Day 12 of Clean Eating Challenge!

Day 12!

1.  Friday- Stretch and do 30 min of solid cardio and 30 minutes of strength training focusing on your core. Don’t forget to stretch and breathe!

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2.  Food-  I know you are loving the new menu for the next ten days!  Wow!  I would have never guessed that healthy food could taste so good!!!  Who knew!?!?  Make sure to log your food and exercises for more accountability.  This is essential to your success.  Take the guess work out of it and focus on the goal!  If you haven’t tried myfitnesspal.com app, download it today!  It’s an awesome tool to help you keep track of your calories and get you closer to your goal!  Here’s a sample menu for the week and a grocery list.

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3. Mantra for the day:  Bold Faith!!!

By this time, you’re losing weight, feeling pretty good about yourself.  You are starting to really believe that you can make these lasting changes.  It’s time to really step out and do something really radical!!!  The average woman has about four different sizes in her closet.  Some of us still have our high school clothes in the back of the closet and we’re secretly hoping to get back in to those jeans!  Some of us are just hoping to get back to pre-pregnancy clothes.  While others just struggle with the yo-yo dieting of life.  Well, today, your bold faith is to go to your closet and purge out all the fat clothes!  Oh come on, we all have them!  Get rid of all the sizes that you don’t want to be and the ones you will realistically never get back to.  Keep the size that you feel great in and is a healthy weight for you.  DO IT!  I dare you!  I did this about five years ago and guess what?  I’ve kept the weight off!  Sometimes the only motivation I had was to fit in my clothes!  Today, you are going to declare that you are never going to  wear those fat clothes ever again!!!  Purge them and donate them and make room for new clothes to reward all your hard work!  I say this during every challenge group!  If you really believe that there’s no turning back, DO IT TODAY!

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

Day 25, 26, & 27 of Spring Clean Challenge!

Day 25, 26, & 27!

Hello guys!  I hope you’re doing well.  I am feeling great and getting stronger.  Sorry I missed the blog yesterday.  I am giving myself permission to be OK with letting things go. Please forgive me:)  Our bodies are amazing. Our bodies remind us that there is so much to learn.  I hope you are challenging yourself and trying new things.  You will amaze yourself by how strong you really are.  Sometimes strength means to be present and do nothing.  Sometimes, it takes more strength to do that:))))

 

 

1) Friday- Friday’s are our CORE day! We will be meeting at the park since it’s Spring Break!  I love that my clients don’t make excuses.  They want to work out and figured out a way to do it without having to get a sitter:)))  Meet us at Balboa Park 9:30-10:30am
We’ll start off at the bleachers:))))

 

We have a treat for you this weekend!!!  Karen from Fitness With Karen will be here to take care of our Zumba addiction:)  So dance with us and do your core exercises too!!!
Saturday at Pulse Fitness LA in Sherman Oaks!!!  11-12pm

SUNDAY- Is relax and unwind day.  Take a day to recover.  Quiet your mind, body and soul.  Whether or not you celebrate Easter Sunday, take some time to reflect on what the day represents.  A new day, a new beginning, a fresh start, redemption, hope, glory, and love.  Enjoy:))))

 

2) Food- Water!!!
I will keep reminding you guys to drink your water!!!  Be intentional about getting it all in.  Drink half of your weight in ounces.  For example, if you weigh 150 pounds you will drink 75 ounces of water daily.  Just make it a habit.  Carry your water bottle everywhere.  Do it!

 

3) Mantra of the Day! – Champions are not Born, They’re Made!!!
Everyday you have an opportunity to be a champion.  The only thing that separates the average people from the champions are the time and effort champions are willing to put in. It’s not automatic or genetic.  It’s not going to happen by osmosis.  It’s a CHOICE to take action towards your goals and not give in to laziness and excuses. Another thing about champions is that they have a short memory.  Shake it off and move on!  You decide!!!  It’s up to you:)))

 

Stop talking and just keep doing.  You ARE a CHAMPION!!!  Act like it!

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

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 68 of 90 Day Challenge!

Day 68!

