Home Challenge!#ScaleFreeSummer Welcome to Your #ScaleFreeSummer, 2015! Download Your Training Plan Now!

Welcome to Your #ScaleFreeSummer, 2015! Download Your Training Plan Now!

by Erika Nicole Kendall
Get the guide today: ScaleFreeSummer: Your 90 Day Training and Nutrition Guide for Becoming a Healthier You!

Are you looking for #ScaleFreeWinter? Click here!

Welcome to the third anniversary of #ScaleFreeSummer!

I originally intended to have this up and running this past Sunday, but I – as were many others – was caught off guard a bit by the events that transpired last week. And, as much as I felt helpless, I also wanted to do something. And, quite honestly, it didn’t feel right to just get on and go back to selling stuff and blogging as usual.

That being said, I think I figured out a way for us all to contribute a bit and feel good about trying to move forward in a healthier way.

Let me back up a bit.

If you’re a reader of my weekly newsletter, you’ll know that I’ve been talking about my very first training plan and nutrition guide for weeks, now. And, it means a lot to me to have finally been able to make it a reality – while 8 months pregnant, no less – so that I can help people get a little bit closer to having a season dedicated to the tenets of healthy living, instead of a season of being dedicated to seeing the scale move.

There are a thousand ways to “make the scale move” – are they all healthy?

My method is, and can actually guarantee progress. In fact, my method will help you better understand what progress is, and how to appreciate it – with and without the scale.

Get the guide today: ScaleFreeSummer: Your 90 Day Training and Nutrition Guide for Becoming a Healthier You!

Get the guide today: ScaleFreeSummer: Your 90 Day Training and Nutrition Guide for Becoming a Healthier You!

Here’s the table of contents, outlining exactly what you’ll get:

Get the guide today: ScaleFreeSummer: Your 90 Day Training and Nutrition Guide for Becoming a Healthier You!

Get the guide today: ScaleFreeSummer: Your 90 Day Training and Nutrition Guide for Becoming a Healthier You!

And, because I didn’t actually even own a scale until 2014, I’d unintentionally been on the #ScaleFreeSummer protocol for years.


Get the guide today: ScaleFreeSummer: Your 90 Day Training and Nutrition Guide for Becoming a Healthier You!

Get the guide today: ScaleFreeSummer: Your 90 Day Training and Nutrition Guide for Becoming a Healthier You!

But whew, were those years good to me. And, as soon as I give birth to #babysprout, I’ll be looking forward to going right back to my old training routine, which is clearly outlined here in my guide, where I’ll be losing the weight again.

Within reason, of course. Baby and all.

The guide is $25.99 USD. It provides a 90 day training plan – created by a certified and well-educated fitness professional – that does not require a gym membership to complete, complete with a bird’s eye view of how I eat, and my training philosophies. It also includes insight into the ScaleFree protocol, and what it means to simply live healthily, sans scale.

Everything you need is right here.

And – $5 USD from each purchase for the months of June and July 2015 will go directly to the Emanuel African Methodist Episcopal Church in Charleston, SC, USA to help the church affected by the tragedies that took place there. (More information on that donation process can be viewed here.) ($735 was raised altogether!)

So, tell me – are you ready to have a #ScaleFreeSummer?

Let’s do this!

Get your copy of #ScaleFreeSummer: Your 90 Day Training and Nutrition Guide for Becoming a Healthier You! by clicking here!

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Antoinette Mitchell June 26, 2015 - 9:49 PM

Thanks for the inspiration

Eulee July 5, 2015 - 7:41 PM

Hello, newbie here. I would like to participate but I can never get off of the couch, hence, it feels rather much like I would be paying for nothing. Even the potential loss of money doesn’t motivate me to actually follow through. For now, I like to read the ideas and gain inspiration through the comments and pictures.

I don’t know what it would take to actually get off the couch. Thanks for listening.

Erika Nicole Kendall July 7, 2015 - 11:06 AM

Start with removing some of the mental barriers you feel – you’re likely never going to experience some exciting jolt accompanied by fireworks and banners and confetti that compels you to get up… so make it simple. Start by going for a walk once a day. Feel proud of yourself when you achieve that much, and let that pride carry you into doing bigger, more.

