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???

a7d0c48f5f84fb3bd7ef46edcce6f814

 

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!

a762b8bff2b8031aac36a03bb8469

al424b0735410e5d0de30840078a7d293

 

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!!!

cleando603d37ec721a87b64f66ab30c97c2e

 

 

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:)

ansbdb72c3826181d0bbc91c30015

 

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

 

Day 19 of January Detox Challenge!

Day 19!

How’s it going???  Don’t get weary.  We’re here for the long haul.  Dig deep and start again.  You have to get sick and tired of being sick and tired.  In order for true change to happen, you must be willing to push through when it’s uncomfortable.  You must be willing to do what others are not.  You have to keep your focus.  What did you do today to get you closer to your goals?  It’s not too late.  Keep going!!!

1) Friday- CORE
Let’s get that CORE strong!  Here’s how:)))

What if we spent more time focused on this “core”????  How would our life be different?
OK..let’s work on both:)))  Focus on the inside and the outside:)))

 

2) Food- Buy Organic Whenever Possible!
Now that I’ve been juicing like a mad woman, I’m hyper vigilant about washing my produce in Kangen water.  It’s alkaline water with many levels.  I wash my produce in 11.5 to make sure I get all the pesticides and e-coli bacteria out.  I used to just rinse my produce under the faucet.  Now, I make sure I soak it and wash it thoroughly. Here’s some pictures of the produce I washed today.  Check out our facebook page for pictures and video:)


 

3) Mantra for the Day- One Day at a Time:)
I couldn’t have said it better…..enjoy the journey!!!

 

 

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

Day 51 of 90 Day Challenge!

Day 51

Mama said there would be days like this…. “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.  Remember the goals we wrote out in the beginning of the program?  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.:)))  Remember, in order to achieve our goals, we must work hard!!!

 

 

1. Tuesday- Cardio Day!  Question of the day.
Question:  “What is the best workout?”
Answer:  “The one that you will do!”  Seriously, not everyone is going to benefit from one specific workout.  You have to find the workout that you WANT to do.  What inspires you?  What is fun?  What challenges you and motivates you?  There are workouts that I absolutely love and I want everyone to do it because I LOVE it so much!  For instance, Yoga!  I love yoga and I bring friends to classes all the time.  I have some friends that loved it and some that hated it with a passion.  It’s OK.  Keep trying and you will find the workout that will be your passion.  Right now I love ZUMBA!  So much so that I got certified to teach it.  Come and take it with me:) Let me know what your favorite workout is:)

 

 

2.  Food- Super food of the day! – Green Smoothies:)
Ever since I saw the documentary, “Fat, Sick and Nearly Dead” I have been drinking my greens.  I have consumed more fruits and vegetables in the last six months than I have in the last three years!  I’m not exaggerating.  I also have my husband drinking my green potion.  That makes me so happy because I know he’s getting his nutrients and vitamins.  He’s also lost ten pounds just adding one shake to his diet.

Here’s my green smoothie recipe: (in a blender)
ice
1/4 cup blueberries
1/4 cup strawberries
1 banana
1 cup spinach or kale
1 cup almond milk
water to thicken or thin
one scoop of vanilla protein powder -(optional)
It’s soooooo good!  This makes about three 16oz servings.

Check out these other ‘green’ juice recipes….

 

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:)))

 

 

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

 

Day 23 of 90 Day Challenge!

 

Day 23

There will be days when you will feel like dragging your feet and you just can’t seem to get motivated.  You just want to stay in bed and sleep or go on a carb or sugar binge.  Really listen to your body.  Sometimes, when we feel like that, it’s usually because we don’t want to deal.  Dealing requires feeling.  Especially dealing with unpleasant topics such as finances, relationships, illness, divorce, etc…It’s sometimes easier to check out.  Don’t do it.  It is a blessing to be able to be fully alive and fully present.  Even when times are tough, it’s a reminder that your heart is beating.  You will never be able to experience pure joy if you don’t experience pain.  It’s a full package!  Remember that if you are going through a hard time, “This too shall pass!”

