Day 38 of 40 Day Challenge!!!

Day 38!

WOW!  Our challenge is coming to a close.  I have enjoyed getting to know all of you and facilitating this challenge for you.  I hope you have learned some things and that you continue on your path to wellness.  There will be good days and bad days.  Don’t worry about it.  Do your best and keep learning and growing in your knowledge of nutrition, health and wellness. Remember that we will continue our program on February 27!  Registration is now OPEN!  If you need more support and accountability, we will be here for you:)))  Register here….\”Spring Clean your Life\”

 

1. Wednesday!  Upper body and abs!!!  Start off with a good stretch and then do some high impact cardio!  Burn that fat baby!!!  Get your weights and pump some iron.  Don’t worry about bulking up.  Use low weights and lots of reps.

Upper Body Workout

 

2. Food- I hope you guys survived Valentine’s Day with flying colors:)))  I made gluten free cake pops and a vegan cake.  WOW!!!  It was AMAZING:)))  I actually like clean treats better than the processed, sugary, treats.  Let’s get back on the CLEAN eating wagon and be mindful of your portions.  Keep logging your food and plan ahead!

 

 

 

3. Mantra for the day:  Enjoy your journey!!!

 

Love you guys and I’m rooting for you!!!

Day 37 of 40 Day Challenge!!!

Day 37

 
Happy Valentine’s Day!!!  We weigh in and measure on Friday so be mindful of that as you celebrate today!  I know that this can be an emotional day for some of us.  Remember that food is connected to triggers and feelings sometimes.  Keep a journal or even your smart phone and jot down what you’re feeling.  Sometimes looking at it in black and white can help get it out.  It’s ok to feel.  Cry, laugh, be angry, etc…the beauty of being in the moment is being able to feel.  This is what makes us human and proves that our heart is beating.  Love you guys!!!

 

 

 
1.  Tuesday- Cardio and some strength training.  Have fun!!!
(Check out the videos on the exclusive page)

2.  Food- If you plan on having some treats today in honor of Valentine’s day be sure to be mindful and connected.  We get in trouble when we eat mindlessly.  When I’m in social situations, it’s really hard for me to be mindful because I just want to hang out and munch.  Most of the time, I do not even realize that I’m eating so much.  Especially those little yummy appetizers.  They add up quickly!!!  Go in with a plan so you will be successful.  I already made a gluten free cake and vegan cakes for our school party tomorrow.  If I must have a treat, I will stay close to that!

Check out these beautiful vegan cakes.  My amazingly, talented, fabulous sister Karen’s recipe!!!  If you’re nice, I might give you the recipe:)))

 

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.  My goal is to eat about 80-90% clean.  It’s unrealistic for me to have a goal of 100% clean right now in my life.  I have three young kids, we are very social and we love to eat.  There will be times where I will give myself permission to eat whatever I want but I know that that’s a small percentage of my life.  Know what you want your life to look like.  I used to eat out at least three times a week because we were too busy or just too tired to cook.  I’m happy to say that I consistently make meals at home about 95% of the time.  Eating out is a luxury now instead of a necessity.  Eating out takes work now because I have to research the menu, and if I’m going to pay 20 bucks for a salad, I might as well make my own! :)

 

 

 

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

****FYI- We will be opening up registration for the March session starting on Feb. 17th! If you want to continue with the program, we will combine with the first group and all the new sign ups!  We’re just gonna have a big party:)))  Our first session has lost over 200 pounds!!!  So, if you want to join the next session, you will be able to meet these incredible women and get more inspiration from people who are in the same battle with you.  There will be an alumni discount of $25.00 if you sign up with a new friend or family member.  So, spread the word:)  We are going to revolutionize what it really means to be fit, healthy, and beautiful!!!
Spring Clean you Life Challenge!

XOXO,
Judy

Day 36 of 40 Day Challenge!!!

