30 DAY Posts | teamtraining

30 DAY CHALLENGE example POSTS:

This is a guide to go by when posting in your challenge groups each day. Feel free to use this and tweak it to fit you. I suggest scheduling your posts using HootSuite to have it post each morning at the same time. This way you do not have to worry about it and can just check in when you are able to. The first 2 posts I do 2 days prior to the groups.

Day 1- (Saturday) Ok guys, Monday we officially start this challenge. I want to make sure we are able to track progress and all see some amazing changes not just in your body, but in your mind.

We are going to start today by taking your stats and measurements. Make sure you take your before pic (and message it to me or post it in the group) as well as your current weight.

Day 2 (Sunday)- What is your main health and fitness goal right now? Is it to lose weight, how much? To tone up, build endurance, learn how to eat better? Please share in the comments below

Week 1-

1- Monday Motivation- (find a motivational pic/quote to post with this)

We decided on working on our health and fitness goals, now it's time to commit and succeed. You have just made possibly the best decision you could have ever made, and that is to take care of YOU. Fitness is not just about looking good, but about feeling amazing inside and out. When you take care of your body, and your health, you will see all other areas of your life start to improve and change for the better.

You are going to build more confidence and self worth. Reaching your health and fitness goals will inspire you to set bigger goals in other areas of your life as well. Its motivation that gets you started, but habit that keeps you going.

Today I want you to make a promise to yourself to stay committed. Please share your promise in the comments below. My promise is to do everything in my power to help you, to educate you, and to hold you accountable for the next 30 days so that you are able to make healthy habits that last for life. It all begins with *DECIDING*

2- (Also share a little about YOU when you post this)

Tell the group something about yourself. We have 4 weeks together in here and it's important that we work together to support and hold eachother accountable to reaching our goals.

I want you guys to be able to feel comfortable sharing both your progress and struggles in this group so that we can help one another and work as a team to get to our goals together! So--what is something interesting about you? It can be anything, what do you do for a living, what are your hobbies and interests, what motivated you to join this group?

3- (Find a pic of healthy food, or diet quote to post with this)

Clear your home of unhealthy foods that are not in line with your health and fitness goals. If you keep good food in your home, you will eat good food. What are 2 things you can clearn from your cabinet that you are often tempted by, but know you should limit or avoid?

4- (Share your own menu for the day or screen shot of food log when you post this)

Know your calorie intake. Go to MyFitnessPal.com. Eating healthy is going to determine 80% of your results, so it's important to not only stick to clean eating, but know how many calories you need to consume in order to reach your goal. Over eating on healthy food is possible too, so be sure to measure your portions. How many calories are have you been taking in each day?? I recommend using the "my fitness pal" app to track this. It's east to use, fast, and will allow you to take a closer look at some changes you may need to make and takes away the confusion.

Log your food for yesterday or today, and post a screen shot in the comments below.

5- (Share why you started YOUR own fitness journey when you post this)

Share your WHY. Why did you decide to commit to working on your health and fitness and setting the goals you have set? What does it mean to you...how will you feel once you get there?

Your WHY is the driving force of your motivation. When I first decided, my WHY was because I was tired of not taking care of myself, I felt that by losing weight and trying to be healthy, I would in turn feel better and build more confidence and be able to do more of what I wanted to do in other areas of my life. Best decision I made..and I stayed focused on how I imagined I would feel once reaching my

Goals.

So I want you to really think about this, your deep down reason for wanting to make a change. Please share. :-)

6- (Share a few of your personal goals when you post this [fitness/personal/leisure, etc])

Write down your goals on paper. This is one of the single most important things (and something that less then 3% of people do) that will make the biggest difference in your life.

Spend some time today or this eve before bed really thinking of your goals for the next 12 months. Write them down in the present tense with deadlines as explained in this video.

https://www.youtube.com/watch?v=jHMJhXWNrIA

7- (Share a pic of your SHakeology when you post this)

What is your favorite Shakeology recipe!? I am always looking for new tasty ways to enjoy my fav meal of the day. What flavor are you using? I a chocoholic! My ALL time fav recipe is this:

1.) 8oz. of black coffee

2.) 1 scoop of Chocolate Shakeology

3.) 1/2 banana

4.) 1 Tbsp of PB

5.) Packet of Truvia

ABSOfreakinLUTELY delicious!!!

WEEK 2

1- Monday Motivation- (share your own affirmation when you post this and a motivational quote pic)

How to stay motivated! Here are my three tips to getting and staying motivated. Doing these three things everyday helps me not only stay motivated, but helps me grow as a person.

1.) Set Goals and write them down. Think about WHY they are important.

2.) Motivate other people. Motivating others, will help YOU even more, and it feels great to help and inspire other people in some way!

3.) Personal Development. Engaging in some form of personal development or self help for 15 min a day will dramtically change yout life. Whether its reading a book, listening to audio, or even just starting out with reading some motivational quotes each morning. This is going to help you change your mindset into a more positive one, you will become more aware of what you want and get there!

Start doing these 3 little things and make it a habit everyday. Watch and see how many things change for you. One last thing---surround yourself with POSITIVE people who want to see you succeed!

Your assignment today is to share one "I Am" affirmation and commit to saying this to yourself every single day multiple times a day (when you wake up and before you go to bed)!!

2- (Share a healthy shopping list or healthy recipe with the group when you post this)

Do you use a list when grocery shopping? Here are some tips on creating a healthy shopping list. I have attached my list that I share with my clients so you can use it as well.

Choose more whole foods, and less packages items or processed foods. Stick with lean meats like chicken, turkey and fish, complex carbs such as sweet potato, oatmeal, brown rice, and quinoa, and plenty of veggies. Est fruit sparingly and stick with mostly berries as they have less sugar and are rich in antioxidants.

