Welcome to your 30 Day Shape & Sculpt challenge!
This is our brand new challenge designed to help you kick start your motivation and get you feeling great this summer. With hand-picked workouts from Davina, this 30 day challenge will take you through a wide range of workouts engaging all areas of your body to help you boost your energy and become more toned. Using these workouts we recommend you exercise a minimum of 3 sessions per week and no more than 6 sessions.
To get started simply download your challenge guide where you'll find more information about what the challenge is and how it works. We've also provided all our top tips for how to survive the summer. And if that wasn't enough, we've also got a brand new menu planner for you to plan our your meals and smash your goals!
Are you ready? Let's do this!
We have included a warm up and cool down and suggest you complete these before and after each of the workouts.
Downloads for you
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2) If you are losing fat and feel ok you are where you need to be.
3) If you aren't losing fat or you are gaining fat you need to reduce your calories by 150kcals daily, wait for a few days and see how you feel.
2) If you are increasing weight and feel ok you are where you need to be.
3) If you are remaining at the same weight you need to increase your calories by 150kcals daily, wait for a few days and see how you feel.
2) If you are gaining fat you need to reduce your calories by 150kcals daily, wait for a few days and see how you feel.
3) If you are maintaining your weight and feel ok you are where you need to be.
Harris Benedict Calorie Calculator.
If your goal is to lose, gain or maintain your weight knowing the amount of calories you are aiming for can be important.
The calorie amount given is for guidance so please do not become totally focused on it - eating a nutritious diet is just as important. Please note this calculator has not been designed with pregnancy or breastfeeding in mind The amount given is per day however you can focus on your weekly total rather than daily. To work out your weekly figure multiply your daily figure by 7. How to know if your figure is correct?Weight loss
1) If you are losing fat but are still hungry you are in too much of a deficit. Increase your calories by 150kcals daily, wait for a few days and see how you feel.2) If you are losing fat and feel ok you are where you need to be.
3) If you aren't losing fat or you are gaining fat you need to reduce your calories by 150kcals daily, wait for a few days and see how you feel.
Weight gain
1) If you are losing weight you are in too much of a deficit. Increase your calories by 150kcals daily, wait for a few days and see how you feel.2) If you are increasing weight and feel ok you are where you need to be.
3) If you are remaining at the same weight you need to increase your calories by 150kcals daily, wait for a few days and see how you feel.
Maintain weight
1) If you are losing fat you are in too much of a deficit. Increase your calories by 150kcals daily, wait for a few days and see how you feel.2) If you are gaining fat you need to reduce your calories by 150kcals daily, wait for a few days and see how you feel.
3) If you are maintaining your weight and feel ok you are where you need to be.