The 21 Day Fitness & Nutrition Jump Off challenge starts today. Every day for 21 days, I will post a new assignment. The assignments will vary in level of difficulty and area of focus. On Fridays, I will post a fitness or nutrition challenge that will start the following Monday giving you ample time to prepare for battle. Let’s get started with your first assignment.

Day 1 of the 21 Day Jump Off

1. Clean out. Go through your cupboards, fridge, desk, and car to remove the items you know you shouldn’t be eating. Get rid of that bag of candy in your side door panel, give that box of ritz crackers to somebody’s kid, and put that soda in the freezer so it can explode.

2. Bring in. Who is your biggest fan? Who inspires you? Who are the folks that remind you to go to the gym, check on you, and eat healthy, too? Surround yourself with people who are going to support your endeavor to be healthier this month. Drop the haters – even if they’re relatives. Why are you hanging around people who don’t want the best for you!?!

3. Stock up. Go to the grocery store and load up on veggies, organic soups, and lean protein. If you are doing this challenge for weight loss reasons, you need to complete this task as soon as possible, like today.

4. Take stock. What do you need to improve on? Eating habits? Exercise consistency? Exercise variety? Positive thinking? Look at your life, find the area that needs work, then write down the positive steps you will take to remedy the situation.

5. Stand up. Are you ready to spend the next 21 days making good changes? Changes that will improve your well-being, your energy, your outlook, and your motivation? If so, I need to hear from you. Reply to this post telling me what your focus will be (ex. losing weight, exercising harder, motivating friends, etc.). In your reply, also include what setbacks/worries/doubts you have. Tell me what areas you want to improve and I will tailor this fitness challenge to your goals. “A closed mouth don’t get fed”.

I love you. Let’s do this!

Categories: Fitness


Angel · 12/18/2012 at 12:58 pm

@Dee. These are good goals and it’s awesome that you are calling yourself out. A lot of people are in denial about their habits. The fact that you know your pitfalls is great tool. Let’s make it work!

Dee · 12/18/2012 at 11:11 am

Hey, I’m late too, but I want to do this. I NEED to do this. My goal is for wholeness, to carve out more time for my physical and mental well-being and to make exercise my daily practice, outside of a gym or class. Working out tends to be something that I pick up for 3 months and drop for another 3 months. I tend to rely on yoga or spinning classes to challenge me, but when I’m not in class, I don’t feel like doing anything, even when I have time. I need fitness to be a consistent part of my life. My goal is to get to a point where I can feel my strength in each muscle of my body, and to feel healthy inside and out. Angel, you inspire me in so many ways. Thank you for this!!

Sania F. · 12/16/2012 at 5:51 pm

Okay… I’m the delinquent and starting late! I only saw this recently but I figured I’m going to be a few days behind BUT better late than never. My goal is to challenge myself, add a little “zing” to my daily workouts and also try to get a little more toned. I workout every day but I feel like I need something to wake up my senses…if that makes any sense!

Angel · 12/14/2012 at 8:42 pm

@Felisha. Welcome, home! I’m glad you’re here.

Felisha · 12/14/2012 at 6:04 pm

I’m in this to jump start my fat loss goals. I have no trouble exercising regularly. It’s so much fun! I tend to relax on my nutrition habits too much though. I need to focus on remembering why I’m making healthy changes so that they don’t feel like sacrifices.

Pamela F. · 12/13/2012 at 1:40 pm

So…I wanted to list a specific end goal for this challenge.
Here it is!!!!
-Exercise: Minimum of (18) days. Stick to training schedule.
-Diet: Don’t stuff myself! Eat in moderation.
-Water: drink 64 oz each day
-Clothes: Fit into my favorite skinny jeans.

That’s it!!!!! Getting it done!

Kate S. · 12/12/2012 at 2:40 pm

Thanks Angel! This is great and will keep me motivated. I was just talking to my friends about how hard it is to keep the weight off during this time of year and that I wanted this year to be the first in many years that I not only kept the weight off, but shed a few pounds. I currently weigh 10 lbs over where I want to be. My goal is to stop making excuses saying ‘I will wait until the new year to shed some lbs’. Instead I am going to push through your challenge and hope to start the new year at least 5lbs lighter πŸ™‚ You are truly an inspiration!

Angel · 12/12/2012 at 2:01 pm

@Jummy. Alright, girl. Let’s go! Happy you’re in.

