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 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 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 2 of Clean Eating Challenge!

Here is a sample of a “clean eating” week.  This is about an average of 1500-1600 calories per day.  You should be exercising for at least 30 minute a day 5 to 6 days a week.  Start there and work your way up.  Again, this is a lifestyle change and we are going to learn how to make better choices.  This is NOT a diet!!!  You will not go hungry.  Please eat every 3 hours.  Drink lots of water and try to limit your drinks to just water during the next 21 days.  Please let me know if you have any question.  I’m so happy to be doing this with you!!!  Stay accountable.  Write down what you’re eating!!!

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****Substitute accordingly.  Choose gluten free or vegetarian options.

Day 1
Breakfast – 1 Serving vegetarian omelet
Snack –1 cup roasted chickpeas
Lunch – Turkey Sandwich (2 slices WW bread, 3 oz low-sodium turkey, 2 tsp mustard, 2 slices tomato)
1/2 cup raw baby carrots
1 cup sliced watermelon (or whatever fruit you like)
Snack – 1 medium apple with almond butter
Dinner – 1 cup whole wheat pasta
1/2 cup low-sodium pasta sauce
3 lean beef meatballs

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Day 2
Breakfast – Nonfat plain Greek yogurt
1 tablespoon almonds
1 cup blueberries
Snack – 5 whole grain crackers
1 piece 2% fat string cheese
Lunch – cilantro lime chicken pasta salad
1 medium apple and almond butter
Dinner -1 baked chicken breast
1 medium baked potato
1 tablespoon salsa
1 cup cooked green beans
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Day 3
Breakfast – “Peanut Butter Banana Oatmeal”
1 cup cooked oatmeal
1 tablespoon peanut butter
1/2 sliced banana
(add banana and peanut butter after the oatmeal is cooked)
Snack – apple with almond butter
Lunch –spinach salad 4 ounces cooked chicken breast
Snack – 1 cup baby carrots and hummus
Dinner – 1 cup whole wheat pasta (use the leftovers from day 1)
1/2 cup low-sodium, low sugar pasta sauce
1 chicken breast – cooked and cut in strips or cubes
Salad – 1 cup lettuce, 1/4 cup tomatoes, red onion
1 tablespoon oil and vinegar dressing



Day 4
Breakfast – Spinach Omelet
Snack – Strawberry Watermelon Smoothie
1/2 cup watermelon, 1/2 cup strawberries
6 ounces plain Greek yogurt
(if you are on the run, switch for a 1 cup of berries)
Lunch – leftover pasta salad from day 2
1 cup red grapes
Snack – 1 ounce almonds
Dinner –Chicken and brocolli
sweet treat- dark chocolate

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Day 5
Breakfast – Nonfat Greek yogurt
1 tablespoon almonds
1 small banana
Snack – 1 handful of grapes
1 piece 2% fat string cheese
Lunch – 3 slices of turkey breast rolled up in a whole wheat tortilla (add green or red peppers if you like)
Salad:1 cup lettuce, shredded carrots and cucumbers
Dressing: 1 tablespoon oil and vinegar dressing
Dinner –Salmon and blood orange salad
Dessert – Strawberry Banana Smoothie
6 ounces plain Greek yogurt
1/2 cup strawberries, 1/2 banana

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Day 6
Breakfast – 1 cup cooked oatmeal
1/2 cup blueberries and pecans
Snack – celery with natural almond butter
Lunch – Turkey Sandwich (2 slices WW bread, 3 oz low-sodium turkey, 2 tsp mustard, 2 slices tomato)
1 cup baby carrots
1/4 cup hummus
Snack – 1 medium apple
Dinner – Garlic Lime Shrimp serve with pasta, rice or quinoa

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Day 7
Breakfast – 2 scrambled eggs
1 slice whole wheat bread
1 tablespoon peanut butter
Snack – Nonfat plain Greek yogurt with berries
Lunch – Grilled Salmon
1 cup cooked asparagus
Snack – 1/2 cup carrots, 1/2 cup celery
1/4 cup hummus
Dinner – Orange Chipotle Chicken
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CHOOSE wisely!  Have a great time!  Let us know how it’s going:)))

Much Love,

Judy

Day 1 of Clean Eating Challenge!

