Monthly Challenge

December Challenge – Exercises of the Day Instructions

November 27, 2018 by Ajima Jackson 9 Comments

December Exercise Challenge and Giveaway:
Don’t know how to do the Exercise of the Day? These exercise instruction videos will show you how to do the moves may not be familiar with.

Squats

Pushups

High Knees

Plank

Sumo Squats

Donkey Kicks

Mountain Climbers

V-ups

Wall Sit

Jump Squats

Burpees

Modified Burpees

Fire Hydrants

Hip Bridge

Lateral Raise

Jumping Jacks

Calf Raises

21 Days of Exercise – Exercise of the Day Videos

October 27, 2018 by Ajima Jackson 6 Comments

nov challenge exercise of the day

Here is the list of exercises for our November 2018 21 Days of 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

Crunches

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.

November Challenge – 21 Days of Exercise

October 26, 2018 by Ajima Jackson 61 Comments

This month’s challenge is Super Simple, but it’s also Super Powerful.
Commit to 21 Days of Exercise!
Challenge Goal: Workout for a minimum of 21 days during November.
NO Signup Required.

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.

This challenge is all about Accountability. We will post a daily CHECK-IN post every evening Nov 1 – 30 on Facebook or Instagram. (www.facebook.com/blackwomenlosingweight and @blackwomenlosingweight)
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.

We all get busy during the holidays, and it can be challenging to stay committed to your workout routine. This challenge allows you to create an exercise schedule that works for you. Keep track of your workouts using our Tracking Calendar.

Click Here to Download the Printable Calendar. – PDF file

How can you join us?

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

2. Check in Daily on Facebook or Instagram!

3. Lose to Win – Join our November DietBet for Extra Motivation – $30 Bet. Lose 4% of your weight

4. Share your Workout Selfies. Use the Challenge Hashtag #BWLWNov when you post workout selfies.

PS: If you haven’t joined our email list yet, sign up today.

October 21 Days of Clean Eating Challenge

September 27, 2018 by Ajima Jackson 85 Comments

Eat Clean for 21 Days and Lose to Win with our October DietBet Weight Loss Pool
October 1-21, 2018! #BWLWOCT

The end of the year is about 12 weeks away. That is plenty of time to make significant progress in 2018.

That could mean not being out of breath when you play outside with your kids.
That could mean keeping that promise you made earlier this year that you would lose the pounds and get healthy.
That could mean seeing an improvement in your blood pressure or blood sugar numbers.
That could mean feeling better than you have in years.

We know that 80% of the transformation equation is what we put in our mouths. This October, we are going to commit to Eating Clean and refining our eating habits for 21 days straight. (We’ve provided lots of resources below to help you.)

What is Clean Eating?

When you eat clean, you will be eating lots of unprocessed, whole foods that are prepared or cooked in ways that don’t add extra chemicals and toxins. We are talking about fresh fruits, fresh vegetables, lean meats, meat substitutes like tofu or jackfruit, healthy dairy and whole grains. You’ll be drinking lots of water, freshly brewed tea, and fresh juice.

You will avoid fried food, fast food, junk food, bleached white flour, artificial ingredients, soda, commercial juice and sugary drinks, processed sugar (white sugar, corn syrup), and foods with preservatives, toxins, dyes, saturated fat, and trans fat.

You will likely be cooking a lot of food at home, making green smoothies, eating salads, eating healthy snacks, and really realizing just how healthy you’ve really been eating. It’s not about perfection…it’s about making healthy choices.

Ultimately, this is not just about weight loss. It’s about your long-term wellness goals and building a healthy lifestyle that you can maintain for the long haul. You may have a day or two where you don’t eat clean, and that’s ok. This challenge is about making progress… not eating some perfectly healthy diet. For 21 days, you are going to focus on health and wellness goals and take action by giving yourself the healthiest food possible.

How can you join the challenge?

