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WELCOME TO MY FIT BY 50 BIRTHDAY CHALLENGE: 12/1/24-05/31/25
A TRANSFORMATIVE JOURNEY TOWARD BETTER HEALTH AND FITNESS
As I approach my 50th birthday, I’m embarking on an inspiring journey to reclaim my health and fitness, and I want you to join me every step of the way. Together, we’ll walk, dance, and run toward greater endurance, strength, and well-being. With the help of exercise, nutrition, & determination, my goal is to improve my fitness while balancing the demands of my busy life. Let’s do this together!
At the end of each week, I’ll share a new video on my YouTube channel at https://www.youtube.com/@LionellaBlake and a detailed written plan on www.LionellaBlake.com/Fitby50 to support and inspire your own health and fitness journey for the upcoming week. Let’s make every step count!
FIT BY 50 CHALLENGE: WEEK 1 (12/01 - 12/07/2024) - LET’S GET MOVING AND DANCING – START STRONG!
FIT BY 50 CHALLENGE: WEEK 1 (12/01 - 12/07/2024) - 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.
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:
Join the Fit by 50 Challenge Anytime by Signing Up at: http://gem.godaddy.com/signups/1791170bffe5463482f7b2dedf2adf58/join
Share your journey with us via Email at Lionella@BettsProSolutions.com or on social media using #FitBy50Challenge.
Let’s get moving! Together, we will keep each other inspired to stay on track and achieve our goals one step at a time.
Don’t forget to check out the Week 1: Let’s Get Moving and Dancing – Start Strong! video on YouTube for inspiration and encouragement.
Weekly Newsletter by Email:
Subscribe to the Lionella Betts Inspires Weekly Newsletter by visiting www.LionellaBetts.com/newsletter.
When you sign up for the Lionella Betts Inspires weekly newsletter starting on January 1st, 2025, you will receive weekly inspiration, challenges, and motivational resources straight to your inbox. Sign up today and let’s keep moving forward!
FIT BY 50 CHALLENGE: WEEK 2 (12/08 - 12/14/2024) - CONSISTENCY IS THE KEY TO TRANSFORMATION
FIT BY 50 CHALLENGE: WEEK 2 (12/08 - 12/14/2024) - Consistency is the Key to Transformation!
Welcome to Week 2 of the Fit by 50 Birthday Challenge! This week, we focus on building the foundation of transformation: consistency. With daily workouts, simple nutrition goals, and practical strategies, this challenge is all about showing up every day and embracing small, consistent actions that lead to big results. Let’s dive in!
Daily Workout Plan
Stay consistent with these daily activities, mixing things up to keep it fun:
1. Warm-Up: 5 minutes of light stretching or walking in place.
2. Main Workout (30-45 minutes):
- Brisk walking (indoors or outdoors).
- Dancing to your favorite songs (make it fun and energizing!).
3. Down: 5 minutes of slow walking or light stretching.
Pro Tip: Schedule your workout at the same time every day to build a routine. Whether it’s morning, lunch break, or evening, consistency is key.
Daily Nutrition Plan
Fuel your body with balanced meals and snacks to stay energized:
- Breakfast: Greek yogurt with a drizzle of honey and a handful of fresh fruit.
- Snack: A boiled egg or a handful of almonds.
- Lunch: Lean protein (baked salmon, grilled chicken) with roasted vegetables and a small serving of quinoa or brown rice.
- Snack: A small apple with a tablespoon of peanut butter.
- Dinner: Grilled fish or chicken with a side of greens and sweet potatoes.
- Hydration: Drink plenty of water throughout the day.
Pro Tip: Prep meals in advance to make healthy eating easier during busy days.
Challenge Goals
- Move your body for at least 30 minutes every day.
- Stick to a balanced, 1,500-calorie nutrition plan.
- Write down your workouts and meals in a fitness journal to track your progress.
- Celebrate small wins to keep motivation high.
Motivation for the Week
Remember Galatians 6:9: "Let us not grow weary of doing good, for in due season we will reap, if we do not give up." This verse reminds us that every effort counts, and perseverance leads to results. Write it down in your journal as a daily reminder to stay consistent.
Next Steps
At the end of Week 2:
- Reflect on how consistency has impacted your progress.
- Adjust your goals if needed to ensure they remain realistic and achievable.
- Get ready for Week 3, where we’ll focus on pushing a little harder to get stronger!
