Welcome to Black & Blond’s Challenges

New Quest

FREE: NEW HABITS - NEW LIFE

  • Coaching By Black Blond

  • Community Support

  • 3 Levels

FREE CHALLENGE

HOW TO BETTER FORM NEW HABITS


FOCUS: FITNESS l NUTRITION l MIND                                              

LENGTH: 7 DAYS

TIME: 10-15 MIN/DAY



YOU WANT CHANGE AND WANT TO FEEL GOOD IN YOUR SKIN - ALL YEAR IN?

Understand how habits are structured and leverage it to your advantage! Habits are executed by your subconscious mind and are automatisms. At first you will need a lot of discipline, until your new behaviour becomes second nature to you.

People who reach their goals think longterm - they know it's not about giving up short term gratification, if the long term achievement is worth so much more.

Learn the basics about habits and step by step, set new tracks.


READY TO TAKE ON A CHALLENGE?

WE CHALLENGE YOU FOR 7 DAYS: on a daily basis, complete fitness workouts as well as nutrition or mindset tasks. In addition, create awareness of your habits and select one (or more) you'll work on during this challenge.


Get a glimpse of our platform and our current challenges, which all have one common goal: constructive change.

Find out if taking daily mini steps towards your goal is something for you. Yup, that's how we play: our challenges break it down into daily mini doses, keeping it realisable in your every day life.


Are you ready for change? Start now - it's free!

CHANGE YOUR BODY. CHANGE YOUR MIND. CHANGE YOUR LIFE.


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New Quest

SUMMER BODY LEVEL 2 - 21 DAYS

  • Coaching By Black Blond

  • Community Support

  • 5 Levels

FOCUS: FITNESS l NUTRITION l MINDSET l Feel good in your skin - all year in.                        

LENGTH: 21 DAYS

TIME: 20-25 MIN/DAY



RAMPE UP THE HEAT: Summer is here to stay. Wind, rain or hale, here we go again: feeling good in your skin should be non negotiable, and definitely non seasonal.


So start from within and ask yourself: How do I feel? Am I living and loving that Summer Body Feeling? - no matter the temperature outside?

We all know what’s best for us and from the inside out we firmly stand our ground: it’s the inside that counts the most.

Done are the days when we get into hibernating habit in autumn, develop a snuggle up mentality in winter, struggle in spring and let summer get into our way.


What’s trending this season: The weather may vary - but our lifestyle-feel-good-goals remain. That’s our reason - for any season.


Now let’s hit the mat and get hot.



THIS CHALLENGE IS FOR YOU


...if you’re so over your lame ass excuses of feeling lethargic and simply not good in your skin.

...if you know, NOW is always the season to stay in the game and are ready to win from within.

...if you're willing and happy to tackle 4 fitness exercises and an additional tasks in the area of nutrition and mind management daily (yup, that's it). 

...if you trust us on this: Daily mini goals lead to big juicy body & lifestyle goals. 


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New Quest

SUMMER BODY LEVEL 1 - 21 DAYS

  • Coaching By Black Blond

  • Community Support

  • 5 Levels

FOCUS: FITNESS l NUTRITION l MINDSET l A Summer Body for all seasons                                                     

LENGTH: 21 DAYS

TIME: 10-15 MIN/DAY



SIREN CALL! Being a beach bombshell 365 days a year - we believe - is a wonderful thing.

Let’s emerge not only from winter - but ANY time of the year - fully formed: firm legs, bottom toned and ready to go. Yup, from now on, we hit "la playa” with self-confidence - during any season!


NO MORE PANIC SQUATTING in our bedrooms the week before our flight to Miami or Ibiza. Self confidence becomes non-negotiable and firm skin our thing. Let's evolve into a beach-body-babe state of being: living and loving healthy habits - naturally. 



THIS CHALLENGE IS FOR YOU

...if you want to get into the daily ritual of moving your body, improving your nutrition and focussing your mind on what matters, in an easy and efficient way.

...if you know, it's not only about the carved abs, but the sense of freedom and simply feeling great in your own skin - all year in. 