Sign up by leaving a comment below. Let us know what your weight loss and wellness goals are for October. Tell us what you would like to achieve during the 21 day challenge.

This is a self-guided challenge. We will post daily check-in posts on our social media channels every evening for accountablity. Tips will be sent out via our email list as well, so if you aren’t signed up, join today.

Click to Tweet: “I’m Eating Clean for 21 Days with the Black Women Losing Weight Sisterhood. #eatclean #BWLWOct https://www.blackweightlosssuccess.com/october-21-days-of-clean-eating-challenge/”

Medical Disclaimer: If there is any reason why you should not change your diet and how you normally eat due to an ailment, pregnancy, blood sugar issues, chronic illness, allergies or other medical issue, Do NOT participate in this challenge. If you have trouble digesting raw or cooked fruits and veggies, this may not be the challenge for you. Speak with your doctor before joining any weight loss challenge or before starting ANY eating plan/diet.

Getting Started/Resources

Need a guide to help you get started? – Looking for a clear, straightforward guide to help you navigate clean eating? Check out our ebook, Clean Eating for Wellness and Weight Loss. It includes recipes and meal ideas too. Get your copy today for just $7.99.

This book covers:
- Benefits of Eating Clean
- What Foods are Clean?
- How to Eat Clean
- Importance of Hydration
- Eating Clean on the Go and at Work
- Frequently Asked Questions
- Exercising While Eating Clean
- Recipes
- Quick Meal Planning Ideas
… and MUCH MORE!

(PDF File)

Create a Weekly Grocery List based on your food preferences. – Not sure what to eat? Check out our Clean Eating Foods List. Whether you are vegan, going low carb, keto, paleo, vegetarian etc… you can eat more clean, whole foods.
Create a Clean Recipe Go-To List with 10 Breakfast options, 10 lunch options and 10 dinner options. This list can serve as your go to list of meal ideas for meal prep and meal planning. A great place to start looking for recipes is Pinterest. We’ve also compliled a list of recipes and resources for each week of the challenge.

Recipes and Resources for Week 1

Recipes and Resources for Week 2

Recipes and Resources for Week 3
Check out these tips for eating clean on a budget.
Share your meal photos for Photo Accountability – Post photos of your cooking photos, meal photos, meal prep tips and recipe links on Facebook, Instagram and Twitter with the hashtag #BWLWOCT
Don’t forget to exercise. Exercise and clean eating is a powerful combination. Work at your own pace. Find a form of exercise that works best for your level of fitness and your lifestyle.

Join our October DietBet Weight Loss Pool!

Photo Weigh-in: October 6-8th | Bet: $35 – Lose 4% of your weight in 28 days and split the pot with other participants who’ve done the same. Get the full details today. Bonus Stakes Giveaway: One DietBet participant, chosen at random, will get 35 DietBet Credits.

Goals for October!

Cook or prepare at least 1 meal at home each day. The goal is to cook more meals for yourself. Feel free to prep and cook as many meals as you can, but 1 per day will be the minimum.
Eat 4-5 times per day – 3 meals and 2 healthy snacks is a great way to split your meals up. Don’t let more than 4 hours pass between meals (unless you are practicing intermittent fasting).
Stop eating at least 2 hours before bedtime.
No fast food, junk food or foods high in processed sugar.
If you have the time, look up the calorie, carb, fat and protein counts for what you eat before you eat it.
Be mindful of chemicals, preservatives, dyes and other additives in the foods you eat. Read nutrition labels and do your research online.
Avoid sugary drinks or soda. This includes artificial sugars in diet drinks/diet soda.
Eat ANY fresh fruits or veggies that you like (fresh or frozen). Eat all the veggies you want. Use fruit to combat fruit cravings. (Note: Limit your intake of dried fruit as they are often dried with sugar and sulfur).
Use Moderation and Portion Control. If you do indulge in processed food, fast food, junk food, etc… do it in moderation and eat reasonable portions.

