MELT’n For Me Challenge Tips

With our MELT’n For Me Challenge underway we wanted to provide y’all with some tips to help you stay on track and crush the next six weeks!

Stay Hydrated:

Obviously staying hydrated is super important, especially when you are being extra active! Through this challenge you are going to want to make sure to drink enough water, it will make it easier for you and your body!

• Keep a big water bottle with you throughout the day (click here for an example)
• Make sure you're consuming plenty of electrolytes
• Drink to stay hydrated, not just because you're thirsty (100-120oz a day)
• Eat more foods that have a high water content (strawberries, watermelon, spinach, lettuce, etc) 
• Drink a big glass of water right when you wake up
• Try keeping track of how much water you consume daily

 Prioritize Sleep:

Sleep is crucial for the human body to function properly. It recharges your body and mind to make sure you feel great throughout the day, improves your cognitive function, boosts your immune system, and so much more. Your sleep quality goes hand in hand with your goals. Here are a few tips for better sleep:

• Get an adequate amount of sleep (around 8+ hours a night) 
• Create a sleep schedule and stick to it
• Limit daytime naps
• Supplement as needed
• Avoid caffeine and limit screen time close to bedtime
• Exercise regularly

Be Consistent:

As we all know, consistency is KEY! With all things. Success comes from showing up for yourself and putting in consistent effort day in and day out. So how can you do this? 

• Create realistic goals/habits for yourself
• Plan out a schedule (sleep, gym, nutrition, etc) and stick to it
• Find a workout plan or create your own that you works for your schedule. Check out our “Workout Library" for FREE workouts created by Bowmar Nutrition Team members! Here you’ll have full access to killer workouts to help you reach your goals, ranging from: cardio based, resistance training, HIIT, functional fitness, at-home, and more.
• Set reminders for important tasks and follow through
• Keep going even if you make a mistake (miss a workout, don’t hit your calories, etc). You’re human. Mistakes are bound to happen. Don’t let that eat at you, give yourself grace and move forward! Dwelling on it won’t propel you closer to your goals.
• Think of where your progress will be in six weeks from now if you do just 1% better everyday

Watch Your Nutrition:

Nutrition is a huge piece of the puzzle and a critical part of your overall health! It’s important that you prioritize good nutrition to ensure your body is getting all the nutrients and vitamins/minerals it needs to function optimally!

• Find and follow a nutrition plan that works for you. We offer nutrition plans on bowmarfitness.com
• Make sure you’re in a calorie deficit. In order to lose weight, you have to be in a calorie deficit, meaning you need to be consuming less calories than you burn. Click here to determine where YOUR calories should to be
• Consume an ample amount of protein (lean meats, high protein snacks, protein powder). Protein can help curb sugar and junk food cravings while also helping you feel fuller longer
• When going out to eat, pick an option with the best nutritional value
• Always have nutrient dense snacks around, so when you’re craving a snack you have options with high nutritional value
• Prioritize whole, single ingredient foods and consume less processed foods
• Eat the rainbow – by this we mean prioritizing fruits and vegetables of different colors
• Enjoy yourself within moderation. It's okay to eat the foods you love from time to time, but so do while practicing moderation (without overdoing it)

Good luck y'all! We wish you the best over the next six weeks. Let's crank things up 🔥