Call to Action:
Join the Fit by 50 Challenge Anytime by Signing Up at: http://gem.godaddy.com/signups/1791170bffe5463482f7b2dedf2adf58/join
Share your journey with us via Email at Lionella@BettsProSolutions.com or on social media using #FitBy50Challenge.
Let’s stay consistent! Together, we will keep each other inspired to stay on track and achieve our goals one step at a time.
Don’t forget to check out the Week 2: Consistency is the Key to Transformation video on YouTube for more tips and encouragement.
Weekly Newsletter by Email:
Subscribe to the Lionella Betts Inspires Weekly Newsletter by visiting www.LionellaBetts.com/newsletter.
When you sign up for the Lionella Betts Inspires weekly newsletter starting on January 1st, 2025, you will receive weekly inspiration, challenges, and motivational resources straight to your inbox. Sign up today and let’s stay consistent!
FIT BY 50 CHALLENGE: WEEK 3 (12/15 - 12/21/2024) - STRIVE FOR PROGRESS, NOT PERFECTION
Week 3 Challenge: Strive for Progress, Not Perfection
Welcome to Week 3 of the Fit by 50 Challenge! This week is all about focusing on progress rather than striving for perfection. Each small step forward is a victory, and together, we’ll build momentum for lasting transformation. Here’s your complete plan for the week:
Daily Workout Plan: Monday through Saturday:
Warm-up: 5 minutes of light stretching or walking.
Arm Circles
- How to Do:
- Stand with your feet shoulder-width apart.
- Extend your arms out to your sides at shoulder height.
- Make small circular motions
- Benefits: Loosens up shoulders and chest.
Cardio
- Jumping Jacks
- How to Do: Start with feet together, arms by your sides. Jump while spreading your legs and bringing your arms overhead, then return to the starting position.
- Benefits: Full-body movement that increases heart rate and warms up the body.
- Cross Jumping Jacks
- How to Do: Perform a regular jumping jack but cross your arms and legs in front of your body on each jump.
- Benefits: Adds coordination and flexibility to the traditional jumping jack.
- Dance
- Duration: 30–45 minutes
- Goal: Have fun while improving cardio fitness and coordination.
- Routine:
- Choose your favorite upbeat playlist or a dance workout video.
- Dance continuously for 30–45 minutes, incorporating a variety of movements.
- Focus on having fun and letting the rhythm guide you.
- Cool-down: Slow dance or gentle stretching for 5 minutes.
Strength Training
- Dumbbell Front Raises
- Target: Shoulders and arms.
- How to Do:
- Hold a dumbbell in each hand in front of your thighs with palms facing your body.
- Lift the dumbbells straight forward to shoulder height.
- Lower them back to the starting position.
- Dumbbell Shoulder Press
- Target: Shoulders, arms, and core.
- How to Do:
- Hold a dumbbell in each hand at shoulder height with palms facing forward.
- Press the dumbbells overhead until arms are fully extended.
- Lower back down to shoulder height with control.
Reps and Sets: Perform 2–3 sets of 8–12 reps per exercise. Cool-down: 5 minutes of slow walking and stretching.
Sunday: Active recovery day—enjoy a relaxing walk, yoga, or stretching.
Daily Nutrition Plan
- Breakfast: A high-protein option such as Greek yogurt with honey and a handful of berries.
- Lunch: A lean protein (e.g., baked salmon or chicken), vegetables, and a side of brown rice or quinoa.
- Snack: Fresh fruit (e.g., an apple or orange) or a handful of nuts.
- Dinner: A balanced meal with lean protein, vegetables, and a healthy fat (e.g., avocado or olive oil).
- Hydration: Aim for 8 glasses of water daily.
Challenge Goals
- Focus on Progress: Strive for a 1% improvement every day. Whether it’s adding a minute to your walk, an extra rep, or a healthier food choice, every small step matters.
- Track Your Achievements: Keep a journal to document your workouts, nutrition, and any wins for the day.
- Celebrate Small Wins: Recognize and reward yourself for showing up, even on tough days.
Motivation for the Week
“Being confident of this, that He who began a good work in you will carry it on to completion until the day of Christ Jesus.” – Philippians 1:6
This journey isn’t about being perfect. It’s about trusting the process and embracing the progress you’re making every day. Each step forward is part of a greater work, and with perseverance, you’ll see the results.
