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Fall is the perfect time to tackle a 30 Day Workout Plan and Healthy Eating Challenge to feel great, get in shape, and boost your confidence before the holidays. This flexible exercise routine and clean eating meal plan is the ultimate fitness inspiration that you’ve been looking for. Let’s get Fit for Fall!

Fit for Fall 30 Day Workout Plan and Healthy Eating Meal Plan

I don’t know about you, but I feel like the summer is such a hard time to maintain any sort of routine. While I appreciate a less demanding schedule (and no early morning rushed school drop-offs), it also feels like I’m not nearly as productive as I could be.

With my older two boys headed back in school last week, I figured it was the perfect time to share this fitness challenge that I’ve been working on for a loooooong time. It’s the perfect combination of structure and flexibility so that it will appeal to just about everyone.

I feel very strongly about supporting other women, investing in ourselves and our own wellbeing (even when we’re overwhelmed by responsibilities for others), and practicing self love. I hope that you’ll join me on this little adventure!

Fall Leaf

There are two components to this Challenge, so let’s start with a quick overview.

If you choose to join the challenge, you can jump into:

  • The 30-Day Workout Plan (below); and/or
  • The Healthy Eating Challenge (with a flexible meal plan that I will discuss below).

Fall Running 2

Okay, so first: The 30-Day Workout Plan.

I based these routines on my experience with personal trainer Mark Arrington and the collaborations that we have worked on together for this blog. In my opinion, the most important aspect of any fitness routine is finding something that YOU LOVE. If you dread doing it, it will never become a habit, right? I’m much more motivated to wake up early to exercise when I’m genuinely excited about what I’m about to do! That’s why I’ve tried to build plenty of flexibility into this program.

If you’re a fan of long walks with a friend, that counts as your cardio! If you love to zone out on the elliptical and listen to podcasts, that counts as your cardio! Do you like to strength train on the circuit machines at the gym for an hour? Awesome — there’s your strength training! If you feel like you’ve been doing these things but haven’t seen any progress or changes over a long time, then maybe try to mix it up and add some intervals or hills into your routine. Change your speed, change your walking route, or just try something new. If you’re not happy with where you are, then do something to make it better!

Downward Facing Dog

And if you have no idea where to start, then I have provided a variety of new and different workout options in this Workout Plan. These give you a balanced routine and they keep your mind and your muscles challenged — no boring exercises here! Plus, they fit into YOUR busy life. You don’t need a gym membership or any fancy equipment to participate in this Challenge and get healthy. Just some support, motivation, and a PLAN!

If you’re working out efficiently, you shouldn’t need to spend hours every day at the gym in order to get fit. These routines are a mix of strength and cardio to help build muscle, burn fat, and maximize your calorie burn in a short amount of time.

Please note: I am not a doctor or a fitness professional, so please check with your own personal physician before starting any exercise routine. And always, always modify the workouts to suit your level and listen to your body. These are not individualized workouts for each reader — merely my own suggestions. Most importantly, do what you enjoy, have fun, stick with it, and work hard!


FIT FOR FALL: 30-Day Workout Plan


☐ Day 1: Time-Saving Total Body Strength Workout OR Killer Shoulders, Tri’s, Butt and Thighs Workout

☐ Day 2: 30-Minute Fat-Blasting Treadmill Walking Workout OR 30 minutes of your favorite cardio (walking, running, elliptical, swimming, biking, etc.)

☐ Day 3: Recovery Stretch, Walk, or Yoga such as this 12-Minute Yoga Workout to Calm Stress and Anxiety

☐ Day 4: 10-5-10-5 Fat-Burning At-Home Workout OR 20-Minute Bodyweight Circuit Workout

☐ Day 5: The Living Room Workout

☐ Day 6: 45-60 minutes of steady cardio (walking, running, hiking, elliptical, biking, swimming, etc.)

