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???

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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!

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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!!!

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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:)

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

 

Day 1 of Clean Eating Challenge!

I want to congratulate you on taking the first step to living your life by design and not by default.  This is going to be an amazing journey for all of us.  I’ve been facilitating these challenges for the last couple of years and all I have to say is that there has been many breakthroughs and shifts in our hearts, mind and bodies that we know couldn’t have happened without this group.  I am excited to be with you guys on this journey and to see what we discover about ourselves and how to really live our lives fully present and engaged.  Once you take the comfort food out of the equation, you realize that we use food a lot to mask our emotions.  This challenge will help you navigate through those feelings instead of going to what’s comfortable or our default which for most people is food.

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I want you to really think about why you want to do this and what your goals are.  We will be coming back to your goals often during the program so I want you to be as specific as possible.  For instance, to say, “I want to lose weight and be healthy” is too vague and not specific enough.  I want you to think about your goals as if it’s already happened.  So you would write something like, “I am going to be able to run/jog a 5k in less than 45 minutes, or I am going to fit in my size 6 jeans and reward myself with a new outfit.”  Whatever it is, make sure it’s a goal you can measure.  FYI…this is not a diet but a lifestyle change.  I don’t want you to deprive yourself and give yourself false hope.  You will lose weight by exercising and eating well but we want this to be a lifestyle not just a fad.  With that being said, you should choose to lose about 2 lbs a week.  This is a marathon, not a sprint!

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I encourage you to join myfitnesspal.com.  This is an amazing accountability tool for you to track your calories and exercise.  Its super easy to use and it’s FREE!!!  By choosing to be pro-active in this part of your life, you are going to do things you have never done.  It should be uncomfortable and foreign.  That is good.  You have to want to change more than you want to stay the same.  So, for the next twenty one days, if you obey and follow directions, YOU WILL SEE RESULTS!!!  Excuses don’t produce results…only ACTION produces results.

When you take care of yourself, you’re that much better for everyone around you.  So here’s an overview of how this is going to work…

*****GROCERY LIST
For the next twenty one day, you can only eat what is on this list!!!

Produce: (mostly organic)

Fruit- bananas, apples, grapes, pears, berries, avocados, cherry tomatoes, pineapple, watermelon, peaches

Veggies-cucumber, carrots, bell pepper, broccoli, cauliflower, green beans, sweet potatoes, baby spinach, kale, onions

Dairy:

Unsweetened Vanilla Almond Milk

Organic low fat cottage cheese

Chobani/Stoneyfield Oikos Vanilla or Plain Greek yogurt

Organic free range eggs

Organic egg whites in carton

Organic string cheese and shredded cheese

Goat/ Feta soft cheeses

Meat: (organic)

Boneless, skinless chicken breasts

Ground turkey, beef or chicken ( extra lean)

Canned tuna

Canned chicken

Bread:

Ezekiel bread (plain and cinnamon raisin)

Ezekiel English muffins

Whole grain tortillas ( I like Trader Joe’s or La Tortilla brand)

Whole Grain Pita Pockets (check the ingredients…I like the Kangaroo Sandwich pockets with flax)

Whole Grain Waffles (Van’s or Trader Joe’s have fairly clean options) **My kids love waffles

Sourdough Bread

Grains:

Quinoa

Brown Rice

Whole wheat pasta

Gluten free pastas

Legumes:

Beans

Lentils

 


Nuts/Nut Buters:

Almond butter (check ingredients…should just be almonds and maybe salt)

All natural peanut butter

Raw almonds

Raw sunflower seeds

Sweeteners:

Local organic honey

Organic maple syrup

Packaged:

Coconut oil spray

Flaxseed meal

Chia seeds

Naturally sweetened whey protein

Larabar’s

Hummus

Old Fashioned Oats or Steel Cut Oats (Trader Joe’s has a good one in the frozen section, I add berries)

Drinks: (Water is pretty much all I drink all day, I drink chai tea with a splash of almond milk in the morning sometimes.)

Unsweetened Tea

Coconut Water

Organic coffee (1 cup a day if needed but try to cut back)

Green tea bags

Chai Tea Bags

Healthy Fats:

Olive Oil

Coconut Oil

Grape Seed Oil

Avocados

Butter (use sparingly)

Mayonaise (use sparingly)

 

Much Love,
Judy

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 11 of January Detox Challenge!

