Welcome to week three, ladies!
Two weeks down and you girls are straight CRUSHING IT. Your check-ins and posts are so inspiring and motivating, turning this freedom adventure into something bigger than I ever could have imagined. This community is unbelievably supportive and encouraging–thank you for being such an integral part of it!
#FallFreedom
Thank you for blowing up Instagram with your #fallfreedom posts–your enthusiasm and energy is what keeps the community going and what has cultivated a truly memorable experience for all of us. Keep posting your check-ins and don’t forget to comment and like your fellow challengers posts as well–I love seeing you all interact with each other.
Every morning I scroll through #fallfreedom check-ins on my morning beach walks, laughing, smiling, and bursting with love. Your #sweatyselfies, gratitude journals, fitnesss adventures, morning routines, and positive vibes–you girls are so damn courageous for sharing your journey with the whole world to see.
Remember, if you don’t have an Instagram account or prefer to keep yours private, you can absolutely open an account just for the challenge. (I promise there will be more challenges in the future, so you may as well bite the bullet). Just be sure to follow me (@negharfonooni) so that you can tag me in your posts, and always use the hashtag #fallfreedom. That allows me (and all the other 1800+ Fall Freedom lovelies) to peep your check-ins and be motivated and inspired by your freedom adventures.
When I see how much you are all supporting each other through social media it really overwhelms me. I love that you’re commenting/liking each others photos and lifting each other up daily. This community has grown into something very special and I encourage you to keep it going through the second half.
*If for some reason you absolutely can’t get yourself to use Instagram (come join the party!) you can still check in on Facebook in our private group by adding photos to the check-in album. You can also tweet at me or post on my Eat, Lift, & be Happy Facebook wall.*
Now, for what you’ve all been waiting for, our week one check-in winner…
Congratulations to @Megalizzie (aka Lizzie Petrey)!
Liz has been a bright shining light in this community from the very beginning. She checks in regularly, comments on other challengers check-ins, and lifts others up. She is so inspiring, positive, and doing her best to embody the spirit of the challenge. She even relaunched her blog this week as part of the “discomfort zone” challenge! Thank you, @Megalizzie for being a positive force and for allowing us to be a part of your journey.
(Please email the ELbH team at support@negharfonooni.com with your full name, IG handle, tank top size, and shipping address).
And remember, you’ll also be receiving an “Eat, Lift, & be Happy” tank top, not available for sale yet! Tanks run on the large side (pictured is a small), so be sure to keep that in mind.
Your Fall Freedom week three prize package is crazy full of goodies. The winner of the check-in challenge will receive two boxes of Quest bars, an adorable weightlifting necklace from Fashletics, a BRAND NEW ELbH tank, and a hardcopy of my total transformation system, Lean & Lovely.
Be creative, positive, thoughtful, and consistent with your check-ins in order to really stand out and get a chance to win tho incredible prize package.
Onto your week three schedule…
Another week in the books and you girls continue to amaze me. I am so proud of you for taking on meal prep and sweat sessions, and even more impressed by your embodiment of the mindset and gratitude challenges. Remember, as always, to adapt as necessary and NEVER give yourself a hard time if things don’t go as planned. Simply do the best you can, knowing that your best can vary from day to day.
Be sure to read through your Monday Motivation email, set your intentions for the week, and do what you can to prep your food for the week. I was really excited to see so many of you doing no-stress food prep last week and setting yourselves up for success.
Before we get to our schedule, let’s make sure you’ve got all your Fall Freedom extras! Have you downloaded your Fall Freedom Calendar? (<<< To save, right click the link and click “save.”) I love that you girls are printing them out and looking to them for motivation. Keep referring to your calendar for our daily mindset challenges and a chance to take your freedom adventure to the next level.
Have you downloaded your sample meal plan? (<<< To save, right click the link and click “save.”) Using these meals as a base, you can learn how to structure delicious, healthy meals for fit, active women. We all have different food preferences and varying needs, so when it comes to nutrition the most important thing is listen to your body. Prioritize protein and veggies, drink lots of water, and make sure you’re eating enough but not too much. And most of all, never eat anything that isn’t absolutely delicious!
