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 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 28 of Spring Clean Challenge!!!

Day 28!

I hope you guys had a great weekend and if you had way too many peeps or chocolate eggs, well shake it off and make today a new day!  One of our sayings at Bootcamp Barre is, “Champions have a short memory!”  Don’t dwell on what you cannot control.  Let’s move on shall we!?!?

 

 

 

 

1) Monday- Stretch, Cardio and Leg Day!
Check out Carrie Underwood’s leg exercises.  She has some great tips!!!
Read article here:)))

 

 

2) Binge Recovery!  If you had a rough weekend eating way too much of mom’s home cooking then follow this great advice!

 

3) Mantra for the Day!- I CAN!
During this challenge we’ve learned that we must love ourselves unconditionally, be grateful, not be jealous, not be greedy, not whine, and really work hard on purification not just our diets but most importantly, our hearts.  So today we’re going to talk about a word that you MUST ban from your vocabulary if you are going to be successful.  This word is, “I can’t!”  If you think you can’t, then you’ve already lost.  Success is a mental game.  If you believe that you can, you will!!!  We don’t allow this word in our home.  It’s considered a bad word.  Our speech determines what we will do. If you start off with saying “you can’t” then you’ve already lost the battle.  You can definitely do it and I believe in you. Don’t listen to the negative people in your life that will tell you, “you can’t!”  Surround yourself with people that will support you and encourage you.  Stick around and you will find that there truly are people who genuinely want you to succeed.

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

Day 21 of Spring Clean Challenge!

Day 21

It’s Monday and I hope you are ready to go after it this week!!!  We are going to work hard and be determined to finish strong.  This next week will be the turning point for you.  This week will determine if you’re serious and ready to make lasting changes or if this is just going to be a fad for you.  How disappointing to go through all this hard work and come this far only to quit and go back to the way you were before.  You have to choose to endure the pain of change and not want to go backwards.  I believe in you guys!!!  You can do this:)

 

 

1.  Monday- Cardio for 30 minutes and lower body exercises for 30 minutes.  I want you to be huffin’ and puffin’ during this workout!  If you still look pretty after your workout, you didn’t work out hard enough!!! LOL!

 

2.  Food- Lets not make food our master.  You be in control of what goes in your body.  Stay connected, mindful, engaged and present.  Really make the effort to be in the moment and not let excuses get the best of you.  Plan, plan, plan!!!  If you do blow it, shake it off and move on:)))

 

 

3. Mantra for the day:  Make the Investment!!!

We are all given the same 24 hours in the day.  How are you using it.  Just like we need to be fully present to live in the moment and intentional about our food choices, we need to do the same with our time management.  You will be busy!  We’re all busy!  Make your health and fitness a priority.  Its non-negotiable.  If you wait for perfect conditions, it will never happen.  It’s going to be inconvenient.  It will be too cold or too hot.  It will be too early or too late.  Whatever the excuses are, it’s time to STOP IT and make a decision!  Learn to multi-task.  Take your babies in the stroller and go for a walk, go for a walk with your spouse or friends.  Whatever it is, figure out what works for you and do it.  Remember EXCUSES don’t produce results..only ACTION produces results!!!  This is our week ladies!!!  Train hard and be disciplined this week!

 

 

 

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

Day 2 Spring Clean Challenge!

Day 2

Happy hump day:)))  During the detox, 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:)  Again, the detox is to take away the crutches and the ‘drug’ of choice 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:)))

 

1. Wednesday- 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!

 

 

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….

 

 

 

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!!!

 

 

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

Day 23 of February Sweetheart Challenge!

Day 23

How’s it going?  Everyday is a new opportunity to change your life.  Don’t take this day for granted.  What you plant you will reap the benefits of.  It’s only four months until summer!!!  What are you planting today that you will reap in four months!?  Don’t procrastinate, don’t dilly dally, know that today makes a difference!

 

 

1) Tuesday- Try ZUMBA!

