21 Day KHL Boot Camp Challenge
Tired of looking at yourself in the mirror saying, “I really need to lose some weight soon” and not doing anything about it?
Would you like to start losing the weight you piled on recently or the weight that has weighed you down for years, and learn how to keep it off?
Yes? Then, THIS IS YOUR YEAR!
And you are in the right place!
The KHL Boot Camp Challenge is guaranteed to help you shift the pounds you gained over the festive period. The KHL Boot Camp Challenge is designed to help you understand how to manage your energy requirements which should help you shed unwanted pounds, be healthier and really feel great.
You will get a fat loss meal and exercise plan to guide you. Your meal plan will not leave out any food groups and you will still be able to enjoy the foods you love. You will also get 21 day online support from me via the KHL Challenge Facebook page and by private chats on WhatsApp if necessary.
KHL Step Count Challenge
The KHL Step Count Challenge is a fun challenge that will get you moving more.
Usually run around May/June and just in time for the summer holiday season. Participants are encouraged to choose a level between Platinum, Gold, Bronze and Silver and move daily to reach the required Step Count for that level. Choosing a level that will stretch you helps you get the full benefit of the challenge.
Your steps are totalled on a weekly basis so there is flexibility to make up your steps if down for the week or rely on steps if there is surplus from the previous week. The KHL Step Count Challenge is done in a fun group setting, participants get medals at end to celebrate their efforts.
When I first saw 21 day boot camp challenge, I had palpitations! 😂 I had all sorts of visions in my head; of me lifting weights 🏋🏾♀ and sweating 😓 profusely so it was a pleasant surprise when I received the exercise plan from CK.
Another surprise was the eating plan! Wao!!! I was prepared to see some challenging diet plan 😀. CK kept her word. She painstakingly planned my eating plan to suit the the foods I eat regularly so there was no struggle from the first day! CK had asked for a list of food items and snacks I ate regularly.
The biggest challenge was keeping a daily diary 📔😅. I decided to use my notes on my phone so that I don’t forget.Missing a day or two meant that I tried hard to remember every thing I put in my mouth! I caught on quickly to remember to update my notes each time I put something in my mouth. One day, I conveniently forgot that I had rich tea biscuits and tea as a late snack. 😂 I had to add it when I was updating my diary the next day.
The portion sizes were challenging at first as I felt hungry after eating 1 cup of rice that felt like 4 tablespoons at the time 😂. CK advised that I drink water and wait for 20 minutes after eating. And it worked!Now I have 1/4 cup of rice with lots of vegetables and fish/ chicken and I m full.
The second key is making sure you plan your meals. And having alternatives. I had to do this because a couple of times I had come home to find that my “preferred” dinner had been “relocated” 😂. I say no more….. I had to leave specific notes to my Princes and King re my “set out meals”.Failing to plan your meals for the week or days will easily derail you from your planned objective.I found following the eating plan very easy. I swapped days around as well and mixed up meal plans by just looking at the plan.
The exercise schedule was a challenge the first week. I felt like giving up by the 8th rep of the shoulder press, biceps curl or triceps extension. By the second week I was feeling much more comfortable. Now I look forward to doing them. I’m now more flexible and don’t feel pain anymore after the exercises. I liked the fact that every day was a different mix. A good mix of cardio and strength training. I also mix up the exercises. If I miss a day, I try to incorporate the next day or include to my cardio day, so I might do strength training in the morning and cardio (swimming) in the evening.
This challenge has been a huge benefit both mentally and physically. It’s amazing that in 21 days one can achieve so much. A couple of my trousers are no longer tight on me. I feel lighter and feel toned. A few of my colleagues have commented that I have lost weight. I will continue this programme until it becomes a part of me.
CK thank you so much for your genuine passion in helping people achieve a healthy lifestyle and having the patience to help them in their healthy lifestyle journeys.