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1
15 DAY WORKBOOK
BY 2
Watch Lesson 1 on Personal Development
Welcome to the first day! Take the time to answer all of the questions and be truthful with yourself. In order to achieve results, every aspect of your health needs to be in check. Today is all about figuring out what you want to get out of this challenge and the rest of your life.
1. What do you want to feel like after the challenge is over?
2. What do you really want? Write down the first 5 things that come to mind that you
have always wanted or wished to have.
3. What"s preventing you from having it?
4. Pick one thing you want more than
a nything and write it down in one sentence.
Daily Checklist:
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Meal Plan
Lesson Video
Day 1 3
Watch Lesson 1 on Nutrition
Today"s focus is all on hydration. Being hydrated has many health benefits, including weight loss, clear thinking and increased energy. Our bodies are mostly made up of water, so we need to make sure it"s something we"re getting enough of. 1. How much water are you currently drinking? Do you think you drink enough water each day?
2. What is your goal for water going to be this week?
3. What are you going to do to hit your goal?
Daily Checklist:
Workout
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Lesson Video
Day 2 4
Watch Lesson 1 on Training
Today"s focus is all on the importance of warming up. Warming up before a workout helps prevent injury and improves flexibility. 1. Did you complete the warm up and mobility in today"s workout?
2. Were there any barriers to getting your workout done today? If so, what did you do
to overcome them?
3. How did you feel before your workout? How did you feel after?
4. What do you want to do better tomorrow?
Share a post or picture of yourself in the Ignite
private community and tell us your answer to one of these questions so we can get to know you better.
Challenge:
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Day 3 5
Watch Lesson 2 on Personal Development
In order to achieve your goals you have to be intentional.
Everything you do matters, so choose your actions
purposefully. You can do this by focusing on what you want to achieve, finding a way to measure your progress and review. 1. What one thing will you improve on over the next 15 days?
2. How will you be mindful of your goal daily and find ways to measure success?
3. When and how often do you want to review your goals? Pick a day you"re going to
review the goal you chose.
Share what you want to improve on in the
private community and what you"re going to do to succeed.
Challenge:
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Challenge
Day 4 6
Watch Lesson 2 on Nutrition
One of the most important aspects of eating healthy is what you buy at the grocery store. Today"s lesson video is all about how to be successful at the grocery store. Start by analyzing your current grocery shopping habits.
1. What is one change you want to make next time you go grocery shopping?
2. Where do you spend most of your time in the store?
3. Challenge yourself to schedule all of your meals for the week and create a grocery
list from there.
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Lesson Video
Day 5 7
Watch Lesson 2 on Training
Training should be more about performance than physical results. There is no better feel- ing than feeling strong, healthy and powerful! Today"s focus is all on power and how to increase your power.
1. On a scale from 1-10 how much effort did you put into this workout? Explain why you
chose that number and how you can improve for tomorrow!
2. How important is it for you personally to feel powerful? Not only physically but
mentally as well.
3. What was one negative thought that popped up during your workout? How can you
switch it to a more poasitive thought next time it pops up?
Go into the community and comment on an-
other teammate"s post and ask them to help you stay accountable to the goal you said you wanted on day 1.
Challenge:
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Challenge
Day 6 8
Watch Lesson 3 on Personal Development
Integrity is all about doing what you say you"re going to do. Without integrity, you won"t push yourself to change and become the person you want to be.
1. What is one thing you can do to improve your personal integrity?
2. Are there areas of your life you struggle to have integrity? Is it your nutrition or
workout routine? Whatever it may be, write down one thing you"re going to do to help yourself have integrity.
3. Get an accountability partner - today! Having an accountability partner is great for
holding you accountable especially in areas where you struggle. Write down 1 person you could potentially ask to be your accountability partner. Not sure who to ask? Ask someone in the community.
Make a video sharing what your goals are and
what you"ve accomplished in the challenge thus far and post it to the community.
Challenge:
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Challenge
Day 7 9
Watch Lesson 3 on Nutrition
Meal prepping can be extremely useful when trying to eat healthy. It"s all about planning ahead and making your nutrition a priority.
1. What are your main struggles when it comes to following a meal plan or eating healthy?
2. What method of meal prepping are you the most interested in trying? Which meal/
ingredients do you want to prep?
3. If you have tried methods of meal prepping in the past and didn"t like it, give a new
method a try.
Share a picture of your meal in the communi-
ty and tell us something you like about meal prepping.
