THE H360 CHALLENGE IS AN EXERCISE AND NUTRITION PROGRAM FOCUSED ON THE WHOLE OF YOU. THE COMBINATION OF H360’S STYLE OF TRAINING, MEAL PLANS AND WEEKLY COACHING ARE DESIGNED TO HELP YOU TRANSFORM YOUR LIFE OVER THE 8-WEEK PERIOD.

TIME UNTIL NEXT CHALLENGE

2020/04/27 12:21:29

H360 CHALLENGE 01
27TH APR – 21ST JUNE

If you are serious about living a happier, healthier, fitter life, you it is essential that you take a holistic approach – why? Because anything else is merely a band-aid solution. H360 is a revolutionary group training program unlike anything else, which focuses on the whole of you.Don’t waste any more time – take our H360 eight-week challenge by signing up today.By doing so, you will receive:

*Pre & Post 8-week Assessment
*Unlimited H360 fitness classes for 8 weeks
*Access to our healthy recipe library & what you chew meal planner& shopping lists if you want to use them
*Calorie and Macro-nutrient guides
*Coaching on 8 attributes of 3 the 3 key areas to a happier, healthier, fitter life – what you chew, what you do, and living true
*Weekly Q&A – get your questions answered and smash through any barriers
*H360 Success Path

MORE ABOUT YOUR 8 WEEK CHALLENGE…

THE WORKOUTS (WHAT YOU DO)

EVERY H360 WORKOUT IS DIFFERENT BUT ALWAYS CONSISTS OF AROUND 40 MINUTES OF HIGH INTENSITY, LOW IMPACT, CALORIE BURINING RESISTANCE AND CARDIOVASCULAR EXERCISES. YOUR COACH WILL BE THERE TO GUIDE YOU THROUGH EACH EXERCISE AND TO SUPPORT YOU EVERY STEP OF THE WAY.

NUTRITION (WHAT YOU CHEW)

In order to get great results, you need to watch what you chew. Developed by some of the world’s leading nutritionists, you will have access to low calories, highly nutritious and easy to make breakfast, lunch, dinner and snack to get you into your best shape – both mentally and physically. Simply pick what you want to eat and add it to your meal plan and off you go. In addition to this, you’ll also receive calorie and macro-nutrient guides

FREQUENTLY ASKED QUESTIONS ABOUT THE H360 CHALLENGE

WHAT ARE THE 2020 H360 CHALLENGE DATES?

H360 Challenge dates are usually always based around school holidays but may be subject to change. For nowthey are as follows:

Challenge #1:
27th April – 21st June

Challenge #2:
20th July – 13th September

Challenge #3:
12th October – 6th December

Q.HOW DO I ACCESS THE MEAL PLANNER AND HEALTHY RECIPE LIBRARY?
Once you come on board, your coach will provide you with login details to access the H360 Online- where you will find all of the resources you need to compliment your training, including access your meal planner and healthy recipes.

Q.HOW DO I USE THE MEAL PLANNER AND HEALTHY RECIPE LIBRARY?
First, we encourage you to work out your estimated daily energy/calorie needs (see below on how to do this). Then, you can either use one of our pre-made meal plans, or create your own from our library of recipes.

Q.WHAT HAPPENS IF I HAVE FOOD INTOLERANCES OR ALLERGIES?
If you have an intolerance or allergy to any particular food, then you will need to be mindful of these when setting up your meal plans. We do offer meal already made meal plans for the more common food intolerances including gluten, lactose, fructose and dairy. However, if you would like to create your own custom meal plan, then you will need to ensure to choose recipes that do not contain the types of food which you are intolerant to. Alternatively, you can choose from the standard recipes and swap out those ingredients, or swap in an alternative meal/snack from the Recipe Library.

Q.HOW DO I KNOW HOW MANY CALORIES I SHOULD BE CONSUMING EACH DAY?
The amount of energy you need each day will depend on your age, body weight, gender, frequency and intensity of structured exercise as well as incidental exercise. This is different for everyone and also varies on a day-to-day basis, which is why no amount of calories suits all.

In order to lose weight, you must be in a calorie deficit (consume less calories than you burn). As such, it’s important to understand how many calories you need on a day-to-day basis.

The H360 Challenge is a calorie-controlled program, with meal plans consisting of approximately 1,900 calories for males, and 1,300 for females. If you are more often than not, then you may need to consume additional calories.
In order to get a more accurate measurement of how many calories to consume, we use the Mifflin St Jeor equation. The easiest way to work this out is to You can access this calculator here (links to https://www.leighpeele.com/mifflin-st-jeor-calculator) and simply follow the instructions.

