Hi guys!
This past month I’ve been doing a lot of thinking about how I can best serve you with this blog. I sent out a survey earlier in the month (you only got it if you are subscribed to my newsletter) asking you all what type of content you would like to see more of on the blog. To no surprise it was more content related to fitness.
Specifically, you mentioned that you’d like to learn more about exercises that are great for strengthening target areas, such as the abs, butt, legs, etc. While the thought alone did seem a bit overwhelming at first, I am actually very happy that you would love to see more content like this. I love working out, it is one of my favorite ways to engage in self-care and de-stress, so here’s what I’ve decided to do.
I decided to challenge myself, as well you as, and create a 30-day fitness challenge!
Before we dive into more details about the challenge, I want to talk to you about why your health and wellness matters.
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It directly influences your confidence and self-esteem
I want to make something very clear. Your main reason and motivation for working out should NEVER be able what you look like. We are all designed and built in different ways, we look different from others and that’s ok. If we all looked the same there would be absolutely nothing beautiful and unique about us as individuals.
Instead, choosing to work out and the motivation behind it should be about how it will make you feel and further enhance your features.
Working out consistently can greatly impact your confidence as well as your self-esteem. The truth is, when we take the necessary time to take care of ourselves, we are changing the way we may feel about ourselves from the inside out. Working out increases your confidence in a number of ways.
Some of these ways include your ability to do things, or the drive behind taking a chance at activities or projects that really matter to you. It can improve your social life, inspire you to switch up your style of clothing, and it can even help change your way of thinking.
Working out will build you self-esteem by changing the way you look and think about your body. All too often we spend way too much time comparing ourselves to others, and this starts at a very young age. When we make the time to work out and care for our bodies, we are teaching ourselves to love our bodies just the way they are.
But remember, working out isn’t about changing the way you look.
You may choose to work out to build muscle, tone your body, lose weight, or even just to start living a healthier lifestyle. Those reasons are all fine, but do understand that when you begin a fitness journey the results you desire do not happen overnight. It’s a process, it takes time, and every body is different. Some may see results a lot faster, others not so much, and that’s fine. When you begin a fitness journey you are learning how to enhance the features of your body that make it beautiful, not change it completely.
This means you can’t rush the process. In order to achieve the results that you desire you have to be patient with your transformation and where you are on your journey. The longer you stick with it, the more your confidence and self-esteem will build, and the more you will continue on this journey, and the closer you will get to all your fitness goals.
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Decreases negative feelings
One of the main reasons it’s good to workout is because it can help decrease any negative feelings you may have. This includes any stress you may be experiencing, feelings of anxiety, or even depression. Exercising is a great way to distract your mind from all the things in your life that may be overwhelming, and instead focus on something that is relieving you of that feeling.
In addition to decreasing negative feelings, working out helps with your overall well-being. Just like mentioned above it can help build your confidence and improve your self-esteem. When you have an increase in your confidence and self-esteem you will start to notice a difference in the way that you live your life. You may notice that you’re more social, a little bit more outgoing, or just experience an overall greater improvement in your mood.
When you work out you are releasing any built-up tension that may be stored away in your body. This tension can literally come from anything, school, family, work…anything that directly impacts your life on a consistent basis. The endorphins, otherwise known as the feel-good chemicals, are released and there is an instant shift in your mood.
While it may not eliminate those negative feelings immediately, and it most certainly isn’t a permanent solution to decreasing negative emotions, it does help the brain focus on more positive thoughts and actions rather than the negative ones.
This in turn will improve your overall well-being. You’ll be reminded of the way you felt when working out and will want to do it more often so that you can feel that feeling again. Before you know it, it will become your go to self-care activity, a consistent part of your daily routine, or just a natural part your lifestyle. Either way, you’ll be craving more of the positivity that working out will bring into your life.
Interested in learning more about wellness and how it can have a positive impact on your life? If so, sign up today for the free Live Well Health and Wellness Email Course where I’ll teach you how to create a personal and effective wellness routine for your everyday living.
Can help you get a better sleep at night
A lot of people have sleep problems. Sure, there may be a number of reasons why this may be, such as you’re dehydrated, you suffer from insomnia, or maybe you just don’t have a consistent sleep schedule. Whatever the reason may be one thing that I can definitely vouch for is the fact that working out during the day will help you get a good night’s rest every single night.
The way I like to think about it is that you are exhausting your body in a positive way. Whether you’re working out for 15 minutes, 30 minutes, or an hour (I highly recommend you don’t extend over an hour) you’re putting your body to work. This is going to require you to engage your mind, and in some cases pour your emotions into those workouts.