 

1.  Tuesday- Cardio for 50 minutes and 10 minutes of some quick strength training exercises.  It doesn’t have to take a lot of time but it must be fully effective and using 100% of your effort.  You can do it!!!

 

2.  Food- Take the time to meal plan and go to the grocery store only once a week.  Be prepared and have healthy snacks on hand.  I love trying new things and we are very fortunate to have so much information readily available to us.  Reminder-just because you buy something at Trader Joe’s or Whole Foods doesn’t mean it’s healthy for you.  Healthy treats are still high in sugar and should be eaten in moderation.

 

 

3. Mantra for the day:  The only way to fail is to quit trying!

Failing is not an option.  You can totally live a healthy life where you feel great about the choices you make.  Will you be perfect???  NO!!!  Will you fall??? YES!!!  But, we cannot give up.  It will be hard no matter what.  You might as well be striving towards your health goal.  If you quit, it will be that much harder to start again.  A lot of my clients have to get over the hump of thinking they’re going to fail.  They are afraid to make the commitment, effort, and investment because they think, “I did that before and it didn’t work…why bother.”  Well, even if that is true, you should do it anyway.  It’s little baby steps everyday that will help you accomplish your goal.  Don’t look at the past.  Just keep going forward.  You owe it to yourself, your loved ones and the people around you to be the best you can be.  Take it one day at a time and make better choices each time.  If you fall, quickly get back up!  “Champions have a short memory!”

 

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

Day 31 of 60 Day Challenge!!!

Day 31!

Hi there!
We did it!!!  We completed our first month of the 60 Day Challenge!!!  How are you doing?  How’s your progress?  Sometimes, the first month is the hardest because when we don’t see results, we want to quit.  Remember that this is a marathon and not a sprint.  Learn to measure your progress by how you feel, how your clothes feel, how strong you’re getting, how your stamina and endurance is growing, etc.  The scale is just one part of the program but it doesn’t tell the whole story.  This is the first time where I feel like my journey is growing in all areas.  I’m not focused on the scale and I’m totally OK with it.  I am encouraged by my endurance and my self control.  I am eating well and working out hard.  I encourage you to try new things.  If you’re stuck in a rut, shake it up and push yourself.  Don’t get comfortable.  Let us know how you’re doing.

1) Thursday- Yoga Day!  Take this time to work on your mental game as well as your body.  Align your body, spirit and mind.  Connect each breath to each movement and practice being present.  Check out these great exercises.

2) Insanity day 10-  I definitely see myself getting stronger.  I can get through a workout without dying!  The body is an amazing vessel!  I am amazed at how it can quickly adapt.  In the beginning, I couldn’t even imagine being able to get through one workout without stopping.  I’m looking forward to my next fit test to see how I’m progressing.

 

3) Mantra for the Day- Every Decision Counts!

Focus on every detail today.  Fight to stay present and be engaged.  Every decision no matter how big or small counts!  Remind yourself that this is for the long haul and not just a fad diet.  This is a lifestyle change and every decision will either bring you closer to your goals or take you further from it.  The decision is up to you.  Your future is up to you.  Stop making excuses and start taking full responsibility.  We’re here to support you!!!

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

Day 16 of Spring Clean Challenge Part II

Day 16!

We’re at the halfway mark.  Remember this is not a get thin quick program!
Anything worth having takes time, effort and energy.  There are days I just want to forget it and give in to cookies, cakes, brownies and whatever else I can get my hands on.  Then I remember that I’m doing this for the long haul and that I want to leave a legacy for my family.  I want to be a great role model and lead by example.  I know that I will feel like crap if I eat junk.  I really do feel so much better with my healthy lifestyle.  I’m obsessed with helping people get there too:)))  Join me and spread the word!!!

1) Wednesday! Upper body workout day.  Don’t forget to use your own body weight.  Push ups and planks are great upper body strengthening exercises!  Just start out on your knees and try a few.  Everyday just keep adding a few more.  Before you know it, you’ll be the push up queen!!!

