July 2017 (coming soon!)
28 Day
#iSlayChallenge
Welcome!
Slay girl, slay.
Note from Ariel Belgrave, Founder of Gym Hooky
Hey Beauty!
Congrats on taking the first step to become the best version of YOU. I am super excited to support you and see you transform into a happier and healthier you! My goal as your group coach is to guide you, encourage you, inspire you, and show you how to love living a healthy life…and to make you sweat of course!.
This is the perfect jumpstart to help you exceed your health and wellness goals. If you have the desire to pursue change, but don’t feel confident that you could achieve it alone, then this challenge is for you! It is designed to shape, tone and build a healthy body. I want to show you that the best way to maintain healthy weight is simply through nutritious food, exercise, and a great attitude!
Here's the deal. This challenge is NOT a cookie cutter for getting skinny quick. I will not be asking you to buy supplements or special shakes. It is about learning how to incorporate healthy habits into your life. It is about overcoming any fear of change and kicking those unhealthy habits to the curb! Avoid the frustration of counting calories, carbs, fats, and proteins. Forget about weighing your food and running to the scale on a daily basis. Let's create a happy, healthy life in a way that’s flexible, fun and free of denial!
Remember that being healthy is more than just working out regularly and eating healthy foods. It is about being happy and feeling whole. It is about loving yourself and your life. Your results are not going to happen overnight. It is going to take hard work, dedication, patience, endurance, and time. I need you to commit. You have to want this and commit to making lifestyle changes. You CAN do it. I believe in you. Now you’ve just got to believe in yourself!Cheers to SLAYING in 2017!
Number of Pledges
The numbers are growing!
82
Members of the Slay Squad
Getting Started Checklist
Woot! You are almost there. Just a few things before you get started.
Complete Your Pledge to Slay.
Commit to a happier and healthier you!
My Body is a temple. I will respect it, honor it and devote myself to making it the best it can be. I will make it stronger so it can continue to support me. I commit to making it healthier. The weather will not stop me, laziness will not stop me, I will not be discouraged by outside influences. I will be sure and certain as an arrow. I will exercise, eat right and become knowledgeable about everything that will make my body as perfect as I want it to be. I will not pay attention to the media’s unrealistic version of perfection. I will seek the true perfection of my body. When I am finished I will be an inspiring motivating example of fitness strength and beauty. I will become exactly what i want to be physically. This I pledge to myself.
*Note - This is not a monetary pledge, just writing your name to commit to a better you! It will take you 10 seconds...I promise. :)
Review & Print 28 Day Workout Calendar
Get ready to kick ass right at home!
Getting your best summer body is easier to do when you have a plan. A well thought out plan of action will keep you focused and help you to see your progress as you move along. You can easily complete these workouts in the comfort of your own home. All levels are welcome to participate and equipment is optional.
- Crossfit Circuit (full body)
- Lose the Pooch (core)
- Kick-it Cardio (cardio)
- Wake Up and Workout (full body)
- Booty Burn (lower body)
- Fight Flabby Arm (upper body)
Optional Equipment
- Dumbbells (upper body)
- Resistance Band (upper body)
- Ankle weights (glute workouts)
- Loop Bands (great way to add resistance to most exercises)
Workouts include printable illustrations for exercises to be completed in each workout. You can also view on your phone.
Review & Print 'Healthy Eating & Recipes Guide'
Get ready to kick those bad eating habits to the curb!
In this 75+ page guide, you will get info you need to get on your healthy eating grind:
- 6 Steps to a Successful Meal Prep
- Healthy Food Grocery List
- 40 Healthy and Easy Recipes (Breakfast, Lunch, Dinner)
- List of Healthy Snacks
- 7 Day Sample Meal Plan (Breakfast, Lunch, Dinner, Snack)
- Healthy Eating While Traveling
Although the information in the guide will support you in your process, you do not have to follow all the recipes to a tee. But keep in mind that they were created to help support your weight loss efforts. Feel free to be creative in the kitchen and come up with your own ideas, based on the foods you are allowed to eat.
**The meals shared do not cater to a particular diet, but you are more than welcome to alter to ingredients to fit your needs (ie gluten free, vegetarian, etc).