Day 11!

Sometimes we can feel like we’re losing steam.  We can hit a wall and feel like we’ve run out of gas.  If that’s where you’re at, don’t worry, it’s not unusual.  We can start well and then get tired.  That’s when I want you to read your goals.  You know, the ones I had you write out in the beginning of the challenge!?  I want you to remind yourself ‘why’ you’re doing this!!!  If it’s to look good for a wedding or reunion I can almost guarantee that you will gain the weight back.  Those goals are too short sighted and superficial.  If your goal is to live longer so you can see your children grow up, grow old with your spouse or loved ones, to be healthy and not be enslaved to medication and doctor visits, then you will muster up the energy and keep going!!!  You owe it to yourself and those that love you to be a great example of health and fitness.  They’re counting on you:)))  No pressure;)

1) Thursday-Yoga Day
Yoga is so awesome!  I have a love/hate relationship with yoga.  Sometimes, I hate it when I’m in the middle of my puddle of sweat all twisted up like a pretzel.  But I love how I feel after:)  It’s great to challenge your body and be amazed at all the wonderful things it’s capable of doing.  Try it!  Let us know how it goes:)))

 

2) Food- Juice Recipe
There’s a nasty flu bug going around.  I pray that everyone can steer clear of it and if you do get it I hope you recover quickly.  Build up your immunity by juicing!  Try this one:)

3) Mantra for the Day- I give myself permission to CHILL!!!:)
This is my mantra fro 2013!  I need to learn how to chill and relax.  My husband is always trying to help me with this because I feel like I always have to be doing something.  Well, today was a good day.  I gave myself permission to go to the spa and let go of all my responsibilities for the day.  I delegated and let stuff go.  My wonderful husband was kind enough to pick up the slack and took care of getting all the kids from point A to point B!  Anyway, I hope you get a chance to do the same.  Even if you don’t go to a spa, go for a quiet walk, hike or go to a bookstore and read a book, enjoy a mani/pedi or whatever it is you like to do.  Taking the quiet moments to recharge and refuel will make you that much better.  Good night my friends:)))

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

Day 8 of January Detox Challenge!

Day 8-

Happy Monday!!!  Let’s start fresh and get ready to have a great week!  Let’s do this!!!

 

1) Monday- Lower Body Day!

I live in Los Angeles and we are experiencing some really bad weather! LOL!!!  Most of you that live in other places are probably laughing at us Angelenos because we are so freaking out!!!  I mean, it’s 30 degrees!!!  What in the world!?!?  Well, if you don’t want to go outside, try these:))))
Then work the legs..try these….

 

 

2) Food- Day 8

 

3) Mantra for the day:  What you do Matters!

Everything that you do has a consequence.  If you are not intentional, you will end up being mindless and complacent.  It will be easy to just skate through life and accept mediocrity.  You are too good for that!!!  Make the right choices and do things that will get you closer to your goal.  If you make the wrong choice, then you have to deal with the consequence and you will make choices that will get you farther away from your goal.  You can do it!!!  Stay in the game!  Stay present!  XOXO:)))

 

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

 

Day 27 & 28 of 90 Day Challenge!

Day 27 & 28!

It’s the weekend!!!  Remember to stay focused.  This can be a challenging time and we can lose control.  There’s a lot of fun parties and activities that are usually loaded with yummy goodness.  Don’t give in.  Stay clean and remember the goal!!!

 

1. Saturday- This is your day to work out with your loved ones and try something new and fun!  I love workouts that don’t feel like workouts:)))

Sunday- Don’t forget to REST!  Take a rest day:)  You need it to replenish your energy!

I love seeing kids do yoga:)  Check out my son and daughter doing yoga:)

 

2.) Food- Super Food of the Day!!! -WATER!!!
OK…technically, not food but we need water, water, and more water!!!
Here’s a good tip.  Calculate your weight and cut it in half.  Then drink that number in ounces.  For example, if someone weighs 150 pounds, they will drink 75 ounces of water.  If you’re not a water drinker, here’s another tip!  Add fruit to your water.  Cucumbers, limes, lemons, strawberries, or mint.  It tastes like spa water and you won’t get enough of it!!!  Check out this gorgeous, refreshing pitcher of water!!!  Drink up:)))

 

 

3. Mantra of the Day!!! – Encourage Each Other!

One of the reasons for our amazing success in this program is the fact that we are encouraging each other to succeed.  In a society where women can be competitive, catty, conniving and jealous doesn’t it feel great to be encouraged?  This should become the norm in our world.  Women are powerful beings.  We need to speak kindness and do good to those around us.  Do it!  You will be empowered when you realize that what we give we will get back. All of the women in the program are so amazing, funny, strong, inspiring, courageous, and full of love. Tell someone how much they mean to you today.  You guys are beautiful and I’m so proud to know you.

