Bombshell Dynasty 60 Day Challenge
Day 1 of PRESEASON
WELCOME TO THE OFFICIAL START OF PRE-SEASON WEEK!!!
This week is ALL about getting you conditioned to WIN when the GAME GETS REAL starting next Monday!!!
FIRST THINGS FIRST: Please watch the attached video! This assignment is the FIRST BIG STEP in going
outside of your COMFORT ZONE and moving towards POSITIVE CHANGE!
Because I need to see that you EACH are COMMITTED and have the same amount of SKIN in the game...
This is a MANDATORY video assignment! It only needs to be about a minute long and can be done on a
web cam, smart phone, digital camera... whatev!
ALL those who do NOT complete the assignment by this SATURDAY, will be removed from the group, as I
will assume you are no longer interested in the challenge.
I am SERIOUS about you changing your life... but I need to see that YOU ARE as well!
TOMORROW we will be dividing into 4 TEAMS... So be sure to check in then to find out how we will be
doing that!!!
http://youtu.be/36BKa-4DD4U
----------
DAY 2 of PRESEASON!!!
Together, as a TEAM, we are about to go on a journey over the next 65 days... and I can't promise you that
the road ahead will not always be the easiest option, but it is the one that WILL take you where you want to
go! In order to move forward in your life, you have to get OFF the round-about of crash diets and quick
fixes... and TODAY is THAT DAY!
I will be placing you onto teams based on your personality types and therefore, today's pre-season
assignment is to POST BELOW which personality type sounds MOST like YOU. (We all have a little of each,
but choose the one that is most dominant :)
RUBY:
Motivated by a Challenge or Goal
Always have to be first
Like to have the BEST of everything
Love to LEAD
Make QUICK decisions
Born with an over-dose of confidence
Not good at delegating tasks (Take on too much)
Can work themselves to exhaustion
Spiritual Gift of LEADERSHIP
EMERALD:
Motivated by facts & figures
They are timely and love to document and organize
They believe there is a time and a place for everything
They love Discounts, read and follow instructions and are diligent with their money.
Great students, but can have difficulty with in person communication.
Write LONG emails and messages
Often WHY people to death and can come across judgmental.
Spiritual Gift of ORDER
PEARL:
The 60 Day Bombshell Challenge!
Motivated by Helping Others
Don’t like pressure…
Like to have a cause in their work.
They are a SAFE PLACE for most people, very giving of themselves and are often taken advantage of…
They are the first to volunteer…
Can be judgmental of others because they feel they are “selfish” when really they help people because it
makes THEM feel good.
Enjoy small gatherings, not BIG parties.
Spiritual gift of SERVICE
SAPPHIRE:
Motivated by FUN
Think with their mouth… Love to talk out their problems
Love being around people, they were wired for entertaining others
Creative and spontaneous
Often unorganized and LATE!
Love receiving recognition
Spiritual Gift of MOTIVATION
-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐
Day 3 of PRESEASON:
Located in the FILES section you will find two different meal plan options! You can choose to follow
whichever one sounds like it will work best with your LIFESTYLE--- OR you can choose to use the one that
comes with your fitness program! ALL 3 are SUPER EFFECTIVE!
POST BELOW WHICH MEAL PLAN YOU WILL BE COMMITTING TO!!!
----------
DAY 4 of PRESEASON:
http://youtu.be/6-tYXTJgOC0
1. Post below one excuse that has held you back that you refuse to use during the challenge
2. Finish the sentence with “I COMMIT to” whatever your commitment is for the next 60 days!
----------
Day 5 of PRESEASON:
Post below any questions you might have before we get started!!! This will be the last post before the start
of DAY ONE on Monday!!!
REMINDER... You only have 24 hours to post your PRE-SEASON VIDEOS!!! Get er DONEEE!!!
----------
Day 6 of PRESEASON:
How to photograph your transformation. So I know that not everyone is going to be submitting
their before and after pics to beachbody but why not take really good before pictures so you can
track your progress, remind yourself of the reason why you are working so hard, and in the end
you may want to share them!
I know when I started I did not want to show anyone my before pics. Now I proudly show them
because I worked hard for that after pic!!!
The 60 Day Bombshell Challenge!
So today's video is all about how to take pics! Take ur pics and email them to me at
[email protected] or to your beachbody Coach.
If you haven't filled out your document yet with your goals and why please do so now! :)
http://youtu.be/16YsyYPmYOE
----------
Day 7 of Preseason:
CHALLENGE DETAILS: How the TEAMS work!
OK! SO--- Let me explain how our CHALLENGE within the CHALLENGE will work! --- You have been
placed into a team based on your primary personality type and you will be getting POINTS for every
assignment you complete!!!
Written assignments = 1 POINT
Picture assignments = 2 POINTS
VIDEO or PROGRESS PICS on day 30 & 60 = 5 POINTS
Each TEAM will have a document with your name on it... and 1-15 for the first 15 days of this challenge.
YOU are responsible for updating your points each day... So, after you complete the assignment that day,
go to the FILES section at the top... CLICK your TEAM... and add your points next to that day!
SO FAR we have:
EMERALDS: You are the documenting EXPERTS, I know you won’t need any further help! haha!
PEALRS: You are peacemakers... and just want to help others... So HELP EACH OTHER!!! Because most
times, you put OTHERS NEEDS ahead of your OWN!
RUBIES: You just found out there will be a WINNING team and are frothing from the mouth, since you LIVE
for a CHALLENGE!!!
SAPPHIRES: As long as we keep this fresh, new and FUN... You are IN,
right?!?!
--------
***DAY 1 ASSIGNMENT*** (1 Point)
GOOD MORNING LADIES!!! WELCOME to DAY ONE of the REST OF YOUR LIVES!!!
I am SO excited to go on this journey with each of you!
I will be releasing the teams in just a couple of hours but your DAY ONE assignment is QUITE SIMPLE --->
Post below when you have completed your first workout!
The 60 Day Bombshell Challenge!
INCLUDE: Which workout you did, How much YOU PUSHED yourself (scale of 1-5) and how you FELT
afterward!
So, it will look like this:
ChaLEAN Extreme - Burn Circuit One - 4/5 - Exhausted, but proud of myself!
GO!!!
--------
***Day 2 ASSIGNMENT: (1 Point)
[Answer the Questions Below!]
1. How old are you?
2. Do you have kids? (if so, how many, what are their names & ages... and IF NOT, Do you think you want
kids? If so, when?)
3. Are you single, dating, engaged or married? (if in a relationship, how long have you been together?)
4. What is the #1 REASON you are committed to this Challenge? (YOUR WHY)
*DIG DEEP and share from your HEART!!!*
--------
***DAY THREE ASSIGNMENT:*** (2 points)
We are 3 days in... it’s time to show me you are working it OUT in your WORKOUTS!!!
POST A PIC OF YOUR SWEATY SELF - POST WORKOUT!!!
--------
***DAY FOUR ASSIGNMENT:*** (2 points)
POST a PICTURE of something or SOMEONE that INSPIRES you to push forward towards your goal and
complete these 60 days!***
-------
***DAY FIVE ASSIGNMENT*** {Complete the following sentences:} (1 Point)
1.) Before we started this challenge I felt ______________________.
2.) These first 5 days have been ______________________.
3.) This week I am really proud of myself for ________________________!
4.) I promise myself that this weekend I will _____________________!
5.) Next week I am going to ___________________________.
-------
***DAY 6 ASSIGNMENT*** (2 POINTS)
I am ALL ABOUT envisioning your goals and know what you are working for and towards... TODAY, post a
picture of one of YOUR GOALS... Could be a "GOAL BODY" could be something you want to be able to do
once you reach your goal weight... could be an outfit you want to fit into! TOTALLY UP TO YOU!!! Try
www.pintrest.com to find cool pics! <3
The 60 Day Bombshell Challenge!
--------
***DAY 7 ASSIGNMENT*** (No assignment posts on Sundays)
PLAN to SUCCEED! Sunday has always been my day to plan out my meals, workouts and work week! I sit
down, set goals... and come up with a plan of attack! For MOST of you... it is your REST DAY, so ENJOY, but
don't get LAZY in ALL areas of your life and sabotage all the HARD WORK you put in these past 6 days!
REST your BODY... but work on your MIND-SET and PLAN to SUCCEED in week TWO (thee toughest week
for people to make it through statistically)... BUT NOT YOU... NOT THIS TIME!!! We are going 12 weeks
strong and I will NOT let you forget WHY you are here... This is what I need you to do:
#1 - RE-WATCH your intro video and remember WHY you are committed to this!
#2 - PLAN your meals for the week! (go shopping for healthy WHOLE foods & get RID of any temptations!
and LASTLY, PAT YOURSELF ON THE BACK!!! YOU JUST COMPLETED WEEK ONE!!! WHOOO HOOOO!!!
---------
***DAY 8 Assignment*** (1 Point)
(POST YOUR ASSIGNMENT BELOW the VIDEO) :)
http://youtu.be/akdONHypoyw
Is the short term sacrifice worth you feeling comfortable in your own skin?
Write down the names of 5 people you’d like to see more healthy and fulfilling lives. Share with the group
the one person you would like to inspire and WHY.
----------
***DAY 9 ASSIGNMENT*** (1 Point)
WHAT IS ONE STRUGGLE THAT MADE YOU STRONGER?: So, when I became pregnant with London... I was
23 years old and BROKE. I had no insurance, no job (as I had quit my bartending job at the time)... and I
had just gotten out of a 7 year relationship when I started dating Billy just 3 months before! At the time, it
seemed like the worst possible thing that could have ever happened to me... and there were plenty of
times I asked God, "WHY ME?!"... Well fast-forward just 7 MONTHS and London was born via emergency CSection,
2 months premature... She had a severe brain bleed and 90% chance of cerebral-palsy. (Now
remember... I had no insurance, so I ended up with $400,000 in medical bills by time London went home
8 weeks later! Because of London's medical problems... I could not go get a job and work... I felt very
hopeless... So I started to take control of the one thing I could... MY BODY. THAT is when I started P90X...
and it became my hour long escape, my me time! From there I eventually decided the only way I could
start a new was to file bankruptcy so that I would not have to live under this mountain of medical debt for
the rest of my life! I felt like a complete failure... but God had other plans... after a year of "coaching "
people online through their Beachbody programs (I posted a youtube of my transformation and random
strangers would message me with their questions) I decided to call Beachbody... and became a coach! I
have since completely changed my families financial situation... I am able to be home with London (who is
my world!!!) and I get to help people in the midst of their struggle to help them see the light... WHICH is
MY CALLING! ALL the struggle... The pain, fear, and tough times were leading me to my destiny ALL
ALONG!!!
My point is... In the THICK of it... Your life may seem out of control... it may feel like everything is going
wrong... You might be struggling... Financially, spiritually, emotionally, and physically... But THE TRUTH
IS... it may just be the thing needed to create your AMAZING future!!! Stay strong... Have faith! Everything
is going to turn out just how God intends it to!
--------
***DAY 10 ASSIGNMENT*** (2 Points)
(YES!!! You made it to DOUBLE DIGITS!!!) Post a photo of one of your healthy meals throughout the day
and what it is!!!
--------
The 60 Day Bombshell Challenge!
***Day 11 ASSIGNMENT*** (2 Points)
Day 11 Today I want you to take a picture of your Shakeology and post along with the recipe that you
used! Make it fun and engaging! Whoever takes the best and most creative picture wins a prize!!! Plus
its always nice to see what other recipes people are using!!! We are always looking for new ideas!
Today here is my recipe, my absolute favorite!!!
-Tip from friend in nutrition class!!!
45-65% of your daily calories should come from CARBS. Why the evil carbs? Because carbs
contain the energy our bodies need to properly function. It's all about choosing the RIGHT
carbs. Carbs are in your grains, veggies, fruits, milks, yogurts, nuts, dry beans, ect. CARBS
ARE OUR FRIENDS 900-1300 calories a day should be from carbs.
