I’m SO excited for this month’s challenge! Sorry it’s a little delayed, but it’ll be worth it. Promise!

So far this year, we’ve touched on all of the components of wellness in our challenges, paying extra attention to fitness and mental health.

August is all about FOOD! Get excited for…

The Build-A-Bowl Challenge!

You could call this a meal prep challenge, but it’s really more about finding new yummy meals to love with less stress. We’re ALL here for that, right?!

My love for bowl meals runs deep. You can put in as much effort as you want and the options for creativity are endless! Any time I’m not sure what to eat or don’t feel like cooking, I raid my kitchen and create some type of bowl.

Oh, and there are literally no rules when it comes to a bowl meal, which means it’s also SO EASY to pack them with tons of nutrition.

If you’re new to bowls though, it’s kinda hard to know where to start. And honestly, even if you’re as obsessed with them as I am, it’s really easy to get stuck making the same one over and over. Not saying this is a bad thing, but is there anything better than discovering new recipe inspo?

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Here’s how this challenge works!

The Build-A-Bowl Challenge will help you learn how to build a nutrient-packed, balanced bowl meal and/or expand your bowl-making horizons. The rules are simple:

1. Choose your ingredients
2. Follow the formula
3. Spice it up how you like
4. Enjoy!

Four weeks. Four yummy, nutrient-packed bowls!

We’re making FOUR different kinds of bowls in this challenge – one for every week!

WEEK 1: Smoothie Bowl

WEEK 2: Nourish Bowl

WEEK 3: Warm Breakfast Bowl

WEEK 4: Greens Bowl

The formula for each bowl will guide you to build a balanced, nutrient-packed bowl. There are no macros and there are no rules about portions or ingredients you can add!! We’re keeping this high level, so you can discover new recipes to add to your meal rotation, build some meal prep skills, and have FUN!

Some examples!

Here are two example bowls to get you started!

Smoothie Bowl 

• Banana + strawberries (2 fruit)
• Peanut butter + slivered almonds (2 fat)
• Protein powder (1 protein)
• Spinach (1 veggie)
• Almond milk (1 liquid)

Greens Bowl

• Mixed greens (greens base)
• Sweet potato + bell pepper (2 veggies)
• Black beans + grilled chicken + hemp seeds (3 protein)
• Avocado (1 fat)

Print the calendar and plan ahead

My advice? Plan your bowls ahead to make meal prep as quick and easy as possible! Choose to make the same bowl all week, or opt to switch it up every day! You can write out your plans on the blank calendar to stay organized.

Download the Challenge

Speaking of meal prep…

Prep your bowls as you go OR prep some of the ingredients ahead of time – I like this option because I always love myself later! Here are some easy things you can prep ahead of time:

• Wash and cut veggies
• Cook grains like rice, quinoa, noodles, etc.
• Cook proteins like shredded chicken, hardboiled eggs, etc.
• Make “smoothie packs” for your smoothie bowls, so all you have to do is pour into a blender with your favorite milk and blend!

At the end of the month, you’ll have a new set of go-to recipes to add to your rotation. You might even gain some new meal prep skills.

Okay now let me know if you’re IN!!

Tell me in the comments!!

Oh and post your Build-A-Bowl creations on IG and tag me @blogilates and @blogilatesdotcom!!! I wanna see allllll the food pics so I can get some inspo too!

Were you getting a little worried that I’d forgotten about our July Challenge? I haven’t exactly been in ‘challenge mode’ while in Bali (quite the opposite tbh), but I do have something for us! You can start now or whenever you’re ready! This one is short but sweet . Ready to see what it is?!

The 100,000 Step Challenge!

The short explanation: We’re going to walk 100,000 steps in 14 days!

Download Graphic

Don’t panic.

This is actually soo doable, especially with a plan! We’ll start Day 1 with 4,000 steps – easy! Then each day, we’ll slowly build our step goal until Day 14, when we hit 10,000 steps.

In the end, you’ll total 100,000 steps in 14 days! You can do this!

Two ways to go about this step challenge

1. Track ALL of your steps for the day.

If you sit a lot for work or need a little kick to get back on track with your Hot Girl Walks, set these goals as your total step count for the day. Even 4,000 steps might not seem like a lot, but I surprise myself sometimes with how low my step count can be if I’m not thinking about it…especially those long days of meetings!

