one step at a time

thefameofhealthandfitness:

With this challenge I will provide some guidelines but please note, I’m not a trainer and I’m not a nutritionist, but I am person who is passionate about health and fitness and I have worked hard to get to where I am.

How you design this challenge is in your hands. I will provide you with some suggestions and examples to help guide you but ultimately you will be the person setting your goals for the next 30 days. You don’t have to prove anything to me or other readers, you just need to prove to yourself that you are capable of doing what you set out to do, because you are. Mistakes, missed meals or workouts, unplanned cheats or temptations might happen. And if it does, don’t focus on the bump in the road, focus on getting over that bump and right back on track. Each meal, workout, hour of sleep, and each day is a new opportunity to learn from your mistakes. It’s an opportunity to reflect on each situation and to devise a plan for success when you get your second chance. There’s always another opportunity for change and become a better version of yourself. Only you know the direction you want to go in and only you know where you’re currently standing.

SUGGESTIONS FOR THIS 30 DAY CHALLENGE:

1. Get your sweat on for 30-120 minutes a day for 4-6 days a week (you can use your own program or something you found in a magazine. But whatever you choose, it needs to be consistent for the next 4 weeks).
2. Every Sunday schedule in your workouts for the week
3. Eat a clean meal every 2-3 hours (5-7 meals a day) (check out Tosca Reno’s EAT CLEAN DIET book, Oxygen magazine, my recipes/meals’ pages, or the Clean Eating magazine for some guidelines)
4. Eat protein with 3-7 of your meals
5. Cut out all added salt
6. Cut out all added sugar
7. Cut out all white flour
8. Get 7-9 hours of sleep every day
9. Drink 1-2 glasses of water with each meal
10. Drink 1-5 cups of decaf green or white tea a day
11. Avoid drinking alcohol if possible
12. Drink coffee before your workout if you need an extra boost (avoid energy drinks)
13. Prepare all your meals the night before
14. Schedule in 0-2 cheat meals a week (FYI: cheat “meal” does not equal a day)
15. If you plan on cheating also plan on what you will be having before the day
16. Say “No thank you” to treats that are unplanned
17. Eat your last meal 1-3 hours before bed
18. Take your measurements in the AM (on Monday, January 30th or Tuesday, January 31st) and again when the challenge ends. Measurements can include: photos in a bikini, using a measuring tape to measure your body (e.g., thighs, chest etc.), the scale, body fat %, try on a tigher pair of jeans etc. This is up to you but I don’t recommend you just use the scale! It is not the best indicator of your hard work.
19. Try your best
20. Give it your all
21. Ditch your excuses, it’s only 30 days - you’ll live

RULES FOR THE CHALLENGE!!!

RULE #1: If you are joining this challenge you will need to make a post on your blog stating what your goals are for the next 30 days (feel free to “steal” the NO EXCUSES picture and repost it on your blog).

For example:

• I will cook all my meals and bring my lunch to work every day
• I will drink 500ml before I arrive at work every day
• I will not drink alcohol during the next 30 days
• I will workout 5 days a week for 60 minutes
• I will have one cheat meal on ____________ and it will be 2 pieces of pizza from ____________.
• I will go to bed by 9:00PM Sun-Thur

RULE #2: You will need to post at least once a week (if not several times a week) how your challenge is going.

RULE #3: You MUST be honest. Honesty is key to change. If you mess up, reflect on it, get back to it, and do better the next time.

RULE #4: You need to TAG your challenge posts with #noexcuseschallenge so myself or any reader can see how you’re doing. Remember, we are all here together on the same journey towards health. No judgement.

RULE #5: Measure yourself at the end of your 30 days (in the same fashion you measured yourself originally) and make a post about your results. This could include your measurements, how your clothes fit, how your body or mind feel, personal realizations, etc.

RULE #6: Have fun and enjoy your journey!

(via healthylivingforyou)

fitandhealthyforlifee:

operationhealthy:

chelseababbi:

burpees4water:

EVERY RE-BLOG GENERATED 5 CENT OF DONATION TO CHARITY: WATER

TUMBLR COMMUNITY - I NEED YOUR HELP AGAIN

MORE REBLOGS = MORE DONATIONS = MORE LIVES SAVED

CLICK HERE TO DONATE  - $20 = 1 Child Clean Water For 20 Years

100% of donations directly fund water projects for communities in need, and we prove each one using photos and GPS coordinates on Google Maps. 

So far I have achieved:
80,000 Tumblr Reblogs  -   800 New Followers  -  $1,300 in Donations
You, the tumblr community have provided 65 People With Clean Water For 20 years

Thank you, Richard.

Please reblog this.

This Christmas just give a child some clean water.

COME ON GUYS! We constantly reblog butt naked hoes…lets do something good to help others.

Reblogged this 3 times already I think. 

(via healthy-girl)

sara-white:

Pear tarts by Nikole on Oh Joy.

(via realfoodology)

szymon:

diet industry revolution? ;)
Dumb-Bell Cutlery from from Cheeky.com