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You are here: Home / Monthly Challenge / November Challenge 2014 – BWLW’s “Do the Work” 3 Part Challenge

November Challenge 2014 – BWLW’s “Do the Work” 3 Part Challenge

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novchallengesmHey Ladies, Our November Challenge is very straight forward!!!  It’s a 3 part challenge that will get you on track to start facing the temptations of this year’s holiday season. Thanksgiving and office holiday parties are on the horizon.

How can you join? – If you would like to join us, leave a comment below with your email address and tell us what parts of the challenge you are committing to.  

Part #1 – Our Photo Accountability Continues! #BWLWNOV

#BWLWOCT – Also, let us know in your comment what social media account you will use for the photo accountability part of the challenge with this month’s hashtag, #bwlwnov. We had SO much fun and saw so much participation with the October #bwlwoct hashtag that we are going to do it again!  Let’s follow each other and connect. Do the Work and Show us the Proof.

What kinds of photos should you post?  We do this to keep ourselves accountable for the ACTIONS required to reach our goals.

  • Photos of what you’re eating – meals and snacks
  • Photos of you working out or at the gym
  • Photos of the read out screen on exercise equipment showing your calories burned, time, heart rate, etc
  • Gym Selfies after working out
  • Smoothie Photos
  • Photos of the new outfits you can now wear since you’ve lost pounds.
  • Photos of your dream outfit
  • Quotes and Inspirational images you find online that inspire you and speak to your journey
  • Photos of recipes you want to try
  • Photos of your meal prep routine
  • Photos from the grocery store
  • Photos from when you are eating out with friends
  • Progress Photos
  • Before and After Photos

BWLWNovCalendarsmallPart #2 – I’ve created a Squats and Lunges Workout for November.  Download and print the plan today.

Disclaimer: Before starting any exercise program, diet or new way of eating, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. This program is not advised for persons with serious illnesses (i.e. diabetes, cancer), those who are pregnant or those with knee problems/past leg or abdominal injuries. Use at your own risk and please consider your fitness level before attempting this plan.

 

Part #3 – We are going to try slow carb eating this month. It’s a form of carb cycling that doesn’t reqire calorie counting (but you can track your calories if you like to make sure you are in the range you want). I got the idea for this plan from Tim Ferris’s “4 Hour Body”. We are going to modify it a bit (there is no fruit or dairy in his plan).  I don’t think the original plan is truly realistic…that’s why we are modifiying it and adding foods.

  • Focus on eating a lean protein paired with vegetables and/or beans for your main daily meals.  Eat at least 3-4 meals a day.
  • Don’t let more than 4 hours go by without a meal between 7 am and 8pm.
  • Eat 1-2 healthy snacks between meals, like baby carrots, greek yogurt, nuts green smoothies, or fresh fruit.
  • No “white” carbs – white bread, white rice, white sugar (processed sugar).
  • Eat the same meals repeatedly – If it works and it’s healthy be willing to eat the same meals.
  • Don’t drink your calories. Drink water and unsweetened drinks.
  • Optional Cheat Day: Take off one day a week and have one serious cheat meal and one cheat snack (instead of a whole cheat day).  Eat and drink whatever you want…in moderation…on this day.  The goal is to enjoy but not overindulge and go crazy.

List of suggested foods that will make up your main meals: (Learn How to create your Slow Carb Meal Plan)

Protein
lean ground beef
sirloin
tenderloin
top loin
top round
pork tenderloin
ham
turkey
chicken breast
all fish
eggs/egg whites
protein powder
all seafood
soy
tofu
seitan
veggie protein sources		 Beans
black beans
black eyed peas
canneloni beans
chickpeas
kidney beans
lentils
soy beans
split peas
white beans
navy beans
lima beans
Italian beans		 Vegetables of all kinds, including
artichokes
asparagus
green beans
broccoli
bok choy
cabbage
cauliflower
celery
collard greens
cucumbers
eggplant
lettuce
tomatoes
V-8 juice
mushrooms
okra
onion
pickles
peppers
radishes
rhubarbs
snow peas
spinach
sprouts
squash
zucchini

IF you don’t want to follow this way of eating, I encourage you to have a No Junk November.

