Day 1 of Clean Eating Challenge!

I want to congratulate you on taking the first step to living your life by design and not by default.  This is going to be an amazing journey for all of us.  I’ve been facilitating these challenges for the last couple of years and all I have to say is that there has been many breakthroughs and shifts in our hearts, mind and bodies that we know couldn’t have happened without this group.  I am excited to be with you guys on this journey and to see what we discover about ourselves and how to really live our lives fully present and engaged.  Once you take the comfort food out of the equation, you realize that we use food a lot to mask our emotions.  This challenge will help you navigate through those feelings instead of going to what’s comfortable or our default which for most people is food.

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I want you to really think about why you want to do this and what your goals are.  We will be coming back to your goals often during the program so I want you to be as specific as possible.  For instance, to say, “I want to lose weight and be healthy” is too vague and not specific enough.  I want you to think about your goals as if it’s already happened.  So you would write something like, “I am going to be able to run/jog a 5k in less than 45 minutes, or I am going to fit in my size 6 jeans and reward myself with a new outfit.”  Whatever it is, make sure it’s a goal you can measure.  FYI…this is not a diet but a lifestyle change.  I don’t want you to deprive yourself and give yourself false hope.  You will lose weight by exercising and eating well but we want this to be a lifestyle not just a fad.  With that being said, you should choose to lose about 2 lbs a week.  This is a marathon, not a sprint!

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I encourage you to join myfitnesspal.com.  This is an amazing accountability tool for you to track your calories and exercise.  Its super easy to use and it’s FREE!!!  By choosing to be pro-active in this part of your life, you are going to do things you have never done.  It should be uncomfortable and foreign.  That is good.  You have to want to change more than you want to stay the same.  So, for the next twenty one days, if you obey and follow directions, YOU WILL SEE RESULTS!!!  Excuses don’t produce results…only ACTION produces results.

When you take care of yourself, you’re that much better for everyone around you.  So here’s an overview of how this is going to work…

*****GROCERY LIST
For the next twenty one day, you can only eat what is on this list!!!

Produce: (mostly organic)

Fruit- bananas, apples, grapes, pears, berries, avocados, cherry tomatoes, pineapple, watermelon, peaches

Veggies-cucumber, carrots, bell pepper, broccoli, cauliflower, green beans, sweet potatoes, baby spinach, kale, onions

Dairy:

Unsweetened Vanilla Almond Milk

Organic low fat cottage cheese

Chobani/Stoneyfield Oikos Vanilla or Plain Greek yogurt

Organic free range eggs

Organic egg whites in carton

Organic string cheese and shredded cheese

Goat/ Feta soft cheeses

Meat: (organic)

Boneless, skinless chicken breasts

Ground turkey, beef or chicken ( extra lean)

Canned tuna

Canned chicken

Bread:

Ezekiel bread (plain and cinnamon raisin)

Ezekiel English muffins

Whole grain tortillas ( I like Trader Joe’s or La Tortilla brand)

Whole Grain Pita Pockets (check the ingredients…I like the Kangaroo Sandwich pockets with flax)

Whole Grain Waffles (Van’s or Trader Joe’s have fairly clean options) **My kids love waffles

Sourdough Bread

Grains:

Quinoa

Brown Rice

Whole wheat pasta

Gluten free pastas

Legumes:

Beans

Lentils

 


Nuts/Nut Buters:

Almond butter (check ingredients…should just be almonds and maybe salt)

All natural peanut butter

Raw almonds

Raw sunflower seeds

Sweeteners:

Local organic honey

Organic maple syrup

Packaged:

Coconut oil spray

Flaxseed meal

Chia seeds

Naturally sweetened whey protein

Larabar’s

Hummus

Old Fashioned Oats or Steel Cut Oats (Trader Joe’s has a good one in the frozen section, I add berries)

Drinks: (Water is pretty much all I drink all day, I drink chai tea with a splash of almond milk in the morning sometimes.)

