FREE 30 Day Fitness Challenge

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 foodsNo 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.

HWH 30 Day Fitness Challenge #HWHMove20

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.

MONTHLY WORKOUT TRACKER

CHALLENGE DETAILS

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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PROTEIN

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

CARBS

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.

FAT

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

SNACK IDEAS 

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

SWEET TOOTH

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.

MEAL PLAN

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.

WELLNESS

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!

 

 

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18 Comments

  1. Lisa
    August 31, 2020 / 7:53 am

    Fun! Can’t wait to get started. I just finished a Whole30 and loved the feeling of accomplishment on day 30. Your challenge will help me layer in the exercise component which I’ve been skipping in our summer heat and humidity in San Diego.

  2. Aileen
    August 31, 2020 / 8:14 am

    Cant wait to get started although I have to say I am not as strict with the no alcohol thing but I do cut down! Today I started my own mini challenge to get moving again. I want to walk 400 miles by the end of the year as I have barely moved in weeks! Started out with my walk at lunchtime today and then will be doing more workouts to fit in with your challenge and eating much healthier food! Have fun everyone 🙂

  3. Sandy
    August 31, 2020 / 10:46 am

    Hi! I am a subscriber and am trying to print the challenge tracker. I am being prompted to enter my info to subscribe to get the free printable and am receiving a message that I am already a subscriber. Any suggestions?

    • Megan
      Author
      August 31, 2020 / 11:09 am

      Hi Sandy! So excited to have you on board! I put the link in my HWH Weekend newsletter, but I’ll shoot you a direct email with the link now! Thank you for subscribing!

      • Billie
        August 31, 2020 / 3:38 pm

        Hi Megan! Same goes for me. Can you send me the link please? Thanks so much for doing this challenge btw! <3

        • Megan
          Author
          September 1, 2020 / 3:52 pm

          Yep! I’ll email you now!

  4. Annaliza
    August 31, 2020 / 12:59 pm

    I’ve been a follower for years, but this is my first time doing a fitness challenge. I’m so ready to do this. I have been consistent with working out during the pandemic, but my eating habits are not what they should be. I already did a walk/jog this morning and know that this will be a great way to keep me accountable.

  5. Jennifer Haislett
    August 31, 2020 / 1:14 pm

    Hello I have been subscribed for a while now and received your email today with the links but when I click on them it takes me to a page where I have to subscribe? Looking forward to the challenge.

    • Megan
      Author
      September 1, 2020 / 3:52 pm

      Emailing you the link now!

  6. Kerry Purcell
    August 31, 2020 / 5:26 pm

    Thank you so much, Megan, for organizing this and offering this free opportunity to us. You are a blessing in so many ways. This is your business, yet you selflessly and willingly give above and beyond. You model servant leadership and are an inspiration to us all.

  7. Jyniva
    August 31, 2020 / 11:27 pm

    I need this so much, thank you!!! So excited to do it with everyone and see our progress. XO Jyniva

  8. Jessica
    September 1, 2020 / 8:41 am

    HI Megan, Good morning. I have been following you for awhile and look forward to your emails in my inbox.
    This challenge sounds like just what I need to start the school year. Every time I try and click on the printable, it asks me to register so they will be sent to you but then says I am already subscribed. I can’t seem to get the printable.
    thank you,
    Jessica

    • Megan
      Author
      September 1, 2020 / 3:50 pm

      Hi Jessica! The link is in the Weekend Newsletter, but I’ll email it to you now! 🙂

  9. Mjbythebay
    September 2, 2020 / 9:59 am

    Thank you for the motivation and tools to make this easier. I’ve never done a fitness challenge…excited to try this!

  10. Sheryl
    September 2, 2020 / 10:05 am

    Hi Megan!

    I’m excited for this challenge this month!! This is my 2nd challenge with you!! I conquered the first and expect to do the same with this one. I’m having problems getting the links to work to work to print the downloads and to view your meal plan. Can you tell me what I’m doing wrong?

    • Megan
      Author
      September 2, 2020 / 3:46 pm

      You should be able to just click the image and then print! Let me know if that doesn’t work!

  11. September 3, 2020 / 1:42 pm

    Hi Megan,

    I subscribe to your emails and am having problems printing the downloads. It keeps asking me to sign up.

    Thank you,

    • Megan
      Author
      September 4, 2020 / 2:17 pm

      Hi Debbie! The link is in the Weekend Newsletter, but I’ll email it to you!

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