Day 13 & 14 of Clean Eating Challenge!

Day 13 & 14

We have 7 days to go!  Time sure is flying!  Take a moment to connect and thank your self for going on this journey of healing and transformation.  It’s such a beautiful experience for me to watch amazing women start to take care of themselves and begin to understand the importance of self care.  You have all been such an inspiration to me.  I thank you for allowing me to be a witness.

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1.  Saturday-  Cardio 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!!!

2. Sunday- REST DAY!  It’s so important to rejuvenate and recharge!  Enjoy!

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3.  Food- CHALLENGE!  For 30 days, eat ONLY what’s on this list!  DO it:)
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Here are some snack ideas.  Remember to eat often.  At least every three hours!
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3. Mantra for the day:  I Am Mentally Tough!

You are mentally tough!!!  The battle starts in our mind.  If we doubt and give up mentally, then we 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!!!

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

Day 12 of Clean Eating Challenge!

Day 12!

1.  Friday- Stretch and do 30 min of solid cardio and 30 minutes of strength training focusing on your core. Don’t forget to stretch and breathe!

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2.  Food-  I know you are loving the new menu for the next ten days!  Wow!  I would have never guessed that healthy food could taste so good!!!  Who knew!?!?  Make sure to log your food and exercises for more accountability.  This is essential to your success.  Take the guess work out of it and focus on the goal!  If you haven’t tried myfitnesspal.com app, download it today!  It’s an awesome tool to help you keep track of your calories and get you closer to your goal!  Here’s a sample menu for the week and a grocery list.

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3. Mantra for the day:  Bold Faith!!!

By this time, you’re losing weight, feeling pretty good about yourself.  You are starting to really believe that you can make these lasting changes.  It’s time to really step out and do something really radical!!!  The average woman has about four different sizes in her closet.  Some of us still have our high school clothes in the back of the closet and we’re secretly hoping to get back in to those jeans!  Some of us are just hoping to get back to pre-pregnancy clothes.  While others just struggle with the yo-yo dieting of life.  Well, today, your bold faith is to go to your closet and purge out all the fat clothes!  Oh come on, we all have them!  Get rid of all the sizes that you don’t want to be and the ones you will realistically never get back to.  Keep the size that you feel great in and is a healthy weight for you.  DO IT!  I dare you!  I did this about five years ago and guess what?  I’ve kept the weight off!  Sometimes the only motivation I had was to fit in my clothes!  Today, you are going to declare that you are never going to  wear those fat clothes ever again!!!  Purge them and donate them and make room for new clothes to reward all your hard work!  I say this during every challenge group!  If you really believe that there’s no turning back, DO IT TODAY!

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

Day 11 of Clean Eating Challenge!

Day 11!

We’re at the halfway mark.  How’s it going!?  I know the more I do these challenges the more I grow and progress.  It’s definitely a work in progress.  I’ve been coaching for the last couple of years and I have really seen a huge change in my own personal journey.  It doesn’t matter how fast you progress as long as you’re going the right direction:)

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1.   Thursday- Stretch and do 1 hr of solid yoga.  Try this one and let us know what you think!  Stretch your body and breathe!

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2.  Food-  Make it a habit to drink one green juice a day!  Here is a great chart to help you:)

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3.   Mantra for the day:  Gratitude
Make a list of ten things you are grateful for.  Sit and marinate on that. Our health is priceless!!!  You can have all the millions in the world but if you don’t have your health, what good is it?  I never take my health for granted and I thank GOD everyday for my health and for the health of my loved ones.  When you are tempted to be critical and hate your thighs or butt or whatever…remember that you are healthy and that you have the opportunity to be better everyday.

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

Day 10 of Clean Eating Challenge!

Day 10

WOW!!!  Ten days!!!  You did it!!!  This is the beginning of a great change in your life.  Remember to stay present, engaged, and still.  Be proud of yourself but we are just getting started!!!

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1.  Wednesday- Stretch and do 30 min of solid cardio and 30 minutes of upper body workouts.  Grab your weights and let’s go!!!

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2.  Being engaged and present is important even when we eat.  So many of our pitfalls come from mindless eating.  Be aware of the food you put in your system and be present enough to taste and enjoy each bite.  Listen to your body.  Eat when you’re hungry, stop when you’re full.

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3.  Mantra for the day:  Listen.
This seems to be the theme today.  I heard in yoga class the other day that when we listen, we have more intimacy.  We can relate better with people.  I agree with that.  Take a moment to stop and really listen today.  Enjoy your surroundings.  Whether you’re enjoying the quiet countryside or the hustle and bustle of the traffic, you can be still and listen.  Slow down and enjoy what you hear:)

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

Day 9 of Clean Eating Challenge!

Day 9

You are doing something special for yourself. Transformation is healing.  It’s getting off the crazy cycle and doing something different.  As we continue on this journey, really challenge yourself to do something different everyday.  Whether it’s eating a new type of food or trying a new exercise.  It makes life exciting:)

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Tuesday- Stretch and do 50 min of solid cardio and some strength training.   Try one of these!  Enjoy:)

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Food:  Enjoy clean eating and know that you are healing your body from the inside out.  Educate yourself.  Knowledge is power.  Watch your portions.  WOW!  When you start weighing and checking your portions, you see how easy it is to gain weight.  Our bodies need to adjust to the proper portions.  It takes 3500 calories to lose 1 pound.  That’s a deficit of 500 calories a day per week.

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Mantra for the day: I WILL!
No more excuses!  You need to decide that you want your life to change.  In order for things to change, you need to do something different.  Eat differently, work out differently, and start doing things you never did before.  You WILL see results if you choose to obey:)  If you keep doing the same thing, sadly, you will stay the same.  Working hard for 21 days is not going to change the last 20 years of bad habits.  Start creating good habits and learn to LOVE working out and eating well.  The more you do it, the more you will LOVE it!  I promise:) 

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Much Love!
Judy

Day 8 of Clean Eating Challenge!