Having a hard time breaking the soda habit? Take a glass of water, and add 8-10 teaspoons
of sugar. Doesn't seem like a lot right? Because its teaspoons... mix it up with a spoon. It's
barely see through. Thats how much sugar is just in a single serving (not even a whole can) of
regular soda (not including mountain dew, or energy drinks) GROSS!
Why sugar sucks: 5-10% of our daily total of food/drink should have sugar. That comes to
about 500 calories. ARTIFICIAL SWEETNERS... A BIG NO NO NO!! They are now successfully
linked to cause dementia, Alzthiemers, and ADHD. EEKK! No thanks!
Fiber ROCKS. Did you know a diet high in fiber helps prevent heart disease, diabetes, GI
health, cancer, and weight management. It also helps lower blood pressure and cholestoral.
Fiber is just plain amazing for your body and health. You should aim for 25-35 grams a day.
What goes hand in hand with fiber so your not pooping bricks?! WATER!!!! YaaY!!!!
MY FAVORITE TIP OF THE DAY: A lifestyle LACKING sleep, exercise, and busy stressful lives leads to
digestion and absorbstion problems in body. THAT IS HUGE. That is why it is SO IMPORTANT to SLEEP,
EXERCISE and DESTRESS!
---------
***DAY 12 ASSIGNMENT*** (1 Point)
STOP. Sit back for 5 minutes and think about your TOP 3 LIFE PRIORITIES... (Family, Faith, Work, Friends,
Your Health, Making a difference in the lives of others, and so on) Share your #1 priority and how you will
honor it today!
--------
***DAY 13*** (2 Points)
Post one of your FAVORITE healthy MEAL or SNACK IDEAS, (& recipe if applicable)!
--------
The 60 Day Bombshell Challenge!
***DAY 14 ASSIGNMENT*** (NO ASSIGNMENT on SUNDAYS)
YOU DID IT!!! Whether or not you have been PERFECT... or have had a couple slip ups... YOU ARE STILL
HERE... READING THIS... Which means that you are STILL in the GAME and wanting to change your LIFE for
the BETTER!!! That alone is a HUGE accomplishment!!! So, first, I want you to give yourself a pat on the
back and take a second to be PROUD of yourself... (even if you weren't as perfect as you may have hoped
you'd be)
THE BEAUTIFUL thing about this journey... is that you are on it to GET BETTER!!! You are setting a NEW
STANDARD for your entire LIFE, not just your body and the way that you "look". You will end these 60 days
a better person... a better friend... a better role model... AND YOU WON'T STOP THERE!!! Think of ALL of
the people you stand to INSPIRE!!! Remember those names you wrote down last week... THEY are counting
on YOU!
I want to ask that you HAVE FAITH: In the diet, in the workouts, in ME... and most of all... IN YOURSELF!!!
Only YOU can decide every day to follow the plan! Believe in what is possible when you DECIDE and
COMMIT! The possibilities truly are ENDLESS for you!!!
Your DAY 14 assignment is to FOCUS on the WEEK AHEAD and FORGET what might have been... STOP
beating yourself up for that missed workout... or cheat meal... and for those of you that are kicking ass...
Don't relax and think it is time to reward yourself with a rest day that's not in the schedule!
THINK of MONDAY (the start of week 3) as a CLEAN SLATE... and a FRESH START to be whoever you dream
of being!!!
Want to be one of those people that LOVE eating healthy and working out (those people that make you
sick with how disciplined they are...) then ACT AS THOUGH this is EASY & FUN for you... and I kid you
not... eventually your ACTING will become your reality!!! Your MIND-SET has more POWER than most of
you realize!
GO INTO THIS WEEK with the INTENTION & COMMITMENT to SUCCEED... and YOU WILL!
---------
***DAY 15 ASSIGNMENT*** (1 Point)
OMG!!! We are in WEEK 3!!! You have come SO FAR in your life in just 2 short weeks, whether or not you
can see it physically yet... YOU HAVE CHANGED! Best part is... The BIGGEST and BEST changes are YET TO
COME!!! It has been said that it takes 21 DAYS to form a habit... Which means, after this week, this new
way of life should feel less like a struggle and more like a LIFE-STYLE! (& after 21 consistent days... Your
body starts to realize this is your NEW WAY of LIFE and lets go of some of the fat storage it has put away
from your YO-YOing days! My challenge to you this week is 90% PERFECTION... I want you to PUSH
yourself a little harder during your workouts this week... Eat as close to following the meal plan as
possible (remember you should be eating a MINIMUM of 5 times a day!) and I want to monitor your
internal dialog and throw out all the NEGATIVE stuff to replace it with the TRUTH... THAT YOU ARE
AMAZING... STRONG... and READY for this NEW YOU!!!
If you are WITH ME... post below: "I GOT THIS!!!
--------
***DAY 16 ASSIGNMENT*** (2 Point)
FIND YOUR GOAL OUTFIT in your closet (skinny jeans, a tight dress, shorts, a skirt, BATHING SUIT...
Whatever you want to look great in MOST) and take a pic of the item and POST!!!
--------
***DAY 17 ASSIGNMENT*** (1 point)
YOU are CHANGING!!! Whether or not you see if on the scale or measuring tape yet... if you have being
The 60 Day Bombshell Challenge!
eating clean and pressing play you are already BETTER, STRONGER, FASTER, and most importantly,
HEALTHIER than you were 17 days ago!!! POST BELOW at least ONE THING that you can DO NOW that you
couldn't do on DAY 1!!!
--------
***DAY 18*** (1 Point)
In what ways (besides on the
scale) have you seen
measurable improvement
thus far?
---------
***DAY 19 ASSIGNMENT*** (1 Point)
I AM AT A SEMINAR THIS WEEKEND TO GROW AND BECOME BETTER... We all need to make an effort to
consistently grow ourselves via personal development. Today I want you to commit to one way (beyond
health and fitness) you are going to grow yourself to be better! This can be a book you are committed to
read, an online training (www.ChaleneJohnson.com/30daypush/) <--- my suggestion! And share with the
group!!
----------
***Day 20 Assignment*** (1 Point)
It's the weekend challengers! I swear that weekends come around faster than I can ever remember. It's
DAY 20, which means that we only have 10 days until our 30 day pics! So what does that mean? It's time
to really focus and GO!
All of you have been amazing with your meal planning, your workouts and your support! I love that you lift
each other up and keep each other on track!
So this weekend I want you to focus on getting in your workout, being present on our page and lifting
each other up, motivating and staying accountable! Post if you are struggling with food or workouts, share
The 60 Day Bombshell Challenge!
your joys and frustrations and keep digging deeper! We are only at the beginning and it takes 21 days to
develop a habit, you are right in the middle! Keep on going and be the positive influence in your life and
your families life!!!
Your ASSIGNMENT is to show a fellow challenger some LOVE on their FB wall!
---------
Day 21: (NO ASSIGNMENT on SUNDAY!) :)
Happy Sunday! Good morning ladies! It's a rest day for some of us and a planning day for most! So take
this time to slow down take a breather and regroup for the week! You are into the 3 rd week of your
programs! Which is super exciting!!!!
I know it's easy to lose steam and want to give up, but you are almost to the point where exercise and
eating healthy is becoming a habit!!! So today let's plan out our meals and prep for the week!
I've included a meal plan that has the calories based on approximately 1,500 calories a day!
Do you know how many calories you should eat per day?
https://docs.google.com/document/d/1ES26p4FrKGdHzygW4cTrIcrpcLFjygU_7lT8DgQVQRU/edit
-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐
Day 22 Assignment: (1 Point)
#1: Recognize Hunger
Do you find yourself having an overwhelming desire to munch even when
you’re not truly hungry? It could be that you’re bored or stressed—this
type of emotional eating is a behavior we teach ourselves over many years
— it takes time and effort to really gain control of it. The next time you
get the urge to dig in, ask yourself “What I am really feeling”?
#2: Keep a Food Journal
Many people plop down after a long day and become a couch potato for
the rest of the night. Munchies soon follow—an endless bag of chips or
pint of mint chocolate chip ice cream. Being able to pinpoint the exact
times you indulge and what you indulge in is imperative. Keep a food journal for several weeks and you’ll
realize your patterns. Take it a step further and rate your hunger from 1-10 (10 being extremely hungry)
—and you’ll get an even better picture of when you’re mindlessly munching.
#3: Distract Yourself
Oftentimes we use food to provide comfort after a fight with your spouse or deal with a crabby boss. You
may also find yourself so elated about your new promotion, that you “deserve” a huge slice of chocolate
cake a la mode. Curb emotional cravings by finding a non-food related distraction instead. Take a warm
bubble bath, call a friend, read a magazine or take up knitting. A 2009 study in the Journal of Eating and
Weight Disorders found knitting helped participants lower their anxiety when it came to food.
#4: Get Your Zzz’s
Lack of sleep increases your cortisol levels, a hormone that goes up when you’re stressed or anxious.
Once your emotions are in full swing, mindless emotional eating won’t be far behind. A recent study
published in the International Journal of Obesity found that folks who slept between 6 to 8 hours had
lower stress levels and were more likely to achieve their weight loss goal. So turn off your favorite TV
program (DVR it!) and step away from all electronic devices— they’ll all be there in the morning.
#5: Exercise Regularly
A 2012 study in the journal Appetite found that folks who exercised while at work (i.e. took a brisk 15
minute walk during a break) ate less chocolate than those who didn’t exercise at all. Regular exercise has
The 60 Day Bombshell Challenge!
been found to help decrease stress and put you in a good frame of mind. A positive attitude is sometimes
all you need to help make healthier decisions.
ASSIGNMENT: When do you have the MOST cravings and what HEALTHY SNACK will you keep with you at
ALL times to battle that craving!?
***Day 23 Assignment*** - (2 Points)
HOLY CRAP!!! You are but 7 days away from your 30 DAY PICS!!! It's time to buckle down and make these
final days COUNT!!! I'm talking complete every workout (pushing past your previous brink of failure),
eating CLEAN and OFTEN... and committing to a POSITIVE attitude and self talk! Most of you have already
made it past the point of where you have EVER lasted before!!! THAT ALONE is a HUGE achievement... but
now is not the time to slack... it's the time to PUSH!!!
PARENTS: I want you to think about your KIDS and the AMAZING example you are setting for them right
now!!! Your assignment is to post a pic of them and a written commitment of why you WON'T GIVE UP for
their sake!
SINGLES: I want you to post a picture of the person you are hoping to INSPIRE with your journey and share
WHY it is important to you to BE THAT SOURCE of inspiration for them!!!
LET'S DO THIS!!!
------
***DAY 24 ASSIGNMENT*** (2 Points)
We are down to the FINAL few days before we post our 30 day results and I know posting your progress
pics can be a little stressful and nerve wracking... So I thought for today's assignment we could do
something a little more light-hearted! TAKE A PICTURE OF YOU... BEING YOU. Maybe you are SILLY...
CAPTURE THAT and POST... Maybe you are SUPER intellectual... CAPTURE THAT! Maybe you are CHILL...
CAPTURE THAT! You get my drift?!
We want to SEE YOU... DOING YOU :)
--------
***DAY 25 ASSIGNMENT*** (1 Point)
One of the BIGGEST mistakes I used to make was that I would focus on what I DIDN'T WANT rather taking
time to figure out what it was that I DID want... But what I discovered is what what you FOCUS ON E X P A
N D S !!! If you continue to focus on what you don't want... more often than not... you get more of what
you DON'T WANT... but if you make a conscious decision to focus on the things that are going well... and
the things you want to see happen in your life... then doors are opened to start to make those things your
reality! TODAY I would like you to take 5-10 minutes and list out 5 things you want to accomplish or see
happen in your life in the next 6 months!!! POST THEM BELOW! :)
--------
The 60 Day Bombshell Challenge!