Basic #iSlayChallenge Rules
- No chips or candy
- No Soda
- 1 alcoholic beverage max per week
Read Your 'Beginner's Guide to Home Workouts'
Prepare to slay those home workouts!
The Beginner's Guide to Home Workouts will prepare you for the 28 day home workout plan. This includes setting up a space for completing your daily workouts, getting the necessary equipment, understanding various exercises, etc. This also includes:
- How to take your before pics prior to getting started
- Write down your goals
- ...and more!
This is optional, but if you are new to home workouts I highly encourage you purchase the home workout guide for 50% off ($4) so you are up to speed!
Discount code: SLAY11
Join the Facebook Group
Say hey to your accountability group!
Setting goals is easy. Reaching them is where the challenge lies. I invite you to join myself and other Slay Sistas on the health journey. Say 'hey' to:
YOUR SUPPORT SYSTEM.
You are note alone. The Facebook group is a place for members of the community to encourage and motivate one another to achieve their health and fitness goals. This will be a place where members can share their goals, discuss their progress and challenges, celebrate successes, and ask health - related questions.This is a closed group so that only members can see the posts. Demeaning behavior will not be tolerated.
OH - and I will be posting an exclusive dance fitness video for you to try each week, so be sure to join the group!
July #iSlayChallenge
(coming soon!)
Instructions: Each day of the challenge has been broken down below. Come to this page for daily tips and to take note of the exercise you will complete for that day. Each day includes a link to the workout plan for easy access.
Remember that healthy living is a way of life - it is NOT a diet or an exercise fad. Diet and exercise fads are often deemed as a short term fix. This challenge will teach you to make long term, lifestyle changes. If you want to be successful with developing healthy habits, you’ve got to view it as redefining the relationship you have to food and exercise. in the next 28 days you will be challenged you to take it slow and focus on continuing to improve your habits over time, rather than trying to change everything all at once.
Day 1 - July 1st
Write down your body goals!
It's 2017 - and this is YOUR year. If you haven't yet written your goals for the year, do so today. Writing down your goals means you're more likely to achieve them. Make sure your goals are specific. Rather than vowing to tone up and get healthy, reword each goal so that it is clear and measurable: Examples include:
- 'I will fit into my pre-pregnancy jeans by May 15th 2017'.
- 'I will complete a 5K race by June 30th, 2017'
Share your goal with your Slay Sistas in the Facebook Group.
Be sure to take your before pics so you can track your progress (front view, side view, back view). See page 14 of your home workout guide for instructions.
This is also the perfect time to look ahead at your meals in your Health Guide to ensure that you prep advance!
Day 2 - July 2nd
Lets get started!
Keep a food diary. Before you can improve your eating habits, you have to know where you stand. Record everything you eat and drink for five days and use these tips shared throughout this challenge to make small changes.
Suggestion for columns to include in your diary:
Time - What time did you eat?
Food Name(s) - What food(s) were a part of your meal?
Quantity - How much of each food did you eat?
Mood - How do you feel?
Thoughts - What are you thinking?
Example:
Breakfast - 8am
Food Name/Quantity: 2 hard Boiled Eggs, 20oz Smoothie with Spinach, apples, bananas, carrots, hemps seeds and vanilla almond milk
Mood: Satisfied/Energized
Thoughts - Quick meal to enjoy on the walk to work
Don't forget to share!
Take pics of your awesome meals. Celebrate the completion of your workout. Share your progress. Be sure to use the #iSlayChallenge hashtag and tag @gymhooky!
Day 3 - July 3rd
Goodbye kitchen clutter.
It happens to the best of us, especially if the kitchen is in a high traffic area. The countertops (and even table) in your kitchen can be magnets for all kinds of stuff. Mail gets dropped off, bills pile up, your purse has found itself a home. If this sounds familiar to you, your first task should be to clear it all out. If your kitchen isn’t conducive to cooking, you’re less likely to want to cook in it.
Don't forget to share!
Take pics of your awesome meals. Celebrate the completion of your workout. Share your progress. Be sure to use the #iSlayChallenge hashtag and tag @gymhooky!
Day 4 - July 4th
Prep the space for success.