I want to congratulate you on taking the first step to living your life by design and not by default.  This is going to be an amazing journey for all of us.  I’ve been facilitating these challenges for the last couple of years and all I have to say is that there has been many breakthroughs and shifts in our hearts, mind and bodies that we know couldn’t have happened without this group.  I am excited to be with you guys on this journey and to see what we discover about ourselves and how to really live our lives fully present and engaged.  Once you take the comfort food out of the equation, you realize that we use food a lot to mask our emotions.  This challenge will help you navigate through those feelings instead of going to what’s comfortable or our default which for most people is food.

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I want you to really think about why you want to do this and what your goals are.  We will be coming back to your goals often during the program so I want you to be as specific as possible.  For instance, to say, “I want to lose weight and be healthy” is too vague and not specific enough.  I want you to think about your goals as if it’s already happened.  So you would write something like, “I am going to be able to run/jog a 5k in less than 45 minutes, or I am going to fit in my size 6 jeans and reward myself with a new outfit.”  Whatever it is, make sure it’s a goal you can measure.  FYI…this is not a diet but a lifestyle change.  I don’t want you to deprive yourself and give yourself false hope.  You will lose weight by exercising and eating well but we want this to be a lifestyle not just a fad.  With that being said, you should choose to lose about 2 lbs a week.  This is a marathon, not a sprint!

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I encourage you to join myfitnesspal.com.  This is an amazing accountability tool for you to track your calories and exercise.  Its super easy to use and it’s FREE!!!  By choosing to be pro-active in this part of your life, you are going to do things you have never done.  It should be uncomfortable and foreign.  That is good.  You have to want to change more than you want to stay the same.  So, for the next twenty one days, if you obey and follow directions, YOU WILL SEE RESULTS!!!  Excuses don’t produce results…only ACTION produces results.

When you take care of yourself, you’re that much better for everyone around you.  So here’s an overview of how this is going to work…

*****GROCERY LIST
For the next twenty one day, you can only eat what is on this list!!!

Produce: (mostly organic)

Fruit- bananas, apples, grapes, pears, berries, avocados, cherry tomatoes, pineapple, watermelon, peaches

Veggies-cucumber, carrots, bell pepper, broccoli, cauliflower, green beans, sweet potatoes, baby spinach, kale, onions

Dairy:

Unsweetened Vanilla Almond Milk

Organic low fat cottage cheese

Chobani/Stoneyfield Oikos Vanilla or Plain Greek yogurt

Organic free range eggs

Organic egg whites in carton

Organic string cheese and shredded cheese

Goat/ Feta soft cheeses

Meat: (organic)

Boneless, skinless chicken breasts

Ground turkey, beef or chicken ( extra lean)

Canned tuna

Canned chicken

Bread:

Ezekiel bread (plain and cinnamon raisin)

Ezekiel English muffins

Whole grain tortillas ( I like Trader Joe’s or La Tortilla brand)

Whole Grain Pita Pockets (check the ingredients…I like the Kangaroo Sandwich pockets with flax)

Whole Grain Waffles (Van’s or Trader Joe’s have fairly clean options) **My kids love waffles

Sourdough Bread

Grains:

Quinoa

Brown Rice

Whole wheat pasta

Gluten free pastas

Legumes:

Beans

Lentils

 


Nuts/Nut Buters:

Almond butter (check ingredients…should just be almonds and maybe salt)

All natural peanut butter

Raw almonds

Raw sunflower seeds

Sweeteners:

Local organic honey

Organic maple syrup

Packaged:

Coconut oil spray

Flaxseed meal

Chia seeds

Naturally sweetened whey protein

Larabar’s

Hummus

Old Fashioned Oats or Steel Cut Oats (Trader Joe’s has a good one in the frozen section, I add berries)

Drinks: (Water is pretty much all I drink all day, I drink chai tea with a splash of almond milk in the morning sometimes.)

Unsweetened Tea

Coconut Water

Organic coffee (1 cup a day if needed but try to cut back)

Green tea bags

Chai Tea Bags

Healthy Fats:

Olive Oil

Coconut Oil

Grape Seed Oil

Avocados

Butter (use sparingly)

Mayonaise (use sparingly)

 

Much Love,
Judy

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 12 & 13 of Spring Clean Challenge!

Day 12 & 13!

It’s time to enjoy the weekend!!! Stick to clean eating over the weekend.  You can do it!!!

