Day 4 of Clean Eating Challenge

Thank you so much for joining us on this amazing journey of healing, health, and wellness.  I am so proud of you guys for really engaging this part of your life.  You are going to learn tools for the rest of your life.  This is not just a lose weight quick phase.  We’re in this for the long haul.  Looking forward to learning with all of you.

 

 

 

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1. Friday- Core Day!  Abs, abs, abs:)))  Can someone tell me when we started getting an obsession with six packs???  I understand it when it comes to men but when did women think six packs were attractive?  Don’t get me wrong, I’ve been trying to get a six pack for forty four years now:)))  I’m just wondering when the trend began.  Anyway, here’s my take on it.
#1. Genetics- there are people born with it. Period!
#2. Exercise and clean eating will reveal what’s underneath that layer of fat.

 

No matter where you’re at, don’t judge your progress by whether or not you can do laundry on your mid section.  XOXO!!!

 

 

 

Can someone just buy this for me?  Maybe we can find it on Ebay:)))  Much easier than working out right!? :)

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2. Food-  Try to make breakfast your biggest meal.  I remember a time when I would get up and drink about four cups of coffee and not eat until about 2pm.  Yeah, very unhealthy!  I can’t believe I functioned that way for many years.  Then at about 4pm when I hit my wall, I would drink a few more cups of coffee. I finally gave up my coffee habit.  I only drink it on occasion when I want to not because I need to.  Big difference!  Now I make my green juice and it gives me real energy.  I crave it when I don’t drink it.  So, whatever you put in your body, you will crave.  Why not make it the good stuff!?

 

 

 

 

 

 

 

3.  Mantra for the Day:  This is My Moment!
Why not take advantage of this moment?  What are you waiting for?  Lately,  there has been intense situations going on personally.  Friends and family with life threatening illnesses, friends losing loved ones, families being ripped apart.  Life happens.  At this time of your life, ask yourself if you are taking advantage of every opportunity?  Are you seizing the day?  This will not happen by wishing and hoping things will work out.  How are you actively pursuing your goals?  As it pertains to fitness, ask yourself if your actions or lack of action is taking you closer to your goals.  It’s a decision.  You are either going to live your life by design or by default.  So take this moment…don’t wait another day….stop procrastinating and take action.  Every day do something to actively go after your dreams.  Stay consistent. Remember, you got this! Every little step leads to a shift and then momentum snowballs!

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

 

 

 

Day 4 Spring Clean Challenge!

Day 4

1. Friday- Core Day!  Abs, abs, abs:)))  Can someone please tell me when the obsession with six packs happened???  I understand it when it comes to men but when did women think six packs were attractive?  Don’t get me wrong, I’ve been trying to get a six pack for forty three years now:)))  I’m just wondering when the trend began.  Anyway, here’s my take on it.


#1. Genetics- there are people born with it. Period!
#2. Cardio, lifting, HIIT training, clean eating, and pure hard work will reveal what’s underneath that layer of fat.

No matter where you’re at, don’t judge your progress by whether or not you can do laundry on your mid section.  XOXO!!!

Lucky for me, I won’t have to worry about six pack abs for a while…my abs will look like this:))))

Because of this….
Yup!!!!  Baby #4 is on the way.  I’m excited to blog about the pregnancy/fitness journey.  This is the first pregnancy that I will be consistently working out.  Stay tuned…..

 

 

 

 

2. Food-  Try to make breakfast your biggest meal.  I remember a time when I would get up and drink about four cups of coffee and not eat until about 2pm.  Yeah, very unhealthy!  I can’t believe I functioned that way for many years.  Then at about 4pm when I hit my wall, I would drink a few more cups of coffee. I finally gave up my coffee habit.  I only drink it on occasion when I want to not because I need to.  Big difference!  Now I make my green juice and it gives me real energy.  I crave it when I don’t drink it.  So, whatever you put in your body, you will crave.  Why not make it the good stuff:)))

 

 

 

3. Mantra for the Day:  What am I doing to achieve my goals????

In order for this challenge to work, you MUST work.  This challenge works when you follow directions.  When you’re feeling frustrated and mad that things aren’t changing, you must ask yourself…”What am I doing different?”  If the answer is “Nothing!” then don’t be surprised when nothing changes.  We are going to attack our goals this session.  We are going to write it down and break it down to small manageable pieces.  So if you want to lose ten pounds this session, then aim to lose 2.5 pounds per week.  How will that happen?  Cardio, eating clean, weight training, cut out refined sugars, fat, processed food, etc….It will take work.  Every step towards your goal will get you there.  So don’t get frustrated. Keep your head in the game and let’s do this one day at a time.  This is a marathon, not a sprint:)))

Here’s a great example of breaking down your goals …..