...if you're willing and ready to tackle 2 fitness exercises and an additional task in the area of nutrition or mind management daily (yup, that's it). 


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New Quest

LEAN LEGS & TONED ARMS - 10 DAYS

  • Coaching By Black Blond

  • Community Support

  • 4 Levels

FOCUS: FITNESS l LEAN LEGS, TONED ARMES                                                      

LENGTH: 10 DAYS

TIME: 5-15 MIN/DAY



GREAT THINGS COMES TO THOSE WHO SQUAT

Legs! In case you missed it: toned legs don’t just look awesome, but the strength that comes with it is the foundation of every movement we do. So building strength in crucial.

While genetics might be in control of some factors (like keeping our legs about eight inches shorter than Noemi Campbell’s ;-)), the workout can be either counterproductive or beneficial.

This challenge is for those who want a nice and lean shape. We've combined multiple joint exercises with stretch elements - to beautifully form those muscles. Whoop whoop. 


MORE GREAT THINGS COME TO THOSE WHO DIP

Strong, toned arms! Yup - the ultimate accessory for your summer wardrobe - or winter neglige? ;-D

If you wanna develop a toned and gorgeous body and feel & look amazing with or without clothes on, arm workouts simply need to be part of your routine. 

Keep in mind: for visible results, diet is everything! The more you can integrate our nutrition tips, the better the results.


CHANGIN' CHALLENGE DAYS

Leg and arm days alternate in this challenge - so you can give your best daily! Remember: If it’s easy, there’s no change. Step out of your comfort zone, challenge yourself and get the toned, sculpted legs and arms you’re after. 


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New Quest

NATURAL SUGAR - 7 DAYS

  • Coaching By Black Blond

  • Community Support

  • 6 Levels

FOCUS: NUTRITION l A SWEET & HEALTHY LIFESTYLE

TIME: 7 DAYS | with natural sugar

PREP: LEARN & SHOP THE ESSENTIALS


CAN’T LIVE WITHOUT IT, CAN’T LIVE WITH IT.

On the one hand, we all know sugar is unhealthy; on the other hand, your muscles and brain are powered by glucose (sugar!). Confused with this funny business concerning sugar? Then this challenge is perfect for you.


THE HEALTHY, SWEET WAY DOWN SUGAR LANE

That’s the good news, a healthy, sweet way exists!


Learn the simple basics of sugar and get set up for a new upward-spiral lifestyle - with more power, less cravings and a healthy body. 


Find out which sugars to avoid and which sweet stuff we love! Yup, we are not doing the no-no finger shake to sweet treats - we simply believe in embracing the healthy alternatives that are equally as satisfying and make you feel good - before, during and AFTER consuming that delicious chocolate mousse!


More good news: it’s easier than you think, and a flatter belly is just one of the happy side effects.


Side note: INDUSTRIAL SUGAR & ARTIFICAL SWEETENERS

These we don't even get into - they are full of unhealthy disadvantages. Industrial sugar has negative effects on the blood sugar levels, sweeteners damage the entire metabolism. 

We have other sweet options: Let’s find out in this challenge - and love up on the good stuff instead.



"NATURAL SUGAR" vs "SUGAR DETOX" CHALLENGE

In this "Natural Sugar" Challenge we avoid all industrial and added sugars, however natural sugars such as fruits, coconut blossom sugar, manuka honey etc. are allowed. A perfect set up for longterm results & healthy happiness!

In our "Sugar Detox" Intense Challenge natural sugars are not allowed either. A perfect choice when you want to reset your taste buds and your body in no time.



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New Quest

PHA WORKOUT - 12 DAYS

  • Coaching By Black Blond

  • Community Support

  • 4 Levels

FOCUS: FITNESS l FAT BURN through Peripheral Heart Action Training                             

LENGTH: 12 DAYS

TIME: 10-20 MIN/DAY



THE END OF BEYOND BORING CARDIO WORKOUTS...AND BOTHERSOME FAT. Yesss - burn fat fast not with cardio, but with this fun, bodyweight PHA circuit!


