Exercise your mind and body

Posts tagged ‘30 Day Challenge’

September: Bite it, Write it Challenge

Are you up for the challengebite it write it

September Challenge!!!  For the month of September I challenge myself to keep a journal and track my food & exercise.  It’s a great way to get a jump on getting organized with school starting and everyone back to work.

  • You can chose to use a notebook or an online tracker such as My Fitness Pal.
  • But first clean out your cupboards and fridge of your unhealthy trigger foods and stock up on fruit, veggies, lean protein.
  • Write your goals for this month on the first page 
  • Dedicate a few minutes to writing in it every day.
  • Be honest with yourself and write everything in your journal, it’s a great way to teach you awareness of what you’re eating on a daily basis.

Also to be more effective with you’re journal you can show me or a friend your food journal weekly.  That weekly accountability is what makes your food journal successful, knowing that someone will be seeing what you eat.  Find a partner and we can do this together.
In just 4 weeks we’ll all be happy with the results.

Log it Track it

funny dog

June 30 Day Ab Challenge


Here’s 4 Ab exercises that work every part of your Abs.

Do this 4 times a week for the whole month of June.

Who’s with me???  Challenge Accepted!!!

Ab Challenge



Spring 30 Day Slim Down

spring slim down

Morning everybody,

Yes Spring has sprung and I feel a weight loss challenge is in order.  Feel free to join me in this challenge, I’ve added a countdown on the right side of my blog.


1. The challenge will run from Sunday April 26 to Sunday May 31.

2. You may join the challenge at any time, late-comers are most welcome.  To join the challenge,  use the comment box to post your, starting weight,  and goal weight.

Example:    Starting Weight:      170 lbs
                       Goal Weight:       150 lbs
You may choose any goal you like. This is a 30 day challenge, so we should be able to stick to our goal.  A realistic goal is 1-2 pounds a week.

3. Pick a day for your weekly weigh-in, and stick to it a closely as you can. Then post your current weight each week.

4. You are encouraged to share how you are doing during the challenge, and especially to give each other support.

If you have any questions, please do not hesitate to post them.

Wishing you much success and happiness!


30 Days to a Fitter You

January Calendar

Hands-up who is preparing to make a resolution to get fit?
Put them down, that’s enough exercise for today.

Now that Christmas has passed some of you are already planning your New Years Resolution.  The New Year brings a renewed determination that this is the year to get fit and lose weight.

Unfortunately, New Year resolutions are notorious for not being carried through. They generally last just a few weeks, a month at most.

So how do you make the fitness bug stick for more than a week?

Let’s start by focusing on the importance of making healthy food choices and developing good physical activity habits.  Every day for the month of January, try one simple get-healthier tip that you can incorporate into your everyday life.  Let’s see how we feel at the end of the month.
Cheers to being healthy!

Motivation great to start

Day 1

Cut Portions Down to Size
Read the serving size on labels (multiple servings are often included in one package) and learn what a proper portion looks like. A serving of meat, chicken or fish should be the size of a deck of cards.

Day 2

Have a Healthy Breakfast
Research shows that people who shed the most pounds eat this a.m. meal religiously. Aim to have some lean protein (1 1/2 oz cheese, 2 slices turkey, 2 pieces turkey bacon), a little “good” fat (1 Tbsp olive or canola oil), and good carbs (whole grains like oatmeal). Try an egg white omelet stuffed with veggies and 1 1/2 oz lowfat cheese, or 1 cup lowfat yogurt with 1/3 cup granola.

Day 3

Stop Eating After Dinner
After the kids are tucked away and the house is quiet, we’re tempted to reward ourselves with food. Instead of undoing your diet, reward yourself another way. Pick up the phone and have a chat with a friend, play Scrabble with your husband, or take a long, soothing bath.

Day 4

Curb Afternoon Cravings
Late afternoon from about 3 p.m. until 5 is when you’re most likely to need an energy pickup. You’ll end up grabbing whatever’s easiest, so be prepared. Save half your lunch and have it now (half a turkey wrap, a small portion of grilled chicken on greens). That way, you won’t be ravenous by dinnertime.