It’s normal to have ups and downs!  The road to success is never a straight line.  If it was easy, everyone would be in shape.  On the contrary, it takes hard work, dedication and determination to persevere when we want to quit.  I commend you guys for your strength and commitment to your health and fitness.  I applaud you guys for staying in the game.  One of the mottos at Bootcamp Barre is, “It ain’t pretty but it will be!” LOL!!!

1.) Friday- CORE day!
I wanted to reiterate that seeing ab definition shows up in women under 18% body fat.  You can get your body fat tested at the gym, your doctor, or personal trainers.  If seeing abs are your ultimate goal then here are some tips.  Are you ready!?!?!

A) Lose the belly fat. Lean muscle shows visible results, so losing belly fat should be your first goal for getting six-pack abs. Cut out all sweets, including cake, soda, ice cream, cookies and candy. Add more lean protein to your diet to give you the proper nutrition for building muscle

B) Drink at least eight 8-oz. glasses of water a day to aid in muscle growth.

C) Eat non-processed foods to reduce bloat and fat. “Whole wheat,” “high-fiber,” “fresh” and “baked” should be keywords to look for when buying foods.

D)Do at least 30 minutes of cardio four days a week. Running, aerobics or dance are all good options for burning stomach fat.

E) Do the plank. Lie on your stomach and lift your chest by placing your elbows and forearms on the ground. Lift your legs by balancing on your toes. Tighten your stomach muscles while keeping your back flat. Hold for 20 to 60 seconds, lower and repeat. Do three to five reps.

F) Do the bicycle. Lie on your back. Bend your knees and hips to a 90-degree angle. Put your hands behind your head and curl your chest forward. Straighten your right leg and bring your left leg toward the chest. While doing this, move your right shoulder to your left knee. Repeat with the opposite shoulder and leg, so that it looks as if your legs are pedaling. Do 12 to 16 reps.

G) Do a reverse crunch. Lie on the floor with both arms at your sides. Pull your knees up so they are at a 90-degree angle. Use your abs to pull your knees toward you chest as you exhale. Inhale as you lower your knees back to a 90-degree angle. Do 12 to 16 reps.

From eHow Health

 

2.) Food- Eat more!!!
I went to my nutritionist the other day just to check in and see how I was doing.  I was very encouraged to see that I have maintained my weight for the last five years!!!  That is HUGE!!!  I have yo-yo’d pretty much all my adult life and I was really encouraged to see that I kept the weight off.  She did tell me that I wasn’t eating enough.  I’m trying to get my body fat percentage to go down and I’ve been feeling stuck.  Even though I work out hard and eat healthy food, I wasn’t eating enough and also not getting enough sleep.  So, I commit to getting to bed earlier and eating more.  I’m also on a quest to build more muscle.  More muscle=more calories burned:)  If you find yourself stuck and you’re not seeing the results you want, it may be that you need to increase your calories and get more sleep.

 

3.) Mantra for the Day!!! Gratitude!

If you are not grateful for the body you have now, you won’t be grateful even when you reach your ultimate goal weight.  What you do today and how you treat your body today will determine how you will treat your body when you get to your ultimate goal weight.  The same applies to all areas of your life.  You may think, “When my spouse changes then I will treat him/her better.” or “If I had a different boss, I would be a better employee.” or “If I had more money then I will be more generous.”  Sorry charlie….what you are doing RIGHT NOW will reflect how you will be even when you accomplish your goals.  Actually, this is exactly the kind of attitude that will keep you from accomplishing your goals.  You only have the power to change YOURSELF.  Not your circumstances, the scale, your spouse, your boss, etc….if you keep waiting, you’ll stay in the same place.  So, focus on the good.  Keep a gratitude journal.  Commit to forming the gratitude habit in 2013.  Don’t get out of bed until you have listed at least five things you are grateful for.  I promise this will shift your mindset and change your life!

 

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


Day 54 of 90 Day Challenge!

Day 54

I love this group.  I’m so grateful for this community of people who are trying to live healthy, fit lives.  Keep going!  Stand by your team…keep cheering each other on!  Thanks for all your encouragement, support and patience:)))  XOXO!!!

