This is your first ‘Fat-Free for Christmas’ challenge. You have 6 days to complete this challenge. I will also be including daily challenges so come back here every day.

Challenge #1

By Sunday, December 11th, you are to complete two of the following items:
A. Run 10 miles.
This can be one 10 mile run. Or it can be broken up, ie. 2 miles every day. Watch video for more info.
B. Eat 8 salads. These salads can only include veggies, fruits, and protein. During the meals, you can NOT eat: bread, cheese, potatoes, croutons, nuts, asian noodles, or breaded anything (i.e. breaded chicken). Beans are allowed. If you do not have salad, you can replace it with another green vegetable. An example of an approved substitution would be a huge bowl of broccoli with a side of baked chicken breast. Note: If you eat any item on the restricted listed during those meals, that meal does not count.
C. Do 200 pushups. These can be either military style or on the knees. You cannot do a combination. See video for explanation.
D. Do 300 forward lunges per leg. See video demo.

You must complete a minimum of two of the items listed. For advanced people, try to do more than two items. Also, don’t pick items that are easy for you. This is a challenge. Do something that will make you better!

Notes: 1)The exercises do not count if they are part of a class. For instance, if you go to a fitness class and they do lunges or pushups, those do not count toward the overall total. However, if you meet with a run group and they do 5 miles that does count. Why? Because within an exercise class you are likely to be rushed by time and the instructor. This is likely to affect your form and your ability to accurately count the repetitions. This is the rule. No exceptions. If you don’t like it, you can go do that other free fitness challenge given by an equally adorable, hilarious, brown-eyed personal trainer.

Please respond with the items you will complete by Sunday night. I am doing this for you so I need to know that you are listening. If people stop responding to the challenges and workouts I post, then I will stop posting workouts. As much I as like working in vain, I don’t.

This video explains the challenge and exercises in detail.

Categories: Fitness


Angel · 12/08/2011 at 2:18 pm

@Alex. You better get started.

Steph · 12/08/2011 at 12:05 pm

I was informed a couple weeks ago that a role I have in a show will require me to be onstage in lingerie (AAAAAAAAHHHHHHHHH!!!!!), so I’ve been very vocal to my friends about needing to get in shape by Feb. One of them sent me the link to your site and it has already changed how I’m looking at food and working out – You rock! So far 100 push-ups done (OMG ow) and I’m monitoring how many salads I have (2), but probably will have to complete the lunge challenge (50 done on each leg!) this week because I haven’t had time to turn around twice let alone get to the grocery store. Thanks for making it seem so manageable!

Alex · 12/08/2011 at 8:11 am

I would see this and only have 3 days left -_-

Angel · 12/07/2011 at 5:13 pm

@Go, Lola, go!

Angel · 12/07/2011 at 2:28 pm

@danielle. the exercises can count with your trainer as long as count is accurate and form is good. praying for you on those runs.

Michelle · 12/07/2011 at 1:13 pm

B, C, D for sure. Just got new kicks so will start with a few miles on Friday and a few on Sunday. Rebuilding run program after a month off. Schedule has been jammed thus far to do any other miles this week! I usually do 40 pushups, 40 bicep curls, 40 bicycle crunches, 40 rows each morning. Kicking it up this week to do the challenge!

Lola · 12/07/2011 at 9:57 am

I’m a little late. But B and D for me! Thanks for this challenge!

seejanesweat · 12/07/2011 at 8:45 am

Do we need to post what we’ve done anywhere. I ran 3 miles yesterday, completed 100 lunges and ate 1 salad for dinner.

Marci · 12/07/2011 at 12:12 am

I will run and do lunges. Unable to do push ups because I have a wounded wing. Bev, if you want to run after work let me know.
WooHoo, let’s do this!

Shannon · 12/06/2011 at 7:31 pm

I’m late, but I will attempt C and D. Ready to bring it!

Jessica · 12/06/2011 at 5:22 pm

I’m so excited for this challenge! Thanks for your motivation!

Danielle · 12/06/2011 at 5:00 pm

I do salad on the reg so we’ll go with RUN (Good LAWD, pray for me yall!) push ups and lunges.

Question: when I meet with my trainer and he has me do the lunges and pushups, do those count or no?

Angel · 12/06/2011 at 4:47 pm

@tiffany. I let you have the sweet potatoes.

Angel · 12/06/2011 at 3:51 pm

@Hollywood, They not ready for you, boo. Get ’em.

Angel · 12/06/2011 at 3:51 pm

@Rachel. Master recruiter, go girl. I’m down to train you. Call me Ms. Wake up Call.

Angel · 12/06/2011 at 3:50 pm

@Bev, You do those pushups and the noodle arms will be history.