We overcomplicate things in a way that actually result in creating barriers for ourselves. It’s far easier when we simplify it down. <3

Eulee July 15, 2015 - 2:25 AM

Thank you! Between your “make it simple. Start by going for a walk once a day.” and somewhere else where I read to start by making small promises to myself and keeping them, I have actually started! After years of skipping breakfast, I promised myself that I would have a simple protein shake within 30 minutes of awakening, and now that I have accomplished that for nearly a week, I have committed to walking 1 flight of stairs at work everyday!

Erika Nicole Kendall July 15, 2015 - 7:48 AM

See? You’ve got this!

Anita July 12, 2015 - 3:47 PM

Hey Eulee

You are not the only one who feels that way. It is just too much to think about much less do. .

Eulee July 15, 2015 - 2:30 AM


The whole endeavor of losing weight seems monumental, so after a bit of reading, I decided to take very teeny baby steps and keep promises to myself. I promised to eat breakfast everyday by simply adding protein powder to water or almond milk within 30 minutes of arising. (It was the most I could commit to at this time).

Now, I am working on just walking up one flight of stairs from the cafeteria to the second floor of the building at work.

Anita July 16, 2015 - 11:24 PM


Great success with your journey. I hear that baby steps are a way to go. Maybe I’ll get there one day. Let us know how you are doing. Good luck.

Tamala July 5, 2015 - 7:58 PM

Not sure what I did wrong the download for the 90 days training And nutrition guide did not work after I made the payment please help. Thanks

Erika Nicole Kendall July 5, 2015 - 8:22 PM

If something went wrong, send me an e-mail and I can take a look at it. You should’ve received an e-mail almost immediately after your purchase, so if you’ve checked all the e-mail addresses (and spam folders!) associated with your Paypal account and found that it still hasn’t arrived, e-mail me!

Tamala July 5, 2015 - 10:17 PM

Ok,I will have to check my work email and I will let you know. I checked my personal one already. Thanks

Kimberly July 10, 2015 - 12:48 AM

See above. Sorry, that should have read “laid” out diet plan.

Thanks, Kimberly

Erika Nicole Kendall July 12, 2015 - 12:53 PM

Hey, there – send me an e-mail and I’ll help you out!

Kahja Elliott July 12, 2015 - 4:10 PM

I think I may just go ahead and purchase this. I recently won a month of what turned out to be 8 free personal training sessions, and I simultaneously enrolled in a local water aerobics class. Now that both are coming to an end, I’m not quite sure what to do, but I know I have to do something. I haven’t lost any lbs (I suspect this is due to my eating habits having not changed worth a damn), but I was impressed by my ability to perform the workouts. How much emphasis do you think I should be putting on the food vs. the physical? I noticed that once my daughter left for college, my new empty nester status led to lots of eating out, wine, drinks, and oddly enough, baking!

Erika Nicole Kendall July 15, 2015 - 7:38 AM

I think the majority of it is food, but I also think we have to define “emphasis.” If, by emphasis, we mean “pressure,” I’d say no. Start small – go step by step. I talk about this in the book, too. Make small and powerful changes, and let that guide you into making even more small changes that ultimately produce big results.

Jennifer C. July 16, 2015 - 10:37 PM

I’d really like to buy this ebook, but I have a concern. You mentioned that a fitness professional provides the 90 day training plan in your ebook, however, and I think most people would agree, I am interested to know what YOU did for exercise. A trainer’s perspective is really just theory; I want to know what you actually did, especially in the beginning, and what actually worked for you to lose the weight. I understand that you may not be a professional and can’t legally recommend things, but perhaps if you framed it in a way that was like, ‘this is what I did and what worked for me’ then you might be fine, and legally covered, to impart that great and desirable info. Thanks! 🙂

Erika Nicole Kendall July 16, 2015 - 10:54 PM

Hey, there! I’m the fitness professional! I’m a NASM-certified personal trainer and have been for a while, with specialties in women’s fitness, fitness nutrition, and weight loss all from NASM!

This is my training philosophy, my training plan, with detailed explanations of how I eat and how I train. All of this is my work, and it truly is me guiding you through having an active and enjoyable summer using – yes – the same kind of training routine I used to lose my weight.

Now, if you want to know more about MY weight loss, there are many blog posts that discuss that. This book won’t go into much detail about MY weight loss journey, so to speak – it’s more about serving as a guide for the reader to navigate their own scale free season. If you’re reluctant about spending the money, something I totally understand, I’d encourage you to check the “My Journey” category of posts on the blog. But the book supports the site – it’s why I went ad-free! – so, if you want the actual training plan, the book is where you’ll find it!

