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welcome (start here)
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goal setting
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WARMUPS & STRETCHING
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exercise
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nutrition
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bonus exercises
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exhausted to energized
WELCOME TO YOUR HEALTH KICKSTARTER CHALLENGE
Hi, Sam here from Ignition Health Private Gym.
For the past 16 we have been helping people who are new to exercise, create a healthy lifestyle for themselves and their families.
I would like to personally welcome you to our 14 Day Health Kickstarter Challenge, and congratulate you on taking the first step to improving your health and wellbeing.
If you haven't really exercised before (or not for a long time), then this challenge has been specifically designed for you!
Over the next 14 Days you will have 14 Challenges to complete. These challenges are designed to help you get moving, get motivated, and improve your eating habits.
Tick each one off on your Challenge Tracking Sheet as you complete them.
When you are ready to start, Click The Yellow Button which will start your email sequence that will coach you through the challenge.
IMPORTANT
Let us know how you are getting on, or if you have any questions. There is a form at the bottom of each page to get hold of us.
Hope to hear from you soon,
Sam Hall
Ignition Health
0276323122
DAY 1
SETTING YOUR GOALS
Setting goals for the next 14 days is really important. It will help you stay on track and give you something to work towards.
There are 2 parts to your goal setting for this challenge.
1. Complete and 'tick off' each daily task on your Challenge Tracking Sheet.
2. Choose 2 other goals from the list below
CHALLENGE
TRACKING SHEET
Below you will find your Challenge Tracking Sheet for you to download, print out to put somewhere handy (most people stick it to their fridge).
Your main goal is to complete each of the daily tasks. When you complete one, tick it off on your Challenge Sheet.
CHOOSE
2 MORE GOALS
Now choose 2 more goals from the list below, and add them to your Challenge Sheet.

HALFWAY CHECKIN
At the halfway mark, you will see there is a 'Halfway Check-in' on your daily tasks.
WARMING UP
Warming up before exercising is really important. It's the best way for you to prevent injuries, and prepares your muscles and nervous system for exercise.
Below you will find Warmup Exercises for you to follow before each Workout, followed by a Movement Library Video that shows you how to do each exercise correctly and safely.
You can also do these movements if you are feeling a bit sore or stiff from previous workouts.

Click To Enlarge
WARMUP MOVEMENT LIBRARY
In this video we show you how to do each exercise in the workout safely and effectively. We will also give you variations on each exercise to make them easier and harder.
STRETCHING VIDEO
And just as important as warming up, you also need to stretch at the end of each workout to help your body recover and repair. These movements and stretches can also be done if you are feeling a bit sore or stiff in the days following your workout.
Follow along with the video below
CHALLENGE WORKOUT
TO COMPLETE ON DAYS
2, 5, 9, 12, 14
This is your 14 Day Challenge Workout to get you on your way to improved strength and fitness! There is a Movement Library Video for this workout, showing you how to do each exercises correctly and safely. Below that is a Real Time Workout that you can follow along with.

Click To Enlarge
MOVEMENT LIBRARY
The video below will show you how to do each exercise in the workout correctly and safely. There are also a few different options depending on our fitness level and mobility.
REAL TIME WORKOUT
Follow along to the workout video below.
The video will automatically repeat after each round, so keep track of how many rounds you have done
NUTRITION RESET
DAY 3 CHALLENGE
This part of the challenge gives you the chance to rebook your eating habits.
Studies show that when you are writing down what you are eating you are more likely to make better food choices.
Day three's challenge is for you to keep a Food Diary for 3 Days. You can do this in a notebook, on your phone, or click the image below to download the Food Diary Sheet.
If you have trouble downloading this sheet or need help with this task, remember you can contact us anytime through the form at the bottom of each tab.

NUTIRITION CHALLENGE
DAY 10 CHALLENGE
Your challenge now is to choose one area to work on from your Food Diary. It may choosing better breakfasts, including more fruit, or cutting down on sugary snacks. Use the remainder of the challenge to implement this change every day.
NEED MORE HELP WITH YOUR EATING?
Our 6 Week Exhausted To Energized Challenge includes a full Nutrition Assessment, Nutrition Plan, and Coaching.
We will calculate how many portions of Carbs, Fats, Proteins and other Nutrients you need to reach your goals. Then we show you an easy way to track your eating, with lots of food options and ideas.
Alternatively, you can book in a Nutrition Assessment & Plan by contacting us below. The cost for this is $75 (note this comes with some Ignition Health Memberships)
CHALLENGE WORKOUT
To complete on days 2, 5, 9, 12, 14
Hear is a great workout to get you started on your journey! There is a Movement Library Video for this workout, showing you how to do each exercises correctly and safely. Below that is a Real Time Workout that you can follow along with.

MOVEMENT LIBRARY
The video below will show you how to do each exercise in the workout.
REAL TIME WORKOUT
Follow along to the workout video below.
(The video will automatically repeat so keep track of how many rounds you have done)

Everythi
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Full Goal Setting & Motivation Videos, Workout Videos, Fun Challenges Nutrition Plans, Private Coaching....and more!
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