Angel · 12/06/2011 at 3:49 pm

@Lauren, I’m a good chaser.

Angel · 12/06/2011 at 3:48 pm

Sydney, the idea is for it to be a meal. but if you have fish with a side salad that counts. My super secret goal is to get ya’ll to eat more greens.

badiyahj · 12/06/2011 at 2:24 pm

Me and my SBF crew are committing to B, C, and D!!! Get tough, aaargh.

sydney · 12/06/2011 at 2:13 pm

Is the salad the meal or is that a side item? Don’t mind having it either way.

sydney · 12/06/2011 at 2:11 pm

I will do the 8 salads and 10 miles. I will admit that I won’t be moving at your pace in the youtube video but I will slog these hips up and down the block 2 miles at a time. I want to do the 300 lunges but I think I will pull a muscle since I am out of shape. I think I will start with 20 per leg and add a few each day. Thank you for this motivation to get moving

Leah · 12/06/2011 at 1:16 pm

I am going to do B and D. Bikini here I come!!!

Eliza · 12/06/2011 at 12:54 pm

I’m in for all four (half-marathon training for the win)! Thanks coach!

Lauren · 12/06/2011 at 12:39 pm

Count me in for C and D! My super secret goal will be to accomplish A as well, though I typcially only run if I’m being chased. 😉 Thanks, Angel!

Amanda · 12/06/2011 at 10:46 am

I will be on vacation for 4 of the 6 days, so I will commit to C&D and atttempt to do B!

ML · 12/06/2011 at 10:23 am

Thanks so much for doing another one of these!!! I’m going to run 10 miles, do 200 pushups and 300 lunges per leg. I’m going to try my best to eat 8 salads. Think I can do it, but that’s definitely the most challenging item for me.

Bev · 12/06/2011 at 10:16 am

I’m in for running and pushups. The pushups will be a challenge and out of my comfort zone. I’ll try the salad challenge but as a non-meat eater, it’s hard to get protein without nuts on my salads. Plus, I’m not sure my pushup-made noodle arms will be able to lift a fork.

Emily G. · 12/06/2011 at 9:55 am

This is the first challenge I’m participating in! A & B, except I’m going to change 10 miles to 30.

Ambyr · 12/06/2011 at 9:52 am

I’m gonna start with B.

Rachel P · 12/06/2011 at 9:29 am

Im a day late but I’m doing the challenge with our whole office. 10miles and lunges. Oye. I think I want to hire you to train me for an hour and to also give me a fitness test so I can see how poorly I’ve treated my body over the past few years. Wake up call MUCH!

Elida · 12/06/2011 at 9:12 am

I ‘m in…I want to run my 10 miles just like that lol

Hollywood · 12/06/2011 at 9:01 am

A, B, D, halla at me!

Tiffany M. · 12/06/2011 at 8:55 am

Question: Are sweet potatoes (without butter or sugar of course) part of the potato ban, or just white ones?

seejanesweat · 12/06/2011 at 8:32 am

Gonna do 300 lunges, eat 8 salads, and run 10 miles.

Kerrine Roth · 12/06/2011 at 8:15 am

C & D for me but going to try and do all 4. I think the 10 miles will actually be toughest for me! Need to work on my stamina, have a surfing trip planned for xmas and i’ll be lucky if I can even paddle out. (Tired just thinking about it)

Yvette · 12/06/2011 at 8:12 am

8 salads; 300 lunges.

Marsha · 12/06/2011 at 5:35 am

C and D, and I’ll give B a go just for good measure.

Angel · 12/06/2011 at 2:52 am

@Randi. You got this.

Angel · 12/06/2011 at 2:51 am

@Angie. Fear is a good motivator.

Angel · 12/06/2011 at 2:51 am

@Deanna. What’s on the menu? Fried chicken?

Angel · 12/06/2011 at 2:50 am

@Crystal. Cool. In the future, don’t let your schedule rob you of eating vegetables. You are always going to be busy. Gotta figure out how to make the healthy stuff work. I’ve got some tips I’ll share this week. Glad you’re in, darling!

Angel · 12/06/2011 at 2:49 am

@jillian. I respect you going for the one you hate. takes guts.

Angel · 12/06/2011 at 2:48 am

@PAQ Nice work with the 3 miles. Between you and me, the more you do of B, the easier the preg. evidence will disappear.

Angel · 12/06/2011 at 2:48 am

@Tiffany. Do not be discouraged. It’s so easy to do but don’t. Do what you can, Tiffany. As long as you try your best, I will be happy. But more importantly, you will be happy and you will be motivated. Take it one pushup at a time.

