You probably see me post and talk about Challenge Groups – and you might be wondering what they are, what we do and why it is so effective. That’s because we camaraderie, goal-set, and the daily support all play a huge role in helping you stay accountable and ultimately reach your goals… whether your goal is eating better, working out more, losing weight, or a mix of all three.
What is a Challenge Group?
The #1 secret to success with any fitness and nutrition program is staying accountable to your health and fitness goals — and that’s exactly what Challenge Groups help you do. Challenge Groups are led by a coach (ME!!) and are comprised of people just like you who all have committed to getting healthy and fit.
These groups are most often hosted on Facebook and focus on three main areas:
Ever heard the phrase, “results are made in the kitchen?” It’s true. To lose weight or build muscle following any workout regimen, it’s important to dial in your nutrition, and drinking Shakeology.
Most of us don’t eat in a way that allows us to get the nutrition we need just from our food, and new changes to our diet or exercise habits can increase the demands on our bodies.
That’s why Shakeology is so critical to your journey. It helps to address nutritional gaps in our diets and builds the strong nutritional foundation we need to feel better. And when we feel better, we do better, making smarter choices and taking on bigger challenges.
Whether you’re a meal prep pro or you’ve never cooked a thing in your life, I will be there to answer any questions or concerns you may have about the nutrition part of the challenge. And provide you with meal plans and recipes.
Challenge Groups sometimes focus on one specific Beachbody program at a time or sometimes it is fun to mix it up with challengers doing different programs and at different fitness levels. All Beachbody fitness programs include a workout calendar developed by certified fitness professionals. The goal of the program is to help you get the best results while also building in recovery time.
Support is key to staying accountable. That’s why your coach, and often, your fellow challengers, play a major role in helping you reach your health and fitness goals.
Throughout the duration of the challenge, I will check in on you daily, start conversations, and share tips to help you make it to the end.
Why Challenge Groups Work
Studies have found that weight-loss programs that involve a third party that holds you accountable, as opposed to you going it alone, may significantly improve your chances of reaching your goals.
Research by theInternational Journal of Consumer Studiesalso found social-networking groups provide 4 main types of support: emotional, instrumental, informational, and affirmation.
Trust and empathy are often huge factors in a person’s weight-loss journey. I will help create a safe, non-judgmental environment for you to ask questions and provide emotional support along the way.
As a result, Challenge Groups are great for both beginners as well as those who never miss a chance to work out.
I will provide their challengers with assignments, worksheets, and tools to lead them to success. Challengers are encouraged to actively engage with the group on a daily basis by uploading post-workout selfies, meal prep photos, and more.
There are more than 30 Beachbody workout programs, and there’s sure to be at least one that will fit your fitness needs and preferences. I will be there to give you the information you need to not only understand the program you’re using, but also to help you select the program that’s right for you to reach your specific goals.
Sticking to a challenge takes dedication and participating in a Challenge Group gives you the affirmation you need to keep going. Missed a workout? Didn’t stick to the meal plan for a few days?
Your Challenge Group and your coach can help give you the motivation you need to pick up where you left off. Once you’ve completed the Challenge Group, I can help you choose your next program so you can maintain your results.
In a world with countless distractions, a Challenge Group is a place where you can focus 100 percent on your goals and feel supported as you strive to reach them.
I’m going to go ahead and put it out there and say last week I was in week 4 of 80 Day Obsession and it was a total FAIL! Not because I ate bad or didn’t want to workout, but I was so sick I was in bed from Tuesday until Sunday! I do not get sick often, but when I do, I am down for the count!
I was doing so well with my workouts and although I got in every workout the week before I got sick, I did not lose a pound. I want to get to a point really quick about what I am saying. Although I did not lose any weight, my body is changing! I am feeling so much stronger and leaner and my little muscles are starting to peek out! I am so excited about this because I know eventually the weight will come off too. I still have 10 lbs to lose to get back to my pre-baby weight!
But over the past week of being sick, I actually lost 5 lbs. Unfortunately, it was not the healthy way, and I know it is already creeping back since I am feeling better. I barely ate anything because my throat was so sore from strep, I could not swallow to save my life. My throat was so swollen, I was spitting in a cup because I couldn’t swallow… TMI sorry!