Jennifer C. July 17, 2015 - 5:50 PM

So glad to hear it, thanks for addressing my concern! Definitely buying the book now, yay! 😀

Erika Nicole Kendall July 18, 2015 - 11:10 AM

Absolutely, and no problem! Thank you for your support! 🙂

Gina G August 2, 2015 - 5:16 PM

keep up the great work and motivating others.
it is greatly appreciated.

Tatresa August 5, 2015 - 9:55 AM

I am wondering if I told you what I like to eat, can you put together a meal plan for me for the next 3-4 to get me started so that I can start to lose weight?
I am currently doing boot camp Mondays & Wednesdays, Zumba Tues., Thurs, & every other Sat. but my eating habits are poor because I don’t like to be in the kitchen or have to thin kabout what to cook becuase I am unsure of where to start.

How much would something like this cost?

I am losing a pound here and there but can’t stay on the right path, always falling off when I start to do really well.
Can you help me???

Erika Nicole Kendall August 6, 2015 - 3:56 PM

I most certainly do provide private consultations and plan creation – send me an e-mail and we can discuss what you need and how I can help!

Amanda August 8, 2015 - 4:19 AM

Hi. I live overseas with no access to an oven. Would I be able to use this guide if I only have a two eye stovetop and a microwave? If not, where can I find clean eating recipes for my tiny kitchen?

Erika Nicole Kendall August 10, 2015 - 10:47 AM

Hey, there! If there’s one thing I hate, it’s using my oven in the summertime. So, no, it’s not required at all. 🙂

In terms of tiny kitchen cooking, I’d check out thekitchn.com!

Blog Blueprint: Erika Nicole Kendall of A Black Girl’s Guide to Weight Lost | Brown Girl Friendly August 17, 2015 - 4:29 PM

[…] to get the truth out about living a healthy life, Erika is widely known for her annual 90-day #scalefreesummer Series. Since launching in 2009 Erika has been sharing her personal journey of weight loss, […]

Elaine HOward August 28, 2015 - 4:33 PM

After losing so much weight, did you have loose skin on your arms and belly. What did you do to get rid of it, because your after picture looks good

Lynne September 14, 2015 - 9:15 AM

Hi: I have been following this site for about 2 years. I am need to lose weight to remain healthy and just don’t know where to start. Can you recommend ways to start, with food and light exercise. I want to resume some of the things I used to love to do…dancing and intimacy with my love. Seems the heavier I get the harder it is.

Erika Nicole Kendall September 21, 2015 - 12:45 PM

There are recommendations all across the blog! Check out the recipe section, take a look at my weight loss story and see what info you can glean from there, check out the e-book here for tips and a training plan to help you get started, and if you have any more specific questions, send me an e-mail! 🙂

Ashley September 28, 2015 - 1:43 PM

Erika, a question…are the nutritional recommendations included in here in the form of recipes, and if so, how uh, “intricate” are they? I tend to have trouble with some plans because I’m a single person, so I don’t buy a lot of fresh/bulk stuff because it spoils before I finish it…and also I don’t have a lot of cooking time.

Erika Nicole Kendall September 30, 2015 - 6:58 PM

Send me an e-mail so I can better understand what you’re after!

Kim November 23, 2015 - 7:06 AM

Hi Erika,
I have Type 2 Diabetes. Is your plan diabetic friendly? I need to loos e about 30 pounds. Thanks!

Erika Nicole Kendall November 28, 2015 - 4:05 PM

I would say yes, but I also know that people who have a condition like diabetes need to pay extra-special attention to the details to ensure that this plan isn’t just okay for diabetics, but okay for THEM and the way THEY manage the disease for themselves. I’d say give it a shot and, if you have any issues with what you see in the plan, e-mail me on the side and we’ll work it out together.

Ezi May 27, 2016 - 12:08 AM

Hi there,

Two questions:
1. Are there meal plans in this guide
2. Is it possible to discuss customised plans with you directly?

I have a problem sticking to meal plans, but I need to get my eating habits on check. I actually exercise frequently, but I’m not seeing results and the whole process has become a huge stressor for me. I need a way to start over, be organised, and feel more positive about it

Erika Nicole Kendall June 1, 2016 - 12:02 PM

There are meals plans in the second edition, available here: https://blackgirlsguidetoweightloss.com/scale-free-winter-2016/

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