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Monthly Challenge

BWLW’s September Steps and Squats Challenge

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Join us September 1-21, 2020 – Free 21 Day Exercise Challenge! It’s time to Step it Up and work those buns.

Septs and Squats Challenge

How Can I Join?

1. Download this month’s printable Challenge Calendar below. Each day, you’ll have a step goal and a squat goal. Record the number of steps and squats you’ve done each day to keep track of your progress. 

  • Walking, jogging, running… it’s up to you to decide how to get your steps in.
  • You’ll need a fitness tracker, pedometer, or a mobile app that tracks your steps.
  • Take a REST day whenever YOU need to. Work at your own pace.
  • Eating Habits: We suggest that you cut out as much processed food as possible and eat lots of healthy food during this challenge because you can’t out-exercise an unhealthy diet. This book can help with that.
  • How to Squat: I’ve posted videos further down in this post to show you how to do a squat properly and how to modify the move to make it easier.
  • Bad Weather: If weather or time is a challenge, consider using walking videos on Youtube, like Keaira LaShae’s 5 Mile Walk, or Leslie Samson’s walking workout DVDs.

2. Check-in every night on Facebook or Instagram for accountability! The check-in post will be posted at approximately 6:30 pm EST each day on both platforms. 

3. We want to see your progress. Post your workout selfies with the challenge hashtag: #BWLW21, and we just might feature you in an Instagram or Facebook story.

*We want you to work at your own pace and do what is comfortable for your fitness level. If you don’t achieve 10,000 steps a day, that’s fine. This isn’t a competition, and it’s not about perfection. It’s about challenging yourself to do the work. If all you can do is 15 minutes of walking, then let that be your starting point. If you are used to running several miles a day, keep it up! No judgment. Just do your best for 21 days.

Note: If you CAN’T do squats, don’t. Omit that part of the challenge and focus the step goal instead (or a form of exercise that is appropriate for you). If you’re dealing with a recent or acute injury, back problems, knee problems or have any physical issues that limit your ability to do squats or to exercise in general, this may not be the challenge for you. Talk with your doctor for guidance on exercise.

Click here for the September Calendar.

September 2020 calendar

Leave a comment below and tell us why you are committed to completing this month’s challenge.

Track your steps**

Squat Videos

How To for Beginners

Modifying Squats

If you can’t do squats, wall sits may be an easier option.

Tired of plain old squats? Try these variations.

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. Do not attempt if you are pregnant or could become pregnant. Don’t forget to stretch before and after working out to avoid injuries. If you feel pain or severe discomfort, STOP.

**This post includes affiliate links. That means that is you make a purchase, we receive a small part of the purchase price. It’s one of the ways we keep the lights on.

 

 

 

 

July 2020 Step Goal Challenge

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It’s time to Step it UP, Sis! – Join us July 1-21, 2020
In July, we are giving you a daily step goal and a daily task to complete. You’ll find this month’s printable Challenge Calendar. 
(Click on the July calendar graphic below.)

  • Walking, jogging, running… it’s up to you to decide how to get your steps in.
  • You’ll need a fitness tracker, pedometer or a mobile app that tracks your steps.
  • You’ll also need a notebook or journal to complete some of the daily tasks.

We want you to work at your own pace and do what is comfortable for your fitness level. If you don’t achieve 10,000 steps a day, that’s fine. This isn’t a competition, and it’s not about perfection. It’s about challenging yourself to do the work. If all you can do is 15 minutes of walking, then let that be your starting point. If you are used to running several miles a day, keep it up! No judgement. Just do your best for 21 days.

How Can I Join? – No Signup Required.

Absolutely NO sign up required – All you have to do to participate is check-in every night on Facebook or Instagram for accountability! (The check-in post will be posted at approximately 6:30pm each day on both platforms.)

Save and print out this month’s Daily Tracking Calendar (PDF file) and get started! – Check off each daily task you’ve completed, and record the number of steps you’ve done each day to keep track of your progress.

This Calendar is no longer available – Please check out our current challenge.

July Challenge 2020

Check-in daily and share your step/mile totals. Let us know whether you completed the task of the day. #BWLW

Leave a comment below and tell us why you are committed to completing this month’s challenge.

