Oh my gosh! Is it really already Week FOUR?? Where has the time gone?!
This week is just a little different ladies, because I asked you the Facebook Community about any ideas they had for ways to make the challenge even better…so this week we are introducing the daily Live Healthy Challenge!
You already have a daily Live Happy Challenge to complete little things in your personal like or do some self love and those will continue! But the Live Healthy Challenges are way to add a little bit more nutrition guidance into the mix.
Each day, I will give you new mini challenge to complete and share with the group. Hopefully this will help some of you reach your goals a little bit faster, and guide you to better eating!
This week is also special because we will have TWO winners for the weekly prize pack!!
I’ve teamed up with one of my favorite healthy lifestyle bloggers, Lauryn, from The Skinny Confidential, to give two of you a signed copy of her book, AND a free one month membership to her Bombshell Body Guide.
Check out the prize packs below to see what TWO of you will be winning soon!
Week 4 Prize Pack
♥︎ a 12 pack of goodnessknows snack squares
♥︎ a Live Fit Girl Mason Jar water bottle
♥︎ a handmade gift from me! — homemade Lavender Bath Salts
#BeachBumChallenge Week 4 Schedule
Download a printable checklist HERE!
HIIT, Barre, & Abs
Check in for the new Booty Barre Workout (it will be posted on Monday)! Complete the entire circuit 1-2 times through, and feel that booty burn! 😉
Finish off the day with one of the most popular workouts on the blog — the Resistance Band Ab Workout. Run through the entire sequence 1-2 times.
Live Happy Challenge – Today we are going to try something many of us need a little work on — meditation. Take 10 at the beginning of the take to set your intentions for the week. Don’t worry about how to do it, just do it. Sit in a quiet room, or lay down, or put on some soft music, write or even draw, do something that allows your mind to be at ease, and focus on how you will conquer the week.
Live Healthy Challenge – Say hello to our first Meatless Monday!! All day try choosing plant-based options over meat. Try getting your protein from other item likes legumes — like beans, lentils, and soy (if you have no sensitivities! Meatless Mondays are not only cost beneficial, but also come with a ton of health benefits.
Today choose a meatless recipe to make for breakfast, lunch, or dinner, and share it with the Facebook group. If you need some inspiration you can check out the Meatless Monday initiative here.
Cardio & Arms
30 minutes of Cardio – Pick you favorite form of cardio and get in 30 minutes today. Choose something you enjoy, and as a friend to join you!
Where’s getting those arms ready for tank tops with your Sexy Summer Arms Workout! Complete 2-3 rounds for sexy, sculpted shoulders, arms, and back muscles.
Push Up TEST! – It’s time to check in with those push ups are coming along. Perform as many push ups in a row as you can. Make a note in your journal, and share your progress with the group if you’d like. ( P.s. You MIGHT want to do these before your arm workout! 😉 )
Live Happy Challenge – Set you plans for the weekend! It’s Memorial Day Weekend, and that means family, friends, fun, and (hopefully) sun! Makes some plans with friends and figure out what you’ll be doing for the weekend. Be sure to check out today’s post with a round up of healthy holiday food that will please a crowd!
Live Healthy Challenge – Your nutrition challenge for today is to eat at least 2 servings of fruit or veggies at EACH meal. That means if you eat 3 meals a day, you’ll be getting in at least 6 servings of fruits or veggies in for the day. If you want share a picture of one of your meals to share with the group.
Hump Day Booty
Another Wednesday, another day to work the humps! 😉 Today’s booty workout is the Kettle Booty Workout. And as always you can always do this workout with a dumbbell!
100 Lunges! – Lunges again for this week’s hump day booty! Do them however you’d like OR mix it up! Try a few walking lunges, alternating lunges, side lunges, front lunges, back lunges — anything goes! And remember you can break them up through out the day, too!
And last, but not least, for the day is your Tummy Toning Workout to tone those beautiful abs!
Live Happy Challenge – Relax, and enjoy a mid-week bath…why not?! Set aside 30 minutes tonight for a hot, relaxing bubble bath and maybe even a glass of wine! A hot bath with epsom salts will help to soothe your sore muscles and leave your skin silky soft.
Live Healthy Challenge – Today, focus on getting in omega 3 fatty acids. Omega 3s are SUPER beneficial in so many ways. They help regular your blood levels, can help with joint discomfort, and can even help with brain function and memory. Some of the best sources of omega 3s are fish, like salmon or mackerel, chia seeds, flax seeds, and walnuts. Share with the group a picture of one of your omega 3 – rich meals or even a recipe!
