Day 10 Spring Clean Challenge!

Day 10

How’s it going?  Let’s get out of the habit of putting a time limit on our progress.  Let’s do this for the long haul!!!

1. Thursday- Yoga day!  Take this time to stretch your body and discipline the mind.  Be still and be present.  This is not easy.  We have to train ourselves to get there.

 

 

2.  Food- Green Smoothie Time!!!

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:)))

Day 9 of Spring Clean Challenge!

Day 9

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.  Push ups and planks are awesome upper body workouts that you can do without equipment.  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.  Time your planks and add 30 seconds each day.  You can start on your knees and work you way up.  Let us know how you’re doing with this!!!

 

2. Food- Food is not the enemy.  We have to learn how to eat the right foods to fuel our bodies. Try to eat as clean as possible.  You will not gain all the weight 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:  Successful people are willing to do what average people are not.
Don’t be average!  You can be the best that you can be if you put in the work.  Stop comparing yourself to others.  Be disciplined! Do the work without complaining or whining.  The more action, the more results!!! 

 

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

Day 8 of Spring Clean Challenge!

Day 8

Congratulate yourself for your commitment, investment, and hard work during this challenge.  This is not easy.  As you can see, when you work hard and follow the plan, you will see changes.  I applaud you guys!!!  If you’re not seeing changes yet, don’t worry.  It will happen.  This takes time and even though you may not see results yet, you will….I promise:)))

 

1. Tuesday- Cardio day!  Try some of these quick bursts of cardio you can do anywhere.  Do them thirty minutes at a time for two sets.  If you don’t have the time to do it consecutively, no worries.  Squeeze it in, but make it happen!!!

 

2. Food- I’ve been asked the question, “What do I do when I eat at a restaurant where I cannot resist temptation??? Help!!!”
Well, this is a tough one for all of us, myself included.  Early in our journey, our muscles of self control are still being developed.  So, going out with friends for food and drinks will definitely be a challenge.  Here are some tips: Try to look at the menu ahead of time so you can be prepared with what to order or eat beforehand. Maybe you can suggest to meet up for drinks or desserts.  Try to stick to fruit or yogurt and seltzer water.  I know it seems really boring and not fun.  I get it!!!  For me, I’m trying to change the way I spend time with people.  Instead of going out to eat, I suggest a hike, bike ride or a yoga class.  I love being active with my friends and family.  You can also host a dinner party where you can be in control of what’s on the menu.  No matter what you decide, go in to the situation prepared.  That will be half the battle.  Good luck!!!

 

3. Mantra for the Day! -Change the Tapes!!!
OK..I know we’ve been talking about this a lot but it bears repeating.  Let’s stop the voices in our head and replace it with faithful, positive thoughts.  Here’s a great exercise.  Write down what you really think about this journey.  Every time a negative thought comes up, write it down.  When you are done, look at your paper and cross out the negative thoughts and replace it.  Here’s an example of what it looks like.

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

Day 7 of Spring Clean Challenge!

Day 7!

Happy Monday!!!  I hope you had a fantastic weekend and even if you didn’t, this is your chance to restart and reboot your system.  You will always hear me say, ‘Champions have a short memory!!!’  When we dwell on our mistakes and failures, it takes our focus and energy on things that are in the past and we can’t change that.  Re-focus on what you have the power to change and that’s the present.  Be engaged and intentional today about your diet and activity.  You can do it!!!

1. Monday- Lower body workout day.  Start with a good stretch and some cardio to get your heart rate up.

 

2. Food-  If you don’t meal plan, you’re missing out.  Meal planning saves money, time and energy.  It’s a little overwhelming at first if you are not used to it, but it will make your life so much more manageable. Here’s some great lunch ideas.

Isn’t that beautiful!  The more colorful your plate is the healthier it is for you!  Enjoy:)))
Check out this cool site with recipes and ideas….Bento Menu Library

 

 

 

3. Mantra for the Day!

First of all, I’m so proud of all of you for taking this challenge and really making the commitment to honor your body.  In order to see changes, you will have to change some things in your life.  Your eating habits and exercise habits obviously need to change if you are to see changes in your body.  More importantly, the number one thing that MUST change is your mindset.  Victory is won in between the ears:)))  Your mind is more powerful than your body.  Make a decision to change and you will change.  You need to change the tapes and replace it with positive, faithful voices.  You CAN do this and you WILL overcome!!!  If you tell yourself that you can’t, you’re right.

 

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

Day 4 Spring Clean Challenge!

