Day 24 of February Sweetheart Challenge!

Day 24

I hope you are doing well.  We are gearing up for our March challenge group!  I hope you guys can join us in March.  We will be focusing on de-cluttering our lives and our drawers:)  We will begin a Spring Cleaning Challenge as well as cleaning out some bad habits from our lives.  I’m really excited about it!!!  Sign up TODAY!!! 
We will begin Monday, March 4th!!!

I’m really excited for the great news from some of my clients about what they got out of the “Sweetheart Challenge”!!!

“Thank you, Judy and group for a great month!!!! Although I didn’t make my weight goals for the month, I think I’m on track for a healthier walk in exercise and eating. I’m grateful for the posts from everyone it encouraged me to keep going. I’m also SO glad for Judy’s great workout posts!! I love these. I can do them from home on my own schedule and they reinvented the way I workout and It’s not a boring routine which makes me want to stop working out. I loved the sweetheart challenge and sad to see this stop. I know I need this reminder.” -Sweetheart Challenge Member
“I personally loved the “Sweetheart Challenge” and used the relational tools to help my marriage. Honestly, in the beginning, my husband and I were arguing and I didn’t want to follow the daily challenge. Yet, I did it anyway. It worked! It helped me to be grateful for my husband and reminded me of everything that he was doing right. I chose to express gratitude instead of the things I was mad about. I would not have even thought to do that on my own. I am grateful for the February Challenge. My husband said, “All I know is that I like that Challenge that you are doing!” Thank you for helping our marriage!” -Sweetheart Challenge Member

 

 

1) Wednesday- Upper Body Day

 

 

 

 

2) Food- Portion Control!

 



3. Mantra for the Day-  Don’t you Dare Give Up!!!
This month we have been focused on relationships. Whenever you have people, you will have problems.  If you are in a relationship and you’re in a difficult season, DON’T.GIVE.UP!!!  Sometimes, you just need to persevere through it. Fake it until you make it!  Action causes emotion!  Just discipline yourself to do what it right, even if you don’t want to.  Interestingly, you can apply this in your health journey.  You won’t always feel like working out, eating right, or planning your meals.  DON’T.GIVE.UP!!!  You will eventually get to a place where you will enjoy it.  Just like your relationship, you will get to a place of deep love.  The more you persevere, the deeper the trust and intimacy.  The problem is that we quit before we get to experience that.  Again, just like our health goals, we tend to give up before we can taste the victory.  Hang in there!!!  You can do this:))))


 

 

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

 

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 17 of January Detox Challenge!

Day 17!

You guys are doing such an awesome job.  I love how determined and intentional you are about this challenge.  This is what it’s going to take to get you to the next level and to stay connected.  Once we slack off, it gets easier to fall back on our old habits.  Keep looking ahead and keep your eye on the goal!!!

1) Wednesday- HIIT and Arms!
We’ve been doing a lot of HIIT training in class.  This is a great way to burn fat and build muscle.

 

2) Food- Try these Juicing Recipes!

3) Mantra for the Day- KEEP GOING!!!

We live in the world of the “We want it now” generation!!!  We want everything at microwave speed and we’re not willing to wait for it.  Health and fitness is NOT something that will happen overnight.  Unless you have a good plastic surgeon, getting healthy the right way takes time.  Know that you WILL see results with every good choice and every good workout.  Keep going!  Don’t give up:))))

 

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

Day 15 & 16 of January Detox Challenge!

Day 15 & 16!

Hope you had a great weekend!  I celebrated my bday over the weekend and had loads of fun with family and food:)  I need to get back on track.  Remember, every day is a new day and a new beginning:)))

1) Food-  I started blending my drinks.  Juicing was getting way too expensive!  I’m going to do both.  It’s going really well.  I’m addicted:)))

 

 

2)  Workout- Work your lower body.  Legs, booty, and abs!  Go for an all around strength training routine too.  Try these:)

 

 

 

 

3) Mantra for the Day: Enjoy the Little Things!
Don’t forget to stop and enjoy the little things.  I’ve had the incredible opportunity to have family over the last few days.  I was off my normal routine, schedule, workouts, and eating habits.  Guess what!?!?!  I survived:))))  In the past, I would have been more concerned about staying on task than enjoying my family.  We’re in this thing for a lifetime.  I realized that I would never get this time back so enjoy it!  I hope you’re doing the same.

Love you guys!!!  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 48 & 49 of 90 Day Challenge!

Day 48 & 49!

