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You are here: Home / Monthly Challenge / August Challenge / August 2015 Write It Down, Work it Out Challenge

August 2015 Write It Down, Work it Out Challenge

July 28, 2015 by Ajima Jackson 72 Comments

august challenge 2015Our Goals for August:

  • Aug 1- 31, Keep a Detailed Food and Drink Journal – On paper, online or via mobile app.
  • Work out a minimum of 5 days a week. Download this month’s workout calendar (below).

This month we are going to focus on learning how many calories we should be eating for weight loss. In order to do that, we have to pay attention to our eating habits. Working out 4-6 days a week for at least 30 min will help you reach your goal…BUT you still have to focus on what you are eating to see results.

How can you join us? Leave a comment and let us know that you are IN and ready to commit!

dietbet articleBet on Yourself to Lose Weight and Win Money

For an extra boost, Join our August DietBet! – Winners Split the Pot! Our July DietBet participants shed over 800 pounds and split a pot of over $5,000.  The fun starts on July 28th and bet is just $30. Official weigh-in by photo – Last day to weigh in is August 10th.

Food and Drink Journal – Part 1

Too many people struggle with what to eat and how much to eat.  This month, we want you to focus on reasonable portion sizes and having a goal in mind in terms of the calories/nutrients you consume and eating balanced meals.  Record EVERYTHING and be honest. Weigh/measure out your portions and look up nutrition information online. This is especially important for beverages, fast food and packaged food. 4 Main Rules;

1. How much should you be eating everyday? – In order to get started, you have to have an eating goal in mind. If you are already tracking your food and have a goal, move to the next step.  If not, use a food calculator to determine what your goal should be so that you have a starting point. Pick a goal and stick with it for at least 14 days. You need to allow for your body to get use to the reduction in calories and your exercise habits. However, don’t be unwise. If you gain significant weight in the first week that is a sign that change is needed.  Calorie calculator: Use these free tools to help you choose your starting numbers (calories/nutrients).

  • myfitnesspal.com
  • freedieting.com
  • fatsecret.com
Helpful Tools

*affiliate links

2. Decide how you will record your meals. You can write your log on paper, record it on website or on a free mobile app, like My Fitness Pal, Loseit or Fat Secret.  For each meal, tally up your calories for each meal.  You can also include the amount of protein, carbs, fats, sugars or fiber if you would like to have a clearer picture of your meals.

3. Read these articles for perspective and guidance.

  • Required Reading: Read this article and this article to understand the math behind how many calories you should eat to lose weight.
  • What Portion Sizes Should I be Eating?
  • How to Create an Effective Eating Plan

4. Cheat Treat – Give yourself a cheat meal or treat once or twice a week…but limit these indulgences to 500 extra calories for the day or less.  There are a lot of treats that will fit into that range and moderation is key. Remember, 3500 calories = 1 pounds, so if you eat an extra 500 calories a day, that’s a pound worth of energy.

Whether you eat Clean, Low Carb, Paleo, Vegetarian, go on Weight Watchers, etc…that is up to you. There are lots of good options out there, so do your research and get started. There are a lot of free, healthy meal plans online. Here are a few sources.

Eat a balanced meals.  Here are some suggestions.

  • Eat vitamin rich produce – 3 Servings of vegetables and 1-2 servings of fruit
  • Protein: Take your weight and divide it in half or by .8 (your weight/.5 or your weight/.8) to get a good minimum range for protein. You can eat even more of course, especially if you are going Paleo or Low Carb.
  • Don’t be afraid to eat healthy fats from oils, nuts, avocado, fish oil supplements, etc.

Eat food combinations: Combine a portion of protein with a portion of veggies or whole grains.  Combine greek yogurt with whole grain cereal and fruit. Have egg whites with veggies. Create a lunch wrap with lean protein, cheese and veggies.  There are so many simple combinations. Once you know the calories and nutrients for these meals you won’t have to keep looking up information to add meals to your food journal/log.

