eat all day (appropriate choices, of course). One
of the main crucial features to success was Dale's
coaching. The first couple of weeks can be challenging
because you are trying to break old habits and that is
the time you need a helping hand the most. You mustn't
be too proud to try that. My cravings are gone, I don't
feel deprived of enjoying life and I'm eating more fruit and veg ever.” - Amutha, age 36, Highton
Amutha lost 6.2kgs, 4.1% body fat, 6cms off her waist, 6cms off her navel and 5.5cms off her hips in
just 6 weeks.
Claire lost 5kgs, 3% body fat,
8.5cms off her navel, 6.5cms
off her waist and 5.5cms off
her hips in just 6 weeks
following the HealthPointe
program.
“After losing my enthusiasm from going to an overcrowded gym, the friendly group environment has
helped me to regain my incentive to exercise. You’re not a nameless face in the class and the
trainers are very friendly and encouraging. I enjoy the variety of sessions from boxing to bootcamp
which are always challenging and fun, they are never boring. Being a woman in my 40’s I feel
comfortable attending all classes as the trainers cater to all ages and fitness levels. “
Julie, age 46, Grovedale
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Daily Nutrition Log
You’ll Need To Print 42 Of These...
Week: _______________
Date: __________________
Weight: _________________
Meal #1 (breakfast)
Time
Carbs(gm)
Water (ltr)
Meal #2 (am snack)
Time
Carbs(gm)
Water (ltr)
Meal #3 (lunch)
Time
Carbs(gm)
Water (ltr)
Meal #4 (afternoon snack)
Time
Carbs(gm)
Water (ltr)
Meal #5 (dinner)
Time
Carbs(gm)
Water (ltr)
Meal #6 (evening snack)
Time
Carbs(gm)
Water (ltr)
Daily Totals:
Did you take your vitamins and supplements today? Y or N
Exercise for the day (including your pedometer count):
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Results Tracking Worksheet
Start
date:
Week __
date:
Week __
date:
Measurements
Biceps Right
Bicep Left
Chest
Waist
Abdomen (belly button)
Hips
Upper Thigh Right
Upper Thigh Left
Body Weight
Body fat %
Muscle %
Fat Mass
Body water
composition
Other -
BMI
(weight in kgs divided
by height in metres
squared—e.g.
70kgs divided by height
of 1.74metres squared
is:
70/3.02= 23.18)
Healthy range for BMI
is 19-24.9
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Week __
date:
Weekly Assessment Checklist
Review And See How Well You Are Sticking To A Healthy
Lifestyle… Then Adjust Accordingly For The Next Week
Nutrition:
Are you eating a full breakfast (with protein) each day?
YES
NO
Are you getting in protein based snacks in-between your main meals?
YES
NO
Are you taking supplements each and every day?
YES
NO
Have you eliminated your alcohol consumption?
YES
NO
Are you drinking enough water each day?
YES
NO
Have you been tracking your daily carbohydrate intake?
YES
NO
Are you staying within the assigned daily carbs limit?
YES
NO
If not, can you make still make some adjustments to your eating habits?
YES
NO
Exercise:
How many of your bodyweight training sessions have you completed?
________
Are you completing extra cardiovascular training sessions or your 10,000 steps per day?
YES
NO
Is your fitness improving?
YES
NO
Are you making sure to warm-up, cool-down, and stretch before
and after every workout?
YES
NO
Overall:
Identify your strengths: What’s going really well with your program right now?
Identify areas for improvement: What components of your program are you struggling with?
Action steps to improve results: What action steps can you take to improve your program for the next
week?
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Summary
How’s The Journey Been For You?
Where were you 6-weeks ago? (write a quick summary of how you felt, how you looked, why you
wanted to change and why you chose to do the 6 Week Weight Loss Challenge)
How did you feel 3-weeks into the Challenge? (Was it hard? Did you doubt yourself? Were you
starting to see results? Were you starting to feel results? What made you keep going?)
Where are you now after 6 weeks? (What results have you achieved? How do you feel? How has
your life changed? Do you see yourself sticking to this? Where do you see yourself in the future?)
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WEIGHTS AND MEASUREMENTS
CONVERSION CHARTS
3 Teaspoons = 1 Tablespoon
2 Tablespoons = 1 Fluid Ounce
4 Tablespoons = 2 Fluid Ounces = ¼ Cup
5 1/3 Tablespoons = 16 Teaspoons = 1/3 Cup
8 Tablespoons = 4 Fluid Ounces = ½ Cup
16 Tablespoons = 8 Fluid Ounces = 1 Cup
2 Cups = 1 Pint
4 Cups = 2 Pints = 1 Quart
16 Cups = 8 Pints = 4 Quarts = 1 Gallon
1 Quart = 1 Litre
1 Cup = 235 Millilitres
¾ Cup = 175 Millilitres
½ Cup = 120 Millilitres
1/3 Cup = 80 Millilitres
¼ Cup = 60 Millilitres
1 Fluid Ounce = 30 Millilitres
1 Tablespoon = 15 Millilitres
1 Teaspoon = 5 Millilitres
1 Ounce (oz) = 28.4 Grams
1 Pound (lbs) = 454 Grams (about half a kilo)
100⁰F = 38⁰C
150⁰F = 66⁰C
200⁰F = 95⁰C
225⁰F = 110⁰C
250⁰F = 120⁰C
275⁰F = 140⁰C
300⁰F = 150⁰C
325⁰F = 165⁰C
350⁰F = 180⁰C
375⁰F = 190⁰C
400⁰F = 205⁰C
425⁰F = 220⁰C
450⁰F = 230⁰C
Where are you now after 8 weeks?
“Week eight has arrived, and I can definitely say my general fitness and well being has improved,
way more than I expected it would over an eight week period. I'm feeling a lot more happier and
energetic day by day. I now understand that everyday counts and its not all about "starting on
Monday". I completed my final 10km fun run yesterday, cutting 17mins off my time from 8 weeks
ago and finishing under 60mins. Something I would never have dreamed of doing. Although the 8
week challenge may be over I feel that it's more of a start for me to continue on and stay motivated
(especially over the Christmas period!!!). I plan to keep on setting new goals for the future, and who
knows maybe do a half marathon next year???”
Lee Chapman, Grand Champion, Beach Body Challenge 2011
Lee lost 6cms of her navel, 5cms off her hips and improved her fitness by 42%.
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