☐ Day 7: Recovery Stretch, Walk, or Yoga, such as this 10-Minute Evening Yoga for Beginners


☐ Day 8: Total Body Strength and Cardio Workout (for the gym) OR Total Body At-Home Strength Workout

☐ Day 9: Energizing 30-Minute Indoor Cardio Workout OR 30 minutes of your favorite cardio

☐ Day 10: Recovery Stretch, Walk, or Yoga such as this Quick Morning Yoga Routine

☐ Day 11: The Do-Anywhere 20-Minute Workout (no equipment necessary)

☐ Day 12: Intense At-Home Circuit Workout

☐ Day 13: 45-60 minutes of steady cardio (walking, running, hiking, elliptical, biking, swimming, etc.)

☐ Day 14: Recovery Stretch, Walk, or Yoga such as this Morning Yoga for Beginners


☐ Day 15: Low Impact Resistance Band Workout OR Busy Mom’s 10-Minute Total Body Workout (repeat 2 or 3 circuits for a 20- or 30-minute workout)

☐ Day 16: 20-Minute Fat-Burning Cardio Circuit Workout OR 30 minutes of your favorite cardio

☐ Day 17: Recovery Stretch, Walk, or Yoga such as this 20-Minute Home Yoga Workout for Beginners

☐ Day 18: 15-Minute Jump Rope Workout

☐ Day 19: 30-Rep Home Workout

☐ Day 20: 45-60 minutes of steady cardio (walking, running, hiking, elliptical, biking, swimming, etc.)

☐ Day 21: Recovery Stretch, Walk, or Yoga such as this Flexibility and Range of Motion Beginner Yoga Workout


☐ Day 22: Playground Workout OR Equipment-Free 30-Minute Total Body Workout

☐ Day 23: At-Home 30-Minute Cardio Workout OR 30 minutes of your favorite cardio

☐ Day 24: Recovery Stretch, Walk, or Yoga such as this Yoga for Beginners Class

☐ Day 25: 10-20-30 At-Home Workout

☐ Day 26: 30-Minute Total Body Workout Plan (for the gym) OR 20-Minute Living Room Workout

☐ Day 27: 45-60 minutes of steady cardio (walking, running, hiking, elliptical, biking, swimming, etc.)

☐ Day 28: Recovery Stretch, Walk, or Yoga such as this Gentle Yoga Flow


☐ Day 29: At-Home Bodyweight Workout or 30-Minute Cardio Sculpt Workout Video

☐ Day 30: At-Home Intense Cardio Workout OR 30 minutes of your favorite cardio

☐ Day 31: CELEBRATE!!! CONGRATS!!! Now treat yourself to a special reward…and then get right back at it for another month!

**Remember, you can print a copy of these workouts to track your progress as you go by clicking HERE.

Pumpkin Seeds

And now, the Second Part of this Challenge: The Healthy Eating Plan.

You can do a zillion sit-ups or run ten marathons, but you will never reach your true potential or feel your best if you don’t fuel your body properly. That means eating wholesome, real food as much as possible in the right portions. I know…easier said than done, right?!

But listen up: a Healthy Eating Plan does NOT mean depriving yourself of everything that you love. I won’t tell you to give up chocolate, wine, or chips and salsa for 30 days. Why? Because if you’re going to make healthy eating a sustainable lifestyle, then it needs to be realistic. And who wants to give up all of the good stuff? Definitely not me.

BUT, I will suggest that you pick your favorite treats and figure out how to work them into your healthy diet in moderate amounts. Whether it’s a glass of wine a couple of times per week, a little bit of dark chocolate after dinner each night, or a weekly ice cream date with your kids, the key is prioritizing and deciding what’s important to YOU. Don’t give up everything that brings you pleasure in life (NO WAY!!!), just feed your body nutritious meals and snacks most of the time and enjoy your indulgences as well. Think about the treats and decide whether or not they’re “worth it.”

So what does that look like in practice? Lucky for you, I have spent months putting together a comprehensive cookbook full of the nutritious and DELICIOUS recipes that my family and I love. These are the meals that we make regularly for breakfast, lunch, and dinner. They’re quick and easy, they’re kid-friendly, and they’re made with ingredients that you can easily find at any grocery store. They’re all in Fast, Fit and Fresh: Healthy & Family-Friendly Recipes for Busy Lives.

