Day 22 of Spring Clean 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 make lasting 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!!!

Check out this awesome meal I made for my family.  Super easy and clean!!!
Ginger Soy Cod from Trader Joes -I cooked in in a tiny bit of coconut oil
Brussel sprouts and asparagus- Just sauteed it lightly with olive oil and salt
Sweet potato- Microwaved it and added a touch of butter and salt
That’s it!!!

 

 

3. Mantra for the day:  Make the investment!!!

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 Spring Clean Challenge!!!

Day 21

I wanted to remind us what this program is all about.  We are trying to balance mind, body and spirit.  We are trying to juggle relationships, careers, laundry, 2am feedings, taking care of kids, husbands, room mates, school, studies, etc….We are trying to figure out how to eat well and feed our loved ones a better diet.  We’re trying to exercise and get fit and feel strong.  Sometimes, when we look at pictures and media we can tend to have an unrealistic expectation of what our progress should look like.  Just to remind you, these models are super fit and have about a 12 to 18 body fat percentage not to mention the best lighting and the magic of photoshop.  In order to have that, it takes a lot of work and dieting.  This program is not for that.  So don’t beat yourself up if you don’t have a six pack yet.  Aim for feeling stronger and healthier.  XOXO:)))

 

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- Food is not the enemy. Food is not bad. There’s nothing wrong with indulging here and there.  The more you deprive your body, the more you’ll be likely to binge.  Give yourself a cheat day.  You’ve worked hard for it so don’t fret if you have something that isn’t normally on your diet.  In our program, we try to get you to eat without the guilt.  The mental part of this program is the hardest because we have to retrain and reprogram our though patterns.  It’s OK!  Enjoy life!  Live a little!!!  But don’t do it everyday and don’t do it in excess.  More importantly, don’t beat yourself up and get down about it all week!!!  OK, I’m going to have a cookie now:)))

 

3. Mantra for the day:  Embrace your battle scars!

Do you have an unrealistic view of what your body is supposed to look like?  Especially after having children, our bodies change.  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 Spring Clean Challenge!!!

Day 20

We have fifteen days left!!!  I’m so proud of you guys! All the hard work and dedication is paying off.  Don’t look at 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 today.  My sister Karen is in town and will be teaching an impromptu Zumba class and will be sure to burn lots of calories:)  Whatever you decide to do today, make sure it’s fun!  Enjoy:)))

Start them off young;))))

 

 

2.  Food- Super food of the day!!  EGGS!

 

 

 

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.

 

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

Please ‘like’ us on Facebook…..Please click here:))))

Day 19 of Spring Clean Challenge!!!

Day 19

 

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.  Friday- Stretch, Cardio and CORE!!!

I love planks!  We do variations of planks in my classes.  I promised to do planks for 600 seconds if my Facebook page reached 600 ‘likes’!!!  I guess I should have checked my math skills because that’s a 10 minute plank!!!  Yikes!  OK, please go and like our page and once I reach 600 I will attempt it:)))  Please click here and ‘like’ us:)))

 

 

2.  Food- Super food of the day!  Butternut Squash:)))

 

 

 

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 18 of Spring Clean Challenge!!!

Day 18!

Wow guys!  We are here at the midpoint.  We are going to weigh in today and I know that may bring up feelings of trepidation.  Some of you are elated because you have been weighing in everyday and you can’t wait to shout from the rooftops how much weight you have lost.  No matter what end of the spectrum you are in, remember that YOU are not a number.  The number does not define you.  Be happy no matter what:)))

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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- OK..So I just wanted to remind you guys that losing one pound is a huge accomplishment.  When you eat clean and workout consistently, you will see results.  It’s not magic.  It’s work.  You have to be willing to make the sacrifices to see the results.  Go on to myfitnesspal.com and enter your meals.  You will be amazed at how much it all adds up when we graze all day.  So if you’re serious, then you have to be disciplined.  If not, then you will continue to get the same results by doing the same things.  It’s up to you!  You have the power to change it if you really want it!