Have a fabulous day!  I’m rooting for you:)))

Day 19 of February Sweetheart Challenge!

Day 20

It’s Friday!!! This week went terribly fast!  I know when I start to feel like time is flying too fast that I need to slow down.  So, breathe…..:))))

 

 

1) Friday -Core Day

What about some core training.  Try some of these.  There’s more to core than just crunches:)))

 

 

 

2) Date Night Ideas:)

5 Healthy Date Night Ideas

Courtney Lenoir 02/14/2013 1

5 healthy date ideas

Have you heard of a pesky phenomenon called love weight? When someone gets involved in a relationship, they start to become less aware of what or how much they are eating because they subconsciously want to keep up with their date or they just get comfortable with their partner and forget about their usual healthy habits.

Of course, this is no one’s fault, but occasionally this leads to love weight. Why not plan a new kind of date for the next time you spend time with your husband, boyfriend, or even your “it’s complicated” friend…while keeping your health and well-being in mind!

A dinner and a movie date is classic and can be cute, but also goes hand in hand with concession stand highly processed snacks and drinks. If you’re looking to make a change and have a healthy lifestyle with your partner, steer clear of these temptations by doing something different!

Here are some ideas of date night plans that keep your wellbeing in mind:

1. Swap Dinner and a Movie for Picnic and a Stroll

Take your date to your favorite outdoor spot whether it be a park, beach or nature trail. After strolling outside for a while and taking in your surroundings, pick a spot to rest and have a picnic prepared.

This would be the perfect time to pack up some fruit and veggies that are easy to transport and need no preparation. Another suggestion, to further embrace your inner hippie among the trees is to pack your favorite granola to snack on as well!

2. Take a Healthy Cooking Class Together

Remember our Sur La Table experience? Learning something new together is always a super fun date idea. By taking a cooking class, you are not only making your meal right then and there, but you can also take your skills home for the next time you are having dinner together! Thinking about it that way a cooking class is multiple dates in one—the date that keeps on giving.

Of course, choosing which class to attend makes or breaks the health factor of this date. Luckily, with the wellness revolution in full swing, this shouldn’t be too hard to find.

Look up some cooking schools in your area, and see if they have any classes coming up with a healthy theme. Or, if you research and are out of luck with nothing nearby, take an online class! Yes, this is a bit more complicated because you will have to shop for your own ingredients and supplies, but think of all the fun you will have pretending to be a Top Chef in Kitchen Stadium.

Challenge accepted?

Here are two resources for online classes: Nina Cucina or Cheap Healthy and Good Free Cooking Lessons to Try.

3. Go to a Partner Yoga Class

Yoga is a great way to strengthen a relationship. It is centered around concentrating inward into your emotions and mental well-being, and building a healthy relationship with yourself. When done in tandem with a significant other, this could be a great way to enhance your bond as a couple and get in some exercise together.

In addition to the emotional aspects of partner yoga, it can be a really fun way to try something new together! Smiling makes every workout better, and seeing your date in some comical positions will make it that much more fun. Even if you are an experienced yogi, how many times have you done a partner class, if at all?

Go to a studio near you, or try an online yoga class at home! Try Yoga Vibes or Yoga Download.

4. Get Pampered Together

This idea will probably have a higher price tag, but booking a couples massage could be an idea for a special date night for a birthday, anniversary or valentine’s day.

Getting massaged is a great way to relieve stress, and ease any soreness or stiffness from day to day life. With all the time we all spend in front of a computer, hunched over the keyboard, (*cough cough, me right now..) or sitting with bad posture, our bodies need to be released from the poor alignment to continue feeling great. In addition, it is said that emotion can be held up in your body when you feel tense. A massage together could help you both open up and connect as a couple.

5. Challenge your Date to a Bowl Off

Even if the last time you went to a bowling alley was for your best friend’s 7th birthday, don’t count out the good old fashioned fun. When thinking about bowling in a health sense, consider all of the weight you lift each time you take a turn.

