30 Day Fitness Challenge: A Guide To Getting Fitter And Healthier This January

It’s safe to say that after the month of December, my body is anything but a temple of clean eating and exercise virtue. I ate the selection box, polished off the wine and we probably toasted the New Year together with shots at the bar. As well as spending the weekend re-evaluating my adult decisions in life (it still pains me to admit I am one), I also decided that I was going to tackle the bulge head on this year. No more empty promises of gym memberships that are never used, or plans to cook boring dinners and sad salads. (Here’s to looking at you quinoa). So when I was asked to take part in the Lidl 30 Day Fitness Challenge, I accepted. For three reasons:

1. The exercises are for beginners. I won’t have to worry about competing with trained athletes and wondering why I was panting for breath
2. There’s no fad diet attached. I won’t be sipping on just juice for three days, head in hands with a migraine and surprised with a *miracle* weight loss that is actually my body crying out for food
3. It’s not expensive. No fancy equipment required.

As well as a calendar of exercises to follow, the various pieces of equipment available in store means I won’t be trying to balance one more payment on the credit card of debt until I’m solvent again in February. This is a detailed way to ease myself into the next month of diet, routine and discipline. So here’s a snapshot of how I plan to work towards my goals of getting fitter and healthier this January: Click here for more tips, videos and recipes! This 30 Day Fitness Challenge is created by online fitness instructor Rob Lipsett (@roblipsett). Take this challenge and let us know how you’re getting on using #LidlFitness. This week, here are the exercises you need to know, to follow week one of the 30 Day Fitness Challenge: Sit Up: Have your knees bent and the balls of your feet and heels placed flat on the ground. Tuck them under a couch or have someone sit on them if you feel they may move mid-workout! Tighten your abdominal muscles gently by drawing in your belly button to your spine. Keeping your heels on the ground and your toes flat to the ground, slowly and gently lift your head first, followed by your shoulder blades. This is the ‘sit-up’. Slowly, allow yourself to flatten back down to the original position. Kettlebell Swing: Hold a kettlebell between your legs using a two-handed, overhand grip. Swing it through your legs and bringing your arms to shoulder height. Keeping the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs; squeeze your glutes to extend your hips and swing the weight up. Repeat. Plank/ Push-Ups: Face-down on the floor, keep your feet together and put your hands palms-down on the floor - shoulder width apart. Raise yourself using your arms. Your weight should be supported by your hands and the balls of your feet. Make a straight line from your head to your heels, and contract your abdominals to keep your hips from sagging. Hold this for a plank. Lower yourself back to the ground and repeat the exercise for push-ups. Burpee: Stand with your feet hip-width apart and your arms down by your side. Lower into a squat position with your hands flat on the floor in front of you. Jump back up onto your hands in a press-up position and push yourself up into a standing position. Lift up onto the balls of the feet gently with your hands raised above your head. Repeat. Image: Women's Health Magazine Resistance Band Curls Place the band under your feet and hold the band in your hands, either side. Curl your arm up towards your shoulder, keeping your elbows tucked into your sides. Return to the start position and repeat. Planning on taking on running as part of this year’s resolutions? Check out this quick tips guide to help you take the first steps to a fitter, healthier you this January… So why should you take on the challenge? It's short, manageable and do-able for all levels of fitness. While it might seem like it’s all work, making simple swaps to your diet will help you reap the rewards from week one. This week, cut out the extra sweets, chocolate or snacks from your day. Pack two pieces of fruit, a low-fat yoghurt and a handful of nuts into your handbag for a quick snack or bite from the desk. Try and prep your lunch for one week, and see the difference on the scales when you’re not tempted by the canteen food. Cut out those extra sweets and make some small and subtle changes to get yourself on the right track. I may even include some snaps of my best dinner attempts!

Want to take part in the action? Feel free to send us any tips, updates or how your own exercise regime is working out for 2016. You can mail our writer here: liz.mchugh@her.ie, or tweet us @lidl_ireland

All of the products needed will be available in-store from this Thursday, (January 7th), so get out, get active and take the #LidlFitness challenge to make this year your healthiest yet!

If you’re looking for some motivation or healthy eating guidelines, check out the Lidl website here.