3D Fast Fresh and Fit Book Cover

I planned the release of my first eCookbook to coincide with this program for a very important reason — I am incredibly proud of the recipes in this book and I think that it’s the perfect resource for someone who is looking for a simplified approach to incorporating more whole foods in her diet without sacrificing taste!

This guide includes:

  • Recipes for 10 new breakfasts, 10 new lunches, and 10 new dinners that are some of our family’s go-to quick-prep meals for a healthy lifestyle (including vegetarian options, seafood options, and slow cooker meals);
  • Nutritional information for each recipe;
  • Instructions on how to prep ahead and freeze many of the recipes to make busy mornings and weeknights easier;
  • Serving suggestions with appropriate pairings for each dish;
  • Recipes that only use pantry staples and easy-to-find ingredients;
  • Healthy no-prep snack suggestions (because who has time to whip up a batch of homemade bars when you’re making carpool runs?!);
  • My Weekly Meal Plan template and my Grocery List template, along with tips to make shopping for your food quicker, easier, and cheaper!

Some examples of the recipes that you will find in this book include:

Almond Joy Overnight Oats

Almond Joy Overnight Oats 2

Baked Blueberry Pancakes (the easiest way to serve pancakes to a crowd…or to enjoy them all week long!)

Baked Blueberry Pancake 1

Easy French Dip Sandwiches

Easy French Dip Sandwiches 1

Oven-Roasted Barbecue Shrimp

Oven Roasted Barbecue Shrimp 1

Sticky Peanut Skillet Chicken

Sticky Peanut Skillet Chicken 4


I’m so excited that you can purchase your copy of the Fast, Fresh & Fit! eCookbook today! It truly is the ULTIMATE guide for healthy eating and the perfect companion for the workouts in this Challenge!

Please let me know if you decide to join this challenge! I’d love to offer support, feedback, or accountability if you’re interested!


Hey, I’m Blair!

Welcome to my farmhouse kitchen in the foothills of Virginia’s Blue Ridge Mountains. Inspired by local traditions and seasonal fare, you’ll find plenty of easy, comforting recipes that bring your family together around the table. It’s down-home, country-style cooking!

Read More

Square overhead shot of hands serving a chicken pot pie recipe with biscuits
Overhead image of a bowl of chili mac on a dinner table with cornbread
Hands serving a platter of sheet pan sausage and potatoes

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  1. Gayle @ Pumpkin 'N Spice says:

    This looks amazing, Blair! Congrats on your ebook and challenge. I often struggle with staying motivated, especially when it comes to working out. Love the plan you have in place!

    1. Blair says:

      Thanks, Gayle!

  2. Evelyn Osborn says:

    I am so ready for this! On my way to check out your ecookbook!

    1. Blair says:

      Thanks so much, Evelyn!

  3. Brittany Boone says:

    Love this and so excited to try it!


    1. Blair says:

      Awesome, Brittany! Let me know how it goes!

  4. Kristy from Southern In Law says:

    This looks like such an amazing plan! Congratulations on the eBook!!

    1. Blair says:

      Thanks, Kristy!

  5. Robyn @ Simply Fresh Dinners says:

    Congratulations, Blair! This looks like an amazing book and you’ve got all the bases covered. I love the title, the concept, your practical workouts and your delicious and healthy eating plan. You’ve done an amazing job and every household needs this!
    So now I’m convinced there’s 10 of you! hahaha. Happy weekend, talented friend 🙂

    1. Blair says:

      Thanks so much, Robyn!

  6. Christina says:

    Gotta love Pinterest! I was thinking about getting back on a healthy track after all the summer fun this morning and I opened up Pinterest to find some inspiration and this was the first pin I saw! Excited to start this today!

    1. Blair says:

      Hi, Christina! That’s great — I’m so glad that you found this! I just started yesterday, so we’ll be doing it “together.” We had the Slow Cooker Italian Sausages for dinner this evening, and I had the tuna salad for lunch the past two days (the overnight almond joy oats were snack!). Hope you enjoy!