Buy smaller plates. We tend to want to fill up our plates. If our plate isn’t full, it sends a message to our brains that it’s not enough food. Believe it or not, if you have a smaller plate, you’ll likely feel just as satisfied after eating a plateful. If you don’t go back for seconds, this can be huge for helping you with portion control.
Invest in lots of storage containers. And I mean lots. You’ll want some small one-cup or half-cup containers (great for nuts or cheese cubes), medium 4-ish cup containers (great for leftovers), and large 8+ cup containers (great for freezing food after batch cooking). Make sure they’re microwavable (dishwasher-safe as well, if that’s what you need).
Don't forget to share!
Take pics of your awesome meals. Celebrate the completion of your workout. Share your progress. Be sure to use the #iSlayChallenge hashtag and tag @gymhooky!
Day 5 - July 5th
Eat Clean, Look Lean!
At its simplest, clean eating is about eating whole foods, or 'real' foods - those that are minimally processed, refined and handled, making them as close to their natural form as possible.
What does that even mean? Well, I like to explain it as REAL vs CRAP food:
- REAL FOOD are things that grew in the ground, on a tree, came out of the sea, ran on the land, or flew through the air. Meat, fish, eggs, vegetables, fruits, nuts are all great examples of REAL food.
- CRAP FOOD comes from a drive-thru window, a vending machine, box, bag, or wrapper. If it has an ingredient list longer than A Game of Thrones, it’s probably not good for you. If you cant pronounce half the ingredients on the label, stay away (or at least try!). If it started out as real food and then went through fourteen steps to get to the point where you’re about to eat it, it’s probably not good for you.
Don't forget to share!
Take pics of your awesome meals. Celebrate the completion of your workout. Share your progress. Be sure to use the #iSlayChallenge hashtag and tag @gymhooky!
Day 6 - July 6th
Walk 10,000 steps a day.
Strap on an activity bracelet or pedometer and track your steps each day. Set a goal to get to 10,000 steps a day. Why? It adds up to about five miles each day for most people, which includes about 30 minutes of daily exercise.
If you’re new to exercise or returning from injury, you’ll want to start slowly to avoid burnout or further injury. Wear a tracker and determine how many steps you take on average each day over the course of a week. That’s your baseline. The Mayo Clinic recommends adding 1000 daily steps each week, so if your baseline is 4000 steps per day, set your goal at 5000 steps each day.
Ways to gets steps in:
- Choose a subway/bus/train or parking spot farther from your office
- Use a bathroom on a different floor at work
- Walk around the practice field watching your kids play sports instead of bench warming
- Pace while you are on the phone
- Have a walking meeting with your colleagues
- Say no to drive thrus. Walk in or get nothing.
- At the airport? Take a walk around the terminal while you wait for your flight to board
- Make it a ritual to take a 5min walk after every meal
- Take your dog for a walk
Don't forget to share!
Take pics of your awesome meals. Celebrate the completion of your workout. Share your progress. Be sure to use the #iSlayChallenge hashtag and tag @gymhooky!
Day 7 - July 7th
Covertly work your core throughout the day.
Yes - the secret's out. You can put in work to strengthen your core without crunches and sit-ups!
Imagine how'd you react if someone were to punch you in the stomach. You'd tighten that midsection and brace yourself for the blow. Did you see how you squeezed your stomach muscles, but didn't suck in your gut. Cool. That's what I want you to do all the time.
The core is key to everything. It is the center to gravity and when it is conditioned, it keeps your body in perfect alignment and effects your strength, endurance, mobility, and more. By bracing your stomach as if your were to absorb a blow, you work your core from the inside out. You are not holding your breath while doing this. Pull your abdominal muscles in toward your spine as you walk, while breathing normally and maintaining an erect posture
In the beginning you will consciously think about, but over time it will become a habit. Remind yourself: Tight core. Stomach tight. At the gym. While sitting at your desk. In the shower. During TV time.
Don't forget to share!
Take pics of your awesome meals. Celebrate the completion of your workout. Share your progress. Be sure to use the #iSlayChallenge hashtag and tag @gymhooky!
Day 8 - July 8th
Say 'YASSS' to healthy fats!