Unsweetened Tea

Coconut Water

Organic coffee (1 cup a day if needed but try to cut back)

Green tea bags

Chai Tea Bags

Healthy Fats:

Olive Oil

Coconut Oil

Grape Seed Oil

Avocados

Butter (use sparingly)

Mayonaise (use sparingly)

 

Much Love,
Judy

Judy’s Journey to Wholeness!

I’m really excited to share with you the next chapter of my life.  As you all know, we started Bootcamp Barre at the park in September of 2009.  I never imagined that the little group of friends working out together would evolve into several bootcamps all over Los Angeles and working with amazing trainers who shared the same vision.  Unfortunately, all good things must come to an end.  I have relocated to Austin, Texas and will no longer be running my LA bootcamps.  Thank you to all of you that supported me in the last four years!

I have transitioned into more of a coaching role and my new passion project will be hosting workshops, seminars, and retreats.  This is truly a dream come true and a dream that scares me to death!  If your dreams don’t scare you, they’re not big enough!!!

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Judy’s Journey to Wholeness workshops will give us tools on how to live an authentic, audacious, life through breakthrough exercises and soul movement classes.  I am so excited about this next chapter in my life.  I truly feel called to be an ambassador for helping women live their lives to the full.  All you need is an open heart, a yoga mat, towel, and water.  (No yoga experience necessary)

 

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What- This is my new passion project.  I am on a journey to help as many people live their lives as authentically and audaciously possible!  I will be sharing my own journey and share many tools that I have accumulated over the years.  Being able to share our stories brings connection and courage as we go on this journey.  Be ready to dig deep and shed layers to help you take one step closer to being whole!

Why- I have been wrestling with this topic for a long time.  This has been cultivating in my soul for decades.  I just couldn’t articulate it and didn’t know how to do it.  Living in LA, I often wished I could get away and just connect with God and cry out to him.  I wouldn’t carve out the time, energy, money, etc…because frankly, I didn’t have it.  But not only that, I wished I could get away with my close girlfriends and connect to one another in a vulnerable, authentic way.
My father recently passed away and I was fortunate enough to be there for his last days.  That time was the most special time I spent with my dad.  His death gave birth to this project and has fueled me to not wait another day.  I feel his blessing and support.  I’ve never been more certain of anything in my whole life!

How- I have developed a curriculum and will be working together as we explore what it means to live wholeheartedly.  There will be three parts to the program.

Soul Searching -(workshop portion)
Soul Cleansing -(breakout groups)
Soul Movement -(a yoga/fusion type class to engage your mind, body and soul)

Where- Dates and locations TBA

Much love,
Judy Thureson

Day 21 of 21 Day Challenge!!!!

OK..Don’t get too excited.  Apparently, I can’t do math because we’re actually day 20 not 21.  I don’t know how that happened but we will be officially done on Monday!  My first splurge is a chocolate protein shake that I’ve been craving to have.  Other than that, I’m going to continue my new routine and eat a plant based diet.  It’s been great.  I feel full and I feel satiated.  I’m not going to think about it too much.  It’s a lifestyle change and I’m happy I could prove to myself that I could do it!

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The last 21 days, I haven’t had any sugar, alcohol, caffeine, dairy, meat products, processed food, fried foods, and I survived!!!  Actually, I feel awesome and I’m really glad I did this.  I’m really grateful for my friends that joined me in this challenge.  I appreciate the support and the accountability.

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As I shared before, the main focus of this fast was for spiritual reasons.  There were four areas of my life that I felt stuck in and it felt immovable.  I could not in my own power change my heart or circumstances.  I needed God’s help and his grace to help me overcome.  Well, here we are at day 21 (technically day 20) and I’m so happy to announce that GOD has answered all four of those impossible prayers!!!  I am blown away!  My faith has increased and I’m more convinced of his presence in my life than ever before.  I feel very humbled to know that only HE could answer those prayers.  Two of the prayers were about specific relationships that I could not break through.  I’m happy to say there is peace in my heart for those relationships and it’s no longer a stumbling block for me.  The other two prayer requests has to do with career choices/paths.  WOW!  God didn’t just show up but he showed off!!!  I believe that God is looking for faithful people and he’s just waiting to shower us with his blessings.  God didn’t just meet the expectations, he exceeded it mightily!  Sorry I’m being a little cryptic.  I will share more details as they come but as for now, I just have to say that I am extremely grateful and humbled for the blessings.  I totally don’t deserve it but I will gladly take it and give him all the glory!