*Exercise Disclaimer: Before starting any exercise program, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Do not attempt if you have current injuries, past surgeries or other physical issues/health issues that could be affected by exercise. Don’t forget to stretch before and after working out to avoid injuries.

Workout Calendar –  Part 2

August Challenge Exercise Calendar

Click here to download this month’s workout calendar. (PDF file – Adobe Reader)

Workout Links – We’ve posted videos of the moves so that you can see proper form.

  • Move it Side to Side Workout – new
  • Body Weight Burn Circuit – new
  • Booty Blast Workout
  • Arms and Cardio Workout
  • Work Those Abs Workout
  • Thighs So Toned Workout
  • Full Body Burn Workout

It’s ok if you can’t get through all of the moves, Do the best you can and make modifications. One modified pushup on your knees is better than no pushups. It’s also ok to reduce the number of moves if you are a beginner and then build up to doing more over the course of the month. Do YOUR best. Do what works best for you. Start of slow if you need to!

On Days that we don’t do cardio, how many times should I do the workout listed for the day?
Do 1-3 sets of the circuit of exercises listed for the day. The number of time you will repeat the circuit depends on YOUR level of fitness and what your normal workout routine is. You may be just adding a round or two of these workouts to your regular workout routine for an added boost and that’s great.

How often should I rest during the workout?
Rest for 30 sec to 1 min between exercises, but take more time if you need it. Break the exercises up, take rest when you need to and go at your own pace. For example, you may need to break 30 jumping jacks into 2 sets of 15 and take a 30 second to 1 minute break in between, that’s fine.

What should I do for cardio exercise?
It is up to you and what you like to do.  Here are just a few options…

  • Walking
  • Jogging
  • Jumping Rope in Intervals
  • Jumping Jacks in Intervals
  • Running
  • Elliptical Machine
  • Arc Trainer
  • Workout Classes, like Zumba or Spin/Cycle
  • Kickboxing
  • At Home Workouts, like TurboFire, Jillian Michael’s series or Insanity
  • High Intensity Interval Training
  • Stepper Machine

 

 

Related posts:

  1. August 2016 Step Goal Challenge
  2. January Clean Eating and Low Carb Challenge and DietBet
  3. May 2015 Challenge: Paleo and Push-ups Challenge
  4. April 2015 Challenge: Plant-Based and Moving It!
  5. March 2015 Daily Calorie Burn Challenge
  6. November Challenge 2014 – BWLW’s “Do the Work” 3 Part Challenge
  7. 5 Reasons You Should Start a Food Journal for Weight Loss

Filed Under: August Challenge, Exercise, Healthy Eating, Monthly Challenge Tagged With: aug, august, booty workout, calorie calculator, calories, counting calories, daily workouts, dieting, exercise calendar, exercise challenge, food and drink journal, food journal, food log, full body workout, lose it, monthly challenge, my fitness pal, new workouts, weight loss, workout calendar, workout of the day

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Comments

  1. Trice ferguson says

    July 28, 2015 at 11:24 pm

    I’m in

    Reply
  2. Yolanda Dixon says

    July 29, 2015 at 8:16 am

    I’m definitely in…

    Reply
  3. Gladys Thompson says

    July 29, 2015 at 9:31 am

    I’m in!!

    Reply
  4. tatyanah says

    July 29, 2015 at 9:37 am

    def. in!

    Reply
  5. ramat alaede says

    July 29, 2015 at 9:40 am

    Am new and will really want to achieve this dream of shedding some weight

    Reply
  6. yolanda baker says

    July 29, 2015 at 9:43 am

    I’m In

    Reply
  7. Melissa says

    July 29, 2015 at 9:53 am

    I am definitely in! I am starting my on personal 90 day challenge August 1, so this is right on time and perfect!

