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 1 Spring Clean Challenge!

Day 1

Welcome to the Spring Clean Challenge!!!  If you are new to the challenge, WELCOME!!!  If you are a returning challenger, welcome back!!!  Here we go!!!  Let’s CRUSH it!!!

 

1) Tuesday!  Work out!  I always get asked the question, “What workout is the best for me?” The answer, “The one you WILL do!!!”  Find something that interests you and do it.  It might take you a few trials but once you find what you love it won’t feel like working out!  Those are the best kinds of workout.  I love to dance and after an hour of sweating and moving, I’ve already burned lots of calories!!!

 

2) It’s our first day of the detox.  Here’s the list in case you need it!
No caffeine (decaf or green tea OK just one cup, no sugar or fattening creamers)
No refined sugar (fruit ok)
No white flour
No alcohol
No junk food, processed food, chocolates, cakes, etc…

Good rule…if it has a momma and it came from the earth, you can eat it:)))

 

3) Mantra of the Day!!!- Refinement

re·fine·ment/riˈfīnmənt/

  1. The process of removing impurities or unwanted elements from a substance.
  2. The improvement or clarification of something by the making of small changes.
    Synonyms-purification – subtlety – delicacy – polish – nicetyThis detox period will be a period of refinement.  It won’t feel good, we will be challenged and uncomfortable.  That’s OK. It’s not supposed to be easy.  This is a time to purify the body from all impurities.  We will add all the proper nutrients and start healing from the inside out.  Check in with us on our exclusive page and connect with all our members.Love you guys and I’m rooting for you!!!

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

Day 25 of January Detox Challenge!

Day 25

It’s been a great start of the year so far.  Many people on the detox challenge have gotten back on track and are enjoying clean eating.  Now that we have the right tools to eat better, we’re getting ready to give you the tools to get fit in about fifteen minutes a day!  You don’t have to work out longer and harder, you just have to work out smarter:)))  This new fitness challenge will begin on Monday, February 4th!  In addition to the fitness videos that you will be accountable to do, we will have a relationship challenge where you will get daily inspiration on how to be a better partner:)))  Spaces are limited…:)))

You can register and sign up here…

 

 

 

 

1) Thursday- Yoga Day!
Keep doing yoga!  It’s good for you:)))
Do these sun salutations every morning.  Start with a few and work your way up.  It will get the blood flowing, help with your back issues, and tones the body!

 

2) Food- Combine Your Food
The trick to staying satiated is to make sure you are combining your protein, carbs and good fat. Forget about the high protein diets.  It’s all about balance and being smart about what foods you’re combining.  Try these combinations:)))

 

3) Mantra for the Day- One Day at a Time!
I say this all the time and it’s a good reminder.  All we have is right now.  Stay in the moment and do your best today.  Don’t get anxious about what the future holds.  Many of my clients fear gaining weight back, not being able to keep the new lifestyle change, not being able to have time to work out, yada, yada….Look, just take today, do your best to eat right, stay active and be kind.  That’s it! You can do it:))))

 

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!

 

Day 6 & 7 of January Detox Challenge!

Day 6 & 7

You guys made it through the first week of the challenge!!!  The weekend is here and this is where it can be a little tricky.  Make sure you plan carefully and be mindful.  If you’re going to be out with the kids all day driving them to soccer, and dance, and band, etc…you need to have good snacks in your purse in case of emergency.  We tend to give in and cave in when we are not prepared.  Trust me, I’ve done it!!!

 

1) Saturday & Sunday
Use Saturday to be a day to do activities that involve other people.  Go on a hike, bike ride, skating, or walk together as a family or with friends.  Enjoy:)

Sunday is normally a rest day.  Take the time to replenish your body and re-group for the up coming week.

 

 

2) Food- Day 6
Another yummy juice recipe!!!

 

3) Mantra for the day:

We are only six days in and you guys are already experiencing great results!!!  I’m so excited for you!  Remember to stay the course and don’t get complacent.  This is a marathon not a sprint.  Take each day as it comes and enjoy the journey!

 

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

 

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 3 January Detox Challenge!

Day 3-

How’s it going?  For some of us, the detox can raise havoc on our systems and it can really cause some intense symptoms.  Some people experience headaches, migraines, irritability, mood swings, insomnia, and many others.  It doesn’t feel good at the time but after about the third day, you will begin to feel better.  This detox for me has been pretty mild.  I’m grateful because I did pretty well last year being consistent, eating healthy, cutting out most of the foods on the detox list.  I was tempted to sneak fruit in my juice and add salt to my foods.  I didn’t give in because I’m hosting a detox group online and I would never ask them to do anything I wasn’t willing to do myself:) We are in this together and together we will get through it!