It is because of this that after your workout you will feel good about yourself, and by time the nighttime comes you will be exhausted enough to just get in bed and go to sleep. I always try to get in a good workout early in the morning so that I not only have more time to dedicate to all my other activities for the day, but also so that my body is really exhausted by the end of the day when it’s time for me to go to bed.
However, you don’t have to work out in the morning if that’s not something you want to do.
Just be mindful that depending on the type of workout that you are doing, you may or may not need more time during the day to really get your body tired so that when it’s time to go to bed you can just relax and pass out.
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Helps to maintain a healthy weight
Naturally working out can help you maintain a certain weight.
A lot of people choose to work out because they want to lose weight, which is fine but again don’t let it be the only reason you choose to workout. Adopting a consistent workout routine will help you not only lose any weight that you want to lose, but it will also help you in keeping the weight off. However, you have to be careful here. In order to lose weight and maintain a healthy weight you do have to commit a little bit more to a healthier lifestyle.
This includes changing your eating habits, drinking plenty of water throughout the day, and being more active than you usually are. The good thing about adopting a consistent workout schedule is that you will start developing some of these habits sooner rather than later. The tricky part about it is that you will literally have to commit to a lifestyle change in some way, shape, or form.
For example, you may learn that it’s more beneficial for you to eat more white meat than red meat, that you need to increase your veggie intake, you may find yourself purchasing a water bottle so that you have water with you everywhere you go, or you may find yourself altering your daily schedule a little bit in order to get in your workout for the day. Either way, one thing is for sure, you can reach all your fitness, health and wellness goals when you commit to a consistent workout routine.
You can fight health diseases
This is a big one for me.
A lot of the time people either don’t realize that they may be at risk for certain health diseases, or they know that health diseases run in their families but they don’t think they are at risk of potentially getting it later down the road. I get it, when we’re younger we don’t think about these things. We are focused on living our best life, we feel good all the time, so we don’t think we pose a risk to any health diseases like cancer, diabetes, or cardiovascular disease.
While no one can for sure say whether or not they will or will not get diabetes or any other kind of health disease at some point in time in their life, its never too early or too late to just start taking better care of yourself now. If you struggle with eating healthy and clean, working out consistently, staying hydrated then you should start taking the necessary measures to better your health now, so that it won’t be a problem later.
This doesn’t have to be a huge commitment right off the back.
Instead ease yourself into the process, make changes one at a time, and pay attention to the way you felt before and after those changes were implemented. It may not help you fight off any health diseases 100%, but it will give you a fighting chance at being healthier later in life, and greatly decrease your chances of developing certain health diseases.
Looking for an unlimited amount of support from peers? Want to know how to start living a happier and more fulfilled life today? Join the free Wellness Warrior Facebook Community and start living your best life today.
The 30-Day Fitness Challenge
All of this brings me to the 30-day fitness challenge. This challenge was created to help you jump start a consistent workout routine NOW. I made it so that it targets all areas of the body. With this fitness challenge you will slowly begin to build muscle, tone your body, and in some cases, you may begin to notice some weight loss.
However, this challenge was NOT created for weight loss or to alter your body in any way.
It was solely created to help you build your confidence, enhance the natural features of what makes your body beautiful, and help you become stronger mentally, physically, and emotionally. We will target the following areas:
- Abs
- Legs
- Butt
- Back
- Arms
- And a total body workout (cardio) once a week. Don’t’ worry it’s super easy (beginner style).
- Plus, I’m giving you one recover day as well 😊.
The 30-day fitness challenge will begin August 4th and end September 2nd. That way you have plenty of time to print out the calendar, find the perfect place to put it up where you will see it every day, and get in the right mindset to start this journey.
And don’t worry this challenge is both beginner and intermediate friendly.
Are you up for the challenge? If so, here’s what I need you to do…
- Print off or download the workout calendar. You can get access to it here
- Take a picture of yourself and the calendar and tag me on Instagram @kimorachanel_kc with the #30dayfitnesschallnege. That way I can build a community with you all!
- If you’re not already subscribed, do so now so that you can get instant access to freebies that I have created along with this challenge. This includes a pre and post workout snack/meal list which is only available to my subscribers. Fill out the box below to subscribe.
- Get ready for August 4th!
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That’s it you guys! Easy-peasy lemon squeezy. I’m excited for this next chapter in our health and wellness journey. See you soon!
-Xo
Kimora