    Reply
  8. Talisha Capers says

    July 29, 2015 at 9:55 am

    I’m in

    Reply
  9. Mrs Livingston says

    July 29, 2015 at 9:58 am

    I’m in. My workouts are limited because of a long commute and desk job, so I’m not able to do 30+ minutes of continuous activity. I do break up my workouts in 10 min increments throughout the day as much as I can. Just need to do a better job at incorporating strength training and stretching/flexibility.

    Reply
  10. ceecee h says

    July 29, 2015 at 9:59 am

    I’m in!!!

    Reply
  11. Verne says

    July 29, 2015 at 10:02 am

    I’m in

    Reply
  12. lakesha pleze says

    July 29, 2015 at 10:59 am

    I’m in

    Reply
  13. net says

    July 29, 2015 at 11:33 am

    I’m ready!!!

    Reply
  14. Kayla says

    July 29, 2015 at 11:34 am

    I’m in…please pray for me

    Reply
  15. Kimberly says

    July 29, 2015 at 11:35 am

    I’m in….💪🏽

    Reply
  16. Meka says

    July 29, 2015 at 11:40 am

    I’m in!!!!!!

    Reply
  17. Charese says

    July 29, 2015 at 12:33 pm

    I’m in 🙂

    Reply
  18. Dominique says

    July 29, 2015 at 1:40 pm

    I’m in

    Reply
  19. Denay says

    July 29, 2015 at 1:42 pm

    I’m in!

    Reply
  20. Melissa says

    July 29, 2015 at 2:05 pm

    I’m in

    Reply
  21. Drea says

    July 29, 2015 at 2:30 pm

    I’m In

    Reply
  22. Myra Simmons says

    July 29, 2015 at 3:00 pm

    I’M IN!!!!!!

    Reply
  23. makeda says

    July 29, 2015 at 4:16 pm

    I’m in

    Reply
  24. marice Robinson says

    July 29, 2015 at 5:10 pm

    I’m in

    Reply
  25. Elaine says

    July 29, 2015 at 5:22 pm

    I’m in

    Reply
  26. tali says

    July 29, 2015 at 8:26 pm

    I’m ready! Thanks for guiding us!

    Reply
  27. Stacy Burris says

    July 29, 2015 at 9:49 pm

    Thanks a million!! You can count me in!

    Reply
  28. Doris says

    July 29, 2015 at 9:58 pm

    I’m in!!!!💪🏃🍎

    Reply
  29. Mrs. Boyd says

    July 29, 2015 at 10:22 pm

    I’m in

    Reply
  30. Kimberly Cooper says

    July 29, 2015 at 10:37 pm

    Im in!!!

    Reply
  31. Martina says

    July 29, 2015 at 10:50 pm

    I’m in…this is perfect timing..

    Reply
  32. Carol Njambi says

    July 30, 2015 at 2:24 am

    I’m up for the challenge 😊

    Reply
  33. Lisa says

    July 30, 2015 at 10:24 am

    I love it!! I’m definitely in!!

    Reply
  34. Dedrach says

    July 30, 2015 at 4:53 pm

    I’m in and ready to go. I’m going to push myself (make time; busy schedule) for exercise.

    Reply
  35. Margaret says

    July 30, 2015 at 5:07 pm

    I am so ready to do this challenge. I’m in for August!!

    Reply
  36. Marg says

    July 30, 2015 at 6:19 pm

    I am in

    Reply
  37. I'M IN says

    July 30, 2015 at 7:45 pm

    long over due

    Reply
  38. Dana says

    July 30, 2015 at 9:00 pm

    I am in

    Reply
  39. Burdette says

    July 30, 2015 at 10:07 pm

    Well tomorrow starts the dawn of a new day….Thank you God for this opportunity. Please grant strength and success for everyone embarking on this new way of living.

    Reply
  40. Mary wallace says

    July 31, 2015 at 1:34 am

    I’m in

    Reply
  41. Laura says

    July 31, 2015 at 4:56 am

    I’m in

    Reply
  42. Linda says

    July 31, 2015 at 8:22 am

    I’m in!!