Resources You Don’t Want to Miss

Clean Eating Magazine – A whole magazine dedicated to clean eating. Check out their free meal plans.
The Gracious Pantry – Tons of clean recipes and shopping lists. Check out their helpful shopping list.
Eating Well Magazine – Clean Eating Recipes
Buzz Feed – 34 Clean Eating Recipes You’ll Actually Want To Eat
Buzz Feed’s Week Clean Eating Challenge – Free Meal Plan and Recipes

TOP TIP for Success: Decide on a daily calorie goal and daily goals for carbs, fat and protein.

Protein has 4 calories per gram – .7 to 1 gram per pound of bodyweight
Carbohydrates have 4 calories per gram – .7 to .9 gram per pound of bodyweight
Fat has 9 calories per gram – .4 to .5 gram per pound of bodyweight
You can also break down your calories by percentage. For example, 30% carbs, 40% protein and 30% fats.

How do you decide on how much food to eat? Use an online weight loss calculator to help you decide on the numbers that work for you. Here are some helpful calculators: www.webmd.com, www.myfitnesspal.com or www.freedieting.com. Please keep in mind that you have to do your own research and work figure out what works for your needs. Someone with blood sugar issues is not going to eat a high carb diet. Someone with pancreas or gallbladder issues can’t just pick numbers without considering how much fat they will be eating. There is no “one size fits all” plan. Here is some additional guidance.

PS: This post includes Amazon affiliate links. We may receive compensation if you make a purchase. It’s just one of the ways we keep the lights on. 🙂

Recipes and Resources for Week 1 – 21 Days of Clean Eating

September 27, 2018 by Ajima Jackson 21 Comments

Thank you so much for joining our October Clean Eating Challenge. Here are the resources for Week 1.

How to Eat Clean

Meal Plans

Recipes

June Challenge – 15 Day Focus and Transform Journal Challenge

May 29, 2018 by Ajima Jackson 2 Comments

Welcome to Black Women Losing Weight’s June 2018 Challenge! It’s time to focus and transform.

woman writing — **Grab your journal or notebook. You’ll also need your laptop, iPad, phone, etc. for research.**

Challenge Goal: Spend 15 days taking a deep dive into why you want to change your lifestyle and what may be keeping you from reaching your goals (beyond just food and fitness). This month, we will explore the factors that are hindering our happiness and keeping us from being consistent when it comes to healthy habits. This self guided challenge will begin on June 1st. (No sign up required – We will check-in every evening on Facebook and Instagram – June 1 – 15)

You’ll find detailed instructions for each journal entry below. We’ve also provided a printable calendar.

You’ll need a journal/notebook for this challenge. Consider buying a special journal with something inspirational on the cover, or one with beautiful pages. Our hope is that this journal with be a catalyst in your exploration of your motivations, habits and what drives you. We want you to dig through the challenging areas of life, find your strength and find the solutions that you seek. We want you to take action and get lasting results.

During this challenge…

Don’t be afraid to be uncomfortable. – Take a break from your comfort zone and allow yourself to be challenged. Be open to seeking out new ideas and researching new answers.
Connect to a higher power – You may be faced with some painful or stressful thoughts, concepts and/or memories during this time. Things like prayer, meditation or devotional reading can help. Do what works for you.
Cut back on any foods or drinks that you have an unhealthy relationship with. – These foods may be numbing your senses and helping you to ignore your feelings. You need to investigate some potentially uncomfortable places and feel some uncomfortable feelings during this challenge. Don’t numb yourself.

We also encourage you to join our June DietBet if you need an extra boost of motivation.

Click to Tweet: “I joined the 15 Day Focus and Transform Journal Challenge hosted by @blackweightloss! #BWLW #focused #ready“

(Download the Printable Calendar – PDF)

Daily Journal Entry Instructions

Each day, you will start your journal entry by answering this question:
What do I want this day to bring? – Set an intention for the day. (Examples: Peace, contentment, a raise, safe travels, greater focus, more energy, clarity, opportunities, love, etc.)
Next, you will complete the daily task. Here is the task list:

Day 1 – You have goals, but are they S.M.A.R.T? – Write down your goals in your journal and break them down according to the S.M.A.R.T goals protocol.

