30 Day Challenge

The 30-Day Challenge30-Day Challenge

In exactly one month I will be stepping on stage at the Texas State Naturals in an attempt to get my pro card.  Last week I placed 2nd.  The judges are not going to want to see me in the same package, meaning if I want to win they will demand to see improvements.

Winning 2nd Place
Winning 2nd Place

Is it even possible?  How much can a person improve in a mere 30 days?  Well, I’m about to find out, and I hope you’ll join me on the journey.  (It’s more fun when you’ve got multiple crazy passionate people working towards goals at the same time.)

If you want to play, here’s what you do:

  1. Tell me your fitness goal in the comments section of my blog or the social media account of your choice (FB, Instagram, Twitter).  If you’re a blogger, link your post.
  2. I’ll type up a weekly check-in post throughout the month.  Comment how you’re doing, the good, the bad the in-between (as will I).  Be supportive of other people.
  3. At the end of the month tell us your results.

General Rule:  Be nice!  Let’s encourage each other to achieve our fitness goals.

Developing a Game Plan

If you want to succeed, you’ll need a plan.  I’m a results-oriented type person, so I like to think backwards when I write out my goals.

My Game Plan

Goal:  Increased muscle mass and rounded glutes by October 17.

Desired Result:  Win 1st place in bikini competition to get my pro card.*

*While this is the desired result, it’s also understood that I have no idea who will show up at the event to compete against me and judging can be subjective, so the result is partly out of my control.  But what I can achieve is improvements to my physique and posing so I can package my own body in the best manner.

  • Desired Weekly Result: Practice posing 100x, glutes lifting, weight down 1 lb/wk to get leaner while gaining muscle mass
  • Daily Actions to achieve result:  Glutes pre-workout before leg day, reduce cardio to maintain muscle mass, increase carbs to make gains
  • Today’s actions: Finish food prep for the week, glutes warm-up (730 reps of squats/lunges – yes, that is the WARM UP) followed by full leg workout, 50 reps of posing practiceBuild-a-better-booty-lisa-traugott

Now, my game plan is pretty intense because I’m trying to become a professional athlete (aka: Paid athlete) in a niche sport.

You’re fitness goal can be anything; it doesn’t have to be about bodybuilding.  It can be to cut out sugar (yes, I’m talking about you!) or to sign up for your first 5k.  It can be to drink more water, quit smoking or to actively reduce the stress in your life.  (Stress can wreak all sorts of havoc on your health.)

Now You Try

For example, let’s say your goal is weight loss, your game plan may look like this:

Game Plan

Uh oh

Goal:  Weight Loss

  • Desired Result:  Lose 8 lbs. by October 17
  • Desired Weekly Result:  Lose 2 lbs.
  • Daily actions to achieve result:  Eat clean, exercise 30 minutes per day/5 days per week
  • Today’s actions:  Go food shopping, cook food for the week, do a 30 minute exercise video

Need help understanding what “eat clean” means?  Read here:  The Secret to Being Slim.  (Want a customized meal plan or some personal training sessions with me?  Send me an email on the Contact Me page.)Tilapia meal

Keep in mind that your results will be in direct proportion to how consistent and committed you are to your own success.  A trainer can give you the tools, but only you can put in the work.

Be realistic about your level of desire for achievement:

  • 5 – Yes!  I will MAKE it happen, because I MUST!
  • 4 – I’m in!
  • 3 – Sounds good, as long as nothing else interferes.
  • 2 – I’m sorta, kinda, interested, maybe?
  • 1 – Yeah, no.

Even if your enthusiasm is at a level 1, why not try a fitness goal anyway?  You can try something healthy for a day, right?  What’s the worst that could happen?  Aim for the stars, even if you fail you might land on a cloud.  Give it a shot!

What’s your fitness goal?

Lisa 😉

Lisa Traugott is a Mom’s Choice Award winning writer, fitness blogger, wife and mom of two. Her book, “She’s Losing It!” is available at Amazon.com (and has a 5-star review rating!)

Available at Amazon.com

ShesLosingIt.com (c) 2015 Lisa Traugott. All rights reserved. No portion of this blog, including any text, photographs, video, and artwork, may be reproduced or copied without written permission.









12 thoughts on “30 Day Challenge

  1. Yes I’m in because in 22 days I plan to step onstage at the northeast natural Ohio npc show in the bikini category and we r building my glutes and cutting fat so I won’t wiggle and look leaner!

    Goals: get tighter
    Action plan: eat cleaner, ramp up the butt work and treadmill incline time and more

  2. I am SO IN!!! I was just talking about needing motivation. This is perfect timing!
    Goal: to lose 12lbs in 30 days (3lbs/week).
    Game plan:
    Get back to two a day worlouts: morning cardio (high incline power walk or tredmaster) afternoon workout use the Boxer Training Plan for building and toning.
    Get back to cooking EVER meal and back to TRACKING food and water intake.

    1. Great, Rebecca! Just remember when you’re dealing with weight loss it usually fluctuates – the first week you may lose 4 lbs., the next week maybe you’ll plateau and the next week lose 1, so keep your eye on the prize at the end of the month. Cooking your meals is a great way to get on track. Since you are doing 2 a day workouts, remember to eat enough calories so your body doesn’t go into starvation mode. I’m so proud of you!

  3. Lisa, I’ll join you, too! Now we only have 3 weeks, but i’d like to lose 1.5 lbs per week and GET MORE SLEEP! (Robin added 332 cal, 46 gr macro carbs, 10 gr fat and 10 gr protein to my food plan) i know that sleep has significant impact. With new courses to teach, the stress level is up and there’s lots more work. I eat the same clean diet daily, but I’m confident that more water, sleep and less stress will make a difference! Unfortunately, there’s no time for extra cardio during the week when working 78-84 hrs, but at least I have 5 workouts with Robin! He helps us grow – he’s never mean, just tough – we need it!…he just does what’s needed to help us grow!

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