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Thank you for following along.  I’m so encouraged by your support and love.   At the end of the day, isn’t that what we desire?  To be seen, known, and loved anyway!?  I am on cloud nine right now and I want you to know I’m here for you.

We will be hosting another 21 Day Challenge starting 2/17-3/10
It will be a “clean eating” challenge and you will get menus, recipes, encouragment, and lots of accountability.  Also, you will be added to our private facebook page where you will interact with other people just like you and bond with so many great people for support and encouragement.  Don’t delay!  Sign up today!!!

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Much love!!!  Great job you guys!  Have a fantastic weekend!!!

Judy

Day 20 of 21 Day Challenge!!!

I’m so excited!  I feel great, I’ve lost seven pounds and I’m not craving the bad stuff I normally used to eat.  It’s been super cold here in Austin and the one thing I really miss is going to Starbucks for a hot drink:)  Other than that, I really haven’t missed much.  I’m hoping to stay on course and eat a plant based diet while adding a little bit of chicken, turkey, and fish on occasion.  We’ll see.  I haven’t totally landed yet and that’s OK.  Our lifestyle change should be one that fits our lifestyle.  Just change a few things at a time and keep evolving.  Don’t get bullied into all the fads.  Pick one that works for you and if it doesn’t, adjust accordingly.

 

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Mantra of the Day- Deal with your life or your Life will Deal with You!
This has been an amazing journey so far.  I’ve been really inspired by the team that I’m coaching.  They have grown and have been so diligent during this cleanse.  We have gotten clarity, had amazing breakthroughs, and have done a lot of soul searching.  Weight loss is not just about the physical.  It’s truly dealing with the whole package.  A lot of our bad habits and weight issues come when we have not dealt with our lives on a heart level.  What do you need to unpack and dig out today?  What is lurking in the shadows and hiding in the closets that need to be cleaned out?  There are many tools to deal with our pain.  One of the greatest tools I’ve used is called, “Grief Recovery”.  I’m lucky enough to be really good friends with several Grief Recovery facilitators.  Pain is always underneath grief, addiction, depression, anger, unforgiveness, etc…. Grief Recovery Institute is nation wide.  I have friends in Los Angeles and Austin, Tx that are facilitating classes.  Let me know if you’re interested and I will hook you up!

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Workout of the Day!  ZUMBA

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Love this one!  Turn it on loud and dance!!!

 

Much Love,

Judy

Day 19 of 21 Day Challenge!

WOW!  I can see the finish line!  Great job on pushing through and making it this far.  It was tough but we are tougher:)))

 

Mantra of the Day- Step into your Destiny
Do you ever wonder what you’re meant to be doing with your life?  Do you have deep desires and dreams but are too fearful or doubtful to pursue it?  You were designed with a purpose!  If you have something deep in your soul that you desire to accomplish, the great designer put it there.  Someone out there is waiting for you to step into your destiny because they need you.  Stop letting fear, doubt, and excuses, get in the way.  DO something everyday to get you closer to your goals.

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Thursday Workout- Try HIIT Training!
What It Is and How It Works- Article From Spark People
HIIT is a specialized form of interval training that involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. Because it involves briefly pushing yourself beyond the upper end of your aerobic exercise zone, it offers you several advantages that traditional steady-state exercise (where you keep your heart rate within your aerobic zone) can’t provide:

  • HIIT trains and conditions both your anaerobic and aerobic energy systems. You train your anaerobic system with brief, all-out efforts, like when you have to push to make it up a hill, sprint the last few hundred yards of a distance race, or run and hide from your spouse when they won’t stop nagging you about the dishes.
  • HIIT increases the amount of calories you burn during your exercise session and afterward because it increases the length of time it takes your body to recover from each exercise session.
  • HIIT causes metabolic adaptations that enable you to use more fat as fuel under a variety of conditions. This will improve your athletic endurance as well as your fat-burning potential.
  • HIIT appears to limit muscle loss that can occur with weight loss, in comparison to traditional steady-state cardio exercise of longer duration.
  • To get the benefits HIIT, you need to push yourself past the upper end of your aerobic zone and allow your body to replenish your anaerobic energy system during the recovery intervals.

