Day 12 of February Sweetheart Challenge!

Day 12

We survived Valentines!!!  Woo hoo!!!!  I confess, I definitely had way too many chocolates.  It’s OK, we’re back in the saddle today.  Going on a juice cleanse to re-set my body.  I definitely feel the sugar high and low.  If you overdid it yourself, just press re-start NOW!!!:))))

 

1) Friday- HIIT Training

No messing around today, go hard or go home!!!  Train insane or remain the same!!!  If it doesn’t challenge you, it won’t change you!  Get messy, ugly, sweaty, and dirty today!!!  After my class last night, my husband and daughter said I looked like a “hot mess”!!! LOL!!!  That means I had a great workout:)))

 

 

2) Food- All right..no more treats!  Let’s re-set the body!!!


3. Love Post!  Happiness is an Inside Job!
I love this and I totally agree.  If you are not happy, you have to ask yourself “why????”  Take some time to meditate, pray, journal, seek within to see what areas in your life you need to evaluate.  Set some goals and then work daily to make the steps to attain them.  I know that it can be overwhelming and it may seem impossible.  One of my mentors used to say, “How do you eat an elephant?”  Answer- “One bite at a time.”  Take some time to take inventory of your life, health, finances, relationships, spirituality, career, family, etc…It’s never our circumstances or other people that make us unhappy.  It’s choosing to stay in those situations.  Now there are things that you can’t change.  Work on surrendering those areas, but all the other areas that can change, what are you waiting for!?

 

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

 

Day 9 February Sweetheart Challenge

Day 9

It’s Valentine’s week!!!  Be strong:)))  Step away from the chocolates…..Okay…just a have a couple;)  Enjoy!!!!

 

1) Tuesday- Cardio Day
Instead of doing your normal one hour cardio routine, try a shorter, higher intensity routine that optimizes fat burning!  Tabata training is an amazing workout.  Try some of these and let us know what you think!!!  If you’re not sure what the workout is, go ahead and check Youtube:)))

 

 

2) Food- Clean Treats!  Healthy Frappuccinos

(Serves 2)

  • 2 cups milk of choice
  • 1/2 tsp pure vanilla extract
  • 2 tsp instant coffee (I use Mt. Hagen decaf, but regular is ok too.)
  • 1/16 tsp salt (don’t omit)
  • sweetener, such as 3 nunaturals stevia packets (or 2-3 tablespoons sugar)
  • optional: a reader suggested adding 1-2 tsp fruit pectin for even extra thickness

Mix the ingredients together in 1 or 2 shallow plastic containers. Freeze. (You could also use an ice cube tray.) Once frozen, pop the blocks out of the containers. Thaw until just soft enough for your blender to be able to handle it. Blend each serving individually, until desired slushiness is reached. Add extra sweetener if needed, but do NOT add ice! It will dilute the flavor. Pour into two glasses and enjoy.

Click the following for this recipe’s Nutritional Info.
(From http://chocolatecoveredkatie.com/2011/08/01/healthy-starbucks-frappuccinos/)

(recipe and picture from Chocolate Covered Katie)

 

 

3. Love Post!  Write a Bucket List Together:)
Dream together!  Find new interests and enjoy new hobbies together.  Erik and I love to go to live concerts, travel, hike, watch documentaries, go to the movies, eat really good food, go dancing, and go shopping:)  We just had date night last Saturday to see the band Ozomatli and we danced the night away.  Marriage is an investment.  It doesn’t just grow and thrive by osmosis.  It takes work.  Even though Erik and I enjoy spending time together, we are constantly looking for new adventures that we can do together.  When you have children, it’s easy to allow your focus to go into all the details of rides, homework, laundry, bills, yada-yada!  But one day, they will be gone.  I want to make sure that we don’t drift apart.  So, the challenge today is to write a bucket list together.  Try something new together and explore new possibilities! 



 

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

 

Day 23 of January Detox Challenge Group!

Day 23

We are nearing the end of this month’s challenge.  Think about all that you have accomplished this month!  What a way to start the year.  Even if you’re not where you want to be, you have tools to get you there.  You know how to properly detox and clean out your system, you know how to eat clean food, and you know how to stay active!  Look at all that you have accomplished so far.  I’m so proud of you guys!  Next month, our focus will be fitness and relationships.  Wellness is a balance of our mind, body and spirit.  I’m so excited about taking our relationships to the next level and really going after being the best partner we can be!!!  Let’s keep learning:)))

 

 

 

1) Tuesday- Power Cardio!  HIIT Training!

 

2) Food- Super Breakfast Food!!!

 

3) Mantra for the Day- Don’t let one bad day get you down….
I used to feel horrible if I had a bad day, I would just throw in the towel and give up.  I would often say, “Oh well, I guess I’ll have to start over on Monday, or next month, or next year!!!”  How ridiculous is that thinking!?!?  We have the ability to start over every minute of the day.  If you blow it, and guess what!?  You will:)))  You can just start over right then and there:)  You can do it!!!  Don’t give in.  XOXO:)))

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

 

Day 78 & 79 of 90 Day Challenge!

