Day 12 of 21 Day Challenge!

Day 12

We’re around the bend now…it’s gonna go super fast from here.  Let me encourage you to stay in the moment and engage each moment.  It will be tempting to wish that time could fast forward so you could eat that cookie, but this is not the point of this cleanse.  I hope you are enjoying how clean and light your body feels without all that sugar and processed food.  To be honest, I have not felt deprived at all.  I’m eating tons of fruit and vegetables and being creative in the kitchen.  Don’t white knuckle it to the end.  Think of this as the foundation for your lifestyle change!

Mantra for the Day: VULNERABILITY Part #2
We had such a great response from this yesterday that I thought we would continue the dialogue.  There seems to be a perception that being vulnerable is weak.  Actually, in it’s true definition, it means to be open to attack, unguarded, naked.  Well, that doesn’t sound fun does it!? lol!  Actually, true strength comes from being vulnerable and authentic.  When you are secure with who you are, you won’t fear what others may say or think about you.  That my friends, is freeing!  In order to have any kind of intimacy in life, you must be vulnerable.  People that are isolated, lonely, depressed, and discouraged are probably not the most open people.  There is strength in being real. There is great security in knowing that people love you for who you really are and not for what you portray to be. When you are truly present and you can feel what you’re feeling in the moment, that is when you are fully alive!  If you’ve ever rehearsed a conversation to be what you think others want to hear or edit and exaggerate a story so that it pleases people, you are not being your true authentic self.  Just for today, really engage and be in the moment.  Be unfiltered.  But don’t be mean!:) See what happens.  Tell us about it!

 

Try this out!  Make sure you’re moving and getting a good workout.  Again, this is a lifestyle challenge so do something that you will enjoy and that you can continue to do because you love it!!!

 

Recipe of the Day: Homemade Lara Bars! From: Real Food Real Deals
I’m so excited to find this!  I love Lara Bars and now I can experiment and make my own flavors.  Check it out here…..Click for recipes!

Much Love,

Judy

Day 11 of 21 Day Challenge!

We are at the halfway mark!  There’s no turning back now!  Granpa came to town and decided to take us to an “All you can Eat” pizza/pasta restaurant.  Seriously!?  Luckily, they had an all you can eat salad bar and I stuffed myself with spinach, mushrooms, olives, onions, and had oil and vinegar dressing.  Emergency averted!  Whew!!!

Today’s focus is on VULNERABILITY.  We love this word don’t we!?  Doesn’t it just give you the warm fuzzies? Or does it make you run for the hills???  Well, during this cleanse, you are stripping and shedding the normal comfort of food.  Sometimes, food can mask our true feelings.  How many times have you reached for that gallon of ice cream after a break up? Or pig out on hot wings after a bad fight?  Whatever your vice is, food is an easy numbing agent.  When we take away those external comforts, you have to start dealing with what you’re really feeling.  Even our smart phones can give us that quick comfort and escape.  When we feel like being selfish and not engage, we just get on our phones, watch TV, or computer screens.  Take today to really be mindful of what you’re feeling.  Maybe carry a journal around and really allow yourself to feel.  Don’t talk yourself out of feeling angry by justifying or rationalizing a situation.  It’s OK and perfectly human to say, “You hurt my feelings.”  or “Please don’t do that, that really bothers me.” Connect to your true emotion and express it in a mature, loving way.  Vulnerability is sharing your WHOLE heart and not expecting anything in return.  It’s about being honest and real about where you are at that moment.  Don’t rehearse it and make it pretty with bows and ribbons.  Just be completely honest.  I love yoga because I feel vulnerable when I practice.  I can’t fake it, I can’t just check out.  I can either do the pose of not.  There’s no apology.  I have to accept my limitations and be OK with where I’m at.  That is how we should live.  Stop living for other people’s expectations.  Stop trying to please everyone.  Stop trying to prove your worth.  You are already accepted and loved just the way you are.  Part of being vulnerable is accepting that you are loved even as imperfect as you are.  Take a deep breath….step into today, willing to see yourself as you are.  A created being, fearfully and wonderfully made.

