Day 54 of 90 Day Challenge!

Day 54

I love this group.  I’m so grateful for this community of people who are trying to live healthy, fit lives.  Keep going!  Stand by your team…keep cheering each other on!  Thanks for all your encouragement, support and patience:)))  XOXO!!!

 

 

1.  Friday- Stretch, Cardio and CORE!!!

I love planks!  We do variations of planks in my classes. OK, please go and like our page and join the community!!!  Please click here and ‘like’ us:)))

 

 

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

 

 

 

3. Mantra for the day:  Sometimes Being Strong Means Being Still
Having had health challenges during the last couple of months has really taught me a lot about slowing down and listening to my body.  My mind says, “GO! GO! GO!” But my almost forty three year old body says, “Slow down!”.  Sometimes, the smart choice is to slow down and be still.  It’s so hard.  I’m learning.  I’m obeying.  I’m getting better.

 

 

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

Day 53 of 90 Day Challenge!

Day 53!

Hello!  I hope you guys are doing well.  This time of the year, the temptation is to give up and start over in the New Year.  How many of you have blown off your New Year’s resolution already?  It’s not the end of the year yet.  You can do it!!!  Don’t be one of the statistics of people who gain between six to ten pounds during the holidays.  Work hard all the way to the end!!!

 

1.  Thursday- Stretch and do 1 hour of yoga today.  Enjoy and breathe….

 

 

2. Food- Super Food- Chia Seeds

CHIA SEEDS: Increases energy levels *Increases endurance levels *Helps with weight loss *Normalises blood sugar levels *Cleanses the colon *Gets rid of toxins * Prolongs hydration *Reduces inflammation *Helps tone muscles *Helps to lower the blood pressure Improves mental performance *Improves night rest and mood *Lowers the risk of heart diseases *Improves overall health *Lowers cholesterol *Absorbs extra acid, helping to get rid of acid reflux *Helps thyroid conditions Helps IBS *

 

3. Mantra for the Day: Don’t Underestimate Yourself!

You are so much stronger than you give yourself credit.  I love Yoga because I can look at a pose and think, “I can NEVER do that!” Then with a little practice, I’m doing it!!!  The body is an amazing thing.  It all starts in our mind.  So, visualize yourself doing things that you think are impossible!  You can do it:)))

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

 

Day 52 of 90 Day Challenge!

Day 52!

Wow guys!  We are going to weigh in this week 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.  Wednesday- Stretch and work on upper body!

 

 

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!

 

 

 

3.  Mantra of the Day: Don’t get Discouraged!

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

 

 

 

 

 

Day 51 of 90 Day Challenge!

Day 51

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. 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.  Right now I love ZUMBA!  So much so that I got certified to teach it.  Come and take it with me:) 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 or 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:  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 55 & 56 of 90 Day Challenge!

Day 54 & 55

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!  If you’re around come take my Zumba class at Pulse Fitness LA in Sherman Oaks.  Bring your friends and family!!!

Sunday- Take some time to relax and rejuvenate!!!  Enjoy:))

 

 

 

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 50 of 90 Day Challenge!

Day 50

I’m still struggling with a severe allergic reaction that appeared on Friday morning.  I didn’t think anything of it but it hasn’t gotten better and I’m still not feeling 100%.  I’m frustrated because I am doing all the right things, eating well, juicing, exercising and I feel like this is a great challenge to surrender and trust.  I am bummed about not working out because I was really on a roll and getting so strong.  Then I remembered what I always tell you guys, “This is a marathon, not a sprint!”  So, I will wait patiently and get to working out when I’m able.  Thanks for the support:)))

 

1.  Monday- Just because I can’t work out doesn’t mean you can’t:) Stretch and do 30 min of solid cardio and lower body work. I expect you to push yourself hard today.  I want sweat & tears!!!  DO IT:))) Beast mode needs to be ON!!! :)

 

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:  Surrender
This is my mantra today.  No matter where you’re at in life, this is always a great lesson.  Here I am totally helping people get fit and healthy and I have all these health issues!  I’m so frustrated.  I have to remember that I’m not in control of my own body.  Things will happen totally beyond my control and I have to learn how to surrender.  It’s not easy but it’s a great life lesson.  How are you doing with your surrender today? 