 

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

Day 2 of 90 Day Challenge!

Day 2

 

Congratulations!  You survived the first day of the detox!!!  The first five days are going to be the toughest but you will get through it.
Remember, Excuses = NO results.  Action = Change.

 

1.  Tuesday- ½ hour of solid cardio and some strength training.  Here are some ideas for cardio. (Check our group page for videos.)

 

 

2.  Follow the meal plan. This is a great way to introduce your family to clean eating.  Get them involved in the kitchen, let them go to the grocery store with you.  You are modeling a great example for them to follow.   What you do today is making a huge impact.  They are watching you:)))

 

3.  Set realistic goals.  Be real with yourself. We are bombarded with images that are not real.  We see women who are nipped, tucked, airbrushed, photoshopped, etc. and we wonder why we don’t look like them.  We feel bad and beat ourselves up because we think we’re supposed to look a certain way.  I want you to join me in revolutionizing how real women are to be viewed.  Don’t judge us by the size of our hips but by our strength, determination, character, love and beauty that we possess!  When you are evaluating your goals, ask yourself what you are willing to sacrifice to look a certain way.  Your “why” has to be bigger than just wanting to look good.  That will come and will be a byproduct of being healthy and fit.  Remember your goals, make sure they are specific.  Throughout the day when you are craving something or tempted to eat something unhealthy then ask yourself, “Will eating or drinking this help get me closer to my goal? Is it worth it”???  If the answer is “no”…walk away:)))

 

Have a beautiful day!

 

I love you guys and I’m rooting for you!!!

 

 

Day 22 of 60 Day Challenge!!!

Day 22!

I hope you are enjoying your day so far!  You will have good days and bad days.  That’s just life!  Give yourself permission to blow it and know that you have the strength to get back up and try again.  The goal is to blow it less and less.  You will realize that you don’t want all your hard work to go to waste so you will try harder to stay on track:)  Keep going!!!

 

1)  Tuesday- Cardio Day!  Get your heart rate up and go get sweaty!!!

 

2) Day 5 of Insanity! -I started with Pure Cardio first thing in the morning before breakfast.  Well, I thought that was a good idea at the time! LOL!  I only made it to 28 minutes. I was done!  I was drenched in sweat and making lots of interesting noises and groans.  I was screaming at Shaun T. and was not thinking warm and fuzzy thoughts about him!  I hate quitting and I was so mad but I knew I had to pace myself because I was teaching three classes that day.  I ended up teaching an abbreviated version of Insanity in my classes and even though I was getting evil stares from my clients, I think they secretly loved it!!!  I definitely am addicted to this intense workout!  I even dream about it at night!  On Sunday I took a rest day but I wanted to do a workout so bad. My husband wouldn’t let me.:)  So, tomorrow I will conquer Pure Cardio and Cardio Abs.  I can’t wait!

 

3)  Mantra for the Day- Keep your eye on the goal!!!

My mentor and coach Dani Johnson always says, “In order for something to be dynamic it has to be specific!”  If we aim for nothing, we get it every time.  We MUST have a GOAL!!!  Right now, my goal is to finish the 60 Day Insanity Training program.  I want to be stronger and I want very defined muscles.  I want to cut my body fat percentage about 4-5%.  I want to continue to challenge myself and grow in my fitness abilities.  So, what about you???  What are your goals?  We would love to help you more specifically.  When you join our 30 Day Challenge group you are held accountable to your goals and are given daily steps on how to achieve them.  We have a nutritionist on board that gives us meal plans and recipes as well as sending you workout videos to help you cut out all excuses.  The program is customized to meet your needs from your own home anywhere in the world!!!  Join us today!!!
Our deadline is Wednesday, May 23rd!!!  REGISTER HERE!!! :)))

 

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:)