September is such a great month to refocus and crush some new goals. The Healthy Peachtember Challenge is much more than just the physical, it’s also to reflect and grow in other areas of our lives. I have divided the 30 day challenge into diet, workout, self care/ family time and acts of kindness. Below is a break down regarding the guidelines for the next 30 days. Click on the photo below to download and print.
The next 30 days will be a focus on combining the Keto and Paleo (dairy free) diet guidelines while keeping carbohydrate intake between 25-30 net carbs a day. The Keto diet involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. Your daily macro intake should be broken down by the following, 75% fat, 20% protein, and 5% carbohydrate. This way of eating has proved to lead to better brain function, decrease in inflammation, weight loss and an increase in overall energy. Pairing the Keto diet with the Paleo diet means staying away from dairy along with processed foods.
In addition, there is an optional 3 x a week intermittent fasting included. 16/8 fasting means eating within a window of eight hours each day, for example, 12pm to 8pm, not eating the remaining 16 hours. By adding the additional layer of fasting, it allows your body to get into ketosis faster and burn fat quicker. There have been many studies that indicate that fasting can have many great health benefits. According to Healthline, intermittent fasting can increase brain function, lower inflammation in the body, lower risk for diabetes, regulate hormones, and weight loss. Further, Healthline also indicates the Keto diet can greatly benefit the following health conditions, Polycystic Ovarian Syndrome (PCOS), Epilepsy, Diabetes, Autism, and even some cancers.
The workout schedule for the challenge is 5 x a week with a mix of cardio, weights and HIIT. My husband and I have developed an amazing 6 week program that has everything you would need in order to be successful in your health journey this month. Feel free to grab our Peachy Fit Guide that will help you burn fat and gain muscle.
In addition to the workout plan, the challenge includes finding time in the day to knock out 50 push ups, 50 crunches and 50 squats. This is just an extra boost that will keep you moving through the day. If you workout in the morning, this quick mini workout is perfect to complete while your watching TV. If you workout at night, then complete these first thing when you wake up to get a fresh start to the day.
Self Care/ Family Time
Life gets busy and sometimes self care and family time can get lost in the shuffle. It’s important to find balance and make yourself along with your family a priority. Self care can be little things such as taking a bath and listening to your favorite Spotify playlist or going and getting a pedicure. For me, I love having enough time in the morning to fix my hair, put my makeup on and feel pretty and presentable.
It’s equally important to talk kind to yourself and pray. I have designed a card with daily affirmations that you can say to yourself every morning or throughout your day. Not only will I be saying them to myself, but I am also challenging my students at school to make up their own along with Eloise, my 4 year old daughter. Click on the photo below to download and print for free.
Family time is so important and can get thrown on the back burner when life gets busy and overwhelming. This month, I am challenging us all to stop and really soak in the moments that we may be missing. My goal is to put my phone down and to have more snuggles, laughter and overall special moments with my family that I can cherish forever. I don’t ever want to look back and say I work too much and right now I am feeling like I never stop working. Family time and being completely present is my main goal this month.
Acts of Kindness
Wouldn’t you agree that we rise by lifting up others and showing love and kindness? This month, let’s change the world by helping others and by being a light in the darkness. Once a week go out of your way to do something nice for somebody. Not only will it make their day, but your heart will grow and you will feel better as a human. Being kind is the best thing we can do and hopefully our actions will encourage others to pay it forward to do the same. Change starts with us and we need to stop talking about it and start acting.
Click on the picture below to grab The Peachtember Daily Planner along with a free grocery list template/meal planner.