30 Day Fitness Challenge (Week #1)

I’m so pumped about today!  We’re launching a 30-day fitness challenge designed to help us lose weight and get toned up for the summer!  I’ve actually wanted to do something like this for years, so I’m thrilled it’s finally happening. I’ve heard from so many of you that are excited to join in, and I’m genuinely honored that we’ll be doing this together.  My Mom (this lady never exercises and eats ice cream every night!), Shannon, and Ali-Shaun are doing it too! It will be challenging, but it will be worth it!

Of course, I have to say something like check with your doctor before starting a new fitness program.  I have no special education or degree in fitness/nutrition. I’m just a mom of two young kids who loves fitness and has competed in two NPC bikini competitions.  Just don’t sue me and we’ll be all good, mkay! 😉 

I know y’all are anxious to jump on board and hear all the details, so let’s get to it!


Exercise 20 minutes every.single.day (LOG YOUR EXERCISE here

Drink 64 oz. of water a day

No fried food • No desserts • No alcohol (1 “cheat day” per week)

Meditate • Pray • Gratitude Journal

Get adequate sleep

30 Day Fitness Challenge

Sports BraLeggings • Sneakers • No-Show Socks

Honey We're Home Fitness 30 day fitness challengeFREE PRINTABLE : Honey We’re Healthy 30-Day Fitness Challenge


Before getting started, it’s important to declare WHY you’re doing this challenge.  When the going gets tough and you don’t FEEL like finishing, you’ll need that reminder to help you stick with it!

For me,  I want to get in better shape, lose some stubborn tummy fat and tone up my arms, booty and legs.  I want to have energy to play with my young kids and feel confident at the pool in a bikini.  I want to live a long, healthy life and never take my physical abilities for granted.  I want to challenge myself because I know I can do this!  It will feel amazing to accomplish a physical goal.


You need to participate in a physical activity for 20 minutes every single day!  You can totally do this!  It’s only 20 minutes out of your day and only for 30 days.  The goal is to move our bodies every single day so that it becomes a habit, like brushing our teeth.

ANY exercise counts- yoga, running, bicycling, lifting weights, Orange Theory, swimming, pilates, group classes, walking, whatever you want to do. I will do my group exercise class at the gym 3 times a week (45 minutes), run 3 days a week (30 minutes), and maybe a 20 minute walk one day. You can change it up as you see fit!

The point is to move your body and work up a sweat because that usually sets the tone for our eating.  I know after I’ve worked out, I’m waaayyy less tempted to eat crap because I think, “I didn’t just spend that time and energy to ruin it!”  Is the same true for you too?

Be sure to SCHEDULE your exercise into your week to ensure success!


Below is a sample 20-minute workout that you can do at home without any special equipment.  I would encourage you to crank up your music though- I promise you’ll get a better workout!

Customize the workout to your fitness level by doing more repetitions or going faster if you’re more advanced.  Beginners can go slower or do less reps.  But everyone has to do 20 minutes.

*I will do the workout live on Stories on Tuesday at 10 am, then save it to Story Highlights if you want to watch it to do the workout together!  

FREE PRINTABLE : 20 Minute Workout

30 day fitness challenge 20 Minute At Home Workout

30 day fitness challenge

30 day fitness challenge

Sports BraLeggings • Sneakers • No-Show Socks


Use this link to log in daily to track your exercise. I can’t wait to log in myself and see who all has joined! I wonder how many people it will be?!

Logging your exercised minutes is on the honor system.  If you forget to log your exercise one day, that’s okay, just log it the next day.

If you successfully complete the exercise portion of the challenge – 20 minutes everyday for 30 days – you’ll be automatically entered to win one of (3) $100 gift cards to Nordstrom – just in time for the Nordstrom Anniversary Sale 2018!

You must start today! If you want to get a friend to join you, tell them to start today too!


Drinking 64 oz of water is part of the challenge.  Here are tons of tips to help you get your daily intake.  I fill up my Yeti tumblers at the beginning of the day and make sure I finish them by the end of the day.