Additional Details…

  • Walking, jogging, running… it’s up to you to decide how to get your steps in.
  • You’ll need a fitness tracker, pedometer or a mobile app that tracks your steps via your phone. 
  • You’ll also need a notebook or journal to complete some of the daily tasks.
  • Tip: If weather or time is a challenge, consider Leslie Samson’s walking workout DVD series.

Track your steps*

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. Do not attempt if you are pregnant or could become pregnant. Don’t forget to stretch before and after working out to avoid injuries. If you feel pain or severe discomfort, STOP.

*This post includes affiliate links. That means that is you make a purchase, we receive a small part of the purchase price. It’s one of the ways we keep the lights on.

June 2020 Exercise Challenge

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Goal: Exercise at least 5 days a week and increase the intensity of your workouts.

Shout out to EVERYONE who joined our May Exercise Challenge. We are going to focus on exercise again in June 2020, but this time we want you to challenge you to increase the intensity of your workouts. 
June 1 – June 21, 2020

Leave a comment below and tell us why you are joining this month’s challenge.

How can you ramp up the intensity?

  • Work out for longer periods of time.
  • Switch to more intense forms of exercise: HIIT, jogging, biking, walking up hill/on an incline, running, jumping rope, etc. Add weight/resistance or compound movements to your workouts.
  • Go from beginner workouts to intermediate, or from intermediate to advanced workouts.
  • Try plyometric exercises, like squat jumps, burpees and and tuck jumps.

The Basics:

  • Work at your own pace. You know your body and what works for you.
  • Exercise for a minimum of 30 minutes per workout.
  • Your choice of exercise: Walking, running, weight training, HIIT, Zumba, etc.
  • Stay hydrated: Drink at least 64 oz of water each day. (…unless you have medical limitations due to kidney issues or other ailments)
  • Feel free to workout more than 5 days a week if that is your usual routine.

Note: If you can only workout for 2-3 days a week, commit to that. You know your level of fitness. We don’t want anyone to hurt themselves or risk injury just to reach the “5 Days a Week” goal. Again, it’s very important that you chose a goal and a workout routine that fits your current level of fitness.

Update Aug 2020 – This challenge calendar is no longer available. Please check out the details of our current month’s challenge.

How can you join us?

1. Print out the Tracking Calendar today. (PDF file)

2. Leave a comment below and let us know why you are joining this month’s challenge.

3. Check in Nightly on Facebook or Instagram for accountability!

4. Share your Exercise Selfies with the challenge hashtag

  • Use the Challenge Hashtag #BWLW21 when you post workout selfies.

Have you signed up for our email list? Do it today and never miss a monthly challenge.

 
 
 

We respect your email privacy

 

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.  If you feel pain or severe discomfort, stop.

BWLW’s 21 Day Exercise Challenge

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Workout at Home

This month’s challenge is Super Simple, but it’s also Super Powerful.
Commit to being active for 21 days during the month of May!
May 1 – May 21, 2020

Main Goal: 5 Days of Exercise and 2 Active Rest Days Each Week

  • Exercise for a minimum of 30 minutes per workout.
  • Your choice of exercise: Walking, running, weight training, HIIT, Zumba, etc.
  • Active Rest Days: On your rest days, take 15-20 minutes to stretch, do yoga, do pilates, or take a relaxing walk. Do something physical, but relaxing.
  • Work at your own pace, but challenge yourself to work hard as well.
  • Stay hydrated: Drink at least 64 oz of water each day. (If you drink much more than that or have medical limitations (due to kidney issues or other ailments), that’s fine. Do what works for you.
  • Workout more than 5 days a week if that is your usual routine.

Note: If you can only workout for 2-3 days a week, commit to that. You know your level of fitness. We don’t want anyone to hurt themselves or risk injury just to reach the “5 Days a Week” goal. Again, it’s very important that you chose a goal and a workout routine that fits your current level of fitness.

(Sorry! This tracking calendar is no longer available. Please join our current challenge)

How can you join us?

1. Print out the Tracking Calendar today.

2. Leave a comment below and let us know why you are joining this month’s challenge.

3. Check in Nightly on Facebook or Instagram for accountability!

4. Share your Exercise Selfies with the challenge hashtag

  • Use the Challenge Hashtag #BWLW21 when you post workout selfies.

Have you signed up for our email list? Do it today and never miss a monthly challenge.

 
 
 

We respect your email privacy

 

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.  If you feel pain or severe discomfort, stop.

