Congratulations, you made it to the Week 4!
Your effort has been amazing. Every step outside, every picture, every class and every picture counts. This week is your time to earn all the points!
WEEK 4
1. The Food Challenge: 1 point.
Week 4 is all about healthy snacks. Make any healthy lunch from our Healthy Recipes book and post a picture in the group chat. Of course, you can make your own snacks. Our tip is to use snacking as an opportunity to add more protein to your diet.
2. The Attendance Challenge: 1 point
Every class you make brings you 1 point, simple as that.
3. The Outdoor Colours Challenge: 1 point for every walk.
Go outside for a walk daily. You get a point if you take a picture of something in the nature of a certain colour. The colour of this week is blue.
Ladies, we are not fussy but it would be great to see some variety of pictures apart from the blue sky.
4. The exercise challenge: Exercise of the week: 1 point.
The exercise of Week 3 is the Airplane Pose. Watch the video in the group chat. Do 5 breaths on each side. To progress, you can either add more breaths, or breathe in and out slower.
5. Finally, for that FINAL point, please come back to your goals and reflect on the Bootcamp. Here are some questions we’d like you to answer. Take your time, have a think and send us an email when you complete the Week 4.
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How are you feeling now compared to how you felt at the start?
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What are you most proud of from the past 4 weeks?
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Did you achieve any of the goals you set for yourself?
(Or, did your goals change as you went along?)
- Was there a moment during the bootcamp where something “clicked” for you?
(This could be mindset, movement, motivation, or something small that stuck.)
- What part of the bootcamp did you enjoy the most?
(e.g. classes, challenges, team atmosphere, WhatsApp group, etc.)
- What felt most helpful in keeping you motivated?
- Was there anything you struggled with or didn’t enjoy as much?
(Be honest—we’re always looking to improve!)
- Did you feel supported and included throughout the bootcamp?
(If not, what could we do better?)
- What would you love to see included in future bootcamps or challenges?
And, last but not least:
Would you be happy for us to share a short quote from your feedback on our website or social media?
If yes:
“What would you say to someone thinking about joining the next Shape & Shine?”
Your tracker: TRACKER-F2S Shape&Shine_week4 (click to open and download)
Have fun!
WEEK 3
Welcome to your Week 3!
Well done completing Weeks 1 and 2 of the challenge. You are halfway through the bootcamp! Remember, even ONE point you bring to your team, counts and matters. No effort is too small.
Here are the Week 3 challenges:
1. The Food Challenge: 1 point.
Week 3 is all about lunch. Cook any healthy lunch from our Healthy Recipes book and post a picture in the group chat. If you don’t have the book, you can purchase a PDF version from Ivana, or ask your teammates for screenshots. Some hard copies are also available, just ask Ivana.
2. The Attendance Challenge: 1 point
Every class you make brings you 1 point, simple as that.
3. The Outdoor Colours Challenge: 1 point for every walk.
Go outside for a walk daily. You get a point if you take a picture of something in the nature of a certain colour. The colour of this week is orange.
You can take pictures of flowers, fruits and other things nature, but not clothes or cars. Anything organic. The photo should be taken at least a mile away from your house.
4. The exercise challenge: Exercise of the week: 1 point.
The exercise of Week 3 is Bicep Curls. If you don’t know how to do bicep curls by now, then we are not doing our job very well 🙂 Keep your elbows close to your ribs and use the heaviest weights you have. Do as many reps as you can and write it down. Then, add 1-2 reps daily. IMPORTANT: Listen to your body and don’t push through pain or injuries.
Your tracker: TRACKER-F2S Shape&Shine_Week3(click to open and download)
Have fun!
WEEK 2
Welcome to your Week 2!
Well done completing Week 1 of the challenge! We are absolutely loving your active participation, your pictures and your enthusiasm. Keep it up!
Here are the Week 2 challenges:
1. The Food Challenge: 1 point.
Week 2 is all about dinner. Cook any healthy dinner from our Healthy Recipes book and post a picture in the group chat. If you don’t have the book, you can purchase a PDF version from Ivana, or ask your teammates for screenshots. Some hard copies are also available, just ask Ivana.
2. The Attendance Challenge: 1 point
Every class you make brings you 1 point, simple as that.
3. The Outdoor Colours Challenge: 1 point for every walk.
Go outside for a walk daily. You get a point if you take a picture of something in the nature of a certain colour. The colour of this week is yellow.
You can take pictures of flowers, fruits and other things nature, but not clothes or cars. You get the idea. The photo should be taken at least a mile away from your house.
4. The exercise challenge: Exercise of the week: 1 point.
The exercise of Week 1 is Dead Bug. (the video will be posted in the chat on Saturday). You can either count reps, and then add some every day, or count how many ‘dead bugs’ can you do in a minute. Remember to press your lower back to the mat! If you need modifications, please speak to Ana.
Your tracker: TRACKER-F2S Shape&Shine(click to open and download)
Have fun!
WEEK 1
Welcome to your Week 1!
Every week, you will have 4 challenges daily. Do as much or as little as you can! We decided to simplify the points this time: one point for every challenge.
1. The Food Challenge: 1 point.
Week 1 is all about breakfast. Cook any healthy breakfast from our Healthy Recipes book and post a picture in the group chat. If you don’t have the book, you can purchase a PDF version from Ivana, or ask your teammates for screenshots. Some hard copies are also available, just ask Ivana.
2. The Attendance Challenge: 1 point
Every class you make brings you 1 point, simple as that.
3. The Outdoor Colours Challenge: 1 point for every walk.
Go outside for a walk daily. You get a point if you take a picture of something in the nature of a certain colour. The colour of this week is purple.
You can take pictures of flowers, fruits and other things nature, but not clothes or cars. You get the idea. The photo should be taken at least a mile away from your house.
4. The exercise challenge: Exercise of the week: 1 point.
The exercise of Week 1 is Wall Sit. (see the video). Time your wall sit on Monday. How long can you do it for? This is your starting point. If wall sit is easy for you, you can hold a weight in your hands. Every day add a few seconds to your time, and record your new time.
5. Goal setting: 1 point
Before you start the Bootcamp, please take some time and journal upon the following questions:
- What results do you want to achieve by the end of the bootcamp? Be specific.
- How do you want to feel at the end of the bootcamp?
- What is the current reality of your fitness journey? What are you happy with? What can be improved?
- What actions do you commit to?
- What obstacles or issues do you expect to encounter during the bootcamp? How are you going to overcome them?
- What support and resources are you going to need to achieve your fitness goals?
You can share your goals in the chat with the community to inspire others and keep yourself accountable.
Your tracker: TRACKER-F2S Shape&Shine(click to open and download)
