Congratulations! You have made it to our last week, week 8!!! I hope that during this fitness challenge you all have learned a lot and began to really make changes in your overall lifestyle.
Leave me comments and let me know how things have gone for you all over the course of the 8 weeks.
Just because this challenge has come to an end doesn’t mean we won’t have more coming up and you can always run through this challenge again if you feel like you need a little extra time.
This week is about taking everything that we have learned and creating a plan moving forward for continued success.
You will notice that the challenge sheet look different. I want to set you all up for success and the biggest part of doing a challenge is continuing to do the work after it is over.
Nutrition & Water
Portion Control – Continue eating on the salad plate to help keep your portion sizes in check. If you need more help with portion sizes check out these items that can also aid in portion control.
Meatless Monday– having a one meal a week that is free of meat can really help you make better choices and consciously have to think about healthier meal options that just include veggies and alternate sources of protein.
Here are some great resources for your next meatless meal day:
Eat Clean- Make processed foods a thing of your past. You have spent the last 7 weeks working hard and you should reward your body with good things.
Eating clean will help keep you on track to reaching your goals and keep your body healthy and happy.
Here are my favorite clean eating cookbooks:
Up the Water- Water is essential for a healthy body and we all should know that by now. Work to keep you water intake up.
If you ever get bored with drinking just plain water try infusing it. There are some great infusion recipes out there and even water bottles that can make drinking water more fun.
Plan You Meals – If you plan your meals ahead of time and don’t have to think about what you will be eating you will have a much easier time sticking to you plan.
Need a little help with meal planning? Check out the Fresh 20: 20 Ingredient Meal Plans for Health and Happiness 5 Nights a Week.
Know Your Macros – Remember that you are unique and that what your body needs to lose weight is unique to you. Always know what your macros are for your specific goals.
Keep these numbers handy when planning and prepping your meals for the week. You can get your macros here.
Workout & Activity
Live Actively – Continue living actively and spending less and less time sitting or stationery. Get up, get out and get moving. Having an overall active lifestyle will drastically improve your health and help you lose weight without even having to step into a gym.
Up Those Steps – If you are up and moving you should have no problem racking up those daily steps.
Strive to out do your steps each day. A little healthy competition never hurt anyone. Set goals and then demolish them and continue to push yourself a little harder each time.
If you need help getting your steps up check out the Fitbit Flex or FitBit ChargeHR. Both of these can help you see just how active you are and you can even compete with others to see who can get the most steps.
Pumping Iron– Don’t shy away from the weights. Weight training along with clean eating will help you create the body that you want. Focus on a different area of the body each workout.
Strive to incorporate weights into your workout at least 3 days a week.
There are tons of great exercises that you can do in the comfort of your own home with just a pair of dumbbells or a kettlebell.
Need a bit of guidance try these youtube videos out:
HIIT IT Up – I didn’t forget about the cardio but this about a leisurely walk or run on the treadmill. HIIT is High Intensity Interval Training and is a form of cardio that will totally transform your body without spending hours on a treadmill.
HIIT workouts are quick and to the point. You can usually knock them out in 15 – 20 mins.
Youtube has some amazing HIIT workouts:
Sleep & Daily Affirmation
Early to Bed, Early to Rise – Continue pushing to go to bed early. You body needs its rest to repair itself each day. If you are pushing your body you have to make sure that you are also giving it time to heal.
When you start going to be early it will become easier to began also waking up earlier. Use the time additional time to mentally prepare for your day. Try to get up before everyone else in your house so that you can have that alone time before starting your day.
I like to use this website for the best times to go to sleep and to wake up and still feel refreshed.
Daily Affirmation – Your mind is a beautiful thing but at the same time toxic thinking and negative talk can stifle us so it is important to fill your mind with good thoughts.
Take time to say affirmations to yourself daily. Write them down stick them all around you and remind yourself that you are amazing.
If you need to ideas of what to use as affirmations check out these Daily and Monthly Affirmations for some ideas.
I wish each and everyone of you the best of luck as you continue on your journey. I would love to hear from you all so please leave a comment about what you thought about the challenge and any thing I can do to help you in the future.
Never Miss A Freebie
Each month we send out a very special email with free printables. Periodically you will also get special discounts for the shop.