Think about foods you enjoy, and figure out some alternatives or healthier versions of your favorite dishes. Eating healthy doesn't mean going hungry, and it certainly doesn't mean it has to be boring. ;-)

Does anyone have a fav healthy recipe or meal idea you can share?

3- Share your struggle with weight loss. We all have a hard time with certain things, this it normal. Over coming these things may take time, but can be done if you stay focused on the results you are after, and why its important to you. One of my struggles is sweets...I LOVE sweets, but have found a way to satisfy my sweet tooth with healthier versions of old time favs, or Shakeology & Quest bars. Even still, I sometimes can over do it on healthy things...I know, crazy, but its true. So what is it that you find your struggle with the most? Is it clean eating, not knowing what to eat or when? Is it a struggle to get through your workouts, or to stay motivated?

4- (Post your own selfie of working out or after your workout when you post this)

Post a workout pic today! Lets see your game face!! On a scale of 1-10 how was your workout today??

5- (Find and Post a pic of how much water to drink daily when you post this)

DRINK UP! How much did you drink right now? Did you know that drinking water helps with fat burning and helps flush out toxins in your body? Try drinking at LEAST 80oz a day. That is just 4 20oz bottles of water. It may sound like a lot, but when you are more aware, you can do it easily (during your workout, during all meals, etc)

6- Schedule your workout in advance. When do you workout each day?? Is it the same time? Schedule your YOU time for your workout and try to be consistent and keep it the same time each day if you can. This will help you make it a solid habit like brushing your teeth and showering. I just switched my workout schedule to very early morning so that I can get it out of the way first thing. What works for you?

7- (Post a pic of your to do list when you post this)

Have you ever created or followed a to do list?? This will simplify your life in so many ways. Not only will it help you stop the procrastination, but you will get more done each day and be able to have more time. Today, I want you to create a to do list. What are some things you have to do this week? Take a moment to think about all of the tasks you need to get done for the following week and break it down to daily tasts. Check it each hour to be sure you stay on track...and always do the one thing that you REALLY don't feel like doing *first*!

WEEK 3-

1- Monday motivation- (share a motivational quote or fitness motivation pic when you post this)

We are half way there!! Have you been staying motivated? List someone you have been motivating or someone you would like to help or inspire on their own journey.

2- (Share a list of your own trigger foods and a food pic that you take or find)

Make a list of trigger foods and share in the comments below. What foods are your weakness or cause you to slip up and sabotage the rest of your day/week? What are the foods that you have a hard time giving up or limiting?

3- (Share your before and after workout pic when you post this)

Post a pic of you before/during/after workout. Did you GIVE YOUR ALL today? What was your workout?

4- (Share inspiring quote about success or dreaming big when you post this) 5 things you are proud of in your life right now. What are they? Reflecting on things we are proud of helps us stay motivated and see that you are capable of doing things you may not have thought you could. BE PROUD of being proud. :-)

5- (Share your favorire motivational quote pic when you post this)

What is one of your favorite motivational quotes? Share below or post a pic of one! :-) I need some morning motivation everyday!

6- How will you reward yourself when hitting your goal? Rather then thinking of celebrating with junk food as a reward, I like to reward myself with some new workout clothes or a spa day! Good excuse to do a little shopping! ;-) What about you?

7- (Share a pic of your own lunch when you post this)

What was for lunch today? Post a pic!

WEEK 4-

1- Monday motivation-(share pic of the quote "Motivation gets you started, habit keeps you going)

To achieve long term success with anything, we need to create better habits. Our habits are what produce the results. Focus on the results you want, and keep that in the front of your mind--not just fitness related, but all areas of your life. Look back at how far you have come and believe you can achieve anything. List something that you have done or achieved (during or before this challenge) that you once thought was unattainable.

2- (Find and share a quote pic about goals when you post this)

Rewrite your goals (make a list of 10) and share below. Writing your goals down on the regular will help them stay fresh in your mind (even if they change). I have a special journal for this and write in it every night before bed. ;-) What are 10 of your goals for the next 12 months?

3- (Find and share an inspiring or motivating YouTube video when you post this. Look for something under 5 min)

Let's find some motivation on YouTube and share it with the group. I LOVE watching motivational videos, and often do this during morning cardio sessions. There is no better way then starting your day off with something that INSPIRES you to become better. I can't wait to see some new videos. :-) Here is one that inspired me today...

4- Invite someone to workout with you today!! Having a workout buddy makes it all the more fun. Who can you invite to workout with you today? Are your friends/family asking about what you have been doing?

5- Change a negative phrase you say about yourself into something positive. We all have that little voice in our head that tries to sabotage us and talk down to us...but we also can battle that by becoming aware of this when it happens and rephrasing it. Share something you can turn to a positive....

6- (Find and share a motivation pic about positive thinking when you post this)

What is your biggest accomplishment to date? Celebrate your successes and share it with the group. What is something you have achieved that you once thought you could not?

7- Congratulations for completing these 30 days together! YOU did it! You should be extremely proud of yourself..but remember the journey doesn't end here. It has only just begun. What have you enjoyed most about this challenge, and what has changed for you??

I know what we will all stay connected and I encourage you (if you haven't already, to add eachother as FB friends and continue to support eachother. Having that support and surrounding yourself with others who are in this with you will continue to help you reach your goals.

I want you guys to continue working on yourself from the inside out and invite you to start Chalene Johnsons 30 DAY PUSH challenge. It is free, fun, and life changing. This will touch more on the act of goal setting, determining your priorities, and values, and how to take action on getting where you want to be--in all aspects of life!!

You can sign up for free here -- www.30DayPush.com