 

2)  Food!  Top 50 Super foods!!!

I posted this list on my Facebook Page today but I think this is a fantastic list to have on hand.  When in doubt, eat from this list:)))

When deciding what to eat, I always make sure that I check portion sizes and calories. Just as important, I check ingredients and fiber/protein content. The best options are always those with fewer ingredients, and high fiber and protein.

If you’re not a big fan of veggies like I am, I suggest looking for smart ways of sneaking them into your food. Black beans can be substituted for flour, and shredded carrots can be added to spaghetti sauce without a change in taste. Get creative :]

And remember; always eat. Keep that metabolism working. Your food is your fuel.

50 Clean Eating Super Foods

APPLES

“An apple a day keeps the doctor away”. We’ve all heard it, what does that mean exactly? Apples are fantastic for your heart as well as for keeping your bowel movements regular. And lets face it. If things are “moving” along smoothly, many diseases are far less likely to occur.

APRICOTS
These orangey little fruits are a health inducing powerhouse! Apricots help fight cancer, control blood pressure, slows the aging process and even fights against Alzheimer’s!

ARTICHOKES
While it can be tough to eat these without drenching them in butter or mayo, these fabulous green globes actually lower your cholesterol, aid your digestions and even fight liver disease.

AVOCADOS
Avocados are pretty tough not to love. Not only do they taste great in many different dishes, they also help fight diabetes and high cholesterol. Avocados can actually help stop a stroke dead in its tracks, and to top it all off, your skin will look better as well!

BANANAS
Bananas can “plug you up” when you’re sick or have “the runs”, they can sooth a nagging cough and help keep your blood pressure regulated. Pretty good for this yellow yummy!

BEANS
Beans provide a ton of fiber to your clean eating plan. As a result, you’ll find that things “move along” a little more smoothly. These lovely legumes help lower high cholesterol, fight cancer and even helps with shaky blood sugar.

BEETS
You either love em’ or hate em’. There’s very little in between. But if you love em’, you’ll have a great leg up on those that don’t. Beets help with blood pressure control, weight loss and even helps keep your bones in good condition!

BLUEBERRIES
These lovely little berries are a true nutritional powerhouse! They are credited with fighting cancer, strengthening memory and even helping your heart and blood sugar. You definitely want to include these goodies in your clean eating plan!

BROCCOLI
When Mom told you to eat your broccoli, she knew what she was talking about! These little “trees” help strengthen your bones, fight cancer and even preserves your eyesight!

CABBAGE
For those of you who love your cabbage, you can boast about the extra health benefits you’re getting. Benefits such as help with weight loss, cancer prevention and heart health.

CANTALOUPE
Cut into one of these lovely melons to help build your immune system and fight cancer, high blood pressure and even high cholesterol.

CARROTS
Every kid knows you have to eat your carrots to have healthy eyes. Well guess what? The same applies to adults! But that’s not all you get out of eating your carrots. You also get smoother bowel movements, weight loss, better heart health and a lowered risk of cancer!

CAULIFLOWER
This one is great for the guys! Cauliflower helps fight prostate cancer and builds bone strength. But you women can love it too. It fights breast cancer (which men can get too!) and even helps bruises heal faster.

CHERRIES
Cherries are one of those nutritional super foods that you should devour while you have the chance. When cherry season arrives, you can feel good about what you’re doing to preserve your brain and heart health. Cherries are credited with slowing down the aging process and even with ending insomnia!

CHESTNUTS
Often overlooked, these nuts are great for weight loss, blood pressure and cholesterol. They fight cancer too!

CHILI PEPPERS
Heat up your meals every chance you get by adding chili peppers to your plate. They promise better digestion, an improved immune system, better blood circulation and digestion. There is even a rumor that chili peppers aid in weight loss by increasing your metabolism!