***DAY 26 ASSIGNMENT*** (1 Point)
I want to KNOW MORE ABOUT YOU!!! Complete the sentences below! :)
1. Are you single, dating, engaged, married, divorced, widowed?
2. Do you have kids? (if so, how many? Ages with names!... IF NOT, do you want kids? if so, how many?
3. Do you work? If so, what do you do... and rank your passion for it from 1-5!
4. What do you like to do for fun? Any hobbies? Talents?
5. Is this the longest you have ever made it in a program? If not, what's your record & with which program?
--------
***Day 27 Assignment*** - (1 Point)
A new day, a new opportunity to get out there and reach new heights. We may not ALWAYS "feel" like
getting up and getting after it, and that's ok. Just know that some days you're gonna have to push yourself
a little bit harder and do a little or a lot more to talk yourself into doing what you KNOW needs to be done.
One bad day, not a bad life, push through the challenging times and you will be victorious!
What do you tell yourself on the days you just don’t FEEL like it to make yourself DO IT ANYWAY?!
--------
***Day 28*** - (NO ASSIGNMENT ON SUNDAYS)
I hope everyone is getting geared up for this week!
It truly doesn't matter how good or bad you did in the first 30 days, it just matters that you SHOWED up
and GAVE IT YOUR ALL! You have made healthy changes for yourself and your body! I want you to proudly
take those pics and know that even if you don't see a dramatic difference from DAY 1 to NOW, you know
that you have a dramatic difference in how you think, act and feel about your body and food! So be strong
and "DO YOUR BEST AND FORGET THE REST"! Let's kick it into high gear!!!!
--------
***Day 29 Assignment*** - (2 Points)
One more day to kick some butt, eat as healthy as you can and drink your water!! Push your body into the
upper limits today and get that heart rate up! I like to play a little game with my heart rate monitor. I
check to see if I can really up the intensity and get my heart rate up. I like to see if I can burn more
calories than yesterday. It makes me push harder, squat deeper, punch and kick with more intensity! By
the end I feel amazing and victorious. Try it! I bet you will have a little fun! I totally get in the zone and
lose all track of time!!!
Your ASSIGNMENT for the day is to post a picture of you in your workout space during your LAST CHANCE
WORKOUT!!! Gooooo!
-------
DAY 30 ASSIGNMENT: (5 Points BABYYY!!!)
GOOD MORNING CHALLENGERS!!! IT'S OFFICIALLY DAY 30! So you know what that means! RIGHT???!! The
moment of truth! It's time to dig out that camera and measuring tape and take some pics! (One of the
easiest ways to get your DAY 1 and DAY 30 photos side by side is to use the collage feature on
www.picmonkey.com)
You have developed a new habit, learned more about food than you ever probally wish too, but you are
changing! The first month is always the hardest! You have officially created a new habit and you have a
community of support to back you up!
I know it can be INTIMIDATING to post your transformation MIDWAY through, but this is the SAFE ZONE
and we are ALL in this TOGETHER (Judgement-FREE ZONE!)
The 60 Day Bombshell Challenge!
BE PROUD of how far you have come and know that THIS COACH is SUPER PROUD of you!!! <3
---------
***DAY 31 ASSIGNMENT*** (1 POINT)
List below 3 reasons why you refuse to quit on this challenge and your goals!
---------
Day 32 ASSIGNMENT - (1 Point)
Foods that you should limit!
Fruits- bananas, grapes and mangos are the highest sugar fruits so I would recommend that you LIMIT
them. I would suggest pears, apples, and any berries. A serving is 1 cupped handful.
Veggies- raw or steamed. 2 cupped handfuls eaten 4 times per day. Examples, cucumbers, tomatoes,
leafy greens, broccoli, spinach, asparagus, green beans, sprouts, celery.
Carbs- 1 handful per day of quinoa, brown rice oatmeal or cream of wheat and or a hand sized sweet
potato.
Lean protein- stick to chicken, tuna, egg whites, turkey, or non oily fish like salmon and tilapia.
Beverages- water!!! Unsweetened herbal teas!
So if you are really trying to shed weight stay away from dairy products, juice, bread, salad dressings
(make ur own with balsamic vinegar and evoo), spreads and high sodium foods!
NO TURKEY BACON for my bacon lovers and no sliced cheese!
I promise if you even start making small tweaks with this plan you will see a drastic change!!!
What food do you try and CONVINCE yourself is healthy to eat UNLIMITED amounts of that you KNOW you
need to CUT BACK ON??? (Mine is PEANUT BUTTER!!! lol)
---------
***DAY 33 ASSIGNMENT*** (1 Point)
{Complete the following sentences:}
1.) Since starting the one thing that has improved the most is my ______________________.
2.) I struggle most with ______________________.
3.) Having this support group has ________________________!
4.) I promise myself that this weekend I will _____________________!
5.) Next week I am going to ___________________________.
---------
DAY 34 Assignment: (3 POINTS!!!!!!)
HEALTHY RECIPE SWAP!!!
By now we should each have at least ONE HEALTHY STAPLE in our diet for
breakfast, lunch, snack and dinner!!! Your assignment today is to SHARE
YOUR BEST RECIPE with the group! Doesn't necessarily have to be
anything FANCY... just something TASTY and most importantly...
HEALTHY!!! =)
Here is one of my STAPLE breakfast choices you all HAVE to try out!!! It's
SOOOOO EASY and SOOOOOO good for you!!! http://
www.thebombshellchallenge.com/best-breakfast-sandwich
Can't wait to see your posts!!! Bring on the RECIPE SWAP!!!
The 60 Day Bombshell Challenge!
Day 35!!! Happy Sunday!!! (NO ASSIGNMENT)
Don't worry ladies, I used to think the exact same
thing!!! My biggest fear in life was BULKING!!!
Well, then I found ChaLean Extreme... and let me tell
you... Lifting weights has never made me LEANER!!!
FAT bulks you... muscle helps you to burn off the
fat... therefore the more muscle you have, the leaner
you will start to look!
Women bodybuilders have to take all kinds of
supplements to bulk up they way they do...
Genetically, us ladies just don't have enough
testosterone to build bulky muscles naturally!
SO, put away the 3lb weights and FEAR NOT those
12-15 pounders... they will give you the sexy toned
look you want when rocking your bikini this summer!
--------
Day 36 Assignment! (2 POINTS)
I can honestly say that one of the most rewarding parts of my original P90x journey was that I started to
bring out the best, not only in myself, but also in others! It felt GOOD to be a positive role model (so
good, I made it my full time career) Today I would like you to somehow reach out to someone you care
about and help inspire them in a positive way... Maybe take them out to eat at a healthy spot and chat...
Get them to come over and workout with you... Talk to them about joining the next 60 Day Challenge...
Or maybe just inspire them with your new positive outlook on life!
Please share below or post a pic with the person you chose!
--------
Day 37 Assignment (2 Points!)
Post a picture of YOURSELF showing off either your favorite BODY PART or DOING a MOVE that you could
NOT DO before this challenge BEGAN!
--------
Day 38 Assignment (2 Points!)
TODAY's PIC is going to be MENTAL...
I want you to write on a post it or sheet of paper the following statement along with YOUR personal
answer... and then take a picture with it and POST!
I am WORTH IT because...
And what I mean by that is, why are YOU worth taking the time to eat healthy, workout 5-6 times per
week, read personal development to better yourself mentally... WHY do YOU deserve to FINISH this
challenge?
I can promise you... there are going to be days when YOU yourself NEED a reminder! (especially those of
you with kiddos & husbands who can tend to eat up a lot of your ME time!)
The 60 Day Bombshell Challenge!
Can't WAIT to see your answers!!! XOXO
---------
Day 39 Assignment: (2 Points!) BATHROOM OLYMICS!!! (ALL 3 PICS in a collage, you get 3 POINTS!)
Today's Challenge is going to be a little DIFFERENT from the others... as it is
something that I have recently taken up myself...
I don't know about all of YOU... But I drink a TON of WATER (which, if you
aren't... you definitely SHOULD BE!) and with a lot of water... comes a LOT of
trips to the BATHROOM!!!
Sooooo... I was thinking to myself, "How can I make this time more useful" and
that is when it HIT ME!
For EVERY visit to the BATHROOM I want you to SWITCH between these 3
THINGS!
Trip 1 - 25 SQUATS! (Make sure to squeeze your buns at the top)
Trip 2 - 25 CRUNCHES! (PULL those SHOULDER BLADES off of the floor!)
Trip 3 - 10 PUSH UPS! (Do as MANY as you can on your toes!)and then REPEAT!
Your PICTURE for the day needs to be of YOU doing one of those 3 things! (and if
you want bonus points... make a montage of ALL 3!)
HAPPY TRAILS!!!
---------
Day 40 Assignment - (2 POINTS!)
Post a picture of one of YOUR healthy snacks!
Remember, you should be eating 5-6 times per DAY... So you should most definitely have 2 or 3 snacks in
there!!! Can't wait to see what YOUR choices are! =)
---------
Day 41 Assignment - (2 POINTS)
Our picture today needs to of YOU and ONE PERSON you care about after you make a verbal commitment
to them that you will not only COMPLETE the last 19 DAYS of this challenge, but that you will CRUSH
THEM!
---------
Day 42 - HAPPY SUNDAY! (No Assignment)
TIP for SUCCESS: Stop running from your problems! – Face them head on. No, it won’t be easy... There is
no person in the world capable of flawlessly handling every punch thrown at them... We aren’t supposed
to be able to instantly solve our problems. That’s not how we’re made. In fact, we’re made to get upset,
sad, hurt, stumble and fall... Because that’s the whole purpose of living – to face problems, learn, adapt,
and solve them over the course of time. This is what ultimately molds us into the person we become!
There are going to be times throughout this challenge that obstacles will come in your way... They might
just be something small like a family member coming into town... but could also be something big like an
The 60 Day Bombshell Challenge!
illness or injury... and for some of you, it could even mean having to come FACE TO FACE with a past
disorder or mindset you've been running from.
DO NOT RUN AWAY... Turn and FACE your problems HEAD ON! You have your BOMBSHELL ARMY backing
you up now... and you're stronger than you realize! NOTHING is going to STOP you from achieving
greatness!
DO NOT strive for PERFECTION in this... Strive to learn everything you can... to overcome something that
has held you back... and strive for COMPLETION! YOU GOT THIS!!! :)
--------
Day 43 Assignment - (1 POINT)
I love MONDAYs, I love MONDAYs!!! It's the chance at REALLY starting OVER and committing to being
BETTER than the week before!!!
Today's assignment is to POST BELOW the thing you are going to FOCUS ON IMPROVING this WEEK... that
you could have done better last!
--------
Day 44 Assignment - (1 Point)
If you are HERE... You are a WINNER. I am SO excited for your FUTURE's and ALL of the opportunity that
lies in front of each of you! Not only are you proving to yourself that you can get fit and healthy... You are
showing yourself that YOU ARE WORTH IT!!!
I am VERY BIG on personal development... because I truly believe that you can not move FORWARD in your
life until you grow your way out of your current situation! ---> So today's assignment is to PICK UP A SELF
DEVELOPMENT BOOK (Bible is included) and read for 20 minutes. It may not change your life today... but if
done consistently over a period of time, it can completely transform your life! (It has mine)
AFTER, please share your book of choice below! :)
---------
Day 45 Assignment - (2 Points)
Today
I
want
you
to
post
at
least
1
of
your
meals,
take
a
picture
and
post
to
the
group!
It's
always
nice
to
see
what
other
people
are
making
to
help
keep
it
clean!
here
is
my
breakfast
for
the
day,
1/2
cup
oatmeal,
1/2
cup
almond
milk
and
1/2
scoop
chocolate
shakeology
with
some
sliced
strawberries!