Day 8

You are amazing and you should be so proud of yourself.  By now, you should be enjoying the physical activity and eating clean should give you lots of energy!  Keep it up!  One day at a time.  You should also be pretty regular by now…if you know what I mean;))) LOL!

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1.  Monday- Stretch and do 30 min of solid cardio followed by another 30 min of lower body workouts. Stretch your body and breathe!

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2.  You should have your weekly meals planned and ready to go.
(For my private coaching clients, I sent the new weekly menu!)
Don’t forget to have BREAKFAST!  You’ve heard it before, it’s the most important meal of the day.  Here’s some ideas…

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***Tip- set your alerts on your phone to go off every 3 hours as a reminder to eat!
Buy from your clean eating grocery list!  Take the guess work out of shopping and planning!!!

 

3.  Mantra for the day:  Success is Not Convenient! 
When you don’t want to work out… Success is not convenient!  When you don’t want to prep your food…. Success is not convenient!  When you don’t feel like eating clean… Success is not convenient!  Anytime you have to do something that you don’t want to do ask yourself, ‘Is this going to help me be successful?’  SUCCESS IS NOT CONVENIENT.  You’ll be inconvenienced for a little while but the rewards are worth it!!!  Don’t quit!  Be determined to reach your goals.  You owe it to yourself!

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

XOXO!

Judy

Day 6 of Clean Eating Challenge!

Take a rest day.  It’s so important.  Our bodies, mind and spirit need a day to repair itself. Don’t skip this part of the challenge.  This is the hardest part for me.  I have to force myself to rest.  How are you doing with this!?  Today is a great day to enjoy some peace and quiet.  It’s a great day to fill your spirit with God and take some time to worship Him.

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Prepare your food for the week!  If you fail to plan, you plan to fail!!!
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This is what planning looks like….:)  I’m not there yet, but I’m working on it!

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Remember….new menu coming on Monday!  Enjoy your rest day!

Day 5 of Clean Eating Challenge

How’s it going? Can I just be honest with you!?  I work really, really hard at staying fit.  Being a mom of three kids, having hypothyroid, hashimotos, and being 44 years old is very challenging.  I don’t have a personal chef, personal trainer, and/or lots of money to invest in myself.  I have gotten really disciplined in the last few years.  I have made health a priority in my life and I have made a lot of great changes BUT, sometimes I feel like it’s all for nothing!  I am a results oriented person and I have very high expectations of myself.  When I see people who eat junk, don’t work out, and still look cute in their jeans, I have to confess, I get a little bitter:) I know, I know, it’s totally superficial and one day it will catch up to them.  LOL!  Don’t worry, it always catches up to you:)  But seriously, when I start to judge people and myself I have to remember WHY I’m doing what I’m doing.  I want to be healthy.  I want to be able to play with my kids and be active with them.  I want to be around a long time to enjoy life.  I want to feel good and not be sick all the time.  I want to have the freedom to do the things that I do like Yoga, Zumba, Hiking, etc….  Let’s remember our WHY!!!

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1. Saturday- Family and friends activity day.  Find a sport or activity to do with your loved ones today.  The cool thing is that when you’re doing something fun with friends, you don’t even realize that you are working out.  It’s great multi-tasking.  Let us know what your favorite pastimes are:)))

Here are some great ideas for family activities together….

 

2.  Food- Portion Control!  In this super-size me generation, we don’t even know what true portions look like anymore.  When I started to really weigh and measure the true portions, I was flabbergasted!  First of all, I was not convinced that I would be able to be satisfied by the itty, bitty portions on my plate.  Second of all, I was shocked at how much I was truly eating!  When you go to restaurants that have the calorie counts next to the items, it blows my mind that you can consume all your calories in one sitting…and then some!  So, check these out.  These are very helpful tools.

 

 

2. Mantra for the Day:  Just Do It!
We’ve heard the Nike slogan so many times that it’s just become part of our vernacular.  It sounds so simple but it’s so hard to do.  It sounds pretty simple but it is difficult!!!  We realize that we really are enslaved to our desires and cravings.  Will power doesn’t always win.  It’s really a mental decision.  Once the mental decision is made, it doesn’t matter if someone is trying to spoon feed you hot fudge and lava cakes.  You already know that your word and your commitment is solid and strong.  When our decision is based on emotion or if we haven’t really fully decided to be all in, then we cave.  We think that we can handle just a little bit.  Well, you tell me…how’s that going for you???  Let’s have integrity and hold ourselves accountable to ourselves.  We deserve to be happy and healthy.  We think that the sweets and treats will make us happy but it doesn’t.  Don’t believe the lie.  Here’s a great quote from a famous philosopher.  He is full of wisdom and we would be wise to take his advice….:)

Love you guys!  I’m rooting for you:)

Day 4 of Clean Eating Challenge

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.

 

 

 

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1. Friday- Core Day!  Abs, abs, abs:)))  Can someone tell me when we started getting an obsession with six packs???  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 four 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. Exercise and clean eating 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!!!

 

 

 

Can someone just buy this for me?  Maybe we can find it on Ebay:)))  Much easier than working out right!? :)

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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:  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.  At 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. Remember, you got this! Every little step leads to a shift and then momentum snowballs!

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

 

 

 

Day 3 of Clean Eating Challenge!

First week in and the challenge should be getting a little easier.  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:)  During this challenge you will learn to take away the crutches and the ‘drug’ of choice ie; chocolates, soda, Starbucks, etc…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:)))

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1. Thursday- 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!
Try this one!

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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….

 

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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!!!

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