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30 day challenge

June 2023 30 Day Exercise Challenge

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Join our 30 Day Exercise Challenge, June 1-30, 2023. This is a challenge that EVERYONE can participate in, regardless of your level of fitness. How? You get to choose your exercise routine! Walking, running, weight training, HIIT, Zumba, yoga, etc. You’ll find this month’s 30-day tracking calendar below ⬇️. Print it out, and you are all set. (NO signup is required.)

Woman exercising

Goals: Work out at least five days a week and join our daily online check-in for accountability.

  • Work at your own pace.* Exercise for a minimum of 30 minutes per workout.
  • Active Rest Days: On your rest days, take 15-20 minutes to stretch, do yoga, do pilates, or take a walk. Do something physical but relaxing.
  • Stay hydrated: Drink at least 64 oz of water each day. If you drink much more than that or much less due to medical limitations (due to kidney issues or other ailments), that’s fine. Do what works for you.
  • Do what works for YOU: Work out more than five days a week if that is your usual routine. If you can only work out 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 choose a goal and a workout routine that fits your current fitness level.

How can you join us? Join the Daily Check-in!

During the challenge, we will post a check-in post in our Facebook group and on Instagram every evening at 7:00 pm EST. Leave a comment and share whether you had a workout day or a rest day. (Note: Please answer all of the FB group entry questions if you’d like to become a group member.) 

Woman exercising at home

Clean Eating Guide E-book

What should you eat during this challenge? If you have a nutrition plan/diet that is working for you, stick with it. If you don’t have a plan, start with the basics – Clean up your eating habits and eat more healthy, whole foods. If you would like to learn how to cut out processed food and fast food while not feeling deprived, read our helpful E-Book, “Clean Eating for Wellness and Weight Loss. “

exercise calendar image

Ready to join us?

1. Print out the Daily Tracking Calendar (PDF file) and track your workout progress for 30 days.

2. Check-in Nightly on Facebook or Instagram for accountability – 7:00 pm EST

3. Share your Exercise Selfies with the challenge hashtag

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

4. Leave a comment below and tell us why you are joining the 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.

LaShunta lost 260 pounds

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LaShunta lost 260 pounds. She was tired of only being able to shop in certain stores and being “the big girl with a pretty face”. Her lifestyle transformation began with a 30-day challenge she saw online. She lost 120+ pounds on her own and decided to have gastric sleeve surgery after her efforts reached a plateau.

LaShunta before and after

What was your motivation? What inspired you to keep going, even when you wanted to give up?
My motivation was that I was tired of being the big girl with a pretty face. I was also tired of being confined to only shopping in certain stores.

How did you change your eating habits?
I can recall it being the beginning of the year when I saw a Facebook challenge that said, “No sweets, no bread, no pasta, no red meat, and no soda for 30 days”. I thought, “Hey, I can do this!” and I did. After that initial 30 days, I just kept going. 

What did your workout routine consist of? How often did you work out?
I was so heavy at the beginning that I could only walk. So, I began by just walking five days a week. As time went by, I gradually increased the amount of exercise I did daily.

What was your starting weight? What is your current weight?
My starting weight was 450 pounds, and I currently weigh 190 pounds.

What is your height?
5’7″

LaShunta before and after

When did you start your journey? How long did your transformation take?
My journey began in February 2016. It has been almost five years.

Is weight loss surgery part of your journey?
Yes, I had weight loss surgery in 2018. I plateaued after losing 125 pounds, and got the Gastric Sleeve. After surgery, I was on a liquid diet and ate a lot of soft foods. I lost an additional 80-85 pounds. Eventually, I transitioned to being Vegan because I could not eat any meat. I basically resorted to eating fruits and vegetables. 

Once the weight was off, I had a lot of loose skin. In 2019, I had a tummy tuck. In 2020, I had an arm lift and a back lift. I did a lot of cardio to loosen my skin before the surgery. Once I got the surgery, I ended up doing weight training to tone up. 

What is the biggest lesson you’ve learned so far?
The biggest lesson I have learned is that it’s ok to fall. Just don’t lay there. Get up and keep going.

What advice do you have for women who want to lose weight?
Keep going! Many people may not understand, agree, or even like what you are doing on your journey. However, you have to be your biggest supporter. Self-motivation is real.

Instagram: @ms_thagreatest

LaShunta before and after

July 2016 Take Action Daily Challenge

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It’s time for our July 2016 Challenge!  If you are participating, leave a comment below and tell us why.  