Jummy · 12/12/2012 at 1:38 pm

I’m in!!!

Jessie · 12/11/2012 at 9:29 pm


My goals are to mix up my workouts, to push myself as hard as I can (or as hard as Angel can!) and to focus more on long-term goals rather than on short-term ones. I need to cut myself some slack, too, and stop thinking that one tiny set-back will completely destroy my fitness plan.

Crystal · 12/11/2012 at 7:06 pm

My primary goal is to develop better habits about eating better and working out (almost) every day, period. Even when I have the time, it’s so easy to grab something to eat I shouldn’t or to avoid working out. (But of course my intention is that I will lose weight and get more toned as a result of these better habits.)

Angel · 12/11/2012 at 2:06 pm

@Danielle/Sonny. Cool, make sure you change the name on the post because I still read you as Danielle and I get confused easily. πŸ™‚ Perfect that you started last week. Let’s keep the momentum going!

Danielle · 12/11/2012 at 1:55 pm

There’s a Danielle already I see so I’ll go by my middle name, Sonny.

This is perfect timing. I decided FOR REAL this time to get my butt back in the gym and eat better last week and I’ve been doing good but I can def use the help. My birthday is Dec 30 so I’m tryna be all I can be for that (and beyond). Bring it on, Angel!

Angel · 12/11/2012 at 1:29 pm

@Elena. Some say it’s 6 weeks, some say it takes 21 days to break a habit. Either way, this should help. Thanks for joining in.

Angel · 12/11/2012 at 1:28 pm

@Cynthia. These are two excellent goals. Let’s make it happen.

Cynthia · 12/11/2012 at 1:04 pm

I need to get off this plateau! I also need to make it a habit to do more strength training and to put down the SWEETS! Thanks, Angel.

Danielle · 12/11/2012 at 12:47 pm

@Angel, I don’t do much strength training, which is so bad. It’s always on my workout schedule and I end up doing my marathon training runs and cycling at Revolve and neglect weights. πŸ™ I am really hoping that this kicks my butt into gear though, because I am really motivated to make a change!

Elena · 12/11/2012 at 12:24 pm

totally posted more details in reply to the other thread. I would really like to:
1. actually follow through with a weekly exercise plan.
2. lose the 5+ extra pounds and fit back into my favorite pants.
3. be better about packing lunch and not give into lunch out temptations

I did read that it takes 6 weeks to make or break a habit, so this’ll be a good start.

Angel · 12/11/2012 at 10:23 am

@Danielle B. We’re all in this together. You should give me your phone number and I will call you and be your alarm clock. πŸ™‚

Angel · 12/11/2012 at 10:22 am

@Angie. I’m so happy you’re here.

Angel · 12/11/2012 at 10:21 am

@Hollywood. You’ve hit it: moderation is the key. I will never tell ya’ll to stop eating anything. I enjoy treats every now and then. It just needs to be every now and then. I’ve got good lower body exercises coming – just for you, boo.

Hollywood · 12/11/2012 at 10:17 am

Greetings & salutations! My goal is to shave 2 inches off my hops & thighs, but most importantly, keeping them off! I hate them. I don’t have any weaknesses with sweets or the like. You could say that my vice is a fat ass cheeseburger, fries (oh how I live for fries), & pizza. I just got excited tying that. I’m aware of my weakness, so I limit my bad eating to once a week; careful not to miss a week, either:). Currently, i exercise 2-3x a week & eat watch the amount of sugar I ingest. Thanks for helping!!!!!

Angel · 12/11/2012 at 8:39 am

@Lynn. Yay!!!!!

Angel · 12/11/2012 at 8:39 am

@FVR. You had me at “residual jiggle”.

Angel · 12/11/2012 at 8:38 am

@Danielle, Do you strength train? I’m glad you’re joining me. It’s going to be fun. Well, I call it fun. Some call it “torture”.

Angel · 12/11/2012 at 8:37 am

@Liz. Good goals. Let’s do it!

Angel · 12/11/2012 at 8:37 am

@Polly. Hilarious. Consistency is where the magic lies. I got you. Yes, bring the team on.

Angel · 12/11/2012 at 8:36 am

@Jessie. Ooooh, I like this goal. You seem to know your patterns and that makes all the difference. A lot of people are in denial and don’t really check themselves. I’m going to post fun (hard) workouts and goal setting tools. Glad you are here!

Angel · 12/11/2012 at 8:35 am

@Yash. Hey Girl. Yes, you MUST be fabulous for the 10 yr anniversary and for life. We can do this!

