This final pre-challenge, challenge is perhaps the most important as it helps us determine whether or not we're ready to start working out.

​Once you've completed the four  Pre-Challenge, Challenge it's time for the main event. Simply click on the button below, and tackle the 30+ challenges in any order you wish (spread those workouts out so as not to overwork any particular muscle group.

If we are to plan our journey towards a fitter, healthier self, we first need to assess our current level of fitness - The fitness test provides us with a starting point..

The Couch Potato Challenge fitness test will provide a quick and effective way to check your personal  fitness levels and of course, we’ll then have some measurements by which to compare our future selves too.

Perform each fitness test and record your score.  When you're ready to begin, choose a test from those listed below.  For convenience, maybe start with test number one (Cardiovascular Fitness Test) and work your way through them in the order listed.  You could also choose to perform one test per day, at the same time of day.

​COUCH POTATO CHALLENGE - FITNESS TEST
There are 7 tests in total.  Perform them in any order you wish, and over as many days as it takes.

You should leave enough time between performing each test to allow your body to recover properly from the previous test. ​

1 - Cardiovascular Fitness Test​

2 - Upper Body Strength Test

3 - Leg Strength & Endurance Test

4 - Abdominal Strength Test

5 - Core Strength Test

6 - Shoulder Flexibility Test

7 - Waist to Hip Ratio Body-Fat Test

8 - Body Mass Index Test

​9 - Resting Heart Rate Test

Answer the following questions: If you can honestly answer NO to these questions, scroll to the bottom of the page and click on the 'You Can begin Your Fitness test' link. 
​

• Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
• Do you feel pain in your chest when you do physical activity?
• In the past month, have you had chest pain when you were not doing physical activity?
• Do you lose your balance because of dizziness or do you ever lose consciousness?
• Do you have a bone or joint problem (for example, back, knee or hip) that could possibly be made worse by a marked change in your physical activity?
• Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?
• Do you know of any other reason why you should not do physical activity?

If you answer YES to one or more of these questions...Talk with your doctor BEFORE you start becoming much more physically active or BEFORE you have a fitness appraisal.

Tell your doctor about which questions you answered YES too.

If you answered NO honestly to all questions, you can be reasonably sure that you can start becoming much more physically active - begin slowly and build up gradually - this is the safest and easiest way to go and you can safely take part in a fitness appraisal - this is an excellent way to determine your basic fitness so that you can plan the best way for you to exercise and live actively. 

DELAY BECOMING MUCH MORE ACTIVE
If you are not feeling well because of a temporary illness such as a cold or a fever - wait until you feel better.  Or if you are or may be pregnant - talk to your doctor before you start becoming more active.

PLEASE NOTE:
If your health changes so that you then answer YES to any of the above questions, tell your fitness or health professional.  Ask whether you should change your physical activity plan.
​
​If you answered NO to the questions asked above - You Can Begin Your Fitness Test

​​We do this by setting goals we want to achieve.  This is all well and good however if we keep these goals to ourselves it's all to easy to let them slip, so we'll be making ourselves accountable to our peers.

Peer pressure can be a great motivator.  So before we even start thinking about taking our first step on our journey towards reaching our goals, we must announce our intentions to those around us and what better way than on our social media sites.​Sharing Your Goals​If any of the goals below resonate with you, hover over their image, and three social media icons will appear.  Click on any/all of the social media channels you wish to share your goals on.

​What is it?

I created the Couch Potato Challenge because I'm sick and tired of starting a new weight loss plan, only to lose interest or run out of steam before the end of the first month.

The Couch Potato Challenge is a ONE MONTH campaign designed to kick-start your weight loss/get in shape plans.  Look at it like a warm-up for the main event.  Imagine you've finally convinced yourself to take up Boxercise to aid weight loss, or to simply get in better shape.

Wouldn't it make sense to give yourself the best start by first taking a month to prepare your body and mind for the task ahead.  That is where the Couch Potato Challenge comes in - Take the challenge, and in one month your mind and body will be ready to start that Boxercise class. And because you're better prepared for it, you're more likely to stick with it, and to reach your ultimate goal.

What's Involved

No Gym
The Couch Potato Challenge will enable you to work out from the comfort of your own home in a way that is fun and doable (no set times, no hard limits). When you're ready to start working out at a Gym or Exercise Club, you'll at least know your body is prepared for the challenge.

No Exercise Classes
Seriously, if you want to get in shape and you haven't worked out in a while (or ever) then joining an exercise club and working out for 30 minutes to an hour at a time, is only going to end in tears.  Take the Couch Potato Challenge, and prepare your body before hand. 

No Fee's (Ever!)
Yep! It's free.  No hidden costs either.  

It's Fun
I have designed the Couch Potato Challenge to be fun and sociable, nobody wants to follow a plan that is strict and if I dare say it 'boring'.

It's Convenient 
Let's talk about convenience for a minute.  The Couch Potato Challenge includes pre-challenge, challenges.  These should be tackled first because they provide the foundations upon which all other challenges are based.  The remaining 30 or so challenges can be tackled in any order you want, and whenever you want.

There is no 'arriving late to the party' here.  You don't have to be in it from the beginning to join in either.  

No Fee's
Did I mention it was Free to take The Couch Potato Challenge?  I did! oh good....

10 Ways to Stay Accountable for Weight Loss​

You final challenge is to become Inspired by the work you've done already, and continue on your journey to reaching your weight loss or getting in your best shape ever! Goals.

Sculpt your butt, legs and core with this great workout.

In a statement that will surprise zero people:  Losing weight is tough.  And sometimes starting is the hardest, no matter if you’re looking to lose only 5 to 10 pounds, or if you’re embarking on the first five pounds in a 50-pound journey.

We’ve got happy news for all you would-be losers:  Shedding just five percent of your body weight does a lot.  It’s enough to decrease total body fat, visceral fat (the dangerous kind that hugs your organs), and liver fat.  Plus, that small tip of the scale can also lower your blood pressure and improve your insulin sensitivity.

All together this can also mean a lower risk of type 2 diabetes.

Results show that you get a large ‘bang for your buck’ with a five percent weight loss.  But an additional 10 to 15 percent weight loss continues to cause even more improvements in measures like blood lipids and blood pressure.

So for those times you might be frustrated (maybe you’re down four pounds instead of the 40 pounds you were hoping for), remember this:  Meaningful change takes time.  Be sure to keep your non-scale victories in sight, and consider all the ways your small improvements have already done your body good.  Here, five more reasons to be proud of every pound lost.
 
​Remind yourself every day why you're losing weight—whether it's to improve your health, boost your energy, or simply feel better in your own skin—and that if you stick with the habits you've adopted this month, then you'll reach your goal

Drop these bad workout habits
Exercise plays a part in any successful weight-loss plan, but the scale won't budge if you take shortcuts.

Experts reveal the bad habits and poor form that blow your calorie burn, and tell you how to maximise your sweat sessions. 

You put in the time and effort, show up at the gym, and pride yourself in not taking shortcuts.  So why is the scale not budging?  Chances are, poor exercise form or bad workout habits are costing you precious calories. Here are the most common ways people cheat at their workouts without even realising it, and offer ways to kick those saboteurs to the curb.