AUGUST FIT CHALLENGE
YOUR FITNESS LEVEL/MY FITNESS LEVEL
FIRST THINGS FIRST The challenge should be FUN. Do not do anything to push yourself too hard or any activity uncomfortable for you. We are all at different fitness levels. If something is too hard, swap it out with an easier workout that fits your fitness level. That goes both ways. You may be a crazy gym rat athlete who thinks the challenge is too easy, well step it up! You don’t have to follow my plan to complete the fitness challenge, you can still share your fitness posts/goals and I’d love to see them! My plan is just out there for ideas and a guide if you choose. If you need help finding alternatives, no worries! Just reach out and I’d be glad to help. I also noticed that everyone is quick to help and answer any questions you have on Instagram! I love learning from all of you. I will also be uploading stretching videos and mini circuits to Instagram throughout the challenge.
Where are the rest days? Stretching and walking is resting to me! If you need a day to yourself, take it! Listen to your body. This challenge can go anyway you want. You know your limits!
GOALS
Setting goals is key in the challenge.
I certainly made some improvements during the last challenge, but I still have tons of work to do. I decided to keep the same goals this month. They are the ones that mean the most to me when it comes to my health and I’d like to keep moving forward with improvement.
I upped my water tremendously. I NEVER used to drink water(I know how bad that is.) The only source of water I took in was a from coffee, watermelon and the water I add to my protein shakes. I’ve been drinking water all day and I never forget my water bottle wherever I go! I never liked the taste of it, but the more I drink, the more I crave.
My protein game was on point. I had protein shakes, Plain Greek yogurt, grilled chicken, ground turkey, hard boiled egg whites, egg white omelets, occasional steak, salmon and protein bars when necessary. Meal prepping all of the protein was helpful and I made sure to do that on Monday’s. I stretched maybe 18 out of 30 days, so I’m going to try to do it EVERYDAY and maybe even twice a day. I ran more miles this month than any month in my life. I even finished most of my runs with strength training. I would definitely say running has improved considering the heat, the hills and being injury free (yes I just knocked on wood.)
I also want to stick to the same sleeping schedule! In bed before eleven and up at six!
*take photos for progress! *have a friend join you! *make a checklist! *get your workout clothes ready the night before!
MY DIET
My diet will most likely stay the same. I’m a repetitive eater, which makes grocery shopping so easy! You can find my grocery list on the last challenge page. Everyone has different diets, and I advise you to eat what makes you feel the best. Here is what I bought and will be eating most of the time. ?
My go-to breakfasts: ?
*egg white omelet with veggies, fruit & whole grain toast on the side. *protein banana egg pancakes *cereal with almond milk & hard boil eggs on the side *vanilla greek yogurt mixed with granola and fresh fruit *oatmeal and hard boiled eggs on the side
My go-to snacks: ?
*plain greek yogurt mixed with honey & one tablespoon vanilla protein powder *vegetables and hummus *apples and peanut butter *2 hard boiled eggs, *watermelon, *mixed nuts
My go-to lunches & dinners: ?
*salads with grilled chicken or ground turkey *ground turkey, avocado & rice *protein shake: *one scoop vanilla protein powder, almond milk, ice, banana, + stevia *whole grain wraps with turkey, cream cheese, lettuce, avocado, bell pepper, cucumber & yellow mustard. *leftover roasted vegetables & grilled chicken. *zucchini pizzas
My go-to desserts: ?
*strawberries & dark chocolate chips, *air popped popcorn & dark chocolate chips, *1/2 protein bar, *peanut butter and apple slices, *Halo Top ice cream, *dark chocolate covered almonds, *watermelon & honey *greek yogurt.
**I usually go out to eat once or twice a week & cook something healthy and delicious on Sundays for dinner!
With all of the fitness activities, it’s important to stay hydrated, eat TONS of healthy calories and get that protein in.
August Activity Checklist
I did pretty awesome on the checklist! It would have been great to check them all off (maybe this time!) This checklist will have some of the same activities as July’s. I want you to add three personalized activities to your checklist that you plan on completing before the challenge is up. You can share them in comments too! I love seeing what you guys come up with!
AUGUST CHECKLIST ASSIGNMENTS (TRY TO COMPLETE SEVEN)
–HIKE THREE TRAILS –HIKE A MOUNTAIN – PLAY A SPORT – WALK 5 MILES WITH A FRIEND –TAKE THREE FITNESS CLASSES –BIKE –SWIM –MALL WALK –RUN/SIGN UP FOR A RACE –ROCK CLIMB – GO DO SOMETHING ADVENTUROUS THAT YOURE AFRAID OF (SKYDIVE, ZIP LINE, OR ROLLER COASTER) –ROLLERBLADE -UPLOAD WORKOUT VIDEOS TO INSTAGRAM 
AUGUST FIT CHALLENGE WORKOUT SCHEDULE
DAY ONE: FRI 8/5
-Today is all about challenge preparation. Spend some time writing out your goals, getting some super foods stocked in the house and motivating yourself.
-Make a new playlist for running & walking.
-Take a walk or go for a run.
*Stretch 10-15 Minute
DAY TWO: SAT 8/6
-Saturday should be about doing something adventurous.
WAKE UP EARLY.
-Hike, bike, swim, or run a trail.
*Stretch 10-15 Minutes
DAY THREE: SUN 8/7
-Find a fitness class to do today. Try a bootcamp, yoga, spin class, or anything available! If you absolutely can’t, complete a 45 minute youtube workout video.
-Walk 45 minutes at a 17 min mile pace.
*Stretch 10-15 Minutes
DAY FOUR: MON 8/8
-Run or Walk 35 minutes.
