Day 11 of Clean Eating Challenge!

Day 11!

We’re at the halfway mark.  How’s it going!?  I know the more I do these challenges the more I grow and progress.  It’s definitely a work in progress.  I’ve been coaching for the last couple of years and I have really seen a huge change in my own personal journey.  It doesn’t matter how fast you progress as long as you’re going the right direction:)

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1.   Thursday- Stretch and do 1 hr of solid yoga.  Try this one and let us know what you think!  Stretch your body and breathe!

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2.  Food-  Make it a habit to drink one green juice a day!  Here is a great chart to help you:)

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3.   Mantra for the day:  Gratitude
Make a list of ten things you are grateful for.  Sit and marinate on that. Our health is priceless!!!  You can have all the millions in the world but if you don’t have your health, what good is it?  I never take my health for granted and I thank GOD everyday for my health and for the health of my loved ones.  When you are tempted to be critical and hate your thighs or butt or whatever…remember that you are healthy and that you have the opportunity to be better everyday.

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

Day 9 of January Detox Challenge!

Day 9-

It’s our second round of the three day detox.  I have eaten more vegetables in the last nine days than I have in the last nine weeks!!!  I’ve been loading my juices with tons of veggies and I made a homemade chicken vegetable soup with quinoa today.  Yummmmmm…it’s definitely soup weather:)))

 

1) Tuesday!  Try something new today:)))
Try something that you’ve never done before.  Yoga, Crossfit, Zumba, Pilates, etc….there’s so many great workouts out there.  Let us know what you chose:))))

 

 

2) Food- Day 9
I am so addicted to juicing right now!!!  I actually keep all my fruit and veggie scraps and add it in my juicer.  It’s a great way to save money and all the nutrients are in the skin and scraps:)  Check out these juicing recipes…

3) Mantra for the day:  Share Good News!!!

One of the best ways to change your attitude is to focus your attention on all the things that are going well in your life.  If you’re like me, I can tend to focus on the negative and become my worst critic.  Make it a habit to write a gratitude list.  It will redirect your thoughts and energy and you will find yourself a little more joyful:)))  Here are some great testimonials from our clients during this detox challenge!!!

“So I weighed myself this am. I wasn’t going to until Sunday, but I was just curious. I’ve lost 6 lbs! Still have a ways to go, but seeing the 6 lb loss was a big encouragement to me! Thanks Judy!”- Detox Member
“I’m proud of myself for not having wine this weekend, and still eating right. I try to cheat but I feel much better without all the extra junk!” -Detox Member
“So I lost 4lbs last week and I’m happy. I am doing things at my pace. This morning I had a Naked juice Berry Blast for bfast. I’m battling a cold and I’m not hungry.”- Detox Member
“Just made my first ever smoothie with kale, banana, almond milk, flax seed, greek yogurt and lived to tell the tale! I’m a big girl now!” -Detox Member
“Down 2.6 pounds since last Monday.” -Detox Member
“Weighed myself. Down 5 lbs. from Monday’s weigh in!!!! YAY!!!!” -Detox Member
“Lost 5 1/2 pounds!!! Yay!!! 10 1/2 pounds away from my goal. Can’t wait to try the new juicing recipe today after Zumba class! :) We can do this, I can do this and when we think we can’t, Pray and ask God for self-control!” -Detox Member

Make sure you share your good news today!!!  Great job everyone!!!  I’m so proud of you guys:)  Your hard work is paying off.  Keep it up!!!  The problem with success is a little bit.  Don’t think that you can put your guard down because you’ve had some victories.  Keep fighting and moving towards your goals!!!  You got this:)))

 

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 11 of 90 Day Challenge!

Day 11!

I got to the yoga studio about twenty minutes early and decided to chill in my car and wait. I started to dose off and was sooooooo sleepy! I almost left to go home but I persevered and stayed for class. It was such an amazing yoga class and I’m so glad I stayed. Reminder to keep going no matter what:)))

 

1.   Thursday- Stretch and do 1 hr of yoga, pilates or some kind of core strengthening workout.

 

2.  Food-  I was at a party and I was talking to a guy who just came back to the states from India.  I was talking to him about our transformation series and we got on the subject of food in other countries vs. here.  We agreed that it takes so much effort to eat well here.  In other countries, mostly everything is fresh and organic.  Unfortunately, there is so much greed and corruption with the big corporations and distributors here in the US.  Don’t get me started!  Educate yourself.  Read books, watch documentaries.  If we rely on the default of the Standard American Diet you will surely be unhealthy.  You owe it to yourself.  Applaud yourself today for being proactive with your food choices.