Now let’s eliminate the hard stuff! No fried foods. No desserts. No alcohol.  Yes, you can have one cheat day per week- but don’t go crazy!


I can’t tell you exactly what to eat because I’m not a nutritionist and each of you are so different from each other with various needs, preferences and restrictions.

Generally speaking, each meal should be a combination of protein, carbs and healthy fats. 


Meat, fish, eggs, dairy, Greek yogurt, beans, soy food, nuts, or seeds.


Vegetables (broccoli, spinach, asparagus, kale, Brussels sprouts, collard greens, carrots, peas, tomatoes, pell peppers), sweet and regular potatoes, legumes (beans, chickpeas, lentils, soybeans), whole wheat, whole oats, brown rice, barley, whole wheat pasta, buckwheat, bulgar, or quinoa.


Avocado, extra virgin olive oil,  sesame oil, peanut butter, nuts, fatty fish (salmon, albacore tuna, mackerel), walnuts, ground flaxseed, or eggs.


Apple with peanut butter, carrots or bell peppers w hummus, edamame, boiled egg, popcorn, trail mix, or string cheese.


If you need to satisfy a sweet tooth, you can have ‘healthy snacks’ in moderation – 5 Hershey’s Kisses Special Dark, 1/2 cup frozen yogurt, 1 cup chocolate milk, chocolate dipped strawberry, Greek yogurt with fruit or sugar free gum.


I have worked with a trainer when I was preparing for my NPC bikini contest and below is the strict meal plan I was on at that time.  You can use that as guidance, but keep in mind it was prepared specifically for me.

The meal plan below equals about: 1,500 calories, 150g protein, 166g carbs, 11g fat.

30 day fitness challenge Bikini Prep Meal Plan

When my cousin was prepping for an NPC contest in California, her nutritionist gave her this meal plan :

30 day fitness challenge Kim Oddo Bikini Prep Meal Plan

If you are interested in tracking calories and nutrients, watch my video How to Use My Fitness Pal and My 6 Month PostPartum Fitness Plan

For me, while not on a strict NPC bikini plan, but still working on gaining muscle and losing fat, my macros are:

1400 calories, 35% carbs (123 grams), 35% protein (123 grams), 30%(47 grams) 


Stopping to take a minute for self care often falls to the very bottom of our lists, but is so necessary. As part of this 30 day challenge, take 5-10 minutes each day to meditate, pray or start a gratitude journal.  I use the Headspace app to meditate and need to pray more regularly, so this is a good ‘challenge’ for me.


Our bodies need rest and recovery, so we have to get sleep.  Going to bed early has the added benefit of preventing late night hunger and snacking.


I’ll check in here every Monday with a new fitness post, including a new workout and more food ideas.

Let’s all take progress photos so that we can compare them to the end of the challenge.  In 30 days, you might not see big numbers dropping on the scale, but you should notice your clothes fitting differently, yourself getting stronger and leaner.  Day-to-day, it’s hard to see the changes, but comparing Day 1 to Day 30, you WILL see a difference if you stick with it.  And you’ll certainly feel it!

I’d love to see your progress photos on Instagram! Just tag @honeywerehome and use #HWHFitnessChallenge so I can see them!


Well, yes, it’s the summer and lots of us will be traveling during the next 30 days.  I have a girls’ trip planned and will exercise while I’m there.  You can find ways to eat healthy on vacation and curb the alcohol to one day! It’s only 30 days of your life!

YOU HAVE TO GIVE YOURSELF A CHANCE TO GET RESULTS.  If you cave to the sweets or alcohol or skip workouts, you are giving up on yourself.  If you’re up for the challenge and find yourself fired up to do this, then stick with it! *Remember your WHY! You can do it and your body will thank you at the end.  And remember, it wouldn’t be a challenge if it was easy!  


Along with fashion, top pics, and sneak peeks, I share a new healthy recipe every week!  Sign up here!


Fire away in the comments so everyone can get the benefit of the response!

And be sure to print out this FREE printable and tack it to your fridge or wherever you’ll see it daily to motivate you!

