8-Week Spring Weight Loss Challenge

The 8-Week Spring Weight Loss Challenge

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As the vibrant colors of spring begin to bloom around us, it’s the perfect time to embrace renewal in every aspect of our lives—including our health and wellness. After a winter spent cozying up indoors and perhaps indulging in a few too many comfort foods, many of us find ourselves longing to shed those extra pounds and revitalize our energy levels.

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That’s where the 8-Week Spring Weight Loss Challenge comes in—a transformative journey designed to help you reclaim your vitality, shed unwanted winter weight, and cultivate a healthier lifestyle from the inside out.

What sets this challenge apart is its holistic approach to wellness. Rather than focusing solely on restrictive diets or intense exercise regimens, our goal is to restore balance in both body and mind.

Here’s How the 8-W33k Weight Loss Challenge Works:

Duration: The challenge spans 8 weeks, providing ample time to establish sustainable habits and see tangible results. We are starting March 17 and ending May 11 (or start today and end in 8 weeks).

Weight Loss Potential: With dedication and commitment, participants have the potential to lose up to 15 pounds over the course of the challenge.


Balanced Nutrition: The cornerstone of our approach is balanced nutrition. Participants will aim to eat 80% healthier, whole foods that nourish the body, while allowing for 20% indulgence in comfort foods that satisfy the soul.

Aim for at least 500 calorie deficit – use a calorie counter like MyFitnessPal to help.

Try to eat 25 to 30 grams of protein per meal every day.

Stay hydrated!

There are no ‘cheat days’. If you are craving something EAT IT! Make sure it fits in with your caloric intake for the day and make sure you still meet your protein needs. Do not sacrifice your protein intake for what you are craving. You can still have your protein, and cake and eat it too! It may be a smaller slice but you can still have it.

Meal plan & prep for success!


Daily Movement: Physical activity is essential for overall health and weight loss. Each day, participants will engage in a combination of walking, cardio, pilates, and yoga to keep their bodies moving and their spirits lifted.

Walk 20 minutes outside everyday. This is for your mental health.

Do 45 minutes of cardio everyday. This is for weight loss (after this challenge, add some resistance training).

Do a core training program or pilates everyday. Try these exercises.

Do a full body stretch or a yoga session everyday. This is to prevent injuries and keep you moving.


Blog Posts to Read: 

cardio zones

Use Cardio Training to Lose Weight – Using the 3 Zones

Core Workout

Core Workout: No Equipment Required

Yoga-Inspired Exercises for Stress Relief

5 Yoga-Inspired Exercises for Stress Relief


Mindfulness Practices: In addition to physical exercise, participants will prioritize mindfulness practices such as meditation, deep breathing, and stretching to promote relaxation and stress reduction. You can do this while you do your daily walks. Listen to meditation podcasts, music, or listen to nature around you as you walk.

Quality Sleep: Adequate sleep is crucial for weight loss and overall well-being. Participants will strive to get 7 to 8 hours of quality sleep each night to support their body’s recovery and regeneration processes.

Set and follow a night time routine that will help your brain and body wind down.

No sleep = no weight loss.

Self-Love and Compassion: Above all, this challenge is about cultivating a sense of self-love and compassion. Participants will approach their journey with kindness and understanding, recognizing that progress is more important than perfection.

Celebrate your wins – big or small!

We are doing this out of love, not to torture ourselves. We deserve to be mobile, healthy, be properly fed and well rested.

Throughout the 8 weeks, participants will receive ongoing support, motivation, and guidance to help them stay on track and achieve their goals.


Make sure to follow us on Instagram for daily motivation and support at https://www.instagram.com/glmfitnessonline/

Whether you’re looking to slim down, boost your energy levels, or simply prioritize your health, the 8-Week Spring Weight Loss Challenge is here to empower you on your wellness journey. Are you ready to embrace renewal and transform your life from the inside out? Let’s embark on this journey together!

Are you loving the health, wellness, and personal growth content on our blog? Want to take your journey to the next level? Look no further! Our weekly newsletter is packed with personalized tips, mouthwatering recipes, insightful articles, and fitness secrets.

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As a passionate personal trainer, women's fitness specialist, life coach, and nutrition coach, I am dedicated to helping you achieve your health and fitness goals. With years of experience in the fitness industry, I am committed to empowering and guiding you on your journey toward a healthier, happier you. Let's work together to unlock your full potential and create a sustainable, balanced approach to fitness, nutrition, and overall well-being. Get ready to transform your life!

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