Here we go again ladies!!
Welcome to Round TWO of the #BeachBumChallenge!
Over the next 8 weeks we are going to be toning, tightening, and running (or walking or biking!) our way to beautiful beach booties, but before we get started let take today to prepare for success! Here are a few tip to help you have a success 8 weeks ahead!
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.
Week 1 Prize Pack
♥︎ a Live Fit Girl Mason Jar water bottle
♥︎ two Pura Vida Bracelets in Coral and Teal
♥︎ a handmade gift from me — homemade soap!
#BeachBumChallenge Week 1 Schedule
Download a printable checklist HERE!
Cardio & Arms!
Start the day with 20 minutes of cardio! You can do intervals, hills, or steady state cardio. Choose a form of cardio you enjoy — you can run, walk, bike, swim, or even dance! Anything goes, just get in 20 minutes today.
Check in today for your first NEW workout of round TWO — your Pilates Ring Arm Workout. Many of you have LOVED the Pilates ring, so I wanted to add a new one — if you don’t have a Pilates Ring you can do the Sleek & Sexy Arms Workout.
Push Up TEST!! – Do one set of as many push ups as you can. You can do them on your toes or on your knees. Make sure you keep good form through out all of them and when you feel your form start to suffer — stop. We’ll be practicing TWICE each week, so don’t get too down on yourself if you have trouble with them today! You’ll be so much stronger soon!
Live Happy Challenge – Monday Meditation!! First thing before you get out of bed — meditate. Take 5 minutes to think about all the amazing things you are grateful for. Create an intention for your day and commit to it. Decide on a few actionable steps for that intention, and remind yourself of them through out the day. Starting the week with meditation if a fantastic way to begin the week de-stressed and ready to conquer it.
Live Healthy Challenge – Try going Meatless today with Meatless Monday! Add some legumes, lentils, or tofu into your diet — you may find a new recipe you like! Show us a veggie-friendly meal in the community! I’ll be making some White Bean, Kale & Quinoa Soup!
Yoga or Pilates
30 minutes of Cardio – Choose your favorite form of cardio and get that heart rate up for 30 minutes at a steady heart rate today.
Then, aim to get in at least 30 minutes of a Yoga flow routine in. You can head to your local yoga studio and try a class (many have awesome deals for new students — or even free classes!), or you can search for some yoga routines on YouTube — there are a TON of free routines on there! But if you need a little guidance you can try the 15 minute Yoga Relaxation Stretch to get you started. Try doing it twice through for a full 30 minute routine.
Plank TEST!! – That’s right! We are adding in a new fitness test for you. Come down onto your elbows into a plank position and hold it as long as you can. Make sure to grab your timer and start it as soon as you begin. Keep a note in your journal and get ready to be blown away by your progress at the end of these 8 weeks!
Live Happy Challenge – Book any appointment you’ve been putting off, or phone calls that you’ve been dreading. Answer that one email you’ve been avoiding, or finish something on your “To-Do” List that has just been hanging out there for a little too long. Once you complete the task or make the appointment you will feel so much more relieved that it’s finally done.
Live Healthy Challenge – Fill up on FIBER today! Aim to get in 25-30 grams of fiber today — you will probably feel pretty darn full — but it will be from nutrient dense foods! Think leafy greens, healthy carbohydrates like sweet potatoes or quinoa, and legumes like black beans or chick peas.
Hump Day Booty
Happy Hump Day Fit Girls! We are bringing back last year’s favorite with the Beautiful Beach Bum and Thighs Resistance Band Workout — and don’t worry, if you don’t have a resistance band, you can do the entire workout without a band, too!
50 Squats & 50 Lunges – Spilt them up however you want 10 squats followed by 10 lunges and repeat 5 times, or all 50 of each at once. Try different variations too! Maybe some plié squats or side lunges to change it up a bit!
*EXTRA CREDIT* – 20 minutes of any type of cardio
Live Happy Challenge – Clean out your pantry! Get way back in those cabinets and throw out anything that’s expired or you know you won’t eat but have been hanging onto. You’ll feel so much lighter afterwards and it will be easier to make a grocery list each week!
Live Healthy Challenge – Cut out all the added sugar! That’s right — I know it’s hard! But NO sugar — that means no sugary drinks, so sugar in your coffee, and no sweetened snacks. Cut it all out! Did you know that your tastebuds literally get ADDICTED to sugar? Cutting out sugar for a few days can help to reset your body and avoid those sugary cravings!
Cardio & Arms
Start with 30 minutes of cardio — today, let’s do 5 minutes to warm up, 20 minutes of HARD work, followed by 5 minutes to cool down.
It’s officially summer and that means…Suns Out, Guns Out! Time to work those beautiful arms and tone up for tank tops! Complete 3 rounds of the entire circuit.
After toning up those sexy arms, it’s time to work on a little bit of abs! Work on strengthening those planks with your Walk the Plank Workout, 1-2 times through.
Push Up Practice!! – Complete 3 rounds of 10 push ups — try doing as many on your toes as possible. Once you feel your form starting to slip up, lower down onto your toes and keep those push ups going.
Live Happy Challenge – You know I love nothing better than a good book. I love reading new books — whether they are informative self-help books or captivating novels. I love them all! Pick up a new book today and just start reading. Get through a chapter or two and allow yourself to really fall into the story, or let your mind learn.
Live Healthy Challenge – Read the nutrition label of EVERY food you eat today. If it doesn’t have a label? Look it up! You can find anything on Google — including nutritional information. Know what you are putting in your mouth — the ingredients, the calories, fat, carbs, sodium, protein — ALL OF IT. You’ll be able to make better food choices when you know what you’re eating!
Total Body Toning
Get ready to tone up from head to toe with your Have a Ball Workout. Complete 3-4 rounds of the entire circuit for a full body burn!
*EXTRA CREDIT* – 20 minutes of cardio intervals — try running for 1 minute at a moderate pace, like walking, then 1 minute at a high intensity, like running. Do something you enjoy and make those intervals count!
Live Happy Challenge – Flex it Friday! Let’s see your beautiful sweaty self in the community.
Live Healthy Challenge – Share you favorite recipe with the community! It can be anything — you may just inspire them to make or try something new!
5k, Push Ups, & Abs
5k Run (or walk) or 10 Mile Bike Ride – Today’s your first 5k run for Round Two (or round one if this is your first time joining us!) Run, jog, or walk a 5k today and record your time in your journal. Keep track of these numbers each week, because every Saturday we will be working to decrease your time and increase your endurance. By the end of these 8 weeks — you will be a lean, mean, running machine! (Or walking or biking )
After your 5k, tighten your tummy up with a Quick Stability Ball Ab Workout 1-2 times through.
Live Happy Challenge – Share your 5k progress with the group — make a goal to reach by week 8 and let us know what it is. We can be you personal cheerleader and help you achieve it!
Live Healthy Challenge – Boost your magnesium intake! Magnesium is an amazing mineral that our bodies need to help regulate blood sugar levels and insulin. This can actually help your body regulate, and boost, it’s metabolism — in turn, helping you burn more fat. Foods rich in magnesium are almonds, spinach, avocado, and black beans. Try getting in 3-4 servings of magnesium rich foods today!
Self Love Sunday
You’ve make it through week one! Reward yourself with a little glass of wine and an among dinner with friends or family.
Take a few minutes today to foam roll out any tight muscles or enjoy a relaxing epsom salt bath — trust me, your muscles will thank you!
Meal Prep Sunday – Get in that meal prep mode today! Cook up lots of yummy food for the week — and be sure to check back in for week 2!
Let’s get ready ladies! You are going to kill these next 8 weeks — I know it!