ORRR

2. Challenge yourself outside of your “normal daily movement.”

Let’s say your step count is already pretty high because you walk a lot at work. You can use this challenge to get EXTRA steps outside of your usual daily activity!

Tips to get those steps in

This challenge might be my favorite so far this year because walking has been a huge part of my fitness so in 2023. The business is keeping me super busy (in the best way) and it’s leaving me with less time and energy for crazy workouts. I fought it at first, but then I settled in and focused on moving my body in a way that felt good – that’s been walking!

I’m obsessed with walking on my treadmill while I work right now because I love seeing how many steps I can get in while I’m also being productive! I feel better mentally and my body feels a lot better than if I were to sit at my computer all day.

Amazon has a ton of options for a super simple walking treadmill but of course, the beauty of walking is that you can do it anywhere! It’s summer which means getting outside to chip away at that step goal is easier. If you live where it’s super hot go early and pleaseee hydrate though!

Recruit a friend! 

Go on a walk with a friend, or chat on the phone while you walk! The time will pass soooo quickly.

Get sucked into a good podcast 

This is my fav way to walk! I could walk for HOURS when I’m really into a podcast. Here are some recs if you need! If you’re more of a music person, set yourself up with something fun like this Y2K Playlist!

If thousands of steps at once feels intimidating, just get small chunks in throughout the day! You won’t believe how quickly a few 10 min walks add up!

Ready to get 100,000?!

You’re going to feel so amazing when you get to Day 14!! Once you crush this, think about another intimidating goal you have that you can break up into smaller, bite-sized goals. This is how you make BIG moves!!

Okay now let me know if you’re IN!!

Comment below!!!

Oh and post your 100,000 Step Challenge progress on IG and tag me @blogilates and @blogilatesdotcom!!! I wanna see Hot Girl Walk selfies and your step counts!! I need you to motivate me as I transition out of vacay mode!

How are you feeling after last month’s detox challenge?! We’ve been digging deep into whole health this year, eliminating the things that don’t serve us and getting more of the things that DO.

Personally, these challenges have been much needed reminders to check in with myself these past few crazy months, and hopefully they’ve done the same for you!

Now, I’m feeling ready to get back to the thing we love doing together most: FITNESS!

We’re jumping right in, and lighting up those ABS

The No Abs Left Behind Challenge

Basically, this is an ab “layering” challenge. We’ll focus on one area of ab muscles the first week, and then layer on another area the second week. Then another the third week! When we get to the fourth week, we’ll have a full workout to target ALL of the abdominals.

Yes, it’s gonna burn a little. But a strong core is EVERYTHING. Ready to see the plan?!

Download JPEG

How to crush this ab challenge

What does “layering” mean? We start the challenge with just one move per day, and add a new move each week.

Do I need any special equipment? I’d recommend a mat to lay on and to use for move that put pressure on your knees! You’ll use a pillow for Pillow Passes in Week 4, but no other equipment required!

Are there rest days? There are 5 days of workouts per week! Space these out however you need, and make sure to give yourself at least one day per week to REST.

Should I add this to my other workouts? You can focus on this challenge on it’s own, or layer it with the April Workout Calendar.

The Roll Up!

Some tips!

• Remember that spot training isn’t a thing! These moves WILL strengthen your abs, which is the goal! But seeing a 6-pack takes a lot of time and other factors like nutrition.
• REMEMBER TO BREATHE.
• Be mindful about form – pull your bellybutton in, press your low back into the ground for moves on your back, and keep your head and neck neutral. Slow and controlled is key!
• If you feel any neck pain or other discomfort, feel free to modify as needed.

Let’s motivate each other!

Keep an eye out on Blogilates.com to dig deeper into your fitness goals!

Follow @blogilatesdotcom on IG and tag #NoAbsLeftBehind to cheer each other on!

Our 20-day ab challenge starts Monday, April 3!

Mark your calendars, print the challenge graphic, and get excited!!! The challenge starts April 3! If you can’t start Monday, that’s okay too! You can do this challenge on your schedule, or even repeat if needed.

Comment below letting me know if you’re IN!

Ready for a new challenge?! Last month we dated ourselves, and this month we’re going on a 10-day detox. But it’s not what you think! Promise.

We’re “detoxing” our lives, meaning we’re decluttering all of the things that aren’t serving us. The things that just don’t feel GOOD anymore. And by doing that, we’re making room for what’s next.