Next Steps
- Reflect on your progress at the end of each day.
- If you stumble, don’t give up! Refocus on what you can do tomorrow.
- Join the community by sharing your wins and challenges in the weekly newsletter.
Call to Action
Join the Fit by 50 Challenge Anytime by Signing Up at: http://gem.godaddy.com/signups/1791170bffe5463482f7b2dedf2adf58/join
Share your journey with us via Email at Lionella@BettsProSolutions.com or on social media using #FitBy50Challenge.
Let’s grow stronger, together! Subscribe to the Lionella Betts Inspires YouTube channel for this week’s motivational video, and sign up for the weekly newsletter for extra tips and encouragement. Progress is the goal—let’s make it happen, one step at a time!
References:
- Bible Verse: Philippians 1:6 – "Being confident of this, that He who began a good work in you will carry it on to completion until the day of Christ Jesus."
- Harvard Health Publishing: The Psychology of Progress and Why Small Wins Matter.
- American Heart Association: The Power of Small Steps in Achieving Fitness Goals.
FIT BY 50 CHALLENGE: WEEK 4 (12/22 - 12/28/2024) - EMBRACE THE CHALLENGE, CELEBRATE THE CHANGE
Week 4 Challenge: Embrace the Challenge, Celebrate the Change!
This week, our focus is on embracing every challenge as an opportunity to grow and celebrating the progress we’ve made so far. Transformation doesn’t happen overnight, but each step forward is a step worth celebrating. Let’s dive into this week’s structured plan to keep you inspired, motivated, and on track toward your Fit by 50 Birthday Challenge goals.
Daily Workout Plan
Warm Up: High Knee Pulls
- How to Do:
- Stand tall and lift one knee toward your chest, grabbing it with both hands.
- Hold for 2 seconds, then release and switch legs.
- Perform 10–12 reps per leg.
- Benefits: Warms up hip flexors and stretches glutes.
Cardio: Jump Rope – Both Feet
- How to Do: Use a jump rope to perform quick hops with both feet, alternating feet, or creating patterns.
- Benefits: High-calorie-burning exercise that improves agility and coordination.
Cardio: Jump Rope – Alternating Feet
- How to Do: Use a jump rope to perform quick hops with both feet, alternating feet, or creating patterns.
- Benefits: High-calorie-burning exercise that improves agility and coordination.
Dance
- Duration: 30–45 minutes
- Goal: Have fun while improving cardio fitness and coordination.
- Routine:
- Choose your favorite upbeat playlist or a dance workout video.
- Dance continuously for 30–45 minutes, incorporating a variety of movements.
- Focus on having fun and letting the rhythm guide you.
- Cool-down: Slow dance or gentle stretching for 5 minutes.
Strength Training: Kettlebell Side Bend
- Target: Obliques and core.
- How to Do:
- Hold a kettlebell in one hand at your side, standing upright with your feet shoulder-width apart.
- Bend sideways toward the kettlebell, keeping your movements slow and controlled.
- Return to the starting position and repeat; switch sides.
Strength Training: Kettlebell Swing
- Target: Glutes, hamstrings, core, and shoulders.
- How to Do:
- Stand with feet shoulder-width apart, kettlebell on the floor in front of you.
- Bend at your hips to grab the handle with both hands.
- Swing the kettlebell back between your legs, then thrust your hips forward to propel it up to chest height.
- Let it swing back down and repeat.
Daily Nutrition Plan
Focus on balanced meals with lean proteins, healthy fats, and whole grains. Here’s a sample:
- Breakfast: Greek yogurt with honey and a handful of granola or boiled eggs with avocado toast.
- Snack: A Honeycrisp apple or a small handful of almonds.
- Lunch: Grilled chicken or baked salmon with quinoa and steamed broccoli.
- Snack: A Slim Fast shake or a banana.
- Dinner: Turkey or tofu stir-fry with brown rice and mixed veggies.
- Hydration: Aim for 8–10 glasses of water daily, and enjoy herbal tea in the evening.
Challenge Goals
- Push Beyond Limits: Add a little extra effort to each workout this week—whether it’s a longer walk, more reps, or higher intensity.
- Celebrate Small Wins: Track one positive accomplishment daily, no matter how small, and take a moment to acknowledge your progress.
- Adopt Variety: Try at least one new activity or exercise this week to keep things fresh and exciting.