 

1) Saturday- Workout with friends and family.  Enjoy outdoor activities and pick up new hobbies.  Do something you’ve never done before and don’t be afraid to try new things!!!

Sunday- Rest and Relaxation day.  Don’t underestimate the power of resting:)))

2) Food-  Eat fresh, colorful foods whenever possible!
Eat the rainbow and drink tons of water!!!

 

3) Mantra of the Day!- DISCIPLINE

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

Day 9 of Spring Clean Challenge!

Day 9

Find a new way to reward yourself when you hit certain goals.  Get a massage, mani/pedi, buy a new workout outfit, watch a movie, get a new book, download some new tunes.  Let’s get out of the habit of giving ourselves food rewards for losing weight!  Kind of defeats the purpose don’t you think?

 

 

1. Wednesday- Upper body workout.  Push ups and planks are awesome upper body workouts that you can do without equipment.  When you master the push up, you will gain upper body strength and will continue to grow.  Add a few push ups to each rep and track your progress.  Try to do at least twenty push ups per day.  Time your planks and add 30 seconds each day.  You can start on your knees and work you way up.  Let us know how you’re doing with this!!!

 

2. Food- Food is not the enemy.  We have to learn how to eat the right foods to fuel our bodies. Try to eat as clean as possible.  You will not gain all the weight back with one slice of cake.  If you have cake everyday for a month, then you will most likely gain it back and then some.  Learn the science of weight loss.  Do the math!  Be mindful and intentional.  You can do this!!!

 

 

 

3. Mantra for the Day:  Successful people are willing to do what average people are not.
Don’t be average!  You can be the best that you can be if you put in the work.  Stop comparing yourself to others.  Be disciplined! Do the work without complaining or whining.  The more action, the more results!!! 

 

OK..I think you get the picture:)))  Love you guys and I’m rooting for you!!!

Day 18 of February Sweetheart Challenge!

Day 18

Can you believe we only have eight days left on this challenge?  How is it going?  How’s your fitness level?  How’s your clean eating?  How are your relationships???  Specifically, with your significant other!?  I hope you have learned some things and have enjoyed the theme this month.  I have personally enjoyed it!  Please share some victory stories:)))

 

 

1) Wednesday-Yoga Day!

Take time to balance your mind, body and spirit today.  Be present and be in the moment.

 

 

2) Food- Smart Snacking Ideas!!!  I’m a visual person so this helps me.  Check out what 100 calories looks like:)))




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

This goes for everything.  Relationships, fitness, career, education, etc…Life is a challenge.  Life was never meant to be easy or fair.  Persevere, be patient, and know that all you can do is give your best.  I love this quote.  I hope it inspires you:)))

 

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

 

Day 24 of January Detox Challenge!

Day 24

How’s it going?  I hope you’re doing well and staying plugged in.  Some of you have detoxed your bodies so much that when you cheat, your body feels it!  That’s a good sign.  That means the detox is working and your body is rejecting all the unhealthy food!  Keep your system clean and pure.  If you do blow it, get right back to eating clean and drink tons of water.  For the month of January, we have focused a lot on your diet.  Next month, we will be focusing on FITNESS and relationships.  I hope you can join us!  We would love to have you:)))  You can register and sign up here…

 

 

 

 

1) Wednesday- Upper Body!  Focus- ARMS!

 

2) Food- Yummy Green Drink!  This looks amazing!!!

 

3) Mantra for the Day-Peace
Overall health and wellness goes way beyond the number on the scale.  It all begins deep within.  How you feel about yourself is a direct reflection of how you treat yourself.  I spent so many years dealing with the outward appearance and for some reason I continued to fail and sabotage my progress.  Deep down I didn’t really feel like I deserved to be happy, healthy and whole.  I often struggled with other people’s victories and thought that could never happen for me.  Once I started changing the tapes in my head and stopped listening to the negative voices, I started to believe that I could change.  I started to believe that I could make lifestyle changes that would last.  I started to believe that I could feel great and be fit and happy.  I had to make peace with myself.  In reality, it took me reconciling a lot of my issues with God and trusting that He created me and designed me to be happy and healthy. I had to let go of fear and do a lot of soul searching.  The past few years have been an amazing time for me.  The transformation I’ve made in my life transcends the scale.  Stay connected to the journey.  God is not finished with you yet.

 

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