Welcome to Week 2 of the #BeachBumChallenge!
I have been blown away by the motivation of all of you ladies in the community. I will be announcing the winner of Week 1 a little later over there a little later today, so make sure to check in!
This week’s prize pack is just as good! ProBody Pilates has offered one of you a brand new Pilates ring in honor of our Pilates Ring workout this week…So if your don’t have a ring yet, you will soon! (And the Pilates Ring workout WILL be doable for those of you without a ring as well!)
Week 1 Prize Pack
♥︎ a Live Fit Girl Mason Jar water bottle
♥︎ a Pilates Ring from ProBody Pilates
♥︎ a handmade gift from me! — a homemade body scrub and a pumice stone
#BeachBumChallenge Week 2 Schedule
Download a printable checklist HERE!
Cardio, Thighs, & Chest
Start the day with 30 minutes of cardio! (Remember, you can always break this up through out the day as well — if you only have 15 minutes at a time, break it up into 2 mini workouts.)
Check in for the NEW Pilates Ring Thigh Workout (it will be posted on Monday)! Complete the entire circuit 2-3 times through. **If you don’t have a Pilates ring you can still do the workout using a resistance band, a throw pillow or mini squishy ball, OR without any equipment at all!! (Otherwise you can always do the Beach Bum & Thighs Workout.)
Push Up Test!! – Do 3 sets of 12 push ups — you can do these all at once, or broken up through out the day — just get them in!
Live Happy Challenge – Clean your make up brushes — Use a baby shampoo or a mild castile soap like Dr. Bronner’s to clean them. You’ll be amazed at all the old make up and oils that comes out of it.
Simply drizzle a little soap in your open palm and circle the brush around in your palm in each direction a few times. Rinse the brush out the same way, still continuing to circle the brush in your palm. Repeat as necessary (it may take 2-3 times, if it’s been a while since you last cleaned them!), and then allow them to dry flat on a clean hand towel — don’t stand them back up, it can mess up the glue that hold them together.
Cardio, Shoulders, & Abs
20 minutes of HIIT Cardio – running, walking, biking, stairclimber, dancing — whatever makes you happy and gets you moving! You can try this HIIT Workout on the treadmill or outside, or create one of your own.
Sexy Shoulders in 2 Moves – This workout can be done with the resistance bands OR dumbbells, and takes only 5 minutes…so go through it 2-3 times for an extra shoulder burn! 😉
Get those abs swimsuit ready with this quick Bikini Ready Abs Workout!
Live Happy Challenge – Go out of your way to help someone today. It can be small and only take a few seconds, like holding a door open for someone, or helping them carry a bag to their car — or it can be something a little bit more time consuming, like helping a friend run an errand. Helping someone always feels rewarding, and many times creates a snowball effect of people helping each other!
Hump Day Booty
Happy Hump Day! Work the booty AND get your cardio & strength training in with a Stair Workout! Use the stairs in your house or head outside to find some stairs. High schools stadiums are a great place to use the bleachers!
100 Squats! – Anyway, Anyhow! You can do all 100 squats at once to get them over with or you can break them up into 4 sets of 25, or 10 sets of 10 — ANYWAY you want to do them, as long as you get it done!
Live Happy Challenge – Set aside some time for yourself today. Give yourself 30 minutes of no interruptions to start reading a new book. It can be a novel, or a self-help book, or a non-fiction book about something you’ve always wanted to learn about. Some of my recent favorites are listed here if you need some inspiration!
Cardio & Yoga/Pilates
30 minutes of Cardio – Any type of cardio, just get that hear rate up.
Wind it down today, after an intense start to the week, with some yoga or Pilates. Go to your local studio or gym with a girlfriend or try a video on YouTube. Try to get in at least 30 minutes, and really enjoy lengthening those muscles to stand taller! Try any of these Pilates workouts from my YouTube playlist to create a combination.
Live Happy Challenge – Breathe Deeply. This will go well with yoga or Pilates today! When ever you start to feel stressed or tired — or at night when you can’t get to sleep — take 10 of the BIGGEST breathes you can. Start by filling up your chest, then let you ribs expand out to the side and back, then fill up your belly with air. SLOWLY, let all of the air out of your lungs until you just can’t breath any more out, and repeat. Try to make each breath bigger and last longer. You feel so much better after taking a few minutes to breathe and reset your mind.
**EXTRA CREDIT** – 20 minutes of cardio
Live Happy Challenge – Happy Friday ladies! Take some time today to schedule any appointments you’ve been putting off. Call and make appointments for a doctor’s visit, or the dentist or eye doctor, or even getting your license renewed. We all have things we want to put off, but once they are done you will feel so much better!
Cardio & Abs
5k Run (or walk) or 10 Mile Bike Ride – Say hello to your second 5k! Make sure you check last week’s time and try and beat it. I like using and app like Nike Running that will give you updates through out your run/walk with times to help keep me on track. Be sure to record your time after your workout, and let the community know how you did!
Finish your workout with a few ab exercises in the Flat Abs in 5 workout!
Live Happy Challenge – Invite your girlfriends to a Girl’s Night Out (or IN, if you prefer! 😉 ) and get dressed up, put on some lipstick, and drink some bubbly! Let them know how you’ve been doing in the challenge, and invite them to join you next week!
Self Love Sunday
Enjoy one of your favorite coffee treats this morning. If you love iced mochas, treat yourself to one and don’t feel guilty! You’ve earned it! Or, if you want a special brunch treat, don’t hold yourself back. It’s all about moderation!
Head to your favorite salon and grab a mani and pedi, summer is almost here and you will want to flaunt cute toes in your sandals! You can always give yourself one too! I love this step by step guide from Women’s Health!
Meal Prep Sunday – Check back in next week for the new schedule and ideas to meal prep!
Favorite Meal Prep Recipes this Week
This Super Simple Granola recipe is one of the most popular recipes on the blog. It’s not only delicious, but it’ also so much lower in sugar than most of the granola you buy in stores. I love making and big batch to enjoy in a yogurt parfait, or just with some fruit or even just with a little milk or almond mil as a cereal. The possibilities are endless!
When you are in a hurry during a busy work day, soup is one of the best and easiest meal options, and this White Bean, Kale, & Quinoa Soup is perfect to fill you up AND only takes about 20 minutes from start to finish to make! It”ll provide you with lunches for the entire week.
After a long day doing the dishes is the last thing anyone wants to do! So these Fish & Veggies Packets are perfect. You cook both your veggies and your fish at the same time in a convenient little aluminum foil packet. The result is a perfectly cooked meal in minutes.
How is everyone doing so far?? If you still want to join us in the #BeachBumChallenge sign up here!
Make sure to use the hashtag #BeachBumChallenge and #TFGcommunity on Instagram and tag me @LiveFitGirl, when you make a recipe or finish a workout!