I
know
it
looks
nasty
(haha)
but
it
was
really
yummy!!!
Let's
keep
each
other
on
track
today!
The 60 Day Bombshell Challenge!
-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐
Day 46 - (1 Point)
POST BELOW the WORKOUT you did today and how you rate your intensity 1-5!
For Example: PUMP CHALLENGE - 5!!!! I pushed harder than I ever have!!!
Goooo!
---------
DAY 47 ASSIGNMENT: (1 Point)
Headed into THE WEEKEND!!! Many times this is when I personally have the MOST TEMPTATION to CHEAT
EAT and NOT workout!!! Today I would like you to think up something ACTIVE or HEALTHY to do this
weekend and post below!
IDEAS: Have a healthy cookout with friends, go roller skating, go on a walk or run with your significant
other, commit to eating at home so that you have control of what goes into it! If you have a family...
INVOLVE THEM!!! The more you include them and make it fun... the more they will support you!
HAPPY FRIDAY EVERYONE!
BTW -
JUST WANT TO GIVE YOU GIRLS A SHOUT OUT TO TELL YOU HOW FREAKING PROUD I AM OF YOU FOR
STICKING WITH THIS AND CONTINUING TO WORK TOWARDS CREATING A BETTER LIFE FOR BOTH
YOURSELVES AND YOUR FAMILIES! ♥ Let's KEEP that FIREEEEE BURNING!!! You've got incredible things
AHEAD! ♥
--------------
DAY 48 ASSIGNMENT! (1 Point)
DID YOU KNOW: MANY FIT & HEALTHY PEOPLE eat virtually the same thing week to week and sometimes
even DAY TO DAY? Now you are probably thinking... HOW BORING! But truth be told... For MOST people,
it's not boring AT ALL! Think about it... unhealthy people tend to eat much of the same junk foods on a
daily/weekly basis (Hamburgers, french fries, pizza, fried chicken sandwiches... Yep, those were MY old
staples!) WHY NOT find 3-4 HEALTHY meals that you THOROUGHLY ENJOY and eat them on a regular
basis!?!? #1 - YOU KNOW THEY ARE GOOD FOR YOU... and #2 - They TASTE DELICIOUS!!! How can you go
wrong!
My STAPLES these days are:
Breakfast:
Steal Cut Oatmeal w/banana
Egg white sandwich on a whole grain thin bagel with Asperagus
Lunch:
Shakeology
Mixed green salad with salmon or roasted turkey
Snacks: (2x per day)
Rice cake with PB
Apple slices with a tablespoon of PB
Celery w/AB (YES, I loveeee PB and almond butter!)
Dinner:
Salmon with Brussel Sprouts
Pork Tenderloin with Asperagus
Cod with Quinoa and Spinach
Portabella Steak w/ a Vegetable tower
The 60 Day Bombshell Challenge!
WHY? Because I LOOOOOOOVE these things and actually ENJOY eating them!
If I was forced to eat something different everyday... I'd have to throw in some of the BLAND boring meals I
don't like... and WHO wants to do that!!!
MY POINT IS... Just because you want to start eating healthy... DOESN'T MEAN you need to have a different
menu EVERY NIGHT, spend QUADRUPLE on your groceries and learn a whole new cooking technique! All of
these meals are INEXPENSIVE, QUICK, and taste PHENOMENAL!!!
LIST ONE OF YOUR HEALTHY STAPLES!!!
----------
DAY 49 of 60!!! (No Assignment on Sundays!)
YOU JUST COMPLETED week #7!!! Ahhh!!!
We are coming into our final 10 days together and it's time to TURN UP THE HEAT if you want to see
AWESOME RESULTS!!!
Sunday, as I have said MANY a times... is my PREP DAY!!! If you have not been taking the time to PLAN OUT
your meals and hit up the grocery store on Sunday... It's time to RE-EVALUATE and jump on the FIT KIDS
band-wagon!!!
WEEK 8 is going to be ALL ABOUT NUTRITION!!! (be prepared to post some food pics and maybe even try a
couple new recipes!)
Your assignment today is to revisit your nutrition plan... make a list... hit up the store and REALLY PLAN
TO SUCCEED this coming week when it comes to your eating!!!
I KNOW if we all commit 100% we can see GREAT results come next Sunday!
----------
DAY 50!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! (1 Point)CAN YOU BELIEVE IT?!?!
TODAY is the start of WEEK 8... Which is going to be ALL ABOUT NUTRiTiON!!! You can workout EVERY
SINGLE DAY, but if at the end of the day you have consumed garbage... your body is not going to be
efficient in shedding weight and you will NOT see the changes YOU DESERVE to see for the HARD WORK
you put in!!!
I can tell you first-hand it was HARD for me to leave my QUICK FIX mentality behind! I am an EX diet pill
popper... Lean Cuisine Eater... and STARVE MYSELF SKINNY, thin girl!!!
But let me tell you... I YO-YOed ALL over the place, constantly felt tired, depressed, and was forever
getting sick... it's NO WAY to LIVE!!!
This CHALLENGE is NOT about getting as thin as possible in 60 days it's about re-gaining CONTROL of
your life... and becoming the BEST version of YOURSELF so that YOU can then go pay it forward and help
someone else you love do the same! I mean, isn't that what LIFE is ALL ABOUT?
So, today, your assignment is easy to say... but tough to do... because what I am going to ask of you is to
SURRENDER.
Surrender one of your QUICK FIX, un-healthy ways... and trust that this plan is going to serve you better in
the long run.
LIST BELOW ONE OF YOUR PAST UN-HEALTHY DIETING WAYS THAT YOU WILL NO LONGER ALLOW
YOURSELF TO USE:
-------
The 60 Day Bombshell Challenge!
Day 51 Assignment: (2 Points)
YOU ARE what you EAT!!! Post a picture of today's LUNCH or DINNER! Need ideas for recipes? Check out
www.KatiHeifner.blogspot.com! She is one of my coaches and has a phenomenal recipe section!!!
-------
***DAY 52!!!*** (1 Point)
Yesterday we saw LOTS of GREAT lunch ideas! Definitely jot a few down to use for your meals in the
future! That's the GREAT thing about this group... You don't just learn from ME... We ALL learn from each
other!
Your assignment TODAY is one we have never really focused on... but one that I know a LOT of people
struggle with!!! TODAY we are going to put the SPOTLIGHT on WATER!!!
Good ole H2O! Literally 70% of our body is made up of it... yet many of us underestimate its importance!
DID YOU KNOW: The minimum amount of water YOU should be taking in is your weight (divided by 2) in
OUNCES. So if I weigh 120lbs, my goal today is to drink AT LEAST 60oz. If you are 200lbs, your minimum
is 100oz.
Calculate YOUR minimum, post it below... and DRINK UP!!!
-------
*DAY 53 of 60* (1 Point)
WHO ARE MY LATE NIGHT EATERS?!?! (I know I struggle with it!)
MOST Americans use DINNER as their largest meal of the day...
But here is the thing... FOOD = ENERGY - - It doesn't really make sense to eat the bulk of your food right
before going to bed... because you don't use it and therefore are going to end up STORING it!
THE BULK of your food should be taken in at the beginning or middle of your day, when you are up and
running... and burning fuel!
TODAY'S ASSIGNMENT is to post below what your LAST meal of the day is... what time it was... and when
you went to bed! *Here is a tip... You should be trying not to eat at least 2-3 hours before bed for the
BEST FAT BURN while sleeping!*
--------
*DAY 54 of 60* (1 Point)
We are coming up on THE WEEKEND!!!
We ALL know that calls for TEMPTATION GALORE!!!
TODAY I want you to post below ONE TEMPTATION you came across that YOU AVOIDED!!! It's ALL ABOUT
the little successes in this Challenge that LEAD YOU to becoming a BIG SUCCESS! ♥
-----------
*DAY 55 of 50* (Do you realize we only have 5 DAYS to GO?!?!)
As this week comes to a CLOSE, and you prepare for the coming week... I want to give you a few more
NUTRITION tips that you may or may not already know:
#1 - SHOP THE PERIMETER of the store!!! The middle sections of the grocery store (for the most part) are
for DRY STORAGE, which in MOST cases means PROCESSED FOODS *which are harder for YOUR BODY to
The 60 Day Bombshell Challenge!
digest* and contain very little nutrients!
#2 - ORGANIC FRESH > FRESH > FROZEN > CANNED. When you can, buy organic, fresh veggies and fruits.
Not only are there no pesticides and MORE nutrients... but they TASTE BETTER!!!
#3 - When looking at the label pay MORE attention to the INGREDIENTS than the CALORIES! Food
companies are TRICKY these days... They know that all people seem to focus on is CALORIES , SUGAR and
FAT... So they add in sugar substitutes like SPLENDA (originally made as ant poison) and high fructose
corn syrup to lower the calories so that YOU will buy it. (This is ESPECIALLY TRUE with those granola bars.)
If the first three ingredients have something you can't pronounce, High Fructose Corn Syrup, or
BLEACHED/ENRICHED anything... It's best NOT to BUY!
#4 - At RESTAURANTS, don't be afraid to SPEAK UP and SPECIFY! As a retired server/bartender myself... I
didn't mind people's picky ordering as long as they gave me a little warning like, "Hey, do you mind if I am
a little picky with my order? I'm trying to eat super healthy right now" (and of course... TIP WELL at the end
as a thank you!) When I go out to eat I make sure to get ALL DRESSINGS and SAUCES on the side... Have
things cooked in olive oil... NOT BUTTER... and if I know their portions are large, I ask them to bring a box
with my order so that I can go ahead and box HALF so that I don't OVER-EAT!
Your assignment today is to ADD to this list (even if it means you have to GOOGLE to do so!
WHAT IS YOUR NUTRITION TIP for the group!?
-------
Day 56: Happy Sunday!
I have so many women in my challenges that start off soooo
AFRAID to OVER EAT... and some even EAT much at all for that
matter... I, myself decided a looong time ago that calorie counting
and over complicated meal plans are just NOT my thing...
I refuse to spend my days worrying about food and over-thinking
everything I put in my mouth!
My philosophy is simple... I eat when I am hungry, I eat until I am
full... And I make 3/4 of each meal VEGETABLES!
➡➡➡ Oh, I should mention... I used to hate vegetables! BUT if you
learn how to make them correctly and seasoned right... I promise
they will blow your mind!!!
So you choose... Starve and as soon as you eat again, gain all the
weight back PLUS some OR practice balanced eating by taking in
whole foods without counting calories (& even give yourself a
cheat meal once a week) to STOP the YO-YOing and turn this into
a LIFESTYLE where you actually get to LIVE and enjoy food!
-------
Day 57 Assignment (2 Points)
We have but 3 DAYS before our 60 day photos!!! Post a picture of yourself in your favorite workout outfit
and after get your PUMP ON!!! <3
-------
Day 58 Assignment: (2 POINTS)
The 60 Day Bombshell Challenge!
Remember that GOAL OUTFIT from DAY 16? Pull that baby OUT and take a pic in it! Time to see how far
you’ve come!!!
--------
Day 59 Assignment: (2 Points)
Today is the DAY BEFORE THE BIG 60 DAY Progress Pics!!! Let's get you looking your BEST!!! Post a PICTURE
of you doing a move DURING your LAST CHANCE WORKOUT today!!!
--------
DAY 60 BABYYYYYYYYY!!!!! (5 POINTS!!!!)
It's time to SNAP those PICS and post them up!!!
Word of CAUTION: DO NOT COMPARE YOURSELVES TO OTHERS!!! Run your own race and REMEMBER this is
not a 60 day JOURNEY... this is a NEW LIFESTYLE!!! Be PROUD that you are STILL HERE and IN THE GAME!!!
I know I for one am a VERY PROUD COACH!!!
CONGRATULATIONS on completing the first LEG of your NEW LIFE!!!
