Day 23 of 40 Day Challenge!!!

Day 23

There will be days when you are dragging your feet and you just can’t seem to get motivated.  You just want to stay in bed and sleep or go on a carb or sugar binge.  Really listen to your body.  Sometimes, when we feel like that, it’s usually because we don’t want to deal.  Dealing requires feeling.  Especially dealing with unpleasant topics such as finances, relationships, illness, divorce, etc…It’s sometimes easier to check out.  Don’t do it.  It is a blessing to be able to be fully alive and fully present.  Even when times are tough, it’s a reminder that your heart is beating.  You will never be able to experience pure joy if you don’t experience pain.  It’s a full package!  Remember that if you are going through a hard time, “This too shall pass!”

 

1.  Tuesday- Cardio for 50 minutes and 10 minutes of some quick strength training exercises.  It doesn’t have to take a lot of time but it must be fully effective and using 100% of your effort.  You can do it!!!  (Check the exclusive page for workouts.)

 

2.  Food- I’ll be sending a new recipe list.  Take the time to meal plan and go to the grocery store only once a week.  Be prepared and have healthy snacks on hand.  I love trying new things and we are very fortunate to have so much information readily available to us.  Reminder that just because you buy something at Trader Joe’s or Whole Foods doesn’t mean it’s healthy for you.  Healthy treats are still high in sugar and should be eaten in moderation.

 

3. Mantra for the day:  The only way to fail is to quit trying!

Failing is not an option.  You can totally live a healthy life where you feel great about the choices you make.  Will you be perfect???  NO!!!  Will you fall??? YES!!!  But, we cannot give up.  It will be hard no matter what.  You might as well be striving towards your health goal.  If you quit, it will be that much harder to start again.  A lot of my clients have to get over the hump of thinking they’re going to fail.  They are afraid to make the commitment, effort, and investment because they think, “I did that before and it didn’t work…why bother.”  Well, even if that is true, you should do it anyway.  It’s little baby steps everyday that will help you accomplish your goal.  Don’t look at the past.  Just keep going forward.  You owe it to yourself, your loved ones and the people around you to be the best you can be.  Take it one day at a time and make better choices each time.  If you fall, quickly get back up!  “Champions have a short memory!”

 

 

Have a beautiful day! I love you guys and I’m rooting for you:)

Day 22 of 40 Day Challenge!!!

Day 22

 

It’s Monday and I hope you are ready to go after it this week!!!  We are going to work hard and be determined to finish strong.  This next week will be the turning point for you.  This week will determine if you’re serious and ready to really make changes or if this is just going to be a fad for you.  How disappointing to go through all this hard work and come this far only to quit and go back to the way you were before.  You have to choose to endure the pain of change and not want to go backwards.  I believe in you guys!!!  You can do this:)

 

 

1.  Monday- Cardio for 30 minutes and lower body exercises for 30 minutes.  I want you to be huffin’ and puffin’ during this workout!  If you still look pretty after your workout, you didn’t work out hard enough!!! LOL (check the exclusive page for workouts today)

 

 

2.  Food- Lets not make food our master.  You be in control of what goes in your body.  Stay connected, mindful, engaged and present.  Really make the effort to be in the moment and not let excuses get the best of you.  Plan, plan, plan!!!  I will make my brown rice, gluten free pasta, prep my vegetables for the week.  It takes some work but it will sure make my week easier!

 

 

3. Mantra for the day:  NO EXCUSES!!!

We are all given the same 24 hours in the day.  How are you using it.  Just like we need to be fully present to live in the moment and intentional about our food choices, we need to do the same with our time management.  You will be busy!  We’re all busy!  Make your health and fitness a priority.  Its non-negotiable.  If you wait for perfect conditions, it will never happen.  It’s going to be inconvenient.  It will be too cold or too hot.  It will be too early or too late.  Whatever the excuses are, it’s time to STOP IT and make a decision!  Learn to multi-task.  Take your babies in the stroller and go for a walk, go for a walk with your spouse or friends.  Whatever it is, figure out what works for you and do it.  Remember EXCUSES doesn’t produce results..only ACTION produces results!!!  This is our week ladies!!!  Train hard and be disciplined this week!

 

Have a beautiful day! I love you guys and I’m rooting for you:)

Day 21 of 40 Day Challenge!!!

Day 21

 

How are you doing today?  I wanted to remind you that the only way we’re going to get to where we want to go is if we know where we’re at.  We’re going to measure and weigh the end of this week.  I want to encourage you to really stick to the plan.  It’s a moment by moment, day by day experience.  You can do it and we’re all going to rally behind each other to make it all the way to the end of this program!