We’re making room for growth

Do you ever feel really excited about your dreams and aspirations, but life just feels too cluttered to make them happen? Like okay, after I take care of X, I will finally start working on that goal.

The problem is, X is in the way for much longer than you plan, because taking care of it is a whole thing (and usually not something fun). X weighs you down and drains your energy.

Enter: The Detoxify Your Life Challenge.

A 10-day detox for your life

The Detoxify Your Life Challenge will help us slowly start to chip away at the things that are clogging up our mental load, adding to our stress, and just not making us feel great. As we chip away, we’ll start to feel a little lighter, and we’ll finally have space to grow.

And omg just wait until you feel how satisfying it will be to check off every day. Are you ready to see what we’re detoxing for the next 10 days?!

Download JPEG

Some tips!

• Keep an eye out on Blogilates.com to dig deeper into the things we’re detoxing!
• Follow @blogilatesdotcom on IG
• On Day 2, we’re going added sugar-free. Don’t stress over this – it’s just one day, and we’re focused on added sugar, not all sugar! The goal is to see how you feel
• Lmk if you make the high fiber smoothie recipe!! It’s super pretty, so post pics and tag me @blogilates!!
• The deep tissue massage/foam roll day (Day 10)! Be warned that if you have tight muscles, this won’t be a relaxing massage. But it WILL feel amazing after! If you need tips or moves to follow, I have a video and more info here

Our 10-day detox challenge starts Monday, March 6!

Mark your calendars, print the challenge graphic, and get excited!!! Our 10-day detox starts March 6! If you can’t start Monday, that’s okay too! You can do this challenge on your schedule, out of order, or even repeat if needed.

Comment below letting me know if you’re IN!

So I was thinking…what if we did a new challenge EVERY MONTH of 2023?!

I guess you could say I’m just not ready for the vibe of our January challenge to be over! Because I enjoy coming together for a challenge SO much. You really motivate me!

Plus the Good Mood Challenge truly put me in a GOOD MOOD (yay it worked!). I loved the reminders every day to do something for me – I looked forward to every little challenge! Plus I never felt obligated like I do sometimes with a strictly fitness challenge. Instead, each day felt more like an opportunity. Why not keep that going?!

So that’s the goal…a new journey we can embark on together each month. But these challenges won’t just be another version of the Good Mood Challenge – Some will be fitness-focused, some will zero in on nutrition, and we’ll touch back in with whole-body wellness when we need it.

For February, the theme is self-love.

We’re a month into the year, which is when a lot of us are hard on ourselves. Maybe you didn’t stick to your New Year’s resolution as well as you wanted….or maybe you gave up completely. Maybe you were diligent with your plan but you’re not seeing the results you hoped for.

Before we embark on a journey of challenges through 2023, the first challenge must first be to accept and love yourself where you are right. now.

So with that, I hope you’ll join me in…

The Date Yourself Challenge

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A 14-day self-love challenge

We tend to be our own worst critic. We are so hard on ourselves every chance we get, and sometimes, we overlook the things we should be proud of.

BUT NOT ANYMORE.

After spending 14 days loving on yourself and doing things for YOU, you’re going to fall deeper in love with yourself. We’re taking ourselves on min wellness dates (think fitness breaks and movement goals), treating ourselves to our favorite things, and taking the time to do what we love.

Your first task is to create a mixtape-like playlist for yourself, and then listen to it! Think of it like your self-love anthems for February!

Ready to date yourself?!

You can do this challenge Feb 1- 14 so the dates line up, or you can start any time you want! This is your self-love challenge, so do what works for you!!

Let me know if you’re IN in the comments! Omg and should we make a hashtag and share pics from our daily dates with ourselves??! Let’s do #dateyourselfchallenge !!

Happy new year’s eve! It is legit 3:55pm on Dec 31, 2022 and I still need to get my inbox to zero, clean the house, and check all my slack messages ahhhhhh!!! But first, your 2023 challenge!

For the past 13 years, every January we’d do some type of a fitness challenge together and I was always so hyped about going hard, transforming, burning fat, building muscle, eating super healthy – all of it! But as you’ve probably noticed, this past year, it’s been different. After my Glow Up Series this past January, I ended up not posting any long form workouts the rest of the year. Not because I planned to stop, but because I was following what felt good. And honestly, what felt good was going on a 90 Day Journey to muscle.

