Day 17 of 60 Day Challenge!!!

Day 17!

Wow!  This week has flown by!   I’m so excited because I just started the Insanity program and it is challenging!!!  I was sweating like a pig in my living room and enjoying every second.  I’m a little scared about the rest of the program.  It’s no joke!  I wanted to share my fit test so I can be accountable:)))

1. Switch Kicks- 111
2. Power Jacks- 63
3. Power Knees-85
4. Power Jumps-33
5. Globe Jumps- 13
6. Suicide Jumps-19
7. Push up Jacks-29
8. Low Plank Oblique-60
This was my first day and I will be testing again on Day 15.  I’ll keep you posted:)  This was done on one minute intervals and the program is done is three minute intervals!  Please pray for me!!!  I am totally Insane for doing this!!!

1) Thursday- Yoga Day!  Aside from my normal routine, I will be adding Insanity to the mix.  So, for everyone else stay on the program and do Yoga:)))  Or not…whatever you decide, do something that you enjoy:)))

 

2) Sugar Fact of the Day!  My detox is officially over!  Woo hoo!!!!  I did it and I feel fabulous!!!  I did have a little bit of fruit in my smoothie yesterday since I needed the extra carbs.  I am more convinced now that sugar is from the devil!!! LOL!  I don’t want to go back to the crappy sugar.  I’ll have fruit and maybe an occasional frozen yogurt but that’s it!  How about you?  Are you ready to take the Sugar Detox challenge???

 

3) Mantra for the Day- What’s your Transformation Story?

I’ve had my moments of being chubby and thin.  I am really excited because for the first time, I feel like all my cylinders are working together.  I am eating well and exercising at my peak performance.  In the past, I couldn’t get it together.  Either I worked out a ton and ate like crap or I ate really well and didn’t work out.  Also, my mental game was not on straight.  My motives were not pure and because I wasn’t obese, I didn’t really feel the urgency to get fit.  I knew my body well enough that if I needed to lose a few pounds I could.  Well, the yo-yo dieting took a toll on my body and now I struggle with thyroid issues, gluten sensitivity and sugar addiction.  I really have to be super careful and eat healthy because I HAVE to, not just because I WANT to.  I think the biggest thing I’ve learned so far on this journey, is to be yourself.  So much of my struggle came from looking at other women and comparing myself.  My standards we’re not realistic.  So I learned to be patient and OK with myself.  I had to surrender the idea that as a forty two mother of three I wasn’t going to look like a woman in her twenties.  I don’t mind it because I’m actually in way better shape now than I’ve ever been!  So, be patient.  Surrender your expectations and enjoy the journey.  It’s not going to be perfect everyday.  Be OK with it!

I’m on a 90 day Insanity Challenge to get ripped so stay tuned:)))
Love you guys and I’m rooting for you:))))  XOXO!!!

Day 16 of 60 Day Challenge!!!

Day 16!

Sorry I’m a little late today.  I hope you guys are doing well and staying on the program.  There will be good days and bad days.  Give yourself permission to not be perfect.  Everyday is a new day and we are here for you.  We support you and are rooting for you!
Even if it’s hard, don’t give up!!!

 

1) Wednesday!  Upper body day.  Do your push ups and planks today!  Check out this plank chart.  Work on those push ups and keep a chart to see your progress.

 

2) Sugar Facts: New guidelines for added sugars

Saturday, August 29, 2009 at 2:09 PM
  |  posted by Monica Reinagel, MS, LD/N

The American Heart Association has come out with new challenge: Limit added sugars to no more than 25g (about 6 tsp) per day for women and 36g a day for men.  Right now, we consume on average around three and a half times that much.

Where did they come up with the numbers?

The AHA reasons that “excessive consumption of added sugars is contributing to over-consumption of discretionary calories,” which, in turn, leads to obesity and increases heart disease risk.  Discretionary calories are the ones we eat just for the fun of it and not necessarily to meet our nutritional needs. The USDA dietary guidelines recommend that these discretionary calories should be limited to 10% of total calories. The AHA figures that added sugars should make up no more than half of the discretionary calorie allowance.