And lastly, your #FallFreedomBeats! I’ve put together a high energy playlist for your sweat sessions, as well as a chill playlist for your more relaxed endeavors. You can access them for free via Spotify. I’ve been listening to the “chill beats” on my morning walks and the “high energy beats” during my evening runs–loving them both and feeling so inspired.
Make sure you hashtag #FallFreedomBeats if you happen to use these playlists during your adventures.
Fall Freedom High Energy Beats
Fall Freedom Chill Beats
Week Three Schedule
Here we go–your week three workout and challenge schedule! As I’ve said every week so far, many of you powerful, strong women are already following legit lifting programs (and many of you are on the Lean & Lovely program), so I encourage you to keep doing that if you love it and it’s working. However, If you aren’t currently on a program or are looking to spice things up, try following the weekly workout schedules. You can always adapt the schedule as necessary to fit your needs, skill level, and equipment selection.
Remember: You are not obligated to do any of these workouts, they are simply my expert suggestion as a long time fitness coach. As long as you are prioritizing daily movement and approaching your workouts with gratitude and excitement, it’s all good with me.
Have fun & get sweaty! xo
PS: Don’t forget about your “Pleas Don’t Skip Me Warm-up!”
Click here to view the embedded video.
Monday
Let’s get stronger!
Start with pull-up practice and KB swings. All you need is a kettlebell and a pull-up bar (plus some type of assistance if needed):
Click here to view the embedded video.
Then move on to squats, presses, and rows:
Click here to view the embedded video.
Challenge: CONSISTENCY! This is about the time in a challenge where people start to fall off and lose their momentum. Make a renewed commitment to yourself and to you Fall Freedom sisters today to stay consistent for the next two weeks and prioritize daily movement and mindful nutrition.
People always ask me what my number one fitness tip is, or what my “secret” is, and the truth is there isn’t a secret. There isn’t one fitness tip that will skyrocket results or change your fitness endeavors. The “secret” is consistent effort. Granted that effort is going to ebb and flow, but as long as it’s consistent, you will see results. Remember to practice grace and compassion when it comes to your fitness routine, understanding that skipping a workout because you aren’t feeling well isn’t the same thing as being inconsistent.
Check-in: Check in with gratitude photos, photos from todays workout, meal prep, weekend adventures (#latergram), or anything that has to do with today’s consistency challenge. If you listened to our playlist during your sweat sesh, make sure you hashtag #FallFreedomBeats in your post as well.
*YOU! You’re the secret ingredient.*
WATCH:
Click here to view the embedded video.
READ: The Secret to Fitness
(Obviously I LOVE Brene Brown! I truly believe that her talks and books will help you live authentically, compassionately, and free. I hope you’re enjoying the talks I’m sharing with you.)
Tuesday
Log 3 miles today or do 20 minutes of intervals. This doesn’t mean you have to run or do traditional “cardio” especially if you don’t like those things. You can walk, bike, hike, run stairs, swim, dance, do martial arts, play a sport–you name it. Think of it as a day to move without lifting or using resistance.
Aside from high intensity intervals and my evening beach run, a few of my favorite ways to complete the Tuesday movement challenge are beach walks, hiking, stand up paddle boarding, HIIT with a sled or battling ropes, and running the Santa Monica Stairs. I especially love doing Tabatas when I’m short on time because they are crazy intense and done in no time at all.
Click here to view the embedded video.
Have fun and get sweaty!
Challenge: Practice my “first bite (or sip) rule” today when consuming food and drink. Remember to really taste your food, being mindful of each bite. The first bite rule ensures that you aren’t eating just to eat, and that you are combining pleasure with nourishment at all times. Many women have intimated to me that this strategy has changed their life and reduced their binging habits.
Check-in: Check in with your sweat sessions or how you achieved your 3 miles, gratitudes, mindset endeavors, morning routines, “first bites” or anything related to the challenges for today.
READ: The Law of First Bites
Wednesday
Let’s get sweaty!
This 5 exercise MRT circuit will get you sweaty, strong, and smiling in just 25 minutes.
*PS: If you aren’t able to do chin-ups in this circuit, especially since we did pull-ups on Monday, simply replace with an inverted row or a bent over row.*
Click here to view the embedded video.
