Spring Challenge
When? March 15th - May 10th.
I am so excited for this! This challenge was created to provide you realistic structure, sustainable habits while establishing a plan that feels individual to you. I am so excited to see the difference you feel first, the habits that elevate your baseline, and the physical differences that will be a result of your intentional efforts.
A special perk of this challenge is the opportunity to receive individual nutrition calculations based on your goals. This is a completely optional aspect of the challenge, but is a great opportunity to enhance your results through a more specific approach. You can initiate that request here!
Whether you choose to forgo that option or utilize it, the below will provide you the structure of the whole challenge while still producing incredible results! I am SO excited. Ready?
Community Chat:
We have been loving the community chat and the Spring Challenge is an even better time to join and utilize it!
Use it to ask questions, share victories, workouts, meals, and more! I can’t wait to engage with you all in there :)
Resources to Utilize:
Coaching Calls:
These are quick calls that will be posted every other week and will also be recorded but will provide important information on how to realistically navigate and execute the goals for this challenge. Link for the recorded calls will be here and on the home page.
Tracking Progress (Record Week One - this is optional, but encouraged!):
Record your current weight
*Take baseline measurements — waist (at belly button), hips (at the top of your buttocks), Right Thigh and Left thigh (at mid thigh), Right Arm, Left Arm.
Take Pictures — in a sports bra/shorts or underwear. Take a picture facing forward with arms up in a U shape, facing back with arms up in a U shape, facing the right with arms straight out in front, facing left with arms straight out in front
*These are so important. Individuals often find that they lose inches and are smaller, but the scale doesn’t move equally as quick. This is a result of losing body fat and gaining/maintaining muscle.
Nutrition Goals:
Work towards eating your ideal weight in grams of protein per day. Example: if your ideal weight is 140lb, you will want to aim to eat 140g protein. A great way to do this is break it down by meal. Example: aim for 35-45g protein at each meal. I highly recommend using a food scale (this is the $7 one I have) to measure protein sources. You’ll be surprised how you may be underestimating amounts (ex: what 4oz of ground beef looks like).
Aim for 25–35 grams of fiber each day to support digestion, blood sugar balance, and fullness. Increase your intake gradually and be sure to drink plenty of water to help your body adjust comfortably.
Set “Eating Windows” that work with your schedule and only eat within those times. Establish eating windows for a breakfast, lunch, and dinner, and then one snack whenever suits you well. For example: breakfast (6:30a-7:30a), lunch (11:30-12:30p), snack (3-4p), dinner (6:30-7:30p).
Consume 80-100oz water per day. A great way to do this is to get a 40oz water bottle and fill it up in the morning. Your goal is to have an empty water bottle by noon, fill it up again at lunch, and know it needs to be empty again around dinner time.
Movement Goals:
Pick a workout program in A. Wellness Method to follow through this challenge — Strength and Sculpt, Total Body Dumbbell, 15 minute series (repeat in order), or Strength Pilates. You can even mix and match if you want — for example, do total body dumbbell program (3x per week) and a strength pilates workout (1x per week).
Whatever you choose, your goal is to do a workout 3x a week minimum.
Go on 4-5 30 minute walks per week OR aim for 8,000-10,000 steps per day (I use this $20 step tracker).
Lifestyle Goals:
No scrolling phone for the first 30 min-1 hour of waking up in the morning
5-10 minutes of natural morning light exposure as soon as realistically possible after you wake up
Weekly Meeting with Self — this can happen anytime of the week that makes sense for you (mine is on Sunday). During this 15-20 minute meeting, you will schedule your workouts in your calendar, make sure your personal/work calendar has everything on it that you are aware of, meal plan based on your schedule/capacity that week. We will talk more about this in the coaching call.
Tracking Progress (end of week 8):
Record your current weight
*Take baseline measurements — waist (at belly button), hips (at the top of your buttocks), Right Thigh and Left thigh (at mid thigh), Right Arm, Left Arm.
Take Pictures — in a sports bra/shorts or underwear. Take a picture facing forward with arms up in a U shape, facing back with arms up in a U shape, facing the right with arms straight out in front, facing left with arms straight out in front
*These are so important. Individuals often find that they lose inches and are smaller, but the scale doesn’t move equally as quick. This is a result of losing body fat and gaining/maintaining muscle.
End of Challenge Prize:
One person will be drawn for a $100 amazon gift card and 6 months free of A. Wellness Method!
The winner will not be chosen on how much weight or inches lost, but on overall progress and consistency based on their baseline start.
To enter to win — at the end of the challenge you will submit your week one baseline stats/pictures, your habit tracker, and your week six stats/pictures.
For extra entries — post a story on social media and tag me and mention A. Wellness Method! It can be anything about the challenge and your personal journey — a recipe, a workout, a lifestyle change, etc! Every post will be one entry.