Eat healthy fats. Healthy fats are good for you! You can get healthy fats from:
- fish (ie anchovies and sardines)
- nuts and seeds (ie walnuts, almonds, chia seeds)
- avocados
- eggs
- oils (olive oil, coconut oil)
- dairy products
- grass-fed beef.
Don't forget to share!
Take pics of your awesome meals. Celebrate the completion of your workout. Share your progress. Be sure to use the #iSlayChallenge hashtag and tag @gymhooky!
Day 9 - July 9th
Shop 'til you drop. Well - not really.
Make a grocery list. I cannot stress the importance of this one enough! Make a grocery list every time you go grocery shopping. It is so much easier to avoid less-than-healthy temptations when you’ve decided from the get go that you’ll only buy what’s on the list. Don’t forget to make sure you eat before you go shopping. When we’re hungry, everything looks good and we buy way more than planned.
Start at the perimeter of the grocery store. Fruits, veggies,dairy and grains, which should make up the bulk of your diet, are located here. Eating these unprocessed foods boosts your nutritional intake and promotes health.
Explore the spice aisle. You might be amazed at how flavorful healthier food can be! The secret is to use lots of herbs and spices in your cooking. It’s a good idea to start trying spices you’re unfamiliar with or don’t typically use.
Buy frozen freggies. You’ll probably save some money, and frozen fruits and vegetables have just as many nutrients as fresh (sometimes more, if you don’t buy your fresh freggies locally). Then you have all kinds of goodies on hand to throw together a soup or casserole or fruity breakfast!
Don't forget to share!
Take pics of your awesome meals. Celebrate the completion of your workout. Share your progress. Be sure to use the #iSlayChallenge hashtag and tag @gymhooky!
Day 10 - July 10th
About that smoothie life?
Pre-portion your smoothie fixings. Take all the fruit and veggies that you plan on putting in a single smoothie, and place them in a plastic baggie. Put all your plastic baggies in the freezer, and then you’ll be able to make smoothies with a great consistency and with little prep work!
Don't forget to share!
Take pics of your awesome meals. Celebrate the completion of your workout. Share your progress. Be sure to use the #iSlayChallenge hashtag and tag @gymhooky!
Day 11 - July 11th
Water is Bae.
Water helps rid your body of toxins.Your body gets rid of toxins through sweat and pee. Water keeps things moving along.
Drinking lots of water actually helps promote weight loss. Okay…here's a little secret. Did you know that sometimes when you think you're hungry that you're not really hungry? You're dehydrated! By drinking water, you will reduce that feeling of hunger. It's smart to drink a glass of water before each meal, because it will fill up your stomach and you'll be less likely to overeat. Bonus: if you're drinking enough water your body won't retain as much water.
Staying hydrated keeps workouts from sucking.Our muscles are made up of mostly water. By making sure that weȇre hydrated, weȇll be able to perform better during workouts. If you arenȇt hydrated during a workout you risk becoming weak, tired and dizzy.
Gradually replace soda, flavored coffees, sugary drinks and other high-cal liquids with water. Aim for 8-12 cups each day. If you are craving a sweet liquid, try adding fruits to your water!
Don't forget to share!
Take pics of your awesome meals. Celebrate the completion of your workout. Share your progress. Be sure to use the #iSlayChallenge hashtag and tag @gymhooky!
Day 12 - July 12th
Introducing the 80/20 Rule...
The 80/20 rule is quite simple: Eat nutritious foods 80% of the time and allow yourself to indulge a little the other 20% of the time.
Gasp! Yes, you can have your ‘off track’ moments and the world will not end! The 80/20 rule makes clean eating easier. You now have the space to go out socially and enjoy a meal (or a cocktail!) with friends, but most importantly, it makes the whole clean-living thing feel doable for the long run. A few things to note:
- It is no diet — it's a lifestyle change that can lead to sustainable weight loss. Folks who have struggled with restrictive and unrealistic diets in the past find that this new rule teaches them about balance and moderation.
- Balance you’re your eating like a bank account. If you’re eating pizza, add vegetables. If you’re drinking wine, eat a salad & protein. If you ate like crap one day, eat clean for the next two.