But, anyways, now that I am better, it is GAME ON!!!!!!!
With my workouts I am doing with 80 Day Obsession, and they are kicking my butt! I am sweating, pushing, and groaning throughout to finish strong! But I also have a huge focus on my nutrition. I have so much experience with fitness and being on my journey that I know you cannot workout a bad diet! So I am drinking my daily superfoods, along with eating meals that are healthy and nutritious!
Tilapia, turkey bacon wrapped brussel sprouts with sweet chili sauce 80 Day Obsession breakdown: 1 1/2 red, 1 green, 1 tsp
Honey Garlic Chicken over brown rice and green beans 80 Day Obsession breakdown: 1 red, 1 yellow, 1 green, 1 tsp
I am so ready and exciting to get back into week 4 and get through Phase 1 so I can catch up to my awesome challengers that are rocking their fitness journey!!!
Here is my meal plan I am using. I made 2 different days worth of meals and will go back and forth throughout the week. For me, eating similar things will help me save time with prepping and money at the grocery store!
If you are looking to start your fitness journey and are wanting a challenge to really focus on nutrition and creating habits with your workouts, please fill out the application below to reserve a spot in my next 80 Day Self Love Challenge where you will get 1:1 motivation, support, accountability, health and nutrition tips, along with lots of positivity and personal growth… because it is so important to work on yourself to love yourself and grow in all aspects of your life!
It seems like when I feel like I kinda get myself together, something else comes up and I’m back at square 1 trying to remake a schedule and to-do list and get it all done each day….
I’m starting to realize, this “super mom” isn’t so super all the time, but I’m making my way and doing what I can!
I’m sure some of you can relate to this… especially my fellow mamas, nurses, and even fellow work from home mamas! I honestly felt like I had it more together when I was busier working my 12 hour nursing shifts, taking my master’s classes, raising a newborn and 1 year old and starting my home fitness business! So what the heck happened to me?!
Well, lots happened especially over the past 2 years… I retired from nursing to work from home, and this year went through a divorce where I am now the single mom raising 2 boys and managing the home alone while managing my full time fitness business!!
As my life may seem like rainbows and butterflies on the outside, its not! I hope I never portray myself that way although sometimes it may appear that way because of how happy I look especially on social media.. WHY do I always look so happy?? Well, I have NO problem sharing my struggles and I’ve always done that, but when I’m feeling down, stressed, or defeated, I turn it into counting my blessings for what I have! I have a God who loves me unconditionally and accepts me for who I am, I have 2 healthy beautiful boys who I absolutely adore (it may not seem that way when they are driving mama bonkers), and I have a successful fitness business that I absolutely LOVE that has impacted my own life in so many ways, along with others!
But when I say its not always rainbows and butterflies, I’m gonna get really REAL with you right now… I completely STINK at my schedule! One would think having the busy schedule that I use to have would have been more difficult to manage. But I actually did better being under pressure! Being able to work from home and take care of my family and home all at once has made me a little more laid back with managing my time… which means I get less done with more time! GAH I hate admitting that!!
I guess it’s a different kind of busy.. you stay at home and work from home mamas know what I mean right? More ability to pick up after everything and everyone, more time for more kids activities and driving back and forth with kids, and more freedom to do what we need!
So although I am less pressure prompted to get things done, I am on a mission to be a rockstar mom who manages her time better!!
How will I do this?!?
Well, it starts with consistency on making that good ol to-do list.. I use to make it every night before bed so I know exactly what I was going to do as a wake up in the morning! Then, I’m going to do something that is even more difficult.. I’m going to follow that to-do list! No matter what happens or interruptions that come my way, I’m going to be diligent on staying lazer focused on my tasks and remove any interruptions that may interfere with me staying on schedule… for example, notifications on Facebook and social media, phone calls, and TV shows. Its so easy to get off track by these things, but lets face it, those things will be there when were done with our tasks, so lets focus on getting things done that will impact our lives the most, THEN…. get back to the things that are mindless! With my to-do list, I will make 2 lists:
Must to TODAY- These things HAVE to get done and if not, will affect your life/business/family
Must be done this week or sooner rather than later- These tasks will not make or break you if not done that day, but really do need done.
