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Welcome to the Fit by 50 Birthday Challenge!
A transformative journey toward better health and fitness
As I approach my 50th birthday, I will document every step of my journey to fitness. Together, we’ll walk, dance, and run toward greater endurance and well-being. With the help of exercise, nutrition, and determination, my goal is to improve my fitness while balancing the demands of my busy life. Please Join Me!
fit BY 50 CHALLENGE
fit BY 50 CHALLENGE: WEEK 1 - "Let’s Get Moving and Dancing – Start Strong!"
Welcome to the Fit by 50 Week 1 Challenge! This week is all about building momentum and setting the tone for the next six months. Follow the steps below to get moving, fuel your body, and lay the foundation for a healthier, stronger you.
Daily Workout Plan:
1. Walking & Dancing:
- Commit to 30 minutes of movement daily, alternating between walking (outdoors or on a treadmill) and dancing to your favorite upbeat music.
- Keep it light and fun – this week is about getting into the habit of moving consistently.
2. Jumping Jacks:
- Add 2 sets of 15 jumping jacks during or after your workout. This will help build endurance and keep your heart rate up.
3. Stretching:
- Spend 5-10 minutes stretching post-workout. Focus on your legs, back, and shoulders.
4. Track Your Progress:
- Use a fitness tracker or app to monitor your steps or time spent moving. Mark each completed day on your calendar!
Daily Nutrition Plan:
Stick to a 1500-calorie meal plan focusing on balance, simplicity, and hydration. Here’s a sample day:
- Breakfast: Slim Fast Milk Chocolate Shake (180 calories), 1 boiled egg (70 calories), 1 small banana (90 calories) – Total: 340 calories
- Snack: 1 small Honeycrisp apple (80 calories) – Total: 80 calories
- Lunch: Baked salmon (4 oz, 200 calories), 1/2 cup parboiled rice (100 calories), 1/2 cup steamed broccoli (30 calories) – Total: 330 calories
- Snack: 1 cup Greek yogurt (plain, 100 calories) with 1/2 cup grapes (50 calories) – Total: 150 calories
- Dinner: Ground beef patty (3 oz, 200 calories), 1 slice cheese (60 calories), 1 slice whole-grain bread (80 calories), and a side salad with light vinaigrette (60 calories) – Total: 400 calories
Tip: Hydrate with plenty of water and enjoy tea with creamer and sugar for an extra treat (optional: 50-100 calories).
Challenge Goals:
- Consistency: Show up every day for your workout, no matter how small the effort. The key is to keep going.
- Accountability: Share your progress in the comments or on social media using the hashtag #FitBy50Challenge.
- Spiritual Focus: Reflect on Philippians 4:13: “I can do all things through Christ who strengthens me.” Let this verse inspire your journey this week.
Motivation for the Week:
“Starting is the hardest part, but once you take that first step, the rest is momentum. Each day you show up, you’re proving to yourself that you’re worth the effort. Let’s keep moving, dancing, and celebrating the small wins this week!”
Next Steps:
At the end of the week, evaluate how you feel—physically, mentally, and spiritually. Join us for Week 2, where we’ll focus on building consistency and strengthening our routines.
Call to Action:
Visit www.LionellaBetts.com/newsletter to sign up for the Lionella Betts Inspires weekly newsletter for additional tips and encouragement. Share your journey with us—let’s keep each other inspired!