- Moderation is key for your 20%. One serving of a treat food is good, but eating a meal containing a whole day's worth of calories is not. An appropriate splurge may be enjoying one serving of dessert at the end of a meal or choose a serving of a comfort food like macaroni and cheese for your main dish.
- Plan, plan, plan. If you don't plan for those meals when you're going to use your 20% of less-healthy eating, you may find yourself indulging more than yiu should. Be sure to consider your schedule each week. If you're going to be eating out or having a special occasion, reserve your treats for those times.
Don't forget to share!
Take pics of your awesome meals. Celebrate the completion of your workout. Share your progress. Be sure to use the #iSlayChallenge hashtag and tag @gymhooky!
Day 13 - July 13th
Meal Plan like a BAWSE.
Plan and prep your meals and snacks. Yes…again. You will hear this often. Why? Well, there are tons of benefits of planning your meals in advance! In this case, its quite simple. You prep your food, YOU manage the portions.
Whether it's knowing what’s on the menu from breakfast through dinner or actual prep work like cutting, chopping, and packing meals—planning ahead is your secret to success. You’ll be much less likely to make a pit stop at the vending machine or grab a burrito for lunch.
Don't forget to share!
Take pics of your awesome meals. Celebrate the completion of your workout. Share your progress. Be sure to use the #iSlayChallenge hashtag and tag @gymhooky!
Day 14 - July 14th
Reward Yourself.
Yes. Celebrate the progress you're making on your health journey! You deserve it my Slay Sista!
Listen. Change is tough, no matter how strong willed you are. There will be days it takes absolutely everything out of you. So it it important that congratulate yourself on a successful week. Incentivize yourself with a small non-food 'me' gift. This will keep you motivated week by week. My rule of thumb is to treat yourself at the end of every week to remind you of the work you put in.
Again - this reward is to be non-food based. Try to avoid rewarding yourself with a cheat meal. Why? Well, if you wanted to quit smoking and managed to go a week without cigarettes, would you reward yourself with a cigarette? If you were looking to quit drinking and stopped for a whole 7 days, would you pat yourself on the back by pouring a drink? Get the drift?
Here are some ideas to reward yourself:
- Buy something that boosts your progress (ie a personal training session, a new workout top, a piece of exercise equipment, a better water bottle, etc)
- Invest in something that accentuates a NEW YOU (ie a new hairstyle or color, a facial, a a manicure, a pedicure, etc)
- Make it an event to remember (ie a movie, concert, sporting event, etc)
- Choose something that will make our grow (ie learn to rock climb, taking a painting class, learn another language, try a cooking class, play an instrument you've always wanted to try)
- Make it something that soothes (ie bubble bath, spa day
Don't forget to share!
Take pics of your awesome meals. Celebrate the completion of your workout. Share your progress. Be sure to use the #iSlayChallenge hashtag and tag @gymhooky!
Day 15 - July 15th.
Alcohol is the weightloss enemy.
When you're trying to lose weight, alcohol is the number one enemy. Simply, alcohol can sabotage your weight-loss efforts. It releases estrogen into your bloodstream, promotes fat storage, and decreases muscle growth. As soon as you have a drink, your body eats up all the glycogen (stored glucose) in your liver, makes you hungry, and reduces your inhibitions, so you're more likely to grab that chicken wing or stuffed potato skin at happy hour.
If you're serious about losing weight, it's best to put alcohol aside until you're in maintenance mode. If you are going to have a drink, choose wine, which may protect the heart and help lower inflammation. Or, opt for a drink with clear alcohol and no sugary mixers, such as a vodka and club soda or a tequila on the rocks with lime. Below is a list of the calorie count of most drinks.
- Beer — 250 calories
- Red or white wine — 120 calories
- Daiquiri — 259 calories
- Vodka and club soda — 64 calories
- Champagne — 84 calories
- Rum and Coke — 91 calories
- Cosmopolitan — 230 calories
- Bloody Mary — 140 calories
- Sangria — 167 calories
- Martini — 69 calories
- Margarita — 270 calories
Don't forget to share!
Take pics of your awesome meals. Celebrate the completion of your workout. Share your progress. Be sure to use the #iSlayChallenge hashtag and tag @gymhooky!