    Reply
  43. Nika says

    July 31, 2015 at 9:59 am

    I’m definitely interested in getting in on dis journey

    Reply
  44. Crystal says

    July 31, 2015 at 10:35 am

    I’m in!!!!!

    Reply
  45. cherie says

    July 31, 2015 at 2:39 pm

    Im in!

    Reply
  46. Tracy says

    July 31, 2015 at 3:20 pm

    I’m in.

    Reply
  47. Dimpsey Ismee says

    July 31, 2015 at 3:47 pm

    I’m in honey!!

    Reply
  48. LaDawn says

    July 31, 2015 at 6:28 pm

    Ready to lose weight

    Reply
  49. Kim says

    August 1, 2015 at 12:53 am

    I’m in!!

    Reply
  50. Desta says

    August 1, 2015 at 7:16 am

    I’m in! Ready for the change!

    Reply
  51. Tiffany N Jones says

    August 1, 2015 at 8:23 am

    I’m in!

    Reply
  52. Cindy Terrell says

    August 1, 2015 at 11:09 am

    I’m in !!!

    Reply
  53. Leesa Coleman says

    August 1, 2015 at 4:59 pm

    Good one!

    Reply
  54. Mary Minxy Miller says

    August 2, 2015 at 8:44 am

    I am always in. This group gives me life ☺

    Reply
  55. Ally says

    August 2, 2015 at 10:16 am

    Im in Inbox me please

    Reply
  56. Tracey says

    August 2, 2015 at 6:51 pm

    I’m in. Ready to shed these pounds to show everyone what I’m really working with here in “Hot Lanta.” 😎

    Reply
  57. Monica K says

    August 2, 2015 at 7:18 pm

    I’m in

    Reply
  58. Chandra wolford says

    August 2, 2015 at 8:34 pm

    I’m in ready for the challenge

    Reply
  59. Kamesha says

    August 3, 2015 at 9:11 am

    I am in!

    Reply
  60. ataya says

    August 3, 2015 at 5:36 pm

    Waiting the challenge

    Reply
  61. Jacqui says

    August 4, 2015 at 5:11 pm

    I’m in 100%!

    Reply
  62. Kina Pritchett says

    August 4, 2015 at 6:56 pm

    I would like to participate in this challenge!

    Reply
  63. Nikiesha lewis says

    August 5, 2015 at 8:20 pm

    Am ready

    Reply
  64. Shondelle says

    August 6, 2015 at 11:22 pm

    I’m was in for July and I’m in for August

    Reply
  65. Donicha says

    August 7, 2015 at 3:21 am

    Im ready

    Reply
  66. Tiffany Smith says

    August 7, 2015 at 7:55 am

    I’m in

    Reply
  67. Trinna says

    August 7, 2015 at 9:07 am

    I’m in! Better late than never😊

    Reply
  68. JLB says

    August 13, 2015 at 9:21 pm

    I’m in starting in, I a grateful for this sight.

    Reply
    • JLB says

      August 13, 2015 at 9:42 pm

      Sorry for the typo. I meant, I am ready for the challenge.

      Reply
  69. ivory says

    August 18, 2015 at 9:38 am

    im in !

    Reply
  70. Marilyn Davis says

    August 20, 2015 at 10:26 am

    I’m in, One of the hardest things for me is I have no support and I have no one to work out with so the motivations can sometimes be hard .

    Reply
  71. Markia says

    August 20, 2015 at 4:28 pm

    READY TO COMMIT!!! I started my fitness journey in 2010 and I reached all my goals. I ran my first 5k, went from a size 8 to a size 2, had major muscle tone and lots of endurance. But in 2012-2013 I found myself slacking off until I finally just quit altogether. I gained all of my weight back along with losing muscle mass and endurance. Now I’m ready to start my journey again, “one day at a time”!!! I’m thankful to have found this site, it helps to have a supportive community and I have already found so many inspiring stories. I’m excited about the journey, let’s go!!!

    Reply

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