Specific – What do you want to do exactly? Make your goals specific and not vague. For example: “I will lose weight this year.” vs. “I will lose 30 pounds in the next 5 months.”
Measurable – How will you know when you’ve reached your goal? You can get on scale or use progress photos to measure your weight loss, but what about your other goals? Examples: Will you need to have blood work done to know whether your health has improved? Will you need to keep a journal of your eating habits to find out if your stress eating has improved?
Attainable – Are your goals realistic? Here are some questions you could ask yourself; Are you setting yourself up for failure by focusing on unrealistic time frames and striving for quick results. Are you setting your goals too low and not challenging yourself? Are you truly willing to do what you will have to do to reach your stated goals? (This is an area where research is your friend. Look for answers online.)
Relevant – How does this goal fit into your overall lifestyle? Does the goal make sense when it comes to family life, work life, other goals and responsibilities? For example: If you know that you have a busy schedule, should you make a goal to go to the gym 6 days a week, or would it make more sense to workout at home?
Time-Sensitive – Does your goal have a starting date and an end date? Are your time frames realistic? How does time-management and planning figure into you reaching your goal?

Day 2 – Give yourself some credit. – Make a list of all the ways you are currently working to not only lose weight or get fit, but to improve your life in general. Recommit to these actions if you need to.

Day 3 – Make a list of at least 4 new practical actions you will commit to for the next 12 days that will help you get closer to your goals. – What are the habits you need to get rid of and replace with more positive habits? Here are some examples of the questions you may ask yourself:

What negative thought patterns do I need to break?
Do I need to create a shopping list before I go food shopping?
Should I start meal prepping on Sundays?
Should I mix up my workout routine with some new moves?

Day 4 – Make a list of the unhealthy foods you need to give up. Then, take some time to think of the reasons why you don’t want to let go of these foods. Take time to explore your reasons in your journal.

How do they make you feel?
Are they connected to happy memories or loved ones?
Do these foods love and comfort you? Do you have a connection to these foods, beyond just taste

Day 5 – Make a “Makes Me Happy” list.– Create a list in your journal of the things that make you happy. During the course of the next 12 days of this challenge, commit to enjoy at least 5 of these things. For example:

What do you love to do?
What places do you love to go?
What books do you love to read?
What experiences make you happy?

Day 6 – Make a list of the healthy foods you’re not eating.– Ask yourself the question: If you know these foods are beneficial, why are you not eating these foods? Preference, cost, etc.? If there are hinderances, how can you overcome them? There are solutions, like new recipes, shopping with coupons, spending less money on unhealthy foods, etc.

Day 7 – Why is your health important? – Write in your journal about how health issues/disease is impacting your life? If you don’t have any current health issues, consider how illness, disease or unhealthy lifestyles have impacted your friends, family or loved ones.

How would your family be impacted if you became ill due to unhealthy choices or habits?
How will your family benefit from you living a healthier lifestyle?

Day 8 – Create a list of 10 healthy recipes that you will try in the next 30 days.– Create a new bookmark folder in your web browser and save the 10 links. Also, write down the name of each recipe in your journal. As you prepare each recipe, return to your journal and write down the date that you ate each meal. Prepare at least 2 of these recipes during the rest of this challenge.

Day 9 – Clean out your closet and make a list of 5 outfits in your wardrobe that make you feel beautiful. – Are you wearing clothes that don’t fit? Are you holding on to clothes that are too big… maybe out of a fear that you will gain the weight back? It is time to do some spring cleaning. There are lots of organizations you can donate to and help others.

Day 10 – Make a list of all the people who support you.– Buy blank thank you cards and give at least 3 of these people a handwritten note of thanks.

