Basic WORKOUT Schedule

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The idea behind this month is to get 10,000 steps into your daily routine.

September Workout Playlist

March Workout Format

  • 3 days strength training with day off in between
  • 4 days cardio
  • 1 day Yoga
  • 2 spa days
  • March Cellulite Challenge

September Diet

(Just sticking with this for good now)

1 bottle of Mineral Water a day & 5 fruit and veg a day Diet

The water should help get rid of some cellulite.

How Water Affects Cellulite

  • Improves Skin Elasticity: Proper hydration keeps skin supple and thick, making the underlying, uneven fat layers less visible.
  • Flushes Toxins: Water helps eliminate waste products that can accumulate in fat cells and worsen the appearance of dimples.
  • Reduces Water Retention: Ironically, drinking enough water helps the body release excess fluids, which reduces swelling and heavy sensations associated with cellulite.

Tips for Maximum Benefit

  • Quantity: Aim for at least 1.5 to 2 liters of water, or up to 3 liters for optimal results, throughout the day.
  • Avoid Caffeinated/Sugary Drinks: These can lead to dehydration and increase toxins.

While some views suggest that water alone cannot fundamentally alter the fat structure that causes cellulite, it is considered an essential, free component of any anti-cellulite regimen.

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You can add fruit and veg to any of your favourite meals.

Five-a-day refers to eating at least 80g of fruit or vegetables per portion, totaling 400g daily. Almost all fresh, frozen, canned (in water/juice), or dried fruits and vegetables count. Key rules include limiting dried fruit to 30g, 100% juice/smoothies to 150ml, and beans/pulses to one portion daily.

What Counts (80g = 1 Portion)

  • Fruit: A medium apple, banana, pear, or orange. Two plums, satsumas, or kiwi. Half a grapefruit or a slice of large fruit like melon/pineapple. A large handful of grapes, cherries, or berries.
  • Vegetables: 3 heaped tablespoons of cooked vegetables (peas, carrots, sweetcorn). 2 broccoli spears. 4 heaped tablespoons of cooked kale/spinach. A 5cm piece of cucumber or 7 cherry tomatoes.
  • Other: 3 heaped tablespoons of beans, lentils, or pulses (only counts once per day). 1 heaped tablespoon of dried fruit (e.g., raisins). 150ml of 100% fruit/veg juice or smoothie (only counts once per day).

Tips

  • Frozen/Tinned: Equally nutritious, but pick tinned in water/juice and no added salt.
  • Variety: Aim for different types, such as including vegetables in stews, curries, or raw as snacks.
  • Dried Fruit: watch for added sugar.

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I used to walk outside every day but as the world isn’t normal yet.

This is also great if you are on holiday and so forth.

This is how the French stay slim.

You do have to do it every day though.

Maintenance Exercise Planner

Just fill in your exercise plan every month

CardioStrengthTick Box
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Total

I like my two days off, so adding weights 3 times a week allows you to do this.

Exercise Planner

Blank Exercise Table for you to copy and fill in with exercise of your choices

ExerciseIntenseModerateTick Box
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Total

I use the duplicate button, you can copy it into your wordpress, then the colums get bigger the more words you add.

Or roughly draw a table in pencil with a ruler.

Once you get the right size you can draw it in with pen.

You could duplicate it to create a new one every month.

You could go on to get a maintenance file folder with plastic sheets to store all your maintenance projects ~ recipes, workouts and so forth.

Or just collect it up on blogger/wordpress.

September Workout

Monday

Morning Routine

Pilates for dummies

Standing Abs

Cooldown

Tuesday

Spa Day

Wednesday

Jog

Weights

Abs

Cooldown

Spa Afternoon

Manicure/Pedicure day

Thursday

Yoga

Yoga Playlist

Spa Afternoon

Cellulite Treatments

Friday

Dance Class

It is good to rotate the two each month

Saturday

Cardio and Strength

Cooldown Walk 5 minutes = if you want more of a cooldown

Sunday

Spa Day

Conclusion

Enjoy!!

Saphire

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