Challenge: Get up early and watch the sunrise! I know this isn’t possible for everyone every day, but I do encourage you to try to do it very now and then. There is something majestic and unifying about the sun rising, natures reminder that we get to start over every day and that we are all in this together. I always feel so connected when I watch the sun rise or set.
I always start my day with coffee and a 3 mile walk. It boosts serotonin and ensures that I get some movement that day of my day happens to get hectic.
Check-in: Check in with your #pumpdayselfie! The rest of the world may call Wednesday Hump Day, but for sweaty gals like us, Pump Day is where it’s at. Or you can post photos of the sunrise, your morning ritual, morning movement, MRT sesh, gratitudes, or anything related to the challenges for the day.
Thursday
Get your Lean & Lovely yoga on! Try the yoga quickie below or get to a yoga class of your choice. If you own the Lean & Lovely yoga flows you can also do one of those. I’ll also be uploading a new yoga video this week! Since I wasn’t able to workout last week due to my back flare up, I had to push your new yoga video juuuuust a little bit. Hang in there!
Click here to view the embedded video.
Challenge: Write yourself a love note. It can be about your body, your capabilities, your career, your role as a mother–anything at all. I know this seems weird at first but once you get through the uncomfortable aspect of it, you’ll realize it’s really quite powerful. Being able to speak to yourself kindly and with love and compassion is an integral aspect of this challenge. When writing your note, think of how you would speak to someone that you love. Then, keep it in your pocket and as things get crazy thought the day read it to help you come back to center.
Check-in: Check in with your love notes, yoga photos, gratitudes, #sweatyselfie, Lean & Lovely meals, or anything at all related to the days challenges.
WATCH:
Click here to view the embedded video.
READ: What is Self Compassion?
Friday
Bodyweight Circuit: Ladies choice! If you have an advanced bodyweight practice, you can do that as well.
Click here to view the embedded video.
Click here to view the embedded video.
Click here to view the embedded video.
OR, you can do the following complex with a barbell, kettlebells or dumbbells. You can even do it unilaterally with one KB or DB, performing each side separately. Just be sure to keep the weight light enough that you can move quickly and efficiently.
Challenge: First thing this morning write a positive email to someone in your life–a friend, a colleague, or an employee. Or, write a handwritten note and send it to someone who may need some extra love. While it’s important to give love to ourselves, spreading that love to others is contagious.
Don’t forget to set your intentions for the weekend. How will you live in line with your fitness, nutrition, and lifestyle intentions?
Check-in: Check in with your bodyweight workout or complexes, sweaty selfies, friday adventures, or anything related to todays challenge.
READ: How to change other people and Letting go of judging people
Saturday
Challenge: Make an active social date today, either with a friend or your spouse/significant other. So often our social interaction revolves around food, which can bring with it a lot of anxiety. But when we get together to hike, play, do yoga, jump on trampolines, paddle board, ride bikes etc, we end up sharing sweat, love and positive energy.
Check-in: Check in with your active social dates, sweat sessions or play photos, or anything related to todays challenge.
READ: Active Interaction
Sunday
RECOVERY DAY! Log 3 miles, 20 minutes of intervals, or attend some sort of class such as martial arts or dance. Or do yoga (even just a quickie), foam roll, stretch, and recover. Just take care of yourself and have fun!
Click here to view the embedded video.
Click here to view the embedded video.
Challenge: Create a healthy dish today to take to the office tomorrow. How many times do you see donuts and cookies in the break room and get annoyed at the constant influx of junk? Here’s your chance to change that and spread the delicious nutritious love.
A few of my favorites:
Pumpkin Bread
Sweet Potato bread and muffins
Sushi Squares
Veggie Dip (bring fresh veggies)
Protein Brekkie Cookies
Check-in: Check in with your play photos, meal prep or recovery pics, healthy dishes to share at work, or anything related to todays challenge.
Have an awesome week, ladies! Don’t forget to check-in regularly on Instagram and motivate, inspire, and encourage each other daily. Let’s CRUSH week three and keep the excitement and momentum going and growing!
xoxo,
N
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