I am so excited about all the things I’m learning during this challenge.  I remember doing this a while back, I kept a food journal, worked out hard, measured my food and I was able to see great results.  I realized that just because I did it once doesn’t mean that I had arrived and that it was all good.  Once I stopped intentionally being pro-active with my food choices and portion control it was very easy to go back to my old ways. When we let up and lower our guards, it’s very easy to slip up and go to our old ways.  So, with that….don’t be annoyed or frustrated with the amount of time and energy you devote to this.  In order to have success you need to be on your toes and not let up.  Sorry..I wish I could tell you there was an easier way but anything that is worth it is going to be a challenge.  Once this becomes part of your rhythm, it will become easier and even enjoyable!  :)

 

1.  Saturday-  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!!!  We’ve been riding our bikes as a family.  It’s been so awesome!!!

Sunday- Don’t forget to take a rest day.  It’s super important to recharge your mind, body and spirit!  Enjoy:)))

 

2.  Food- Great job on eating clean and replacing the bad habits with good ones!  Don’t you just love how much better you are feeling?  A good number of you have lost weight on this journey.  Please do not get discouraged and depressed if you’re not where you want to be.  This is a lifestyle change.  You didn’t gain it overnight, you won’t lose it overnight either.  Do not obsess with the number on the scale.  The goal is to feel better, eat healthier, and live longer!!!  Fitting in your jeans and looking good at the beach is just the icing on top!

LOL!  We’ve all felt this way about diets…DO NOT DIET!  Make this a way of life.  There are so many delicious healthy recipes now.  Enjoy!!!

 

 

3. Mantra for the day:  I am Mentally Tough!

You are mentally tough!!!  The battle starts in your mind.  If you doubt and give up mentally, then you 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!!!

 

 

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

Day 20 & 21 of 90 Day Challenge!

Day 20 & 21

I’m so proud of you guys! All the hard work, dedication and commitment are paying off.  This is the time where we can tend to let up.  Don’t look back or to the side to see what everyone else is doing.  Keep your eye focused on the goal!

 

1.  Saturday- Family fun day!  Incorporate your friends and family for a fun activity!    Whatever you decide to do today, make sure it’s fun!  Enjoy:)))
Sunday- Make sure you take a rest day and rejuvenate your body:)  RELAX!!!

2.  Food- Weekends tend do be the hardest time to stay on track.  If you haven’t heard of myfitnesspal.com you have to sign up today!  Its FREE and so easy to use.  They have an app that you can use right on your phone.  It will track your calories, exercises and even scan food items to let you know if you are within your limits.  It’s a really handy tool.  Use it when you’re out at dinner.  You would be surprised at how much bigger the meal portions are at restaurants!  Some meals are 1500 calories per plate!!!  Hmmmm…and we wonder why there’s an obesity epidemic! If you join, add me…judythureson:)))

 

3. Mantra for the day: “We are what we repeatedly do. Excellence, therefore, is not an act, but a habit.”– Aristotle

This is such an awesome quote!  Our daily habits are what brings us success.  I know that sometimes life can be a little boring, we can be sick of eating the same things or doing the same exercises but as you’re working little by little everyday you are inching your way closer to your goals.  You may not be where you want to be yet, but at least you’re not where you started!  Enjoy the journey.  Don’t get so impatient and freak out when you’re not seeing results.  Do the work daily and you will get there.

 

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

 

Day 12 of 30 Day Challenge!!!

Day 12!

How’s it going????  I know that this is a lifestyle change and there are good days and bad days.  Sometimes, it feels like it doesn’t really matter if we exercise or eat well because the scale doesn’t budge or we’re just tired of prepping meals.  Sometimes, we feel so burned out that we just want to eat a cookie!!!  Can I get a witness!?!?  I know I have those days.  In those moments, you have to persevere and remind yourself WHY you’re doing this.  This is more than just for vanity.  We have to educate ourselves and learn about the growing trend in GMO’s and processing of our foods that are killing us.  We can’t just bury our heads in the sand anymore.  This is a lifestyle change to help us live longer and to become an ambassador of health and wellness to our communities.  This is bigger than you wanting to lose a few pounds. We are getting healthy to break the cycle of obesity in our families and communities.  Let’s break the cycle of diseases such as cancer, diabetes, high blood pressure, etc….These illnesses are preventable by eating the right foods.  So, while it might not happen overnight, each choice you make makes a difference for your future and for the future of those you love.  Hang in there!!!

 

1) Tuesday Cardio- Go get sweaty:))))

Try it and burn some calories:))))

 

2) Food- Refreshing Snack for Summer!!!