 

1.  Sunday- R & R Day!  I hope you are really taking this time to restore and replenish your body.  Get plenty of sleep and rest up because next week we are going to work harder than you’ve ever worked before!!!

 

 

2.  Food- Remember that the choice is yours.  If you want to eat a piece of cake then eat it!  I don’t want to hear anyone complaining that they fell off the wagon.  It is not bad to eat cake.  It’s bad when we can’t control ourselves and we become victims to our appetite.  You can make a conscious decision to eat whatever you want as long as you know what the consequences are.  Be in control and do not let your belly dictate what you’re going to eat.
Knowledge is power.  Know what you’re eating.  It’s ok to indulge sometimes but it shouldn’t be your way of life.

 

3. Mantra for the day:  Surrender

Sometimes, we just have to quit hanging on and let go.  Some of us have an unrealistic view of what we want our bodies to look like.  Especially after having children, our bodies are just different.  It’s not better or worse, just different.  For some of us, it’s really hard to fathom that our forty year old body doesn’t resemble our twenty year old body.  Again, I blame the media for the unrealistic expectations it puts on women after kids.  Let us surrender and accept that our bodies have changed.  We have had the honor to house another human being in our bellies!  That’s quite traumatic.  Embrace your battle scars.  It’s a beautiful thing!  Even if you’ve never had kids, age does affect our bodies.  Maybe we’ve abused our bodies and haven’t taken great care of it.  It takes time to restore it.  The beauty is that your body will bounce back and be healthy and strong again. Work with what you have and make it the best body it can be.  You are beautiful!!!

 

 

Have a beautiful day! I love you guys and I’m rooting for you:)

Day 20 of 40 Day Challenge!!!

Day 20

We are at the halfway mark!  I’m so proud of you guys! All the hard work, dedication and commitment are paying off.  This is the time where we can tend to let up.  Don’t look back or to the side to see what everyone else is doing.  Keep your eye focused on the goal!

 

1.  Saturday- Family fun day!  Incorporate your friends and family for a fun activity!  We’re going out dancing tonight and will be sure to burn lots of calories:)  Whatever you decide to do today, make sure it’s fun!  Enjoy:)))

2.  Food- Weekends tend do be the hardest time to stay on track.  If you haven’t heard of myfitnesspal.com you have to sign up today!  Its FREE and so easy to use.  They have an app that you can use right on your phone.  It will track your calories, exercises and even scan food items to let you know if you are within your limits.  It’s a real handy tool.  Use it when you’re out at dinner.  You would be surprised at how much bigger the meal portions are at restaurants!  Some meals are 1500 calories per plate!!!  Hmmmm…and we wonder why there’s an obesity epidemic!

3. Mantra for the day: “We are what we repeatedly do. Excellence, therefore, is not an act, but a habit.”– Aristotle

This is such an awesome quote!  Our daily habits are what will bring us success.  I know that sometimes life can be a little boring, we can be sick of eating the same things or doing the same exercises but as you’re working little by little everyday you are inching your way closer to your goals.  You may not be where you want to be yet, but at least you’re not where you started!  Enjoy the journey.  Don’t get so impatient and freak out when you’re not seeing results.  Do the work daily and you will get there.

 

Have a beautiful day! I love you guys and I’m rooting for you:)

 

Day 19 of 40 Day Challenge!!!

Day 19

How’s your progress? Are you enjoying your new found energy? Isn’t it amazing how good you can feel with just diet and exercise? You don’t need pills or surgeries, just go back to the basics.  The more you consume good, clean, whole foods the more you will crave it!  Your body will also start rejecting all the yucky processed stuff.  Even though it still smells good and your mouth waters when you look at that cake or fast food burger, your body will pay for it.  Believe me!!!

 

1. Friday – Core Day!  This is such an important part of our body to work out.  If you work in an office and sit behind a desk, make sure you are getting up at least every half hour or so and move around.  So many people behind the desk are being diagnosed with diabetes.  They are not getting enough movement.  Consider sitting on a medicine ball so you can keep your belly engaged. Make sure you have a really good stretch before and after each workout.  We will have videos updated on the exclusive page.

 

2. Water, water, water!!! How’s your water intake going? Please make sure you’re getting enough water.  You should be drinking half your body weight in ounces.  Example if you way 200 pounds, you would drink 100 oz of water! Here’s another motivation to lose weight…less weight = less water:) Also if you drink one cup of coffee, replace it with 8 cups of water to hydrate you. Yes, one cup of coffee dehydrates. You can drink it but make sure you replace it.