Day 5

Count your calories. For one day only, keep track of your calories so you can see if you’re over or under eating. Make necessary adjustments if needed.

Day 6

Go for an evening walk to clear your mind. Take a friend, your spouse, your child or go alone. Whichever you choose, by getting outside you’re increasing your heart rate and releasing endorphins.

Day 7

Eat fish for dinner. Seafood contains omega-3 fatty acids that help those who suffer from dry eyes and help reduce inflammation.

Day 8

Spend less time being distracted.  Let’s spend less time on social media. Instead, get outside and run around with your kids or have family game night and get out your boardgames!

Day 9

Drink more water. Water helps keep you full and flushes out your system. Aim for 10 8-ounce glasses per day. If you exercise or drink caffeine (a diuretic), aim for 12 glasses.

Day 10

Cut out emotional eating.  If you’re stressed, bored or sad, do something, anything, other than snack. Go for a walk, call a friend, clean your house or indulge in your favorite TV show, just don’t eat!

Day 11

Go to bed earlier. Aim for seven to eight hours of sleep per night. You’ll feel more rested and be more energized, which leads to a much more productive day.

Day 12

Laugh! Laughing boosts your immunity and is good for the soul. Surround yourself with friends that make you laugh or pop in a comedy in the DVD player.

Day 13

Wash your hands more often. Washing your hands or using hand sanitizer helps prevent you from getting sick. Wash for at least 12 seconds.

Day 14

Have a glass of green tea, it fights cancer and heart disease while also burning fat.

Day 15

Make a smoothie. Add some spinach leaves for an extra boost and to improve eyesight. Smoothies are filling, low in fat and packed with essential vitamins and minerals.

Day 16

Eat low-fat yogurt for breakfast. It’s low in calories, high in protein and helps burn fat.   One of my favourites is greek yogurt with sliced strawberries and a sprinkle of stevia.

Day 17

Do something for yourself. Treat yourself to a facial, manicure or pedicure.  You deserve to spoil yourself every now and then.

Day 18

If you’re a newbie to exercise, start with 10 to 15 minutes on a stationary bike two to three times this week. If you’re already active, do cardio three days a week, 30 minutes a day.

Day 19

 Strengthen Your Core 
A strong core is central to just about everything: good posture, preventing back pain, flat abs.  Planks:A super-simple, do-anywhere move that zips up your abs. Get into a full pushup position with your palms on the floor beneath your shoulders. Hold here for 30 seconds, with your abs contracted and your arms and legs extended and your head aligned with your spine.  Do 3 sets of 30 second planks twice a week.  As you build strength, hold this position longer, up to one minute. 

Day 20

Take a bath with lavender, so relax in the tub with a few drops of lavender oil. It reduces stress and will help you sleep better.

Day 21

Add avocado to your favorite salad for lunch. Avocadoes are rich in vitamin E and monounsaturated fat, which both give you healthy, glowing skin.

Day 22

Forgive someone. Forgiveness is the act of freeing yourself. If there’s a grudge you’ve been holding onto, let it go.

Day 23

Cheat day! Eat your favorite food or dessert today. We all deserve a treat in the form of food every now and then. 

Day 24

Set a fitness goal and stick to it. Make the goal attainable, such as going for a walk on your break at work every day for a week or doing push-ups and crunches during the commercials of your favorite TV show.

Day 25

Have a handful of your favorite nut, (10-15 nuts).  Nuts contain the good fats, which help keep your waistline slim and promote alertness.

Day 26

Think only positive thoughts by focusing on the good in life. Those who think positively have stronger immune systems, handle stress better, are less likely to experience depression and live longer lives.

Day 27

Add cinnamon to your coffee this morning. Cinnamon controls insulin spikes, which helps reduce your appetite.

Day 28

Get a massage. It reduces back pain, releases built-up tension and helps with anxiety and stress. 