Tell me in the comments what TIME you’re exercising today! I’m doing my 6AM group class at the gym!

Follow me on Stories for updates and to follow my journey. 

Tag me: @honeywerehome with #HWHFitnessChallenge to share yours.

Let’s do this!

You Might Also Like

Meet Megan

Hi! I’m Megan, mom to a thoughtful teenager and spunky young girl. We call Houston home and recently moved into our dream home. I traded my lawyer hat to become a full-time blogger in 2010. I love sharing my passion for affordable fashion, home decor, organization, & fitness to help inspire you to take care of you!


  1. OK, I think I’ve managed to log my 40 minutes power walk (with pram!), and I had a healthy breakfast so am off to a good start… Afraid I won’t be doing the before and after pix though, I’m not that brave. Maybe if I was only looking to lose 5 pounds or so, but, um… I have a-ways more than that to lose before I’m posting pictures of myself and my fitness on the Interwebs!! 😉 Looking forward to hearing about other folks though, and cheering everyone on! 🙂

      1. I drink 8oz of iced coffee a day. Technically it’s 4oz of cold brew concentrate and 4oz of water with 1/2 & 1/2 and sugar. I’m not sure I can give it up. BUT. I’m going to use a little 2% milk and a little raw sugar instead. I can drink Almond milk otherwise I’d try that.

      2. You said that you drink coffee with creamer…what kind? It is always hard to find what is considered “healthy” in the creamer category.

  2. I am definitely doing this but laughed out loud when I read about taking progress photos and seeing clothes fit differently! 17 weeks pregnant with my third and my oldest is only 27 months! (Mama never got back to a pre-baby body??)

  3. Yea! Trying to find something I can do at home that won’t take up too much of my busy day. Thank you!

  4. I was planning a 100 day challenge, so 30 days is a great kickoff. I have a wedding in September and want to look well. Today’s exercise: 60 minutes weights class at LA Fitness. I’m more bleary about an 8:30a class; have to double check that none of my clothes are inside out.

  5. Megan, tell us what your idea of a cheat day or meal is. I’ve never managed to successfully use these in my diet plans in the past, as a cheat meal has turned into a cheat day has turned into a complete diet failure.

    1. I just wanted to chime in and say that I agree with you, for me it has to be a mindset of wanting whats best for me every day instead of looking forward to one day a week to eat crappy stuff. The way I apply the idea of a “cheat day” is more like if I do have a bad day I forgive myself and get back at it the very next morning. Beating yourself up is what leads to the slide I think? Progress not perfection 🙂

    2. Your cheat day would be a good time to have whatever meal/drink/dessert you wanted, but make sure it’s only one meal! If you’re able to stick to that, you should still be on track!

  6. Hi! Curious about calories and nutrients…..obviously you are in amazing shape, but what about someone like me who has very little muscle and 25 pounds to lose? Would following your calorie and nutrients be adequate? 🙂

    1. I did your 20 minute workout (3 times). Cant believe how long 20 minutes is. I was certain my timer wasn’t working. LOL

    2. This will definitely get you on the right track! 30 days is a pretty short amount of time to lose 25 pounds, but this will get you off to a good start! ?

      1. Oh, I know 25 pounds in 30 days is unrealistic but I will be happy with 8-10!! :)) Thanks so much for putting this together. So excited!

  7. Can I still join? I’ll just add my name to the Google doc. Can’t wait!! Love these accountability groups.

  8. Great post, very detailed and motivating. Thanks for putting the time into this. When I saw exercise every day I was like OH NO. But 20 min a day, I can do. I’m so in!

  9. I’m on vacation currently but I planned for the fitness challenge. We hiked and kayaked Antelope canyon yesterday..early start to the challenge. Today it’s hiking north rim grand canyon, then on to Bryce canyon and Zion NP. Everyday we will be hiking, thanks to Cassie for the vacation idea from last years spring break. I’m packing fruit and chick peas for my snack. Eggs and bacon for breakfasts and chicken and veggies.