Day 4

1. Friday- Core Day!  Abs, abs, abs:)))  Can someone please tell me when the obsession with six packs happened???  I understand it when it comes to men but when did women think six packs were attractive?  Don’t get me wrong, I’ve been trying to get a six pack for forty three years now:)))  I’m just wondering when the trend began.  Anyway, here’s my take on it.


#1. Genetics- there are people born with it. Period!
#2. Cardio, lifting, HIIT training, clean eating, and pure hard work will reveal what’s underneath that layer of fat.

No matter where you’re at, don’t judge your progress by whether or not you can do laundry on your mid section.  XOXO!!!

Lucky for me, I won’t have to worry about six pack abs for a while…my abs will look like this:))))

Because of this….
Yup!!!!  Baby #4 is on the way.  I’m excited to blog about the pregnancy/fitness journey.  This is the first pregnancy that I will be consistently working out.  Stay tuned…..

 

 

 

 

2. Food-  Try to make breakfast your biggest meal.  I remember a time when I would get up and drink about four cups of coffee and not eat until about 2pm.  Yeah, very unhealthy!  I can’t believe I functioned that way for many years.  Then at about 4pm when I hit my wall, I would drink a few more cups of coffee. I finally gave up my coffee habit.  I only drink it on occasion when I want to not because I need to.  Big difference!  Now I make my green juice and it gives me real energy.  I crave it when I don’t drink it.  So, whatever you put in your body, you will crave.  Why not make it the good stuff:)))

 

 

 

3. Mantra for the Day:  What am I doing to achieve my goals????

In order for this challenge to work, you MUST work.  This challenge works when you follow directions.  When you’re feeling frustrated and mad that things aren’t changing, you must ask yourself…”What am I doing different?”  If the answer is “Nothing!” then don’t be surprised when nothing changes.  We are going to attack our goals this session.  We are going to write it down and break it down to small manageable pieces.  So if you want to lose ten pounds this session, then aim to lose 2.5 pounds per week.  How will that happen?  Cardio, eating clean, weight training, cut out refined sugars, fat, processed food, etc….It will take work.  Every step towards your goal will get you there.  So don’t get frustrated. Keep your head in the game and let’s do this one day at a time.  This is a marathon, not a sprint:)))

Here’s a great example of breaking down your goals …..

Have a fabulous day!  I’m rooting for you:)))

Day 3 of Spring Clean Challenge!

Day 3

Hello party people!!!  Thank you so much for joining us on this amazing journey of healing, health, and wellness.  I am so proud of you guys for really engaging this part of your life.  You are going to learn tools for the rest of your life.  This is not just a lose weight quick phase.  We’re in this for the long haul.  Looking forward to learning with all of you.

1. Thursday- Yoga Day!  I love yoga because no matter how many years you’ve been practicing, there’s always room to grow.  Yoga keeps me humble because you never arrive!  Just when you think you have something down, there’s a variation of the pose that will challenge the tar out of you!  So push yourself, go to your edge, and keep challenging yourself.  Most importantly, breathe…

 

 

2.  When you fail to plan, you plan to fail.  Take the time to sort out your food and snacks into single servings.  This might seem like a pain in the butt but it will pay off.  Especially when your day is busy and you have to drive kids all over town, it seems easier to go to the drive thru when you are starving and you have starving kids yelling for food.  Pack snacks for them too.  You will save money and feel great that you are giving your family healthy options. Be inspired!!!  Check out these pictures. I want to be this disciplined:)))

 

 

3.  Mantra for the Day:  This is my Moment!
Why not take advantage of this moment?  What are you waiting for?  Lately,  there has been intense situations going on personally.  Friends and family with life threatening illnesses, friends losing loved ones, families being ripped apart.  Life happens.  In this time of your life, ask yourself if you are taking advantage of every opportunity?  Are you seizing the day?  This will not happen by wishing and hoping things will work out.  How are you actively pursuing your goals?  As it pertains to fitness, ask yourself if your actions or lack of action is taking you closer to your goals.  It’s a decision.  You are either going to live your life by design or by default.  So take this moment…don’t wait another day….stop procrastinating and take action.  Every day do something to actively go after your dreams.  Stay consistent and take advantage of our exclusive member’s page for support and encouragement.  Remember, you got this!!! Every little step leads to a shift and then momentum snowballs!!!

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

Day 2 Spring Clean Challenge!