Don’t believe us that regular cardio is overrated? Take a trip to a gym downtown and sneak a peak into the aerobics class. Now go back a month later and see if anyone's physique has changed? See what we mean?

This effective PHA program offers more variety, is more dynamic and more fun. It keeps you energised, prevents lactic acid buildup and produces faster results in body composition, such as muscle toning, fat and weight loss - and you can do it any where. Now that's some fitness bang for your buck!


HOW IT WORKS

PHA is a form of circuit training consisting of 8-10 exercises per set, moving from one exercise to the next without rest between the exercises. 

You repeat the set 3 times, with dropping reps per round. You get to rest shortly only in between the sets. The challenge with this challenge lies in keepin' your heart rate up and keeping the proper form - and balance -until the end.

If you don't have the time or patience to spend hours doing boring workouts, but want significant and measurable results,  say: PHA!




SUBSCRIBE NOW & GET STARTED 

By subscribing you get access to not only the PHA Challenge, but to all challenges!

See all our challenges here, or select a 12-WEEK PLAN before starting - for more structure and greater impact!


MEMBERSHIP BENEFITS

Get to experience the joy of being able to live YOUR life and the things you love, while being full of energy, healthy and attractive - all a the same time!

✓ Access to all challenges which vary regularly

✓ Access from anywhere and on any device 24/7

✓ Do on own drumbeat or join group challenges

✓ Possibility to create your own private group with own chat feed

✓ Exercise Video Demonstrations

✓ Community Support

✓ Cancel Anytime 


Read more about www.blackandblond.ch or see all challenges.

New Quest

YOUR INNER STRENGTH - YOUR POTENTIAL

  • Coaching By Black Blond

  • Community Support

  • 3 Levels

FOCUS: MINDSET l RESOURCES, STRENGTH, POTENTIAL                                                      

LENGTH:1 DAY

TIME: 15 - 20 MIN


I KNOW MY STRENGTHS - I FEEL SECURE.

What makes you happy right now? What makes you strong? What are you proud of and grateful for in your life? 

Do this short challenge and learn where your strengths lie. Analyze the 6 dimensions of your life: Body l Psyche l Social life l Space l Time l Spirituality

 

DO NOT FOCUS ON YOUR WEAKNESSES - USE YOUR STRENGTHS

All you need is in you, you just have to recognize it! On good days you can look forward to it - on difficult days you can let yourself be carried on by your resources. If you know your strengths, you will overcome every crisis.

 

TODAY‘S RESOURCE – TOMORROW‘S CRISIS

The exciting thing is that your resource today, can mean your crisis tomorrow. Something that has just made you happy can later become a big challenge. Learn to not despair at the lost resource - somewhere in your life you already have what you need to handle this crisis.


We all know life is like a roller coaster, let's learn to ride it with a smile in our hearts.


Read more about www.blackandblond.ch or see all challenges.

New Quest

LEAN FOOD - LEAN FIGURE

  • Coaching By Black Blond

  • Community Support

  • 4 Levels

FOCUS: NUTRITION l WEIGHT LOSS & LEAN MUSCLE

LENGTH: FOR YOU TO DECIDE

CONCEPT: RELIEVE YOUR BODY, EASE YOUR MIND, REDUCE YOUR WEIGHT

PREP: 4 ITEM FOOD SHOPPING


TAKE THIS LEAN CHALLENGE SERIOUSLY, AND THERE'S A SIX SIGMA CHANCE FOR SEXY!

Say what? 

Let us explain: In process terms, lean means achieving quick wins with great impact, while reducing possible f*ck up's along the way. So in other words: foolproof your way to gettin' lean and lovely! (yea.. it took Toyota to figure out your sexy diet ;-) 

Here, we're using lean to get you lean ! DOUBLE LEAN DREAM. Does that sound good? 


WHY START - THE 5S:

  • Sooth your body
  • Strip off stress
  • Slacken your mind (in the good way)
  • Slim down
  • Sexy up 

HOW WE FLOW

We’ll remove waste (unnecessary things) in the process, by cutting down drastically on the kitchen inventory:

You’ll have a selection of 4 quality foods to choose from. This not only relieves your body, but simplifies & standardises the process to get lean, and so also speeds up the results!