The 60 Day Bombshell Challenge!
WELCOME TO THE OFFICIAL START OF PRE-SEASON WEEK!!!
This week is ALL about getting you conditioned to WIN when the GAME GETS REAL starting next Monday!!!
FIRST THINGS FIRST: Please watch the attached video! This assignment is the FIRST BIG STEP in going
outside of your COMFORT ZONE and moving towards POSITIVE CHANGE!
Because I need to see that you EACH are COMMITTED and have the same amount of SKIN in the game...
This is a MANDATORY video assignment! It only needs to be about a minute long and can be done on a
web cam, smart phone, digital camera... whatev!
ALL those who do NOT complete the assignment by this SATURDAY, will be removed from the group, as I
will assume you are no longer interested in the challenge.
I am SERIOUS about you changing your life... but I need to see that YOU ARE as well!
TOMORROW we will be dividing into 4 TEAMS... So be sure to check in then to find out how we will be
doing that!!!
http://youtu.be/36BKa-4DD4U
----------
DAY 2 of PRESEASON!!!
Together, as a TEAM, we are about to go on a journey over the next 65 days... and I can't promise you that
the road ahead will not always be the easiest option, but it is the one that WILL take you where you want to
go! In order to move forward in your life, you have to get OFF the round-about of crash diets and quick
fixes... and TODAY is THAT DAY!
I will be placing you onto teams based on your personality types and therefore, today's pre-season
assignment is to POST BELOW which personality type sounds MOST like YOU. (We all have a little of each,
but choose the one that is most dominant :)
RUBY:
Motivated by a Challenge or Goal
Always have to be first
Like to have the BEST of everything
Love to LEAD
Make QUICK decisions
Born with an over-dose of confidence
Not good at delegating tasks (Take on too much)
Can work themselves to exhaustion
Spiritual Gift of LEADERSHIP
EMERALD:
Motivated by facts & figures
They are timely and love to document and organize
They believe there is a time and a place for everything
They love Discounts, read and follow instructions and are diligent with their money.
Great students, but can have difficulty with in person communication.
Write LONG emails and messages
Often WHY people to death and can come across judgmental.
Spiritual Gift of ORDER
PEARL:
The 60 Day Bombshell Challenge!
Motivated by Helping Others
Don’t like pressure…
Like to have a cause in their work.
They are a SAFE PLACE for most people, very giving of themselves and are often taken advantage of…
They are the first to volunteer…
Can be judgmental of others because they feel they are “selfish” when really they help people because it
makes THEM feel good.
Enjoy small gatherings, not BIG parties.
Spiritual gift of SERVICE
SAPPHIRE:
Motivated by FUN
Think with their mouth… Love to talk out their problems
Love being around people, they were wired for entertaining others
Creative and spontaneous
Often unorganized and LATE!
Love receiving recognition
Spiritual Gift of MOTIVATION
-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐
Day 3 of PRESEASON:
Located in the FILES section you will find two different meal plan options! You can choose to follow
whichever one sounds like it will work best with your LIFESTYLE--- OR you can choose to use the one that
comes with your fitness program! ALL 3 are SUPER EFFECTIVE!
POST BELOW WHICH MEAL PLAN YOU WILL BE COMMITTING TO!!!
----------
DAY 4 of PRESEASON:
http://youtu.be/6-tYXTJgOC0
1. Post below one excuse that has held you back that you refuse to use during the challenge
2. Finish the sentence with “I COMMIT to” whatever your commitment is for the next 60 days!
----------
Day 5 of PRESEASON:
Post below any questions you might have before we get started!!! This will be the last post before the start
of DAY ONE on Monday!!!
REMINDER... You only have 24 hours to post your PRE-SEASON VIDEOS!!! Get er DONEEE!!!
----------
Day 6 of PRESEASON:
How to photograph your transformation. So I know that not everyone is going to be submitting
their before and after pics to beachbody but why not take really good before pictures so you can
track your progress, remind yourself of the reason why you are working so hard, and in the end
you may want to share them!
I know when I started I did not want to show anyone my before pics. Now I proudly show them
because I worked hard for that after pic!!!
The 60 Day Bombshell Challenge!
So today's video is all about how to take pics! Take ur pics and email them to me at
[email protected] or to your beachbody Coach.
If you haven't filled out your document yet with your goals and why please do so now! :)
http://youtu.be/16YsyYPmYOE
----------
Day 7 of Preseason:
CHALLENGE DETAILS: How the TEAMS work!
OK! SO--- Let me explain how our CHALLENGE within the CHALLENGE will work! --- You have been
placed into a team based on your primary personality type and you will be getting POINTS for every
assignment you complete!!!
Written assignments = 1 POINT
Picture assignments = 2 POINTS
VIDEO or PROGRESS PICS on day 30 & 60 = 5 POINTS
Each TEAM will have a document with your name on it... and 1-15 for the first 15 days of this challenge.
YOU are responsible for updating your points each day... So, after you complete the assignment that day,
go to the FILES section at the top... CLICK your TEAM... and add your points next to that day!
SO FAR we have:
EMERALDS: You are the documenting EXPERTS, I know you won’t need any further help! haha!
PEALRS: You are peacemakers... and just want to help others... So HELP EACH OTHER!!! Because most
times, you put OTHERS NEEDS ahead of your OWN!
RUBIES: You just found out there will be a WINNING team and are frothing from the mouth, since you LIVE
for a CHALLENGE!!!
SAPPHIRES: As long as we keep this fresh, new and FUN... You are IN,
right?!?!
--------
***DAY 1 ASSIGNMENT*** (1 Point)
GOOD MORNING LADIES!!! WELCOME to DAY ONE of the REST OF YOUR LIVES!!!
I am SO excited to go on this journey with each of you!
I will be releasing the teams in just a couple of hours but your DAY ONE assignment is QUITE SIMPLE --->
Post below when you have completed your first workout!
The 60 Day Bombshell Challenge!
INCLUDE: Which workout you did, How much YOU PUSHED yourself (scale of 1-5) and how you FELT
afterward!
So, it will look like this:
ChaLEAN Extreme - Burn Circuit One - 4/5 - Exhausted, but proud of myself!
GO!!!
--------
***Day 2 ASSIGNMENT: (1 Point)
[Answer the Questions Below!]
1. How old are you?
2. Do you have kids? (if so, how many, what are their names & ages... and IF NOT, Do you think you want
kids? If so, when?)
3. Are you single, dating, engaged or married? (if in a relationship, how long have you been together?)
4. What is the #1 REASON you are committed to this Challenge? (YOUR WHY)
*DIG DEEP and share from your HEART!!!*
--------
***DAY THREE ASSIGNMENT:*** (2 points)
We are 3 days in... it’s time to show me you are working it OUT in your WORKOUTS!!!
POST A PIC OF YOUR SWEATY SELF - POST WORKOUT!!!
--------
***DAY FOUR ASSIGNMENT:*** (2 points)
POST a PICTURE of something or SOMEONE that INSPIRES you to push forward towards your goal and
complete these 60 days!***
-------
***DAY FIVE ASSIGNMENT*** {Complete the following sentences:} (1 Point)
1.) Before we started this challenge I felt ______________________.
2.) These first 5 days have been ______________________.
3.) This week I am really proud of myself for ________________________!
4.) I promise myself that this weekend I will _____________________!
5.) Next week I am going to ___________________________.
-------
***DAY 6 ASSIGNMENT*** (2 POINTS)
I am ALL ABOUT envisioning your goals and know what you are working for and towards... TODAY, post a
picture of one of YOUR GOALS... Could be a "GOAL BODY" could be something you want to be able to do
once you reach your goal weight... could be an outfit you want to fit into! TOTALLY UP TO YOU!!! Try
www.pintrest.com to find cool pics! <3
The 60 Day Bombshell Challenge!
--------
***DAY 7 ASSIGNMENT*** (No assignment posts on Sundays)
PLAN to SUCCEED! Sunday has always been my day to plan out my meals, workouts and work week! I sit
down, set goals... and come up with a plan of attack! For MOST of you... it is your REST DAY, so ENJOY, but
don't get LAZY in ALL areas of your life and sabotage all the HARD WORK you put in these past 6 days!
REST your BODY... but work on your MIND-SET and PLAN to SUCCEED in week TWO (thee toughest week
for people to make it through statistically)... BUT NOT YOU... NOT THIS TIME!!! We are going 12 weeks
strong and I will NOT let you forget WHY you are here... This is what I need you to do:
#1 - RE-WATCH your intro video and remember WHY you are committed to this!
#2 - PLAN your meals for the week! (go shopping for healthy WHOLE foods & get RID of any temptations!
and LASTLY, PAT YOURSELF ON THE BACK!!! YOU JUST COMPLETED WEEK ONE!!! WHOOO HOOOO!!!
---------
***DAY 8 Assignment*** (1 Point)
(POST YOUR ASSIGNMENT BELOW the VIDEO) :)
http://youtu.be/akdONHypoyw
Is the short term sacrifice worth you feeling comfortable in your own skin?
Write down the names of 5 people you’d like to see more healthy and fulfilling lives. Share with the group
the one person you would like to inspire and WHY.
----------
***DAY 9 ASSIGNMENT*** (1 Point)
WHAT IS ONE STRUGGLE THAT MADE YOU STRONGER?: So, when I became pregnant with London... I was
23 years old and BROKE. I had no insurance, no job (as I had quit my bartending job at the time)... and I
had just gotten out of a 7 year relationship when I started dating Billy just 3 months before! At the time, it
seemed like the worst possible thing that could have ever happened to me... and there were plenty of
times I asked God, "WHY ME?!"... Well fast-forward just 7 MONTHS and London was born via emergency CSection,
2 months premature... She had a severe brain bleed and 90% chance of cerebral-palsy. (Now
remember... I had no insurance, so I ended up with $400,000 in medical bills by time London went home
8 weeks later! Because of London's medical problems... I could not go get a job and work... I felt very
hopeless... So I started to take control of the one thing I could... MY BODY. THAT is when I started P90X...
and it became my hour long escape, my me time! From there I eventually decided the only way I could
start a new was to file bankruptcy so that I would not have to live under this mountain of medical debt for
the rest of my life! I felt like a complete failure... but God had other plans... after a year of "coaching "
people online through their Beachbody programs (I posted a youtube of my transformation and random
strangers would message me with their questions) I decided to call Beachbody... and became a coach! I
have since completely changed my families financial situation... I am able to be home with London (who is
my world!!!) and I get to help people in the midst of their struggle to help them see the light... WHICH is
MY CALLING! ALL the struggle... The pain, fear, and tough times were leading me to my destiny ALL
ALONG!!!
My point is... In the THICK of it... Your life may seem out of control... it may feel like everything is going
wrong... You might be struggling... Financially, spiritually, emotionally, and physically... But THE TRUTH
IS... it may just be the thing needed to create your AMAZING future!!! Stay strong... Have faith! Everything
is going to turn out just how God intends it to!
--------
***DAY 10 ASSIGNMENT*** (2 Points)
(YES!!! You made it to DOUBLE DIGITS!!!) Post a photo of one of your healthy meals throughout the day
and what it is!!!
--------
The 60 Day Bombshell Challenge!
***Day 11 ASSIGNMENT*** (2 Points)
Day 11 Today I want you to take a picture of your Shakeology and post along with the recipe that you
used! Make it fun and engaging! Whoever takes the best and most creative picture wins a prize!!! Plus
its always nice to see what other recipes people are using!!! We are always looking for new ideas!
Today here is my recipe, my absolute favorite!!!
-Tip from friend in nutrition class!!!
45-65% of your daily calories should come from CARBS. Why the evil carbs? Because carbs
contain the energy our bodies need to properly function. It's all about choosing the RIGHT
carbs. Carbs are in your grains, veggies, fruits, milks, yogurts, nuts, dry beans, ect. CARBS
ARE OUR FRIENDS 900-1300 calories a day should be from carbs.
