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new-gemini-project · 16 days ago

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📍.𝟐𝟓 𝐝𝐚𝐲 𝐰𝐞𝐢𝐠𝐡𝐭 𝐥𝐨𝐬𝐬 𝐜𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞

As I mentioned before I’ll be updating more challenges this summer and since June is just around the corner, I’m kicking things off with a 25-day weight loss challenge for the girlies !

But first a big disclaimer:

I’m completely against toxic wonyoungism and unrealistic body expectations (you know the type eating two cubes of ice and calling it a meal? Yeah, no). If you're looking for that kind of harmful content, this blog isn’t the place for you.

✒️.firrst let's always start with

💡 Things You Need to Succeed

To truly succeed in this 25-day weight loss challenge, you need to surround yourself with the right tools, routines, and mindset that lift you up. First, build a supportive environment. That means preparing your space clear out the junk food that makes you spiral, stock your kitchen with foods that actually nourish you, and make your space feel calming and focused. Have a go-to playlist that keeps your energy up, a journal or calendar to track your progress, and maybe even a small reward system (like a movie night or self-care day) for every few days you stay consistent. You also need a structure that fits your life, not one you copy from someone else. That might be walking instead of running, or doing stretches and Pilates in your room instead of going to the gym. The challenge is yours, not theirs. And don’t underestimate the power of visual reminders: write your goal where you can see it. Stick motivational quotes on your wall. Save a note on your phone that reminds you why you started. You need energy-giving habits like drinking enough water, eating protein with your meals, getting sun in the morning, and allowing your body time to rest and recover. And most importantly, build emotional resilience. That means learning to forgive yourself quickly, and knowing how to get back up without guilt when you fall. Success doesn’t come from flawless days it comes from choosing to try again, every single time.

🔴 Things You Need to Avoid

If you really want to grow during these 25 days, there are some dangerous patterns and toxic habits you must leave behind. First: punishment disguised as discipline. Pushing yourself to work out when your body is exhausted, starving yourself to feel "in control,” or replacing food with shame none of that will bring you real progress. Avoid turning this journey into self-abuse. You also need to avoid obsessing over numbers. The scale, calorie counts, your waist size these are tools, not definitions of your worth. If you’re constantly checking the scale and letting it ruin your mood, it’s time to step away from it. Another trap is consuming too much “fitspo” content online. What starts as motivation can become a mental war when you begin comparing your real life to someone’s filtered story. Social media should never make you feel like your journey is less valid. You also need to avoid starting over every time you “mess up.” One bad day doesn’t mean you failed. What really breaks people is the all-or-nothing mindset when one slip turns into a spiral. Let it go and move forward. And finally, avoid negative environments, whether that’s people who mock your goals or friends who constantly invite you into situations where you feel pressured to break your own promises. Your energy is sacred. If you don’t protect it, no challenge will ever stick. Cut the noise. Cut the guilt. Cut the things that drain you. This journey only works if you stop letting what’s behind you control where you’re going.

let's start

first block the 60% : workout workout workout

Let’s get this straight workout is the core of this challenge, workout is the core of the weight loss journey not starving yourself. Not pretending you're being productive while you scroll in bed n listen If you think eating one apple and then just laying there like is going to make the fat magically disappear? be serious. You are not going to lose weight by kicking your feet on the bed and waiting for the scale to change. That’s not health that’s self-sabotage. You have to move. You have to sweat. You need to get your heart rate up. That’s when your body wakes up and starts burning

Essential workout components checklist

𝐂𝐚𝐫𝐝𝐢𝐨𝐯𝐚𝐬𝐜𝐮𝐥𝐚𝐫 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠

▢ Aim for 150 minutes of moderate cardio weekly this could be brisk walking, cycling, swimming, or dancing .

▢ Include 2-3 high-intensity interval training (HIIT) sessions lternate between intense bursts and recovery periods

▢ Mix up your cardio activities ,prevents boredom and works different muscle groups

▢ Start with 20-30 minute sessions ,gradually increase duration as fitness improves

𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐟𝐨𝐮𝐧𝐝𝐚𝐭𝐢𝐨𝐧

▢ Schedule 3-4 strength training sessions per week : focus on major muscle groups

▢ Include compound movements : squats, deadlifts, push-ups, and rows work multiple muscles .... ect ect

▢ Progressive overload is key : gradually increase weight, reps, or difficulty over time

▢ Don't skip leg day : ur legs contain the largest muscle groups and burn the most calories

▢ Allow rest days between strength sessions : mscles need time to recover and grow !!!