I was so excited to be rewriting and reclaiming my bikini bodybuilding journey (those of you who have been with me for a while know how my 2012 bikini competition wrecked my eating habits and body image). I was having such a beautiful time lifting, writing, cooking, and tracking my progress. It felt like a fun science experiment for myself! But then of course, something I had set out to do for just me, ended up being an opportunity f0r people to tear me down. Severely.

Buff gym dudes and their meat head minions decided to monetize off of my journey and get views off my content by filming degrading videos about me. I tried so hard to “not care” and “not let it bother me” – I read books and listened to so many podcasts to try to build up the hardness in my heart. But the truth is, I am who I am and I am a sensitive human who feels, and feels a lot. I cry when it hurts, I cry when I am happy, I cry when I feel deeply. But…what I’ve learned is that my sensitivity is weakness and a strength all at once.

My sensitivity allows me to follow my passion with confidence. It guides me to my next move, even when my brain is feeling unsure. My sensitivity allows me to truly understand me.

Anyway, after my 90 Day Journey, I didn’t have anymore mental toughness to withstand the ridicule. The fitness industry can be such a toxic place when you or your content ends up in front of the wrong audience. So, I did what felt good. I dove deep int0 what made me happy – what lifted me – and that was designing, building my business, and building my team.

The past year has been one of my happiest, and its because I followed what felt better and I left behind what didn’t. Now, to be clear – fitness is still absolutely 100% part of my life. Every single morning I work out – but the difference is, I just wasn’t posting videos for people to tear me down. I needed a private space to take back something that I loved so much. I did not need any judgement.

Anyway, all of that to help explain why I was struggling so much with our 2023 challenge.

I wanted to do something that felt more whole – more than just fitness. Because feeling fulfilled and finding your joy is what this life is all about isn’t it? But I was afraid you’d be disappointed that it wasn’t a straight up workout program. I argued with myself for weeks and weeks, and in the end I had to remind myself that if something doesn’t feel right anymore, even if it did in the past, I don’t have to do it! Because whatever I do – it has to make me happy otherwise, why am I doing it??

And that was the exact inspiration for the 30 Day Good Mood Challenge.

It’s all about doing one small thing a day that gets you to feel good –> so you can access your joy. Feeling good has a lot to do with how you move, how you nourish yourself, and who and what you surround yourself with. This challenge ensures you are feeling good and feeling whole, inside and out.

Download JPG

I purposely made this fairly “easy” and “not intimidating” because I didn’t want you to drop off a few days in! I want you to commit and ride out these next 30 days of feeling good with me. So, you in?!

If so, comment below!

Also, send this to a friend and ask them to do it with you. That always helps with accountability, plus it’s just more fun!

I made this phone screen sized so you can save it to your camera roll and then just check off digitally as you go! The pen feature on iPhone is great for this or pop this into IG stories and draw or write on top!

I recommend you start this on either Sunday Jan 1 or Monday Jan 2, 2023! I am very excited about this and will be doing this with you for all 30 days! I will be documenting as much as I can on IG stories (except for some of those digital detox days).

Please tag @blogilates if you do this so I can check in on you! And let’s use #goodmoodchallenge as our official hashtag!

Ok time to go clean the house and do all the things before 2023 gets here ahhhhhhhh

Omg Taylor Swift’s new album Midnights is hereee!! Have you listened yet?! I heard Spotify crashed when it launched!!

I’m listening right now and every time I think “YES this one is my favorite,” the next song plays and immediately becomes my favorite?! I’ll have to report back on my true fave after I listen allll weekend.

So I wanted to do something to channel my excitement and really celebrate Midnights, because have we EVER anticipated a new album this much? And then it hit me.

Taylor loved the 100 Ab Challenge, so let’s make a Midnights version!!

I died when this happened. 

And if you remember, this isn’t the first time I’ve celebrated one of Taylor’s new albums! A month before 1989 dropped, I was invited to attend a private listening session AT HER HOUSE.

Umm I still can’t believe that really happened when I think about it. But I mean, I have photos to prove it wasn’t a dream, right?!

At the listening session, Taylor told me she had been watching my videos on YouTube for awhile! The feelings I had when she told me that are impossible to describe, but it felt like a dream. I literally felt like I was floating. Taylor had gotten me through some tough times in my life. She had real impact on me, and honestly I can only say that about her and like one other artist (MJ, in case you’re wondering!)

So let’s do the 100 Ab Challenge, but make it Midnights