A 90 day health & fitness challenge to help you meet your goals for the year! Includes a free 3 month lifting program with at home alternatives.

If you want to try planking to lose weight, this 30-day plank challenge for beginners will help you become stronger and rev up your metabolism!

This 30-day flat belly challenge diet plan is the best 30-day challenge for flat stomach goals! Doing these flat tummy exercises and 30-day challenge is going to have you looking good and feeling right for

Carrie lost 98 pounds in just 13 months with the 21-Day Fat Loss Challenge. Find out why it worked for her, and how it can help you!

It happens. Life gets in the way and we fall off the fitness bandwagon. But don’t worry. No matter how many times you fall off, you can always get back on. Get started with this 21-Day Tone Your Body Challenge!

Joining a 30 day weight loss challenge is easily one of the best ways to kickstart your weight loss journey. This is because this 30 day weight loss plans is beginner-friendly, making it easier to

Today's the Day! Weightloss is just the beginning

Are you looking to lose weight fast at home? Here is the list of the 21 best ways you can follow at home to make your weight loss process easier. Keep reading.

Read how this inspiring woman was able to rediscover a weight loss journey, losing 9lbs and, falling back in love with herself along the way.

Find amazing 30 day challenges that motivate you! Plus, you'll see that you can turn any good habit into a challenge. Improve your life now.

This 21-Day Diet Challenge if you weigh 200 lbs or more is guaranteed to get you results, and FAST! No weird shakes or gimmicks - just REAL FOOD.

Go from uninspired to motivated and ecstatic with this 30 day challenge. 6 Rules 1. Cold Showers 2. 30-min workouts 3. Read 10 pages 4. Visualize 5. Journal

Time's ticking, and this 2-Week Weight Loss Challenge offers all of the information you need to get your body where you want it to be.

Are you a beginner looking for a fun and effective workout challenge to do at home? Perhaps, you're finally ready to put your fears and excuses aside and invest time in your body (woo-hoo, throwing lots of confetti your way), but don't know where to begin? Well, look no further because I have the perfect

Wouldn't it be amazing to lose weight without feeling frustrated because you're stuck on a rigid meal plan? A meal plan that doesn't allow you to eat certain foods or go out for meals with friends and family? A meal plan that leaves you envious of your co-workers enjoy pizza Fridays! There really is a way to lose weight while still eating everything you love and it's called flexible dieting or IIFYM (If It Fits Your Macros). The Science Of Weight Loss You will have people argue that calories don't matter but in reality they do for weight loss. When it comes to weight loss it's calories in vs. calories out - that is the science. For example: let's say you're a small female who wants to lose weight and you calculate your calories for weight loss to be 1500. You can now eat 1500 calories of poptarts per day or you can eat 1500 calories of chicken, rice and broccoli per day or you can eat 1500 calories of beans and tofu per day, the end result is the same, you will lose weight. Now this example isn't discussing overall health and energy so when it comes to being healthy as well that is where the type of foods you choose to eat play a role. But in terms of losing weight, your food selection actually doesn't matter. Flexible Approach This flexible approach allows you to eat essentially whatever you would like as long as you stay within your daily macronutrient budget. Your macronutrients are your proteins, carbohydrates and fats - these will total up to your daily calorie intake. One gram of protein = 4 calories, one gram of carbohydrate = 4 calories and 1 gram of fat = 9 calories. Flexible dieters will use apps such as MyFitnessPal or MyMacros+ to keep track of their food intake, along with using measuring cups and kitchen scales for the best accuracy. Using this flexible approach you can now eat those cookies or chips, or have a donut at the office, or go out to a restaurant or eat with your family and still lose weight! While strict meal plans work for some, they are not maintainable in the long-term, they don't teach people how to eat on their own and they have been known to cause eating disorders. Those who "fall off" of these strict meal plans because they had one little treat usually feel guilty and throw in the towel - they either go all out and eat everything they can or give up completely until perhaps the next Monday rolls around. So why not incorporate a bit of chocolate or a few cookies in the day and make the whole process easier and more enjoyable? It's accountability with flexibility. Think about the 80/20 rule for your nutrition. Whole foods should make up 80% of your diet and treats can make up 20% of your diet. This will keep you sane and you'll be more likely to stick to your weight loss plan without losing your sanity and social life. One Quick Note: Fat Loss vs Weight Loss Now, I don't want to confuse weight loss with fat loss because these are two different things. Sticking to a calorie target will ensure weight loss (muscle, water and fat), but if we want to make sure we are losing mostly fat then we need to have a balance of our daily macronutrients. An increase of protein at roughly 0.8-1.1 grams of protein per pound of body weight per day is a good starting point. Eating adequate amounts of protein will spare muscle loss when you're dieting and the body will use more fat as fuel instead of breaking down muscle tissue. A few examples of great protein sources are your lean meats, eggs, fish, protein powders, tempeh and lentils. There are several more but I will save that for another article. What To Do At Restaurants With the flexible approach there are a few things you can do: * plan ahead by having a look at the restaurant's nutrition information and eat according to your targets * if there is no nutrition information available stay flexible by using your best estimations or find something similar in your app * occasionally you can interchange carbs and fat (total calories) while keeping the protein the same. For example: if you didn't have much fat allowed for the rest of the day but decided on a higher fat meal then keep carbs lower as long as you stay under your total calorie target * structure your day to include more protein and vegetables because your "meal out" will most likely be higher in carbs and fat * consider intermittent fasting (more advanced approach) to allow for more calories to be eaten later in the day * just enjoy the meal in moderation and get back to your plan the next day There you have it, it IS possible to lose weight (really we should focus on fat loss though) and keep your sanity and social life. Stay accountable with your nutrition but have some fun, live life, be happy and remain flexible in your approach.

You might be thinking you are completely late to get fit for the holidays. Well if that is the case, you should not worry anymore, because this 12 day Christmas Fitness Challenge will definitely help you lose 5 pounds by the holidays. Please note that all the new routines you accomplish on a certain day

You can get fit in just three weeks with this 21-day workout plan at home—no equipment necessary. Find out all you need to know here!

Joining a 30 day weight loss challenge is easily one of the best ways to kickstart your weight loss journey. This is because this 30 day weight loss plans is beginner-friendly, making it easier to

Tired of weight loss plans that don't stick? Our Running for Weight Loss 21-Day free plan is designed to kick-start a long-term running habit and weight loss!

Join the free 30-day morning workout challenge to boost happiness, improve your health and fitness, become more productive, self-disciplined and to look better than ever!

Perfect Abs 30 day challenge is designed to punish your abs for a whole month, melting away belly fat and giving you a sexy, toned look for the beach!

Are you all geared up to start the 30 Day Fitness Challenge? When I started out on my fitness journey it was workouts like these that really burned fat and toned my muscles. The exercises in this workout challenge are fast moving and less than 30 min a day! Cardio for women over 40 is …

Lose weight, build lean muscle, and boost confidence with the SkinnyFit 28-Day Challenge! Transform your body & mind without strict dieting or a gym membership! Get your FREE DOWNLOAD NOW!

If you're stuck at home and can't go to the gym thanks to COVID-19, then here's how to amp up your at home fitness routine. This is a 14-day Quarantine Workout Plan that will get you through 2 weeks at home with no access to the gym.

This 60 Day Weight Loss Challenge is simple, yet hugely impactful. And you can do the whole challenge at home for free.