Basic Activity Factor

1.2: If you are sedentary (little or no exercise) = BMR x 1.2
1.375: If you are lightly active (light exercise/sports 1-3 days/week) = BMR x 1.375
1.55: If you are moderately active (moderate exercise/sports 3-5 days/week) = BMR x 1.55
1.725: If you are very active (hard exercise/sports 6-7 days a week) = BMR x 1.725
1.9: If you are extra active (very hard exercise/sports & physical job or 2x training) = BMR x 1.9

 

Generally, for sustainable weight loss, it is recommended that members consume 500 calories less than their total calorie burn for a day. However, remember that individual needs can vary. If your goal is to maintain your body weight or, add lean muscle and not lose weight, then adding an additional 500 cal/day above your baseline energy requirements (those needed to maintain weight) in conjunction with including resistance training will help you to achieve this.

Please note that it is never recommended to consume less calories than your BMR, as this can affect your ability to function and can lead to health complications.

 

CAN I HAVE ALCOHOL WHILST ON THE H360 CHALLENGE?

If your goal is to lose fat, then we strongly recommend that you do not consume any alcohol during the 8 week challenge period. Alcohol has no nutritional benefit and is extremely high in calories.

 

CAN I DRINK COFFEE?

Yes – but not if you have trouble sleeping. Coffee should only be drunk for the enjoyment and not for a pick-me-up. Also avoid any sugar in your coffee if your goal is to lose weight.

 

WHAT IF I STILL FEEL HUNGRY?

Any time you put your body into a calorie deficit, it is normal to feel hungry until your body adjusts. If this is the case, then there are a few things to do:

*Drink Plenty of Water – Most of the time we mistake hunger for thirst. Ensure to sip on water through out the day, and also try drinking 1 to 2 glasses of water 10 to 20min before you eat anything to avoid the hunger pangs. A a general rule, you should be drinking between 2 to 3 litres of water per day.

*Ensure to eat low starch vegetables – these are very low in calories and high in fibre which means you can more and feel full. Always ensure half of your meal at lunch and dinner consists of vegetables/salad.

*Consume enough Protein – the general guide is 1gram per kilogram of body weight per day +. For example if you weigh 70kg, then you should be aiming for 70grams of high quality protein each day. To achieve this, aim for a little protein in most meals. This includes things such as beans, lentils, and skinless poultry

*Consume Grains – Eating whole grains can help to keep you fuller for longer. This includes things like brown rice, oats, quinoa, and whole-wheat products.

*Get quality sleep – not sleeping is a major cause of hunger pains. Ensure that you are getting an absolute minimum of 7hrs quality sleep each night, but between 8 to 9hrs as often as possible.

If you try all of these things but still experience hunger pangs all of the time during your challenge, then you may be consuming to few calories. Go back and check how many calories you need with the above calorie calculator, and if needs be, increase it by a few hundred calories each day. Be sure to be mindful of how you feel – fatigue, energy levels and concentration levels can indicate if you’ve restricted your intake too low.

 

WHAT SUPPLMENTS SHOULD I TAKE DURING THE CHALLENGE?

At Holistic Health & Fitness, we believe that if your diet is right, you will already be receiving all of the nutrients required to not only fuel you during this challenge, but also for life. However, with that said, sometimes it can be difficult to extract everything we need from our diets, and in this situation, supplements can be advantageous towards health and well-being. The key being to use them to only supplement your food intake, as opposed to a stand alone source of nutrition. If you are worried about nutrition deficiencies, it is recommended you speak to a nutritionist.

 

WHAT TYPE OF PROTEIN POWDER IS BEST?

If there is one supplement that is most beneficial when it comes to getting in your best shape, it’s probably a good quality protein powder. Protein is essential to building lean muscle mass – turning your body into a raging inferno and melting calories whilst you sleep.

The blend that we recommend is a plant-based protein that contains a combination of both brown rice and pea protein, to ensure that you receive all of the 22 amino chain acids required to repair muscle tissue after a workout. Alternatively, if you don’t mind consuming animal products, then you could also use a Whey Protein Isolate (WPI), which also contains all essential amino chain acids.

 

CAN I DO THE CHALLENGE IF I AM PREGNANT OR BREASTFEEDING?

Women who are pregnant are not recommended to participate in the H360 challenge. If on the other hand you are breast feeding, you can participate however, it is recommended that you speak to a nutritionist regarding the additional nutritional requirements associated with nursing an infant.