 

 

 

 

 

 

 

 

 

 

This is FIVE pounds of fat!!!  WOW!  I want to know how many of these we have lost as a group!!!  I can’t wait to find out:)))

 

 

 

3.  Mantra of the Day:  Surrender
One of the biggest lessons I learned practicing yoga is that you have to surrender.  When you are doing poses you cannot do, you are forced to surrender.  You cannot cheat or muscle your way into a pose.  You either have it or you don’t.  The beautiful thing is that you have to accept it and surrender.  No matter where you are today, accept it and surrender.  The more you fight it, the harder it is.  I know that a lot of us are going to have feelings today after our weigh in.  Remember that there are other measures of growth and strength other than the scale.  If you are growing in your self love, acceptance, patience, and determination then that is GROWTH and more AWESOME than any number on the scale:)))  Believe it!

 

 

 

 

 

 

 

 

We’re not in a hurry.  It’s a marathon not a sprint!!!

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

 

Day 17 of Spring Clean 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 Spring Clean Challenge!!!

Day 16!

Man, this time change is kicking my butt!  I need my hour back!  Wahhh!!!  OK…I’m done whining.  I hope you guys are doing well and staying strong.  One day at a time.  Remember, it’s a marathon not a sprint!  I’m so proud of you guys! I can’t believe we’re halfway there!!!

 

1. Tuesday- Cardio Day!  Question of the day.
Question:  “What is the best workout?”
Answer:  “The one that you will do!”  Seriously, not everyone is going to benefit from one specific workout.  You have to find the workout that you WANT to do.  What inspires you?  What is fun?  What challenges you and motivates you?  There are workouts that I absolutely love and I want everyone to do it because I LOVE it so much!  For instance, Yoga!  I love yoga and I bring friends to classes all the time.  I have some friends that loved it and some that hated it with a passion.  It’s OK.  Keep trying and you will find the workout that will be your passion.  Let me know what your favorite workout is:)

2. Food-  Super food of the day! – Green Smoothies:)
Ever since I saw the documentary, “Fat, Sick and Nearly Dead” I have been drinking my greens.  I have consumed more fruits and vegetables in the last six months than I have in the last three years!  I’m not exaggerating.  I also have my husband drinking my green potion.  That makes me so happy because I know he’s getting his nutrients and vitamins.  He’s also lost ten pounds just adding one shake to his diet.

Here’s my green smoothie recipe: (in a blender)
ice
1/4 cup blueberries
1/4 cup strawberries
1 banana
1 cup spinach
1 cup kale
1 cup almond milk
water to thicken or thin
one scoop of vanilla protein powder -(optional)
It’s soooooo good!  This makes about three 16oz servings.

Check out these other ‘green’ juice recipes….

 

3. Mantra for the Day:  Look for Progress, not Perfection!!!
So many times we have an unrealistic view of what we want our fitness goals to be.  We work out really hard for two weeks and wonder why we’re not on the cover of the new Sports Illustrated magazine! LOL! Seriously, it takes time to make a lifestyle change.  What I love about this program is that we are teaching people lifestyle habits that they can use forever.  This is not a quick fix to get in your dress kind of diet.  The measure of progress goes beyond the scale.  How are you feeling?  Do your clothes feel better?  Can you run, bike, walk, workout longer? Are you feeling stronger?  Are you making better choices?  Let’s measure the things that are important.  How’s your heart?  Are you kind?  Are you patient?  Do you have self control?  These virtues are so much more important than having a six pack!  Keep on going.  Keep making progress everyday.  Before you know it, you will be at your healthy goal weight !!!

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

Day 15 of Spring Clean Challenge!!!

Day 15

Mama said there would be days like this…. “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.  Remember the goals we wrote 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.:)))  Remember, in order to achieve our goals, we must work hard!!!

 

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:))) Beast mode needs to be ON!!! :) There will be beginner, intermediate and advanced exercises.  Stretch your body and breathe!