Angel · 12/11/2012 at 8:34 am

@Victoria. It seems like a lot of us are worried about the sweets. I’ll be sure to help you with that. Thanks for joining.

Angel · 12/11/2012 at 8:34 am

@JenKim, Hi, baby’s mama, how’s family life? Yes, it’s time to get real again and get you ready for those slopes. I’ve got a lot of good things coming. Glad you are here!

Angel · 12/11/2012 at 8:33 am

@Stacy. I feel you. I’ve never been the type who could take one bite then walk away. I’ve learned a technique that I will share with everyone this week. Miss you.

Angie · 12/11/2012 at 8:29 am

Prodigal friend is in. Started a new job a couple months ago, and the new routine has thrown my whole schedule (and fitness goals) out of wack. Time to stop making excuses and get back on the wagon!

Danielle B. · 12/11/2012 at 8:29 am

perfect timing for something like this, Angel!! i probably should have started 21 days ago!! i’ll use these 3 weeks to keep me consistent, not only in my diet but my exercise routine. these next couple of months seems to be my hardest to get out of bed early or head to the gym after work. thanks for the additional encouragement and support!!

Stacy · 12/11/2012 at 7:27 am

This is perfect! I have been wondering how I was going to avoid all the holiday cookies, chocolate, etc. My problem is that once I have one cookie, I have to eat a few more. Not good! Thanks for this motivation, Angel (and everyone else).
I’m in!

Jen Kim · 12/11/2012 at 3:20 am

You are THE answer in so many ways in my life right now! Lose baby weight, gain my muscle tone back (especially my core) and figure out how to get exercise back into my life and more of a priority. Have used “nursing” as enough of an excuse to eat sweets. Must. Stop. And we ski this new year’s and I’m already dreading the pain and soreness. Help, Angel!

PLana · 12/10/2012 at 11:13 pm

I’m confused, or maybe in denial. I thought I got some options. Since number one is not an option…I mean clearly there are starving kids in Africa and I can’t throw away food. But, I will get some veggies to go with my cookies, ice cream (it’s dairy free, does that count as heathy?).

Ok, for reals. I just want to see the muscles under all my fat again. I promise a waist line is looming somewhere under there. So I would love to get some new workout routines (targeting pear shapes). I also am in the process of making a diet change (lactose is literally making my daughter despise being around me) so I’d love some recipes.

And I miss being tortured by you, so my masochistic side is super excited about Angel invoked pain. Yay, bring it on. But we gotta talk realistic…I am not going to survive without a couple of cookies here and there. Especially since cheese is officially fading away from my life. Can we NEGROciate? =}

Victoria · 12/10/2012 at 10:35 pm

This challenge is right on time for me. I need to develop more consistency with my workouts and healthy eating. Sweets are definitely my biggest weakness. My goals are to lose weight, tone up all over, and become a healthier version of myself.

Yash · 12/10/2012 at 10:02 pm

I’m in..aim so ready for another challenge
Goal: lose lbs
Exercise more
Stay motivated and last but not least
10 year wedding anniversary aug 2013 must be able to wear a two piece at beach

Jessie · 12/10/2012 at 9:48 pm


My goals are to mix up my workouts, push myself as hard as I can (or as hard as Angel can) and to focus on long-term goals rather than short-term ones. I need to believe in myself and not let minor set-backs completely destroy my health and fitness goals.

Polly · 12/10/2012 at 9:12 pm

I’d been hoping you’d offer another challenge this December, and here you are, anticipating my needs. I’d like to work on exercise consistency. If “fits and spurts” were the exercises they sound like, I’d be ripped. Trying to get the rest of the Joy staff involved again this year. Thank you!

Liz · 12/10/2012 at 8:48 pm

I’m in!!

Goal 1. Put the brownie down….or any sweets for that matter
2. Exercise harder
3. Lose more lbs!


Danielle · 12/10/2012 at 8:09 pm

I’m in! And I love that you’re doing this, Angel. I’m trying to bust through my weight loss plateau, and I’m hoping that trying something new will do it. After all of the marathons and half marathons and indoor cycling, I would hope that I’m exercising enough, but maybe I need more variety. I’m excited to see what’s next.

Eliza · 12/10/2012 at 7:39 pm

I’m in! My goals are to incorporate more variety into my workouts (with school and work and a social life I’m finding I’m sticking to what I know instead of trying new exercises), to build some more muscle tone and maintain the weight I’ve lost over the last year during the holiday season. MISS YOU COACH!