1) Wednesday- Upper Body Workout
Try these!  An exercise ball is a good investment:)

 

 

 

2) Food- Day 2 Detox- My juice was so much better today:)
2 green peppers
6 carrots
2 cups spinach
2 cups organic mixed greens
handful of mint
small piece of ginger
2 lemons
1 lime

It doesn’t look too appetizing but it really did taste good:)))

 

3) Mantra for the day:  Take the time…
I talked to so many people that wanted to do the detox but had a lot of excuses.  “I don’t have the time.”, “I don’t know if I can do it.”, “I don’t want to give up coffee.”, yada, yada, yada….So how is that working out for ya!?  I’m so proud of the women in my detox challenge group that made the decision to go after their health and fitness with no excuses!  You can still do it!  It’s not too late!  Just start wherever you are.  Time will pass anyway, might as well be productive.  Don’t give up, and don’t give in.  You can do it:)))

 

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 1 of January Detox Challenge!

Happy Monday!
It’s a New Year and it’s time for a New You!!!  Just like many people during this time of year, we are making resolutions, writing down our goals, and making decisions to change and do things differently.  Well, I hope you’re ready for the detox!  We are going to retrain and recharge our taste buds:)))  Forget about what happened or didn’t happen in 2012!  It’s time to start new and make DAILY decisions to take steps towards your goal.  You got this!!!  If you signed up for the program, make sure you connect on the private page and keep plugged in.  The magic is in the community.  We were not meant to this alone.

 

1) Lower Body Workout- Make sure you stretch before and after and do some cardio to get your heart rate up.  Don’t be afraid of weights and work those squats and lunges.  Try some of these workouts.

2) Food- For the first three days, we are only juicing greens, carrots, lime, and lemon.
Experiment and tell us how it came out:)))

Greens ideas to juice:)))
Greens Ingredients:
Arugula – spicy, grassy
Basil – sweet, spicy
Bell Pepper – hydrating, sweet, zesty
Cabbage – mildly grassy
Celery – zesty, hydrating
Chard – grassy, sweet
Cilantro – sweet, fragrant
Collard greens – grassy
Cucumbers – hydrating, sweet/sour
Endive – bitter
Fennel – anise, zesty
Green apples – very sweet, tart
Green grapes – very sweet, tart
Green onion – zesty, spicy
Green pears – very sweet
Honeydew – sweet, hydrating
Jalapeno – spicy, zesty
Kale – grassy, dark
romaine – hydrating, mild, grassy
Limes – sour, zesty
Mache – grassy, dark
Parsley – grassy, zesty
Spinach – grassy, dark, pungent
Watercress – spicy, grassy, hydrating
Wheatgrass – very grassy
Zucchini – hydrating, mildly bitter
Mint – vibrant, minty, cooling
assorted green herbs

 

3) Mantra for the day-  Actually I can….

I was thinking about how grateful and lucky I am to be doing what I get to do.  I have struggled with insecurities, quitting, fear, anxiety, you name it!  The voice that would badger me and criticize me was much louder than the gentle whisper of encouragement.  Once I started choosing which voice to listen to, I started to feel more confident, secure, faithful, and excited about my path.  During this journey, CHOOSE to listen to the voice that says, “YOU CAN DO IT!!!”  If you can’t hear that voice right now, then listen to me:)))  I’m here to be your biggest cheerleader.  I’m excited to be on this journey with you!

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

Day 81 of 90 Day Challenge!

Day 81!

Hope you had a great holiday break spending it with people you love.  I had a fabulous time and definitely indulged.  I’m looking forward to our detox coming up on January 7th!  There are some spots left if you want to join us.  I’m compiling some great recipes and testing them out on my new juicer.  Can’t wait!

 

1.  Thursday- Stretch and do 1 hour of yoga today.  Enjoy and breathe….

 

 

2. Food-Head start detox!

Clean out your system and prepare for our January detox.  We’ll probably have a couple more indulging days for New Year’s so get a jump start!

 

3. Mantra for the Day:  The trouble is, you think you have time.I always thought I had time to get in shape.  I was young, fairly healthy, I looked average in my clothes, and thought I had all the time in the world!  One day turned into a week, into a month, into months, into years, into a decade!  Basically from 30 to 40 I hardly worked out, I had three kids and thought my ship had sailed.  I never ever imagined that I could get in shape and be healthy.  I definitely didn’t think I could be in the best shape of my life in my forties!  Well, same rule applies, everyday of working out turned into a week, a month, many months and almost three years later, it’s become my way of life.  I LOVE to workout, I eat clean most of the time, I feel amazing and I count my blessings everyday!  I am dealing with the consequences of many years of neglecting my body. So don’t wait.  Do it NOW!!!  Keep at it.  One day at a time.  It’s a marathon, not a sprint!

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