Day 36

I can’t believe we are four days away from finishing our first challenge!  It has been such an amazing experience and I am so proud of you guys!  I love seeing you accomplish your goals and really believe that you can change your bad habits and really enjoy exercising:)  It’s been such a joy to be alongside with you and being your biggest fan.  I hope you are taking a moment to really thank yourself for working hard, doing the work and making life changing decisions for your health and wellness.

1. Monday- Cardio and leg & booty day!!!  (exercises on the exclusive page)  Work to your max today.  No letting up.  JUST DO IT!!!

2. Food- Keep eating clean!!!  I think something was in the air this weekend because a few of us, myself included, fell off the wagon and gave in to eating sweet treats.  Maybe it’s because Valentine’s is right around the corner.  Anyway, no excuses!  Today is a new day and a new opportunity to make the right choices.  Here’s some great tips on what to do after having a binge…

 

 

 

3.  Mantra for the day:  You are enough!

I love this.  You need to be reminded that YOU ARE ENOUGH!!!  Gaining or losing weight does not define you.  You have to accept who you are and love who you are no matter what.  Losing the extra weight may make you feel better, more confident, lighter, healthier, and stronger  but,  just because you may not be there yet doesn’t mean that you are bad, fat, ugly, or whatever lies you tell yourself.  You are amazing now and you will be amazing when you lose the extra weight.  Let’s not get it twisted and think something magical will happen when you see your goal weight on the scale.  You will still be the same person.  Learn to love yourself regardless what the scale says.  The weight loss is just a bonus for transforming your life.  Be content and at peace with who you are because you are brave, beautiful, heroic, and a fantastic human being!!!

Day 35 of 40 Day Challenge!!!

Day 35

 

One of the coolest things about this challenge is being able to learn about how strong we are when we put our minds to it.  We need accountability, structure and encouragement to succeed.  I hope you are feeling victorious and that even though you may not be exactly where you want to be, you’ve come a long way baby!!!

 

1. Sunday!- Rest day.  This is a very important part of the program.  We should be taking some time daily to meditate and take a moment for ourselves.  You have to give yourself permission to be still and quiet.  As we discipline our bodies, let’s discipline our minds as well…Let’s not do, just be….and breathe:)

 

2.  Food- Do you like farmers markets?  I love them!  Remember that when you shop for fruit and vegetables, the uglier it is the better.  We have been conditioned to only get the best and perfect produce.  Tomatoes are not all supposed to look exactly alike.  All colors should not be the same shade of red.  The more perfect the product, the higher chance that the produce has been genetically modified.  I bought strawberries from the farmers market and it was so ugly!  All different shapes and sizes but the sweetness was unbelievable!  So, don’t judge a fruit by it’s cover:)))

Try to buy these organic as much as possible!

 

 

 

3. Mantra for the day: Be comfortable in your own skin

Being comfortable means that you are aware of where you’re at in life and you accept it.  You have learned how to be content.  You are grateful and in touch with all your imperfections but love yourself anyway.  There’s nothing cooler than seeing a woman who oozes confidence.  It’s so attractive.  It doesn’t matter what size, shape, or color you are…you can be confident and you can be a great ray of light in a world where we are surrounded by insecure women who all want to look alike, dress, alike, and have the same bodies.  I’m sorry but we were not all created to look alike.  Just like tomatoes are not supposed to look alike:) LOL!  Embrace who you are..curves and all!  You are GORGEOUS!!!  Own it!!!  Remember that people see how you see yourself.

 

 

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

Day 34 of 40 Day Challenge!!!

Day 34

Hi there!  I hope you are having a fabulous day and ready to have an active, fun, and enjoyable day!  Let’s really push through the last six days.  No excuses.  Make it happen!!!  You can totally do it:)))

 

1. Saturday!  Make this a fun day of activity with your loved ones.  Enjoy one another while enjoying the outdoors.  Make sure you let us know what you did on our exclusive page:)

 

 

 

 

2. Food- Make sure you plan out your meals on the weekends.  This is the time that we can be careless and mindless about our diet.  Eat often and eat healthy, whole foods that will fuel your body to work at its optimum level.  Remember you are an elite athlete.  You have an incredible vessel.  It is a loaner so take good care of it:)

 

 

3. Mantra for the day:  NO EXCUSES!

 

Day 33 of 40 Day Challenge!!!

