Thank you so much for joining our BWLW’s January Exercise Challenge!
We heard from many ladies in the BWLW sisterhood who were unable to join our December Exercise Challenge, so we decided to focus on exercise for our first accountability challenge of 2021. The fun starts on January 1st.
Goal: 5 Days of Exercise Each Week – Include the Exercise of the Day in your workout.
Exercise for a minimum of 30 minutes per workout.
- Work at your own pace, but challenge yourself to work hard as well.
- Do what works for you: Feel free to work out more than 5 days a week if that is your usual routine. If you can only work out for 2-3 days a week, commit to that. You know your level of fitness. We don’t want anyone to hurt themselves or risk injury just to reach the “5 Days a Week” goal. Again, it’s very important that you chose a goal and exercise routine that fits your current level of fitness.
- Stay Hydrated: Drink at least 64 oz of water each day. (If you typically drink much more than that or much less because you have medical limitations (due to kidney issues or other ailments), that’s fine too.)
- Rest Days: On your rest days, take 15-20 minutes to stretch, do yoga, do pilates, or take a relaxing walk. Do something physical but relaxing.
Exercise of the Day: You’ll find an exercise listed each day. Include this move in your workout. Do a minimum of 2 sets of 8 reps. If you don’t recognize an exercise, look up it up on Youtube for proper form. You’ll also find videos for modifying many of these moves.
Check-in Every Day and Stay Accountable: Visit our Facebook page or Instagram account every evening and leave a comment to join the daily check-in, Jan 1st thru Jan 30th. The post will appear at 6:30pm. (If you work out in the evening, check-in after you’ve completed your workout.)
Want to avoid holiday weight gain? Cut back on junk food, soda, processed foods, sugary foods, etc., and eat more whole foods. You’ll have a better chance of seeing results on the scale and you may have more energy during your walks. If you’d like to learn more about Clean Eating, read our helpful E-Book, “Clean Eating for Wellness and Weight Loss“.
Download this month’s tracking calendar.
(PDF File)
How can you join us? No signup required.
1. Print out the Tracking Calendar (PDF file).
2. Check in Nightly on Facebook or Instagram for daily accountability!
Facebook: www.facebook.com/blackwomenlosingweight
Instagram: @blackwomenlosingweight
3. Share your workout selfies with this month’s challenge hashtag #BWLW30
Leave a comment below and tell us why you are joining our January Exercise Challenge.
Disclaimer: Before starting any exercise program, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Do not attempt if you have current injuries, past surgeries or other physical issues/health issues that could be affected by exercise. Don’t forget to stretch before and after working out to avoid injuries. If you feel pain or severe discomfort, stop.
Monica Diallo says
I’m joining this challenge to help me keep my commitment to SELF to get back being consistent in my workouts 5 days a week.
Lisa says
I want to join within 5 months I loss three ladies my baby sister, and two aunts. I got to get healthy to live
Emma says
I am so sorry for your loss and yes…community will help!
Mona says
I’m joining the new challenge for a better me! For weight loss, better food planning and accountability. Looking forward to a better me!
Wilmoo says
I have been doing some prep work for 2021. Purchased exercise equipment and now the new year will begin and I want to begin to have a healthier life and that includes exercising.
Linda says
I’m in. I need y’all help.
Christine says
I am joining this challenge because for this upcoming new year 2021, I’ve decided to commit to loving me and taking better care of me for accountability and proof to myself that I do.
SR says
I’m joining for accountability. I will be better, stronger, happier, and thinner in 2021.
Jenaya says
I’m in. Let’s get it!!
Niki says
I’m joining the 2021 Workout Challenge for accountability.
Shawn says
I’m joining this challenge to become the best ME ever PERIOD !!!
Tamirra says
I’m getting Myself together Inside and Out!
Leona White says
To celebrate ME! January 13, 2021 will be my the anniversary of my double mastectomy to remove the cancer tumors. Prior to my diagnosis, I had run 5Ks, half and full marathons. My goal is to run more marathon in 2021., so I need everyone to keep me accountable and encouraged to keep up the fight to keep cancer from returning.
Ursula Walker says
I am joining to be a healthier me. I feel my muscles are growing weak and can use some help.
Keysha Inabinet says
I want to make healthier choices for my mind and body so I can be a healthier me. I’m ready!!!
Gayle says
I’m joining to be a better me.
Mpho says
I can’t wait to start
Roslyn Gray says
I am so ready for this
Annette says
I’m joining because I intend to have a healthier, happier and more prosperous year in 2021
Debra says
I am joining for more accountability in my journey to get fit and healthy in 2021
Kim says
I’m joining to get focused on fitness and to get rid of the quarantine fifteen! I’m entering a milestone year and need to start a healthier journey for life!
Tina says
I’m joining this comment to focus on my body and spirit. I’m tired of the same old me. Tired of making excuses. The only thing stopping me is me.
Terri says
I am joining this group because I am in need of help to be motivated. Since the pandemic, I have spiraled out of control with my eating and I really need to get myself back in shape.
Millicent Smith says
I am joining because I am tired of being fat and I would love to be more healthy
Octavia says
I’m joining this challenge because I have stop started for two years and I must meet my goal and continue to push through this journey.
Jackie says
I am joining because I need help with exercise regimens, weight loss, healthy eating habits.
Naomi Colbert says
I’m joining for accountability. and getting back on track. Fell of the wagon during nov and Dec. after testing positive for Covid. Did a lot of stress eating while recuperating.
Rose says
I’m joining to get my self back from long term depression and sickness, and being brokenhearted. I truly need to get Rose back.
Donna b says
I am joining because I want to get fit and healthy
Rhonda says
I really need this in my life, I really need to get back active!!
Vonda says
I’m starting to challenge because. I will beat depression, feeling of worthlessness, obesity, high blood pressure, clogged arteries, kidney damage. I will beat it in Jesus name. Amen
Betty Kelly says
I am trying to prevent Type 2 Diabetes!