A Note about eating at restaurants: A lot of people have asked about what they should do if they have to at a place that serves junk food. I know that many people will want to eat out, so when I’m asked that question I suggest that you have something similar to what you could make at home.  (A salad.  A simply cooked piece of salmon or chicken with only veggies.  The diet menu at Subway with no chips, no mayo, etc.)  We all have to be adults, thus we have to be able to avoid temptation or make the healthiest choice possible.  If you go out to dinner with your friends, co-workers, etc.  You can still eat healthy and not junky.

no junk november

Related posts:

  1. Eat Clean for 21 Days – November 2015 Challenge
  2. April 2015 Challenge: Plant-Based and Moving It!
  3. March 2015 Daily Calorie Burn Challenge
  4. October Challenge Day 2 – Instagram Love and Posts with the Hashtag
  5. October 2014 Challenge – Photo Accountability Challenge
  6. Black Women Losing Weight’s November Challenge Goals
  7. What should BWLW’s November Challenge Be? Vote Today

Reader Interactions

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Comments

  41. I’m in for part 1 and 2. I will do the no junk food challenge as well. My instagram is @leadingladytracy.

    Reply

  47. I will participate in all three of the challenges as well as attempting the no junk food month challenge…oh dear.

    Reply

  64. I will be participating in this all parts of this challenge. Also looking for a work out buddy in the Thibodaux, Louisiana area. Good Luck to all!!

    Reply

  84. I am committing to step lunges and partial squats due to my recent knee surgery. I will also try to cut out bread which is my weakness. Jesus give me the strength!

    Reply

  85. I commit to #1 photo accountability
    #squat and lunges challenge
    I’m currently on a eating plan that’s working….want to stick to whats working!

    Reply

  86. I’m in for Parts 1 & 2. There are some things in Part 3 I don’t eat so I’ll be pulling from the list but doing No Junk November also.

    I’ll be Creating an IG for my fit journey: watchcourtgetfit which I’ll start posting on on the first.

    I’m excited!

    Reply

  89. I am in part 1 and part 2 and doing no junk for November. I’ll be using Thanksgiving dinner as a TREAT MEAL. I’ll be posting to Instagram as mrs_gillens and FB as Renee King-Gillens.

    Reply

  100. I’m in for all 3 parts! I’ll be using my Instagram account to post pictures (@hijadelrey94).
    October was awesome! Looking forward to a new month!

    Reply

    • Actually, I will just commit to a No Junk November in addition to the first 2 parts of the challenge. Gotta have my fruit in my smoothies!

      Reply

  101. I’m in. I commit to part 1 and 3. I will do my best with part 2. I have a bad knee and can’t do lunges.

    Reply

  113. I forgot to also say I will post on facebook as well using #bwlwnov. I am Tracy Ellison Green on Facebook. I love this website!!

    Reply

    • I will try to add all the instagram participants if I can keep up. I rarely use instagram do we add to our account and the challenge account? Can we add our photos to the challenge account or do we just use the hashtag?

      Jenn

      Reply

  159. I’m in for all 3! I’ll be posting my pics on IG – MoSoSassy. So excited. My biggest issue is what I’m eating.

    Reply

  169. Count me in all 3, I’ll be modifying it to accommodate my current plan, I’ll be using Instagram, 1AmazingJourney

    Reply

  177. I am in for 1and 3. Will do what is healthy for lovely left knee. Let’s keep each other encouraged Any one can call me for that little bit of encouragement . Let’s get Y’all .

    Reply

  184. I’m in for all three. I’m having surgery on 11/21, so I may have to end my squats and lunges on 11/20. I will use Instagram and Twitter to post my picsa.

    Reply

  197. Hi, so excited! I will participate in all 3 challenges. This is my first challenge and I will be using FB for photos.

    Reply

  219. I am in for part 2. Already downloaded the calendar. Adding this to my workout routine will help me tone and strengten my hips, thighs and core. I’m In!

    Reply

  223. I’ll be doing all three…. I just started my healthy eating and working out in octeber …. I’m already down 5 lbs I have 75 more to go to reach my goal. … I’ll be posting from my facebook page Keyona Gore…..