 

Try these YOGA poses and practice being in tune to your feelings.  What does it bring up for you?  How does it make you feel?  I took an awesome Yoga class a couple of weeks ago and I totally broke down in tears.  I was so raw and full of emotion.  I had to stay after and talk it through with my amazing, compassionate teacher.  It totally took me by surprise!  I had no idea I had all this stuff inside of me.  For some reason, it decided to come out in Yoga class!  Vulnerability for me meant to let it go and trust the process.  Normally, I would have just sucked it up, told myself to stop crying, and left as early as possible so I didn’t have to deal.  I stayed and I worked it out.  It was awesome!!!

 

Recipe of the Day:  Southwest Vegan Salad

Southwest vegan salad recipe from She Knows

Serves 4

Ingredients:

  • 2 cups corn kernels
  • 1 cup red onion, chopped
  • 1 (15 ounce) can black beans, rinsed and drained
  • 2-3 Roma tomatoes, seeded and diced
  • 1 tablespoon olive oil
  • Grated zest and juice of 1 lime
  • 2 teaspoons canned chipotle in adobo sauce, drained and minced
  • Salt and freshly ground black pepper to taste
  • 1 avocado, halved, seeded, peeled and chopped
  • 3 tablespoons fresh cilantro, finely chopped

Directions:

  1. In a large bowl, combine corn, onion, black beans, tomatoes, olive oil, lime zest and juice and chipotle, tossing to coat.
  2. Divide the salad into bowls and top with avocado. Garnish with cilantro to serve.

 

 

Enjoy!  Much Love,

Judy

Day 10 of 21 Day Challenge!

Day 10

Yesterday we talked about COURAGE.  Today, we’ll talk about BOLDNESS!  What are some of the boldest things you’ve ever done!?  When there’s a chance to shine, do you take advantage of the opportunity?  When you know who you are and Who’s you are, there’s no stopping you.  I need to grow in this.  I get so bogged down by my insecurities and it stops me from sharing what I have to the world for fear of what they might think.  I’m extremely grateful that I stepped out on faith in the fall of 2009 and decided to start a fitness business.  It took a lot of boldness because I had never done anything like that before.  I was twenty pounds overweight and wanted to start a fitness business!  Go figure!  Talk about being Bold! Lol.   I learned that people want to feel connected, they want community, and they want to feel like they can relate to you and most importantly, that you care.  Our little group of bootcampers in the park grew to many clients and we held classes at six different locations in less than three years! We all lost weight together and grew together. I’m so grateful I took that leap of faith and started something even though all the conditions were not perfect.  God totally blessed it and now being in Austin, I’m still doing what I love.  I teach fitness classes, have an online coaching business, and will be hosting weekend retreats and workshops all over the world.  I’m truly living the dream.  I encourage you to step out today!  Be BOLD!!!

 

 

Recipe of the Day: Roasted Garlic Hummus from Shiny Love Affair


During this challenge, I have been eating tons of hummus!  I eat it with veggies, rice crackers, tortilla chips, and you can even put it in salads.  If you’re a garlic lover, you MUST try this!!!

Ingredients
  1. 1 Head of Garlic, roasted
  2. 1 tbsp Extra Virgin Olive Oil
  3. 1 14-oz can Garbanzo Beans, drained, rinsed, and skinned
  4. 1 Lemon, juiced (should make about 1/4 cup of juice)
  5. 2 tbsp Water
  6. 3 tbsp Extra Virgin Olive Oil
  7. 2 tbsp Tahini
  8. 1/4 tsp Paprika
  9. 1/2 tsp Sea Salt
  10. 1/2 tsp Cumin
Roasted Garlic
  1. Preheat oven to 400.
  2. Cut off the top off the top of garlic (a bit less than 1/4”) so the cloves are exposed.
  3. Place the head on a sheet of tin foil with the exposed cloves facing up, drizzle with 1 tbsp of olive oil, wrap it up, and place in the preheated oven.
  4. Let roast for 30-40 minutes until the garlic has softened.
  5. Let cool completely before handling and adding to the blender/food processor.
Hummus
  1. Open can of garbanzo beans, drain liquids, and rinse in a colander.
  2. Peel off the translucent skin of the beans (tip: use water to help get all of the skin off easily).
  3. Add lemon juice, water, olive oil, tahini, paprika, salt, cumin, and garbanzo beans into a high speed blender or food processor.
  4. Once the garlic has cooled, remove all the cloves from the head by squeezing it or using a small fork. Add the garlic to the rest of the ingredients.
  5. Process the ingredients for a couple minutes until everything is combined and smooth.
  6. Add more water or oil to achieve a smoother consistency if you wish.
  7. Plate the hummus in a dish and garnish with a bit of paprika and extra olive oil (optional).