  10. Going to a yoga class over lunch and on week 3 of Couch to 5k, I will do that after work!

    Ready to get started. Any suggestions on progress photos you dont want to put on the internet???

  11. Yay, this is exciting! I have been doing Weight Watchers and exercising a few months now, but this is great motivation to amp it up even more and re-commit (after a few months of the same ‘ol, I’m ready for a new challenge!) I signed up with a personal trainer in Feb, my apt with her is today at 5.

  12. Super excited about this and very motivated! Did my 30min of yoga this morning,followed by a walk and some arm weights . Having a protein shake and an egg white and veggie imelet this morning! Woohoo!

  13. Already got in my morning run. 🙂 This timing is so perfect – I have been working out hard for the past year and still not seeing the results I want in my butt/thigh area and I know it is because of diet. I just can’t stay motivated to eat right, I justify junk food in so many ways!! But I can do anything for 30 days and I know if I see results it will help me stay with it!! Setting a reminder to take a “before” photo when I get home from work tonight!!

  14. I forgot it was starting today and already had a sugary drink!? Exercise starts as soon as I have the kids down to sleep!

  15. Is it too late to join? I did my workout this am and love the idea of being accountable!! Add me!

  16. I’m so excited to get started! I took some “before” pics this morning and weighed in…Let’s do this!

  17. This is so awesome …Thanks Megan I believe this will be a blessing to many women out there !!! Today I have a job interview so I will be exercising later with an afternoon 60 min power walk .

  18. Since I am outbid the country till Thursday my exercise was a 30 min brisk walk. Also had some hill climbing. And no dessert!! We’ve been having an ice cream a day here: Georgian ice cream is so yummy! So yesterday was my last one, lol!

  19. I’m so happy to be doing this – not by myself – but with many other women. Looking forward to taking this journey with all of you!

  20. Hi! I am starting today as well. Getting ready to head to the gym in a few. I just came across this post so is this the only post thus far? Someone mentioned a before and after pic? Where was that posted. LOL

      1. Ok I am in the right one then. I just cannot see the log where we post. I have posted my exercise through the link provided but I cannot see the spreadsheet.

        1. The spreadsheet got a little wonky, so we decided not to use it anymore. As long as you filled out everything on the link, you’re all set! ?

  21. Love this, Thanks Megan for getting our butts in gear. I am a person that needs accountability and I love that we are all documenting and sharing our exercise daily. Remember ladies, let’s just keep moving and eating smart. We can do this!!!

  22. Worked out at 5 a.m. before work. I can’t wait for school to be out so I don’t have to get up at that hour!!

  23. Did my T25 workout at 5am and followed with some stretching. I used day 1 of the challenge as motivation to step up to the next level of T25. Thanks for setting this up Megan!

  24. i’m in! will find time tonight to exercise but then will hopefully make it happen in the morning going forward. no easy feat as i catch a 5:47am train into the city. have been dreading dreading dreading shorts season–and thus am inspired by your fit thighs more than anything else on your blog! haha. organization posts are a close second. 🙂
    it would be great to tighten these trunks up a bit and feel more comfortable this summer. #thunderthighsgonesoft

  25. Off to a good start! Got my hour walk in with the dogs, 40 oz of water, your 20 minute workout and had a healthy breakfast and meal prepped! Thanks for the motivation I needed!

  26. Thank you so much for setting this up! My husband just re-started his diet and my big issue is getting in exercise. I sit at a desk 10+ hours a day (I’m a lawyer). I’ve been trying to get out more, but I think I may use this to give him a little competition! So excited to see how it goes!

  27. Please add my name to the list where I log my workouts. I started this morning with a good 50 min cardio workout and looking forward to the remaining 29 days!

    1. Hi! I’m not sure what happened, but the original Google Doc malfunctioned so I had to change to a Google Form (linked in this post). You can log in and add your name there. Let me know if you have any trouble!

  28. Workout completed! ✅. Do we just check in here or is there a Facebook group? Thanks for organizing this-very excited!