This new recommendation sets the bar on added sugars even lower than the “10% of calories” limit that was suggested a few years back by the World Health Organization.

True confessions

I have to be perfectly honest with you: I’d have to make some changes in my diet in order to limbo under the new 25g bar. I don’t drink soda, which is the primary source of added sugars for most Americans.  And I don’t eat a whole lot of processed foods.  But I do enjoy ice cream. I often bake muffins or make granola for breakfast. I have a square of chocolate after dinner most nights. It adds up quickly.

What counts as an added sugar?

Of course, it depends on what you count.  Most sources agree that naturally occurring sugars in fruit and dairy don’t count as added sugars.  I agree.

Many try to argue that “natural” sugars like honey or molasses also shouldn’t count, but I don’t see why.  Honey, molasses, maple syrup, agave syrup, refined white sugar, brown sugar, and organic cane sugar are all concentrated sources of sugar. Some are more refined than others, but the nutritional and metabolic impacts are similar.  In other words, I’m not off the hook simply because I make my granola with honey. It’s still a source of added sugar in my diet.

Adding it up

It’s fairly easy to keep track of the sugars that we add ourselves, whether at the table or in the mixing bowl. The real trick is keeping track of the sugars in processed foods. Check the ingredient lists for sugar and all its aliases (such as corn sweetener, corn syrup, dextrose, glucose, high fructose corn syrup, honey, maltose, malt syrup, molasses, sucrose, and syrup). The higher up these are in the list, and/or the more of them you see listed, the more sugar the food contains.

The nutrition facts label has a line for “total sugars” and you can use this to keep a tally, but keep in mind that this number includes the natural sugars in fruit and dairy as well as added sugar (honey, etc.).

For example, a container of fruited low-fat yogurt contains 47grams of sugars. However, a container of plain low-fat yogurt contains 17g of naturally-occurring sugar.  That means that the fruited yogurt has 30g of “added” sugars.  Oops…you’re already over the limit.

It’d be a bit trickier to sort out the natural versus added sugars in something like a store-bought oatmeal raisin cookie. But you get the idea.

So, how hard would it be for you to limit yourself to 25 grams of added sugar a day? How hard would it be if you also avoided artificial sweeteners?

3) Mantra for the Day: Form the Fitness Habit
A habit is formed by repetition.  The more you do something, the more it becomes a part of your life.  When you prioritize your fitness you will form healthy habits.  Making the right decisions daily will get you closer to your goals.  In the same way, when you make the wrong choices, you get into the habit of eating the wrong foods and not being active.  I used to be so unhealthy.  I LOVED junk food and hated exercise.  I would go in spurts but I would much rather be a couch potato and eat bon bons:)))  Now, I rarely miss a workout, I eat well and I’m happy:)  I had to get used to making the right choices every single day and before you knew it, I formed a healthy habit.  It didn’t happen overnight and it took time.  My health journey is a work in progress and is still evolving.  Be patient with yourself and enjoy the journey.

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

 

 

Day 15 of 60 Day Challenge!!!

Day 15!

How’s it going?  By now you should be enjoying the clean eating and the workouts.  Your body should be pretty adjusted and you are actually looking forward to your exercise routine.  Keep it going!  You will crave more of what you put in your body.  If you eat broccoli, you will crave broccoli!!!  I’m serious:)))

1) Tuesday- Choose a cardio workout that you will enjoy.  Get your heart rate up and your goal should be to get real sweaty:)))

 