Jessica · 12/10/2012 at 6:11 pm

you are so not funny, angel ; )

Ween · 12/10/2012 at 5:57 pm

Motivational refresh!

FVR · 12/10/2012 at 5:49 pm

My goal is to lose the last of the baby weight and get my booty back. “Residual jiggle” ain’t cute!

Lynn Chadwick · 12/10/2012 at 5:04 pm

thanks Angel for 21 days of better eating and more moving!

Emily Arden · 12/10/2012 at 4:51 pm

Aight lady. It’s been awhile. I. Need. You. My goals:
1. right at this moment I gotta get myself ready for a photoshoot, and I’m not feeling so good about it. Hopefully being part of this challenge will help me get a little closer to confidence. ;O)
2. overall, i want to get back in dancer shape (uncover some of that muscle tone, increase stamina, lose a few lbs.)
3. and finally, i’m looking to find a balanced way to eat healthy, workout, and have a higher overall energy level.
Leggo! :O)

Angel · 12/10/2012 at 3:30 pm

@Badiyah. Motivation is coming in a big way.

Angel · 12/10/2012 at 3:29 pm

@Chels R. Yes, diet gets so many of us. Thanks for joining in.

Angel · 12/10/2012 at 3:29 pm

@Leah. B.I.K.I.N.I

Angel · 12/10/2012 at 3:28 pm

@Nancy. I’ll be sure to had some foot-friendly exercises especially for you. πŸ™‚

Angel · 12/10/2012 at 3:28 pm

@Judy. Let’s get you ready for that big trip.

Angel · 12/10/2012 at 3:28 pm

@Deanne. You’re gonna be the strongest pregnant lady around.

Angel · 12/10/2012 at 3:28 pm

@Ayanna. You can do this. You’ve got me and Leah (kinda). Make sure you keep her in check. πŸ™‚ Thanks for joining!

Angel · 12/10/2012 at 3:27 pm

@Jessica. Great, realistic goals. Sometimes maintaining the weight is harder than anything else. Here’s to resisting all those cookies!

Angel · 12/10/2012 at 3:26 pm

@Jen Welcome back, darling! You did so well last year. This one is going to be fun.

Angel · 12/10/2012 at 3:26 pm

@Heidi. These are great goals. I’m going to help you get there. Thank you for pointing out my sense of humor. I’ve been wondering all day if anyone else thought my post was funny. I guess there’s two of us. miss you!

Heidi Rider · 12/10/2012 at 3:19 pm

Angel! I know you’ve done many challenges, and this is my first one. I’m doing it because I’d like to really increase my cardio capacity, increase tasty protein intake, reduce my consumption of alcohol, and to look at vegetables like crack instead of decoration on the plate πŸ™‚ You’re posts are both funny and motivational- EXACTLY what I need to keep up the good work.

Jennifer · 12/10/2012 at 3:12 pm

I am in! Loved the challenges last year and am looking forward to another round! I’d like to work on improving my diet, toning my problem areas (Abs & Rear) and improving my running times. Also contemplating moving up to a 1/2 marathon but not fully committed there yet!

Jessica · 12/10/2012 at 2:09 pm

I am on board! The holidays are deadly. I don’t bake cookies, but my babysitter does. And then there are the holiday parties, and holiday parties, and holiday stress. My goal is to maintain the weight I worked so hard all year to take off so I am ready to hit January hard and drop the next 4 lbs so I can up my speed (running).

Ayanna · 12/10/2012 at 1:48 pm

Leah was mid-challenge last year when I found out about this but wonderful person that she is, she remembered to get me in on the ground floor this year #loveher#. In any case, here are my goals:
*Lose 4″ off my waist
*Lift & firm my rear
*Exercise 3-5 weekly without fail
*Build my stamina & endurance
*Complete the 2013 Spartan Sprint (June) or the 2013 Merrell Down & Dirty Mud Run (September)
*Eat healthier w/o having to give up desserts (I’m thinking maybe Paleo desserts?)
*Live a healthier lifestyle. PERIOD.
I just re-joined a gym through my job so my current goal is to take 30/60/90 on Monday & Wed, Metcon3 on Friday, and to work some other exercises (maybe yoga or pilates) in there 1 – 2 other days of the week.
Help me Angel, Help me……

Deanne · 12/10/2012 at 1:21 pm

Count me in! πŸ™‚

Judy sparrow · 12/10/2012 at 1:17 pm

Count me in!! Lose a little, exercise a lot! Thx, angel

Nancy · 12/10/2012 at 1:12 pm

I’m in! I can’t think of any better positive motivation than spending 21 days with Angel!

