Ladies, I know that these are challenging times. Personally, I am determined to lose weight, even though I’ve had to totally change my exercise routine and stress eating is knocking at my door. I know that many of you feel the same way.
This is not the time for gimmicks or fads. It’s time to be as real as possible about what we are eating. It’s time to adjust our workout routines as needed. Its time to focus on our Why and take action daily.
Our primary focus for April 2020: Committing to Healthy Habits.
• Let’s focus on what we are eating, why we are eating, and how food is helping us or hindering us from reaching our wellness goals.
• Let’s workout consistently and give our all during each workout.
• Let’s be mindful that emotional eating, stress eating, and boredom can take us off track.
Here are the actions we are committing to starting on April 5th. AND, as always, this is a free challenge.
– Track everything you eat using the app of your choice for accountability. (I prefer the Loseit app or My Fitness Pal for tracking.)
– Create a specific calorie goal that will allow you to maintain a calorie deficit.
– Limit carbohydrates to 30% for less of your overall food intake. Of course, this number is flexible for vegans, vegetarians, and those who are low carb or Keto. If you’re keto, carbs may be 5-10% of your intake. For vegans and vegetarians, that number could be closer to 40-45%.
– Workout for 30 minutes, four days a week, or more.
– Drink 64 oz of water or more each day
– Avoid foods and drinks that contain added sugars.
– Avoid emotional eating, stress eating, and eating due to boredom.
When it comes to weight loss, exercise is important BUT eating habits are the KEY. While many of us are at home and dealing with all of these changes, we have to be dedicated to healthy eating habits if we are going to continue to make progress.
Tools for Success: These simple tools will help you stay on track with your eating habits.
- A food scale is essential for accurately tracking food intake. You can get a great digital scale for less than $20.
- Protein powder – Looks for brands that are non-gmo and don’t have artificial sweeteners. (I love SunWarrior plant based protein powder)
- A high speed blender for making smoothies, protein shakes and soups.
- A vegetable steamer for cooking up veggies in a flash.
- Mason jars are great for storing smoothies, overnight oats, salads and soup.
- Portion control containers with measurements on the side.
Accountability is Key
By keeping ourselves accountable and being consistent, we WILL make progress during these trying times. Visit our Facebook page or our Instagram EVERY evening April 5-30 for our nightly check-in. Leave a comment, share your progress and tell us how you are doing with the challenge goals.
Track your progress with our weekly checklist.
Download the PDF file today.
How can I join?
- Download the weekly checklist.
- Leave a comment below and let me know what challenges you’re facing when it comes to your eating habits and exercising.
- Join our evening check-ins on Facebook or Instagram.
- Share your progress on social media with the challenge hashtag: #BWLWAPR We want to see your meals and your workout selfies. Let’s motivate each other.
BWLW Sisterhood, I want you to know that my prayers are with you and your families. My prayers are also going out to all of the health care professionals who are keeping us safe. I hope that we are all able to return to our regular schedules in a few weeks and that our nation will recover. There are so many unknowns right now. We just have to keep the faith.
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