Challenge your date to a game or two. Adding a bit of competition to a date always makes it more flirty and fun, and no matter if you win or lose, calories will be burned. On average, for a person who weighs 155lbs, you will burn 211 calories per hour of bowling. However, depending on your size and the weight of the ball you use the amount of calories will vary.



3. Mantra for the Day-  Be Yourself!
Part of this journey is learning how to be comfortable in our own skin.  You have to figure out who you are and then fall in love with that person.  It took me a long time to accomplish that.  I’m still a work in progress and I still have bad days.  Over all, I love who I’ve become, I love who I’m becoming, and I love the process.  To me, being myself is being free to express myself without the worry and doubt of being rejected or criticized.  It is so freeing not to care what people think!  I know that not everyone is going to agree with me.  I’m OK with that.  I know that even if we disagree on something, I can still love and respect that person.  I hope you can find that place in your heart that can accept who you are, flaws and all and really be madly in love with the journey!


 

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

 

Day 26 of January Detox Challenge!

Day 26

Can you believe that it’s February already!?  WOW!  Time flies when you’re having fun:) Enjoy the journey my friends!  If you haven’t already signed up for the “Sweetheart Challenge” then do so today.  We will send you menus and recipes.  We start on Monday!

You can register and sign up here…

 

 

 

 

1) Friday- CORE day!
I love working on my core.  This is the weakest part of my body and I love challenging it to make it strong:)  One of the most effective workouts for the core are planks. There are many variations of plank exercises.  Just do it!!!

 

2) Food- Super food of the day- KALE!!!
I love kale salads, kale shakes, and baked kale chips.  Try it today:)))

 

3) Mantra for the Day- Be Consistent!!!
So, you started off the year with high hopes and a new, New Year’s resolution!  Well, here we are, 31 days in and you don’t look like a super model yet.  Well, sorry to burst your bubble but it won’t happen in 31 days.  It’s about being consistent, having self control, and being self disciplined.  I know, it’s easier said than done.  Keep doing the work unconditionally.  No matter what the outcome is, keep at it because it’s good for you.  Sooner or later, you will see changes.  Be consistent.  Do it even when you don’t want to.  You can do it!!!

 

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

 

Day 5 of January Detox Challenge!

Day 5-

TGIF!!! I’m feeling good, how about you!?  I love being able to eat clean and be satiated and not feel deprived.  I’m eating a lot of whole foods and the only issue I’m having with this detox is the amount of time it takes to prepare and clean up.  It’s a small price to pay for good, clean living:)

 

1) Friday- CORE day!
Engage your core whenever you have the chance.  Sitting behind the desk, walking, cleaning, and of course working out.  Planks are a great way to build up that center.
Do planks daily and set a timer.  You will be surprised to see how fast you will gain strength.  Tell me what your best time is?

Keep practicing:)))

 

 

2) Food- Day 5
Another yummy juice recipe!!!

 

3) Mantra for the day:  Work for It!!!
We live in an entitled generation where people want something for nothing.  Don’t think that by going to the gym for a week or a month will get you results. Every workout where you are challenged, when you feel like quitting, when you’re in pain, when muscles are burning, when you want to punch your trainer, when you feel like you can’t do it anymore, that’s the workout that counts!!! Not just that one time but every time.  Dig deep and don’t be afraid to train hard.  Put it all out there and you WILL see results.  I believe in you and you can do this.  Now, go and get sweaty!!!:)

 

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

 

Day 75 of 90 Day Challenge!

Day 75

Today, I have more women to honor.  These women started with our program less than a year ago.  Some of them never worked out before.  Their company hired Bootcamp Barre to come and hold fitness classes in their facility just twice a week.  What I LOVE about these women is their determination.  They showed up and worked hard.  It was not easy.  I remember the first week, some of them could not do push ups or planks.  Today, you should see these ladies!!!  They do full on push ups and planks for days!  I’m so proud of them and all their hard work.  I wanted to take this time to honor them and let everyone know how proud I am to work with such amazing women.  I love what I do and I’m grateful to be in the journey with these ladies!!!  Shout out to fellow trainer Vanessa who invested a lot of time, heart and energy to these ladies!  Work it!!!:)))

 

 

1. Friday- CORE Day!  Working the core will help alleviate lower back issues and will help with your posture.  Many people think core is just all about abs.  It’s so much more than that.  Keep at it and try these exercises:)

 

 