 

3. Mantra- Control your Thoughts!!!

How many of us would never allow the garbage man to back his truck up and dump sewage, dirty diapers, old moldy food, trash, etc in our back yard? We would call the police and get our shotgun out of the closet!!!  Yet, when it comes to our minds, we entertain such negativity that it  just continues on instant re-play.  A lot of our emotional eating come from emotional triggers.  We remember that Susie in the third grade called us fat or Aunt Becky commented on how big your belly was, or ex-boyfriend said…(fill in the blank).  There are so many negative tapes that haunt us and the problem is that we listen to it!  We have the power to say “STOP”!!!  Replace the negativity with positive words.  If you can’t be kind to yourself then it will be hard for others to be kind to you.  I constantly surround myself with positive people who encourage and support me.  I listen to cd’s of my mentors, go to seminars, listen to lectures, read lots of books and I’m plugged in to my local church.  It is not easy or natural for me to be positive but I have to work hard to keep the positivity flowing.  Say “NO” to the voices in your head that want to criticize, condemn and be cruel to you.  Say “YES” to compliments, encouragement and kindness.  If you need a cheerleader join us at Bootcampbarre on Facebook!  We have an amazing community of people who love to encourage and speak life to one another:)))  You are amazing and beautiful!!!  Believe it!!!

Day 18 of 40 Day Challenge!!!

Day 18

 

I love that I get to share my journey with people. I am blown away by the openness and vulnerability of women I barely know. It really shows that this is a deep need we all have to be understood and to be validated. By being open we see that we are not alone. There is strength in numbers. Stand by your team…keep cheering each other on! Love you guys!

 

1.  Thursday- Stretch and do 1 hour of yoga today.  Enjoy and breathe…. There will be a few videos uploaded to our exclusive page.

 

2.  Food- Write out your meal plans and check to see how your fruit and vegetable servings are.  If you  are having a hard time consuming all your greens then either juice or blend them!  Check our exclusive page for great smoothie, juicing and blending recipes.

 

3. Mantra for the day:  Being vulnerable is not a weakness.

To be vulnerable is to be exposed.  To be stripped to our core is a humbling experience because we must deal with what’s left.  Food can be a great mask.  Extra weight or being underweight takes the focus off of what’s really going on inside.  When we start to deal and peel off layers then we have to come face to face with who we really are.  Take a moment to embrace that person.  Your authentic, vulnerable, amazing self is dying to come out.  Give her a chance to prove to you that she is strong and capable of dealing with what life has to offer.  You are stronger than you think you are.  Openness and honesty gives others the courage to do the same.  Share your heart and share your strength!!!

 

Have a beautiful day! I love you guys and I’m rooting for you:)

Day 17 of 40 Day Challenge!

Day 17

I mentioned before that this is a journey for all types of people.  Some of us are trying to lose 100 pounds and for others it just might be the last nagging ten pounds.  What I’ve realized is that it doesn’t matter what the amount is, it’s all mental!  My theory is that it’s 99% mental and 1% genetic.  You know those people that are naturally slender and can eat whatever they want?  Yeah those people!  I ain’t mad at ya but I’m talking to the people that actually have to work real hard to be fit and healthy:)  It starts in the mind.  Keep your mind tough and make no excuses!!!

 

1.  Wednesday- Stretch and do 30 min of solid cardio and 30 minutes of upper body work! There will be a few videos uploaded to our exclusive page.

 

2.  Food- Part of being successful in this program is to eat small meals throughout the day.  I eat about every three hours.  Remember to pack a snack always!  Nuts and fruit are great to keep in your purse in case of emergencies. Consider putting an emergency packet of protein bars and water in your car for those unexpected moments. It would be great to plan your day and pack your food so you are not tempted.  Remember. “If you fail to plan, you plan to fail!”

 

3. Mantra for the day: Forgiveness!

You may be asking, “What does forgiveness have to do with weight loss?”  Well, you would be surprised!  A lot of our issues stem from holding on to resentments, bitterness and hurts.  One of the way it manifests in our being is by self sabotaging and not being kind to ourselves.  It doesn’t make sense at all but I see it all the time.  Really forgive from your heart.  Forgiveness is for you not the other person.  You are basically allowing your heart and soul to be free of baggage and negativity.  Once you let all that stuff go, make sure you forgive yourself.  We can get so guilted out by our own bad decisions and we punish ourselves because we don’t think we deserve to be happy or have the life that we desire.  Empty yourself of the things that are hanging you up.  Underneath all that stuff is an amazing person waiting to come out!!!