 

 

 

3.   Mantra for the day:  Gratitude
Make a list of ten things you are grateful for.  Sit and marinate on that. Our health is priceless!!!  You can have all the millions in the world but if you don’t have your health, what good is it?

 

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

Day 3 of Spring Clean Challenge Part II

Day 3

It’s not a surprise that when you detox all of a sudden someone wants to take you to your favorite restaurant or make you your favorite dessert.  The testing of the will power is excruciating!!!  It’s so much easier to give in.  DON’T!!!  You’re mental muscle of self control will only get stronger when you start using it.  If you don’t, you’ll get weaker and weaker.  It’s a daily battle!  Use the exclusive members board for support and encouragement!  You can do this!!!

1) Wednesday!  Upper Body Strength Training Day!
I’m so excited to have my sister Marty in town visiting for Spring Break. She is the creator of BarYoga and the owner of Rebar Fitness. Marty will be teaching a hard core conditioning class that will work every inch of our bodies!  I love that we have evolved into the fitness world and are building a great community of people who are ready to take their fitness to the next level.  I also have another sister, Karen that teaches Zumba classes.  I love that as a family we can inspire each other to be fit and healthy!  Surround yourself with people who will support your fitness lifestyle.  It makes it so much easier when they are for you and not against you!  Here’s a picture of us doing Zumba:)))

 

2) Food- Clean Eating! Read this article from Tiffany McCauley of The Gracious Pantry

Are you wondering what clean eating is?

Would you be surprised to hear that there really aren’t any fitness goals you can achieve without it?

The above question may seem extreme, but the simple truth is, you just cannot get healthy without eating healthy. You can exercise from the time the rooster crows until the cows come home, but if you make a run through your local drive-through afterwards, you just are not going to get anywhere fast.

Food is the big ticket to good health. If you eat garbage, your body will show it. If you eat whole, healthy and fresh foods, your body, skin and soul will glow with health that gives you endless energy.

THREE METHODS FOR EATING CLEAN

METHOD 1
There are many people simply looking to remove the chemicals from their diets and bodies, and therefore  eat clean. Their focus is NOT on losing weight, but on general health.They avoid processed foods of all kinds, yet eat only when the need arises or three times per day.

METHOD 2
(I believe this is the most common/popular method at the moment)

  1. Eat  Lots Of Plants – Eat food that is straight from nature. (Some people say “as close to the way nature made it as possible”. But I think that leaves too much wiggle room – in my humble opinion) Eat mostly foods that are off a tree, bush, plant or vine, and you’ve pretty much got it covered. The idea is to stay away from anything that humans (food corporations) have altered in any way.
  2. Include Meats - Eat meats that are whole and straight from the butcher. Don’t buy pre-packaged meat products because you never know what’s in them. When possible, buy whole meats and grind them yourself. You’d be surprised what’s in ground turkey meat! You can also select a few turkey breasts and ask that the butcher grind them for you. Many butchers are more than willing to accommodate.
  3. Enjoy Grains - Eat grains that are still complete and haven’t been broken down into “glue”. Stick to brown rice, whole wheat and other whole grains.(For a list of foods to stock your pantry with, check out this list.)
  4. Read Labels I don’t know how many breads I’ve picked up at the store that say they are whole grain. But when I take a look at the ingredient list, white flour is the second ingredient after whole wheat flour!
  5. Eat Fewer Ingredients. Try not to purchase foods that have more than 3-6 ingredients in the ingredient list. And be sure you recognize each and every ingredient. If you find a “mystery ingredient” such as “spices”, contact the company! Ask them what they consider to be spices. If it’s anything other than honest-to-goodness herbs and spices, avoid it! And remember, if you can’t pronounce it, it probably shouldn’t go into your body.
  6. Eat 5-6 small meals per day. This may seem like a lot at first. But remember, you are eating smaller portions. If you really have a hard time with this, prepare your regular three meals and a snack for the day, and divide lunch and dinner in half. You’ve instantly got 6 small meals!