Much Love,

Judy

Day 9 of 21 Day Challenge!

Day 9

I feel like a squirrel.  I eat fruit and nuts and nibble on lettuce. Ha!  Actually, last night our family went to Chipotle and I had a vegetarian bowl packed with yummy goodness as I looked over at my husband eating his steak burrito!  LOL!  In just a little over a week, I’ve seen a huge difference in my complexion.  Food is really amazing and of course, drinking tons of Kangen water is helping me.  I can understand why many of my vegan friends look way younger and their skin totally glows.  Hopefully, I can keep it up!

Mantra of the Day!  COURAGE
Courage is a funny thing.  Courage is not a feeling.  It’s not like all of a sudden you get this wave of energy or emotion and all of a sudden you’re courageous.  Times I’ve felt the most courageous was when I actually stepped into a situation totally scared, knees shaking, heart pumping, but doing it anyway.  The rush of emotion that you feel when you do something scared is like nothing else!  In yoga class, I have this total irrational fear of headstands.  It’s about as irrational as my fear of sharks.  The fear just takes over me and I literally have to not think about it and just do it!  When I’m hanging upside down, there is a sense of victory that energizes me and takes me to the next level.  Yoga helps me to feel on the mat what I need to feel in real life.  Whether it’s overcoming fear, surrender, acceptance, or zen.  Once your body feels it, it will remember and become a catalyst for you to do it again!  I had to have a very difficult conversation recently.  I was so scared.  It was the scariest conversation I’ve ever had.  I avoided it, made excuses, copped out, and then finally, I just went for it.  It was the most freeing feeling to get stuff off my chest.  I was scared out of my mind but I did it anyway and there was so much peace afterwards.  What is it that you need courage to do in your life today?  What do you need to do?  Even if you’re deathly afraid, do it anyway.  You don’t wait for the feeling of courage to come, the courage comes as you step in to it.  You can do it!

 

Recipe of the Day:
Guacamole Bruschetta Toast from: Food Wine & Thyme
Great appetizer ideas…..

Guacamole Bruschetta Toast

 

 

Prep time
Cook time
Total time

 

Author: Kathy Steger
Serves: 4-5

 

Ingredients
  • 1 avocado
  • 1 tsp adobo
  • juice of ¼ lime
  • ½ pint cherry tomatoes, quartered
  • ¼ red onion, finely chopped
  • 1 tbsp fresh parsley
  • salt to taste
  • 1 tbsp olive oil
  • 6 ciabatta or sourdough bread slices, sliced about ½ inch thick (I use gluten free bread)

 

Instructions

 

  1. Place bread slices on a baking sheet. Place under the broiler and broil until golden on one side. About 2-3 min. Let the toast cool.
  2. Mash avocado. Add adobo and lime. Mix well. Set aside.
  3. In a separate bowl mix tomatoes, red onion, parsley, salt and olive oil.
  4. To assemble: spread avocado mixture over the toast and top with tomato bruschetta.
  5. Season with extra salt, if needed, and enjoy.

Day 8 of 21 Day Challenge!

Hi friends!

It’s the start of a new week.  Thanks for hanging in there and persevering.  Really plan out your weekly menu and have a plan for victory. Don’t just hope for the best but truly set yourself up for success!  This is quite difficult since the rest of my family is not on board the vegan wagon:)  So, I make my special food while I make food for the rest of the family.  It takes will power and LOTS of prayer!

 

Monday Mantra:
Vision.  What is your vision?  Are you afraid to dream and have a vision for your life?  Sometimes, we stop dreaming because we don’t want to be disappointed.  We’re afraid to fail and we stop trying.  What is it that you desire?  What do you want your life to look like?  What do you want your health to look like?  What do you want your relationships to look like?  What do you want your spiritual life to look like?  Commit to take some time everyday to meditate and visualize these things.

Where there is no vision, the people perish. – Proverbs 29:18

Food: Recipe of the Day!

Mediterranean Quinoa Salad From : Closet Cooking

Mediterranean Quinoa Salad *****EVERYTHING EXCEPT THE FETA FOR THE CHALLENGE!

Prep Time: 5 minutes Cook Time: 20 minutes Total Time: 25 minutes Servings: 6

A Mediterranean inspired quinoa salad with juicy tomatoes and cucumbers along with tangy red onions and salty kalamata olives and feta.

