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 4 of January Detox Challenge!

Day 4-

We survived the hardest part of the detox!!!  The first three days are brutal and you guys persevered.  You should be so proud of yourselves and what you accomplished.  We are just getting started and I hope you’re ready.  It’s all about the mindset and changing the tapes in our brain.  Start believing that you can do this and that this is not too hard.  Believe that eating this way is so much better for you and that this is the way you were designed.  You were meant to eat whole, organic foods and were not meant to rely on artificial energy boosters like coffee and sugar.  You got this!!!!

1) Thursday- Yoga
I know there are some of you yoga haters out there.  Just continue to try it and I promise, it will grow on you.  One of the many reasons that I love yoga is that it helps me feel centered, it gives me a chance to have deep, cleansing breaths, and it helps me to stay present and mindful.  Just continue to practice.  It’s not called ‘Yoga Perfect’, it’s called ‘Yoga Practice':))))

2) Food- Day 4-
Woo hoo!!!  We can add fruit to our detox!  I’ve never been so excited to eat an apple!!!:)))
Yummmmm…gonna try this one!  Sounds amazing:)

 

3) Mantra for the day:  Be Free!!!
We’ve been talking about being free to be who God created us to be in my class.  One of my resolutions is to be unapologetic authentic and to be free to be who I am.  I have struggled so much of my life wanting to please people.  It feels so good not to care!:)  I think it comes from being older and not having time for the pettiness.  I also think it comes from honoring and respecting people no matter what their opinions, views, or choices are.  I don’t have to agree with you to love you.  It’s so freeing because you don’t have to be so politically correct all the time.  Let people disagree with you.  It’s OK.  The more secure you are about who you are then the less you will care about the opinion of others.  Be free today my friends!!!  Give yourself permission:)))

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

 

Day 88 of 90 Day Challenge!

Day 88

HAPPY NEW YEAR!!!  Where the heck did 2012 go!?!?  WOW!  A lot happened this year but is it just me or did it go in lightning speed!?  It’s been a fabulous year doing what I love to do.  Thank you for being clients, friends, workout buddies, and even bystanders.  I know we are all inching away to our goals.  It doesn’t matter how slow or how fast we go, it’s all progress!

 

 

1. Thursday- Cardio Day!
Confession- I hate cardio.  I do a lot of strength training but cardo is really challenging for me.  Then, I discovered ZUMBA!!!  Zumba is not for everybody.  I know people who LOVE ZUMBA and people who absolutely HATE it!!!  Some people think you have to be coordinated to do it.  My motto is, “When in doubt, shake something!!!”  LOL!  You will leave the class dripping wet and burning lots of calories!  Try it. If you’re in town, I teach on Friday morning at Degas Dance Studio from 9:30-10:30am and Saturday at Pulse Fitness LA from 11-12pm!  We have a lot of fun!!!  It’s my version of clubbing these days;)))

 

 

 

2.  Food- Super food of the day! -Judy’s Green Shake
So if you knew me back in the day and I told you a healthy green shake would be named after me, you would die laughing.  A martini, maybe…but a green juice!?  NEVER!!!  Well, I have turned so many of my friends on to my green drink that if you go on Myfitnesspal.com and type in Judy’s Shake, this will come up:)))  Try it!
Here’s my green smoothie recipe: (in a blender)
ice
1/4 cup blueberries
1/4 cup strawberries
1 banana
1 cup spinach or kale
1 cup almond milk
water to thicken or thin
one scoop of vanilla protein powder -(optional)
It’s soooooo good!  This makes about three 16oz servings.

Check out these other ‘green’ juice recipes….

 

3. Mantra for the day:  Mindset
Many of us get excited for the new year.  A new year feels like a second chance, a clean slate and a new opportunity to be different.  It all starts with our mindset.  If we are not ready mentally then it will be another year with written goals and little action.  You must be sick and tired of being sick and tired and make a decision to stick to your plan.  It’s not easy but it is possible!  I hope you will join us for our January Detox Challenge group.  Click here for details.   It takes a lot of effort to jump start a program like this and the more encouragement and accountability, the better.  There’s only a few spots left.  Act now!!!