BWLW’s Healthy Habits Challenge 2020

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April 2020 Challenge

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.

Take Action

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.

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. 

April habits challenge

How can I join?

  1. Download the weekly checklist.
  2. Leave a comment below and let me know what challenges you’re facing when it comes to your eating habits and exercising.
  3. Join our evening check-ins on Facebook or Instagram.
  4. 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.

Have you signed up for our email list? Do it today and never miss a monthly challenge.

 
 
 

We respect your email privacy

 

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.

Disclaimer: This post contains Amazon affiliate links. If you make a purchase using these links, we receive a small portion of the sale. It’s one of the ways we keep the lights on.

February 21 Day Exercise Challenge

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February 2020 Challenge

Challenge Goal: Workout for a minimum of 21 days during the month February.

You’ll find this month’s daily tracking calendar below. Each day, you’ll include the Exercise of the Day listed on the calendar as part of your regularly scheduled workout, or you’ll complete the daily task in addition to your workout. Work out at your own pace.

This challenge is all about Accountability. We will post a daily CHECK-IN post every evening, Feb 1 – 21 on Facebook and Instagram. Leave a comment under these posts and stay accountable.

  • Exercise for a minimum of 30 minutes per workout.
  • Your choice of exercise. – Chose a workout routine that fits your current level of fitness, and work at your own pace.
  • If the Exercise of the Day is not an exercise you can do, pick another exercise. (We have posted videos of all the exercises.)
  • Stay hydrated: Drink at least 64 oz of water each day. (If you drink much more than that or have medical limitations (due to kidney issues or other ailments), do what works for you.
  • We suggest that you take at least one rest day per week.

Download this month’s printable calendar. (PDF file)

February 2020 tracking

Leave a comment below and tell us why you are joining this month’s challenge.

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.  If you feel pain or severe discomfort, stop.

February 21 Days of Exercise Challenge – Exercise Videos

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Here is the list of exercises for our February 21 Days of Exercise Challenge. We’ve also included variations and modified versions of some of the moves.

Jumping Jacks – Regular or Modified

Mountain Climbers – Regular

Mountain Climbers – Modified for Beginners

Plank

Bodyweight Squats

Push ups

Donkey Kicks

Jump Squats

Split Squat

Variation Standing Elbow/Knee Crunch

Lying Leg Lifts

Lunges

Variation – Pulsing Lunges

Burpees

Wall Sit

Glute Bridges

Calf Raises

Calf Raises with a Step

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.  If you feel pain or severe discomfort, stop.

2020 Change Your Mindset Challenge

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bwlw mindset challenge

“Change Your Mind, Change Your Life.”

We’ve all heard this saying, but how does it figure into weight loss? Your mindset, your state of mind, is extremely important when it comes to achieving lasting success. Cravings, motivation, stress eating, self-esteem, your desire to workout… it’s all tied to your thought life.

Challenge Goal:
The goal of this month’s challenge is to get you go beyond focusing on food and exercise. You have to adopt the right mindset to be successful. The fun starts on January 1st.

This is the time of year when everyone is focused on re-starting their diets, cutting out junk food and hitting the gym. The issue is that we often just jump on latest or most popular bandwagon of choice; challenges, detox plans, diets and boot camps, etc. Oftentimes, we start a new journey without first doing some very important work: The work of figuring out what factors and habits got us to where we are and figuring out what our real, long term goals are. That work requires that we take the time to investigate our existing thought patterns so that we can create new ones in 2020.

New Thoughts, New Habits and a New Lifestyle for the NEW Year!

There are so many aspects of our thought life, habits and overall mindset that affect our ability to commit to a new, healthy lifestyle. Along with cleaning up our fridges, we must take some time to clean up or refocus our minds.

How Can You Join Us?

  • Take Action Daily –  Read the Daily Task List and download the printable calendar (below).
  • Visit our Facebook Page or our Instagram each evening. Join our daily check-in for accountability by leaving a comment under the check-in post. Share the insights you’ve made, how your day is going, etc. We are all in this together and we want to hear from you.
  • Share your 21 day journey with the world via social media. Use the  challenge hashtag: #BWLWJan

For this challenge, You’ll need a journal/notebook and a piece of poster board for your vision board. You may also want some post-it notes to post reminders in your home, office, etc.

Leave a comment below and let us know you are on board for this challenge!

