Hi friends! I’m sooo pumped for today! I’ve been thinking about it ALL weekend and may have even jumped the gun by getting in two walks to the park and meal prepping meals for the week!
Today, it’s back by popular demand — our FREE 30-day fitness challenge! I need it, you need it, and we all want to look and feel better! Quarantine life has taken it’s toll on our mental and physical states – I’ve gained about 6 pounds and can barely button my jeans!
So let’s do this!
The challenge officially starts tomorrow, September 1, but I’m giving you all the details today so you are READY!
HWH FITNESS CHALLENGE GOALS
During this 30-day challenge, our goals are to:
Exercise 20 minutes, 6 days a week
Eat healthy, non processed foods • No fried food • No desserts • No alcohol
(1 “cheat day” per week)
Drink 64 oz. of water a day
Meditate • Pray • Journal
Get adequate sleep
Get the FREE Fitness Challenge printable here.
FREE FITNESS TRACKER
I created a printable fitness tracker so that we can track our progress and visually see what we are doing. I’ll also use mine to plan out (in pencil) what I plan to do each week, then write it in (in ink) when I’ve accomplished it.
Get the FREE fitness tracker printable here.
FIND YOUR PURPOSE
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 in my clothes. I want to button my jeans!
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 – 6 DAYS A WEEK
We will participate in a physical activity for 20 minutes 6 days a week! 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!
I have FREE workouts here.
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.
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! Your exercise cheat day and your food cheat day do not have to be on the same day!
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.
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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.
You do not have to stick to the exact meal plan each week to be considered part of The Challenge – but this will definitely help!
I have FREE Meal Plans for you here.
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 write in a journal.
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.
GET FIT DONE GUIDE
If you want more detailed help, the 128-page GET FIT DONE GUIDE I co-wrote with fitness expert Cari Shoemate includes:
- 4 Weeks of Detailed Workouts
- Bonus 7-Day Fitness Restart Program
- Visual Exercise Library
- Modifications for Different Fitness Levels
- 4 Weekly Meal Plans
- 4 Grocery Shopping Lists
- Meal Prep Tips
- Recipes with color photos
- 6 Printables to help you plan your day and reach your goals
I’m so proud of this fitness and lifestyle guide and hope it helps you reach your own fitness goals! It’s currently on sale for $31!
Follow me on Stories for updates and to follow my fitness journey this month.
Tag me: @honeywerehome to share your fitness journey with me!
I’m sending you so much love, energy and motivation!
Let’s do this! And go kick Monday’s booty!