Some tasks on my to-do list to keep me sane, healthy, motivated, and successful:
Get my workout in. I make it a habit to get a 30 minute workout in daily.. to help me release those endorphins, stress, and tension that may be building up! Of course also keeps me healthy and strong! I am currently following the Hammer and Chisel home fitness program where I don’t have to leave the boys to go to the gym, but get the lifting and cardio piece!
Read personal growth/development. It is so important for me to grow as a mother,friend, significant other, coach, leader, and of course in my faith! I would NOT have the mindset I do (especially with my struggles over the past 2 years) if it weren’t for listening and reading to sermons, audios, and books that help me to grow! I highly recommend adding this 15 min at least to your day… heck do it while your in your car driving to and from work, running errands, driving kids around, or cleaning the house! I listen to a ton of Joel Osteen and Steven Furtick sermons, along with John C. Maxwell, MWF motivation (podcast), and Chalene Johnson to name a few.
Meal prepping each week. Every week, it is very important for me to save time when I can, but also stay on track with my nutrition to keep me feeling good and healthy! So my time and money saver is in meal prepping! I do this on Sundays after church and take at most 3 hours to cook all our meals for the week and then during the week, its one less thing to worry about!
Time with my boys. Sometimes its hard to put our phone away and focus on our kids… I mean, come on, there are so many things going on and I gotta be honest, working from home and having your business be social media makes putting your phone down even more difficult! So I make it a MUST to spend some quality time with my kids each day WITHOUT a phone by me! Like turned off, silent, turned over until that time is up!! I am learning more and more every day how precious that time is with our kids and those calls and messages can wait until I’m done with my kids and giving them my attention!!
So here it is!! I know what I need to do, its a matter of doing it!! I gotta say, I feel like Im being held accountable by writing this!! So I will keep you updated and see how it goes!! I know the ONLY person that can make it happen is ME!!! I AM IN CONTROL … and so are YOU!!!!
If you are one of these mamas or dads who struggle on this time management thing with life, make that do-to list and STICK WITH IT!!! I have done it before and know first hand, it works!!! Time to take action!!
So before I ate this meal, I looked at these pancakes and thought.. uhhh they are green.. They probably don’t taste good lol… I was WRONG! They are amazing!! Thanks to my best friend Kaileigh for introducing me to these healthy Green Clean Protein Pancakes!!!
Sometimes we just need to make our meals simple and satisfying, along with keeping it clean! I made this new recipe just trying it out since I need more crock pot recipes for my challengers, and this hit the spot! Hope you all like!!
1 large egg
1 pound 99% lean ground turkey
1/3 cup Panko whole wheat breadcrumbs
2 Tablespoons Extra virgin olive oil
1/4 cup grated parmesan cheese
2 cloves garlic, minced
1 teaspoons dried oregano
1 teaspoons dried basil
3/4 teaspoon Himalayan salt
1/2 teaspoon pepper
1/2 large onion sweet onion, sliced
1 28-ounce cans crushed tomatoes
1. Beat the egg in a large mixing bowl. Add the ground turkey, Panko, 2 Tablespoons olive oil, parmesan, garlic, oregano, basil, salt, and pepper. Mix everything up just so the ingredients are combined – avoid overmixing. Roll into desired size balls, about the size of a golfball works well. Place all rolled meatballs on a large baking sheet.
2. Place onion slices in the bottom of the crockpot, topped with 1 can of crushed tomatoes.
3. Coat a large skillet with remaining Tablespoon of olive oil and bring to medium-high heat. Lightly brown the meatballs (only 6-8 meatballs at a time) for about 1 minute on each side. Layer the meatballs into the crockpot as you’re browning each batch. Once all browned meatballs have been added to the crockpot, pour remaining can of tomatoes on top.
4. Cover and cook on low for 6 hours. Serve with whole wheat pasta or with whole wheat bread as a meatball sub and serve with a side salad.
Would love your feedback once you try it!! Post how much you love it in the comments below!!
If you are on your health and fitness journey and are looking for 1:1 support, motivation, help with meals and recipes, please fill out my application below for a spot in my next private fitness support group.
*You will be required to workout 30 min day minimum (5-6 Days a week using a home fitness program from Team Beachbody) that we pick together based on your preference of workout and level of fitness, eat healthy, and check in daily to keep yourself accountable.