With all this “get ready for your summer bikini bod” stuff going on, I wanted to try out my own fitness challenge. But this one is different — this one is doable.
We all have pretty crazy lives, but I wanted to create something that people can do so their workouts are a little bit better. Along with the body positive movement, I wanted to emphasize how important it is to love yourself in the skin that you’re in right now. (And let’s stop using the term “bikini body” while we’re at it!)
Working out and eating right isn’t just about trying to slim down or look a certain way. It’s about changing your lifestyle in a way that makes you a mentally and physically stronger person. It’s all about confidence and letting your inner beauty take over. I’ve compiled a fitness activity for each day of the week with delicious food tips to get healthy. None of these require a gym and can be done at home or in a nearby park. Don’t forget to stretch before and after your workouts!
Sunday isn’t the day to push yourself to the point of exhaustion, but it’s still important to get your blood flowing and muscles moving. Today is the kick-start to your entire week.
- Your workout: Walk 10 minutes, run 5 minutes, walk 10 minutes.
- Your meal plan: Eat as you normally would today, but eat one cup of fruit before every meal.
Now that you’re back in the workweek, it’s time to get serious with your workout. Everyone always tries to skip Monday workouts on account of being tired, but that’s exactly why you should push yourself to work out even more.
- Your workout: 45 jumping jacks, 2-minute break, 15 crunches, 25-second plank. Repeat 2 or 3 times.
- Your meal plan: For lunch, replace your meal with a large salad. Add lots of veggies.
Your body should be a little more used to the minor adjustments you’ve made thus far. The key is to push yourself a little more each time.
- Your workout: Walk 5 minutes, run 10 minutes, walk 10 minutes.
- Your meal plan: For breakfast, start the day off with loose granola in a bowl, cut up bananas and blueberries, and drizzle it with honey. Not only is this combination filling, but it’s also a delicious way to start the day and one of my favorite meals to eat.
It’s the middle of the week and you’ve been on that healthy grind so you should feel a glow. Today’s the day to have a really fun workout.
- Your workout: Play a game of basketball, soccer, or another sport for an hour. Pick the sport or activity where you’ll have the best sweat session and most fun doing.
- Your meal plan: After your workout, you’ll likely be hungry. I recommend you eat a wrap for dinner. It’ll be a delicious and healthy way to fill your stomach and it’s easy to buy or make! Use a wheat or spinach tortilla.
Nearing the end of the week, yay! Today it’s time to get back to the grind.
- Your workout: 15 burpees, 1-minute break, 30 crunches, 15 pushups, 40 jumping jacks. Repeat 2 or 3 times.
- Your meal plan: For a snack, get creative and make a smoothie of your choice with your favorite ingredients.
You’re almost near the end of this workout plan, but also the beginning of the weekend! I recommend you do this workout in the morning before you start your day. There’s a chance you won’t want to exercise on a Friday evening.
- Your workout: Walk 3 minutes, run 10 minutes, walk 3 minutes, run 5 minutes.
- Your meal plan: Try to prep all your meals in advance today so you know what you’re eating is healthy and that you’re going to eat right.
The last day, but not the least! Today’s workout will end your week with a bang!
- Your workout: 10 pushups, 15 crunches, and 20 jumping air squats. Repeat 5 or 6 times.
- Your meal plan: Try to eat super clean today. Hit up your local farmers market and find fresh produce to use. Snacks today should include vegetables like carrots and corn.
And you did it! Pat yourself on the back if you made it through the week. It takes commitment to fulfill any sort of fitness challenge. The key is making it fun and doable. Let me know in the comments how your week-long fitness challenge went. What went well? What didn’t? And how will you adjust and challenge yourself next week?
This article was originally published on Brown Girl Magazine.
Anagha Kikkeri is a 17-year-old girl from Dallas, Texas. She’s a political activist focusing primarily on righting abuses of equality and human rights. On her own time, she enjoys playing the piano, volunteering, and spending time with her family.