Tuesday is normally our cardio day.  I’m not a fan of cardio but I LOVE Zumba!  Try it:)
Just sayin’!;)

 

 

 

2) Food- Paleo Post! What do you think?  Have you tried it?

 



3. Mantra for the Day-  Let it go….
Part of the process of letting go is to not concern yourself with people’s opinions of yourself.  I know we talk about this a lot.  We need the reminders.  I need the reminders.  I’m so proud of one of my clients who has learned to turn off the negative tapes that go off when she starts to feel low.  Those tapes come back quickly and loud too!  She has learned to change the tapes and learn to replace it with good, positive, loving voices.  You can do it too.  Just input more positive and reject the negative.  You don’t have to listen to the critics.  You have to be your own biggest fan instead of your biggest enemy:)



 

 

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

 

Day 16 of February Sweetheart Challenge!

Day 16

Sorry, I missed Monday.  Here we are ready for Tuesday!  I hope you are ready to go after it.  No matter where you are today, keep going and do your best.  Stay in the moment!!!

 

 

1) Tuesday- Cardio Day!

Pick a cardio workout and do it!  I’ll be dancing and doing some HIIT Training today.  Don’t even think about it.  Just make it a priority and don’t flake!  You are important!!!

 

 

2) Food- Back to Juicing!



3. Love Post!  Love takes Work:)

Having been married for almost seventeen years, I still consider myself a novice:)  People think that you just get lucky and find the “one”!  Well, luck has nothing to do with it.  It’s an investment and it takes work.  Erik and I invest in our marriage.  I’m grateful to be married to a man who has no ego.  He’s willing to learn and try new things.  We go to several seminars per year, marriage retreats, marriage workshops, as well as read marriage books, listen to talks on marriage on CD’s or DVD’s and many more.  We date regularly and we dream together.  Times get tough and we learn how to fight fair.  We have strict boundaries about what to say and what not to say.  We’re a work in progress but it’s a wonderful journey I wouldn’t trade for anything in the whole wide world!!!  Of course, GOD is the center of our relationship.  Without Him, we’re doomed!!!  We are very lucky to belong to a community of believers that are all trying to walk in the light and have vibrant, thriving marriages.  One of the events that we go to without fail is our annual “Marriage for Dummies” event!  We love this event and we try to bring as many people as possible to experience what it’s like to be in a room of people who are all trying to invest in their marriage.  Our culture and media portrays marriage as a life sentence. That could not be further from the truth!  Come and see what it’s really all about!!!  If you live in the Los Angeles area, please join us!!!

 

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

 

Day 9 February Sweetheart Challenge

Day 9

It’s Valentine’s week!!!  Be strong:)))  Step away from the chocolates…..Okay…just a have a couple;)  Enjoy!!!!

 

1) Tuesday- Cardio Day
Instead of doing your normal one hour cardio routine, try a shorter, higher intensity routine that optimizes fat burning!  Tabata training is an amazing workout.  Try some of these and let us know what you think!!!  If you’re not sure what the workout is, go ahead and check Youtube:)))

 

 

2) Food- Clean Treats!  Healthy Frappuccinos

(Serves 2)

  • 2 cups milk of choice
  • 1/2 tsp pure vanilla extract
  • 2 tsp instant coffee (I use Mt. Hagen decaf, but regular is ok too.)
  • 1/16 tsp salt (don’t omit)
  • sweetener, such as 3 nunaturals stevia packets (or 2-3 tablespoons sugar)
  • optional: a reader suggested adding 1-2 tsp fruit pectin for even extra thickness

Mix the ingredients together in 1 or 2 shallow plastic containers. Freeze. (You could also use an ice cube tray.) Once frozen, pop the blocks out of the containers. Thaw until just soft enough for your blender to be able to handle it. Blend each serving individually, until desired slushiness is reached. Add extra sweetener if needed, but do NOT add ice! It will dilute the flavor. Pour into two glasses and enjoy.