    1. I noticed that as well. I happened to be scrolling down and was at line 250 to add my name and then I got a message in the spreadsheet that major changes had been made to the document and did I want to sync to the new data. I think someone must have accidentally deleted several people because when I went back there were only about 15 names on the list.

      1. I noticed this too!! When I went back in later today, 6ish pm eastern time, it was a totally different form and not the google excel doc. Did you end up getting yours to work?

        1. Hi! I’m not sure what happened, but the original Google Doc malfunctioned so I had to change to a Google Form. You can log in there. Let me know if you have any trouble!

  29. This challenge helped me get myself to the gym this morning! Workout (elliptical & treadmill) is done and now I need to meal plan & but some groceries.

  30. Ohhh, maybe your adding the exercise! Sorry.

    Christine H. WI
    15 min bike
    15 min walk hills treadmill

  31. I am having trouble logging my exercise. How do make the doc active to enter my name and minutes. Thx

  32. So excited about this. I nearly forgot because I am so lazy but I managed to get a 30 minute walk in. I’m afraid I wasn’t great today because I nearly forgot and I had already made plans to meet friends for lunch and drinks (thats what happens when you get a child free day in the week!) but have already made my exercise plan for the next 2 weeks! Good luck everyone!!

  33. WOO HOO! I will focus on what I feed myself this month as I fuel for a workout everyday! I am putting 64 oz of water into my body and I will get 7 hours of sleep each night.

  34. I’m so excited you are doing this and I am so in!! I worked out at 9:30am this morning! #HWHFITNESSCHALLENGE #GSD

  35. I’m in! I went in to track my exercise and see that I’m line 278 on the form responses but I’m not on the first page of the doc anywhere…sorta confused, so if you can point me in the right direction, that would be great. 🙂

  36. I’m late to start but I am starting. Did weight lifting and I walk after dinner. Is that ok? I’m also incorporating home workouts and I always drown myself in water. I think this is just what I need and I hope it will flatten my stomach. Thanks Meghan.

  37. What kind of muscle egg is recommended? Liquid or powder? I’m not familiar with this product. Thank you!

  38. Question for you… Do we submit our form daily or just at the end of the challenge?

    I’ve walked the dog once, did your 20 minute workout, and am going to walk the dog again. THANKS for giving me the motivation I’ve been needing to drop these pounds!

    1. Hi! You submit it daily. We have a google form we’re using to log our exercise (linked in the post) so go ahead and log your exercise there! ?

  39. I didn’t officially sign up because Im going to Spain in 2 weeks for 2 weeks so lets face it- I can’t set myself up for failure. BUT, I’m doing my own version & following yours for the time being. I did great all day with exercise, food, water- then as the night came around I slipped into my old routine by mistake & had a glass of wine & the rest of my Childs baked Cheetos! Is there room for ‘accidents’ like that ??? I’ll get better 🙂

  40. where’s the spreadsheet?
    I logged my 20 minutes today on the form provided.

    Question: Do I submit my response every day? Or do I need to “edit” my response?

    1. Hi! You submit it daily. Our spreadsheet got a little wonky, so we have a google form we’re using now to log our exercise (linked in the post). Go ahead and add your name and minutes there! ?

  41. Also, I checked the spreadsheet and I can’t find my name listed. I reported exercise on the form and commented on the original post.

    1. Hi! Our spreadsheet got a little wonky, so we have a google form we’re using now to log our exercise (linked in the post). Go ahead and add your name and minutes there! ?

  42. Thank you for doing this! So excited about new motivation to get back in shape. I hope Shannon doesn’t wake up to to 19 of the same requests from me! I entered a different email because I’m not seeing my name on the form to log work outa or getting the newsletter. I went to the link you provided another lady and subscribed again there.
    Thanks again for doing this! Anna ps- 40 minute run and weights today

    1. Get it Anna! I’m so thrilled you are joining us for the challenge! If you have any trouble using the new form, please let me know!

  43. I’m assuming I just go to the form each day and fill out a new response? Is there a way to confirm that my previous responses were received?