-25 Crunches
-20 Jumping Jacks
-25 Crunches
-20 Dumbbell Flat Bench Press (use 10-15lbs dumbbells)
-10 Burpees
-25 Crunches
-20 Dumbbell Flat Bench Press (use 10-15lbs dumbbells)
-1 Minute Plank
-25 Crunches
-1 Minute Wall Sit
-25 Crunches
-20 Dumbbell Flat Bench Press (use 10-15lbs dumbbells)
*Complete this circuit as fast as you can, take 3-5 min breaks and repeat 3X
*Stretch 10-15 Minutes
DAY FIVE: TUE 8/9
-Run or Walk 60 minutes.
-As soon as you’re finished with your run/walk, complete Runner’s Yoga With Adriene.
*Stretch 10-15 Minutes
DAY SIX: WED 8/10
-Walk or Run 45-60 minutes.
-1 Minute Jump Squats
-30 Crunches
-1 Minute Jumping Jacks
-30 Alternating Side Crunches
-1 Minute Alternating Lunges
-30 Crunches
-1 Minute Plank
30 Alternating Side Crunches
Repeat 4 X
*Stretch 10-15 Minutes
DAY SEVEN: THUR 8/11
One Hour Running/Walk Workout. (this is one of my favorites)
Walk five minutes, run five minutes, walk five minutes…etc. for one hour.
*Need easier? run 1 or 2 minutes/walk 9 or 8 minutes for one hour.
*Stretch 10-15 Minutes
DAY EIGHT: FRI 8/12
Take it easy today!
Walk 45-60 minutes.
*Stretch 10-15 Minutes
DAY NINE: SAT 8/13
Do something fun and active outside today! (see checklist)
*Stretch 10-15 Minutes
DAY TEN: SUN 8/14
Go 6-8 Miles today.
(running or walking)
**I will be uploading an ab workout video.***
Stretch 10-15 Minutes
DAY ELEVEN: MON 8/15
-Find a fitness class to do today!
(bootcamp, zumba, spinning, kickboxing, bodypump)
-Walk 45 minutes at a 17 min mile pace.
*Stretch 10-15 Minutes
DAY TWELVE: TUE 8/16
-Walk or Run 45-60 minutes.
-3 Minute Jumprope
-30 Crunches
-20 Dumbbell Flat Bench Press (use 10-15lbs dumbbells)
-1 Minute Fast Mountain Climbers
-1 Minute High Knees
-10 Burpees
-10 Jump Squats
-30 Crunches
-3 Minute Jumprope
Repeat 3X
*Stretch 10-15 Minutes
DAY THIRTEEN: WED 8/17
Track Workout (find a field with bleachers)
-Run up & down the bleachers 5 times
-Lap the track (.25 miles) or (3 minutes)
-Run up & down the bleachers 5 times
-10 push ups
-30 crunches
-20 jumping jacks
-30 alternating side crunches
-1 minute bicycle crunches
3 minute break.
REPEAT 4 X
*Stretch 10-15 Minutes
DAY FOURTEEN: THUR 8/18
Go 6-8 Miles today.
(running or walking)
*Stretch 10-15 Minutes
DAY FIFTEEN: FRI 8/19
Try your hardest to crawl out of bed early morning to go to a fitness class!
(bootcamp, zumba, spinning, kickboxing, bodypump)
-Walk 45 minutes at a 17 min mile pace in the evening.
DAY SIXTEEN: SAT 8/20
Workout with a friend today!
Come up with a fun circuit, go on a hike or join a class together.
*Stretch 10-15 Minutes
DAY SEVENTEEN: SUN 8/21
One Hour Running/Walk Workout
Walk five minutes, run five minutes, walk five minutes…etc. for one hour.
*Need easier? run 1 or 2 minutes/walk 9 or 8 minutes for one hour.
*Stretch 10-15 Minutes
DAY EIGHTEEN: MON 8/22
-Walk 45 minutes at a 17 min mile pace in the morning
**I will be uploading a twenty minute leg workout video!**
*Stretch 10-15 Minutes
DAY NINETEEN: TUE 8/23
-Run/Walk 45 Minutes
**I will be uploading a twenty minute leg workout video!**
*Stretch 10-15 Minutes
DAY TWENTY: WED 8/24
-Walk 60 Minutes (17 min mile pace)
-End your walk with this relaxing & stress reliving yoga video!
DAY TWENTY-ONE: THUR 8/25
-Run five minutes on treadmill (or half mile)
-2 minute speed jumprope
-10 pushups
-30 sit-ups
-10 pushups
-20 (each leg) squat side kicks.
-10 pushups
-40 alternating side sit-ups
-10 pushups
-2 minute jumping jacks
-30 crunches
-10 pushups
Repeat 3 X
*Stretch 10-15 Minutes
DAY TWENTY-TWO: FRI 8/26
You have ALL day to complete the following (space it out & keep track)
-500 Crunches
-300 Jumping Jacks
-3 Miles (walk or run)
-100 Jump Squats
-50 Push Ups
-10 1 Min Planks
-75 Burpees
*Stretch 10-15 Minutes
DAY TWENTY-THREE: SAT 8/27
Do something fun and active outside today! (see checklist)
*Stretch 10-15 Minutes
DAY TWENTY-FOUR: SUN 8/28
Create your own one hour outdoor workout using your surroundings.
Upload a photo or video and tag me on Instagram!
Have fun with this one & be creating
DAY TWENTY-FIVE: MON 8/29
**I will be uploading a final workout video for the last day of the challenge!**
*Stretch 10-15 Minutes