The key element of HIIT that makes it different from other forms of interval training is that the high intensity intervals involve maximum effort, not simply a higher heart rate. There are many different approaches to HIIT, each involving different numbers of high and low intensity intervals, different levels of intensity during the low intensity intervals, different lengths of time for each interval, and different numbers of training sessions per week. If you want to use HIIT to improve performance for a particular sport or activity, you’ll need to tailor your training program to the specific needs and demands of your activity.

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Good luck!  Let us know how you did!

XOXO!
Judy

Day 18 of 21 Day Challenge!

Day 18

What’s up party people!  For breakfast I had yummy oatmeal, filled with cranberries, cashews, almonds, and dried pineapple.  Soooooo gooood!!!!  Also, my friend gave me some avocado hummus!  Wow!  Delicious!  What are some of the new, exciting treats you’ve discovered during this challenge?  Please share!

 

Mantra for the Day-  Turn your Adversity into Triumphs! 
I love listening to Steven Furtick from Elevation Church.  This man is a gifted speaker and his insights just blow me away.  The lesson I listened to today really resonated with me.  He talked about using our adversity and turning it into victory and hope.  As I look at my path as a life coach and teacher, I see that the very things that have hindered me in my past are actually the things that help me to be an effective leader.  I have gone through so much adversity and I can help people and walk them through it.   I have no idea why I was chosen to go through so many things in my life.  I do know that I will not waste my sufferings and use it to glorify God and to help as many people as possible.  Sometimes people just need to know that they’re not alone.  People just need to know that someone understands them and is in their corner.  Really look at your life today and choose to have perspective.  Use your hardships as a tool to reach out and help inspire someone.  Don’t be a victim.  Your past doesn’t define you.  It’s what you do with your story that counts. 

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Workout of the Day- Upper Body!!!
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Day 17 of 21 Day Challenge!

Hello friends!

Is it just me or is it getting harder the closer we are to the end!?  Man, I’m starting to get really bitter watching everybody else eat FOOD! LOL!  I know I just have to dig deep and persevere through the rest of this week.  I’m going to continue a clean eating challenge and will not just fall back to my old habits.  If you want to join me, sign up here!!!

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Mantra of the Day:  ALL IN!!!
Part of my having a bad attitude today is because I was not all in today.  There are days that I have so much peace and I’m surrendered to the process.  Those days are great because I’m all in.  There’s no turning back, no excuses, and I feel great about the decisions I’m making.  Then there are days where I’m not committed, I doubt, I falter, and I’m whiny because I can’t get my way.  Listen, toughen up and stay true to your commitment.  Stop your crying and dig deep for inspiration, motivation, and strength.  I know this is good for me and that I’m in training mode right now.  I have to retrain my taste buds and my mindset on what healthy is.  You can too!  Don’t give in, don’t give up.  Put it all on the line and commit to finishing strong!  XOXO:)

 

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Workout for the Day:  YOGA
You already know how much I LOVE Yoga!!!  If you can’t make it to a class today, try some of these poses.  Youtube has lots of great yoga videos too.  Keep checking and see which one resonates with you.  I love Power Yoga.  Try this out and tell me what you think:)  This is a little fast and will give you a good cardio workout too.  Click here….POWER YOGA!
If you want a slower more restorative class, check out one of my faves…TARA STILES of Strala Yoga

If you just want to try some poses, try these…
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Have a great day!

XOXO,
Judy

 

Day 16 of 21 Day Challenge!

Sorry I missed you guys this weekend.  There was just way too much going on and I had to let some stuff go.  I hope you had a great weekend!  Can you believe we only have five day left!?!?!  Is that right!?  I can’t believe how fast it went!

