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
FREE PRINTABLE : Honey We’re Healthy 30-Day Fitness Challenge
FIND YOUR WHY
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.
EXERCISE 20 MINUTES EVERYDAY
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!
20-MINUTE AT HOME WORKOUT
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
TRACK YOUR 20 MINUTES & NORDSTROM GIVEAWAY
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!
DRINK 64 OZ. OF WATER A DAY
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.
WHAT TO AVOID
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!
WHAT SHOULD I EAT?
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.
SAMPLE BIKINI MEAL PLANS
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.
When my cousin was prepping for an NPC contest in California, her nutritionist gave her this meal 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.
GET ADEQUATE SLEEP
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.
CHECK-IN EVERY MONDAY
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!
WHAT TO DO ABOUT VACATIONS
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!
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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!