I’m committed to BWLW’s 21 Day Change Your Mindset Challenge. 2020 is my year! 
.@blackweightloss #BWLWJan – Click to Tweet

Along with the daily tasks below, we suggest you embrace these habits…

  • Replace criticism with self-care and self-awareness – Vow to stop beating yourself up about the way you look or what you eat for the full 21 Days.
  • Commit to working out for at least 30 minutes, 5 days a week. – Do what works for you, from walking to high intensity interval training.
  • Commit to limiting junk food, fast food and highly processed food to just one day a week. – Take the time to list the foods that you need to cut back on/cut out on paper. We are talking about the unhealthy foods and drinks that are hindering your progress. (candy, cake, fast food, fried food, foods that are high in sugar, etc.) Make a commitment to keep your intake of these foods to a minimum.

Click here to download this month’s
Tracking Calendar.

Side Note: Need some inspiration to jumpstart your January?
Sign up for our email list.






Daily Tasks – January 1 – 21st, 2020

Day 1
What’s your Big Why? Why do you want to lose weight/get fit/create a healthy lifestyle? Make a list of your reasons. – It is time to be real with yourself about what is driving you to make a change. Take some time to write down the reasons that are most important to you in a notebook or journal. Consider putting these reasons on post-it notes and posting them in your room, in your car or anywhere spend a lot of time as a reminder. Reviewing your reasons before meals or before working can also be helpful, so consider writing them down on notecards and store them in your bag.

Day 2 
Create clear, measurable, realistic goals. For example: “I will lose a total of 75 pounds.” vs. “I will lose 20 pounds in the next 3 months.” The second goal is more specific. “I will eat healthy.” vs. “I will create a 1500 calorie a day meal plan focused on low carb meals.” Specifics matter. Being practical matters as well. Weight loss doesn’t happen overnight. If your goals are unrealistic and you don’t reach them, that can be very discouraging. Record your goals in your notebook.

Day 3
Why are you worth it? This journey takes energy, sacrifice, time, money and more. You are worth it, and you really must embrace that concept, especially if the needs of others could potentially cloud your perspective and cause you to lose focus. Make a list of the reasons why you are worth all the hard work and dedication required to change your life. Know your worth. Know your value.

Day 4
Visualize Your Goals Part 1: Today, You will pull out magazines and start selecting images for a vision board that reflects your goals. Weight loss, fitness, eating habits, wellness, etc. You can also print out images that you find online.

Day 5
Visualize Your Goals Part 2: Take out that poster board and create your vision board today. Don’t put limits on what you can achieve and don’t worry about being too out of the box. Take a photo and share your vision board with us on Facebook, Instagram or Twitter. Include our hashtag #BWLWJan so that we can find you.

Day 6
What is your current relationship with food? If food was a person, how would you describe them? Has food been a lover, a friend, an enemy, etc.? Do you have a different relationship with junk food vs. healthy food? Take some time to write down who food has been for you in your notebook.

Day 7
Accept that you are an awesome and beautiful person. Take 5 minutes in front of the mirror and find at least one thing that you like about yourself. Then make a list in your notebook of all the things you love about yourself and all the ways you are a great person. This may be hard if you’ve built up a lot of self-hate. If you become emotional, it’s ok. Feel what you need to feel and learn from your feelings in the moment.

Day 8
Replace Hindering Thoughts with Uplifting Thoughts: Make a list of at least seven thoughts that are hindering you or holding you back. Examples;

  • “I need to lose weight to get revenge on my Ex.” vs. “I’m losing weight to improve my health.”
  • “Everytime I try to lose weight, I fail.” vs. “I have learned a lot in the past and this time I will achieve lasting results.”
  • “I’m on a diet.” vs. “I’m taking the time to create a new, healthy lifestyle that will benefit me for years to come.”
  • “I don’t know where to start.” vs. “I’m willing to do my research, educate myself, and use trial and error to figure out what works for me.”

Day 9
Reach out for support: Call someone you love and ask them to support you on your weight loss journey. Call someone who won’t respond to your wanting to lose weight with jealousy, fear, or judgment. You may have already done this. If that is the case, check in with at least one person in your support system today. If you don’t have a supportive friend, family member or loved one, etc. consider joining a support group where you can meet new people, like Black Girls Run or GirlTrek.