  7. Cameron Roof says:

    Can’t wait to start this! Ordering the e-book now so my best friend and i can do this together.

    1. Blair says:

      That’s awesome, Cameron! I love doing workouts with my girlfriends…SO much more fun. Good luck!

  8. Kate says:

    I bought your ebook but it is not letting me download it. Please help!

    1. Blair says:

      Hey, Kate! I just sent the book to you via email! The company that hosts my ebook was having trouble with its servers earlier today. Sorry for that hassle. Let me know if you need anything else, and enjoy!

  9. Peggy says:

    I am not sure what the eating plan is on this. Is it in the e-book or calorie based? Can you give me a little more information? Thanks,

    1. Blair says:

      Hi, Peggy! I did not put together a specific meal plan for this challenge because I think that’s way too personal. I’m not a registered dietician or a nutritionist, and everyone has different calorie needs and dietary concerns. Instead, the goal is healthier eating for these 30 days. Start where you are today and try to do better each day. You don’t need to completely overhaul your diet to feel better and get healthier, but we all have room for improvement. Maybe it’s cutting out sodas this week and avoiding fast food the next week? Or maybe you want to increase your intake of fruits and veggies and decrease your refined carbs?

      I explain my general goals for healthy eating in the post (whole foods, lots of lean meat, protein, and veggies; healthy fats and whole grains for energy; and treats in moderation) — but I would never tell you to eat “X” on one morning and “Y” on the next. Again, that’s just too hard to do without knowing the individual, your tastes, your schedule, etc. You can pull together some healthy recipe ideas from your favorite cookbooks, Pinterest, or other websites to get you started with a plan for healthy eating this week, or you can use my eCookbook. In the book, I have shared 30 of our favorite healthy meal ideas for breakfast, lunch, and dinner as a way to get you started. These are not the ONLY meals that you can eat or that are healthy and good (obviously), but they are great choices if you’re looking for new options. I also include nutritional information for each recipe in the book, which makes it easier if you’re trying to count macros, etc. Hope that answers some of your questions! 🙂

      1. Peggy says:

        Thank you. I like that. I am excited to get started and looking forward to your book. I have been trying to eat healthier and track my intake of calories so this is a perfect fit.

        1. Blair says:

          Awesome! Enjoy, Peggy! I’m so glad that you’re going to give it a shot! I know that you can do it. 🙂

  10. EVL Nutrition ENGN says:

    Exercise and diet goes a long way. And a little help from workout supplements helps too.

  11. Niki Wilson says:

    Hi Blair
    Looking forward to trying this diet plan.Thank you for sharing healthy yet delicious diet plan.I often struggle to maintain diet plan because of boring and tasteless food.I think I can do it now 😀 😀

    1. Blair says:

      That’s wonderful, Niki! Enjoy the meals, have fun with the workouts, and let me know how it goes. You can totally get on the right track! 🙂

  12. Emily says:

    What home exercise equipment is needed for all the workouts in the 30 day plan?

    1. Blair says:

      Hey, Emily! I typically use handheld dumbbells, rubber resistance bands, or just my bodyweight. Nothing fancy, and most of it can be adapted as necessary! 🙂

  13. Marcela says:

    Awesome!! That’s what I was looking for!

  14. Jaina says:

    Hi Blair,

    Do you happen to have any experience with the Bodyboss Method workout? I know its fairly popular, but I keep finding negative reviews like https://literateowl.com/bodyboss-review/ that have me scared to invest in it. I can’t get a personal trainer like Mark, but these workout guides are the next best thing in my opinion. I just don’t know which one might be best for a mom trying to lose her baby belly.

    Any advice is welcome!

  15. Melissa says:

    I love the options but the links to many of the workouts are no longer working. Can they be reposted?

  16. Tiago Oliveira says:

    This post is so amazing, I am going to save it on my favorites one!! I am going to the market to buy the food ang gonna start this challenge!!