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Free Monthly Fitness Challenge Calendar (December) 7 Minute Home Workout

There are no excuses this year! I've just dropped this month's fitness challenge calendar and I'm encouraging all my blog followers to get moving over the holidays to ward off that dreaded kilo creep! Yep, that's right. You can tune into the blog every single month for a fresh, new home workout. Download it in seconds, and get active in your own lounge room, no equipment needed.

Free Monthly Fitness Challenge Calendar (December) 7 Minute Home Workout
Free Monthly Fitness Challenge Calendar (December) 7 Minute Home Workout

Bookmark this blog's fitness plans category because each month you'll find a brand new and totally FREE fitness challenge calendar right here on the Eat Nourish Glow blog.

With over 12 years as a certified Personal Trainer, I wanted to gift you and my readers with something simple to try that can help you get back into your fitness again. As a mum of five, I know just how hard it can be to make it to the gym every day, or even just find five minutes to yourself. All my fitness challenge calendar are purposely written to make getting active super simple, and bite-size to fit our overflowing, busy mama lives!

7 Minute Home Workout For December

Before you get started, I highly recommend that you try the monthly fitness challenge calendar with a few of your mummy friends. Accountability partners are an excellent way to stay on track with your fitness goals. They'll keep you going when you don't feel like it, and you'll do the same for them. Sometimes, just having that little obligation to hold each other accountable, can make all the difference!

Share With A Friend

Make Your Own Challenge: create your own little friendly competition using your fitness challenge calendar to make your own fitness challenge. Round up your friends and share your sweat sessions on Facebook (be sure to tag me with @eatnourishglowau if you do). You could even text each other to remind one another to get moving each day, especially when you don't feel like it. Some of my mama clients have even met up in the park with their bubs and kids, and done their workouts together. If you work out together, this can be a such game changer!

Additional Support

You can also join my Facebook support group with others on their health and wellness journey. I know how hectic and exhausting motherhood can be, so I want you to look and feel your very best. Soooo, you ready to do this?!


Tap the download (above) and get ready to move your body!

If you want further instructions on how to best use the fitness challenge calendar keep reading. I've also outlined my suggestions on how to get started, and it couldn't be more simpler. Let's go...

How To Use The Fitness Challenge Calendar

Grabbed your copy yet? If not, stop here and go download and print your free copy. Many of clients who receive the fitness challenge calendars regularly, like to slide the printables into a protective plastic sleeve like these from Kmart, to protect the paper from getting dog-eared during the month. The plastic sleeves adhere perfectly fine to the fridge with a good magnet.

💡Create A Wellness Binder

You may want to try this too. In clinic, we make up Wellness Binders to store our coaching workbooks, session notes, plus any workouts and meal plans all in one handy place. My clients have really loved doing this, and use them to keep everything related to their health and well-being in one central spot.

All you need is a durable binder like this one from Kmart for $4.00) to keep super organised. We like the ones with the page insert on the cover as you can change it to update the look each year. Access the cover design here if you have the free or paid version of Canva.

Getting Started

Ready to use the monthly fitness challenge calendar? All you have to do is click this link or the image above. The 7 Minute Home Workout for December is an instant download and comes in standard PDF format (so make sure your have Adobe Reader or equivalent to view).

Step #1: download and print your copy. Choose what time of day you are going to use your workout. Program this into your phone as a non-negotiable appointment with yourself, and then ask a friend or two to join you for accountability. This is so important!

Step #2: prepare yourself. Before you workout, be sure to grab a water bottle to keep hydrated. Drink water during and after but only in small sips just enough to satisfy. Too much water can make you feel bloated or nauseated when working hard.

Step #3: use the calendar. Follow the fitness challenge calendar completing at least 1-2 rounds each day depending on your fitness level. If you've lost your fitness or are a total beginner, don't worry; just start with one round and work your way up to two. Be sure to push yourself to keep going even it gets a bit hard. This is the sweet spot where the magic happens. If for any reason, you encounter any pain--STOP!

If you are fairly fit already, aim to complete at least 2-3 rounds for each day's workout. Again, push yourself out your comfort zone to really work up a sweat. By the end of the month you should be completing at least 2-3 rounds, maybe even four!

Don't forget... once you complete the day's workout, be sure to cross it off on the sheet. Many of my clients pin the monthly fitness challenge calendar to their fridge so they can see their progress. This serves as a constant reminder to get moving. It's also such a satisfying feeling to see those squares marked off, and can help you keep track of how consistent you are with the 30 day plan.

Optional Meal Plan

Love smoothies? You may want to grab my 7 Day Fat-Burning Smoothie eBook full of delicious, high protein smoothie recipes to use while doing this month's fitness challenge calendar. The recipe book is jam-packed with deeply nourishing smoothie recipes with a full 7 day Meal Plan all geared towards support healthy weight loss!

Healthy + happiness,

Emma Lisa xx


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Hello, I'm Emma Lisa

PSSST, my mission? To support as many women and mothers as I can to take back control of their health! I am lit up teaching simple steps to a well-balanced diet and Life that you can absolutely say you love!


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