 

 

1.  Friday- Stretch, Cardio and CORE!!!

I love planks!  We do variations of planks in my classes. OK, please go and like our page and join the community!!!  Please click here and ‘like’ us:)))

 

 

2.  Food- Super food of the day!  Butternut Squash:)))

 

 

 

3. Mantra for the day:  Sometimes Being Strong Means Being Still
Having had health challenges during the last couple of months has really taught me a lot about slowing down and listening to my body.  My mind says, “GO! GO! GO!” But my almost forty three year old body says, “Slow down!”.  Sometimes, the smart choice is to slow down and be still.  It’s so hard.  I’m learning.  I’m obeying.  I’m getting better.

 

 

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

Day 26 of 90 Day Challenge!

Day 26

 

Sometimes I feel like the “Little Engine that Could!” LOL..There are days when I am just barely putting one foot in front of the other.  It’s OK.  We need to accept where we are.  Just like life, we’re going to have our ups and downs.  Acceptance is key.  Don’t try to control or manipulate the situation.  Sometimes we just have to roll with the punches.  Maybe in the past we used food to numb, drown, or mask our feelings.  Not anymore.  We are going to deal and use our muscle of self control and perseverance!

 

1.  Friday- Cardio for 40 minutes and 20 minutes of some intense Core strengthening exercises!

 

 

2.  Food- Here are some great tips on limiting your calories!

  1. Planning on eating out? If you MUST eat half and bag the rest. An average restaurant entree has 1,000-2,000 calories. Remember that!
  2. Use a salad plate instead of a dinner plate. Smaller plate = smaller portions.
  3. Never eat out of a bag or jar! You’re bound to eat more than you should. When dealing with jars/bags take the portion of what you’re eating out and put it on a plate!
  4. When eating a meal start with the lower calorie food first! It’ll make you filled up so chances are you won’t eat as much of the fattening stuff as you would have!
  5. Switch to 1% milk. If you drink a glass of milk a day you can lose up to 5 pounds a year.
  6. Keep a food journal! Once you see what you actually eat, you’ll want to eat less.
  7. Follow the Chinese saying, eat until you’re eight tenths full.
  8. Use mustard instead of mayo
  9. Cut back on sugary calorie filled drinks. Drink water & green tea instead.
  10. Sit down when you eat, but make sure you’re sitting up straight. You burn 10% more calories that way!

 

 

3. Mantra for the day: Amazing results don’t happen overnight, but they do happen over time.

We live in a results dominated world.  We want results and we wan it NOW!  This can be a bit frustrating when trying to make healthy lifestyle changes.  We have to be patient and remember that our weight gain didn’t happen overnight.  I think sometimes we expect to lose weight overnight because we look at what the media feeds us, we also see people take drastic measures to lose weight.  I’m here to tell you that it will take time to lose weight in a healthy fashion and keep it off.  So, enjoy the ride.  Don’t get so antsy.  Don’t weigh yourself everyday.  Stop obsessing.  Just make the right choices everyday and you will see changes.

 

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

Day 12 of 90 Day Challenge!

Day 12!

So today might be a hard day.  You might be feeling a little frustrated that your results are not coming fast enough.  Maybe you’re just tired of preparing meals, working out, and counting calories.  Maybe you just realized that this is just too much.  It would be so much easier to just quit right here, right now!  Well, when you persevere through the hard times is when you are actually changing and growing.  That’s when champions are born!!!!

1.  Friday- Zumba & Core Day!!!

 

2.  Food-  I know you are loving the new menu for the next ten days! (get the menu on the exclusive page) Wow!  I would have never guessed that healthy food could taste so good!!!  Who knew!?!?  Make sure to log your food and exercises for more accountability.  This is essential to your success.  Take the guess work out of it and focus on the goal!

Start your day off with this yummy smoothie!!!