𝐅𝐥𝐞𝐱𝐢𝐛𝐢𝐥𝐢𝐭𝐲 𝐚𝐧𝐝 𝐫𝐞𝐜𝐨𝐯𝐞𝐫𝐲

- Incorporate 10-15 minutes of stretching daily : Improves mobility and prevents injury

- Try yoga or Pilates weekly : builds core strength and flexibility simultaneously !

- Schedule active recovery days : light walking or gentle stretching on rest days

- Prioritize sleep quality : 7-9 hours nightly for optimal recovery and hormone balance (especially it's summer ! )

Weekly workout structure

⚠️ : u can structure ur own not forced to do the exact one

- Monday: Full-body strength training + 20 minutes cardio

- Tuesday: HIIT session + stretching

- Wednesday: Upper body strength

- Thursday: Active recovery (stretch or walking)

- Friday: Lower body strength + cardio

- Saturday: Longer cardio session (20-30 minutes)

- Sunday: Complete rest or gentle stretching (in ur bed )

second block the 25% : nutrition nutrition

eating just one apple a day or skipping meals thinking it'll help you lose weight faster is completely wrong and dangerous. Your body needs consistent, quality fuel throughout the day to function properly, maintain your metabolism, and support your workouts. When you starve yourself, your metabolism actually slows down, you lose muscle mass instead of fat . Real weight loss happens when you eat regularly with natural whole foods that nourish your body and keep your energy steady all day long. Ain't nooooo wayyyyyy eating one meal will help u ain't nooooo way !

𝐃𝐚𝐢𝐥𝐲 𝐞𝐚𝐭𝐢𝐧𝐠 𝐬𝐜𝐡𝐞𝐝𝐮𝐥𝐞 𝐚𝐧𝐝 𝐰𝐡𝐚𝐭 𝐭𝐨 𝐞𝐚𝐭 𝐰𝐡𝐞𝐧 :

. ( with meals idea )

Early Morning (Upon Waking)

▢ Start with water - 2 glass of water to rehydrate after sleeping

▢ Add lemon if desired Fresh lemon juice can help with digestion and vitamin C (click here)

▢ Wait 30 minutes let your body fully wake up before eating to not feel

Pre-workout fuel (30-60 minutes before exercise)

- Banana with almond butter : Natural sugars plus healthy fats for sustained energy

- Oatmeal with berries : Complex carbs that release energy slowly during your workout

- Apple slices with peanut butter : Easy to digest and provides quick energy ( my girl 😍)

- Handful of dates and nuts : Natural sugars paired with protein and healthy fats always keep some near ur bed or couch

- Greek yogurt with honey : Protein plus simple carbs for immediate fuel

Post-Workout Recovery (Within 30-60 minutes after exercise)

- Protein smoothie with fruit : Blend banana, berries, Greek yogurt, and spinach

- Eggs with avocado toast : Complete protein plus healthy fats on whole grain bread

- Cottage cheese with berries : High protein with natural sugars to replenish muscles

- Tuna salad on whole grain crackers : Lean protein with complex carbs

- Chocolate milk alternative : Homemade with almond milk, cocoa powder, and banana

Breakfast (Full Morning Meal)

- Veggie scrambled eggs : eggs with spinach, tomatoes, peppers, and herbs ( my girl 😍 )

- Overnight oats : Oats soaked with almond milk, chia seeds, and fresh fruit

- Avocado toast topped with eggs : Whole grain bread, mashed avocado, poached egg with coffee for some taste if u are not used to vegetables

- Greek yogurt parfait : Layer yogurt with berries, nuts, and a drizzle of honey

- Sweet potato hash: Diced sweet potato with vegetables and a fried egg on top

Mid-Morning Snack (If Needed)

- Mixed nuts and seeds : Almonds, walnuts, pumpkin seeds ( luv them ) for sustained energy

- Apple with nut butter : Natural fiber plus healthy fats to keep you satisfied

- Hummus with vegetable sticks : Carrots, cucumbers, bell peppers with homemade hummus

Lunch (Midday Power Meal)

- Quinoa bowl : Quinoa with roasted vegetables, chickpeas, and tahini dressing (u can found it in restaurants too )

- Grilled chicken salad : Mixed greens, grilled chicken, avocado, and olive oil dressing

- Lentil soup with whole grain roll : Hearty legumes with complex carbohydrates

- Salmon with sweet potato : Baked salmon with roasted sweet potato and steamed broccoli

- Black bean wrap : Whole grain tortilla with beans, vegetables, and salsa

Afternoon Snack

- Celery with almond butter : Crunchy vegetable with protein and healthy fats

- Hard-boiled eggs : Prepare ahead for easy protein-rich snacking

- Berries with Greek yogurt : Antioxidants plus protein to fuel your afternoon ( my girl 😍 )

- Homemade energy balls : Dates, nuts, oats, and cocoa powder rolled into balls

Dinner (Evening Nourishment)