  44. How can I see what I’ve logged? When I go to the log form, it doesn’t show what I put in yesterday.

  45. My daughter and I signed up and submitted our exercise yesterday but can’t find our name on the google form.

    1. You will have to re-enter your email and log your exercise daily. You won’t be able to see your previous exercise, but it was still logged!

    1. Hey Lisa! You will have to re-enter your email and log your exercise daily. You won’t be able to see your previous exercise, but it was still logged!

  46. HI Megan I can’t see the list is 9.49 pm did late running how I cant log @ Roxana B (Miami)

  47. Hi Megan! What are you doing about your coffee? I like my coffee black, but my friend who is also doing the challenge likes her coffee with sugar. Do you have any suggestions?

    1. Hey Susie! I love my coffee, and am still drinking it with creamer. I know that it’s healthier black, but it helps me get my day going, so I decided to not cut it out completely. ?

    1. Hi! It’s not too late to join, but you had to start June 4 to be entered to win the giveaway. I’d love you to start today!

  48. it is my first time that I train 20 minutes or more every day thanks to you! but I feel more energetic now on day 5 than before so yay! 🙂 I keep going and I want to be stronger than before thanks to your challenge! loving you all the way from a small country Belgium! ??❤️

  49. Hi, I hate to sound like an old record playing over and over, but when you first posted this log I signed in and added my name. I do not see it on the Spreadsheet. I have been logging by clicking on that other link you provided. Should I be concerned if my name is not on the list? I want to be eligible to be entered for the contest giveaway. Thanks.

    1. Hi Lisa! No worries! Let me see if I can clarify for everyone:

      That first spreadsheet is no longer valid and I removed the link to it.

      You should be logging your daily exercise using this link: http://bit.ly/HWHFitnessForm

      Your entries are still being tracked even if you don’t see what you previously logged. I wish I could change that part, but it won’t let me. You are still eligible for the giveaway if you exercise 20 minutes everyday for 30 days and log it! I’m thrilled we are doing this together! I haven’t missed a day yet!

      1. Ok Thanks so much. I need to update the days I did not log but did not write them down which ones I recorded. So hopefully, I can do it without the other days being duplicated if that makes sense.

  50. I hear mixed thoughts. What are your thoughts about the keto diet?i know you have said before you aren’t a nutritionist , and don’t worry, I already agreed not to sue you?, but I’d love your thoughts as a person who has done bikini diets.
    It’s likeI’ve just realized what 46 is compared to 36 and I’ve tried being content with the whole thing but it’s just never been me so I’m so happy to be in the challenge and trying some new things.
    Thank you for your advice!

    1. Hi Anna! I’m so happy you’re on board with this challenge. I honestly haven’t researched the keto diet too much- it’s my understanding it’s high fat, some protein and low carb. For me, I’ve tried to keep those portions more similar to: 35% carbs, 35% protein, 30% fat That’s what has helped me maintain or grow muscle and lose fat with exercise and weight training.

  51. I’m pathetic. I started the challenge yesterday and cannot do burpees or mountain climbers well yet because I am (embarrassingly) too weak. Can you suggest an alternative to those two until I build up the strength?

    1. Amanda! Hey, don’t talk to my friend like that! 😉 You can’t do those exercises – YET! They are hard, for me too!! If you can do the elements of the burpee (pushup, jump) do those slowly. The mountain climbers you can alternate with lunges. Just getting started moving everyday is a HUGE accomplishment!

  52. Hi Megan! I just saw this challenge. Although I am not going to be doing it with you- you’ve already completed it- I am still going to do it. I really need motivation with meal planning as well as exercise. I was supposed to do something like this in January, here we are and it is almost August. And I am getting married in November-aagghhhh! So here goes. And thanks to those of you who have already posted.

    1. That’s awesome!! Do it! And we’ll be starting a new one in September!! This is an exciting time for you! Hopefully the challenge reduces any wedding stresses!! 😉

Leave a Reply

Your email address will not be published. Required fields are marked *