info@impactgroup.org.au            PO Box 5187 Erina Fair, Erina NSW 2250            02 4367 6767

Change your Mind, Change your Life 

- Fitness

  • Spotify
  • Vimeo

Start your day with a 45 minute walk before breakfast to wake up and create space.

(We recommend using our spotify playlists for this walk!)

We'll also be releasing a daily tip we suggest you follow too.

Remember to drink 2 litres of water each day as well.

Please note with all these activities

  • You participate at your own risk.

  • Impact do not take responsibility.

  • Do not attempt anything beyond your ability.

  • Consult your doctor prior to attempting these exercises.

  • In the case of an injury, consult your doctor.

ACTIVE TIPS:

Day one: Take 10-15 minutes to walk somewhere outdoors - this could be in your lunch break, a lap around your block before heading out for the day, or exploring a new neighbourhood. What's important is setting aside the time in a busy season to priortise being active.

Day two: Today every hour perform 10 squats. Alternatively, sit to your chair and stand up 10 times. Make sure your knees stay in line with or behind your toes! To help make this a priority in your day, why not set an alarm or reminder for every hour as a prompt.

Day three: Today replace a processed snack with a piece of fruit or vegetable (This does not include a fruit or vegetable juice). Don't forget to be keeping up your active time too!

Day four: Today take 5 minutes out of your day to stretch. Start at your ankles (pointing and flexing your toes), then legs (touching your toes), hips, shoulders, arms and finally the neck. Remember to be gentle with yourself, but allow your body to time to settle in each stretch. This is great to start and end your day with!

Day five: Today, track everything you eat and drink. Write it on a piece of paper. At the end of the day look through what you’re eating and reflect on what you can change out for a healthier option. Don't forget to be keeping up your active time too!

Day six: Today, apply some healthier alternatives you came up with from the day before. (For example, This might be an apple instead of a packet of chips). Don't forget to be keeping up your active time too!

Day seven: Every hour, take 2-3 minutes to stand up, stretch or walk around the house or office. To help make this a priority in your day, why not set an alarm or reminder for every hour as a prompt. Don't forget to keep up your active time too!

Day eight: Today spend 5 minutes being still. Lying on the floor or on a bed if more comfortable, put one hand on your heart and one hand on your stomach. Breath in through your nose and out through your mouth. Try to concentrate on your breathing. Try be conscious of how you are feeling in your body, in your emotions, in your thoughts, in your spirit. (If you haven’t already, check out our playlists on spotify! There are some great instrumental worship songs in the reflection playlist you could play while you have some quiet time)

Day nine: Today replace a coffee with a 5 minute fast paced walk. (If you don't drink coffee, go for a 5 minute walk on your lunch break!) 
To help keep you at a steady pace, why not try walking along to our exercise playlist.

Day ten: Today, try and spend a whole day without consuming any processed foods (i.e. anything out of a packet).
If you're looking for meal or snack ideas, don't forget to check out our recipes!

Day eleven: Today, reflect on your stress level. How can you deal with stress better? It might be taking a walk, talking about the situation with someone, listing things you are grateful for, having a laugh, or taking a break from the stressor. Whatever your plan, write it down and hang these thoughts somewhere prominent in your house (for example, on your fridge).

Day twelve: Today, get outside! Go for a 5-10 minute walk or run and explore a new place.

Day thirteen: Today spend 5 minutes being still. Lying on the floor or on a bed if more comfortable, put one hand on your heart and one hand on your stomach. Breath in through your nose and out through your mouth. Try to concentrate on your breathing. Try be conscious of how you are feeling in your body, in your emotions, in your thoughts, in your spirit. (If you haven’t already, check out our playlists on spotify! There are some great instrumental worship songs in the reflection playlist you could play while you have some quiet time)

Day fourteen: This week you have a 5 day goal; go for a 15 minute fast paced walk every day (fast enough that you couldn’t hold a conversation). Why not pop on our exercise playlist to keep you moving!

Day fifteen: This week you have a 5 day goal; go for a 15 minute fast paced walk every day (fast enough that you couldn’t hold a conversation). Why not pop on our exercise playlist to keep you moving!

Day sixteen: This week you have a 5 day goal; go for a 15 minute fast paced walk every day (fast enough that you couldn’t hold a conversation). Why not pop on our exercise playlist to keep you moving!

Day seventeen: This week you have a 5 day goal; go for a 15 minute fast paced walk every day (fast enough that you couldn’t hold a conversation). Why not pop on our exercise playlist to keep you moving!

Day eighteen: This week you have a 5 day goal; go for a 15 minute fast paced walk every day (fast enough that you couldn’t hold a conversation). Why not pop on our exercise playlist to keep you moving!

Day nineteen: Today re-read over your 5 strategies you can use to help you deal with stress. Have you used these in your day? If you have and they’ve worked, continue to use these strategies. If not, do one of the next two things.
1) Have a second attempt to applying these in your life.
2) Find a few new ideas and try to apply these. By now you should have a few ideas such as stretching, walking, running and meditation that you could use!

Day twenty: Today spend 10 minutes being still. Lying on the floor or on a bed if more comfortable, put one hand on your heart and one hand on your stomach. Breath in through your nose and out through your mouth. Try to concentrate on your breathing. Try be conscious of how you are feeling in your body, in your emotions, in your thoughts, in your spirit. (If you haven’t already, check out our playlists on spotify! There are some great instrumental worship songs in the reflection playlist you could play while you have some quiet time)

Day twenty-one: Today eat a side salad with your lunch and dinner.

Day twenty-two: Today watch your posture, especially when you sit. Set a reminder on your phone for every hour, and check that your back is straight, your ears line up above your shoulders, your shoulders are relaxed, and both feet are flat on the ground.

Day twenty-three: Today replace any snacks you may have throughout the day with “Finger Food”. Cut up some carrots, celery, apple, cucumber (just to name a few) into long thin slices, and pop them in your lunchbox.

Day twenty-four: Today dedicate some time to tidy up your work and living space. Clutter can sometimes 'cloud' our mind and doesn't allow us to focus.

Day twenty-five: Today make plans to meet someone this weekend and do something active together! Trial a gym class with a friend, get your family together and play a sport for bragging rights, go for a swim; it's always more fun (and motivating!) when you have company!

Day twenty-six: Today look after yourself with some myofascial release (massage). Place a tennis ball between your shoulder blades and the wall and do a few deep knee bends. Then try laying on your side and with the tennis ball between you and the floor, roll the tennis ball along the outside of your legs and hip. If you have a golf ball try sitting in a chair and place it on the floor, then roll the bottoms of your feet on top of it. 

Day twenty-seven: Today take 10-15 minutes to walk somewhere outdoors - this could be in your lunch break, a lap around your block before heading out for the day, or exploring a new neighbourhood. Have a think about how you can keep some regular active time in your day!

Day twenty-eight: Today spend 15 minutes being still. Lying on the floor or on a bed if more comfortable, put one hand on your heart and one hand on your stomach. Breath in through your nose and out through your mouth. Try to concentrate on your breathing. Try be conscious of how you are feeling in your body, in your emotions, in your thoughts, in your spirit. (If you haven’t already, check out our playlists on spotify! There are some great instrumental worship songs in the reflection playlist you could play while you have some quiet time)

This is not your last day of health! You've spent 28 days trialling healthy options that can all easily be included in your day to day life, so keep repeating them. As you sow an action you will reap a habit,  and as you continue to prioritise your health, you will feel a change.