This Month’s Goal:

Taking action daily by embracing simple yet powerful, healthy habits. The hope is that you will choose to adopt many of these habits for good and make them part of your successful weight loss journey.

Each day you will complete the “Task of the Day”. Some of the tasks on the checklist have a yellow check box. We suggest that you continue these tasks for the rest of the month or time frame designated.

Check out our Facebook and Instagram accounts daily so that you can share what you are doing and see what other BWLW sisters are up to during the challenge.

July 2016 challenge

Download the Free Checklist – PDF File (This challenge has ended)

Join our Email list! Stay in touch with us this month and get all of our updates.

Click Here to Subscribe

Tools: You will need a journal/notebook for this challenge. We are asking you to do some meal planning and take your lunch to work during this challenge so you may need to invest food containers and a lunch bag.

dietbet articleLOSE TO WIN: We are hosting another DietBet this month for extra accountability, social support and encouragement. We’ve hosted 2616 Dietbetters who have placed $79,885 in bets and lost 14,446.2 pounds. How does it work? Put your bet in the pot. This month’s bet is just $30. You have 4 weeks to lose 4% of your bodyweight. If you reach this goal, you split the pot with other people in the Dietbet pool who have also lost 4%. Click here for the full details. The initial and final weigh-in are done via photo.

Daily Tasks

We will post additional information daily on Facebook and Instagram to help you complete each task.

1 Write down your weight loss/health/fitness goals in your journal. Focus on goals that are clear, attainable and measurable. – Review this article.

2 Do some research on healthy portion sizes and food labels. Write down 3 things that you’ve learned.

3 Create a list of 7 healthy breakfasts that are between 300-450 calories in your journal. These should be meals that you would actually try.

4 Prepare a healthy dish for yourself or to share this 4th of July.

5 Try an HIIT workout. Record how you felt after your workout in your journal.

6 Keep track of everything you eat today in your journal/notebook. Record how you felt before each meal or snack.

7 Create a list of 7 healthy snack ideas that you could eat on a regular basis are between 70 to 200 calories.

8 Avoid caffeine all day, including coffee and tea, for at least 3 whole days. Record how you feel without caffeine in your journal.

9 Do some research on how nutrition can help you avoid disease, especially any ailments that run in your family. Write down what you learn.

10 Create a list of 7 healthy lunches the are between 300-500 calories. These should be meals that you would actually try.

11 Cut out any drinks that contain processed sugar or artificial sugar, including juice and pre-made smoothies.

12 Create a list of fruits and veggies that you love. Eat at least 2 servings of fruits and 3 servings veggies today. Use fresh, unprocessed produce.

13 Commit to drinking at least 64 oz of water each day.

14 Create a list of 7 healthy dinner ideas that are between 400-600 calories. These should be meals that you would actually try. 

15 Bring your lunch to work. Do some planning over the weekend and commit to bringing your lunch daily for the rest of the month or finding the healthiest option.

16 Go Vegetarian for one whole day. (Fish, eggs and dairy optional)

17 Do at least 15 minutes of Yoga today.

18 Try a new weight training workout. Record the exercises you do, the number of reps and the amount of weight per set.

19 Review your food logs. Write down at least 7 foods or drinks you need to cut out of your diet. Then write down the foods or drinks you can replace those foods with and commit to doing that for the rest of the month.

20 Drink a glass of water before breakfast, lunch and dinner. 8 to 12 oz. This will help you to feel full and to stay hydrated. 

21 Try a new, challenging workout today. Push yourself! Add on 2-5 burpees at the end of your workout.

22 Over the next 3 days, plan out what you will have for dinner next week. Take this weekend to research, plan and meal prep.

23 Sit and admire yourself for at least 2 full minutes in a mirror. Write down how you feel afterwards in your journal.

24 Take a brisk walk or hike outside for at least 30 minutes. (Weather permitting)

25 Spend 20 minutes this morning thinking about the things you are grateful and thankful for. Create a Gratitude List in your journal. Add at least one new thing daily.

26 Eat completely Vegan for one whole day. No flesh foods or animal products.

27 Write down the 3 top causes of your stress eating/binging/emotional eating? What are 3 practical ways you can avoid these stressors/situations/people.

28 Review your daily food logs. Make a list of all the foods you’ve been eating on a regular basis that are unhealthy or full of empty calories. Commit to cutting out those foods.

29 Try a Tabata workout.

30 Write down at least 5 ways you can love yourself more or take better care of yourself.

31 Purchase one book on nutrition, a weight loss plan that you’d like to try, healthy recipes or a weight-related illness that you need more info about. We suggest our clean eating guide.