Over the past year, not only have I changed physically, but mentally! I have become fitter, stronger, happier and healthier, and finally becoming a little more confident in my own skin, I still have a way to go but I know, that with continuing to work with Sarah, I will definitely be hitting my goals!⁣ Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training (2016, ncbi.nlm.nih.gov) week Challenge staff toolkit presentation (PPT 4.7 MB) - a simple guide for coordinating teachers on 10wC administrative requirements. I owe so much to Simon. His friendship and guidance saw me through many physical challenges.' - Daniel Craig

Have a plan to incorporate at least one activity a day that goes toward physical activity minutes. This might be a ‘morning spark’ activity, you can get students to choose a ‘ Fast Start’ activity. Most workout plans fail because they are either too hard or they are too short and this does not give the people doing them enough time to get used to them and see results. If you are looking for a schedule that covers these two things then the 10-week workout plan is for you. While it may start simple and easy, over the next ten weeks the workouts will increase in intensity and frequency thus giving you ample time to lose weight and even build muscle. One study published in 2018 went on to suggest that if people are really looking to lose fat, they should aim to double the times suggested by the CDC and WHO ( 5 ). The World Health Organization advises that healthy adults should aim to perform 75 minutes of intense exercise or 150 minutes of moderate exercise each week . Schools who have selected 10wC for any teams need to choose where they wish to receive printed logbooks (these are distributed to schools).But I know that the time has come. I’ve got that “I-want-to-cry-when-I-open-the-pantry” feeling. That “I can’t stuff another shirt in this kid’s drawer” feeling. That “is everything going to fall out when I open this closet” feeling. Sit on the ground, with your right leg directly in front of you, bent 90 degrees at the knee, knee flat on the ground. Your left leg should be behind you, also bent 90 degrees at the knee, knee flat on the ground Your thighs should also form a 90-degree angle with each other. Now place your hands on the floor on each side of your right leg; slowly lower your chest toward your knee. Go only as low as you can while keeping your shoulders square. Pause and feel the stretch. Return to the start position, then swivel your hips so your left leg is now directly in front of you and repeat the process. HALF-PIGEON WITH THORACIC SPINE STRETCH I put half the curry in the freezer for later in the week, and carefully wrapped and refrigerated the veg. I've got to keep my food fresh for as long as possible! Have you ever had that feeling? Where it’s just all too much stuff; that all your belongings are cluttering up your life and stealing your joy? Then join me! I’ll be working through my original Ten Week Organizing Challenge once again, beginning this week and wrapping up in mid-March.

Never run a race before? Ready to achieve something you never thought possible? Here’s everything you need to know to boost your running progress and reach the 10k distance

A recent BBC2 programme, ‘ Famously Unfit for Sports Relief’ saw four celebrities take on a running challenge across 10 weeks. They went from being unable to run for more than five minutes to completing a running obstacle race and improving their fitness levels by 25%. The Centers for Disease Control and Prevention adds to this and further advises that not only should people perform moderately intense exercise sessions 30 minutes a day on 5 days each week, but they should also aim to also include an extra 20 minutes of vigorously intense exercises on 3 days of the week .