4 weeks Challenge January 2026

4 weeks Challenge January 2026

🌿 Welcome to the 4-Week January Reset

🗓 Starting Monday 12 January 2026

Start the year by reconnecting with your body, gently, consistently, and without pressure.
Our 4-Week January Reset is a completely FREE challenge designed to help you move more, eat well, sleep better, and feel more like yourself again.

Over four weeks, we’ll focus on four core pillars: movement, nutrition, hydration, and rest.
Rather than quick fixes or extremes, this challenge is about building steady, realistic habits that support energy, strength, and long-term wellbeing.

We’ll enjoy fun, energising classes, simple food guidance rooted in whole foods, and supportive reminders to help regulate stress, improve sleep, and stabilise energy levels, without restriction or overwhelm.

This is not about perfection.
It’s about showing up, finding our rhythm, and creating habits that last beyond January.

Led by a qualified instructor (Level 3 PT) with additional training in mobility and holistic nutrition education. Inclusive, beginner-friendly options always available.

💬 How to Join

To take part, simply send a message via the Message me and you’ll be added to our private WhatsApp support group, where you’ll receive:

  • Gentle daily prompts

  • Motivation and encouragement

  • Practical tips for real life

  • A supportive community walking the journey with you

Let’s reset together, calmly, confidently, and sustainably. 🌱✨

Your number will only be used to add you to the WhatsApp group. You can leave at any time.

Message Me - WhatsApp

🌿 Optional Reset Support

Some people enjoy having a few familiar items to support their reset - especially for classes, home workouts, or cosy recovery moments.

If you’d like, you can explore the January Reset merch, including comfortable clothing and simple accessories designed to support movement and rest.

This is completely optional and not required to take part in the challenge.

👉 Explore the Reset Collection

Week 4 - Integrate & Sustain

Focus: Long-term habits
Theme: This is a lifestyle, not a challenge

🏃‍♀️ Movement

  • Attend 3–4 classes

  • Optional:

    • One double session if you feel strong

  • Focus on:

    • Technique

    • Enjoyment

    • Pride in consistency

🥗 Nutrition

  • Focus on:

    • Protein at meals

    • Eating until satisfied

  • No restriction

  • One intentional treat — guilt-free

💧 Hydration

  • Continue steady intake

  • Reflect on how hydration affects:

    • Energy

    • Cravings

    • Mood

🌙 Sleep & Stress

  • Maintain routines

  • Reflect:

    • What helps you sleep best?

    • What drains your energy?

💬 Engagement

  • Share your biggest change (physical, mental, emotional)

  • Celebrate together:

    • Group post

  • Week 1 - Set the Rhythm

    Focus: Awareness & regulation
    Theme: Nothing to fix - just notice

    🏃‍♀️ Movement

    • Attend 2–3 classes during the week:

      • Zumba - in person or online (message me for the free link)

      • LBT

      • Online workouts - videos will be uploaded regularly to YouTube for those who can’t attend classes in person

    • Keep intensity comfortable

    • Include daily movement through walking, aiming toward 8,000 - 10,000 steps spread across the day

    Focus on:
    Breath · Enjoyment · Re-connecting with your body

    Goal: Reintroduce movement without stress

    🥗 Nutrition

    • Eat regular meals (avoid skipping)

    • Keep food simple and nourishing

    Helpful guide:
    A free digital magazine is available to download from the shop, with recipe samples and ideas you can use during the week.

    Focus on:
    Whole foods · Balanced plates (carbohydrate + protein + fat)

    Simple snack swaps:
    Fruit · Yogurt · Nuts · Homemade options

    No calorie counting. No perfection.

    💧 Hydration

    • Aim for 1.5-2 litres of water daily

    • Herbal teas count

    • Warm water in the morning if helpful

    Notice:
    Energy · Headaches · Digestion

    🌙 Sleep & Stress

    • Set a consistent bedtime window

    • Reduce screens 30 minutes before bed

    • Choose one calming evening ritual, such as:

      • Stretching

      • Breathing

      • Reading

      • Journaling

    💬 Engagement

    • Share one nourishing meal photo

    • Introduce yourself (or re-introduce!) in the WhatsApp group

    • Reflect: How does your body feel when routines return?

    Throughout the week, short optional videos will be shared explaining the “why” behind regular meals, hydration, movement, and sleep. Watch if helpful.

    Week 1 is about settling in. Nothing needs fixing, just notice what supports you.

  • Focus: Blood sugar, energy & recovery

    🏃‍♀️ Movement

    • Attend 3 classes

    • Add gentle mobility or stretching on rest days (10–15 min)

    • Optional: one outdoor walk

    🥗 Nutrition

    • Focus on:

      • Protein at each meal

      • Fibre (veg, legumes, whole grains)

    • Reduce:

      • Sugary drinks

      • Constant snacking

    Eat enough. Eat calmly.

    💧 Hydration

    • Maintain 2 litres daily

    🌙 Sleep & Stress

    • Aim for 7 - 8 hours sleep

    • Create a wind-down cue:

      • Same tea

      • Same music

      • Same lighting

    💬 Engagement

    • Share one energy win (better sleep, less cravings, better mood)

    • Group poll: What’s helping you most so far?

  • Focus: Confidence & consistency
    Theme: Gentle challenge, not force

    🏃‍♀️ Movement

    • Attend 3 - 4 classes

    • Add:

      • Light weights in LBT

      • Bigger movements in Zumba if you feel good

    • Listen to recovery - rest is productive

    🥗 Nutrition

    • Focus on:

      • Reducing ultra-processed foods

      • Natural sweetness (fruit instead of sweets)

    • Try simple meal prep (2–3 days)

    💧 Hydration

    • Keep hydration steady

    • Notice:

      • Skin

      • Digestion

      • Focus

    🌙 Sleep & Stress

    • Protect sleep like an appointment

    • Add:

      • 5 minutes of breathwork

      • and/or journaling before bed

    💬 Engagement

    • Share your favourite class moment

    • Reflect: What feels easier now compared to Week 1Item description

Free Magazine PDF

4-Week January Reset - Weekly Check-In

This form helps me understand how you’re feeling so I can support you better during the challenge.
There are no right or wrong answers, honesty is what matters most.