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The 5 Week Weight Loss Challenge Packet
By Corinne Baur, Certified ACE Health Coach, RRCA Running
Coach, NASM Personal Trainer and Fitness Nutrition Specialist and
Sara Borgstede, Motivational Speaker and Writer
Welcome to the 5 week weight loss challenge!
We know that weight loss is not easy. That’s why we have provided
these materials as an extra free gift to help make your journey a little
easier…and a lot more enjoyable.
You can do it! We are here to support you every step of the way.
At times during my (Sara’s) 100 pound weight loss journey, I thought
weight loss was absolutely impossible. I’m here to reassure you that it
IS possible to lose weight. Do not lose heart and do not give up. Each
step you take toward better health is worth it.
Participant is entering into a motivation program with the understanding that Participant has full
responsibility for his/her health, physical, mental, emotional, and spiritual wellbeing. Participant acknowledges
that Faithful Finish Lines has not and will not render any medical services or provide any medical diagnosis or
advice regarding his/her physical or medical condition. Participant represents and warrants to Faithful Finish
Lines that he/she is in good health, has all necessary medical approval to participate in or use the program and
is otherwise competent and qualified to participate in or use the program. Participant agrees that if at any time
he/she believes it is unsafe for him/her to participate in any component of the program or its activities or to
follow its recommendations or advice, Participant will immediately discontinue his or her participation or use
of the program.
The 5 Week Weight Loss Challenge Packet
Main Goal
What is the #1 goal you hope to accomplish during this
5 week program?
_______________________________________
_______________________________________
_______________________________________
Weekly Goals
Week 1: Eat More Fiber
Week 2: Watch Portion Size
Week 3: Snack on Whole Foods
Week 4: Eat a Veggie at Every Meal.
Week 5: Add More Steps All Day Long.
The 5 Week Weight Loss Challenge Packet
Before we begin, measure where you are right now. Then, plan to measure your SUCCESS at the end of the program. You’ll be amazed at your progress.
The 5 Week Weight Loss Challenge Packet
Use the hashtag #FFL or #faithfulfinishlines
Tag me @sara_borgstede, too
1. This is me.
2. My view.
3. My motivation.
4. Healthy snack.
5. Quote.
6. Fruit.
7. Dinner plate.
8. Shoes.
9. Workout time.
10. Breakfast.
11. Self care.
12. Guilty pleasure.
13. On a walk.
14. Water.
15. My family.
16. Sunshine.
17. Blessings.
18. Protein.
19. Veggie Power.
20. Smoothie or Salad.
21. My kitchen.
22. Keepin’ it real.
23. Favorite beverage.
24. Outfit.
25. My mood today.
26. Best friend.
27. New food.
28. Awesome.
29. Happy place.
30. Celebrate.
The 5 Week Weight Loss Challenge Packet
If you are using a pedometer, fitness watch or app that keeps track of your daily steps
and mileage use the Steps and Mileage columns. If you are keeping track by time, use
the Time column and Mileage column if you can estimate mileage for walks.
Aim to add an additional 1000 steps or 10 minutes of walking to your day by the end of each week.
For instance, if you average 1000 steps at the beginning of this program, aim for 2000
steps per day by the end of week one, 3000 steps per day by the end of week 2 and so
forth. Or if 10 minutes of walking is your starting point, aim for 20 minutes per day by
the end of week one, 30 minutes by the end of week two, etc.
Total steps and minutes can be accumulated throughout the day.
Pick a goal prize that you can reward yourself with when you have accomplished your
walking challenge goal for 5 week. Write your prize on the Overall Waling Challenge
sheet to help motivate you to achieve your goal!
The 5 Week Weight Loss Challenge Packet
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
TOTAL
The 5 Week Weight Loss Challenge Packet
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
TOTAL
The 5 Week Weight Loss Challenge Packet
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
TOTAL
The 5 Week Weight Loss Challenge Packet
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
TOTAL
The 5 Week Weight Loss Challenge Packet
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
TOTAL
Correct plank posture is critical to avoiding injury. Don’t know what that looks like?
Here is a great place to start: www.acefitness.org. Go to the exercise library (link at the
bottom of the page) and search exercises by “abs” & “no equipment.” You will find lots
of plank variations to try, along with detailed instructions and pics. If you are new to
planks, try starting on your knees rather than your toes until you have mastered your
form. Once you have mastered the plank with correct posture for one minute, try a
harder variation!
The 5 Week Weight Loss Challenge Packet
Transfer your weekly totals from the previous pages to this chart. At the bottom of the
chart, list a prize you will reward yourself if you meet your goals all 5 weeks. (A
manicure, a girl’s night out, a new book, etc.)
1
2
3
4
5
TOTAL 5
WEEKS
My goal
prize!
Ask yourself these questions to help you stay on track:
What helped me achieve my goals?
What stood in the way of me meeting my goals some weeks?
What was easy?
What was difficult?