Angel · 12/06/2011 at 2:47 am

@Tiffany. Dying over here. Dying. I fondled a lollipop today. But that was all. I didn’t open it.

Angel · 12/06/2011 at 2:46 am

@Dena. Great job on the run. The meal does not count because of the brown rice. Without it, the meal would have counted. Easy fix. Your goal is to have a bread/grainless meal, a meal with nothing but vegetables, protein, and/or fruit.

Angel · 12/06/2011 at 2:44 am

@Nancy I am praying none of those questions were real questions. If so, we need to talk.

Angel · 12/06/2011 at 2:43 am

@Polly. I’m on my knees.

Angel · 12/06/2011 at 2:43 am

@Constance. There will be always be rough weeks and it is during those when eating right and being active matters the most. Doing those things actually helps with the stress. I know it is a challenge but just give it your best shot.

Angel · 12/06/2011 at 2:42 am

@Deany. It doesn’t have to be salads, it can be any green vegetable. But salads are so yummy. You’ve got to play with the ingredients to spice it up. Glad you’re going to try!

Angel · 12/06/2011 at 2:41 am

@Lauren. You’ve got a great boss – whomever that is. Thanks for joining.

Angel · 12/06/2011 at 2:41 am

@Aisha. I love that salad idea. I just drooled on this laptop. Now, drop and give me 33.

Angel · 12/06/2011 at 2:40 am

@Kiwi Mary. People don’t realize what an impact B will make. It will change everything. Oh, I’m bringing it.

Angel · 12/06/2011 at 2:39 am

@PR Princess. It’s possible! Think spinach and egg omelette. Delicious!!!!

Angel · 12/06/2011 at 2:38 am

@Shae. Im putting you down, girl! The salads alone will improve your run time. You can quote me on that.

Angel · 12/06/2011 at 2:36 am

@Sarween. Obviously.

Angel · 12/06/2011 at 2:36 am

@Emily. Let’s get it, mama!

Angel · 12/06/2011 at 2:36 am

@Victoria. love the honesty and the courage. If you keep up this attitude, you’re gonna make it! A lot people are in denial. And I’m in on B, too – my thanksgiving was a hot mess. I’ll tell ya’ll about it this week.

Angel · 12/06/2011 at 2:34 am

@Slomo. To get through the lunges, I suggest listening to either “Peanut Butter Jelly Time” or “Bizness Time”. Watch the time fly.

Angel · 12/06/2011 at 2:33 am

@Jennifer. I’m so glad you’re here with me.

Angel · 12/06/2011 at 2:33 am

@Quynn. I’m praying. I’ve also committed to doing B.

Angel · 12/06/2011 at 2:33 am

@LC Yes! Doing B will directly tackle the midsection. Directly!

Angel · 12/06/2011 at 2:32 am

@Stacy. I love the emphasis on “will”. You go, girl.

Stacy · 12/06/2011 at 12:07 am

Sorry for the late response. I WILL complete the 10 miles , 8 salads and as a bonus to myself the 300 lunges per leg. I’m pumped.

Jennifer · 12/05/2011 at 11:44 pm

I’m going to do A, B and C. I’ll attempt D but I loathe lunges…probably means I should do them too. Love the video – Totally cracked me up with your running section!

LC · 12/05/2011 at 11:30 pm

B and D for me! Just saw this but fortunately had a good dinner! It counts!

Quynn · 12/05/2011 at 11:23 pm

I’m going to do all 4. However, B does scare me. let us pray

Slomo · 12/05/2011 at 11:20 pm

You are crazy. I”m doing all four. The easiest is the salad, cuz it involves eating. The hardest will be lunges, cuz they’re boring. The running would have been hard, but thanks to your video I think I’m all set now. Best part of video was the quick cut to “pushup!” in your Toussaint voice.

Victoria · 12/05/2011 at 10:58 pm

I’m in! I definitely fell off the wagon on the last challenge, so I am determined to complete it this time. I’m doing A (I need a change from my usual cardio routine) and B (I’ve been making some pretty bad food choices lately).

Emily · 12/05/2011 at 10:36 pm

Going for C and D coach… time to get back in the game!

Sarween Salih · 12/05/2011 at 10:35 pm

I’m obvs going for all four! We shall see 😉

Shae · 12/05/2011 at 10:12 pm

Since I will already be running while preparing for my half, put me down for the salads, push ups and lunges! I love a challenge! What can I say!!!

Liz L · 12/05/2011 at 9:35 pm

A and C!!!! Yayyyyyy

PR Princess · 12/05/2011 at 8:57 pm

I’m going to do it all! Looks like I’ll be eating vegetables for breakfast though…I am going to have to get these meals in before Miami!