  • 2-3 cups organic spinach
  • 1 cup unsweetened vanilla almond milk
  • 1-2 cups frozen strawberries
  • 1 cup frozen blueberries
  • 1/2 frozen banana
  • 2 tablespoons flaxseeds
  • Blend and drink:))))

 

 

3. Mantra for the day:  Bold faith!!!

By this time, you’re losing weight, feeling pretty good about yourself.  You are starting to really believe that you can make these lasting changes.  It’s time to really step out and do something really radical!!!  The average woman has about four different sizes in her closet.  Some of us still have our high school clothes in the back of the closet and we’re secretly hoping to get back in those jeans!  Some of us are just hoping to get back to pre-pregnancy clothes.  Others just struggle with the yo-yo dieting of life.  Well, today, your bold faith is to go to your closet and purge out all the fat clothes!  Oh come on, we all have them!  Get rid of all the sizes that you don’t want to be and the ones you will realistically never get back to.  Keep the size that you feel great in and is a healthy weight for you.  DO IT!  I dare you!  I did this about three years ago and guess what?  I’ve kept the weight off!  Sometimes the only motivation I had was to fit in my clothes!  Today, you are going to declare that you are never going to  wear those fat clothes ever again!!!  Purge them and donate them and make room for new clothes to reward all your hard work!

Have a beautiful day! I 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 15 of 30 Day Challenge!!

Day 15!

Well, it’s our mid point check in today!  How’s your progress?  Remember that progress is measured in many different ways.  I feel strong, my pants are loose, I see more definition, I am not reliant on caffeine or sugar for my energy, I have way more endurance, I am eating more often, I drink more water, my arms are more toned, I lost 5% body fat, and I am feeling balanced in my relationships.  I’m more in love with my husband, my kids are doing great and I am enjoying my work.  I don’t feel burned out, I feel hopeful, inspired and ready to accomplish more goals.  The story doesn’t end with strong abs and the number on the scale.  In my lowest weight and ‘skinniest’ time, I was the most miserable. I was never skinny enough and I was so unhealthy!!!  I was grumpy all the time because I was STARVING!!! LOL!  I was not fun to be around and was super insecure and ungrateful.  Guys, this is a lifestyle change.  Even if you have a few more pounds to lose but have a healthy self image and a happy, balanced life then YOU ARE DOING AWESOME!!!  Don’t get caught up on the wrong things and be results oriented.  This is a marathon, not a sprint:)))  I believe in you.  You CAN do this:))))

 

1) Friday- CORE day!!!  Check these out:)))

 

2) Super Green Drinks!!!  Try one and let us know what you think:)))

 

3) Mantra for the Day- Words of Wisdom:)))

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

Day 8 of 30 Day Challenge!!!

Day 8!

TGIF!!! It’s Friday and it’s time for the weekend.  I know for us here in LA it’s been summer for awhile:)  We have been hanging out by the pool and enjoying the great outdoors.  Remember that this challenge is a lifestyle change.  This is not a life sentence:)  This shouldn’t be torture or a struggle.  Learn to enjoy your new healthy habits.  Enjoy creating new, clean dishes.  Enjoy new workouts and outdoor activity.  Don’t shy away from working out hard.  Your body will respond and will start craving it more and more.

1) Friday is CORE day!  Try these exercises.  Always remember to engage your core and keep it tight!  This will also help your posture and make you look taller and leaner:)

 

2) Mantra for the Day- Patience and Perseverance!!!
This is such a huge obstacle for me.  I am a results oriented person and I’m not very patient.  We’ve been doing these challenge groups since January.  All my clients were sending in their success stories of weight loss and inches lost and my scale was not budging at all!  I had to learn to surrender as I had to adjust to my health issues and modify my diet to get results.  I love that there really is no one size fits all approach to health.  We’re all different and we all have different needs.  I went to the Dr. today and I lost 5% body fat!!!  I was very happy about that.  I actually gained four pounds but I know muscle weighs more than fat.  I recently increased my cardio and cut out sugar so I know that had a lot to do with it.  This is not easy guys!  Changing old habits are challenging.  If you want it bad enough, you will see progress.  Stay persistent, stay patient, be all in!!!  I’m totally here for you and our community is here for you.  No matter where you are today, just take one step towards the right direction and soon enough, you will get there.  Love you guys and I’m rooting for you!!! XOXO:)))