2.  Food- The biggest misconception about losing weight is skipping meals.  Let me tell you, from someone who battled eating disorders, skipping meals will wreak havoc on your system.  Don’t do it!  The more I eat, the more fuel my body burns and the more weight I lose.  When you skip meals, your body starts to store fat.  Plan to eat every three hours and combine a balanced meal of protein, carbohydrates and good fat.  Don’t eat junk food but don’t be afraid to eat good food:)

 

 

3. Mantra for the day:  Success Isn’t What you Think it Is!
Success is not easy.  It’s not overnight and sometimes, it feels like it’s never going to happen.  It’s OK. Do it anyway!  Once you form the fitness habit of just daily doing the work regardless of the results, you will find success. Success isn’t a number on a scale or a dress size.  Success is an attitude, a belief in oneself, and a deep confidence that what you’re doing is the right thing.  Don’t go for shortcuts or quick fixes.  I’ve been seriously on this health and fitness road for a little over three years.  That’s not that long. I was frustrated when I didn’t see results overnight and quit many times.  I got back up and kept at it and I finally feel successful!  I eat well, exercise, I love what I do and I try to balance it all.  It’s definitely not perfect but I seriously am way more positive about where things are now than I’ve ever been my whole life!  I struggled most of my adult life with body image and this is the first time I can look in the mirror and be happy with what I see.  You can do it too!  You will get there as long as you don’t give up.  I’m here for you guys!  You’re not alone.


 

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

Day 61 of 90 Day Challenge!

Day 61!

Something great is waiting on the other side:))))

 

 

1)  Friday- Core Day!!! Everyone wants defined abs.  We are obsessed with the six pack!  Well, it takes a lot of work!  Cardio, weight training and super clean eating.  Some people are blessed with genetics and can get definition quickly.  Others have to work really hard.  Wherever you fall in the spectrum, don’t focus on it too much.  Focus on strength and how you feel.  It will happen. Keep persevering.  One way to make sure you’re utilizing all your core muscles is to open up your hip flexors.  Stretch them often.  It also loosens up your lower back.  Here are some great hip flexor stretches.

Check out these hip flexor stretches

My abs inspiration!  I love that she still has her curves:)

 

2.) Food- Here are some gluten free ideas!!!  Looking forward to trying out these alternatives.  For recipes, follow me on Pinterest.  These are all on my board titled, “Food I can Eat!”  Follow me on Pinterest:)  Can you believe these are gluten free???  Must.Try.

 

 

3.) Mantra for the Day!!! -Focus on Abundance not Scarcity!!!
It’s easy for me to look at all the food that I can’t have right now.  Sure it makes me sad but the more I focus on all the things I can’t have, the more depressed I’m going to be.  If I focus on all the new foods I get to taste and discover, the more excited I get!  This goes for clean eating too.  This is the best time to choose healthy eating.  There are so many great tasting recipes out there that won’t make you feel deprived at all.  Our taste buds will adjust.  Focus on the abundance today!!!  Keep an eye out for a cook book that my sister Karen and I are working on.  She is a genius and we’ve been working on amazing, healthy recipes that taste sinfully delicious!  So excited:)  Stay tuned!

 

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

 

Day 40 of 90 Day Challenge!

Day 40

Wow!  This is a HUGE milestone:)  How is your life different today than forty days ago?
Now, if you were hoping to look like a Victoria Secret’s model in forty days then sorry about your luck;)  Even if the scale doesn’t look that much different and/or you still feel like you’re in a constant struggle with this journey, it’s OK!  The fact that you are in this battle is a huge victory!  Believe me, I can definitely see myself checking out, eating bon bons, watching TV, and letting myself go. Sometimes, that seems like the easy way out.  I’ve been there, done that!  Don’t do it!  It’s not worth it.  The fact that you’re still here is awesome! It’s totally worth it to live a healthy lifestyle.  Stay connected, stay present and DO NOT GIVE UP!!!

 

1. Friday- Core Day!  Today is a great day to do an intense cardio workout followed by our favorite, PLANKS:)))  Challenge yourself to stay up a little longer and do some variations to make it a little more challenging.  Engage your core.  I love this exercise because it’s a great gauge to see how strong you are getting.