Day 16 - July 16th
Stop. Sit. Disengage.
Take a break for at least 5 minutes a day.
1. Step away from whatever it is you are doing.
2. Find a nice quiet place where no one can bother you.
3. Sit, close your eyes, and think about nothing for at least 5 minutes.
Don't forget to share!
Take pics of your awesome meals. Celebrate the completion of your workout. Share your progress. Be sure to use the #iSlayChallenge hashtag and tag @gymhooky!
Day 17 - July 17th
Eat out responsibly.
Know your red flag menu words. Avoid restaurant items described as: battered, bottomless, breaded, buttery, cheesy, country, creamy, crispy, fried, giant, loaded, smothered and stuffed.
Look for green flag menu words. Healthy restaurant foods are usually described as baked, boiled, broiled, fresh, grilled, light, multigrain, poached,reduced, roasted, seasoned, steamed, or stir-fried.
Here is a guide that highlights the foods you should choose more often vs the food you should limit.
Don't forget to share!
Take pics of your awesome meals. Celebrate the completion of your workout. Share your progress. Be sure to use the #iSlayChallenge hashtag and tag @gymhooky!
Day 18 - July 18th
Read the labels.
Get the nutrition facts.The front of a package won't tell you the whole story. Read labels and compare key nutrients calories, serving size, fat, fiber, calcium, and ingredients to make the best choice.
Oh, and if....
1) You cant pronounce most of the ingredients of the food label
2) The ingredient list on a label is longer than the Game of Thrones
STAY AWAY.
Don't forget to share!
Take pics of your awesome meals. Celebrate the completion of your workout. Share your progress. Be sure to use the #iSlayChallenge hashtag and tag @gymhooky!
Day 19 - July 19th
Don't Skip Meals.
”If I skip breakfast, it can save me calories that I can use throughout the day, right?”. WRONG.
Skipping breakfast does more harm to your body than good. When you skip a meal, you’re more likely to arrive at your next meal feeling famished - and wanting to eating A LOT.
Eating a small, sensible breakfast will help you curb your hunger throughout the day (and you are less likely to reach for that junk food!). It boosts your energy, metabolism and mental focus. Plus, breakfast eaters consume fewer calories throughout the day than people who skip this meal.
Don't forget to share!
Take pics of your awesome meals. Celebrate the completion of your workout. Share your progress. Be sure to use the #iSlayChallenge hashtag and tag @gymhooky!
Day 20 - July 20th
Carbs are not the enemy. Seriously.
Yes, you read that right. You CAN eat carbs and still lose weight! I know that a lot of trendy diets (like Atkins and Paleo) have popped up over the years based on the principle that a high-protein/low-carbohydrate diet is the key to weight loss. I’m here to tell you that is completely false: You don’t have to banish carbs to lose weight. In fact, some may even aid in your weight-loss efforts. Think about it — fruits and vegetables have carbohydrates and they are a couple of the best food groups out there, right?
The key is choosing the right carbs to consume. Here are a few other reasons why carbs are NOT the enemy. Healthy carbs help you feel full. But muffins, cupcakes, french fries, white bread, white rice…? These are the evil carbs. These refined and processed carbohydrates have very little nutritional value and can definitely make you gain weight — which is why it’s about time you replaced them with a healthier version or just eliminated them altogether. Carbohydrates that are 100 percent whole grain and fiber rich help you feel full because they get absorbed slowly into your system and keep your blood sugar balanced. Other healthy carbs that fit the bill? Look to nonstarchy vegetables, fruits, beans, and whole grains like quinoa (which is technically a seed), oats, wild rice, or triticale (a wheat-rye hybrid).
Don't forget to share!
Take pics of your awesome meals. Celebrate the completion of your workout. Share your progress. Be sure to use the #iSlayChallenge hashtag and tag @gymhooky!
Day 21 - July 21st
Fill up on fiber.
Say yes to fiber - it is found in fruits, veggies,whole grains and beans!
- Fiber fills you up faster.
- Fiber feels you up longer.
- Fiber curbs your hunger so you end up eating less.