Day 29

Cook with garlic. When making dinner, throw in some garlic to lower your cholesterol and blood pressure, strengthen your immune system and detoxify your body.

Day 30

Don’t drink any calories today. Opt for water, black coffee or green tea instead of juice, milk or lattes. There’s up too 400 calories in a speciality coffee.

Day 31

Do something kind for someone else. Doing things for others actually decreases our own stress levels and improves our health. Buy lunch for a co-worker, pay for the person’s drink behind you in the Starbucks drive-through or simply make your husband’s favorite dinner. Random, simple acts of kindness go a long way.


September Slim Down 30 Day Weight Loss Challenge

Slim down Challenge


WARNING:  This Challenge could result in any or all of the following:

  • Loss of 8 to 10 Pounds
  • Feeling & Looking Fabulous
  • More Restful Sleep
  • Self-Confidence Boost
  • Extra Energy
  • Improved Mood
  • Could be Habit Forming

Follow these 4 guidelines for this Challenge for the next 30 days, or more if you love the results:

water glassDRINK WATER:


eggs smile low_carb

workout schedule

This September Slim Down Challenge will give you a jump start for the fall because I don’t know about you but when Fall weather hits it’s easy to forget about eating healthy and doing exercise since we are adding extra layers of clothing and our swimsuits are tucked away for the year.  Then the  holidays come and we’re surrounded by delicious food and that’s when we give into temptations and then it spirals out of control, by the time springtime arrives you’ve put on some winter hibernation weight.


The best way to get started with this challenge is with the ugly truth – step on that scale and share your goals and progress in the comments section.  I will have a weekly September Slim Down Challenge post and you can post your weigh in, fitness, questions, tips, advice etc.  I guarantee this will encourage others to partake and more importantly it will motivate YOU!
Accountability is the key.

Here’s my Scale + Share:

Starting Weight: 160.0 lbs.  My goal is to lose 2 lbs a week for a total of 8 pounds.  I’ll be writing daily in my food journal to track food, exercise, and water.  Also I’ll be posting new recipes, my workouts and my weigh-in for the week.


Starting Weight: 160.0 lbs
Total Pounds Lost: 0 lbs
Goal Weight: 152.0 lbs

Week 1 (Sept 1-7):
Week 2 (Sept 8-14):
Week 3 (Sept 15- 21):
Week 4 (Sept 22-30):

Wishing you much success and happiness!


Monday Dummbell Upper Body WOD


Here’s today’s workout of the day.  It’s was challenging at times but I felt really good when it was over.  My HRM watch calculated that I burned 880 calories and my arms felt like jello 🙂

Upper Body Tabata Workout

Routine Structure
5 Minute Warm Up
12 Tabata Workout;
Upper Body Exercises (48 Minutes)
20 On 10 Off x 8 for four minutes total each

5 Minute Cool Down and Stretch

12 Exercises (48 minutes)

1 Chest Presses
2 Reverse Fly
3 Overhead Presses
4 Dumbbell Pullovers
5 Bicep Curls
6 Tricep Extensions
7 Chest Fly
8 Bentover Dumbbell Rows
9 Lateral Raises
10 Bentover Ventral Pulls
11 Hammer Curl
12 Skull Crushers

Here’s a link for the workout video.


30 Day Challenge #3 March Motivation



If anyone veered off the road then today’s the day when we make that u-turn. 

I’ve read that when starting a diet or anything new it’s best to do it on the weekend so that you have two days all to yourself to get yourself organized and ready for the week to come.

Good Luck everyone 🙂

So who’s with me??

Just use the comment box and keep in touch.  It doesn’t matter what form of weight loss diet you are doing, just as long as we do it together.  🙂


  • Lose 5 Pounds
  • Drink 3 liters of water a day (1 liter = 1000 ml = 33.814 oz)
  • Exercise 5 times a week for 60 min or longer
  • Eat plenty of green leafy vegetables
  • Weekly Weigh-In

Motivation Driving Weight-Loss

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