10-DAY
fitness challenge
#10daysforme
welcome
MEET YOUR COACH
If you are reading this know that I am so
proud of you for committing to yourself!
You deserve so much more than just
these 10 days of making time for YOU.
Your body. Your mind.
Your health. Your life.
But I promise you that committing to this
challenge every day for 10 Days straight
means that you will walk away feeling
like a champion on Day 11!
You will likely be introduced to new
movements, lifts, and stretches. You may
feel some things you've never felt before
and hey, you may even make some new
friends!
My hope is that you can walk away from
this not just feeling amazing but also with
a few new tools in your toolbox to take
with you and use all the time!
xo Kayla
www.healthandhoneywellness.com | @health.and.honey.wellness
DON'T FORGET TO JOIN
the giveaway
1
STEP ONE: Share on IG "I'm in for #10DAYSFORME !" & tag
@Health.and.Honey.Wellness on Instagram
2
STEP TWO: Share your progress using the Workout Selfie
Calendar and attend the LIVE workouts!
3
STEP THREE: Comment on the Health & Honey Instagram
Post on October 26th sharing your "WIN" from the challenge!
TIPS FOR
getting
started
1
Print the Printables!
Be sure to print as many copies as you
need of the Food Log, Journal & Habit
Tracker. Keep them in a place you will
see and use them daily.
Workout Equipment
Dumbbells - light, medium & heavy &/OR
Resistance Bands - light, med, heavy
Stick (broomstick, PVC, etc) for mobility
Yoga Mat may be helpful
✓
2✓
✓
✓
3
4
Decide Your Nutrition Goals &
Shop. Review Page 7 and decide what
nutrition goals are right for you. What
changes can you make in just 10
days? Be sure to stock your kitchen
accordingly!
Take the "Before" Photo.
Don't forget! It's the most wonderful
feeling to be able to look back and see
the changes that YOU made in such a
short time. No need to share this, you
can just keep it for yourself. Trust me,
you will be glad you did!
workout plan
ACTIVITY
PUMP
DAY 1
MOBILITY
DAY 2
BONUS GOAL
Squat 3x15 (wide, reg, narrow)
OH Shoulder Press 3x15
Push Ups 3 x10
Bicep Curl 4 x 15
Rear Delt Fly 3x15
90/90s
Waiter's Bow
PVC Pass Through
Windmills
STRENGTH
Rear Delt Fly 2x 16-20 ea.
DB Walking Lunges (1 x 16-20)
DB Curl (2 x 8-12)
DB Sumo Deadlift (2 x 8-12)
Tricep Dip (2x 8-10)
DB Bench Press (2x 12-16)
Isometric plank (hold 30-60 sec 2x)
DB Shoulder Press (2x12-16)
Calf raise (2 x 20-40)
DAY 3
MOBILITY
90-100 grams
of Protein
PUMP
90/90s
Down Dog with Internal
Rotation Then Up dog
Thread the Needle
Childs Pose
Walking Lunges 2x16-20
Chest Flys 3x15
Bent Over Rows 2x 15 ea.
Lateral Raise 3x12-15
Bicep Curl 3x12-15
LIVE 25 !
DAY 4
4
DAY
8 hours of
Sleep
LIVE 25!
2 MIN MOBILITY
90/90s
Thread
the
Tune
inneedle
LIVE for our 25 minute HIIT style workout.
Workout will be emailed in advance and Zoom will be recorded
64 oz. water
& Adrenal
Cocktail
20 min
Take a 30
10 min
minute walk
2 hrs.
outdoors.
DAY 5
STRENGTH
DB Bg Split Squat (2 x 8-10 ea.)
DB Deadlift (3 x 8-12)
DB chest flye (3x 10-12)
DB lateral raise (2x10-12)
Single Arm DB Row 2x 16-20 ea.
DB Hammer Curl (2 x 8-12)
Calf raise (2 x 16-20)
Russian Twist 2x12-15
Make a Protein
Packed dinner
from scratch!
workout plan
ACTIVITY
BONUS GOAL
DAY 6
DAY 7
MOBILITY
Lizard with rotation
Crab Reach
Thread the Needle
Childs Pose
DAY 9
STRENGTH
Single Arm DB Row 2x 16-20 ea.
DB Walking Lunges (1 x 16-20)
DB Curl (2 x 8-12)
DB Sumo Deadlift (2 x 8-12)
Tricep Dip (2x 8-10)
DB Bench Press (2x 12-16)
Isometric plank (hold 30-60 sec 2x)
DB Shoulder Press (2x12-16)
Calf raise (2 x 20-40)
DAY 8
PUMP
MOBILITY
Active Pigeon
Superman Into Retraction
Out/In Tension ShoulderPress
Windmills
Squat 3x15 (wide, reg, narrow)
Shoulder Press 3x15
Push Ups 3 x10
Bicep Curl 4 x 15
Rear Delt Fly 3x15
Sleep without
your phone in
your bedroom
Journal Prompt:
What are you proud
of accomplishing?
What would you like
to accomplish before
the year end?
PUMP
Walking Lunges 2x16-20
Chest Flys 3x15
Rows 2x 15 ea.
Lateral Raise 3x12-15
Bicep Curl 3x12-15
LIVE 25! DISNEY WORKOUT
Tune in LIVE for our HIIT style workout to Disney Music!
Dressing Up HIGHLY ENCOURAGED
Workout will be emailed in advance and Zoom will be recorded
64 oz. water
& Adrenal
Cocktail
Magnesium
Foot Soak
DAY 10
STRENGTH
DB Bg Split Squat (2 x 8-10 ea.)
DB Deadlift (3 x 8-12)
DB chest flye (3x 10-12)
DB lateral raise (2x10-12)
Single Arm DB Row 2x 16-20 ea.
DB Hammer Curl (2 x 8-12)
Isometric plank (hold 30-60 sec 2x)
Body weight calf raise (2 x 20-40)
8 hours of
Sleep.
Nutrition
Tips
No need to restrict yourself an insane amount or rob
yourself of all joy for 10 days. However I have provided
some guidelines below to help you FEEL your best these
10 days. This is YOUR challenge. You decide how you want
to feel on Day 11.
1
2
3
FOCUS ON PROTEIN: Almost every female
client I have worked with is under consuming
protein. A good rule of thumb is .6-.8 grams of
protein per pound of lean body weight.
150 lbs x.7 = 105 grams protein per day
DITCH PROCESSED FOODS: I know this is a
generic rule of thumb so use your discretion.
But ultimately the more you can make out of
your own kitchen the better. Sometimes it
requires some planning - so plan ahead! Get
that shopping done before Day 1!
EAT BREAKFAST: Here we're not a fan of
Intermittent Fasting for most women. We
should be filing our energy tank soon after
we wake up, to avoid blood sugar issues and
spikes in stress hormones. Plan to eat
something within 45 minutes of waking. Even
if its small, then you can eat again later.
HABIT
TRACKER
D A I L Y
health tracker
G O A L :
B
L
D
S
BREAKFAST
LUNCH
DINNER
SNACK
E X E R C I S E :
W A T E R :
A F F I R M A T I O N S :
10 day
fitness challenge
Day Day
one two
Day four
Day
three
Day
Day
five six
Day Day
seven eight
Day
Day
nine
ten
Journal