Click the following for this recipe’s Nutritional Info.
(From http://chocolatecoveredkatie.com/2011/08/01/healthy-starbucks-frappuccinos/)

(recipe and picture from Chocolate Covered Katie)

 

 

3. Love Post!  Write a Bucket List Together:)
Dream together!  Find new interests and enjoy new hobbies together.  Erik and I love to go to live concerts, travel, hike, watch documentaries, go to the movies, eat really good food, go dancing, and go shopping:)  We just had date night last Saturday to see the band Ozomatli and we danced the night away.  Marriage is an investment.  It doesn’t just grow and thrive by osmosis.  It takes work.  Even though Erik and I enjoy spending time together, we are constantly looking for new adventures that we can do together.  When you have children, it’s easy to allow your focus to go into all the details of rides, homework, laundry, bills, yada-yada!  But one day, they will be gone.  I want to make sure that we don’t drift apart.  So, the challenge today is to write a bucket list together.  Try something new together and explore new possibilities! 



 

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

 

Day 2 January Detox Challenge!

Day 2-

How’s it going???  The key to success with this detox is preparation.  I had to run around and didn’t really get to eat the appropriate snacks, just nuts and by the time I got home, I was cranky, tired and wanted a Starbucks latte stat!!!!  I also ended up having too few calories for the day and not enough water.  Good news is that there is no perfect way to do this detox.  It’s all about trial and error and figuring out what works.  Be forgiving, learn from your day and move on.  Remember, “Champions have a short memory!”

1) Tuesday- Cardio Day
People always ask me, “What is the best workout for me to do?”  My answer, “The one you will do!” Find something that you enjoy and do that.  My problem is that I love it all!  I love yoga, Zumba, pilates, HIIT training, Tabata, kick boxing, dancing, etc…that’s why I love being a fitness trainer, I’m able to experiment and do all kinds of crazy things in my class.  So keep trying new things until you find the workout you love.  There’s so many to choose from.  What are you favorite workouts???

 

 

2) Food- Well day 1 of detox juicing wasn’t exactly mouth watering.  It’s amazing what fruit can do for your juice!  For the first three days of our detox, we are not having any fruit at all.  It’s all part of the sugar detox.  We’ll add it in after day three.  Also, we are cutting salt.  I think I missed salt more than sugar.  We are re-training our taste buds to go back to its natural state.  There are a lot of ways to get flavors naturally and creatively.  Let us know if you have any tricks or recipes:)  Please share!

 

3) Mantra for the day:  Success is not Convenient!
You’ve heard me say this before and especially in the beginning, we need to hear it again.  Prepping for our detox takes time and work.  Having to actually cook and not just open a pre-packaged meal is not convenient.  Working out and being sore is not convenient.  Juicing and cleaning the juicer is not convenient.  Carrying and packing your snacks is not convenient.  You choose.  If you want success, it’s going to take some work.  If you want to be average and mediocre then do what the rest of the population is doing.  Go eat fast food, drink soda,  microwave your meals, and be too busy to workout.  You’re either going to pay for it now in hard work or pay for it tomorrow in medical bills, health challenges and being overweight.  Stop thinking about it and just do the work.  No whining and complaining, just do it.  I believe in you.  You can do this:))))

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

 

Day 72 & 73 of 90 Day Challenge!

Day 72 & 73!

Sorry I missed the last couple of days.  I didn’t have it in me.  I was mourning and grieving with the rest of the world.  Hope you love the ones you’re with.  We are not promised tomorrow.

This is a process and we will continue to fight.  Half the battle is being surrendered to your journey and to be committed to keep on learning.  Don’t give up or give in.  You can do this!!!

1) Tuesday- Enjoy your day with some cardio. Rain or shine…DO IT!!!


Wednesday- Upper Body Day!

 

2)  Eat in moderation, don’t beat yourself up.  Learn how to have a healthy relationship with food.  We will be really diving in to this in our next session.  You can indulge and splurge here and there.  Just don’t make it a habit:)

 

 

3)  Mantra for the Day!!! -DO THE WORK!!!

 

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

Judy