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 6 & 7 of 21 Day Challenge!

Woo hoo guys!  Week one is done!  How did it go?  I’m so proud of myself for not cheating and not losing my mind!  I was kind and didn’t chew anybody’s head off!  Just ask my husband:)  Seriously, the first week is the hardest week.  I hope you felt as victorious as I did.  But even if you didn’t and you had a horrible start, we still have two weeks to go.  You can do it.  Start fresh, and start over…NOW!

I love the word journey because it implies that we have not arrived yet.  You could be in the beginning, middle, or towards the end and we will still have lots to learn.  Enjoy the ride.  Learn to accept where you are.  Learn to give yourself grace.  We’re the hardest on ourselves.  Take a deep breath and tell yourself, “It’s going to be OK.”

Enjoy the weekend!  Plan for success.  If you’re going out, eat before or pack snacks.  If you’re going to a restaurant, don’t be afraid to be high maintenance and ask for your food to be cooked as clean as possible.  I just came back from Starbuck’s with a girlfriend and had a fruit cup and water.  I was a boring date but we had great conversation.  Focus on other more meaningful things other than food.

Keep it moving.  Do some yoga, hike, jog, dance, swim, run, whatever it is you enjoy to do, just do something!

Go to my Pinterest page to get some recipes and food ideas!

XOXO!
Judy

Day 4 of 21 Day Challenge

Day 4

Power of intention- mindfulness, bring present…daily acceptance.
It’s not going to be pretty and perfect everyday. What is your focus?

Yoga was a great tool for me. It taught me how to be in my body. In yoga, it’s impossible to check out. You have to be fully present or you won’t be able to do it. Yoga gave me a physical example of what being present and mindful looks like. I was able to practice that on and off the mat. It’s a gift! I remember doing yoga after my third child. I did it strictly for vanity reasons. I was trying to get rid of the last of the baby weight and I tried everything! The first three years of practicing yoga, I hated it!!! After every half moon, standing split, and warrior three I vowed never to come back. For some reason, I kept on showing up. I remember one class while I was in savasana, I laid there and tears just started flowing out of my eyes. I had finally surrendered and yoga won! I had to physically feel what surrender felt like. It was freeing. I still don’t practice yoga as much as I would like, but it definitely has changed my life!  I’m a work in progress.

Today, accept where you’re at. Embrace it. Stop fighting it. Surrender. It will free you. Don’t be afraid.

****try this yoga video. Fight to stay present and connected. Tell me about it. Commit to trying out yoga for the remainder of the challenge even if you can just do it for a few minutes a day.

Food Today:
Breakfast- banana and almonds, banana lara bar
Lunch- baked sweet potato with coconut oil and sea salt
Dinner- Black bean tacos with homemade gucamole
snacks- hummus, carrots, apple, berries,
Drinking more water:)))  Starting to crave it more.  It’s super cold in Austin and I really miss having hot tea or hot chocolate:(((

Exercise:
I taught two classes today and had a great workout.

So far, I’m feeling great!  I feel like my spirit is lighter, almost like I’m floating:)  I received some very bad news today and I had a lot of faith and peace about it.  I’m not going to over analyze why I’m having a good day, I’ll just take it and enjoy it:)

Much Love,

Judy

Day 3 of 21 Day Challenge

Day 3

We’re only three days in and I’m already feeling like this is going to last forever!  I’m actually enjoying the food and not missing anything in particular but it does take being mindful, planning, and being engaged.  Always plan for success.  Pack snacks if you’re going to be out for the day and make sure you’re staying hydrated.

Sometimes, I can really struggle with what everybody else is doing.  I need to be reminded to just worry about myself and not compare.

A Few mantras that have really helped me:

Sweep your own side of the street!- Me

If I just worry about myself, that will keep me busy for my whole lifetime. What defines you?  Are you concerned by what others think of you? Too often I’m consumed by insecurities then I have to remind myself to be defined by my creator! That’s the only opinion that matters.  All the other stuff is rooted in ego and pride.  Let it go!!!

***what defines you?

How’s your eating going?

Today I had:
Breakfast- Grits
Lunch- Lettuce wrap
Dinner- Salad with lots of veggies
snack- popcorn, carrots, hummus, grapes

Make sure you’re drinking lots of water!!!