METHOD 3
There is also another method of eating 3 regular meals and squeezing in 1 snack for a total of 4 meals. You eat every four hours instead of every 2-3. This concept is from Jillian Michaels and the theory behind it is that if you eat every 2-3 hours, your insulin stays continuously spiked and you end up with a higher chance of diabetes.

I have no idea if this is actually the case. I’m simply supplying information for you to consider. Do what feels right for you. The Gracious Pantry does not endorse one method over another.

IN CONCLUSION
Clean eating may feel a bit overwhelming at first, especially if you have a lot of changes to make. My advice is to take baby steps. Make little changes every day and don’t beat yourself up if you make mistakes. We all do. Just realize that it’s what you do the majority of them time that counts.

SIDE NOTE: Many folks who are very accustomed to processed foods have a difficult time with the natural flavors of real food. They claim they don’t like vegetables or anything much that is healthy.

If you are one of these people, I’m here to tell you that over time, your taste buds WILL change. If you start eating this way regularly, you’ll see that eventually, the stuff you used to love just doesn’t taste the same any longer. I’ve even found this to be true with organic foods. There are certain foods I ALWAYS buy organic. On occasion, when these foods become available to my dinner plate in a non-organic version, I can definitely taste the difference! It’s amazing how “numb” our taste buds have become to real foods. Give it time. You’ll learn to love your spinach!

Article: © 2010 Tiffany McCauley of The Gracious Pantry

 

3) Mantra of the Day – Gratitude
How are we doing in the area of gratitude?  Gratitude is a perspective.  How you see things will determine how you speak.  What do you say about your body?  Do you whine and complain about your body?  The spirit of ingratitude is serious.  Look at the synonyms for ingratitude! – careless, demanding, dissatisfied, faultfinding, forgetful, grasping, grumbling, heedless, ingrate, insensible, oblivious, self-centered, selfish, thankless, unappreciative, unmindful, unnatural, unthankful.

WOW!  When we are ungrateful, this is where our energy goes.  You get more of what you focus on.  When you are your worst critic, you will continue to find things to criticize.  When you have a spirit of gratitude, you will have a clear perspective of how good you have it.  I have friends and family with fatal illnesses.  I’m sure they would LOVE to trade places with people who are healthy and able.  We need to make a decision to STOP being ungrateful.  Let’s replace those thoughts with gratitude.  You need to speak life to yourself daily.  In Proverbs 18:21 the Bible says that Life and death is in the power of the tongue.
We have the power to speak life!  What we speak our feet will follow.  If you believe that you are fearfully and wonderfully made, you will start to treat yourself with honor and respect.  Friends, let’s really go after this area of our lives and break these cycles so that our daughters will learn how to value and honor their bodies.

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

Day 11 of 40 Day Challenge!!!

Day 11!

Happy Bday to me:) LOL Shameless plug!  I’m very happy to be 42!!!  I really am enjoying growing up and growing gracefully.  I think God is very smart:)  If we had the wisdom of our 40’s and the body of our 20’s, women would take over the world!!! LOL  I hope you are enjoying everyday you are blessed with.

 

1.   Thursday- Stretch and do 1 hr of solid yoga.  There will be a few videos uploaded to our exclusive page.  Stretch your body and breathe!

 

2.  Food-  I was at a party and I was talking to a guy who just came back to the states from India.  I was talking to him about our transformation series and we got on the subject of food in other countries vs. here.  We agreed that it takes so much effort to eat well here.  In other countries, mostly everything is fresh and organic.  Unfortunately, there is so much greed and corruption with the big corporations and distributers here in the US.  Don’t get me started!  Educate yourself.  Read books, watch documentaries.  If we rely on the default of the Standard American Diet you will surely be unhealthy.  You owe it to yourself.  Applaud yourself today for being proactive with your food choices.

 

 

3.   Mantra for the day:  Gratitude
Make a list of ten things you are grateful for.  Sit and marinate on that. Our health is priceless!!!  You can have all the millions in the world but if you don’t have your health, what good is it?  I was sick a few weeks ago with a horrible virus that attacked my nerves.  I was laid up and could barely move my body.  It really made me grateful for my healthy body.  So when you are tempted to be critical and hate your thighs or butt or whatever…remember that you are healthy and that you have the opportunity to be better everyday.

 

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