DARK CHOCOLATE
If you need a good excuse to eat your chocolate, look no further. Dark chocolate (not milk chocolate) is great for cardiovascular health, premature aging and cancer. And guess what!? Dark chocolate is low on the glycemic index!

FIGS
I had a fig tree in my yard growing up and I never ate a single fig. Of course now, I could kick myself for it. Why? Because figs aid in weight loss, lower blood pressure and cholesterol and even fight cancer. Not bad for this old world fruit!

FISH
While we have to be increasingly careful about the fish we eat, it’s incredibly healthy if for you if you can find the good stuff. It protects your heart, fights cancer and strengthens your immune system.

FLAX
This little seed is a nutritional powerhouse. It helps your digestion, strengthens your immune system and helps with diabetes. The only thing better than flax is Chia seeds. But that doesn’t mean you should forgo flax. It’s far more readily available than Chia seeds and often more cost-effective for those on a budget.

GARLIC
Most folks these days know the benefits of eating garlic. But just in case you don’t, here’s the low-down. Garlic lowers cholesterol, helps with high blood pressure, fights cancer and even kills certain bacteria. And don’t forget the REAL benefit of garlic. It scares away the vampires! (Or anyone else who gets to close to you after you’ve eaten a lot of it! lol)

GRAPEFRUIT
These under-appreciated fruits help with weight loss, strengthen your heart and lower cholesterol.

GRAPES
This fruit is fabulously portable so there’s no excuse not to include them in your clean eating plan. They strengthen your eyes, help with circulation and even fight cancer and kidney stones.

GREEN TEA
1 cup a day is the general rule of thumb with green tea. It will help you fight cancer cells, lose weight and battle against strokes.

HONEY
This ancient medicinal remedy has been used for millenia for various ailments. Among those are the ability to heal wounds, increase digestion and even fight allergies. Try to find local honey if you are using it for allergies.

LEMON/LIME
These sour fruits are amazing at so many things. Fighting everything from cancer to the common cold, never miss a chance to include these in your eating plan.

MANGOS
This tropical delight helps strengthen your memory as well as your digestion. It also fights cancer and Alzheimer’s disease.

MUSHROOMS
The lowly mushroom deserves a pedestal for its medicinal uses. It helps control blood pressure and lowers your cholesterol. And yes, like many other foods on this list, mushrooms fight cancer too!

OATS
Oats are well-known for their cholesterol lowering abilities. But did you know they also improve the condition of your skin and help fight diabetes?

OLIVE OIL
Olive oil should be a part of many dishes you cook. It strengthens the heart, fights diabetes and cancer and helps with weight loss. For those with dry skin, it’s an excellent way to cleanse your skin as well! Just put a little on a cotton ball and wipe clean. You’ll never use cleansers and water again!

ONIONS
Onions add a flavorful punch to any dish. But they also improve your cholesterol and strengthen your heart.

ORANGES
We all know that a nice glass of OJ goes well with just about any breakfast. But did you know that oranges strengthen your immune system, fight cancer and strengthen your heart?

PEACHES
These summer time treats are great for digestion and constipation.

PEANUTS
While many have allergies to these little guys, for those that don’t, you’ll enjoy a lower risk of heart disease, cholesterol and prostate cancer. Plus, they help with weight loss!

PINEAPPLE
Never miss a chance to eat pineapple! Not only is it absolutely delicious on a hot summer day, it also strengthens your digestion, your bones and aids with weight loss.

PRUNES
So, I think most of us know that one particular benefit that prunes provide. They will definitely “get things moving” when you are constipated. But they also help your memory and lower your cholesterol.

PUMPKIN
Some folks see pumpkins as something to carve once a year. But the truth is, your friendly Jack-O-Lantern also provides tons of fiber, controls blood pressure and normalizes heart function. So this year, carve your pumpkin a few hours before dark, and then bring it in for cooking when the festivities are finished.

POMEGRANATES
These amazing fruits have up to 7 times the amount of antioxidants of green tea! Impressed? They also fight cancer, and reduce blood pressure and bad cholesterol.