2) Sugar Fact- Sugar raises insulin levels.
An influx of sugar into your body will have a fairly predictable result: Your blood sugar levels will zoom up.  Shortly after, your pancreas will release a bunch of insulin to help clear sugar from your blood into your cells. As blood sugar levels go down, insulin levels return to normal. But when you eat a lot of sugar, you’re constantly calling for insulin, and that can backfire in a couple of ways. Over time, it takes more and more insulin to get the job done. Eventually, your pancreas may just stop responding to the call. Congratulations, you’re now an insulin-dependent diabetic. And along the way, exposing your cells and organs to chronically high insulin levels accelerates the aging process.
From: Nutrition Diva

3) Mantra for the Day- Do It Wholeheartedly!
When you do something with your whole heart, you are engaged and focused.  It matters to you and you are all in!  When you do something half heartedly, it shows.  You’re not motivated, you lack passion and therefore you don’t see the results.  Today make the decision to give your health and fitness your whole heart!  Do not give in to excuses but just decide.  You can do this!!!  Don’t give up:))))

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

 

Day 14 of 60 Day Challenge!!!

Day 14!

Well, it’s Monday!!!  I hope you enjoyed your weekend and celebrated being a mom or having a mom:)  I had a busy weekend spending time with my daughter at a dance competition.  It was very challenging to eat clean.  There was junk food everywhere and a Starbucks in the hotel.  I wanted some sooooooo bad but I was good.  I didn’t give in and I feel stronger.  I rationalized it in my mind a thousand times to get off my detox but I didn’t!  Self control is a muscle, the more you use it, the stronger it gets!!! If you splurged a little this weekend, don’t worry.  We are going to work hard this week!!!

 

 

1) Monday! Lower Body Workout!!!  Go for the burn!!!

 

2) Sugar Facts: Sugar Promotes Glycation.  
Sugar molecules treat your body like a singles bar. Once they get into your bloodstream, they start looking around for things to hook up with, like attractive protein and fat molecules. The hook-up is known as “glycation” and like most hook-ups, the results aren’t pretty. These glycated molecules act like drunken sailors, careening around your body, breaking things and peeing where they shouldn’t. They produce toxic compounds called advanced glycation end products, or, AGEs. That is perhaps the most poetically-just acronym in biology, because AGEs essentially throw the aging process into fast-forward. And much of the damage done by AGEs is irreversible. If that doesn’t motivate you to walk away from the M&Ms, I don’t know what would.
By: Nutrition Diva

 

3) Mantra for the Day: CONSISTENCY!!!
You hear me say it all the time, “It’s a marathon, not a sprint!”  What we do everyday will determine our success.  Just take it one day at a time.  If you make the right choices daily, you will get closer to your goal.  Don’t give up!!!  So if you think a little cheat here and there is not going to matter, think again!  In the same way, if you think eating clean everyday is boring and tiring, it’s what’s going to get you to your goal!!!

 

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

Day 11, 12 & 13 of 60 Day Challenge!!!

Here’s the weekend recap!  I will be with my daughter for a dance competition all weekend.  We are very excited and will be away from the computer this weekend.  So, I wanted to check in with you guys and connect before I go off the grid:)))

My sugar detox is going well.  I did add a little bit of dressing and cranberries to my salad  but other than that, I’ve been squeaky clean!  I feel amazing and I’m not getting my afternoon meltdown anymore.  I feel energized all day and more clear and alert.  I have no cravings and I’m not hungry.  I’m eating plenty of other nutritious food that’s keeping my satisfied.  It’s really not that hard once you put your mind to it.  You can do anything you put your mind to!!!

 

1) Workout for Friday- Cardio and Core strengthening!
Saturday- Workout with your loved ones and enjoy outdoor activities together:)
Sunday- Rest and relaxation day!!!  Ahhhhhh….Enjoy:)  You deserve a break!