- Grilled fish with vegetables : Any white fish with roasted seasonal vegetables

- Turkey meatballs with zucchini noodles : Lean protein with spiralized vegetables

- Stir-fry with brown rice : Mixed vegetables and chicken over brown rice

- Stuffed bell peppers : Peppers filled with ground turkey, quinoa, and vegetables

- Baked chicken thighs : With roasted root vegetables and herbs

Evening Snack (If Hungry)

- Herbal tea with a small handful of nuts : Chamomile or peppermint tea

- Sliced cucumber with hummus : Light, hydrating, and satisfying

- Warm almond milk : Plain or with a pinch of cinnamon for better sleep

𝐍𝐚𝐭𝐮𝐫𝐚𝐥 𝐰𝐡𝐨𝐥𝐞 𝐟𝐨𝐨𝐝 𝐠𝐮𝐢𝐝𝐞𝐥𝐢𝐧𝐞𝐬

Always choose these natural options

▢ Fresh fruits and vegetables : The more colorful your plate, the better

▢ Whole grains : Brown rice, quinoa, oats, whole wheat bread

▢ Lean proteins : Fish, chicken, eggs, beans, lentils

▢ Healthy fats : Avocados, nuts, seeds, olive oil, coconut oil

▢ Herbs and spices : Fresh or dried seasonings instead of processed sauces

Avoid these processed Items

ᝰ.ᐟ Anything in a package with ingredients you can't pronounce

ᝰ.ᐟ Sugary drinks and sodas : stick to water, herbal teas, and fresh juices

ᝰ.ᐟ Pre-packaged snacks and meals: make your own versions with real ingredients

ᝰ.ᐟ Artificial sweeteners and additives : use honey, maple syrup, or dates instead

ᝰ.ᐟ Fried and fast foods : cook at home with healthy oils when you need something crispy (don't act like it's forbidden u can et junk food but not regularly )

Meal prep made simple

- Sunday prep day : Wash and chop all vegetables, cook grains and proteins (this is productive y'know)

- Mason jar salads : Layer ingredients so they stay fresh all week

- Batch cook basics : Make large portions of quinoa, brown rice, and roasted vegetables

- Freeze individual portions : Soups, stews, and cooked proteins for busy days

third block the 15% : fix fix fix your lifestyle

Creating a Life That Supports Your Goals

Building a life that truly holds you means creating systems, habits, and an environment that naturally support your health and fitness goals without constant willpower or struggle. It's about designing your daily routine, your surroundings, and your mindset in a way that makes healthy choices the easy choices. When your entire lifestyle is aligned with your goals, you don't have to fight against yourself every single day - your environment does the heavy lifting for you , It's about making strategic changes that compound over time, creating momentum that carries you forward even when motivation is low. When you build the right foundation, healthy living becomes your default mode rather than something you have to force yourself to do. You're essentially creating a life where success is inevitable because everything around you is set up to support your journey.

Sleep

Your sleep is absolutely crucial and forms the foundation of everything else you're trying to achieve. You need to go to bed and wake up at the same time every day, even on weekends, because your body thrives on consistency. Create a bedtime routine that signals to your body it's time to wind down - dim the lights, put away all screens at least one hour before bed, and instead read a book, do gentle stretching, or practice some light meditation it's so so so relaxing . In the morning, get outside within 30 minutes of waking up to expose yourself to natural sunlight, which helps regulate your circadian rhythm and improves your sleep quality that night. Develop an evening wind-down ritual that might include herbal tea, gentle stretching, journaling about your day, or practicing gratitude. Pay attention to how different bedtimes affect your energy levels and workout performance the next day, and prioritize getting 7-9 hours of quality sleep every night because this is when your body repairs your muscles and regulates the hormones that control hunger and metabolism.

Stress Management and Mental Health

Managing your stress levels is absolutely essential because chronic stress sabotages your weight loss efforts, disrupts your sleep, and makes it nearly impossible to stick to healthy habits. You need to develop a daily stress-relief practice that works for you, whether that's meditation, deep breathing exercises, taking walks in nature, or any other activity that helps you reset and recharge. Learn to identify your personal stress triggers so you can recognize when you're getting overwhelmed and take action before it spirals out of control. Build what I call stress buffers into your life these are go-to activities that can quickly reset your mood and energy when you're feeling frazzled. Practice saying no to commitments, requests, and activities that don't serve your goals or drain your energy unnecessarily (this go with all the goals in ur life not only the weight loss challenge) , because protecting your time and mental space is crucial for long-term success. Do regular mental health check-ins with yourself, noticing patterns in your mood, energy levels, and stress responses so you can make adjustments before small issues become big problems. Develop a daily gratitude practice by writing down three things you're grateful for each day, which helps shift your mindset toward positivity and abundance.