Cardio & Yoga/Pilates
20 minutes of Cardio – Try getting an INTENSE 20 minutes in today. Make it challenging — it’s only 20 minutes, you got this girl!
We are going to double up on both Pilates AND yoga today. First, start with your Beach Body Pilates workout (just one round), and then complete your 15 minute Relaxtion Yoga Stretch routine — or you can always try another yoga flow, or even a class if you’d like! (P.s. NEW stretching and yoga sequences to come soon — I promise!)
Live Happy Challenge – Schedule in 20 minutes today to read. Anything you want — it can be the book you started a few weeks ago, a new book, or even a book about something you’ve always wanted to learn about.
Live Healthy Challenge – Your nutrition goal for the day is to eat the rainbow! Get 6 different colored fruits or veggies in today. You can either make a salad with all of the colors at one (the Detox Tahini Salad is great for that!), or choose to eat them through out the day. Either way, snap a picture and share with the group. Be sure to get in purple, blue, red, orange, yellow, and green!
Start out with 30 minutes of cardio — anything you’d like! Running, walking, biking, kickboxing — anything goes!
Your full body Friday workout is a Full Body Dumbbell Circuit — complete 3-4 rounds total, and get ready to go into the weekend feeling good!
Live Happy Challenge – Flex it Friday! Snap a sweaty selfie after your workout today, and share with the group a moment this week that you were proud of yourself. Whether it is something in the challenge you are happy about, or something at work, or in your personal life — let us know, we’d love to give you a little cheer for it!
Live Healthy Challenge – Start your day with a little bit of warm lemon water. Lemon water can help with your digestion, and starts to rehydrate your system after 8 or more hours of no water while you sleep. It also has some vitamin C to help give your immune system a boost, and is great at ridding your body of toxins, and is super alkalizing. Add about a half a lemon to 2 cups of warm water and drink it first thing when you wake up to get the most out of it’s benefits.
Cardio, Push Ups, & Abs
5k Run (or walk) or 10 Mile Bike Ride – Hello week 4 – 5k run!! — It’s a BIG one because we are officially HALFWAY through the BeachBumChallenge. Record your results and share them with the group. Make a goal for the second half of the challenge on how you can improve or what you want to accomplish.
Right after your run, drop down and do a little Push Up Practice! — Complete 3 sets of 15 push ups. We’re working on getting more reps in and really strengthen those upper body muscles.
After push ups, get a quick 5 minutes of abs in with the BEST 5 Minute Ab Workout you’ll ever do!
Live Happy Challenge – Woot woot!! Since you’ve made it to your FOURTH 5k, take a picture comparing your two times or share with us your times in the Facebook group. If you have any tips for success for the other challengers, let us know, we’d love to hear them!
Live Healthy Challenge – Try a new, healthy food today! Whether that’s your first ever cup of green tea, or your first kombucha, or maybe it’s even sushi or seaweed! Try something new, and share a picture of it with the group, let us know how you liked it, and maybe even some of the benefits the food!
Self Love Sunday
Prepare some tasty and HEALTHY options for any parties or cookouts you may be going to tomorrow. Check out the new post from Tuesday, with holiday recipe ideas to share with your friends and family this year!
Before the craziness of the holiday celebrations begin, get in a little bit of foam rolling, and stretching in. Try tidying up your house a little bit. Just try to get things in order TODAY, since Monday holidays always seem to through the whole week off a bit!
Meal Prep Sunday – Even though it’s a holiday weekend, don’t let that get in the way of your weekly meal prep. Make it a PRIORITY to get it done early today, so that you don’t have worry about it on the holiday! Also, make sure to check back in next week for the new schedule and ideas to meal prep!
Favorite Meal Prep Recipes this Week
This Egg White & Avocado version of egg salad is literally amazing! It’s mayo-free and instead uses avocado to make it nice and creamy! It’s perfect to have on a piece of whole grain toast for a quick breakfast, or even as an egg salad sandwich or on some green for lunch!
Just because the weather is beginning to warm up, doesn’t mean we still can’t enjoy some Crockpot Turkey Chili! This recipe is so easy to prepare during your weekly meal prep — I always have some frozen in my freezer for a super quick meal, even in the summer!
These Sweet Potato Fries are another thing I love having in my freezer. I love prepping a HUGE batch and freezing some for a quick weeknight side dish. Just freeze them right before you would cook them. When you’re ready to cook them, they can go right in the oven, still frozen!
I can’t believe we are already almost halfway finished with the challenge — I feel like it just started!
For those of you asking, YES you can still join the #BeachBumChallenge! Sign up here!