Day 11 – Make a list of at least 6 excuses you’ve used in the past to avoid any of the following;

eating right
exercising
making yourself a priority
going to the doctor
losing weight

Make a commitment today to stop using those excuses going forward.

Day 12 – Write a congratulations letter to yourself expressing how happy and proud you will be when you reach your goals.– Take a current photo to go along with the letter. Put the letter and photo in an envelope and tape it to the back of your journal/notebook for safe keeping.

Day 13 – Is social media helping you or hindering you?– Create a “pros and cons” list in your journal and list how social media is helping or hurting you.

Are the social media profiles you follow adding to your life?
Do you feel less than because you don’t look like the fitness and health influencers you follow, or do they inspire you to do better?
Do you need to take a break from social media in general because it stresses you out?

Day 14 – What is stressing you out? What is causing you physical or mental pain?– 1) Make a list and be very, very honest with yourself. 2) Make a list of possible solutions that can relieve your stress and pain.

For many people, overeating and an unhealthy lifestyle is just a symptom of an unhappy and/or stressful life. You may be dealing with the aftermath of a painful past. You may have a serious medical problem. You may feel stuck in a terrible relationship. You may be unhappy with your job or stressed out by the demands of raising a family. Healthy eating habits and fitness may make you feel better, but ultimately you need to deal with the issues in your life to achieve true freedom. There are many ways to get help, including self-help books, seeing a medical specialist, going to church, working with a counselor/therapist, meditation, etc. Do the work and figure out what works for you. (Again, seek professional help if you need it. There is no shame in making yourself a priority.)

Day 15 – What do you love about yourself?– Make a list of all the wonderful things you do and describe how great you are. Examples:

I am beautiful.
I am smart.
I am loveable.
I am worthy of the best.
I’m an overcomer
I am capable.
I care about others.
I have an awesome sense of style

Thank you so much for joining our June Challenge!

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May 21 Day Brisk Walking Challenge

April 27, 2018 by Ajima Jackson 26 Comments

This month’s GOAL: We are committed to 21 days brisk walking. We are also hosting a DietBet this month. Download this month’s printable tracking calendar below. The fun starts on May 1st!

Experts say that it only takes 21 days to form a new habit, so this means that in 21 days you could go take an old habit and break it or you can acquire a new habit- preferably a positive one! For those of you interested in health and fitness, this is some handy information that will serve you well. You CAN develop a healthy fitness and/or health habit within 21 days to benefit you in so many ways! Does this sound too easy? Do you think you could do it? In 21 days? We challenge you to take the next 21 days to start or re-start your weight loss journey by cultivating a new workout habit: Brisk walking.

It’s a fact: brisk walking can help you get in shape and lose weight. You don’t have to hit the gym or join an aerobics class in order to burn calories necessary for weight loss. For many of you who are just beginning your journey, walking is the perfect match. In fact, University of Pittsburgh researchers assert that those who walk for 30 to 60 minutes per day were likely to lose weight even if they changed nothing else in their lifestyle habits.* Plus, walking is something that you can do for free. You can walk around your neighborhood, in nature, on a treadmill in the gym, at the mall, on trails, at a track and more. There are even walking DVDs that you can use at home. No excuses.

The key is to be sure that you are walking at a fast pace or what many call “brisk walking”. Basically, this is not about strolling or walking slow. You want to walk at a fast pace. You can even pump your arms for even more affect. This might not sound like much, but you could burn up to 200 calories each time you walk briskly 30 minutes, so if you do this every day, you’ll have burned 1,400 calories by the end of one week. With 5 days a week minimum, you could burn in the range of 1000 calories per week.** If you really watch your eating habits on top of this, you’ll be good to go!

21 Day Walking Challenge Tracking Calendar

This calendar includes a daily affirmation to help you develop a new mindset this month. Repeat the affirmation to yourself during your workout.

may challenge calendar

Download the calendar today.

