Day 16 of Clean Eating Challenge!

Day 16

It’s been a real eye opening experience for me to be on this clean eating challenge.  I am learning so much and I’m so inspired by how hard you guys are working.  Remember that we are in this together and we’re here to support each other.  We are designed to be in a community.  We are not islands and we’re not meant to do this alone.

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1.  Tuesday- Stretch and do 50 min of solid cardio and strength training.

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2.  Food- I’m really enjoying our new food plan this week.  Be adventurous and explore new tastes!  Keep up on your food journaling and be mindful.  Let’s focus on abundance instead of scarcity.  Its all about perspective. Instead of being focused on all the foods you CAN’T have focus on all the new foods you CAN have!!!  I am exploring so many new flavors and textures!  The best part is that it’s good for you.

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3. Mantra for the day:  Get involved in Community

Don’t think that you can do it all on your own.  When you find someone that has what you want, be humble enough to ask them to help you, train you, teach you. The goal is not perfection, it’s progress.  We’ll never reach perfection but we should strive to grow everyday.  Find a group of like minded individuals who can help you get closer to your goals.  Stay connected.  Studies have shown that people who work out with other people are more likely to reach their goals and keep the weight off!  Join a gym, fitness club, dance class, running club, or if you’re more of an individual fitness buff, then join an online group and you can work out at home and still get the camaraderie and accountability of a group.

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

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 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.

 

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