Challenge:
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Day 8 10
Watch Lesson 3 on Training
Strength training can be beneficial to our overall health and weight loss. The more mus- cle you have, the more calories you burn. Start pushing how much you can lift in your workouts.
1. If you could change one thing about how you performed during today"s workout, what
would you change?
2. Did you push yourself to lift heavier weights than normal? Why or why not?
3. Is building your strength something you are interested in? Why?
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Day 9 11
Watch Lesson 4 on Personal Development
We all need support. It"s important to have a team to support you and push you to be bet- ter. This is why we created the private Facebook community, to give you all a place to have support.
1. Do you feel like you have a good team supporting you? Why or why not?
2. What can you do to have a better team?
3. What can you do to be a better teammate to those around you?
4. How have you been supporting other women
in the community?
Tell one person in your life how they can help
you get closer to your goals and ask them what you can do for them.
Challenge:
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Day 10
12
Watch Lesson 4 on Nutrition
The term macros" is short for macronutrient. The three macronutrients are Protein, Fat, and Carbohydrates. All of these macronutrients are essential for having a healthy, balanced diet.
1. Do you feel like you have a solid understanding of what foods contain which macros? If not,
try downloading MyFitnessPal and tracking your food for one day.
2. Protein is often the macro most people are deficient in. In what ways will you try to
hit your meal plan and protein intake for the week?
3. Carbs are often seen as something you should avoid. However, carbs are important
for a balanced diet and our bodies run off of carbs. What are some healthy, complex carbs you could start introducing into your diet instead of sugary, simple carbs?
Track your macros for one day. You can use
an app like MyFitnessPal or keep a food diary.
Notice what you"re eating.
Challenge:
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Day 11
13
Watch Lesson 4 on Training
When most people think of training endurance, they picture running on a treadmill. However there are so many different ways to train endurance. Today"s lesson will go over the different types of endurance training.
1. Which section of the workout is your least favorite? Power, strength, endurance? Why is
that your least favorite?
2. Which type of endurance training is your favorite? High
intensity or low intensity?
3. When this program is over, do you want to continue working on your endurance?
Why or why not?
Post in the community one way that you show
yourself love or new ways you are going to appreciate the hard work you are putting in.
Challenge:
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Day 12
14
Watch Lesson 5 on Personal Development
Being determined means getting up every time you fall. I know that for many of us, failure isn"t something we talk about, we try to avoid it. But what we should be talking about is how nor- mal it is to fail at something and that in order to have determination, you have to have failed at something.
1. What things have you stopped doing because you thought you"d fail?
2. What have you not tried to do because you are too fearful of what the outcome
might be?
3. What is one thing you can start today that will show yourself how determined you
are?
Post in the community one thing you are go-
ing to do after you finish this program that you didn"t think you"d do before you started this challenge.
Challenge:
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Day 13
15
Watch Lesson 5 on Nutrition
Meal timing is essentially when we decide to eat our meals and snacks. Some people really stress about what time is the best to eat and when you should have snacks. As a nutrition coach, I don"t think it necessarily matters when you eat, as long as you are eating good foods. What I want you to take away from this lesson is when meal timing actually matters.
1. What is the most interesting thing you learned about meal timing today?
2. What are 3 things you can do to be more mindful of your meal timing?
3. How can paying attention to when you"re actually hungry vs eating at a designated
meal time" whether you"re hungry or not, improve your overall health?
Daily Checklist:
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Day 14
16
Watch Lesson 5 on Training
Recovery is one of the most important parts of a workout. With proper recovery you can reduce muscle soreness, fatigue and prevent injury. There are many ways to improve your recovery. Today we are focusing on a couple methods so be sure to watch your lesson video!
Congrats on making it to day 15!
1. How can you improve your sleep tonight?
2. T here are many methods to recovery; foam rolling, massage, icing, BCAAs, stretching, etc. Choose one method and implement it into your routine for the next week. Which method are you going to choose and why?
3. Is recovery something you"ve overlooked in the past? If so, why? Has your view
changed at all as a result of this lesson? Why or why not?
As the 15 days come to an end, it"s time to
set your next set of goals. You have created so much momentum already, don"t lose that!
1. Write down what you want.
2. Focus on one month at a time.
3. What will you do for the next 15 days
4. How will you measure that goal?
5. Set a deadline
6. Re evaluate once a week
Challenge:Daily Checklist:
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Day 15
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[PDF] 15 DAY FIT BODY CHALLENGE