Make a commitment for 21 days to eat healthier and walk briskly for at least 30 minutes, at least 5 days per week this month until you reach 21 days. We encourage you to introduce healthy foods such as fruits and vegetables into your diet on a daily basis and eliminate some unhealthy foods (junk foods, foods with little nutritional value).

Meatless in March – Plant Based Eating Challenge

February 26, 2018 by Ajima Jackson 44 Comments

Our focus for March 2018 will be eating more plant-based, whole foods. Lots of fruits, vegetables, nuts, unrefined whole grain foods, seeds, plant-based meat substitutes, etc.

Why? How is this beneficial for weight loss and health?
Plant foods are great for weight loss, especially low calorie, high fiber foods, like greens, beans and celery. These foods are full of fiber, nutrients, anti-oxidants, healthy carbs and more. Fiber rich food can be very filling, thus keeping you satisfied for hours. Fruit can be a great substitue for candy and cookies. On a low carb plan or worried about sugar intake due to blood sugar issues? Focus on low glycemic index fruits and veggies.

Goals for this month’s challenge:

1) Go Meatless Every Monday. No fish, chicken, beef, pork, etc. No flesh foods. We also suggest cutting out dairy to get the biggest impact.
2) Tuesday thru Sunday – Eat at least one completely Plant Based, healthy meal each day – Breakfast, Lunch or Dinner.
3) Share photos of your meals and snacks on social media with the challenge hashtag #BWLWMar

Curious about Vegetarianism or Veganism? Go ALL Out and make all of your meals plant-based. Give it a try for one week or four. The choice is up to you.

Resources and Recipes: We will post resources and recipes here on our blog and on our social media channels all month to help you stay on track. Scroll down for a collection of great resources to get your started.

Want to join us? Are you in? Leave us a comment below and let us know. The fun starts on Monday, March 5th!

“I’m going Meatless in March with @blackweightloss!
#BWLWMar #plantbased
Click to Tweet

Note: If you have any food allergies, digestion issues related to produce or medical issues* that don’t allow you to eat in this way, this isn’t the challenge for you. For example: If you are on medication that limits your intake of vegetables due to vitamin K or have a digestive disorder, this may not be the challnege for you. If you are a diabetic or have blood pressure issues, discuss the pros and cons of a plant-based diet with your doctor or a nutritionist before trying this challenge. (Medicial Disclaimer Below)

Create wholesome, healthy plant based meals. Ultimately, just how meatless you decide to go is up to you and your needs. Here are some suggestions:

All fruits. These can be fresh, frozen, dried, juiced or canned.
All vegetables and leafy greens. These can be fresh, frozen, dried, juiced or canned.
All whole grains – Examples: whole wheat (unbleached), brown rice, quinoa, oats, oatmeal, whole grain cereal, barley, grits, whole wheat pasta, whole wheat tortillas, rice cakes and popcorn. (Avoid white, refined flour if you can)
All nuts and seeds – Examples: walnuts, peanuts, almonds, soynuts, pecans, pinenuts, pumpkin seeds, etc.
All legumes. That means BEANS of all kinds.
Quality vegetable oils, like olive, avocado, coconut oil, grapeseed and sesame.
Beverages: spring water, distilled water, brewed tea, freshly made juice and smoothies that you make yourself, etc. However, you should focus on increasing your water intake if you haven’t been drinking enough. Give your body a rest from the dye, additives, added sugars and chemicals in many drinks.
Other plant-based foods/condiments: meat substitutes (like seitan), tofu, nut “milks”, tahini, natural/plant-based sweeteners (in moderation), seitan, vinegar, seasonings, salt, herbs and spices.

Foods to avoid or cut back on: Fried foods, food smothered with butter, fast food, high sodium foods, meat (of course), artificial sweeteners, alcohol and processed/refined sugar. Stay away from Vegetarian and Vegan junk food as much as you can. i.e. If you have a vegan cookie, it’s still a cookie.