Day 10
Write a letter to yourself that you will read after you’ve met your weight loss goal. I got this idea from the videos that appear at the end of episodes of Extreme Weight Loss. At the beginning of their journey, they would record a video the person at the center of the episode talking about their weight and how they felt. At the end of the episode, you would see the same person listening to that footage after they’ve lost the weight. On TV, it was shown as if they were standing or sitting side by side with their former selves and it was so powerful.

In this letter, tell yourself why you are making this lifestyle change and how you currently feel about where you now are in life. Tell yourself how proud you are of yourself for reaching your goal. Put the letter in a sealed envelope and keep it in a safe place. Open it when you’ve reached your goal. (At the end of the letter, add “PS: Remember to email info@blackwomenlosingweight.com and tell them that you’ve reached your goal.”)

Day 11
Investigate Your Triggers Part 1: What, other than hunger, makes you want to eat? Take some time to write down the triggers that motivate you to eat when you are not hungry. People, situations, emotions, etc.

Day 12
Investigate Your Triggers Part 2: How can you take action to guard against eating when you are not hungry? Make a list of the actions and new habits you can embrace to avoid emotional and stress eating. Commit to at least 2 of those actions for the rest of the challenge.

Day 13
Healing Past Pain and Forgiveness: Do you have issues around painful memories in your past? Do you have issues around forgiving yourself and others? These issues can turn into food triggers and lead to unhealthy habits, like binging. Today, you will research articles and self-help books that can help you start your journey to healing. You will also consider whether you need counseling or therapy. Today you will reach out to your spiritual family, biological family and friends for support.

Day 14
Mindful Eating: Research the concept of Mindful Eating and write down a definition you like. Then, write down 3 ways you can apply this concept to your life.

Day 15
Do Something That Makes You Feel Beautiful: What makes you truly feel beautiful? Take some time today to get your hair done. Get your photo taken professionally or take a well-planned selfie (with an awesome background). Get your makeup done at the MAC counter. Wear that special outfit or your favorite perfume, even though it’s not a special occasion. Visit our FB page and tell us what makes you feel beautiful.

Day 16
Do something relaxing that is all about YOU: Sleep in late. Get a manicure or pedicure. Spend a few hours with a great book while sipping your favorite tea. Do something creative, like knitting or crafting. Do Nothing…if you know what I mean. Your choice! Do whatever helps you to relax. For a few hours today, it’s all about you. You have to take time for yourself.

Day 17
Make a Gratitude List: If you’ve followed Oprah over the years, you are familiar with the concept of a Gratitude list or Gratitude journal. What are the things, people and situations you are most thankful for? Make a list in your notebook. Take some time to record the ways that you are blessed. Reflect on this list when you are feeling down or when you are in need of inspiration. Put up post-it notes around your home to remind you of your blessings. Give Thanks!

Day 18
Positive Affirmations: Create a list of positive affirmations that can inspire you to keep going when times get tough. You’ll find some excellent affirmations online. You could even use motivational quotes. Record at least 10 affirmations/quotes in your notebook. Commit at least 2 of them to memory and repeat them to yourself during the rough times.

Day 19
Take Stock of  Where You Are In Life Right Now: Yes, we need to focus on our weight and our health but, sometimes we can become so focused that we don’t give time to some of the other areas of our lives that need work. Think about your career, your family, your spiritual life and other things or situations that affect your happiness. Where do you need to put your energy? Are there situations or people that are taking too much of your time and energy? Make a plan to adjust and make some changes. Make a list of your priorities in your journal/notebook.

Day 20
Create a Daily or Weekly Healing Ritual: Set aside time daily or weekly to focus on healing your mind, body, and soul. That could mean setting up an altar area in your home for daily prayer or meditation. You could set aside a specific time for writing in your journal or create a ritual around bathing and self-care. You may even incorporate yoga, dance or other forms of movement into this time. There are some great weight loss devotionals out there that can help you to focus, as well as lots of books on relaxation, detoxing your life, meditation, etc.

Day 21
Music can affect your Mindset: Create a positive vibes playlist and an exercise motivation playlist. Music can inspire and lift your spirit. Music can raise your mood and get you excited about working out. From inspirational Gospel to old school hip-hop, choose the music that moves you. Share your playlist with us online.

Disclaimer: This post includes an Amazon Affiliate Link. We may be compensated if you decided to make a purchase. It’s one of the ways we support this movement.