 

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

 

Day 82 of 90 Day Challenge!

Day 82!

Happy Friday!

We’re counting down the days.  Have you written out your goals for 2013?  The key to accomplishing your goals is to write it down and have a plan.  This is the best book on goal setting that I’ve used.  I love it.  Check it out.  Go out and get it.  Totally worth it!!!

 

 

1.  Friday- Stretch and do some tabata and CORE strengthening.

 

 

2. Food- Juice Recipe

Here are some more juicing recipes…

 

3. Mantra for the Day: If it doesn’t challenge you, it won’t change you.

I definitely agree with this!  I say this in class all the time.  I love teaching my classes because my students are so game.  I come in with the craziest ideas sometimes and they always try it out.  Our workouts need to challenge us in order to change us.  But don’t let it stop on the physical aspect.  As you continue to grow in your faith, character, compassion, etc….you have to be willing to change.  Do something different.  Live life as an adventure.  Don’t play it safe.  Sometimes risks will pay off, sometimes they don’t.  It’s OK.  Learn from them.

 

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

 

Day 67 of 90 Day Challenge!

Day 67

Confession of a yo-yo dieter.  I abused my body growing up.  I struggled with eating disorders.  It was pretty much a control issue.  If I had an event or a show, I would just starve myself until I could fit into my costumes.  I had it down to an exact science.  I remember eating one muffin and looking in the mirror and I can tell you exactly where that muffin was on my body and I would run for hours to get rid of it. I definitely did not have a healthy relationship with food.  Now, I eat well and if I indulge I don’t beat myself up or think I have to spend hours in the gym to get ‘rid of it’.  Life is a journey.  It’s a marathon, not a sprint.  Let’s overcome these unhealthy thought patterns together.  The first step is just acknowledging there’s a problem.  Changing my mindset was a huge part of the breakthrough. The battle is won in our minds.  Change your tapes daily.  Encourage yourself:)))

 

1.) Thursday -Yoga Day!
“What is appearing as poison in the beginning, that will prove nectar at the end.” -Guru
“Prison or Paradise, you decide.”- Lisa P. Yoga Teacher

It took me about three years to LOVE yoga.  I was a hard core gym rat, runner, dancer, and I didn’t really think yoga was going to be that challenging so I never took it.  One day I was at the gym and there was a yoga class.  I decided to take the class because there were no other classes at the time.  The instructor was an older lady and was very gentle.  I left the gym and didn’t think much about it.  The next morning the alarm went off and I seriously could not even move my arm!!!  I was so sore in places I never thought possible!!!  I definitely underestimated the power of yoga.  I didn’t go back until a few years later.  I had given birth to my third child and the last of the stubborn baby weight would not come off.  I heard about Power Yoga and decided to try it out.  I was desperate and it was purely for vanity reasons!  What I realized was that yoga was so much more than just a workout.  This is where I really learned to balance my mind, body and spirit.  I would walk in on some days and swear that that was going to be my last yoga class!  I hated it so much! I had to learn surrender and acceptance and that was a huge life lesson for me.  I also lost twenty pounds:)  So I guess, it works!!!

 

2.) Food- Holiday Clean Treats!

Ingredients

  • 1 1/2 cups walnuts
  • pinch sea salt
  • 13-14 large Medjool dates, pitted
  • 1/3 cup unsweetened cocoa powder
  • 1 tsp vanilla extract (you could also use mint extract or cherry extract, or orange…)

Instructions

  1. Place walnuts and salt in a food processor.
  2. Process until finely ground.
  3. Add remaining ingredients and process until all mixed and uniformly crumbly.
  4. With the machine running, add a few drops of water at a time, just until the mass starts to stick together in a big ball. (Better to add too little that too much!)
  5. Roll mixture into balls or press into a square pan and cut into squares.
  6. Balls can then be rolled in dried coconut, chopped nuts, or cocoa powder if you wish.