 

2) Sugar Facts- Sugar suppresses the release of human growth hormone. 
You know those ads in in-flight magazines that show a super-buff guy, who, thanks to a radical anti-aging program, looks about 50 even though he’s approaching 70? He’s most likely injecting himself with human growth hormone. Of course, he’s also watching his diet, spending a couple of hours a day in the gym, and using lots of self-tanner, but there’s no doubt that the hormone shots have a lot to do with his physique. Although the effects can be dramatic, hormone treatments are expensive and risky, so I don’t personally recommend this course of action. But if you want to slow down the aging process, you definitely want to do what you can to naturally enhance your body’s production of human growth hormone. Avoiding foods that are high in sugar is a good way to do that. Exercising, going longer between meals, and avoiding undue stress also help.
From- Nutrition Diva

3) Mantra for the Day- Success Begins in our Thoughts!!!
I truly believe that our success is determined by how we think.  Do you visualize your progress?  Do you imagine yourself wearing those jeans you’ve kept in the back of your closet since high school?  Do you imagine running with your kids without huffing and puffing?  Do you think about becoming a person who LOVES to work out and eat well?  If you flood your mind with thoughts of defeat and self pity, then I’m sorry to say that no diet or exercise plan is going to help you.  Your fitness success is 90% mental!!!  So, as you go about your weekend, really ponder on this.  Start changing your thought patterns.  Take a moment each day to imagine what you want your life to look like.  If you can dream it, you can live it!!!

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

Day 10 of 60 Day Challenge!!!

Day 10!

Wow!  That went fast!  Just remember, it took small steps of eating unhealthy and not exercising to get you where you are, it’s going to take small steps of eating well and exercising to get you where you want to be!  If you’re consistent and keep it up, you will be at your goal before you know it!

 

1) Thursday- Yoga Day!!!  Take this time to commit to your yoga practice.  Even if you don’t like yoga, do it just a little at a time.  Start with fifteen minutes and work your way up.  Yoga is an acquired taste!  You will learn to love it in due time:)))

 

 

2) Sugar Fact #2- Sugar promotes inflammation. Inflammation, which is part of the immune response, is not always a bad thing. But eating sugar foods can fuel excessive, inappropriate inflammation that serves no useful purpose and actually promotes aging and disease. Cutting back on sugary foods will help you avoid excess inflammation.

 

3) Mantra for the Day! FOCUS!
If we focus daily on what we are trying to accomplish, we will be successful.  If you start looking at all the things you have to give up or do then it’s easy to get overwhelmed!  Just start where you are and keep it simple.  Follow the food plan, exercise, and set you mind to do it everyday.  That’s it.  You can do this:)))

 

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

Day 9 of 60 Day Challenge!!!

Day 9!

Happy Humpday!!! How are you guys doing?  It’s important to educate yourself when it comes to your health.  We live in an amazing time where information is readily available at our fingertips!  Since I’m sharing my journey on my sugar detox, I will be posting some great facts on the effects of sugar.  Let me know how you’re doing with it!

 

  • Sugar suppresses the immune system. When you eat a big dose of sugar, like a bottle of Coke or a candy bar, you temporarily tamp down your immune system’s ability to respond to challenges. The effect lasts for several hours, so if you eat sweets several times a day, your immune system may be perpetually operating at a distinct disadvantage.
    Taken from Nutrition Diva!

 

1) Wednesday Workout!  Check this out!  Ready, Set, GO!!!

 

2) Mantra for the Day!  YOU DECIDE!
It’s up to you how your day is going to go.  Don’t blame other people or your circumstances.  You have the power to make the right choices today.  Take responsibility and don’t make excuses.  You WILL succeed once you start making the right choices every day, every moment, every breath!  You decide!!!

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

Day 8 of 60 Day Challenge!!!

Day 8!