Have a beautiful day! I love you guys and I’m rooting for you:)

Day 16 of 40 Day Challenge!!!

Day 16

Hello Team!

It’s been a real eye opening experience for me to be on this journey with you guys.  I am learning so much and I’m so inspired by how hard you guys are working.  Remember that we are in this together and we’re here to support each other.  We are designed to be in a community.  We are not islands and we’re not meant to do this alone.  Go on the exclusive page today and encourage someone you normally don’t talk to.

 

1.  Tuesday- Stretch and do 50 min of solid cardio and strength training. There will be a few videos uploaded to our exclusive page.

2.  Food- I’m really enjoying our new food plan this week.  Be adventurous and explore new tastes!  Keep up on your food journaling and being mindful.  Let’s focus on abundance instead of scarcity.  Its all about perspective. Instead of being focused on all the foods you CAN’T have focus on all the new foods you CAN have!!!  I am exploring so many new flavors and textures!  The best part is that it’s good for you.

3. Mantra for the day:  Be a learner.

*I have a business mentor.  I followed directions, I saw results.
*I have a Fitness/Nutrition mentor.  I followed directions, I saw results!
*I have a financial accountability group-  I followed directions, I saw results!
*I follow a mentor for parenting and marriage advice- I’ve been married 15 years and I still like him:)  My kids are AMAZING and they are doing great.
*I have a spiritual mentor- I feel closer to God and I’m committed to community and fellowship in my church.

The theme here is don’t be an island.  Don’t think that you can do it all on your own.  When you find someone that has what you want, be humble enough to ask them to help you, train you, teach you.  Know it alls are unattractive.  Be humble.  The goal is not perfection, it’s progress.  We’ll never reach perfection but we should strive to grow everyday.

“When you’re green you’re growing, when you’re ripe you’re rotten.”- Dani Johnson

 

Have a beautiful day! I love you guys and I’m rooting for you:)

Day 15 of 40 Day Challenge!!!

Day 15

There will be days when you will feel like, “I don’t want to do this anymore.  This is too hard.  This takes too much effort.”  In those moments, I want you to look at your goals.  The ones I had you write out in the beginning of the program.  I want you to ask yourself, “Are these goals still important to me?”  If the answer is “YES” then stop whining and complaining and keep going.:)))  If you decide that the goal is too much for you then go ahead and quit.  You have come this far….what are you going to do???

 

1.  Monday- Stretch and do 30 min of solid cardio and lower body work. There will be a few videos uploaded to our exclusive page.  I expect you to push yourself hard today.  I want sweat & tears!!!  DO IT:))) There will be beginner, intermediate and advanced exercises.  Stretch your body and breathe!

 

2.  Food- Clean, healthy food doesn’t have to be boring.  Since I’ve been on this journey with you guys, I have discovered so many new foods that are good for you and rich in flavor.  I hope that you are enjoying it as much as I am.  Be adventurous!  Try new ethnic foods, be courageous and just go for it!  In the last couple of weeks, I have tried Indian food, Thai, Mediterranean, Vegan, and many others.  Try something new this week and tell me about it:)  Oh, and did I mention the ‘clean’ treats are AMAZING!!!!  I am getting my sweet fix and it’s in the plan:)  Woo hoo!!!  (check the exclusive page for recipes)

 

 

3. Mantra for the day:  Quitting is the Enemy to Success!!!
If you even ‘think’ about quitting, then you have already quit.  It’s so easy to quit.  It takes so much more character and a strong will to persevere.  Dig deep in your soul and remind yourself that you are worth fighting for.  It’s not too hard, too difficult, too painful, too (fill in the blank)…You are worth it and you deserve to live the life you were designed to have.  Be proactive about your health and wellness…It’s the only one you have:)))

 

Have a beautiful day! I love you guys and I’m rooting for you:)

 

Day 14 of 40 Day Challenge!!!

Day 14

It’s only been two weeks since we started this series.  Is it just me or does it seem like a long two week???  When you are mindful and connected, time slows down a bit.  When you are mindless and just going a mile a minute, time just flies.

 

1.  Sunday- R & R Day!!!  Take this time to re-boot your system.  Let your muscles rest and replenish.  Enjoy your rest day!

 

2.  Food- Did you know that ‘clean’ treats also taste good???  I’m going to send you guys a  recipe for yummy treats today in honor of my b’day:)))

 

3.  Mantra for the Day!  Enjoy life!  This series isn’t about deprivation but it’s about balance.  It’s about enjoying the richness of life, food, family, etc…. Connect and love every moment.

 

Have a beautiful day! I love you guys and I’m rooting for you:)