Having a hard time breaking the soda habit? Take a glass of water, and add 8-10 teaspoons
of sugar. Doesn't seem like a lot right? Because its teaspoons... mix it up with a spoon. It's
barely see through. Thats how much sugar is just in a single serving (not even a whole can) of
regular soda (not including mountain dew, or energy drinks) GROSS!
Why sugar sucks: 5-10% of our daily total of food/drink should have sugar. That comes to
about 500 calories. ARTIFICIAL SWEETNERS... A BIG NO NO NO!! They are now successfully
linked to cause dementia, Alzthiemers, and ADHD. EEKK! No thanks!
Fiber ROCKS. Did you know a diet high in fiber helps prevent heart disease, diabetes, GI
health, cancer, and weight management. It also helps lower blood pressure and cholestoral.
Fiber is just plain amazing for your body and health. You should aim for 25-35 grams a day.
What goes hand in hand with fiber so your not pooping bricks?! WATER!!!! YaaY!!!!
MY FAVORITE TIP OF THE DAY: A lifestyle LACKING sleep, exercise, and busy stressful lives leads to
digestion and absorbstion problems in body. THAT IS HUGE. That is why it is SO IMPORTANT to SLEEP,
EXERCISE and DESTRESS!
---------
***DAY 12 ASSIGNMENT*** (1 Point)
STOP. Sit back for 5 minutes and think about your TOP 3 LIFE PRIORITIES... (Family, Faith, Work, Friends,
Your Health, Making a difference in the lives of others, and so on) Share your #1 priority and how you will
honor it today!
--------
***DAY 13*** (2 Points)
Post one of your FAVORITE healthy MEAL or SNACK IDEAS, (& recipe if applicable)!
--------
The 60 Day Bombshell Challenge!
***DAY 14 ASSIGNMENT*** (NO ASSIGNMENT on SUNDAYS)
YOU DID IT!!! Whether or not you have been PERFECT... or have had a couple slip ups... YOU ARE STILL
HERE... READING THIS... Which means that you are STILL in the GAME and wanting to change your LIFE for
the BETTER!!! That alone is a HUGE accomplishment!!! So, first, I want you to give yourself a pat on the
back and take a second to be PROUD of yourself... (even if you weren't as perfect as you may have hoped
you'd be)
THE BEAUTIFUL thing about this journey... is that you are on it to GET BETTER!!! You are setting a NEW
STANDARD for your entire LIFE, not just your body and the way that you "look". You will end these 60 days
a better person... a better friend... a better role model... AND YOU WON'T STOP THERE!!! Think of ALL of
the people you stand to INSPIRE!!! Remember those names you wrote down last week... THEY are counting
on YOU!
I want to ask that you HAVE FAITH: In the diet, in the workouts, in ME... and most of all... IN YOURSELF!!!
Only YOU can decide every day to follow the plan! Believe in what is possible when you DECIDE and
COMMIT! The possibilities truly are ENDLESS for you!!!
Your DAY 14 assignment is to FOCUS on the WEEK AHEAD and FORGET what might have been... STOP
beating yourself up for that missed workout... or cheat meal... and for those of you that are kicking ass...
Don't relax and think it is time to reward yourself with a rest day that's not in the schedule!
THINK of MONDAY (the start of week 3) as a CLEAN SLATE... and a FRESH START to be whoever you dream
of being!!!
Want to be one of those people that LOVE eating healthy and working out (those people that make you
sick with how disciplined they are...) then ACT AS THOUGH this is EASY & FUN for you... and I kid you
not... eventually your ACTING will become your reality!!! Your MIND-SET has more POWER than most of
you realize!
GO INTO THIS WEEK with the INTENTION & COMMITMENT to SUCCEED... and YOU WILL!
---------
***DAY 15 ASSIGNMENT*** (1 Point)
OMG!!! We are in WEEK 3!!! You have come SO FAR in your life in just 2 short weeks, whether or not you
can see it physically yet... YOU HAVE CHANGED! Best part is... The BIGGEST and BEST changes are YET TO
COME!!! It has been said that it takes 21 DAYS to form a habit... Which means, after this week, this new
way of life should feel less like a struggle and more like a LIFE-STYLE! (& after 21 consistent days... Your
body starts to realize this is your NEW WAY of LIFE and lets go of some of the fat storage it has put away
from your YO-YOing days! My challenge to you this week is 90% PERFECTION... I want you to PUSH
yourself a little harder during your workouts this week... Eat as close to following the meal plan as
possible (remember you should be eating a MINIMUM of 5 times a day!) and I want to monitor your
internal dialog and throw out all the NEGATIVE stuff to replace it with the TRUTH... THAT YOU ARE
AMAZING... STRONG... and READY for this NEW YOU!!!
If you are WITH ME... post below: "I GOT THIS!!!
--------
***DAY 16 ASSIGNMENT*** (2 Point)
FIND YOUR GOAL OUTFIT in your closet (skinny jeans, a tight dress, shorts, a skirt, BATHING SUIT...
Whatever you want to look great in MOST) and take a pic of the item and POST!!!
--------
***DAY 17 ASSIGNMENT*** (1 point)
YOU are CHANGING!!! Whether or not you see if on the scale or measuring tape yet... if you have being
The 60 Day Bombshell Challenge!
eating clean and pressing play you are already BETTER, STRONGER, FASTER, and most importantly,
HEALTHIER than you were 17 days ago!!! POST BELOW at least ONE THING that you can DO NOW that you
couldn't do on DAY 1!!!
--------
***DAY 18*** (1 Point)
In what ways (besides on the
scale) have you seen
measurable improvement
thus far?
---------
***DAY 19 ASSIGNMENT*** (1 Point)
I AM AT A SEMINAR THIS WEEKEND TO GROW AND BECOME BETTER... We all need to make an effort to
consistently grow ourselves via personal development. Today I want you to commit to one way (beyond
health and fitness) you are going to grow yourself to be better! This can be a book you are committed to
read, an online training (www.ChaleneJohnson.com/30daypush/) <--- my suggestion! And share with the
group!!
----------
***Day 20 Assignment*** (1 Point)
It's the weekend challengers! I swear that weekends come around faster than I can ever remember. It's
DAY 20, which means that we only have 10 days until our 30 day pics! So what does that mean? It's time
to really focus and GO!
All of you have been amazing with your meal planning, your workouts and your support! I love that you lift
each other up and keep each other on track!
So this weekend I want you to focus on getting in your workout, being present on our page and lifting
each other up, motivating and staying accountable! Post if you are struggling with food or workouts, share
The 60 Day Bombshell Challenge!
your joys and frustrations and keep digging deeper! We are only at the beginning and it takes 21 days to
develop a habit, you are right in the middle! Keep on going and be the positive influence in your life and
your families life!!!
Your ASSIGNMENT is to show a fellow challenger some LOVE on their FB wall!
---------
Day 21: (NO ASSIGNMENT on SUNDAY!) :)
Happy Sunday! Good morning ladies! It's a rest day for some of us and a planning day for most! So take
this time to slow down take a breather and regroup for the week! You are into the 3 rd week of your
programs! Which is super exciting!!!!
I know it's easy to lose steam and want to give up, but you are almost to the point where exercise and
eating healthy is becoming a habit!!! So today let's plan out our meals and prep for the week!
I've included a meal plan that has the calories based on approximately 1,500 calories a day!
Do you know how many calories you should eat per day?
https://docs.google.com/document/d/1ES26p4FrKGdHzygW4cTrIcrpcLFjygU_7lT8DgQVQRU/edit
-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐
Day 22 Assignment: (1 Point)
#1: Recognize Hunger
Do you find yourself having an overwhelming desire to munch even when
you’re not truly hungry? It could be that you’re bored or stressed—this
type of emotional eating is a behavior we teach ourselves over many years
— it takes time and effort to really gain control of it. The next time you
get the urge to dig in, ask yourself “What I am really feeling”?
#2: Keep a Food Journal
Many people plop down after a long day and become a couch potato for
the rest of the night. Munchies soon follow—an endless bag of chips or
pint of mint chocolate chip ice cream. Being able to pinpoint the exact
times you indulge and what you indulge in is imperative. Keep a food journal for several weeks and you’ll
realize your patterns. Take it a step further and rate your hunger from 1-10 (10 being extremely hungry)
—and you’ll get an even better picture of when you’re mindlessly munching.
#3: Distract Yourself
Oftentimes we use food to provide comfort after a fight with your spouse or deal with a crabby boss. You
may also find yourself so elated about your new promotion, that you “deserve” a huge slice of chocolate
cake a la mode. Curb emotional cravings by finding a non-food related distraction instead. Take a warm
bubble bath, call a friend, read a magazine or take up knitting. A 2009 study in the Journal of Eating and
Weight Disorders found knitting helped participants lower their anxiety when it came to food.
#4: Get Your Zzz’s
Lack of sleep increases your cortisol levels, a hormone that goes up when you’re stressed or anxious.
Once your emotions are in full swing, mindless emotional eating won’t be far behind. A recent study
published in the International Journal of Obesity found that folks who slept between 6 to 8 hours had
lower stress levels and were more likely to achieve their weight loss goal. So turn off your favorite TV
program (DVR it!) and step away from all electronic devices— they’ll all be there in the morning.
#5: Exercise Regularly
A 2012 study in the journal Appetite found that folks who exercised while at work (i.e. took a brisk 15
minute walk during a break) ate less chocolate than those who didn’t exercise at all. Regular exercise has
The 60 Day Bombshell Challenge!
been found to help decrease stress and put you in a good frame of mind. A positive attitude is sometimes
all you need to help make healthier decisions.
ASSIGNMENT: When do you have the MOST cravings and what HEALTHY SNACK will you keep with you at
ALL times to battle that craving!?
***Day 23 Assignment*** - (2 Points)
HOLY CRAP!!! You are but 7 days away from your 30 DAY PICS!!! It's time to buckle down and make these
final days COUNT!!! I'm talking complete every workout (pushing past your previous brink of failure),
eating CLEAN and OFTEN... and committing to a POSITIVE attitude and self talk! Most of you have already
made it past the point of where you have EVER lasted before!!! THAT ALONE is a HUGE achievement... but
now is not the time to slack... it's the time to PUSH!!!
PARENTS: I want you to think about your KIDS and the AMAZING example you are setting for them right
now!!! Your assignment is to post a pic of them and a written commitment of why you WON'T GIVE UP for
their sake!
SINGLES: I want you to post a picture of the person you are hoping to INSPIRE with your journey and share
WHY it is important to you to BE THAT SOURCE of inspiration for them!!!
LET'S DO THIS!!!
------
***DAY 24 ASSIGNMENT*** (2 Points)
We are down to the FINAL few days before we post our 30 day results and I know posting your progress
pics can be a little stressful and nerve wracking... So I thought for today's assignment we could do
something a little more light-hearted! TAKE A PICTURE OF YOU... BEING YOU. Maybe you are SILLY...
CAPTURE THAT and POST... Maybe you are SUPER intellectual... CAPTURE THAT! Maybe you are CHILL...
CAPTURE THAT! You get my drift?!
We want to SEE YOU... DOING YOU :)
--------
***DAY 25 ASSIGNMENT*** (1 Point)
One of the BIGGEST mistakes I used to make was that I would focus on what I DIDN'T WANT rather taking
time to figure out what it was that I DID want... But what I discovered is what what you FOCUS ON E X P A
N D S !!! If you continue to focus on what you don't want... more often than not... you get more of what
you DON'T WANT... but if you make a conscious decision to focus on the things that are going well... and
the things you want to see happen in your life... then doors are opened to start to make those things your
reality! TODAY I would like you to take 5-10 minutes and list out 5 things you want to accomplish or see
happen in your life in the next 6 months!!! POST THEM BELOW! :)
--------
The 60 Day Bombshell Challenge!