Pineapple Mango Salsa

1 1/2 cups diced fresh pineapple
1 diced mango
½ of one red bell pepper, finely diced
¼ cup red onion, finely diced
1 tbsp. minced fresh cilantro
Juice of one lime
Pinch of coarse salt

Toss all ingredients in a bowl.  Cover and refrigerate until flavors are blended (about 30 minutes).  Serve with tortilla chips or use in favorite recipe.

Source:  Annie’s Eats

 

3) Mantra for the Day- It’s Supposed the be Hard!!!

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

Day 16 of 60 Day Challenge!!!

Day 16!

Sorry I’m a little late today.  I hope you guys are doing well and staying on the program.  There will be good days and bad days.  Give yourself permission to not be perfect.  Everyday is a new day and we are here for you.  We support you and are rooting for you!
Even if it’s hard, don’t give up!!!

 

1) Wednesday!  Upper body day.  Do your push ups and planks today!  Check out this plank chart.  Work on those push ups and keep a chart to see your progress.

 

2) Sugar Facts: New guidelines for added sugars

Saturday, August 29, 2009 at 2:09 PM
  |  posted by Monica Reinagel, MS, LD/N

The American Heart Association has come out with new challenge: Limit added sugars to no more than 25g (about 6 tsp) per day for women and 36g a day for men.  Right now, we consume on average around three and a half times that much.

Where did they come up with the numbers?

The AHA reasons that “excessive consumption of added sugars is contributing to over-consumption of discretionary calories,” which, in turn, leads to obesity and increases heart disease risk.  Discretionary calories are the ones we eat just for the fun of it and not necessarily to meet our nutritional needs. The USDA dietary guidelines recommend that these discretionary calories should be limited to 10% of total calories. The AHA figures that added sugars should make up no more than half of the discretionary calorie allowance.

This new recommendation sets the bar on added sugars even lower than the “10% of calories” limit that was suggested a few years back by the World Health Organization.

True confessions

I have to be perfectly honest with you: I’d have to make some changes in my diet in order to limbo under the new 25g bar. I don’t drink soda, which is the primary source of added sugars for most Americans.  And I don’t eat a whole lot of processed foods.  But I do enjoy ice cream. I often bake muffins or make granola for breakfast. I have a square of chocolate after dinner most nights. It adds up quickly.

What counts as an added sugar?

Of course, it depends on what you count.  Most sources agree that naturally occurring sugars in fruit and dairy don’t count as added sugars.  I agree.

Many try to argue that “natural” sugars like honey or molasses also shouldn’t count, but I don’t see why.  Honey, molasses, maple syrup, agave syrup, refined white sugar, brown sugar, and organic cane sugar are all concentrated sources of sugar. Some are more refined than others, but the nutritional and metabolic impacts are similar.  In other words, I’m not off the hook simply because I make my granola with honey. It’s still a source of added sugar in my diet.

Adding it up

It’s fairly easy to keep track of the sugars that we add ourselves, whether at the table or in the mixing bowl. The real trick is keeping track of the sugars in processed foods. Check the ingredient lists for sugar and all its aliases (such as corn sweetener, corn syrup, dextrose, glucose, high fructose corn syrup, honey, maltose, malt syrup, molasses, sucrose, and syrup). The higher up these are in the list, and/or the more of them you see listed, the more sugar the food contains.

The nutrition facts label has a line for “total sugars” and you can use this to keep a tally, but keep in mind that this number includes the natural sugars in fruit and dairy as well as added sugar (honey, etc.).

For example, a container of fruited low-fat yogurt contains 47grams of sugars. However, a container of plain low-fat yogurt contains 17g of naturally-occurring sugar.  That means that the fruited yogurt has 30g of “added” sugars.  Oops…you’re already over the limit.

It’d be a bit trickier to sort out the natural versus added sugars in something like a store-bought oatmeal raisin cookie. But you get the idea.

So, how hard would it be for you to limit yourself to 25 grams of added sugar a day? How hard would it be if you also avoided artificial sweeteners?

3) Mantra for the Day: Form the Fitness Habit
A habit is formed by repetition.  The more you do something, the more it becomes a part of your life.  When you prioritize your fitness you will form healthy habits.  Making the right decisions daily will get you closer to your goals.  In the same way, when you make the wrong choices, you get into the habit of eating the wrong foods and not being active.  I used to be so unhealthy.  I LOVED junk food and hated exercise.  I would go in spurts but I would much rather be a couch potato and eat bon bons:)))  Now, I rarely miss a workout, I eat well and I’m happy:)  I had to get used to making the right choices every single day and before you knew it, I formed a healthy habit.  It didn’t happen overnight and it took time.  My health journey is a work in progress and is still evolving.  Be patient with yourself and enjoy the journey.

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