Day 33

 

Counting down!  Seven days left until we are officially done with our challenge.  I know that it wasn’t always easy.  There were days where we wanted to throw in the towel, but you did it!!!!  We’re almost there.  How are you going to be different after this challenge?  I want you to be so annoyed with me that when you decide to pick up that cookie, burger, or ice cream you hear my voice in your head:)  LOL!  Seriously, I hope you keep up all the new habits you have developed and continue to grow in your journey.

 

1. Friday- Start with a great stretch and do some cardio.  Check out this list of the most effective cardio workouts.  Are any of your favorites on here?

After you get all warmed up get going on some planks.  Planks are a great core strengthening exercise.  Make sure you engage your core to protect your lower back.  Start with 10 second intervals and work your way up.  Side planks are fun too!  Dip your hips on each side to add some dynamics to your work out.  (check the exclusive page for plank tutorials)

 

2.  Food- It’s all about the portions.  It’s amazing when you start reading labels how out of whack we can get when it comes to portions.  We have become so used to portions from restaurants that we automatically think that it’s normal to eat a 1700 calorie meal!  Here’s a great chart.  It helps to get a visual.  It’s a little discouraging because when you look at it you’ll ask, “Is that it!?!?”  But once you re-train your body to the proper portions, it will adjust.  You just have to persevere for the first week or so.

 

3. Mantra for the day: 

I love this because this describes our program.  We are learning tools that will help equip us for the rest of our lives.  Gone are the days when workout real hard for a couple of weeks to look good for your reunion or wedding.  The older we get, the harder it gets to pull that off!  So, we learn how to do it the right way and the long way.  I’m so proud of you guys for sticking to it.  Remember, it’s a marathon, not a sprint!!!

 

 

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

Day 32 of 40 Day Challenge!!!

Day 32

Checking in! I’m having a great day so far and I hope you are to.  I worked out so hard on Monday that I’m still hobbling:)  I realized that I’m trying to lose the last few pounds but it’s been extremely difficult.  I love and need this group because it forces me to practice what I preach and to not fall back on old habits out of frustration and feeling like I’m a failure. I’m healthy and happy the way I am.  The last few pounds are “vanity” pounds and I need to be surrendered to where my body decides to rest.  I’m grateful that I can be strong!  It’s also a great reminder to myself that many women I admire and am inspired by have gotten their physique in not so healthy ways.  I just heard of someone who I always thought was the prettiest and skinniest girl from my class and she recently revealed that she struggled with eating disorders and drugs to keep her weight off.  I have to remember that every journey has a story.  I need to focus on mine and what I have control over.

1. Today is yoga day.  Enjoy a day of stretching and building strength.  I want to look like this in my old age:))) LOL!



2. Food- Let’s finish strong ladies.  Let’s really eat clean for the remainder of the challenge to get the maximum results!  We can do this!  Cut out excess sugar, stick to water, eat loads of greens and try to eat organic as much as possible.  Deal??? :)

 

3. Mantra for the day:

We are getting close to the finish line.  Keep your eye on the goal!!!

 

Love you guys and I’m rooting for you:)))

Day 31 of 40 Day Challenge!!!

Day 31

 

I am so filled with gratitude to be on this journey with you guys.  I am learning so much about myself during this process.  Always keep your eyes open because there’s always so much to learn.  I have so much respect for you and your commitment to be fit and healthy.  This is not easy.  We have to go against the grain to make the right choices sometimes.  Thank you for inspiring me.