    Reply

  232. I am in for all 3 parts…I will be using FB for my photo accountability…

    Where can I find recipe for the “green smoothie”?

    Reply

  259. I’m in. 1,2 & 3 (No-Junk November) via Instagram. @Missy_Irelita

    Is it ok if we modify the lunge/squat count for bad knees? I may have to do just 1 & 3.

    Reply

  279. I will be doing part 2 and 3, but will do part 3 when as I think about it. i have a 5 week old and a 1 year old so I am so ready to get healthy and lose this weight!!!! I need to lose about 60 or 70 lbs. I am a true fan of this website so much motivation on this page.

    Reply

  280. I will be doing all parts of the challenge. Plus, No Junk November. I want to lose all I can before my 35th birthday in December. I have already lost 20 pounds in the last two and a half months. I will be using Facebook for my accountability photos, etc. Thanks for the motivational stories abd challenges each month, Ajima.

    Reply

  306. I’m going to commit to all 3 parts (I’m vegetarian so I need to make small adjustments to the eating plan). I will be using Facebook for the photo accountability portion.

    Reply

  322. I will accept this months challenge and with be posting my pictures on Instagram. My screen name is Mrsduncanworks

    Reply

  324. I am inspired my this group and all the wonderful success stories! This is my 1st Challenge and I will be committing to all 3 parts! I will all be moving towards a perfect No Junk Food January! I will be using Instagram to post @delisha_dot_com

    Reply

  343. Thank you so much for modifying this meal plan. I thought the book was too speculative and not based on real science. Thank you for addressing these concerns.

    Reply

  348. I am committing to all 3 parts! However, for part 3 I will be doing the no junk challenge with one cheat meal and cheat snack per week! I track all my food with myfitnesspal. Anyone feel free to add me: luvinmefirst

    Will be documenting via Facebook

    Reply

  355. I ve started today. Salads with fresh veggies ans lean meat turkey and chicken. Posted photo on FB will be posting with hashtag #bwlwnov

    Reply

  356. No whites. I will be doing low carbs, thermogetic carbs such as broccoli, kale, spinach, other veggies. Lean meats fish, chicken and turkey. Tomatoes Avacado cucumber, green smoothies with fruits and berries, kale spinach and spirulina powder…. Oh and juicing and exercising will share on FB in the closed Sisters in Sweat Group look it up and request to join to share this experience

    Reply

  384. I’m in for all 3,will post pics of food,workig out thanks for Pushing us Queens healthier living inside out,i’ll post on Instagram & Google +>>1love TB<#bYEBIgggsexy goal weight #180<

    Reply

  391. Committing to part 2 and 3, will see how I get with part 1 as am a very busy person who don’t get time for photos. I am trying to get my sister to join as well. I will start on Wed 5 Nov as am still recovering from my 21.1km km Soweto marathon I did yesterday. My email address is shongwe.nokuthula@gmail.com I will post on my fb page as well if I get time

    Reply

  395. I’m in for part one and two. My dietitian has me on a diet, so I will be using that plan…though it’s not that far off from the one suggested. YAY!!I will be using Instagram (@Ruby_Leonne)

    Reply

  397. I am committing to Part 2 and No junk food November. I may just commit to Part 1 as well; I must hold myself accountable.

    Reply

  399. I am in for part 1 and 2. I think I am going to try 3 as well. go hard or go home if you really want it. I will be using the hashtags with Facebook and Instagram. Good Luck to all! 🙂

    Reply

  411. I have pics but I’m not sure if they show anything yet but I will by Months end show the weight loss. Lunges & Squats I can start today & slow carbs with eating between 3-4 hrs a day is already in effect with me. So 2 & 3 now with 1 coming in 26days. #Holler

    Reply

  421. I will be doing parts 1 and 3. I just did a 28 day squat challenge twice and I need to rest my knees. I will post on instagram, facebook and twitter.

    Reply

  431. Im in part 1 and 3. I’ll be power walking and doing callenetics for my workout.
    Facebook my photos 🙂

    Reply

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