Environment Design for Success

Your environment has enormous power over your behavior, so you want to design your spaces to make healthy choices as easy as possible while making unhealthy choices require more effort and thought. In your kitchen, keep healthy foods visible and easily accessible on counters and at eye level in your refrigerator, while hiding or completely removing tempting processed foods that don't support your goals . Set up your workout space the night before with all your exercise equipment, workout clothes, water bottle, and anything else you need laid out and ready to go, eliminating any friction that might prevent you from exercising. Create designated meal prep stations in your kitchen with all the tools, containers, cutting boards, and utensils organized and easily accessible so you can quickly prepare healthy meals and snacks. Place visual reminders throughout your living space like motivational quotes, progress photos, or written goals where you'll see them multiple times throughout the day to keep your objectives top of mind. Surround yourself with people who encourage and support your healthy lifestyle choices, and limit time spent with individuals who consistently discourage your efforts, criticize your goals, or try to sabotage your progress with negative comments or peer pressure to make unhealthy choices.

Time Management and Routine Structure

Creating structure in your daily routine eliminates decision fatigue and ensures that your health priorities get the time and attention they deserve rather than being pushed aside by other demands. Develop a consistent morning routine that energizes you and sets a positive tone for the entire day, whether that includes exercise, meditation, journaling, or simply taking a few minutes to set your intentions. Use block scheduling to assign specific times for workouts, meal preparation, grocery shopping, and self-care activities, treating these appointments with yourself as seriously as you would any other important commitment. Spend about 30 minutes every Sunday planning your upcoming week, including when you'll work out, what meals you'll prepare, when you'll go grocery shopping, and any other health-related activities you need to schedule. Batch similar activities together to maximize efficiency, like doing all your meal prep on Sunday, planning all your workouts for the week at once, or grouping all your errands into one trip. Build buffer time into your schedule rather than packing it too tightly, allowing flexibility for unexpected events, traffic delays, or days when things simply take longer than anticipated. Create an evening preparation ritual where you set out your clothes for the next day, prepare your lunch, review your schedule, and do anything else that will make your morning run more smoothly and reduce decision-making when you wake up.

Social Support and Accountability

Having the right people around you can make or break your success, so it's crucial to intentionally build a support system that encourages and reinforces your healthy lifestyle choices. Find your fitness community by joining exercise classes, participating in online groups related to your goals, or working out with friends who share similar health objectives and will motivate you to show up consistently. Clearly communicate your goals to family members and close friends so they understand what you're working toward and can support you appropriately rather than inadvertently undermining your efforts. Establish a workout buddy system where you have someone who's counting on you to show up for exercise sessions, creating mutual accountability that makes it much harder to skip workouts when motivation is low. Share your wins (Tumblr is a great platform) and progress with people who understand and appreciate your efforts, celebrating milestones with those who recognize how hard you've worked rather than downplaying your achievements. Be willing to be an example and inspiration to others through your consistent actions and positive attitude rather than preaching or trying to convince others to change their habits.

Digital Wellness and Simple Habits

Use technology strategically by choosing just 1-2 helpful apps for tracking workouts or progress while avoiding the overwhelm of trying to use too many different platforms. Set clear boundaries with your phone and other devices by designating phone-free times during meals, before bed, and during workouts to improve your focus and reduce stress. Curate your social media feeds to follow accounts that inspire and motivate your healthy lifestyle while unfollowing or muting accounts that make you feel bad about yourself or discourage your efforts. Keep things simple by focusing on basic equipment you already have or can easily access - you don't need expensive gear to be successful, just consistency with bodyweight exercises, walking, and using whatever space and tools are available to you.

Flexibility growth and Long-term success

Building a sustainable healthy lifestyle requires flexibility, self-compassion, and a commitment to continuous growth and learning. Plan for imperfection by expecting setbacks and having specific strategies ready for getting back on track when life inevitably throws you curveballs or when u make choices that don't align with your goals. Make seasonal adjustments to your routine based on weather changes, holidays, work demands, and other life circumstances, understanding that flexibility is a strength not a weakness. Always have backup plans ready for busy days or unexpected circumstances, like knowing quick healthy meals you can prepare, having alternative workout options when you can't get to the gym, or keeping emergency healthy snacks available when your regular meal schedule gets disrupted. Listen to your body and adjust your routine's intensity based on how you feel physically and mentally, understanding that some days require more rest while others allow you to push harder. Focus on building sustainable habits rather than pursuing quick fixes, maintaining a long-term perspective that prioritizes consistency over perfection and celebrates progress in all its forms, not just what you see on the scale or in the mirror.

I hope it help guuuys ⌨️🎀

@bloomzone

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