Leah · 12/10/2012 at 1:09 pm

I am ready. As I mentioned to you prior, I need to tone. Bikini body by summer. Eating healthier would be a plus so I can not age like you. πŸ™‚ But hey…one step at a time. I am ready!!

Chels R. · 12/10/2012 at 12:56 pm

Would be great to drop a few pounds, during the holiday season no less! I have no issues with staying active (I am a spin instructor like yourself, and a runner) but would really like to clean up my eating πŸ™‚

Meredith · 12/10/2012 at 12:24 pm

I want to be consistent with healthy eating. I know how to make good food choices and ‘eat clean’, but I let stress and mindless eating get in the way. I want to get rid of the 12-15 lbs that don’t want to go away, but also keep my weight stable. I can fluctuate too easily. I look forward to the next 21 days. It’s great to have such a wonderful leader in this challenge and a community of like-minded people to support each other. I’m a big fan of starting off a new year in the right way by starting before the new year. Thanks Angel!

Mairead Sauter · 12/10/2012 at 11:58 am

Greetings! Thanks (again) for motivating us to be better selves. My goal is to take a big chunk out of the baby weight I’m still carrying around, 3.5 months after baby. I’d like to do this by making better food choices (I, too, fall guilty to the sinful delight that Christmas cookies bring), being consistent about prepping healthy foods at the beginning of the week (e.g., chopping, grilling) so that they are available to me during the week, and to find ways to “sneak” exercise into my routine while home with the baby. Every day (since last week) I’ve been doing kettlebell swings and 50 push-ups in the house if I can’t get to the gym. My biggest worry is “running out of steam”. It’s definitely important to me to have encouragement (and the accountability). It’s also critical to break the big goal (lose the baby weight) down into little pieces. Many thanks!

Pamela · 12/10/2012 at 11:47 am

I’m in. I really want this to be a healthy (mentally, physically, emotionally) holiday season. It’s easy to fall into old ways but I know this challenge will challenge me πŸ™‚

Thanks Angel!

Badiyah · 12/10/2012 at 11:44 am

Oh, I’d like to drop a few (well more than a few) pounds. My problem has been getting to my goal and then throwing in the towel. I need to stay motivated.

Badiyah · 12/10/2012 at 11:40 am


Crystal · 12/10/2012 at 11:37 am

I get lazy this time of year. I use the holidays as an excuse to slack a little/a lot at the gym and eat (almost) anything I want. I just got back yesterday from eating my way through New York City. I also drink too much this time of year. It’s a vicious cycle for me – tired from holiday party, sleep in and skip the gym, didn’t have time to pack a healthy lunch or prepare a healthy dinner, eat something convenient and likely unhealthy. I don’t want to miss out on enjoying the holidays, but hopefully participating in this challenge will make me accountable for my decisions and give me the motivation I need to enjoy the holidays without sacrificing my health (and sanity). Thanks for doing this Angel. Count me in!

Angel · 12/10/2012 at 11:33 am

@Julie. The holidays are dangerous! I’m glad I don’t bake cookies because I don’t think they’d make it out of my house. Sad you missed yoga. I will be sure to pack healthy eating tips into this challenge. Thanks for stopping by!

Angel · 12/10/2012 at 11:32 am

@Amy. It’s so easy to undo exercise with bad choices. I will help you fight this issue. Glad you’re on board.

Julie Gantz · 12/10/2012 at 11:30 am

I would like to eat healthier for more energy and avoid all the holiday junk – my kids and I just spent a whole day making cookies for their teachers, the school bus driver, our dog walker, etc. It left me feeling vaguely ill, and I packed so many xmas activities in (tree obtaining, Annapolis xmas lights boat parade, etc.) that I didn’t even have time to go to yoga.

Amy · 12/10/2012 at 10:48 am

I need to stop eating food that totally destroys any good I do with the amount of exercise I’m doing. I just ran a half marathon – and I physically look like I can run a mile. Okay – I’m exaggerating, but I would like to look like I just ran a half marathon. I need help getting beyond eating bad stuff.
Thanks Angel for doing this!

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