 

1. Wednesday- DON’T Forget to HIIT the CARDIO!!! High Intensity Interval Training (HIIT) is a form of short, intense cardiovascular exercise emphasizing quality not quantity and just may be the missing ingredient to supercharge your weight loss. It is composed of a series of intense, all-out bursts of activity lasting 10-60 seconds followed by brief, moderate to low intensity recovery periods lasting anywhere from 50 percent to 300 percent of high intensity work time. The sequence is then repeated for approximately 4-20 minutes depending on your objective and performed two to three times per week. The benefits of this type training are directly related to a high level of intense activity packed into a small window of time in turn forcing your body to spend the rest of the day expending additional energy to recover. This is commonly referred to as EPOC (excess post-exercise oxygen consumption). That simply means you’ll consume a greater amount of oxygen recovering from this type training than if you’d just performed a traditional boring, steady paced cardio workout. Instead, you’ll spend less time in the gym, accelerate your metabolism, burn more fat, improve your endurance and of course boost your weight loss potential. The training intensity and duration of HIIT is determined by the individuals current fitness level and specific goals as it would with any other form of exercise.-David Buer- Trainer

 

2.  Food- I am so proud of you guys and your food choices.  I keep hearing about all your victory stories.  We live in a place where your every craving can be met.  If you have an urge for something you can pretty much go out and get it fulfilled. Practicing self-control teaches us that just because we want something doesn’t mean that we have to stop everything to get it.  I’m not saying you have to deprive yourself.  You can definitely have a treat here and there but when it becomes a habit of eating and drinking unhealthy options, it takes so much to un-do.  Plan your cheats. I already know that this year I will go to Roscoes Chicken and Waffles,  have pizza, ice cream, and a lava cake:) Not all at once of course! LOL! Enjoy!  What’s your favorite cheat?

 

 

 

3. Mantra for the day:

 

I LOVE this.  Remind yourself daily that you CAN!!!  In our household we are not allowed to say bad words.  CAN’T is a bad word in our house.  We are not allowed to say it.  I encourage you to take it off of your vocabulary list.  You CAN:))))  and You WILL:)))

 

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

Day 30 of 40 Day Challenge!!!

Day 30

 

I can’t believe a month has flown by!  Look at what you have accomplished in the last 30 days???  Remember that the habits you have developed have taken way longer than 30 days to create so be patient with yourself.  Embrace the progress you’ve made and remember that you have come such a long way.

 

 

1. Tuesday- Today is cardio day and strength training.  Try interval training, sprint training, tabata training, HIIT, cross fit, Zumba, Tae bo, etc….there are so many awesome forms of cardio.  Try a new one and sweat it out:))))

 

 

 

2.  Food- 10 Commandments of Weightloss!

 

 

3. Mantra for the day: Focus on abundance not scarcity!

This is a great tip not just for food but in life.  If we look at life with the lens of scarcity, we will always be insecure and look at life as though we don’t have enough.  If we look at life with eyes of abundance, we will look at life with everything overflowing.  There is enough!  There is plenty!  Look at life from the lens of faith and positivity not fear and pessimism.  As we change our habits we have to look at all the ways we can eat healthy and all the creative ways to work out.  Don’t focus on all the foods you had to give up.  Life is better when you are healthier.  Love your changes.  Don’t look back.  Keep moving forward and enjoy your journey!

 

 

 

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

Day 29 of 40 Day Challenge!!!

Day 29
You survived Superbowl Sunday!  And if you didn’t, shake it off and move on.  Remember,  “Champions have a short memory!”

 

1.  Monday- Today we work the lower body!  Start with a good stretch and some cardio for the first thirty minutes.  (Check out the videos on the exclusive page)  Remember to modify and to listen to your body.

 

2.  Part of ensuring the victory is being a student of your body.  Know your numbers.  Know what type of foods help you.  There is not a one size fit all fitness program.  What I love about our program is that we are taking control of our own bodies and learning the best way to take care of it.  Calculate your numbers to see what your BMR is and how many calories you need to be consuming.  In order to lose weight, you need to eat more!  Eat smaller meals that are rich in nutrients every three hours!  No starving yourself:))))

BMR/BMI Calculator

 

 

3.  Mantra for the day:

 

 

You have the power to choose how your day is going to be. Don’t make excuses.  Take responsibility.  Dig deep and let’s finish strong!!!

Love you guys!  I’m rooting for you:)