Yayyyy!! It’s finally here!
I have been working so hard over the last few weeks to bring you this challenge — and it’s finally here!
Get ready for an amazing 8 weeks, there are so many amazing prizes in store from our sponsors — Glyder Apparel, Yoga Design Labs, and ProBody Pilates, are just a few, and I am still working to get more for you!
Today you will find your Week 1 Schedule, as well as a list of things to do TODAY to start the challenge off right.
Today is important ladies, because it will set you up for the rest of the challenge. Today is all about taking your initial measurements and starting pictures, and meal prepping for success. There are a whole lot of print outs for you to grab as well — so make sure you check those out, they are very helpful!
Remember, if you ever have any questions, ask over in the TFG Community — some one else probably is wondering the same thing!
Now, without further a-do…Let’s begin the 2016 #BeachBumChallenge!!!
What to do TODAY for Success
Find a journal, or a notebook – This will be a place where you can write down your thoughts, and keep track of things during the challenge. I also recommend using this Weekly Fitness Tracker to help you keep track of your workouts and meals each day.
Take your measurements – Use this Body Measurement Tracker to record all of your starting measurements. If you don’t have measuring tape, you can use a piece of string and wrap it around the circumference of each body part, and measure using a ruler.
Take “Before” Pictures (or have someone else take them) – Take pictures from the front, side, and back. I know you may not like the idea, but I promise at the end of the challenge you’ll love looking at them and seeing all the progress you’ve made. (I recommend taking them in your sports bra and shorts, OR a tight fitting tank top.)
Grocery Shop & Meal Prep – Nutrition is going to be KEY to reaching your goals. Get to the grocery store and load up on healthy food. Prepare some meals to keep you on track during the busy week ahead. I’ve listed below some of the recipes I personally will be preparing down below. (Also, check out this printable grocery list, my Meal Prep Guide, or the recipes page if you need some guidance!)
Focus on Your Goal – Write down in your journal your number one goal for this challenge — lose inches, become a size “X”, get stronger, feel more confident…it can be anything! If you have more than one goal that’s fine, make a list! Then head over to the TFG community and share what your number one goal is in the daily inspiration post.
#BeachBumChallenge Week 1 Schedule
Download a printable checklist HERE!
Cardio & Arms
Check out the NEW HIIT & Arms Workout (it will be posted on Monday)! Complete the entire circuit 2-3 times through. I promise it’s a sweaty one! 😉
Push Up Test!! – Do as many push up as you can possibly do in one set. Whether they are against a wall, on your knees, on your toes, or on a stability ball, do as many as you can. Make a note in your journal with the number of push ups you did and at what level — by week 8 they will be SO much easier, and you’ll be so much stronger!
Live Happy Challenge – In your journal, write down THREE things that you love about yourself — your eyes, your work ethic, your determination — anything! Share those 3 things with the community, in the daily inspiration post.
Cardio & Yoga
30 minutes of Cardio – running, walking, biking, stairclimber, dancing — whatever makes your happy and gets you moving!
At least 30 minutes of any yoga flow or go take a class at your local studio or gym. (Can’t make it to a class? Do TWO rounds of this quick 15 Minute Yoga Stretch)
Live Happy Challenge – Mother’s Day is this Sunday! Make sure you get a card for any special mama’s in your life and mail then out if you need to. Make your plans for celebrating the holiday this weekend, so you don’t feel stressed last minute!
Complete 3 rounds of your Lower Body Towel Workout. All you need is a dish towel (or some paper plates if you’re working out on a rug!)
EXTRA CREDIT – 20 minutes of your cardio of choice! I always love the stairmaster on Hump Day!! 😉
Live Happy Challenge – Take 10 minutes today to go through your refrigerator and get rid of anything that is expired or will tempt you from staying on track with your nutrition. Wipe down the shelves or drawers, and clear it out. Put healthy snack in the very front of the fridge so when you get the munchies, you’re more likely to choose something healthy!
Arms & Abs
Stand taller and more confident with your Perfect Posture Workout. Complete it twice through for extra perfect posture!
Push Up Practice – 3 sets of 10 push ups – any variation, just get them in!
Live Happy Challenge – Call a friend you haven’t talked to in a while and catch up. If you live close enough plan a meeting to see each other over coffee or lunch. A girl can never have too many friends!
Grab a chair or head outside to the park to grab a bench for your Beach Body Bench Workout — it’s the perfect full body toning workout!
Live Happy Challenge – Happy Friday ladies! Grab a glass of wine with your very best girlfriend and tell her about your successful week. It’s always helpful to have someone you can share your success with, you can even invite her to join you for your workouts next week!
Cardio & Abs
5k Run (or walk) or 10 Mile Bike Ride – This will be your first of EIGHT 5k’s during the challenge! Keep track of your time and write it in your journal, you’ll love seeing how your time will improve each week!
Finish the week strong with Lower Abs with the Mini Ball (or use a throw pillow!)
Live Happy Challenge – Grab a coffee from your favorite coffee shop after your workout — or better yet, run, walk, or bike to the coffee shop!
Self Love Sunday
Happy Mother’s Day to any mamas out there. Whether you’re a mama or not, treat yourself to a bouquet of flowers today, AND a long, hot bath to end the day. You deserve it! (Try making some simple DIY Bath Salts so soothe your sore muscles!)
Also, take some time to foam roll or stretch today after your first full week on workouts. Your muscles will be begging for it!
Meal Prep Sunday – Check back in next week for the new schedule and ideas to meal prep!
Favorite Meal Prep Recipes this Week
I love prepping the quinoa and veggies in this Egg, Kale, & Quinoa Bowl ahead of time so all I have to do is cook up and egg in the morning for a protein packed meal in only 2 minutes or so!
This Freekeh Cowgirl Salad is also protein packed with black beans and freekeh (a grain similar to quinoa — and yes, you can substitute it with quinoa, if you can’t find freekeh!) It makes a filling and tasty salad that’s perfect to take to work for lunch.
Turkey burgers make a fast and easy weeknight dinner when you prep them ahead of time, they’re perfect to enjoy on an Ezekiel bun, on a salad, or even on their own.
Who’s excited for the Challenge?? Make sure to use the hashtag #BeachBumChallenge and #TFGcommunity on Instagram and tag me @LiveFitGirl, when you make a recipe or finish a workout!