***DAY 26 ASSIGNMENT*** (1 Point)
I want to KNOW MORE ABOUT YOU!!! Complete the sentences below! :)
1. Are you single, dating, engaged, married, divorced, widowed?
2. Do you have kids? (if so, how many? Ages with names!... IF NOT, do you want kids? if so, how many?
3. Do you work? If so, what do you do... and rank your passion for it from 1-5!
4. What do you like to do for fun? Any hobbies? Talents?
5. Is this the longest you have ever made it in a program? If not, what's your record & with which program?
--------
***Day 27 Assignment*** - (1 Point)
A new day, a new opportunity to get out there and reach new heights. We may not ALWAYS "feel" like
getting up and getting after it, and that's ok. Just know that some days you're gonna have to push yourself
a little bit harder and do a little or a lot more to talk yourself into doing what you KNOW needs to be done.
One bad day, not a bad life, push through the challenging times and you will be victorious!
What do you tell yourself on the days you just don’t FEEL like it to make yourself DO IT ANYWAY?!
--------
***Day 28*** - (NO ASSIGNMENT ON SUNDAYS)
I hope everyone is getting geared up for this week!
It truly doesn't matter how good or bad you did in the first 30 days, it just matters that you SHOWED up
and GAVE IT YOUR ALL! You have made healthy changes for yourself and your body! I want you to proudly
take those pics and know that even if you don't see a dramatic difference from DAY 1 to NOW, you know
that you have a dramatic difference in how you think, act and feel about your body and food! So be strong
and "DO YOUR BEST AND FORGET THE REST"! Let's kick it into high gear!!!!
--------
***Day 29 Assignment*** - (2 Points)
One more day to kick some butt, eat as healthy as you can and drink your water!! Push your body into the
upper limits today and get that heart rate up! I like to play a little game with my heart rate monitor. I
check to see if I can really up the intensity and get my heart rate up. I like to see if I can burn more
calories than yesterday. It makes me push harder, squat deeper, punch and kick with more intensity! By
the end I feel amazing and victorious. Try it! I bet you will have a little fun! I totally get in the zone and
lose all track of time!!!
Your ASSIGNMENT for the day is to post a picture of you in your workout space during your LAST CHANCE
WORKOUT!!! Gooooo!
-------
DAY 30 ASSIGNMENT: (5 Points BABYYY!!!)
GOOD MORNING CHALLENGERS!!! IT'S OFFICIALLY DAY 30! So you know what that means! RIGHT???!! The
moment of truth! It's time to dig out that camera and measuring tape and take some pics! (One of the
easiest ways to get your DAY 1 and DAY 30 photos side by side is to use the collage feature on
www.picmonkey.com)
You have developed a new habit, learned more about food than you ever probally wish too, but you are
changing! The first month is always the hardest! You have officially created a new habit and you have a
community of support to back you up!
I know it can be INTIMIDATING to post your transformation MIDWAY through, but this is the SAFE ZONE
and we are ALL in this TOGETHER (Judgement-FREE ZONE!)
The 60 Day Bombshell Challenge!
BE PROUD of how far you have come and know that THIS COACH is SUPER PROUD of you!!! <3
---------
***DAY 31 ASSIGNMENT*** (1 POINT)
List below 3 reasons why you refuse to quit on this challenge and your goals!
---------
Day 32 ASSIGNMENT - (1 Point)
Foods that you should limit!
Fruits- bananas, grapes and mangos are the highest sugar fruits so I would recommend that you LIMIT
them. I would suggest pears, apples, and any berries. A serving is 1 cupped handful.
Veggies- raw or steamed. 2 cupped handfuls eaten 4 times per day. Examples, cucumbers, tomatoes,
leafy greens, broccoli, spinach, asparagus, green beans, sprouts, celery.
Carbs- 1 handful per day of quinoa, brown rice oatmeal or cream of wheat and or a hand sized sweet
potato.
Lean protein- stick to chicken, tuna, egg whites, turkey, or non oily fish like salmon and tilapia.
Beverages- water!!! Unsweetened herbal teas!
So if you are really trying to shed weight stay away from dairy products, juice, bread, salad dressings
(make ur own with balsamic vinegar and evoo), spreads and high sodium foods!
NO TURKEY BACON for my bacon lovers and no sliced cheese!
I promise if you even start making small tweaks with this plan you will see a drastic change!!!
What food do you try and CONVINCE yourself is healthy to eat UNLIMITED amounts of that you KNOW you
need to CUT BACK ON??? (Mine is PEANUT BUTTER!!! lol)
---------
***DAY 33 ASSIGNMENT*** (1 Point)
{Complete the following sentences:}
1.) Since starting the one thing that has improved the most is my ______________________.
2.) I struggle most with ______________________.
3.) Having this support group has ________________________!
4.) I promise myself that this weekend I will _____________________!
5.) Next week I am going to ___________________________.
---------
DAY 34 Assignment: (3 POINTS!!!!!!)
HEALTHY RECIPE SWAP!!!
By now we should each have at least ONE HEALTHY STAPLE in our diet for
breakfast, lunch, snack and dinner!!! Your assignment today is to SHARE
YOUR BEST RECIPE with the group! Doesn't necessarily have to be
anything FANCY... just something TASTY and most importantly...
HEALTHY!!! =)
Here is one of my STAPLE breakfast choices you all HAVE to try out!!! It's
SOOOOO EASY and SOOOOOO good for you!!! http://
www.thebombshellchallenge.com/best-breakfast-sandwich
Can't wait to see your posts!!! Bring on the RECIPE SWAP!!!
The 60 Day Bombshell Challenge!
Day 35!!! Happy Sunday!!! (NO ASSIGNMENT)
Don't worry ladies, I used to think the exact same
thing!!! My biggest fear in life was BULKING!!!
Well, then I found ChaLean Extreme... and let me tell
you... Lifting weights has never made me LEANER!!!
FAT bulks you... muscle helps you to burn off the
fat... therefore the more muscle you have, the leaner
you will start to look!
Women bodybuilders have to take all kinds of
supplements to bulk up they way they do...
Genetically, us ladies just don't have enough
testosterone to build bulky muscles naturally!
SO, put away the 3lb weights and FEAR NOT those
12-15 pounders... they will give you the sexy toned
look you want when rocking your bikini this summer!
--------
Day 36 Assignment! (2 POINTS)
I can honestly say that one of the most rewarding parts of my original P90x journey was that I started to
bring out the best, not only in myself, but also in others! It felt GOOD to be a positive role model (so
good, I made it my full time career) Today I would like you to somehow reach out to someone you care
about and help inspire them in a positive way... Maybe take them out to eat at a healthy spot and chat...
Get them to come over and workout with you... Talk to them about joining the next 60 Day Challenge...
Or maybe just inspire them with your new positive outlook on life!
Please share below or post a pic with the person you chose!
--------
Day 37 Assignment (2 Points!)
Post a picture of YOURSELF showing off either your favorite BODY PART or DOING a MOVE that you could
NOT DO before this challenge BEGAN!
--------
Day 38 Assignment (2 Points!)
TODAY's PIC is going to be MENTAL...
I want you to write on a post it or sheet of paper the following statement along with YOUR personal
answer... and then take a picture with it and POST!
I am WORTH IT because...
And what I mean by that is, why are YOU worth taking the time to eat healthy, workout 5-6 times per
week, read personal development to better yourself mentally... WHY do YOU deserve to FINISH this
challenge?
I can promise you... there are going to be days when YOU yourself NEED a reminder! (especially those of
you with kiddos & husbands who can tend to eat up a lot of your ME time!)
The 60 Day Bombshell Challenge!
Can't WAIT to see your answers!!! XOXO
---------
Day 39 Assignment: (2 Points!) BATHROOM OLYMICS!!! (ALL 3 PICS in a collage, you get 3 POINTS!)
Today's Challenge is going to be a little DIFFERENT from the others... as it is
something that I have recently taken up myself...
I don't know about all of YOU... But I drink a TON of WATER (which, if you
aren't... you definitely SHOULD BE!) and with a lot of water... comes a LOT of
trips to the BATHROOM!!!
Sooooo... I was thinking to myself, "How can I make this time more useful" and
that is when it HIT ME!
For EVERY visit to the BATHROOM I want you to SWITCH between these 3
THINGS!
Trip 1 - 25 SQUATS! (Make sure to squeeze your buns at the top)
Trip 2 - 25 CRUNCHES! (PULL those SHOULDER BLADES off of the floor!)
Trip 3 - 10 PUSH UPS! (Do as MANY as you can on your toes!)and then REPEAT!
Your PICTURE for the day needs to be of YOU doing one of those 3 things! (and if
you want bonus points... make a montage of ALL 3!)
HAPPY TRAILS!!!
---------
Day 40 Assignment - (2 POINTS!)
Post a picture of one of YOUR healthy snacks!
Remember, you should be eating 5-6 times per DAY... So you should most definitely have 2 or 3 snacks in
there!!! Can't wait to see what YOUR choices are! =)
---------
Day 41 Assignment - (2 POINTS)
Our picture today needs to of YOU and ONE PERSON you care about after you make a verbal commitment
to them that you will not only COMPLETE the last 19 DAYS of this challenge, but that you will CRUSH
THEM!
---------
Day 42 - HAPPY SUNDAY! (No Assignment)
TIP for SUCCESS: Stop running from your problems! – Face them head on. No, it won’t be easy... There is
no person in the world capable of flawlessly handling every punch thrown at them... We aren’t supposed
to be able to instantly solve our problems. That’s not how we’re made. In fact, we’re made to get upset,
sad, hurt, stumble and fall... Because that’s the whole purpose of living – to face problems, learn, adapt,
and solve them over the course of time. This is what ultimately molds us into the person we become!
There are going to be times throughout this challenge that obstacles will come in your way... They might
just be something small like a family member coming into town... but could also be something big like an
The 60 Day Bombshell Challenge!
illness or injury... and for some of you, it could even mean having to come FACE TO FACE with a past
disorder or mindset you've been running from.
DO NOT RUN AWAY... Turn and FACE your problems HEAD ON! You have your BOMBSHELL ARMY backing
you up now... and you're stronger than you realize! NOTHING is going to STOP you from achieving
greatness!
DO NOT strive for PERFECTION in this... Strive to learn everything you can... to overcome something that
has held you back... and strive for COMPLETION! YOU GOT THIS!!! :)
--------
Day 43 Assignment - (1 POINT)
I love MONDAYs, I love MONDAYs!!! It's the chance at REALLY starting OVER and committing to being
BETTER than the week before!!!
Today's assignment is to POST BELOW the thing you are going to FOCUS ON IMPROVING this WEEK... that
you could have done better last!
--------
Day 44 Assignment - (1 Point)
If you are HERE... You are a WINNER. I am SO excited for your FUTURE's and ALL of the opportunity that
lies in front of each of you! Not only are you proving to yourself that you can get fit and healthy... You are
showing yourself that YOU ARE WORTH IT!!!
I am VERY BIG on personal development... because I truly believe that you can not move FORWARD in your
life until you grow your way out of your current situation! ---> So today's assignment is to PICK UP A SELF
DEVELOPMENT BOOK (Bible is included) and read for 20 minutes. It may not change your life today... but if
done consistently over a period of time, it can completely transform your life! (It has mine)
AFTER, please share your book of choice below! :)
---------
Day 45 Assignment - (2 Points)
Today
I
want
you
to
post
at
least
1
of
your
meals,
take
a
picture
and
post
to
the
group!
It's
always
nice
to
see
what
other
people
are
making
to
help
keep
it
clean!
here
is
my
breakfast
for
the
day,
1/2
cup
oatmeal,
1/2
cup
almond
milk
and
1/2
scoop
chocolate
shakeology
with
some
sliced
strawberries!