LEAN TOOLS

Strap on the green belt: some of your "lean tools” will be broccoli and supergreens. No need to worry though, you have a few more options and this challenge is about eating when you're hungry, not about starving. 



Get lean in body & mind, while making the process easy, fast and cost saving. This is what we love about lean.

It's like a picnic in the park. 



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New Quest

BURPEE BURN VOL.1 - 10 DAYS

  • Coaching By Black Blond

  • Community Support

  • 4 Levels

FOCUS: FITNESS | FAT BURN & STAMINA

LENGTH: 10 DAYS

TIME: 5-15 MIN/DAY




WHAT THE HECK IS A BURPEE? … and why should you care? We'll tell you why!

Burpees will turn that body of yours into a fat burning machine. They're an intense, full body workout. They'll build strength, work your cardio, and get you conditioned like no other exercise can do.

There's more: Burpees speed up your metabolism, making you burn more calories all day long - even after burpee torture is over. So if you want to lose weight or get seriously fit - this should be your new favorite exercise.

Love 'em or hate 'em - just do it! (We know it's gonna be that love-hate relationship. ;-)

In this 10 day challenge, we'll introduce 10 Burpee variatons to simply keep you inspired and excited for the next day. Get faster into shape than ever, all of this with 5-10min per day only. Excited?

So get off that stepper and rumble with impact.


ATTENTION

This challenge is not suitable if you’re pregnant, have joint issues, back or circulation problems. 



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New Quest

SUGAR DETOX -7 DAYS

  • Coaching By Black Blond

  • Community Support

  • 6 Levels

FOCUS: NUTRITION | WEIGHT LOSS & MORE

LENGTH: 7 DAYS INTENSIVE | without fruits

PREPARATION: KITCHEN CLEAN OUT & FOOD SHOPPING

NEXT GROUP CHALLENGE: MONDAY, JUNE 17 (Read Levels 1-4 prior for preparation)



BREAK YOUR SUGAR ADDICTION CYCLE

Be rewarded for your efforts - instantly. Reset your body, rewire your brain, and break the addictive cycle of sugar cravings. Your energy will pop back up and you’ll lose weight. Yup - start reaping the benefits of a no-sugar life instantly. Learn a new way to eat & live while setting a smart foundation that will last a lifetime.



SUGAR IS THE NEW FAT

Against the myth that sugar gives you energy, its the main cause you have lack of it! Plus, sugar in all its forms is the root cause of gaining weight. It’s eight times as addictive as cocaine and what fuels cravings—leading to uncontrolled overeating. 

There many more reasons why sugar’s not hot — it screws up your skin, messes with your sleep, disrupts your gut, and gets you sick in many other ways. 



"SUGAR DETOX" versus "NATURAL SUGAR" CHALLENGE

We get serious with this Sugar Detox Challenge: In this Challenge, you’ll even be avoiding natural sugars (as found in fruits etc.). 

Get your body back to basics and your taste buds back to being more sensitised to anything sweet. The bonus: at the end, it will be a lot easier to turn down that muffin when it pops up infront of you. 

(In comparison, the "Natural Sugar" Challenge allows fruits and other natural sugars. Build a solid foundation for a sweet & healthy lifestyle. We promise: it's simple - and yummy.)



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New Quest

BUTT BOOSTER - 10 DAYS

  • Coaching By Black Blond

  • Community Support

  • 4 Levels

FOCUS: FITNESS | BOOTY

LENGTH: 10 DAYS

TIME: 5-15 min per day


LISTEN TO ANY HIP HOP SONG AND YOU'LL KNOW: IT'S ALL ABOUT THE BOOTY!

Who doesn't want a round, firm bum, that gets the whoohoo whistle? We do! We got your back on this. We've put together the most effective, yet simple exercises for you, to build that perfect booty fast.

In this challenge, learn the basic moves and exercises you can do from anywhere to best train and shape your glutes for that good-bye-saggy hello-round butt.

End of song. Start the challenge.