Taken from: http://triumphwellness.com/healthy-sugar-free-cookies/
Found on Pinterest!  Yummmm:))))

 

3.) Mantra of the Day!-
Don’t.Give.Up!!!

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

Day 29 of 30 Day Challenge!!

Day 29!

Happy Friday!!!

New beginnings are always exciting.  When there’s a mixture of fear and excitement, you know that you’re onto something.  Whether you’re starting a new job, moving to a new city, making new friends or starting a new fitness program change is sometimes scary.  Know that in order for you to grow, you need to be uncomfortable.  Walking by faith is an awesome opportunity to live out your dream.  If you think too much, you’ll talk yourself out of whatever it is you want to do.  Excuses will get you nowhere.  Action will get you closer to your goals.  For our July challenge group, we will be focusing on goal setting and getting radical about accomplishing our goals.  We will hold you accountable and give you a step by step plan.  Join us TODAY!  Registration closes on Saturday at midnight!!!
REGISTER HERE!!! :)))  Remember that alumni clients can join us for 50% off regular price.  Sometimes we need a refresher to get back on track.

1)  Friday- CORE day!

 

2) Size Matters:)

 

3) Mantra for the Day! – Life Lessons…

I couldn’t have said it better myself.  Let’s live life to the full guys!  Live your best life NOW!  Don’t wait. I love you guys and I’m rooting for you:)))  XOXO!!!

Day 7 of 30 Day Challenge!!!

Day 7!

We have completed a whole week!!!  For some of you, it’s been a little longer.  No matter where you are, today is a new day.  Start fresh every morning and give it all you got.  Remember that in order to change, you must change.  It’s not easy but it’s so worth it!  I have been changing up my routines lately and it’s amazing how much stronger I’m getting.  I will take my day 15 assessment test on Friday for Insanity.  I’m anxious to see how I’ve progressed.

1) Thursday is Yoga day.  Don’t get freaked out if you don’t like Yoga.  Just try it and it will grow on you.  The hardest part of Yoga is the slowness and stillness.  It’s hard and uncomfortable because it’s probably what we need the most!  Just try fifteen minutes and add a little more every time.  Practice on your breathing and focus on staying present.

 

2) Check out these awesome Super Foods!!!  How many of these are on your diet?  I love everything except ginger.  I’ll eat it but I don’t like it! Yuck! LOL:)))

 

3) Mantra for the Day- Don’t Forget to Hug Someone!
I grew up in a culture where it was normal to greet everyone you meet with a hug and a kiss.  For some reason some Americans are not a very affectionate group.  People greet each other with a handshake or a nod.  Also, we are the most connected generation through technology but the most disconnected relationally.  I believe there’s a huge need for personal touch.  So go hug someone.  Share encouraging words.  Lift others spirits up.  What you give you will get back.  XOXO:))))

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


Day 31 of 60 Day Challenge!!!

Day 31!

Hi there!
We did it!!!  We completed our first month of the 60 Day Challenge!!!  How are you doing?  How’s your progress?  Sometimes, the first month is the hardest because when we don’t see results, we want to quit.  Remember that this is a marathon and not a sprint.  Learn to measure your progress by how you feel, how your clothes feel, how strong you’re getting, how your stamina and endurance is growing, etc.  The scale is just one part of the program but it doesn’t tell the whole story.  This is the first time where I feel like my journey is growing in all areas.  I’m not focused on the scale and I’m totally OK with it.  I am encouraged by my endurance and my self control.  I am eating well and working out hard.  I encourage you to try new things.  If you’re stuck in a rut, shake it up and push yourself.  Don’t get comfortable.  Let us know how you’re doing.