We are also hosting a DietBet this month – $35 Bet – The fun starts on March 10th.
Our DietBet particpants have lost 26,977 pounds and split $143,140 worth of bets. Lose %4 of your weight and split the pot… like an office weight loss pool. Get the full details today!

Resources

There are tons of plant food focused recipe sites online and recipe books to choose from.

Meal Plans to help you get started:

Eating Well Magazine’s 28 Day Vegetarian Meal Plan
Eating Well Magazing’s 28 Day Meatless Challenge Meal Plan
Sample Vegetarian Meal Plans from Livestrong
PETA’s Two Week Vegan Meal Plan
The Daniel Plan – A great updated version of what many know as the Daniel Fast. Faith Based. This site offers a lot of resources for free!
Oh My Veggies Meatless Meal Plans – A treasure trove of meatless meal plans for 4
Easy Weekly Meal Plan from Whole Foods
Vegetarian Meal Plan from Diabetes.org

Recipes and Articles

24 Meatless Lunch Recipes
27 Meatless Breakfast Ideas
African American Vegan Starter Guide
Laid Back Guide to Going Vegetarian
How to Go Vegan
12 Tips for Becoming Vegan
10 Awesome Benefits of Eating a Plant Based Diet
Vegetarian Protein Myths
80 Hearty Vegetarian Meals Even Meat-Eaters Will Love from Country Living
41 Vegan Salads That Will Actually Fill You Up
Vegan Soul Food Recipes
Recipes from VegWeb.com
100 Vegetarian Recipes from Cooking Light
41 Easy Vegetarian Recipes from Real Simple
Meatless Monday Campaign
Vegetarian Protein Myths: Does a Plant Based Diet Contain Enough Protein?
5 Reasons That a Plant-Based Meals are Perfect for Weight Loss
Veganism Found to Be the Best Diet for Weight Loss – Eat This

Books*

Join our Email List

*Medical Disclaimer: If there is any reason why you should not change your diet and how you normally eat due to an ailment, pregnancy, blood sugar issues, chronic illness, allergies or other medical issue, Do Not participate in this challenge. If you have trouble digesting raw or cooked fruits and veggies, this is not the challenge for you. When in doubt, speak with your doctor before joining any weight loss challenge or before starting ANY eating plan/diet.

*This post includes Amazon affiliate links. We may receive compensation if you make a purchase. It’s just one of the ways we keep the lights on. 🙂

December Challenge – “Don’t Wait for 2018” DietBet

November 29, 2017 by Ajima Jackson 14 Comments

We all want to avoid holiday weight gain. All the office parties, alcohol and calorie rich food means lots of temptation, but your weight loss journey doesn’t have to be put on hold. You can keep making progress. You don’t have to wait for 2018 and New Year’s resolutions. Join our December Challenge today. The fun starts on Dec 7th!

Step 1: Join our December DietBet for some serious motivation and incentive! – The bet is $30 and we are pledging to lose 4% of our weight in 28 days – Dec 7th – Jan 3rd.

A DietBet is like an office weight loss pool. Everyone who reaches the 4% goal splits the pot. In our October DietBet, participants lost more than 1200 pounds combined and the pot was $5550! We want to make the December pot even bigger! Get the full details and Sign Up today! – The initial photo weigh-in takes place Dec 5th-7th.

Bonus Stakes Giveaway: We are doing 3 giveaways during this month’s DietBet.

Dec 14th – One lucky participant will get 30 DietBet Points
Dec 24th – One lucky participant will get one $30 Amazon GiftCard (via email)
Jan 1st – One lucky participant will get one $30 Amazon GiftCard (via email)

You must be signed up to participate in the DietBet and weighed in by Dec 12th 11:59pm PST to be eligible for the giveaways. Winners will be chosen at random.

Step 2: Commit to 3 simple lifestyle changes from Dec 7 to Dec 30th.