I
know
it
looks
nasty
(haha)
but
it
was
really
yummy!!!
Let's
keep
each
other
on
track
today!
The 60 Day Bombshell Challenge!
-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐
Day 46 - (1 Point)
POST BELOW the WORKOUT you did today and how you rate your intensity 1-5!
For Example: PUMP CHALLENGE - 5!!!! I pushed harder than I ever have!!!
Goooo!
---------
DAY 47 ASSIGNMENT: (1 Point)
Headed into THE WEEKEND!!! Many times this is when I personally have the MOST TEMPTATION to CHEAT
EAT and NOT workout!!! Today I would like you to think up something ACTIVE or HEALTHY to do this
weekend and post below!
IDEAS: Have a healthy cookout with friends, go roller skating, go on a walk or run with your significant
other, commit to eating at home so that you have control of what goes into it! If you have a family...
INVOLVE THEM!!! The more you include them and make it fun... the more they will support you!
HAPPY FRIDAY EVERYONE!
BTW -
JUST WANT TO GIVE YOU GIRLS A SHOUT OUT TO TELL YOU HOW FREAKING PROUD I AM OF YOU FOR
STICKING WITH THIS AND CONTINUING TO WORK TOWARDS CREATING A BETTER LIFE FOR BOTH
YOURSELVES AND YOUR FAMILIES! ♥ Let's KEEP that FIREEEEE BURNING!!! You've got incredible things
AHEAD! ♥
--------------
DAY 48 ASSIGNMENT! (1 Point)
DID YOU KNOW: MANY FIT & HEALTHY PEOPLE eat virtually the same thing week to week and sometimes
even DAY TO DAY? Now you are probably thinking... HOW BORING! But truth be told... For MOST people,
it's not boring AT ALL! Think about it... unhealthy people tend to eat much of the same junk foods on a
daily/weekly basis (Hamburgers, french fries, pizza, fried chicken sandwiches... Yep, those were MY old
staples!) WHY NOT find 3-4 HEALTHY meals that you THOROUGHLY ENJOY and eat them on a regular
basis!?!? #1 - YOU KNOW THEY ARE GOOD FOR YOU... and #2 - They TASTE DELICIOUS!!! How can you go
wrong!
My STAPLES these days are:
Breakfast:
Steal Cut Oatmeal w/banana
Egg white sandwich on a whole grain thin bagel with Asperagus
Lunch:
Shakeology
Mixed green salad with salmon or roasted turkey
Snacks: (2x per day)
Rice cake with PB
Apple slices with a tablespoon of PB
Celery w/AB (YES, I loveeee PB and almond butter!)
Dinner:
Salmon with Brussel Sprouts
Pork Tenderloin with Asperagus
Cod with Quinoa and Spinach
Portabella Steak w/ a Vegetable tower
The 60 Day Bombshell Challenge!
WHY? Because I LOOOOOOOVE these things and actually ENJOY eating them!
If I was forced to eat something different everyday... I'd have to throw in some of the BLAND boring meals I
don't like... and WHO wants to do that!!!
MY POINT IS... Just because you want to start eating healthy... DOESN'T MEAN you need to have a different
menu EVERY NIGHT, spend QUADRUPLE on your groceries and learn a whole new cooking technique! All of
these meals are INEXPENSIVE, QUICK, and taste PHENOMENAL!!!
LIST ONE OF YOUR HEALTHY STAPLES!!!
----------
DAY 49 of 60!!! (No Assignment on Sundays!)
YOU JUST COMPLETED week #7!!! Ahhh!!!
We are coming into our final 10 days together and it's time to TURN UP THE HEAT if you want to see
AWESOME RESULTS!!!
Sunday, as I have said MANY a times... is my PREP DAY!!! If you have not been taking the time to PLAN OUT
your meals and hit up the grocery store on Sunday... It's time to RE-EVALUATE and jump on the FIT KIDS
band-wagon!!!
WEEK 8 is going to be ALL ABOUT NUTRITION!!! (be prepared to post some food pics and maybe even try a
couple new recipes!)
Your assignment today is to revisit your nutrition plan... make a list... hit up the store and REALLY PLAN
TO SUCCEED this coming week when it comes to your eating!!!
I KNOW if we all commit 100% we can see GREAT results come next Sunday!
----------
DAY 50!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! (1 Point)CAN YOU BELIEVE IT?!?!
TODAY is the start of WEEK 8... Which is going to be ALL ABOUT NUTRiTiON!!! You can workout EVERY
SINGLE DAY, but if at the end of the day you have consumed garbage... your body is not going to be
efficient in shedding weight and you will NOT see the changes YOU DESERVE to see for the HARD WORK
you put in!!!
I can tell you first-hand it was HARD for me to leave my QUICK FIX mentality behind! I am an EX diet pill
popper... Lean Cuisine Eater... and STARVE MYSELF SKINNY, thin girl!!!
But let me tell you... I YO-YOed ALL over the place, constantly felt tired, depressed, and was forever
getting sick... it's NO WAY to LIVE!!!
This CHALLENGE is NOT about getting as thin as possible in 60 days it's about re-gaining CONTROL of
your life... and becoming the BEST version of YOURSELF so that YOU can then go pay it forward and help
someone else you love do the same! I mean, isn't that what LIFE is ALL ABOUT?
So, today, your assignment is easy to say... but tough to do... because what I am going to ask of you is to
SURRENDER.
Surrender one of your QUICK FIX, un-healthy ways... and trust that this plan is going to serve you better in
the long run.
LIST BELOW ONE OF YOUR PAST UN-HEALTHY DIETING WAYS THAT YOU WILL NO LONGER ALLOW
YOURSELF TO USE:
-------
The 60 Day Bombshell Challenge!
Day 51 Assignment: (2 Points)
YOU ARE what you EAT!!! Post a picture of today's LUNCH or DINNER! Need ideas for recipes? Check out
www.KatiHeifner.blogspot.com! She is one of my coaches and has a phenomenal recipe section!!!
-------
***DAY 52!!!*** (1 Point)
Yesterday we saw LOTS of GREAT lunch ideas! Definitely jot a few down to use for your meals in the
future! That's the GREAT thing about this group... You don't just learn from ME... We ALL learn from each
other!
Your assignment TODAY is one we have never really focused on... but one that I know a LOT of people
struggle with!!! TODAY we are going to put the SPOTLIGHT on WATER!!!
Good ole H2O! Literally 70% of our body is made up of it... yet many of us underestimate its importance!
DID YOU KNOW: The minimum amount of water YOU should be taking in is your weight (divided by 2) in
OUNCES. So if I weigh 120lbs, my goal today is to drink AT LEAST 60oz. If you are 200lbs, your minimum
is 100oz.
Calculate YOUR minimum, post it below... and DRINK UP!!!
-------
*DAY 53 of 60* (1 Point)
WHO ARE MY LATE NIGHT EATERS?!?! (I know I struggle with it!)
MOST Americans use DINNER as their largest meal of the day...
But here is the thing... FOOD = ENERGY - - It doesn't really make sense to eat the bulk of your food right
before going to bed... because you don't use it and therefore are going to end up STORING it!
THE BULK of your food should be taken in at the beginning or middle of your day, when you are up and
running... and burning fuel!
TODAY'S ASSIGNMENT is to post below what your LAST meal of the day is... what time it was... and when
you went to bed! *Here is a tip... You should be trying not to eat at least 2-3 hours before bed for the
BEST FAT BURN while sleeping!*
--------
*DAY 54 of 60* (1 Point)
We are coming up on THE WEEKEND!!!
We ALL know that calls for TEMPTATION GALORE!!!
TODAY I want you to post below ONE TEMPTATION you came across that YOU AVOIDED!!! It's ALL ABOUT
the little successes in this Challenge that LEAD YOU to becoming a BIG SUCCESS! ♥
-----------
*DAY 55 of 50* (Do you realize we only have 5 DAYS to GO?!?!)
As this week comes to a CLOSE, and you prepare for the coming week... I want to give you a few more
NUTRITION tips that you may or may not already know:
#1 - SHOP THE PERIMETER of the store!!! The middle sections of the grocery store (for the most part) are
for DRY STORAGE, which in MOST cases means PROCESSED FOODS *which are harder for YOUR BODY to
The 60 Day Bombshell Challenge!
digest* and contain very little nutrients!
#2 - ORGANIC FRESH > FRESH > FROZEN > CANNED. When you can, buy organic, fresh veggies and fruits.
Not only are there no pesticides and MORE nutrients... but they TASTE BETTER!!!
#3 - When looking at the label pay MORE attention to the INGREDIENTS than the CALORIES! Food
companies are TRICKY these days... They know that all people seem to focus on is CALORIES , SUGAR and
FAT... So they add in sugar substitutes like SPLENDA (originally made as ant poison) and high fructose
corn syrup to lower the calories so that YOU will buy it. (This is ESPECIALLY TRUE with those granola bars.)
If the first three ingredients have something you can't pronounce, High Fructose Corn Syrup, or
BLEACHED/ENRICHED anything... It's best NOT to BUY!
#4 - At RESTAURANTS, don't be afraid to SPEAK UP and SPECIFY! As a retired server/bartender myself... I
didn't mind people's picky ordering as long as they gave me a little warning like, "Hey, do you mind if I am
a little picky with my order? I'm trying to eat super healthy right now" (and of course... TIP WELL at the end
as a thank you!) When I go out to eat I make sure to get ALL DRESSINGS and SAUCES on the side... Have
things cooked in olive oil... NOT BUTTER... and if I know their portions are large, I ask them to bring a box
with my order so that I can go ahead and box HALF so that I don't OVER-EAT!
Your assignment today is to ADD to this list (even if it means you have to GOOGLE to do so!
WHAT IS YOUR NUTRITION TIP for the group!?
-------
Day 56: Happy Sunday!
I have so many women in my challenges that start off soooo
AFRAID to OVER EAT... and some even EAT much at all for that
matter... I, myself decided a looong time ago that calorie counting
and over complicated meal plans are just NOT my thing...
I refuse to spend my days worrying about food and over-thinking
everything I put in my mouth!
My philosophy is simple... I eat when I am hungry, I eat until I am
full... And I make 3/4 of each meal VEGETABLES!
➡➡➡ Oh, I should mention... I used to hate vegetables! BUT if you
learn how to make them correctly and seasoned right... I promise
they will blow your mind!!!
So you choose... Starve and as soon as you eat again, gain all the
weight back PLUS some OR practice balanced eating by taking in
whole foods without counting calories (& even give yourself a
cheat meal once a week) to STOP the YO-YOing and turn this into
a LIFESTYLE where you actually get to LIVE and enjoy food!
-------
Day 57 Assignment (2 Points)
We have but 3 DAYS before our 60 day photos!!! Post a picture of yourself in your favorite workout outfit
and after get your PUMP ON!!! <3
-------
Day 58 Assignment: (2 POINTS)
The 60 Day Bombshell Challenge!
Remember that GOAL OUTFIT from DAY 16? Pull that baby OUT and take a pic in it! Time to see how far
you’ve come!!!
--------
Day 59 Assignment: (2 Points)
Today is the DAY BEFORE THE BIG 60 DAY Progress Pics!!! Let's get you looking your BEST!!! Post a PICTURE
of you doing a move DURING your LAST CHANCE WORKOUT today!!!
--------
DAY 60 BABYYYYYYYYY!!!!! (5 POINTS!!!!)
It's time to SNAP those PICS and post them up!!!
Word of CAUTION: DO NOT COMPARE YOURSELVES TO OTHERS!!! Run your own race and REMEMBER this is
not a 60 day JOURNEY... this is a NEW LIFESTYLE!!! Be PROUD that you are STILL HERE and IN THE GAME!!!
I know I for one am a VERY PROUD COACH!!!
CONGRATULATIONS on completing the first LEG of your NEW LIFE!!!
The 60 Day Bombshell Challenge!