1) Thursday- Yoga Day!  Take this time to work on your mental game as well as your body.  Align your body, spirit and mind.  Connect each breath to each movement and practice being present.  Check out these great exercises.

2) Insanity day 10-  I definitely see myself getting stronger.  I can get through a workout without dying!  The body is an amazing vessel!  I am amazed at how it can quickly adapt.  In the beginning, I couldn’t even imagine being able to get through one workout without stopping.  I’m looking forward to my next fit test to see how I’m progressing.

 

3) Mantra for the Day- Every Decision Counts!

Focus on every detail today.  Fight to stay present and be engaged.  Every decision no matter how big or small counts!  Remind yourself that this is for the long haul and not just a fad diet.  This is a lifestyle change and every decision will either bring you closer to your goals or take you further from it.  The decision is up to you.  Your future is up to you.  Stop making excuses and start taking full responsibility.  We’re here to support you!!!

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

Day 8 of 60 Day Challenge!!!

Day 8!

Hi guys!  Well, this is day 4 of my sugar detox and I’m feeling great!  My headaches are totally gone and my cravings are gone too.  It’s pretty difficult because I’m also gluten free so I feel like my choices are very limited.  Making the decision is the hardest part, once my mind is made up to do something, there’s no stopping me:))))

 

1) Tuesday- Cardio Day!  Choose an activity that you truly enjoy and are passionate about.  Keep trying new things and I promise you will find something you will love!  Try running, jogging, dancing, hiking, biking, swimming, kick boxing, martial arts, power yoga, zumba, or even cleaning!!!  There are tons to choose from.  Let us know what you ended up doing:)))

 

2) Mantra for the Day! -Don’t Fear Change!
If you want to grow you must change.  If you want to stay the same, keep doing what you’re doing.   What are some things that you must change to see progress in your life?  You can’t have one foot in and one foot out.  You MUST be ALL IN to achieve your goals no matter what they are.  Let’s focus our mindset for the rest of the challenge and remind yourself daily WHY you are doing this.  What are your goals?  Keep them on the forefront of your mind.  Talk about it and be accountable. That’s the secret sauce:)  That’s why I love this group.  There’s no judgment and ego here.  We are here to help each other succeed.

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

Day 26 of Spring Clean Challenge Part II

Day 26!

Hi guys!  We’re almost done with this challenge.  If you are joining us for the next challenge you should be shopping and prepping your food this weekend.  Michelle has sent out amazing menus and recipes to ensure your victory.  I’m so excited to get to the next level and have no wiggle room!  How about you???  Are you ready to change your life???

 

1) Saturday!  Enjoy a fun day doing something fun and active.  Try something new.  If you live in Los Angeles it’s gonna be a gorgeous day.  Whatever you decide, do something!

 

2) Food- Try something new.  Don’t be afraid to try new things.  We went out to a birthday dinner the other night to a new vegan restaurant in the area.  All I can say is WOW!  I loved tasting new flavors.  It was hard to imagine that all the food there was vegan.  Everything we tasted was so rich and full of flavor.  You have to check it out:)  VeStation in Sherman Oaks!!!

 

3) Mantra for the Day! - It’s your body, it’s your responsibility!!!

You are the only one that can make you change.  You have to choose to live your life differently if you want to change.  It doesn’t matter what has happened in the past.  Your present situation is the only one you can control.  So, what are you waiting for???

If you desire to be healthy and fit, then you MUST do the work that it takes to get you closer to your goals.  It’s going to be a daily battle that you sometimes win and sometimes lose.  Sometimes you feel like all you’re doing is losing and then want to quit.  QUITTING will NOT get you closer to your goals.  STOP making excuses, get back up and start over.

 

Love you guys and I’m rooting for you!!!  There’s only three days left to sign up for our next challenge!!!  We have a certified nutritionist on board that will help with food.  We have menus and recipes, work outs and most importantly, lots of support and encouragement.  Sign Up Here!