December 21 Day Healthy Habits Challenge

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Staying on track with weight loss and fitness goals during the holiday season can be a serious challenge, but WE can do it.

December 2019 ChallengeYou’ll find the link to download this month’s 21 Day Tracking Calendar below. Each day, you’ll find a task/suggestion that will help you to stay on track. This challenge will begin on Dec 1st.

As a group we are committed to…

  • Working out four days a week minimum. (Your choice of exercise – Do what works for you.)
  • Cutting out late-night snacking/eating by creating a daily cut off time. This time should be at least 2 hours before you go to sleep.
  • Limiting high-calorie drinks, like soda, store-bought juice, and alcohol.
  • Eating as CLEAN as possible.
  • Using portion control. Moderation is essential when it comes to the treats and meals that are available this time of year.
  • Checking-in Daily! We will continue our evening check-ins for accountability, Dec 1 – 21. Visit our Facebook page or our Instagram, and you’ll find the daily check-in post.

Click here to download this month’s 21 Day Tracking Calendar.

What do we mean when we say, “Eating as CLEAN as possible.”? When you eat clean, you’ll be eating more unprocessed, whole foods that are prepared in ways that don’t add lots of extra chemicals and toxins. We are talking about fresh fruits, fresh vegetables, lean meats, healthy meat substitutes, whole grains, lots of water, healthy dairy, and fresh juice. Avoid fried food, fast food, junk food, bleached white flour, artificial ingredients, soda, commercial juice and sugary drinks, and processed sugar (white sugar, corn syrup, etc.). Also, try to avoid foods with lots of preservatives, toxins, dyes, saturated fat, and trans fat. You will likely be cooking a lot of food at home, making green smoothies, eating salads, and eating healthy snacks.

It’s not about perfection. It’s about making healthier choices. We know that you are going to eat some great, delicious food in December, and there is nothing wrong with that. We simply want to encourage you to make lots of healthy choices this month and avoid the temptation to abandon your healthy eating goals completely.

Recommended Reading*:

 

Disclaimer: Before starting any exercise or diet program, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine or making changes to your eating 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 the exercises listed if you have current injuries, past surgeries or other physical issues/health issues that could be affected. Do not attempt if you are pregnant or could become pregnant. Don’t forget to stretch before and after working out to avoid injuries. If you feel pain or severe discomfort, STOP.

*This post contains Amazon Affiliate links. We may be compensated if you make a purchase.

November 30 Days of Exercise Challenge

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November 30 days of exercise

Our October Challenge was so successful, that we’ve decided to repeat it for November!
Commit to being active for 30 days during the month of November!
November 1st – November 30th

Goal: 5 Days of Exercise and 2 Active Rest Days
Each Week
Step up your efforts in November by committing to more intense exercise.

What do we mean by more intense exercise? We want you to commit to pushing yourself harder at least 2 days a week with High intensity interval training (HIIT), weight training, spin class, Body Pump classes, jogging, running, online workout videos, intervals on a treadmill or eliptical, etc. 

  • Exercise for a minimum of 30 minutes per workout.
  • Your choice of exercise. Do what works for you.
  • Active Rest Days: On your rest days, take 15-20 minutes to stretch, do yoga, do pilates, or take a relaxing walk. Do something physical, but relaxing.
  • Work at your own pace, but challenge yourself to work hard as well.
  • Stay hydrated: Drink at least 64 oz of water each day. (If you drink much more than that or have medical limitations (due to kidney issues or other ailments), that’s fine. Do what works for you.
  • Workout more than 5 days a week if that is your usual routine.

Note: If you can only workout for 2-3 days a week, commit to that. You know your level of fitness. We don’t want anyone to hurt themselves or risk injury just to reach the “5 Days a Week” goal. Again, it’s very important that you chose a goal and a workout routine that fits your current level of fitness.

Keep track of your workouts using our Printable Tracking Calendar.

How can you join us?

1. Click here and download this month’s Tracking Calendar today. 

2. Leave a comment below and let us know why you are joining this month’s challenge.

3. Check in Nightly on Facebook or Instagram for accountability!

4. Share your Exercise Selfies with the challenge hashtag

  • Use the Challenge Hashtag #BWLW30 when you post workout selfies.

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.  If you feel pain or severe discomfort, stop.