 

  • 1 cup quinoa, rinsed
  • 1 1/2 cups water
  • 1 cup tomato, sliced
  • 1 cup cucumber, sliced
  • 1/4 cup red onion, diced
  • 1/4 cup kalamata olives
  • 1/4 cup feta, crumbled
  • 1 (15 ounce) can chickpeas, drained and rinsed
  • 3 tablespoons lemon juice (~1 lemon) or red wine vinegar
  • 3 tablespoons extra virgin olive oil
  • 1/2 teaspoon oregano
  • 1 clove garlic, grated
  • salt and pepper to taste
directions
  1. Bring the quinoa and water to a boil, reduce the temperature to medium-low and simmer, covered, until the liquid has been absorbed, about 15 minutes, and let sit covered for 5 minutes before letting it cool.
  2. Meanwhile, prepare the remaining ingredients.
  3. Mix the quinoa, tomatoes, cucumber, red onion, olives, feta and chickpeas and toss in the mixture of the lemon juice, oil, oregano, garlic, salt and pepper.
Note: I like my quinoa to be al-dente and not mushy so I use a little less than the commonly called for 2 cups for 1 cup of quinoa; I use 1 1/2 cups of water when I rinse the quinoa and 1 3/4 cups when the quinoa is pre-rinsed.
Tip: Cook the quinoa a day ahead to save time.
Option: Add other Mediterranean inspired ingredients like roasted red peppers, sun dried tomatoes, artichoke hearts or even avocados.

Nutrition Facts: Calories 261, Fat 11g (Saturated 2g, Trans 0), Cholesterol 6mg, Sodium 250mg, Carbs 33g (Fiber 2g, Sugars 5g), Protein 9g

 

Much Love,

Judy

Day 6 & 7 of 21 Day Challenge!

Woo hoo guys!  Week one is done!  How did it go?  I’m so proud of myself for not cheating and not losing my mind!  I was kind and didn’t chew anybody’s head off!  Just ask my husband:)  Seriously, the first week is the hardest week.  I hope you felt as victorious as I did.  But even if you didn’t and you had a horrible start, we still have two weeks to go.  You can do it.  Start fresh, and start over…NOW!

I love the word journey because it implies that we have not arrived yet.  You could be in the beginning, middle, or towards the end and we will still have lots to learn.  Enjoy the ride.  Learn to accept where you are.  Learn to give yourself grace.  We’re the hardest on ourselves.  Take a deep breath and tell yourself, “It’s going to be OK.”

Enjoy the weekend!  Plan for success.  If you’re going out, eat before or pack snacks.  If you’re going to a restaurant, don’t be afraid to be high maintenance and ask for your food to be cooked as clean as possible.  I just came back from Starbuck’s with a girlfriend and had a fruit cup and water.  I was a boring date but we had great conversation.  Focus on other more meaningful things other than food.

Keep it moving.  Do some yoga, hike, jog, dance, swim, run, whatever it is you enjoy to do, just do something!

Go to my Pinterest page to get some recipes and food ideas!

XOXO!
Judy

Day 5 of 21 Day Challenge!

Day 5

Clarity! In order to have clarity, you need to take away distractions. What kind of distractions do you have? Food? Social media? TV? Gossip? Worry? Bills? Relationships, Drama? Too many things on your plate?


What can you start stripping from your life today?  I’m notorious for over packing my schedule.  I have no problems teaching three classes, drive my kids to activities, run my errands, clean, make dinner, and go to a birthday party all in one day.  I appreciate my very wise husband who teaches me to say “no”.  Just because I can, doesn’t mean I should.  So, I had to cancel some things for this weekend and now I have some space to breathe and just be.  I don’t have to do everything!!!  Whew!!!

Are you praying for clarity? When we are bogged down with “stuff” it’s easy to have too much chatter in our brain.  During this fast, focus on the letting go of the things that no longer serve you.  It will be hard…but it will be freeing:)))

 

During this cleanse, I’m eating pretty much a vegan diet.  It’s really not that bad.  The food is tasty and I feel so much better.  My only gripe is that it takes a lot longer to prepare and plan.  Other than that, I’m doing well and haven’t cheated at all!  Yay me!
Much love,
Judy

 

Day 4 of 21 Day Challenge

Day 4

Power of intention- mindfulness, bring present…daily acceptance.
It’s not going to be pretty and perfect everyday. What is your focus?