 

2.  Food- Super food of the day!!!  Kale!!!
I put kale in my smoothies every morning.  Kale is amazing with salads and pasta.  Try baking it in the oven and make kale chips.  Here’s some recipes…enjoy!  Don’t be scared, it’s really good!!!  Read here for the amazing benefits of kale…..Why kale is good for you!

 

 

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 Spring Clean Challenge!!!

Wow!  It’s only been two weeks yet it feels so much longer.  Keep working hard and take it one day at a time.  Forget what is behind and press on towards what is ahead.  It doesn’t matter if you feel like you are seeing great results or if you feel stuck, today is a new day!

 

1. Sunday- Today is our rest day.  This is an important day to relax, rejuvenate, replenish and reboot your system!  Listen to your body.  Let it rest.   Take this time to prep and plan for the following week.  Enjoy!!!

 

Ok…if you can’t actually get away to a place like this…close your eyes and imagine it:)

 

 

 

 

2. Food- Super food of the day!  Spinach!!!
Use it in your shakes, soups, salads, and just about anything.  Consume lots of leafy greens!

 

 

3.  Mantra of the Day!  Respect your body!
How you treat yourself is a direct reflection of how you feel about yourself.  When you treat something with respect and value, you show the world how much you love it.  When you neglect, abuse, and don’t take care of yourself, it shows.  Today, make a decision to respect your body.  Give yourself permission to take care of it.  It is not selfish.  When you take care of yourself, you will be that much better for those around you.  Eat right, exercise, sleep well, drink water, and treat others with kindness.  It really does change you.  When you focus on your health, your strength, your determination, your love, you will be amazed at how those areas will blossom in your life.  Replace the negative tapes.  Love yourself and know that you are worth it!!!

 

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

Day 13 of Spring Clean Challenge!!!

Day 13

It’s Day 13!!!  I am so excited about all the things I’m learning during this challenge.  I remember doing this a while back, I kept a food journal, worked out hard, measured my food and I was able to see great results.  I realized that just because I did it once doesn’t mean that I had arrived and that it was all good.  Once I stopped intentionally being pro-active with my food choices and portion control it was very easy to go back to my old ways. When we let up and lower our guards, it’s very easy to slip up and go to our old ways.  So, with that….don’t be annoyed or frustrated with the amount of time and energy you devote to this.  In order to have success you need to be on your toes and not let up.  Sorry..I wish I could tell you there was an easier way but anything that is worth it is going to be a challenge.  Once this becomes part of your rhythm, it will become easier and even enjoyable!  :)

 

1.  Saturday-  Fun day for the whole family.  Go for a walk, run, hike, bike ride, skate, etc…whatever it is, incorporate the whole family or friends in your workout.  This is a great time to build memories and teach your kids by modeling a healthy, active lifestyle.  I’m so encouraged that some of you on the team have started working out with your spouses!  That is awesome!!!  We’ve been riding our bikes as a family.  It’s been so awesome!!!

(This is not our family but I just love this shot!):)

 

2.  Food- Great job on eating clean and replacing the bad habits with good ones!  Don’t you just love how much better you are feeling?  A good number of you have lost weight on this journey.  Please do not get discouraged and depressed if you’re not where you want to be.  This is a lifestyle change.  You didn’t gain it overnight, you won’t lose it overnight either.  Do not obsess with the number on the scale.  The goal is to feel better, eat healthier, and live longer!!!  Fitting in your jeans and looking good at the beach is just the icing on top!

LOL!  We’ve all felt this way about diets…DO NOT DIET!  Make this a way of life.  There are so many delicious healthy recipes now.  Enjoy!!!

 

 

3. Mantra for the day:  I am mentally tough!

You are mentally tough!!!  The battle starts in your mind.  If you doubt and give up mentally, then you are out of the game.  Start to believe that you are strong and that you are finisher!  Don’t be weak and be a quitter!  You don’t have to finish pretty, or perfectly, or gracefully, JUST FINISH!!!  This journey is an exercise in character.  Look at all the things you have overcome in your life up until this point.  This is just one area that you will be able to look back on and say, YES..I FINISHED!!!  You can and you will.  I believe in you! You ROCK!!!

 

 

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