Make water your main beverage – Drink at least 64 oz of water each day.
Stop drinking high calorie drinks – Don’t drink extra calories. No soda and no store bought juice/tea. (Exceptions: no sugar added juice and cold pressed juice) Instead we will drink…
- Herbal Tea with Natural Sweeteners
- Freshly made juice
- No sugar added juice
- Water infused with tea, mint, fruit, etc…
- Fresh, homemade smoothies
Limit/manage your carb intake: Keep your carbohydrate intake at 100-150 grams a day or less. (That’s 400-600 calories of carbs per day) Carbs can get out of control during this time of year. Not just from sweets, pasta or bread, but also from alcohol. Don’t forget to count all liquid calories. We suggest that you use an app to track your carb intake. Some great options are SparkPeople, MyFitnessPal or LoseIt.

NOTE: If you already have a daily goal for carbs and that goal working for you, keep doing what you are doing. You know your body and your needs. If you are already living the low carb or ketogenic life, your carb count is likely much lower than 100 grams, so you are all set. If you are vegetarian or vegan, focus on eating 80-100 grams of plant-based protein each day.

Step 3: Leave a comment below and let us know what your weight, health and/or fitness goals are for December.

Sign up today! – Our December Challenge starts on Dec 7th

November 21 Day Brisk Walking Challenge

October 31, 2017 by Ajima Jackson 10 Comments

21daywalking This is a very straight forward, yet powerful, challenge that will help you stay active and stay positive as we go into the holiday season. This month’s GOAL: We are committed to 21 days of eating healthier and walking briskly for at least 30 minutes a day.

How Can I Join This Challenge?

Download this month’s Daily Tracking Calendar. (PDF File)
Check-in daily on BWLW’s Facebook page or Instagram.
Break out your fitness tracker. Use the tracker of your choice. A FitBit, a pedometer, a free mobile app that tracks your steps, etc. (iHealth, SHealth and Pacer are some examples).
Leave a message below and tell us why you are joining this month’s challenge.

Tip: If bad weather or time is a challenge, consider using one of Leslie Samson’s walking workout DVDs.

Why 21 Days of Brisk Walking?

Experts say that it only takes 21 days to form a new habit, so this means that in 21 days you could take an old habit and break it or you could acquire a new habit- preferably a positive one! For those of you interested in health and fitness, this is some handy information that will serve you well. You CAN develop a healthy fitness and/or health habit within 21 days to benefit you in so many ways! Does this sound too easy? Do you think you could do it? In 21 days? I challenge you to join our November Challenge to start or re-start your weight loss journey by cultivating a new workout habit: Brisk walking.

The key is to be sure that you are walking at a fast pace or what many call “brisk walking”. Basically, this is not about strolling or walking slow. You want to walk at a fast pace and you can pump your arms for even more affect. This might not sound like much, but you could burn up to 200 calories each time you brisk walk 30 minutes, so if you do this every day, you’ll have burned 1,400 calories by the end of one week. With 5 days a week minimum, you could burn in the range of 1000 calories per week.* If you really watch your eating habits on top of this, you’ll be good to go!

Challenge CHECKLIST – Daily tracking calendar

We are giving you a checklist with a daily step goal and a daily affirmation to help you develop a new mindset over the next 21 days as well. Say the affirmation to yourself during your workout. Record how long you walked and your step total for the day next to the words “TOTAL TIME/TOTAL STEPS.

Download the Daily Tracking Calendar.

BWLW Nov Walking Challenge

Work at your own pace. Do what is comfortable for your fitness level. 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. No judgement.

Bonus: Join our November Dietbet

The fun starts on November 6th. $30 Bet

Lose to win! 3,917 DietBetters have lost 22,339 pounds in our DietBets. They’ve also split $119,590 in bets.

Lose 4% of your weight and spilt the pot with other participants who have done the same. Photo weigh-in Nov 4-5th. Join us.