30-Day Get Healthy Challenge Week #3

July 23, 2018

We are HALFWAY through the #MOMHEALTHYCHALLENGE!  I have to admit, last week was really hard for me and I didn't work out every day. It was the first time in this challenge that I thought maybe I should just give up and I can't do this...this is too much. I let the self doubt creep into my mind and run my week last week (also wasn't feeling well).  Bummer, but I'm back on track and want to finish this challenge strong!  We are half way through, so let's make it count! 


This week to help me make sure I exercise daily, I've decided I'm going to schedule it.  I'm learning that for me to actually commit to working out daily, I've got to schedule it like I would a play date or a doctors appointment and then actually do it! Who else has to schedule their workouts? 


If you want to improve your life and get healthy like I do, you need to get up and get moving!  I've written this quote on sticky note and posted it on the bathroom mirror and also the refrigerator.  I've also written it on my 30-Day Get Healthy printout next to my WHY.  Finding what helps you get motivated and stay motivated will help you get up, move and accomplish your goal!  Let's do this! 

 

WEEK #3

Below is a recap of our 30 Day Get Healthy challenge and below you will find a the workout for the week (we are going to use the same workout as last week...I really liked it cause it kicked my butt and it was a challenge!) 

 

If you’re just now learning about this challenge and want to join in, it’s not too late! Catch up on Week 1 here Week 2 here.

WHATS YOUR WHY

Before we get started, it’s important to figure out your WHY for doing this challenge. When you feel like giving up, come back to your WHY to help you stick with it and to finish this challenge.  

 

Here's my why: I want to start feeling better and getting healthy, lose weight, especially tummy fat, tone up my arms, booty and legs.  I want to have more energy to play with my two kids.  I want to be able to shop for clothes with no challenges.  I want to feel confident wearing clothes and a bathing suit (maybe even a bikini one day). I want to challenge myself because I know I can do this and I want to accomplish the goal of getting healthy and losing some weight.  

 

Here is a FREE Printable: 30-Day Get Healthy Challenge 

 

 

Here is the plan for the next 4 weeks: 

  • Exercise 20-30 minutes every day 

  • Drink 64 oz. + of water a day (we will have water recipes on the blog) 

  • No fried food 

  • No desserts 

  • No alcohol (1 “cheat day” per week)

  • Get adequate sleep (I know this is hard to do as moms, but lets try!) 

 

 

EXERCISE

The goal is to move our bodies every single day, so that it becomes a habit (it takes 21 days to form a habit) and we start to enjoy working out.  The goal is to exercise for 20-30 minutes every single day! You can totally do this!  If I can do it, I know you can too! 

 

You can do any exercise - walking, running, yoga, cycling, bicycling, swimming, pilates, group class at the gym, weights, whatever you want to do and change it up as you see fit so you don't get bored with exercising.  

 

Below is a sample 30-minute workout that you can do at home without any equipment.  Beginners can go slower or do less reps, but try to do as much as you can. You can do this! 

 

This weeks workout is provided by Casey from GUYGUYZ.

Here is a FREE Printable: 30-Day Get Healthy Challenge 

 

 

DRINK 64 OZ. OF WATER A DAY

Drinking 64 oz of water is part of the challenge.  We will post water recipes on the blog that are both delicious and detoxes. 

 

 WHAT TO AVOID

No fried foods. No desserts. No alcohol.  You can have one cheat day per week, but don’t go crazy, OK! 

 

 

WHAT SHOULD I EAT?

Thanks to Meg, our AdvoCare sponsor and author of the Wednesday Wellness Tips here on the blog, she gave me this guide to help eat healthy and also the Grocery Guide she uses.  

 

Breakfast: Complex Carb+Protein+Fruit

Snack

Lunch: Complex Carb+Protein+Veggie

Snack

Dinner: Complex Carb+Protein+Veggie

 


I can’t tell you exactly what to eat because I’m not a nutritionist and everyone is different from each other with various nutritional needs and restrictions.  The above guide and grocery shopping guide will help you when grocery shopping and meal planning.  I will be sharing my meals and snacks over on instagram to give you some ideas. 


*We have NOT teamed up with AdvoCare for this challenge.  You do not need to purchase any program or supplements for this challenge.  If you would like to talk to Meg about the AdvoCare program, you may contact her directly to set up a consultation to see if the program is right for you.*

 
 
PROTEIN
Chicken, Eggs, Game Meat (bison, buffalo, etc.), Lean Ground Turkey or Beef, Fish, Tofu
 
COMPLEX CARBS
Beans, Lentils, Oatmeal, Quinoa, Potatoes (my favorite is sweet potato)

 

HEALTHY FATS
Avocado (my favorite!), Nut Butter, Nuts, Seeds, Oil (extra virgin olive oil, coconut oil, etc.)
 
SNACK IDEAS
Apple with nut butter, carrots with hummus, boiled egg, trail mix, string cheese/cubed cheese, popcorn.  
 
SWEET TOOTH
If you are like me, I always have to have something sweet in the late evening...those darn cravings, but if you keep it in moderation, it's ok! A few options are frozen yogurt, chocolate milk, chocolate dipped strawberry, Greek Yogurt with fruit, Dark Chocolate.  
 
Hope everyone has a successful week three! 
 
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