10 DAYS TO BOOST YOUR BUTT GIRL!

Intensity can be increased by simply doing 2-3 rounds per day or adding ankle weights for additional resistance. Go down this path and oh, a round butt is your future!



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New Quest

BURPEE BURN VOL. 2 - 10 DAYS

  • Coaching By Black Blond

  • Community Support

  • 4 Levels

FOCUS: FITNESS | FAT BURN & STAMINA

LENGTH: 10 DAYS

TIME: 10-20 MIN/DAY

 

THAT MOMENT WHEN YOU REALIZE BURPEES ARE PART OF YOUR LIFESTYLE

If you've landed here, it’s probably because -like us- you BELIEVE IN BURPEES.

You might love ‘em, you might hate ‘em, but this is when you simply do them! You know just how effective burpees are in burning fat and skyrocketing your fitness in no time.

If not, we highly recommend you start with Burpee Vol.1. Create a solid foundation for this next level: more burpees, more combinations, more willpower needed.



STRONG ON ALL LEVELS

Set the goal, keep the focus, and persevere! After these 10 days you’ve strengthened all levels of your being – body, mind & spirit. Amen.

PS. We forgive you now already for what you’ll say during the burpee sessions. ;-)



ATTENTION

This challenge is not suitable if you’re pregnant, have joint issues, back or circulation problems. 


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New Quest

LEARN TO LET GO - AND INCREASE HAPPINESS

  • Coaching By Black Blond

  • Community Support

  • 5 Levels

FOCUS: MINDSET | ACCEPTANCE, FREEDOM

LENGTH: at your own pace

TIME: 5-15 min per day


WHAT'S THE MEANING OF "LETTING GO"?

Letting go has a lot to do with self-esteem, boundaries and personal development. It helps us in situations of injury, disappointment, helplessness, grief, anxiety and much more.

Letting go, at first, means accepting that a certain situation can't be changed. We've to accept that it is as it is, and let go of our desire for it to be different.


HOW DOES THIS CHALLENGE WORK?

Step by step, we'll show you the process of how to learn to let go. If your circumstances currently need some letting go of - do this challenge and let us guide you in your process.

Currently no need to let go of anything, but generally interested in the topic? You can still do and learn from this challenge and be better prepared for future situations.


SURRENDER TO YOUR OWN DRUMBEAT

We've consciously not set a specific time frame in terms of how long this challenge should take. The process to let go and the time needed to do so, are very individual and can vary much. It's ok to take the time needed - it should not be influenced by external factors. Do the challenge at your own pace. For some, the "letting go" could happen within a day, for others several days or weeks are needed. There is no right or wrong.

Learn to let go and experience the joy of being in control of your own happiness.


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New Quest

SIX PACK - 14 DAYS

  • Coaching By Black Blond

  • Community Support

  • 4 Levels

FOCUS: FITNESS | CORE

LENGTH: 14 DAYS

TIME: 5-15 min per day


A CHISELED CORE LOOKS PRETTY DAMN SEXY. OBVIOUSLY.

Here we go again: that sexiness factor– don’t pretend this isn’t important. This benefit of working your core is quite straightforward. But guess what girls, we even got better reasons!

A strong core provides your body with the pillar of strength and stability. This is necessary to make your body more resilient, reduce the risk of injury, hold a better posture, stay healthy and improve performance. BOOM.


BE BETTER THAN THE CRUNCH

A sexy & functional core doesn’t just happen however, it takes more than just that crunchin’. Get ready for some variation in your core training routine, which will include core stability stuff as well as mountain climbers and burpees. Yup, you read right, burpees. We need to burn fat if you want that pretty stomach.

Another thing to keep in mind for that flat stomach: it's all about food. Get real on this. The cleaner you eat, the faster you get those visible results. Nutrition tips are integrated in Level 1. Let's aim for more than that simple crunch.


DEAD SERIOUS ABOUT THAT VISIBLE SIX PACK?

Cut the crap. All of it. Not sure how to adjust your nutrition? Check out our Sugar Detox Challenge and do it in combination with this one to reduce your fat percentage.


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