Kiwi Mary · 12/05/2011 at 8:37 pm

So happy you are doing another challenge for us! I’ll be doing all 4 this week. Looking forward to B as I know I’ll feel so much healthier for it. Bring on the daily challenges!

Aisha · 12/05/2011 at 8:10 pm

I’m doing B and C. Today’s salad is kale, apple, chickpeas, cucumber with a lemon pepper dressing. Now to do those 33 pushups I need to do today.

Lauren · 12/05/2011 at 8:05 pm

Hi Angel!
My boss put me up to the challenge and I like it-B and D it is…I’m excited!

Deany · 12/05/2011 at 7:29 pm

I’ll be tackling B, C, and D. We’ll see how it goes. I am not a big salad person, but I want to try to get those in.

Constance · 12/05/2011 at 7:11 pm

I will be doing A and D. This is going to be a super rough week for me, but if I set my mind to it I know I can do it!

Polly · 12/05/2011 at 6:05 pm

All four. Pray for me.

Nancy · 12/05/2011 at 5:53 pm

Definitely in on B and C. Is running in place like in the video (or somewhat like!) okay? If so, how can I judge the miles? Does 15 min = 1 mile? Can I sign up for half of that one?

Sara K · 12/05/2011 at 5:22 pm

I’m in for C & D for sure. I’m going to give A a try as well…

Dena · 12/05/2011 at 5:07 pm

BTW, I will not be running like your example, well the fast part of your example. You had my laughing out loud in the office….I almost got fired….joking! thanks for the belly laugh!

Dena · 12/05/2011 at 5:04 pm

I was waiting for this! I’m going to do the run….divided into 2 or 3 runs! First run tonight, 4 miles, yep, I’m gonna do this! I will also do C and I hate D, but I’m going to go for it…..and I will do my level best to do B. I like salad, but like today at lunch I ate brown rice with radish & ground turkey w/a side of carrots, edamame, sugar snap peas and black beans. Would that count as one or no since it was more of a side dish? LL, you da best, you know that? LOVUE!!!

Tiffany M. · 12/05/2011 at 5:02 pm

BTW, this facebook post came up as I was about to eat a piece of chocolate cake. Darn you!! LOL… and yes. I put the cake down. Reluctantly. After having a few bites. As of now, I’m breaking up with cake and will not answer anymore of it’s calls.

Tiffany M. · 12/05/2011 at 4:56 pm

I’m not ready for the lunges yet. I’m in for B) Eating 8 salads and C) 200 pushups. However, I will try to do more of the other challenges if possible. I just don’t want to do too much too fast and get discouraged. Let’s get it!!

PAQ · 12/05/2011 at 4:49 pm

I am doing A. (3 miles today yeah!) and C. (working on my little bit of left over pregnancy evidence.)

I will do a little bit of B. will probably swing half of that one..that is my personal extra credit.

Jillian · 12/05/2011 at 4:37 pm

Go big or go home, right?
I’ll aim for all four. I HATE running so A will be quite the challenge, but I need a challenge.

Crystal · 12/05/2011 at 4:14 pm

Thanks for the ideas, Angel! I’m in for 3–A, C, and D. (I’d love to try B, too, but I’m too daunted by my schedule this week to think 8 salads will be attainable.)

Angel · 12/05/2011 at 4:03 pm

@deanne. I just wanted to make sure everyone knew what running was.

Angel · 12/05/2011 at 4:03 pm

@Deanne. I love super secret goals. I have 17 of them!

Deanne · 12/05/2011 at 3:57 pm

P.S. I love your running demonstration in the video :).

Deanne · 12/05/2011 at 3:50 pm

Sweet! Thanks for the challenge, Angel! I plan on doing A, C and D. B is definitely the most challenging for me this week…I already have a menu planned out for the week (and have the groceries), so I don’t want to set myself up for failure. My super secret goal will be to accomplish all 4, but I can commit to 3 :).

Angie · 12/05/2011 at 3:21 pm

Angel, I am far too terrified of you to lie. Full disclosure, (b) and (d) will be the true challenges out of the 4. Thanks for keeping us motivated!

Randi · 12/05/2011 at 3:17 pm

I’m going to try the pushups and lunges. Very scared, lol

Angel · 12/05/2011 at 3:06 pm

@EVERYONE. Don’t feel pressured or discouraged by what someone else is doing! Do what you can do. Do what works for you. Do NOT compare yourself to anyone. I mean it!

Angel · 12/05/2011 at 3:03 pm

@Angie. Don’t lie to me cuz I’ll know.

Angie · 12/05/2011 at 2:59 pm

All 4. Bring it.

Comments are closed.