march challenge

March 2015 Daily Calorie Burn Challenge

February 26, 2015 by Ajima Jackson 21 Comments

We started 2015 with a Bang by Eating Clean for 31 Days for our January 2015 Challenge. In February, we’ve focused on drinking water to stay hydrated and letting go of sugary drinks and diet drinks. We also had some great DietBets which we will be doing every month since participants have lost over 2000+ pounds combined. Now that we’ve cleaned up our eating and drinking habits, it is time to focus on EXERCISE! This month we want to see your exercise photos and hear all about your workouts. Post with our hashtag, #BWLWMar, so that we can follow your social media posts.

We will also be hosting another DietBet in March starting on March 10th! Join the pool for just $30 and Lose to Win a part of the total pot. (Photo Weigh-in Mar 8-9, 2015) Get all of the details today and join us.

Burn Calories Daily with our Exercise Calendar

Are you read for our Daily Calorie Burn Challenge for March!!! To join us, all you have to do is follow along with our exercise calendar. Download the Printable PDF – March Workout Calendar. (Tip: Some of you may need to right click on the link to save it depending on what system you are on.) I’ve included workout videos below for the moves you may not be familiar with.

It’s ok if you can’t get through all of the moves. Do the best you can. One Burpee is better than none. It’s also ok to cut the number of moves in half if you are just a beginner.

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. Do not participate if you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain. Don’t forget to stretch before and after working out to avoid injuries.

Instructions:

What Should You Eat?
We suggest that you keep eating clean or keep following the eating regime that has worked for you. Use our Clean Eating Foods list as a guide. Also, check out our ebook
“Clean Eating for Weight Loss
and Wellness“.

How many times should I do the circuit listed for the day?
Do 1-2 sets of each circuit per day. The number of rounds you do will depend on your level of fitness.

How often should I rest during the workout?
Rest for 1-2 min between circuits. Break the exercises up and take rest when you need to. Go at your own pace. For example, you may need to break 70 crunches into 2 sets of 35 and take a 30 second to 1 minute break in between, that’s fine.

Is this the only workout you suggest I do for the month?
If this is going to be your main exercise plan for the month, I suggest that you couple these daily workout circuits with 30 minutes of additional cardio or some strength training 3-4 days per week. That could be running, walking or using an elliptical machine, arch trainer or stair master. You could also do strength training at home or in the gym. This plan is meant to go along with your existing workout plan for an extra boost. Don’t have access to a gym? Grab a workout DVD or find a workout on YouTube that is at least 30 minutes long.

Exercise Instruction Videos for Moves You May Not Be Familiar With:

Mt. climbers (Mountain climbers)

High Knees

Jump Squats

Wall Sit

Burpees

Modified Burpees

Check-in for Week 3 – March Challenge

March 24, 2013 by Ajima Jackson Leave a Comment

It’s time to Check-in for week 3 of our March Weight Release Challenge. Visit our online community, www.blackwomenlosingweight.com (post a status there or a blog post) or leave a comment below and let us know how you did with the Challenge Goals this week.

Healthy Breakfast Basics – Day 19 March Challenge

March 19, 2013 by Ajima Jackson 2 Comments

Since we are not eating out during our March Challenge I wanted to give you some breakfast options. No donuts, no egg McMuffins, no fancy coffee drinks? Yes, I’m sure you are looking for some tasty yet healthy breakfast options. Here are some ideas I suggest:

Proteins

Lean ham, Canadian bacon and other lean meats – Add them to omelets and breakfast burritos.
Egg whites
Peanut butter
Protein bars – check the ingredient list to find ones without a lot of chemicals/processing
Make your own protein bars – There are some great recipes online
Cottage Cheese
Dark Leafy Greens – Add them to your egg scramble or your green smoothie. They are full of protein
Lentils, Black Beans and other beans – Beans can be added to scrambles or wraps. They can also be made in to patties or eaten traditionally in a soup. You can have soup for breakfast…food is food.
Plain greek yogurt with fruit or honey

Fiber rich foods

Oatmeal
Whole-grain cereal – I love Crackling Oat Bran.
100% whole wheat bread
Quinoa – Have this grain with fruit and yogurt. You can also have it with eggs or your choice of lean protein.
Add ground flaxseed to your juice or smoothies to make them more filling.
Of course you can have fresh fruits or veggies of all kinds.
Make whole-grain waffles, pancakes, or muffins and freeze them. You can make them through the week.

Recipe Sources

March Challenge Check-in – Week 1 – March 1-8, 2013

March 9, 2013 by Ajima Jackson 5 Comments

Hi Ladies,

It’s check-in time for BWLW’s March Challenge. Please take the time to let us know how March 1-8 has gone for you.

Post a status message on our online community.
Post a blog post about your first week on the challenge on our online community.
Post a message on our Facebook page

We want to know about your successes, your challenges and how your weight and health has been impacted.

Blessings,

Ebony Ajima

Exercise at Home with These Online Workout Sites – Day 3 March Challenge

March 3, 2013 by Ajima Jackson 2 Comments

Hi Ladies,

During our March Challenge, you may want to add some variety to your commitment of 6 workouts per week, 45 minutes per session. One of the easiest ways I’ve found is to use videos online. There are tons of “exercise at home” videos out there that you can try. Here is a list of some of my favorite Free sites:

Workoutz.com – This site has a great collection of workout videos and simple downloadable workout plans. They offer videos for home workouts and the gym so there are a lot of options. Whether you are a beginner or wanting to step up your current workouts, there is something for all.

The Daily HITT and Bodyrock.tv: If you want a hardcore workout that you can do at home and work up a super duper sweat, these are the sites for you. I don’t recommend these workouts for beginners.

Self Magazine’s Workout Builder: This site is great because you can create your own customized workout plan specific to your goals and the body parts you want to work. They have video clips of each exercise to ensure that you know what to do.

Physicalfitnet.com – This site features over 800 videos by personal trainers demonstrating different workouts and exercise.

DietHealth on Youtube – Diet Health is diet.com’s video channel. It features videos by several trainers. It’s a great popular collection of video workout you can do at home.

You don’t have to have a gym membership to get fit!

Exercise: Getting Sundress Ready Challenge

March 3, 2013 by Ajima Jackson 1 Comment

Trina over at Curvy, Confident and FIT on Facebook has posted a “Getting Sundress Ready” Challenge that you should check out. You can do this as part of your 6 days/45 minutes per session goal for our March Weight Loss Challenge. She has posted a video showing you how to do the exercises on the calendar below.