Day 17 of Spring Clean Challenge!

Posted on March 21, 2013 by judyth

Day 17!

Wow!  This week has flown by!   I’m taking it easy and listening to my body.  It’s very hard for me to chill and relax.  I’m early in my first trimester and being “advanced maternal age” I want to be careful.  I had high hopes of doing high intensity workouts during this pregnancy but so far, I’m too tired to do anything!!! LOL!  Please keep me in your prayers:)))

 

1) Thursday- Yoga Day!

 

2) Sugar Fact of the Day!  I am convinced that sugar is from the devil!!! LOL!
I challenge you to go ten days without sugar.  Starting NOW!!! :) )))  Let us know how it goes!  Don’t worry, you’ll live!  Trust me:)))

 

3) Mantra for the Day- What’s your Transformation Story?

I’ve had my moments of being chubby and thin.  I am really excited because for the first time, I feel like all my cylinders are working together.  I am eating well and exercising at my peak performance.  In the past, I couldn’t get it together.  Either I worked out a ton and ate like crap or I ate really well and didn’t work out.  Also, my mental game was not on straight.  My motives were not pure and because I wasn’t obese, I didn’t really feel the urgency to get fit.  I knew my body well enough that if I needed to lose a few pounds I could.  Well, the yo-yo dieting took a toll on my body and now I struggle with thyroid issues, gluten sensitivity and sugar addiction.  I really have to be super careful and eat healthy because I HAVE to, not just because I WANT to.  I think the biggest thing I’ve learned so far on this journey, is to be yourself.  So much of my struggle came from looking at other women and comparing myself.  My standards we’re not realistic.  So I learned to be patient and OK with myself.  I had to surrender the idea that as a forty two mother of three I wasn’t going to look like a woman in her twenties.  I don’t mind it because I’m actually in way better shape now than I’ve ever been!  So, be patient.  Surrender your expectations and enjoy the journey.  It’s not going to be perfect everyday.  Be OK with it!

Now, I get to work on having a fit pregnancy.  Wish me luck:))))


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

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Day 16 of Spring Clean Challenge!

Posted on March 20, 2013 by judyth

Day 16

Sorry I missed yesterday’s blog.  I forgot how tiring pregnancy can get:)  I definitely feel wiped out and I’m listening to my body.  Thank you for all the well wishes.  I’m really excited about staying active throughout the whole pregnancy.  I didn’t really go after my health and fitness until after my third child was born.  Of course, it started as total vanity in trying to get back to my pre-pregnancy weight.  What I discovered was a lifestyle change and got off the yo-yo dieting train.  It’s not been perfect but it’s definitely empowering to know that you have the ability to change your life.  You can do it.  It’s one decision at a time.  Thanks for being on this journey with me.

 

 

 

1.  Wednesday- Upper Body Workout Day!
It’s never too early to start:)))

 

 

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:)))

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Day 14 of Spring Clean Challenge!

Posted on March 18, 2013 by judyth

Day 14!

Happy Monday my friends!!!  I hope you had a victorious weekend and that you worked out and ate clean all weekend:)))  If you didn’t, don’t fret!  Today’s a NEW day:)))  Start fresh, hit restart, and let’s go!!!

 

 

1) Monday-Stretch, Cardio and Lower Body workout!  If you think too hard about working out, you’ll talk yourself out of it!  Just do it:)))

 

 

 

2. Food-Portion Control!  This is something we constantly have to keep reminding ourselves.  The portions just keep getting bigger! If you’re not reading labels, you should be.  Be aware.  It’s your body, it’s your responsibility!  Yesterday, we went out to dinner.  I automatically asked for a to-go container and wrapped up half of my plate.  I had more than enough for dinner and enjoyed the other half for lunch!  Check out this great chart….

 

3. Mantra for the Day!!! -Visualize your Life!!!
Are you using the power of visualization in your life?  In your time of quiet and peace take some time to visualize how you want your life to look.  Take some time to envision what it would be like to run after your kids at the park without being in pain or being winded.  How would it feel to be able to shop at certain stores and wear certain clothes?  If you can see it, you can achieve it.  Keep pictures up in a special place that will motivate you.  If you haven’t discovered Pinterest yet, it’s a great site where you can create your own boards. (Follow me on Pinterest:))  Keep a pair of jeans or a dress that you want to fit into out where you can see it daily.  Strive everyday to move towards your goal.
Everyday spend some time imagining and dreaming about the life you want to have.  Then do one thing that will move you closer to that goal. When you are engaging in an activity or ready to eat a bite of something, ask yourself, “Is this going to get me closer to my goals?”  If the answer is “NO!”  Then get rid of it or stop doing it.

 

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

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Day 12 & 13 of Spring Clean Challenge!

Posted on March 16, 2013 by judyth

Day 12 & 13!

It’s time to enjoy the weekend!!! Stick to clean eating over the weekend.  You can do it!!!

 

1) Saturday- Workout with friends and family.  Enjoy outdoor activities and pick up new hobbies.  Do something you’ve never done before and don’t be afraid to try new things!!!

Sunday- Rest and Relaxation day.  Don’t underestimate the power of resting:)))

2) Food-  Eat fresh, colorful foods whenever possible!
Eat the rainbow and drink tons of water!!!

 

3) Mantra of the Day!- DISCIPLINE

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

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Day 11 of Spring Clean Challenge!

Posted on March 15, 2013 by judyth

Day 11

I mentioned before that this is a journey for all types of people.  Some of us are trying to lose 100 pounds and for others it just might be the last nagging ten pounds.  What I’ve realized is that it doesn’t matter what the amount is, it’s all mental!  My theory is that it’s 99% mental and 1% genetic.  You know those people that are naturally slender and can eat whatever they want?  Yeah those people!  I ain’t mad at ya but I’m talking to the people that actually have to work real hard to be fit and healthy:)  It starts in the mind.  Keep your mind tough and make no excuses!!!

 

1.  Friday- Stretch and do 30 min of solid cardio and 30 minutes of strength training!

2.  Food- Part of being successful in this program is to eat small meals throughout the day.  I eat about every three hours.  Remember to always pack a snack!  Nuts and fruit are great to keep in your purse in case of emergencies. Consider putting an emergency packet of protein bars and water in your car for those unexpected moments. It would be great to plan your day and pack your food so you are not tempted.  Remember. “If you fail to plan, you plan to fail!”

 

 

3. Mantra for the day: Forgiveness!

You may be asking, “What does forgiveness have to do with weight loss?”  Well, you would be surprised!  A lot of our issues stem from holding on to resentments, bitterness and hurts.  One of the way it manifests in our being is by self sabotaging and not being kind to ourselves.  It doesn’t make sense at all but I see it all the time.  Really forgive from your heart.  Forgiveness is for you not the other person.  You are basically allowing your heart and soul to be free of baggage and negativity.  Once you let all that stuff go, make sure you forgive yourself.  We can get so guilted out by our own bad decisions and we punish ourselves because we don’t think we deserve to be happy or have the life that we desire.  Empty yourself of the things that are hanging you up.  Underneath all that stuff is an amazing person waiting to come out!!!

 

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

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Day 10 Spring Clean Challenge!

Posted on March 14, 2013 by judyth

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:)))

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Day 9 of Spring Clean Challenge!

Posted on March 13, 2013 by judyth

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!!!

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Day 8 of Spring Clean Challenge!

Posted on March 12, 2013 by judyth

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:)))

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Day 7 of Spring Clean Challenge!

Posted on March 10, 2013 by judyth

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!!!

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Day 4 Spring Clean Challenge!

Posted on March 8, 2013 by judyth

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:)))

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