Day 20 & 21 of Clean Eating Challenge!

Day 20 & 21

I’m so proud of you guys! All the hard work, dedication and commitment are paying off.  You have persevered and made the investment to become a better you.  I hope you have learned a lot and have created new habits that will last a lifetime!  This is just the beginning!  Keep it going!

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1.  Saturday- Family fun day!  Incorporate your friends and family for a fun activity!  Remember, they’re watching you.  Be a great example! Whatever you decide to do today, make sure it’s fun!  Enjoy:)))

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Sunday- REST DAY! Don’t underestimate the value of having a rest day.  Unplug and unwind.  Prepare your body for the coming week and enjoy doing absolutely nothing!

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2.  Food- Weekends tend do be the hardest time to stay on track.  If you haven’t heard of myfitnesspal.com you have to sign up today!  Its FREE and so easy to use.  They have an app that you can use right on your phone.  It will track your calories, exercises and even scan food items to let you know if you are within your limits.  It’s a real handy tool.  Use it when you’re out at dinner.  You would be surprised at how much bigger the meal portions are at restaurants!  Some meals are 1500 calories per plate!!!  Hmmmm…and we wonder why there’s an obesity epidemic!

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3. Mantra for the day: “We are what we repeatedly do. Excellence, therefore, is not an act, but a habit.”– Aristotle

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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 get 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.

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Have a beautiful day! I love you guys and I’m rooting for you:)
Keep in touch and let me know how you’re doing!  “Like” us on Facebook.

 

Day 17 of Clean Eating Challenge!

Day 17

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 this… 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 hate them:) I actually have to work really hard to be fit and healthy:)  It starts in the mind.  Keep your mind tough and make no excuses!!!

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1.  Wednesday- Stretch and do 30 min of solid cardio and 30 minutes of upper body work!

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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 pack a snack always!  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. Plan your day and pack your food so you are not tempted.  Remember. “If you fail to plan, you plan to fail!”

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3. Mantra for the day: Don’t Be a Victim!
How do you know if you’re being a victim?  Well, it’s always someone else’s fault and you have a problem taking responsibility.  “Someone brought cupcakes to the break room!”  “My boyfriend keeps taking me to fast food restaurants.”  “My room mate, spouse, family member keeps cooking fattening food.” (insert whiny voice and pouty lips) etc…. What is the common denominator here?  YOU!  No one is forcing you to eat what other people are eating.  Stop making excuses and take responsibility for your actions.  You have to want it bad enough!  Are you ready!?  It’s safe to say that if you are making excuses in this area of your life, you may be making excuses in other areas as well.  Something to unpack and take a look at.  Your growth and victories start the day you refuse to be the victim.  You got this!!!

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

Day 15 of Clean Eating Challenge!

Day 15

There will be days when you will feel like, “I don’t want to do this anymore.  This is too hard.  This takes too much effort.”  In those moments, I want you to look at your goals. I want you to ask yourself, “Are these goals still important to me?”  If the answer is “YES” then stop whining and complaining and keep going.:)))  If you decide that the goal is too much for you then go ahead and quit.  You have come this far….what are you going to do???

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1.  Monday- Stretch and do 30 min of solid cardio and lower body work. I expect you to push yourself hard today.  I want sweat & tears!!!  DO IT:))) Stretch your body and breathe!

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2.  Food- Clean, healthy food doesn’t have to be boring.  Since I’ve been on this journey with you guys, I have discovered so many new foods that are good for you and rich in flavor.  I hope that you are enjoying it as much as I am.  Be adventurous!  Try new ethnic foods, be courageous and just go for it!  In the last couple of weeks, I have tried Indian food, Thai, Mediterranean, Vegan, and many others.  Try something new this week and tell me about it:)  Oh, and did I mention the ‘clean’ treats are AMAZING!!!!  I am getting my sweet fix and it’s in the plan:)  Woo hoo!!!

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3. Mantra for the day:  Quitting is the Enemy to Success!!!
If you even ‘think’ about quitting, then you have already quit.  It’s so easy to quit.  It takes so much more character and a strong will to persevere.  Dig deep in your soul and remind yourself that you are worth fighting for.  It’s not too hard, too difficult, too painful, too (fill in the blank)…You are worth it and you deserve to live the life you were designed to have.  Be proactive about your health and wellness…It’s the only one you have:)

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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:)