Hi guys!  Well, this is day 4 of my sugar detox and I’m feeling great!  My headaches are totally gone and my cravings are gone too.  It’s pretty difficult because I’m also gluten free so I feel like my choices are very limited.  Making the decision is the hardest part, once my mind is made up to do something, there’s no stopping me:))))

 

1) Tuesday- Cardio Day!  Choose an activity that you truly enjoy and are passionate about.  Keep trying new things and I promise you will find something you will love!  Try running, jogging, dancing, hiking, biking, swimming, kick boxing, martial arts, power yoga, zumba, or even cleaning!!!  There are tons to choose from.  Let us know what you ended up doing:)))

 

2) Mantra for the Day! -Don’t Fear Change!
If you want to grow you must change.  If you want to stay the same, keep doing what you’re doing.   What are some things that you must change to see progress in your life?  You can’t have one foot in and one foot out.  You MUST be ALL IN to achieve your goals no matter what they are.  Let’s focus our mindset for the rest of the challenge and remind yourself daily WHY you are doing this.  What are your goals?  Keep them on the forefront of your mind.  Talk about it and be accountable. That’s the secret sauce:)  That’s why I love this group.  There’s no judgment and ego here.  We are here to help each other succeed.

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

Day 7 of 60 Day Challenge!!!

Day 7!

Hello there.  I am doing well on my sugar detox.  The headaches have subsided and my family is grateful that I’m not the cranky, crazy, woman running around the house anymore! LOL!  I am learning a lot about being self controlled and alert.  My pitfalls usually come when I mindlessly snack and eat.  I have to be very intentional about what goes in my mouth.  It helps not to have junk around in the house.  I’m feeling stronger and more empowered everyday.  Thanks for your support and encouragement.

 

1) Monday- Get your week started off right by working out hard today.  Start with a good stretch, get the heart rate up with some HIIT Training or Tabata training.  Focus on your lower body with lots of squats, lunges, and booty work!  Check these out and do them:)))

 

 

2) Mantra for the Day!- Character Counts
I wanted to share my struggles with you because I want to be transparent with you.  I am not going to ask you to do something that I’m not willing to do myself.  It was hard to be open and I really didn’t have to.  No one would ever know and it could have just been my little secret.  Well, the problem is that what you do when no one is looking is really who you are.  I had to face who I really was in order to change it.  I’m grateful for all the support and encouragement.  I know that this is an epidemic and unless we’re willing to really look at it, it won’t change.  Join me and detox your body from sugar.  I’m on day four and I feel great.  The first three days were brutal but you will get through it.  Persevere and gain support by visiting our facebook page.

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

Day 6 of 60 Day Challenge!!!

Day 6!

Thank you guys for all your support and encouragement.  It’s kind of scary to put your stuff out there but I think it’s good for me because I can be such a perfectionist.  I want to be authentic and real.  I know too many trainers and fitness gurus who don’t practice what they preach.  I don’t want to be like them.  You’re going to know my journey no matter how great or ugly it is.  I’m realizing that you can’t make anyone change.  It’s really up to each individual.  I feel like I hit my bottom.  I needed to get help and change this cycle.  It’s not like I binge on sugar everyday.  Actually, this is probably the longest stretch I have gone without binging.  Unfortunately, it has nothing to do with frequency or even the amount.  It’s a heart issue and dealing with that is way harder than giving up sugar!  Today I woke up with a headache and I was pretty irritable.  I know the first few days are the hardest so I’m hanging in there.  I’ll keep you posted and I apologize in advance if you get in my way and I’m not too kind:))))

 

1) Sunday- Rest and relaxation day.  Take a moment to really rejuvenate and replenish your body today.  Enjoy your rest day and prepare for the week.  XOXO!!!

 

2) Mantra for the Day! -Don’t let your mistakes define you!
I am definitely my worst critic.  When I blow it, it takes a lot to get myself back up.  I can struggle with insecurities and wonder what people think.  For me, it takes a decision to stop it.  Stop all the voices in my head and be secure that I know who I am and I know Who’s I am:)))  For me, that’s the only opinion that matters.  So, as you look at how this challenge is going for you.  Don’t worry about how perfect you are being or how others are perceiving you.  Be secure in knowing that everyday is a new day to start fresh.

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