If you want some recipe ideas…follow my Pinterest Board!
Also, “like” us on Facebook at Bootcamp Barre
Check out Myfitnesspal for tracking your food and exercise!

Much Love,
Judy

21 Day Detox Challenge!!! Here we GO!!!!!

Ready or not, here it is.  I will be sharing my journey for this 21 day challenge.
We will officially begin Monday, Jan. 20th to Feb. 10th.  Our private challenge group is already full but you can follow along here if you want.

We will walk through a 21 day program of eating only fruit, vegetables, whole grains, legumes, and certain oils. (Full list attached below). Basically, this is considered a fast. Regardless of your religious background, this fast will help you to shed layers, and strip away belief systems and give you the enlightenment to develop breakthroughs that will allow major paradigm shifts. The number one thing you will need to be in this group is authentic. The deprivation of comfort foods is to get to our core being. I understand that we are all at different places spiritually. That is totally fine. But be real about where you’re at. I’ll be coming from a Christian world view. This fast actually is inspired by Daniel in the bible and his 21 day journey. (Daniel 10) At the end of his 21 day, he had so much more clarity and was more healthy than the rest of the people who ate at the King’s table.
He was able to hear clearly and have wisdom to discern. Even if you are not a Christian, you can follow along and be true to your spirit, gut, intuition, or whatever you want to call it. I guarantee that you will get clarity from this. I commit to praying for all of you in this challenge group. There will be no judgment. We are all here for ourselves and no one else. Just be as real and raw as possible. This will be hard. Our goal is to let go of attachments to things that give us comfort. Food is a huge factor in our lives. This will be very restrictive and not meant to be for the long haul. It’s supposed to be uncomfortable so that our reliance is on God and not ourselves or what we can do for ourselves. I’m really looking forward to this journey with you. And like with anything else, please modify or substitute what you need to in order to do this cleanse in a healthy way.

I want you to look at this as a certain type of pilgrimage. I want you to start looking at what it is you’re going to leave behind. I want you to write down what you want to get out of this cleanse. What breakthroughs are you hoping for.

Believe me, if you’re not ready, this will be very uncomfortable.  I have to say that I’ve been mentally preparing for a couple of  weeks now, and have already experienced major breakthroughs! And we haven’t even started yet!!! I’m excited and scared at the same time:)))

Foods to include in your diet during the Daniel Fast…
All fruits:
These can be fresh, frozen, dried, juiced (watch for added sugar).
Apples
Apricots
Avocados
Bananas
Berries
Blackberries
Blueberries
Boysenberries
Breadfruit
Cantaloupe
Cherries
Coconuts
Cranberries
Dates
Figs
Grapefruit
Grapes
Grenadine
Guava
Honeydew melons
Kiwi
Lemons
Limes
Mangoes
Melons
Mulberry
Nectarines
Oats
Olives
Oranges
Papayas
Peaches
Pears
Pineapples
Plums
Prunes
Raisins
Raspberries
Strawberries
Tangelos
Tangerines
Watermelon
Vegetables:
These can be fresh, frozen, dried, juiced or (watch salt content).
Artichokes
Asparagus
Beets
Broccoli
Brussell sprouts
Cabbage
Carrots
Cauliflower
Celery
Chili peppers
Collard greens
Corn
Cucumbers
Eggplant
Garlic
Ginger root
Kale
Leeks
Lettuce
Mushrooms
Mustard greens
Okra
Onions
Parsley
Peppers
Potatoes
Radishes
Rutabagas
Scallions
Spinach
Sprouts
Squashes
Sweet potatoes
Tomatoes
Turnips
Watercress
Yams
Zucchini
Legumes:
Dried beans
Black beans
Cannellini
Pinto beans
Split peas
Lentils
Black eyed peas
Green beans
Green peas
Kidney beans
Peanuts (includes natural
peanut butter)
Beans
Lentils
Lupines
White
Peas
Seeds-
All nuts (raw, unsalted)
Sprouts
Ground flax
Cashews
Walnuts
Sunflower
Sesame
Almonds
Natural Almond Butter
Whole Grains-
Whole wheat
Brown rice
Millet
Quinoa
Oats
Rolled Oats
Oils-
Olive Oil
Coconut Oil
Palm Nut Oil
Grape Seed Oil
Condiments/Seasonings
Try to be as natural as possible.  No added sugars, watch the salt.
Cinnamon and nutmeg are great natural sweeteners