Motivation for the Week
Discomfort is where growth happens, so lean into the challenges. Remember Galatians 6:9: “Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.” Every small step, every moment of effort, is building a stronger, healthier, and more resilient you.
Next Steps
- Reflect on this week’s progress and challenges in your journal.
- Use a fitness tracker or app to measure your activity and celebrate your milestones.
- Share your wins on social media or with accountability partners to stay inspired.
Call to Action
Join the Fit by 50 Challenge Anytime by Signing Up at: http://gem.godaddy.com/signups/1791170bffe5463482f7b2dedf2adf58/join
Share your journey with us via Email at Lionella@BettsProSolutions.com or on social media using #FitBy50Challenge.
Stay consistent and join the community of challengers who are embracing growth and celebrating change. Watch this week’s episode, Embrace the Challenge, Celebrate the Change, on YouTube for more inspiration, practical tips, and an inside look at my journey. Don’t forget to subscribe and sign up for my weekly newsletter to get exclusive insights and motivation delivered straight to your inbox.
References:
- Bible Verse: Galatians 6:9 – “Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”
- Harvard Health Publishing: "The Benefits of Exercise: How Physical Activity Boosts the Body and Mind."
- American Heart Association: "Why Celebrate Small Wins? The Mental Benefits of Fitness Progress."
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FIT BY 50 CHALLENGE: WEEK 5 (12/29/24 - 01/04/2025) - FUEL YOUR BODY, FUEL YOUR LIFE
Week 5 Details Coming Soon...
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FIT BY 50 CHALLENGE: WEEK 6 (01/05 - 01/11/2025) - ENERGY IN MOTION, POWER IN PURPOSE
Week 6 Details Coming Soon...
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FIT BY 50 CHALLENGE: WEEK 7 (01/12 - 01/18/2025)
Week 7 Details Coming Soon...
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FIT BY 50 CHALLENGE: WEEK 8 (01/19 - 01/25/2025)
Week 8 Details Coming Soon...
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FIT BY 50 CHALLENGE: WEEK 9 (01/26 - 02/01/2025)
Week 9 Details Coming Soon...
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FIT BY 50 CHALLENGE: WEEK 10 (02/02 - 02/08/2025)
Week 10 Details Coming Soon...
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FIT BY 50 CHALLENGE: WEEK 11 (02/09 - 02/15/2025)
Week 11 Details Coming Soon...
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FIT BY 50 CHALLENGE: WEEK 12 (02/16 - 02/22/2025)
Week 12 Details Coming Soon...
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FIT BY 50 CHALLENGE: WEEK 13 (02/23 - 03/01/2025)
Week 13 Details Coming Soon...
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FIT BY 50 CHALLENGE: WEEK 14 (03/02 - 03/08/2025)
Week 14 Details Coming Soon...
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FIT BY 50 CHALLENGE: WEEK 15 (03/09 - 03/15/2025)
Week 15 Details Coming Soon...
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FIT BY 50 CHALLENGE: WEEK 16 (03/16 - 03/22/2025)
Week 16 Details Coming Soon...
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FIT BY 50 CHALLENGE: WEEK 17 (03/23 - 03/29/2025)
Week 17 Details Coming Soon...
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FIT BY 50 CHALLENGE: WEEK 18 (03/30 - 04/05/2025)
Week 18 Details Coming Soon...
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FIT BY 50 CHALLENGE: WEEK 19 (04/06 - 04/12/2025)
Week 19 Details Coming Soon...
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FIT BY 50 CHALLENGE: WEEK 20 (04/13 - 04/19/2025)
Week 20 Details Coming Soon...
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FIT BY 50 CHALLENGE: WEEK 21 (04/20 - 04/26/2025)
Week 21 Details Coming Soon...
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FIT BY 50 CHALLENGE: WEEK 22 (04/27 - 05/03/2025)
Week 22 Details Coming Soon...
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FIT BY 50 CHALLENGE: WEEK 23 (05/04 - 05/10/2025)
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FIT BY 50 CHALLENGE: WEEK 24 (05/11 - 05/17/2025)
Week 24 Details Coming Soon...
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FIT BY 50 CHALLENGE: WEEK 25 (05/18 - 05/24/2025)
Week 25 Details Coming Soon...
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FIT BY 50 CHALLENGE: WEEK 26 (05/25 - 05/31/2025)
Week 26 Details Coming Soon...
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