 

 

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

 

Day 48 & 49 of 90 Day Challenge!

Day 48 & 49!

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!!!

Sunday- Don’t forget to take a rest day.  It’s super important to recharge your mind, body and spirit!  Enjoy:)))

 

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:)

Day 47 of 90 Day Challenge!

Everyday you are getting closer to our goals.  Remember that your health and fitness is your responsibility.  Don’t be a victim of circumstance but really take charge of your health and wellness.  When you think of a certain weight or size as a destination then it’s easy to get frustrated and want to give up.  Everyday is a journey.  Everyday is going to be different.  Some days are going to be easier than others.  It’s OK! :)  You will still be the same person after you lose the weight…be determined to accept, love, cherish who you are NOW.  The weight loss will be a by product of treating yourself well.  You are worth the effort, hard work, and investment.  XOXO!!!

1. Friday- Core day!!!  Just a few years ago, I could barely get out of bed.  I literally couldn’t get out of bed due to unimaginable back pain.  I couldn’t touch my toes or get my shoes on.  As an ex-dancer, you can imagine how I felt about being so stiff.  I remember we had a physical therapy spa tub and I would have to crawl into it in order to get mobility in my back.  I started seeing a chiropractor and she said my core was weak.  Well, I didn’t believe her because you see, I was a dancer!  We take pride in our strong center!!!  Mind you that was a couple decades ago:)  So, I started doing lots of yoga and that coupled with my chiropractor really healed my back.  I had to surrender to the fact that my core was indeed weak and needed strengthening.  Now, I’m about 99% pain free!  I go to the chiropractor about once a month for maintenance but I can’t believe that I am functioning without pain.  So, with that said, go strengthen your core today!!!

 

2.  Food- How did you do???  How was your Thanksgiving feast?  Well, whatever happened, now is the time to start fresh and eat clean.  I will be hosting a turkey detox on Monday, November 26th.  Let me know if you want to join us.  We will re-set our bodies and reboot our system.

 

 

3. Mantra for the Day: One Day at a Time!!!
You hear me say this all the time.  It’s a daily battle.  We all need the daily motivation.  I know I do!!!

“People often say that motivation doesn’t last.  Well, neither does bathing, that’s why we recommend it daily.” -Zig Ziglar

Let go of the past, stay present and stay connected.  Everyday is an opportunity to change.  Ask yourself, “Are my actions helping me move closer to my goals?”  If the answer is “NO” then get rid of it, don’t do it, and then move on.  Stay accountable on our exclusive page with the community.  Check in and connect.  There is magic in being involved with others successes and failures.  We have the opportunity to celebrate with one another and also feel empathy for each other.  Don’t be shy.  Jump in and you will realize we are all in this together and you are not alone.

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

Day 46 of 90 Day Challenge!!!

Happy Thanksgiving!!!  In the spirit of giving thanks, I just wanted to share what an honor and privilege it is to be on this journey with you.  I love getting to know you and love your desire and commitment to be fit.  I’m so proud of you guys and I just wanted you to know that I’m thankful for you:)))

1. Thursday- Even though today is a holiday, set aside some time to do something active.  Take a walk, set aside some time for yoga or a quick run.  Believe me, you’ll feel better!

 

 

2.  Food- Here are some great tips from Celebrity Trainer- Harley Pasternak

1. Walk it out!
The morning of Thanksgiving, go for a brisk walk. If you’re traveling to Thanksgiving dinner, park your car a few blocks away and walk the extra distance. After dinner, get some fresh air and walk around the block. Before you know it, you will have taken a few extra thousand steps, burned off your dessert and helped your digestion!