RICE (BROWN)
Brown rice should be a staple in every one’s diet. Not only is it a very low allergen food, it also protects your heart and fight diabetes, kidney stones and cancer.

SALMON
Wild salmon provides oodles of omega-3 essential fatty acids. A crucial bit of nutrition for us humans. But that’s not all. Salmon also provides many other vitamins like vitamin B3 and B12 which contribute to a healthy metabolism.

SPINACH
Popeye had the right idea. You have to eat your spinach to grow strong! Why? Spinach helps you fight cancer, improves your cardiovascular health and improves brain function!

STRAWBERRIES
These little berries are easy to include in your eating plan. I mean, who doesn’t like strawberries? (Unless you’re allergic. That’s different.). Strawberries fight cancer, strengthen your heart, helps your stay calm and increases your memory.

SWEET POTATOES
All clean eaters know, sweet potatoes are a fantastic carb to include in your clean eating plan! But why? Because they protect your vision, encourage a good mood, fight cancer and keep your bones strong. That’s why!

TOMATOES
These fabulous orbs are big time cancer fighters! They also help battle high cholesterol.

WALNUTS
These nuts are great for lowering cholesterol, fighting cancer and improving your memory. (I need LOTS of walnuts!)

WATER
We all know we have to get our 8 glasses of water every day (although, we also now know that it can very according to your size and weight). But why is water so vital? Put aside the fact that your body is mostly water to begin with, and you’re left with the facts that water helps you lose weight, fight cancer, keeps your skin in great condition and helps you battle kidney stones.

WATERMELON
This wonderful summer time treat is a fabulous aid for weight loss, lowering cholesterol, avoiding strokes and controlling your blood pressure. So eat up!

WHEAT GERM
The healthiest “germ” you’ll ever include in your diet! It fights colon cancer, keeps things “moving smoothly” and helps your digestion in a big way.

WHEAT BRAN
Bran is just as important as the germ. It also fights colon cancer and keeps constipation at bay. But it also lowers cholesterol while it keeps your digestion moving smoothly.

YOGURT
Choose non-fat Greek yogurt to get more protein on top of the following benefits: increased bone strength, lower cholesterol, a better immune system and better digestion. Also great for ulcers.

Taken from Fitness Fetish:))))

 

 

 

3) Mantra for the Day!!!  DO NOT QUIT!!!
We all have those days where we just say “FORGET IT!!!”  I know, I get them too!  The key is to not have as many of those days in a row!  Nobody is perfect.  You will have a bad day.  Let’s just get real.  Don’t let it take you out.  Re-group, re-boot, re-fresh, and re-start!!!
You have come so far.  Even if you’re just beginning, it’s hard!  It will get better, you will enjoy exercising and eating healthy food.  Your cravings for junk will subside.  Persevere through the tough days and get support from trusted friends.  If you don’t have anyone, you have us!  Join our community at Bootcamp Barre“like” us to stay in touch:)))

 

Don’t you dare give up!!!  Your future self is counting on you:)))  Love you guys and I’m rooting for you!!! XOXO!!!

 

Day 15 of Spring Clean Challenge!!!

Day 15

Mama said there would be days like this…. “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.  Remember the goals we wrote out in the beginning of the program?  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.:)))  Remember, in order to achieve our goals, we must work hard!!!

 

1.  Monday- Stretch and do 30 min of solid cardio and lower body work. There will be a few videos uploaded to our exclusive page.  I expect you to push yourself hard today.  I want sweat & tears!!!  DO IT:))) Beast mode needs to be ON!!! :) There will be beginner, intermediate and advanced exercises.  Stretch your body and breathe!

 

2.  Food- Super food of the day!!!  Kale!!!
I put kale in my smoothies every morning.  Kale is amazing with salads and pasta.  Try baking it in the oven and make kale chips.  Here’s some recipes…enjoy!  Don’t be scared, it’s really good!!!  Read here for the amazing benefits of kale…..Why kale is good for you!

 

 

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:)))

 

 

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