 

2. Food- Keep it clean.  Be honest.  Sometimes we think that we’re hiding that little midnight snack or that extra bite or taste here and there.  Those add up quickly!  Learn to have a plan and stick to it.  Allow yourself healthy snacks in case you just want to munch.  Don’t forget to pack your food. Set yourself up for victory not for failure.

 

 

 

3.  Mantra for the Day! Just do it, then do it again:)))

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

Day 5 of 90 Day Challenge!

Day 5

 

Wow!  You need to be so proud of yourself.  You ROCK!!!  I know it’s hard, tiring and painful.  Anything that is worth having takes hard work and dedication.  Keep it moving and smile:)

1.  Friday-  Today is core day.  Check out the exclusive group for some great ab exercises.  Remember that if you have access to a gym or you have a group to workout with then adjust your workouts.  If you do more, GREAT!  The most important part is keeping it fun and exciting!!!  Here are some CORE exercises you can do.

 

 

2.  By this time, you should start feeling really great.  If you have cut out caffeine or soda, you should be done with your detox headache by now.  Remember to drink tons of water!  For example, if you weigh 120lbs, drink half your body weight in ounces.  So you would drink 60oz of water.  If you are working out and sweating, then drink more.  You will have to pee often..sorry but that’s the way it goes:)

 

3.  Mantra for the Day- I need to shower myself with love and encouragement.
I posted on FB today and asked people to share what their favorite physical attribute was.  It was so hard for people to respond confidently and really own what they loved about themselves.  I bet if I had asked, “Give a reason you don’t like your physical appearance.”  I would have gotten tons of responses.  Why are we so hard on ourselves?  I think that we sometimes think that it’s wrong to toot our own horn,  yet its so easy for us to criticize ourselves without even thinking about it. Hmmmmm…something to think about.
Here’s the challenge.  For one week, starting today, write one thing you love about yourself.  I know it will be hard and uncomfortable but we need to practice…starting now:)))

 

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

XOXO!
Judy

 

 

Day 1 of 30 Day Challenge!!!

Day 1!

It’s the first day of June!  If you are new to the challenge, WELCOME!!!  I congratulate you for taking the step to take charge of your health and fitness.  This is a challenge to help you and hold you accountable to a lifestyle change.  This is not a quick fix fad.  We are going to learn how to make changes that will last a lifetime.  I did not start living this way until just a few months before my fortieth bday. That was only a couple years ago. I didn’t really have an urgency to get fit because I was pretty content with being mediocre.  What I mean is this, I wasn’t huge by any means and I wasn’t skinny and fit.  I ate what I wanted and worked out sporadically.  I grew up dancing and was into dance and fitness in my twenties.  In my mind, I was still pretty fit but in reality I was skinny fat.  I ate processed food and was addicted to sugar.  The most weight I ever had to lose was twenty pounds.  So even though twenty pounds wasn’t that much the problem was in my mental game.  I struggled with body dysmorphia and eating disorders.  It wasn’t very obvious but just like all alcoholics don’t look like the guys on skid row didn’t mean I didn’t have a problem.  I was able to really turn things around by the help of my faith, friends, and family. So, no matter where you are in your journey, I want you to know that it’s not too late and that you are worth it!!!  The only regret I have is that I didn’t get healthy sooner.  I wasted so much time not taking care of my body.  Now, I feel great!  I am fit and healthy and I did it the right way.  There are no shortcuts!!!  Join us and we will walk with you and help you one step at a time:)))  Join our community on Facebook. Bootcamp Barre

1)  Friday is CORE day!
Start out with a good stretch, warm up with some HIIT (High Intensity Interval Training) and work the core.  Check out these exercises!!!

 

2) Insanity Day 11- Pure Cardio and Cardio Abs!
I love this abs workout!!!  It’s fifteen minutes of pure ab work without a single crunch.  I feel like I’m getting stronger.  The first time I did this exercise I couldn’t get through it.  I was definitely sore the next day.  Work your core and tell us how you did!!!

This isn’t the Insanity Abs Workout but check this out and do it!!!

3) Mantra for the Day!  -It’s your Body, It’s your Responsibility!!!!
Take charge and do something!!!  If you’re sick and tired of being sick and tired you have the power to change.  Do something EVERYDAY that will get you closer to your goal.  Every time you eat something, ask yourself if it’s going to help you or hurt you from meeting your goals.  You can do it!!!  It’s a daily battle.  Sometimes you win and sometimes you lose.  It’s OK!  Champions have a short memory.  You got this!!!

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