CONGRATULATIONS on taking on the challenge. We are here to support you all the way!
Please call the LifeAssist line for any questions that you may have.
FIRST THINGS FIRST
One Sun Wellness congratulates you for signing up for the LifeTrack Shape Challenge. When you made the decision to improve your health, you put yourself 1st .
If you are hungry for more advice, you can contact LifeAssist, or tuck in to the rich content on the One Sun Wellness website.
#myshapeplan #lifestyle #goals #action #progress
Reinforce your commitment to yourself by writing your pledge on the back of your LifeTrack Shape Challenge Chart. You can read it whenever you measure up to confirm that you made the right decision, or to give you encouragement.
Reading your pledge aloud to yourself is GOOD, but reading it aloud to a Buddy is even BETTER!
This is someone who will cheer you on (and it really helps to have someone take measurements for you too).
Ask your Buddy to witness to your Personal Pledge. This will keep you heading in the same direction and focused on the Finish Line.
Give yourself time to make Health a Habit. Treat this challenge as a marathon rather than a sprint. Your finish line is set for 5 to 6 months from now, when LifeAssist will be doing your LifeTrack Health Check re-assessment to measure your improvements. The date will be communicated closer to the time.
The aim for this challenge is to shed centimeters, regulate your blood pressure and reduce your blood sugar levels.
It is important that you have the energy to go the distance. This means that you need the right fuel and exercise that will sculpt your shape, and give you the endurance and strength to burn it off (exercise).
You can choose your own health improvement plan, but it is best to get advice from a health professional. Check out your medical aid benefits. Sun International employees can ask for advice from a dietician or biokineticist.
My Wellness Passport records your personal Health Check. You have done the blood tests and measurements. Have you checked your Lifestyle Indicators and set your Personal Wellness Goals on pages 3 and 4? To achieve weight loss you need to deal with exercise, sleep, smoking (nicotine) and alcohol use and stress.
Have you misplaced your chart?
Download and print another copy here.
How to use your Shape Challenge Chart:
- Set the date for your monthly measurements – starting NOW as it is the 1st Month since your Health Check, and this is the right time to do your 1st Measurements.
How about making it the same day you did your Health Check? So if you tested on 28 March, then schedule your measurements for the 28th of each month until your next Health Check. - Enter this date on a Calendar for the next 5 months – you can set reminders on your Calendar App on your phone or computer, or simply write the reminder on a calendar at home.
- You are in it to win it.It is helpful to keep your LifeTrack Shape Challenge Chart in sight where you will see it every day.Keep the My Wellness Passport and Tape Measure within reach.
- Before you take your measurements, refer to your Personal Pledge on the back of your Shape Challenge Chart and review your Personal Wellness Goals in My Wellness Passport – change these as often as you like.TIP: Use a pencil so that you can erase an achieved goal to make way for a new goal, or simply tick off your success.
RESOURCES
FOOD FOR THOUGHT
How you can lose weight by understanding your relationship with food, slowing down your eating pace and sleeping well.
INGREDIENTS OF A HEALTHY PANTRY
Guidelines for shopping with smart health choices in mind.
STEPPING IT UP
Good morning! Did you sleep well?
The body rests during sleep, not the brain. The brain remains active, gets recharged, and still controls many body functions including breathing during sleep. Regular, restful sleep is crucial for the body's repair. When we [...]
What exercise is appropriate?
Most experts agree that the four basic components of fitness are: 1. Cardiorespiratory or Aerobic Endurance The ability to do moderately strenuous activity over a period of time. It reflects how well your heart and [...]
GET THE FACTS
Healthier Cooking Methods
How to prepare food in healthy ways using basic cooking techniques Healthy eating is not just about choosing the right foods to eat, it is also important how they are being prepared. By using [...]
Snacks to Stash in your Drawers
While snacking can curb your hunger in between meetings, and till your next meal, mindless munching can see you raking in too many calories – and dropping in energy levels. Research shows that eating [...]
GET MOVING
Get Moving
We all know the benefits of regular exercise including more energy, reduced stress, better quality sleep, greater life expectancy and shape change. The problem is, making time for a regular exercise routine isn’t easy, and sticking to it when your levels of motivation dip, is even harder. That’s why exercise is often the first thing we let go when other priorities come up. But don’t despair, LifeTrack is helping you find some extra motivation and gain momentum in starting or maintaining your exercise programme. BEFORE AND AFTER Stretches and warm-ups are both important, but they have different functions. Understanding this difference will help you make the most of any exercise routine ➜ Warm-ups prepare the [...]
THERABAND
Having fun can help you stick to your workout routine. It makes sense—we make time for the things (and people) we find enjoyable. So grab a workout buddy and try our 20 minute workout—no gym required.
CIRCUIT TRAINING
Circuit training is a form of resistance training using high-intensity aerobics workouts. It focuses on both the strengthening of the muscles and increasing their endurance. This allows muscles to perform optimally for longer periods of time.
GET SOME OPTIONS
Spice of Life!
There are many examples of where small things can make a difference, such as the impact of a bright smile! Herbs and spices may be small things, but they too, can pack a nutrient punch. [...]
10 Smart Food Swaps to Cut Calories & Lose Kilos
Healthy eating doesn’t mean giving up everything you love - it just means being smarter about the kinds of foods and snacks you choose to include in your daily diet. It’s easy to enjoy a [...]
SUGAR – NOT SO SWEET ON YOUR HEALTH
Then there are added sugars – sugars that are added to foods, rather than those that are naturally occurring (like fruit). An example is adding sugar to your tea or coffee and cereals. But most times we are unaware of the amount of sugar that has been added in food processing at a factory (secret sugars).
Did you know the recommended daily amount of sugar is only 25g (6 teaspoons). And this isn’t just what we added to our tea or coffee it’s from all the other foods we eat through the day.
COUNT DOWN TO THE FINISH LINE
The 17 Best Ways to Maintain Weight Loss
Unfortunately, many people who lose weight end up gaining it back. In fact, only about 20% of dieters who start off overweight end up successfully losing weight and keeping it off in the long term.
However, don’t let this discourage you. There are a number of scientifically proven ways you can keep the weight off, ranging from exercising to controlling stress.
These 17 strategies might be just what you need to tip the statistics in your favour and maintain your hard-won weight loss.