Day 2

Happy hump day:)))  During the detox, the first few days are the worst but if you hang on and persevere, you will see the light at the end of the tunnel:)  Again, the detox is to take away the crutches and the ‘drug’ of choice in our lives.  One of the hardest things to do is to start dealing with our feelings.  When we let go of our ‘drug’, we are forced to really feel.  This is a good thing!  When you are cranky, overwhelmed, angry, irritable, etc…it means that you are human and your heart is beating.  When we choose to numb out and not deal, we are not connected, present, and engaged in life.  I promise you that there will be great clarity and energy right around the corner if you do not give up!!!  You will learn new tools to deal rather than go to donuts, cakes and cookies:)))

 

1. Wednesday- Stretch, cardio, upper body, and close out with a stretch.  Moving and stretching our bodies are an important part of the workout.  Don’t skip it!

 

 

2. Food-Know the difference between emotional eating and true hunger.  When you abuse your body by not eating or overeating then you can mess up your hunger cues.  A baby doesn’t have to be told when it’s hungry.  They will let you know!!! It’s interesting that they start to scream for food about every three hours. We were designed that way.  We need to eat when we’re hungry and stop when we’re full.  When we don’t follow the natural cues, we numb out.  That’s when we eat mindlessly, even when we’re not hungry.  So check out this cool list.  The next time you pick up a snack, ask yourself these questions….

 

 

 

3. Mantra for the Day:  It’s Supposed to be Hard!
If you are asking yourself, “What did I get myself into???” Well, you’re on the right path:)  This is supposed to be hard.  It’s so much easier not to care, to eat whatever you want and to lie to yourself.  You have engaged in really dealing with this part of your life.  So, when you start to whine and complain about how much you want chocolates, caffeine, alcohol, etc…then tell yourself that you are exactly where you’re supposed to be.  Self control is like a muscle…the more we use it, the stronger it gets.  Also, when we don’t use it, we lose it!!!

 

 

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

Day 1 Spring Clean Challenge!

Day 1

Welcome to the Spring Clean Challenge!!!  If you are new to the challenge, WELCOME!!!  If you are a returning challenger, welcome back!!!  Here we go!!!  Let’s CRUSH it!!!

 

1) Tuesday!  Work out!  I always get asked the question, “What workout is the best for me?” The answer, “The one you WILL do!!!”  Find something that interests you and do it.  It might take you a few trials but once you find what you love it won’t feel like working out!  Those are the best kinds of workout.  I love to dance and after an hour of sweating and moving, I’ve already burned lots of calories!!!

 

2) It’s our first day of the detox.  Here’s the list in case you need it!
No caffeine (decaf or green tea OK just one cup, no sugar or fattening creamers)
No refined sugar (fruit ok)
No white flour
No alcohol
No junk food, processed food, chocolates, cakes, etc…

Good rule…if it has a momma and it came from the earth, you can eat it:)))

 

3) Mantra of the Day!!!- Refinement

re·fine·ment/riˈfīnmənt/

  1. The process of removing impurities or unwanted elements from a substance.
  2. The improvement or clarification of something by the making of small changes.
    Synonyms-purification – subtlety – delicacy – polish – nicetyThis detox period will be a period of refinement.  It won’t feel good, we will be challenged and uncomfortable.  That’s OK. It’s not supposed to be easy.  This is a time to purify the body from all impurities.  We will add all the proper nutrients and start healing from the inside out.  Check in with us on our exclusive page and connect with all our members.Love you guys and I’m rooting for you!!!

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

Day 26 of February Sweetheart Challenge!

Day 26

Well, It’s Friday and if you’ve been following our “Sweetheart” challenge, it is officially over.  We are gearing up for our March Madness Challenge!!!  We will be de-cluttering our lives as well as learning how to give up bad habits.  I’m so excited to see the results and success of our next challenge group.  I really appreciate all your support and I want to thank you from the bottom of my heart.  There’s still time to join…we will begin on Monday, March 4th!  Sign up here!!!

 

 

1) Friday- Body Blast!!!

 

 

 

 

 

2) Food- Rev up Your Metabolism!!!

 



3. Mantra for the Day-  Take Responsibility!
Well, you are where you are because of YOU!  Not your momma, poppa, gramma, dog, boss, teacher, etc….(I’m starting to sound like a country song! LOL!)  Seriously, if you’re not happy with where you’re at, then change.  I know it’s easier said than done but it’s the truth.  YOU and only YOU have the power to change.  If you’re waiting for your circumstances to change then you’ll find something else to blame for where you’re at.  Stop making excuses and start making changes in your life.  We all have the same 24 hours in a day.  We’re all busy.  It’s not easier for certain people.  You have to make your health and wellness a priority because no one else will.  If you need help, accountability, encouragement, tough love, then join our March Madness Challenge Group.  We have a community of people who have stopped making excuses and have made decisions to move forward and get healthy.  It’s a marathon and not a sprint.  You can do this.  It takes a decision and then your will will follow.  If not now, when!?!?!?  I’m here for you:))))


 

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