A plumber, a former sa国际传媒 Lion and a granny-cum-nanny are three of this year's winners in the sa国际传媒 Health Club Challenge, a 12-week lifestyle makeover.
A beautician and an IBM office manager round out the group now embarking on the second annual challenge.
The three-month program, worth more than $3,000, is sponsored by the sa国际传媒 and the Pacific Institute for Sport Excellence to illustrate how to switch to a healthy lifestyle.
Those interested in taking the challenge on their own can sign up for the At Home Challenge by linking to healthclubchallenge.eventbrite.com. Already, 300 people have signed up.
Anyone who signs up before Jan. 31 聴 and attends the final event April 15 at the Pacific Institute for Sport Excellence 聴 is eligible to win prizes, including five one-year fitness memberships and $500 gift cards from Island Farms and Market on Yates and Market on Millstream stores.
Judges from the sa国际传媒 and Pacific Institute for Sport Excellence sorted through 350 applications to select the five Health Club challengers.
While the challengers represent a demographic cross-section of Victoria, one thing they all share is the desire to gain or regain a good level of fitness.
They're also deemed healthy enough to withstand the new regime and achieve some success.
The sa国际传媒 will highlight the challengers throughout the 12 weeks of the program, illustrating elements of a healthy lifestyle and providing insight and inspiration to readers through their milestones.
Andrea Carey, director of operations and community engagement at Pacific Institute for Sport Excellence, said the toughest times for the challengers will come just a few weeks down the road.
"It's when they are in a routine and the glow of being a winner has worn off and they need to put their head down and stay on top of the work," Carey said.
Challengers can expect to experience some soreness and fatigue the first few weeks.
The program is designed as a gradual progression to prevent injury.
But there is no escaping some painful adjustments.
"We gradually progress them," said Carey, "but it doesn't mean that it's easy. The are all making some big changes."
She said the nutrition and diet changes alone will be a big adjustment for the participants.
A change in diet can be difficult, but pair it with a new fitness regime and it becomes even more challenging.
The biggest hurdle of all is looming at the end of 12 weeks, when the challenge ends and the participants have to maintain the commitment to their new health regime on their own.
"That's the goal, that they will all buy into the lifestyle changes and be motivated to keep going on their own," said Carey.
"And we will work hard so they have the resources to keep going on their own."
FITNESS TIPS
聲 Eat better 聴 Nutrition is a huge part of making changes to your body shape. Choose balanced nutrient-rich foods for better stamina through the day, fewer cravings and improved ability to handle stress.
聲 Stay hydrated 聴 Ensure you drink water throughout the day. Maintaining fluids goes a long way in avoiding injury. Aim to drink two litres of water a day, sipping it throughout the day. Avoid gulping large volumes with meals, as it hinders digestion. If you are a heavy sweater, experience muscle cramping or have frequent urination, increase your vegetable intake (vegetables are mineral-rich) and consider adding an electrolyte tablet to your water (such as Nuun tabs). Avoid sport drinks, since they contain unwanted sugar and calories.
聲 Avoid alcohol 聴 Not only is alcohol dehydrating, it's calorie-dense. Drinks are a great place to begin slicing calories 聴 swap water for alcohol, lattes and juice, and turn to hot or cold herbal teas as calorie-free alternatives.
聲 Have a plan 聴 Consider why you are starting your program, and what you need to do to get there. Would you like to improve your sports performance? Lose body fat? Increase muscle size and strength? Set specific goals: For example, I will do 15 push-ups from my toes by May 1, or I will run the TC 10K on April 29, or I will lose 10 pounds by May 1. Write down your goals and record your progress.
聲 Forget the scale 聴 Your training might increase your muscle mass, but decrease your fat mass. While you may not see changes on the scale, you might notice a difference in the way your clothes fit, or in the tone in your muscles. Remember, realistic fat loss ranges from 0.5 to two pounds of fat per week. In other words, if you are looking to lose 10 pounds of fat, this could take five to 20 weeks.
Some people respond quickly to exercise, while others do not. Don't get discouraged if things take a little longer for you 聴 with persistence and the right fitness and nutrition program, results will come. Rather than fat loss, focus on gaining stamina, endurance and energy.
Source: Pacific Institute for Sport Excellence