- Fiber stabilizes your blood sugar (so your energy and mood levels stay even and steady!)
Don't forget to share!
Take pics of your awesome meals. Celebrate the completion of your workout. Share your progress. Be sure to use the #iSlayChallenge hashtag and tag @gymhooky!
Day 22 - July 22nd
Eat slowly and savor the taste of the food.
It takes about 20 minutes for the brain to recognize reduced levels of the hormone ghrelin in your blood. In other words, that’s why if you gulp down your food quickly, you can still feel hungry for a bit even though your stomach is actually full. And why, if you continue to eat at that point, you eventually end up feeling uncomfortably full. So slow down while eating and you’ll be less likely to overeat. Bonus: eat mindfully and truly savor the flavors, and your taste buds will be happier with less, too!
Don't forget to share!
Take pics of your awesome meals. Celebrate the completion of your workout. Share your progress. Be sure to use the #iSlayChallenge hashtag and tag @gymhooky!
Day 23 - July 23rd
Crock Pot it up!
Too busy to cook healthfully? To save time - use your Crockpot, cook and freeze large batches of food, buy pre-cut or pre-cooked ingredients, and keep an organized grocery list.
Don't forget to share!
Take pics of your awesome meals. Celebrate the completion of your workout. Share your progress. Be sure to use the #iSlayChallenge hashtag and tag @gymhooky!
Day 24 - July 24th
Oh, the sweet life!
Sweeten without sugar. Sugar and corn syrup add calories to foods, but have no nutritional value. Buy syrup - and sugar-free varieties of fruit spread, applesauce, juice, and canned fruits. After all,fruit is naturally sweet!
Don't forget to share!
Take pics of your awesome meals. Celebrate the completion of your workout. Share your progress. Be sure to use the #iSlayChallenge hashtag and tag @gymhooky!
Day 25 - July25th
Goodbye white grains!
Swap white grains for whole grains. White flours, breads, rice and pasta are highly processed and low in nutrients.Whole grain varieties are packed with nutrients,fiber and staying power.
Don't forget to share!
Take pics of your awesome meals. Celebrate the completion of your workout. Share your progress. Be sure to use the #iSlayChallenge hashtag and tag @gymhooky!
Day 26 - July 26th
Stretch Throughout the Day.
Most people understand the importance of stretching as part of a warm-up or cool-down, but when else should you stretch?
You should stretch throughout the entire day. It is a great way to stay loose and to help ease the stress of everyday life. One of the most productive ways to utilize time is to stretch while watching television or even while your desk at work.
Don't forget to share!
Take pics of your awesome meals. Celebrate the completion of your workout. Share your progress. Be sure to use the #iSlayChallenge hashtag and tag @gymhooky!
Day 27 - July 27th
Keep your fruit and veggies in sight.
Store fruits and vegetables on the top shelf of the fridge,or on the kitchen counter or table in a colorful arrangement. If you see them, you will eat them more often.
Don't forget to share!
Take pics of your awesome meals. Celebrate the completion of your workout. Share your progress. Be sure to use the #iSlayChallenge hashtag and tag @gymhooky!
Day 28 - July 28th
YOU DID IT!
My Slay Sista - congrats on making it through the 28 day challenge! You made a commitment and followed through - you should be SO proud of yourself. This is only the beginning to living a healthier and happier life!
Take a progress picture
Take the same 3 -view pictures as when when you started the challenge (front view, side view, back view). Now compare it the pictures your took at the start of the challenge. Note any small changes.
I look forward to having you join the challenge next month. There will be a new workout plan for you to follow and more recipes for you to try.
Remember that being healthy is more than just working out regularly and eating healthy foods. It is about being happy and feeling whole. It is about loving yourself and your life. My hope is that you also FEEL better after these 28 days. More energized. More positive. You will see changes over time It is going to continue to take hard work, dedication, patience, endurance, and time.
Cheers to your 28 day success!
Don't forget to share!
Take pics of your awesome meals. Celebrate the completion of the March Challenge. Share your progress. Be sure to use the #iSlayChallenge hashtag and tag @gymhooky!
Follow Gym Hooky
Be sure to follow Gym Hooky for tips and resources for your healthy journey.
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