I really struggled during Super Bowl Sunday.  We went to a party with lots of yummy treats and all I had was veggies, hummus, fruit, and pop corn, but I stayed strong and didn’t give in!  Yay me!

Guess what!?  Since we are having such great results and many people have asked to join another 21 Day Challenge group, we will begin another one February 17th to March 9th!  It will be a “Clean Eating” challenge so it won’t be as restrictive as this one.  It’s a great challenge to help you make adjustments to your lifestyle change.  Spots are limited.  RSVP here to save your spot!

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Monday Mantra! Live your life by Design not by Default!
Do you live your life aggresively or passively?  Do you make things happen or wait for things to happen?  This is a tricky balancing act.  I’m all about making things happen!  I’m very driven and I like to see results, but I have to be okay when things don’t work out my way.  I need to be surrendered if my plans don’t pan out.  The key is to keep going.  If one door is shut, wait for another to open, but don’t stop.  Really visualize what you want your life to look like, then have a plan to get it.  Whatever area, health, finances, relationships, spiritual, etc.  It just doesn’t happen because you wish for it to happen or you muscle your way through it.  It happens by design and with a great strategy.  So many people think that being successful is about luck.  It’s not.  It’s hard work, dedication, commitment, passion, faith, and never giving up on your dreams.  What are you going to do today that will change and shape your destiny!?!?  Just like the Superbowl game.  Defense wins games!  Don’t just sit there.  Do something!!!

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This week I will post new exercises for you to try daily!  Let’s start with leg day!

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Enjoy!  Have fun!!!

Day 13 of 21 Day Challenge!

Lucky number 13:)

How’s it going?  I’m hanging in there and staying on track.  I posted on my Facebook that I had a dream last night that I was eating a rib eye steak and cheesy mac n’ cheese.  In my dream I totally broke down and cheated on my cleanse.  I devoured that steak and it was sooooooo good!!! LOL!  Maybe it’s a sign that I’m not supposed to be vegan or vegetarian!?  Well, the good thing is I woke up and I stayed on course today. Counting down….only 8 days left:))))

Mantra for the Day: FAITH

WOW!  I need this today.  God always comes through at the perfect time and I have to believe that.  Worry and anxiety will not change my circumstances so I will choose faith.  I don’t know what the outcome will be, but I will choose faith.  So, the challenge for you today is to CHOOSE Faith!!!  Don’t give up hope!

 

Recipe of the Day: VEGAN CHILI

Serves 6 to 8

This chili is so popular at the City Market, Onion River Co-op that it is served in the deli every day of the week. Many farms in Vermont grow dried beans, which you can easily substitute for the canned beans in this recipe; you will need 1 1/2 cups cooked kidney beans and 2 1/2 cups cooked black beans. Vary the amount of jalapeños you add to suit your taste.

Ingredients

  • 1 tablespoon sunflower oil
  • 1 medium yellow onion, diced
  • 1 cup shredded carrots
  • 1-2 jalapeño peppers, stemmed, seeded, and minced
  • 3 garlic cloves, minced
  • 1/2 cup bulgur, rinsed
  • 2 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 2 cups diced fresh tomatoes (about 2 medium or 6 plum tomatoes)
  • 1 1/2 cups tomato sauce
  • 1 (15-ounce) can kidney beans, drained and rinsed
  • 1 1/2 (15-ounce) cans black beans, drained and rinsed
  • 1 1/2 teaspoons kosher salt, or to taste
  • Chopped fresh cilantro

Preparation

1. Heat the oil in a Dutch oven or large heavy pot over medium-high heat. Add the onion, carrots, and jalapeño and sauté, stirring often, until the onion is soft and translucent, about 5 minutes. Add the garlic and sauté for 1 minute. Add the bulgur, chili powder, and cumin and stir until well combined.

2. Stir in the tomatoes, tomato sauce, and beans. Bring to a boil, then reduce the heat, cover, and simmer, stirring occasionally, until the beans are tender, about 1 hour. Season with salt to taste. Serve with a sprinkling of cilantro, if desired.

Reprinted with permission from The Vermont Farm Table Cookbook by Tracey Medeiros, copyright © 2013. Published by Countryman Press.