2. Eat a healthy breakfast and lunch
Filling up on “good calories” on Thanksgiving is key in controlling your appetite come dinnertime. Showing up ravenous to Thanksgiving dinner is never a good idea.

3. Exercise portion control
I know some think this is Thanksgiving sacrilege, but honestly portion control is the name of the game. First, start with a smaller plate. Smaller plates equal smaller portions. Next, follow the 3:2:1 rule: 3 parts veggies, 2 parts protein, 1 part whole grains.

4. Lose the booze!
Not only is alcohol almost twice as calorically dense as carbohydrates and protein, but your body stops burning fat as efficiently when you drink!

5. Take your time
I always say, life’s too short not to enjoy yourself on special days, and Thanksgiving dinner is definitely one of them! So go ahead and cut yourself a piece of mom’s pecan pie – but instead of shoveling it in your mouth, slow down and enjoy each bite.

 

 

3. Mantra for the Day:  Pain is weakness leaving the body!!!
Whenever you decide to change something important in your life, you will go through resistance.  It seems as if everything is against you going after your goals.  Why is that!?!?  Well, it’s easy to be comfortable and safe.  Even if you don’t like where you’re at, the thought of having to do something different is overwhelming.  If you are just starting a workout regimen, you will be sore.  If you are trying to eat well, you will want to cheat.  If you are trying to be more patient, it seems like everywhere you go, there will be a line and there will be traffic!  More than just having pain in our sore bodies, there is pain to changing.  We have to decide that the pain of staying the same is worst than the pain of changing.  Fight through it.  Persevere!  Dig deep and do whatever you have to do.  You will get stronger, you will change, you will grow.  Take it one day at a time….

 

 

 

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

Day 45 of 90 Day Challenge!

Day 45

Hi guys!  Happy Thanksgiving eve! Continue to eat clean and don’t sabotage your progress.  You will be amazed at how delicious ‘clean’ treats are!  Find a new way to reward yourself when you hit certain goals.  Get a massage, mani/pedi, buy a new workout outfit, watch a movie, get a new book, download some new tunes.  Let’s get out of the habit of giving ourselves food rewards for losing weight!  Kind of defeats the purpose don’t you think?

 

 

1. Wednesday- Upper body workout.  One of the greatest upper body workouts IMHO is the push up.  When you master the push up, you will gain upper body strength and will continue to grow.  Add a few push ups to each rep and track your progress.  Try to do at least twenty push ups per day.  You can start on your knees and work you way up.

 

 

2. Food- Food is not the enemy.  We have to learn how to eat the right foods to fuel our body.  Eat things in moderation.  Try to eat as clean as possible.  You will not gain all the wight back with one slice of cake.  If you have cake everyday for a month, then you will most likely gain it back and then some.  Learn the science of weight loss.  Do the math!  Be mindful and intentional.  You can do this!!!

 

 

 

3. Mantra for the Day:  Where there’s a will, there’s a way!!!
Here are some excuses I hear, “I don’t have time.”, “I don’t have a gym membership.”, “I don’t have the money to eat healthy.”, “I don’t know how to cook.”, “I just have bad genes.”, “I’m big boned.”, “I hate working out.”, “It’s too cold.”, “It’s too hot.”, “I can’t do it!”, waa, waa, waa,……*insert whiny voice*  OK Ladies, it’s tough love time.  We were all given the same 24 hours in a day, we can make this happen if we really want to.  Excuses will get you NOWHERE!!!  Action produces results!!!  Even if you decided to work out for fifteen minutes a day, I bet you would find the time to keep on going.  You have to want it bad enough or you will just remain the same.  Make a decision.  Tell your excuses to SHUT UP and keep moving!!!  You have the tools here to be successful.  Now do it and watch yourself morph into the person you we’re designed to be!  XOXO:)))

OK..I think you get the picture:)))  Love you guys and I’m rooting for you!!!