Yoga was a great tool for me. It taught me how to be in my body. In yoga, it’s impossible to check out. You have to be fully present or you won’t be able to do it. Yoga gave me a physical example of what being present and mindful looks like. I was able to practice that on and off the mat. It’s a gift! I remember doing yoga after my third child. I did it strictly for vanity reasons. I was trying to get rid of the last of the baby weight and I tried everything! The first three years of practicing yoga, I hated it!!! After every half moon, standing split, and warrior three I vowed never to come back. For some reason, I kept on showing up. I remember one class while I was in savasana, I laid there and tears just started flowing out of my eyes. I had finally surrendered and yoga won! I had to physically feel what surrender felt like. It was freeing. I still don’t practice yoga as much as I would like, but it definitely has changed my life!  I’m a work in progress.

Today, accept where you’re at. Embrace it. Stop fighting it. Surrender. It will free you. Don’t be afraid.

****try this yoga video. Fight to stay present and connected. Tell me about it. Commit to trying out yoga for the remainder of the challenge even if you can just do it for a few minutes a day.

Food Today:
Breakfast- banana and almonds, banana lara bar
Lunch- baked sweet potato with coconut oil and sea salt
Dinner- Black bean tacos with homemade gucamole
snacks- hummus, carrots, apple, berries,
Drinking more water:)))  Starting to crave it more.  It’s super cold in Austin and I really miss having hot tea or hot chocolate:(((

Exercise:
I taught two classes today and had a great workout.

So far, I’m feeling great!  I feel like my spirit is lighter, almost like I’m floating:)  I received some very bad news today and I had a lot of faith and peace about it.  I’m not going to over analyze why I’m having a good day, I’ll just take it and enjoy it:)

Much Love,

Judy

Day 3 of 21 Day Challenge

Day 3

We’re only three days in and I’m already feeling like this is going to last forever!  I’m actually enjoying the food and not missing anything in particular but it does take being mindful, planning, and being engaged.  Always plan for success.  Pack snacks if you’re going to be out for the day and make sure you’re staying hydrated.

Sometimes, I can really struggle with what everybody else is doing.  I need to be reminded to just worry about myself and not compare.

A Few mantras that have really helped me:

Sweep your own side of the street!- Me

If I just worry about myself, that will keep me busy for my whole lifetime. What defines you?  Are you concerned by what others think of you? Too often I’m consumed by insecurities then I have to remind myself to be defined by my creator! That’s the only opinion that matters.  All the other stuff is rooted in ego and pride.  Let it go!!!

***what defines you?

How’s your eating going?

Today I had:
Breakfast- Grits
Lunch- Lettuce wrap
Dinner- Salad with lots of veggies
snack- popcorn, carrots, hummus, grapes

Make sure you’re drinking lots of water!!!

If you want some recipe ideas…follow my Pinterest Board!
Also, “like” us on Facebook at Bootcamp Barre
Check out Myfitnesspal for tracking your food and exercise!

Much Love,
Judy

Day 2 of 21 Day Challenge!

Day 2

How did the first day go? I did really well with my food intake. It wasn’t bad at all.  I wasn’t hungry and I felt clear minded.

breakfast- organic raw oatmeal with mixed berries
lunch-hummus and carrots
dinner- pinto beans on corn tortilla with onions, cilantro and salsa verde
snacked on apple, almonds, strawberries
***I need to drink more water:(

I was really tired today and lacked energy. I totally wanted coffee at about 3pm:(
Remember, the first three days will be the hardest:))) You can do it!!!

Prov 18:21 The tongue has the power of life and death, and those who love it will eat its fruit.


Have a daily mantra and meditate on it.  Speak life!

Yesterday we got rid of the toxic thoughts and things that hindered us from having a pure, open vessel.  Today we will replace it with good thoughts.

 

Today I will speak life to my body.
You are a healthy, strong, empowered woman who loves to challenge yourself.
You will be disciplined and be self controlled when it comes to your food choices. You will overcome the cravings and temptations. I’m designed to be healthy and enjoy foods that were created in their purest form.

My mantra today- You are designed perfectly by the great designer. He doesn’t make mistakes. You are exactly the way
he wants you to be. Be grateful!

What’s your mantra! Share it:)))

 

Much Love,

Judy