Day 78 & 79

Happy Christmas Eve and Merry Christmas!!!  This is such a great time of the year where we can sit back, enjoy family, and take some time to reflect.  I really hope you are living in the moment and not rushing from store to event to party to family gatherings…you get the idea;) Every year we try to minimize the commercialism of Christmas in our home and focus on the true meaning of the season.  No matter what your beliefs are it’s pretty amazing to see the whole world stop and honor the birth of Jesus.  We have family traditions like giving and serving to organizations like El Rescate and Advent Conspiracy.  El Rescate is an amazing organization that serves the San Fernando Valley and we donate our time and toys to give back to kids who are less fortunate.  Advent Conspiracy is an organization that facilitates building wells in third world countries so that they can have clean water. We have people over on Christmas Eve and invite people who are not able to go home for the holidays.  We have a great time eating, singing and then we have a white elephant gift exchange.  It gets pretty crazy in our house.  I’ll let you know what I end up with.  There’s a pack of cassette tapes that gets re-gifted every year and gets added to the pile.  You don’t want that gift!!! LOL!  On Christmas Eve this year, our family is going to bless a family that doesn’t have much.  I met a woman named Isabel and she told me they were skipping Christmas this year because they didn’t have any money.  She has two young kids my children’s age and it broke my heart.  I told her we were bringing Christmas to her.  So, we’re bringing dinner, gifts, and lots of cheer.  Our family is excited to go and meet them since we’ve been shopping for them and preparing for them all week.  We are excited to meet them.  I’ll let you know how that goes.  Enjoy your holiday season and don’t forget to feed your soul.  Smile, hug, love someone today.  Pay it forward.

 

 

1. Monday- I know it’s Christmas Eve…just commit to doing at least fifteen minutes of HIIT training and stretching.  You will be busy, there will be a lot of stuff to get done.  Make your health a  priority!  You will feel better, trust me:)

 

Tuesday- MERRY CHRISTMAS!!!  Do what you can realistically.  You may want to take this as your rest day if you’re traveling or with family all day.  Initiate a walk around the block.  Go for a bike ride.  Stay active even if you don’t get your ‘workout’ time in.:)

 

2.  Food- I know that this is the time of the year where we indulge a little bit.  It’s OK.  Just don’t overdue it.  I was at a party and tasted these amazing, white chocolate, toffee, pure yumminess!!!  I totally fell off the wagon and had about twenty!  I wish I was exaggerating:(  Anyway, what I realized was that there was a very familiar taste to this candy that reminded me of my childhood.  I was triggered because I was missing my family and the treat reminded me of that time.  I realized it afterward, after it was too late!  For me that’s progress because I was able to identify what the trigger was and why I binged.  Hopefully, next time I will catch it earlier. It would have been better to realize it, take inventory, be in the moment and accept the feeling of sadness and talk it over with a trusted friend, counselor, prayer, meditation, our private challenge group or whatever it is that helps you.  You are not alone.  Enjoy your day!

 

 

3. Mantra for the day:

 

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

Day 11 of 30 Day Challenge!!!

Day 11!

Happy Monday everyone!!!  I hope everyone had a fantastic weekend!!!  I had a very busy weekend with my family.  Unfortunately, I didn’t get a chance to work out:(  I’m bummed about that but it’s OK!  Today is a new day:)))  I hope you are ready to work hard this week!  In order to see changes, you must change up your routine and really push yourself.  Just when you think you’ve had enough, just dig a little deeper:)))  I’m starting to sound like Shaun T!  That Insanity workout is getting to me:)))  It’s a good thing.  If you’re not being pushed to your max, you’re just maintaining.  If you want to burn fat and lose weight, you have to kick it up a few notches:)))

LOL!  I know none of us feel this way.  We’re ready to conquer the day!!!:)))  At least that’s what I tell myself:)))

This is more like it:))))

1) Monday- Lower body and leg day!!!
Start with a good stretch then do some HIIT training or Tabata training…
Now try these lower body exercises….

 

2) Mantra for the Day- Every Choice you Make is IMPORTANT!!!

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

Day 21 of 60 Day Challenge!!!

Day 21!
I hope you’re ready for Monday!!!  I am:)))  I’m so excited to teach my bootcamp classes on Monday so I can share some of the ‘fun’ workouts I’ve been doing:)  Why should I be the only one having all the fun!?!?!  For those of you just checking in, I started Insanity last week.  It totally killed me and I LOVED every minute of it:)))  People have been asking me why I decided to do it.  Well, I like to challenge my body.  I’m way past doing this for vanity’s sake.  I’m not even doing this to lose weight.  I’m doing this because I want to prove to myself that I CAN!  Some people run marathons or climb mountains, I will do the Insanity workout video in my living room:)))  Of course I’m hoping to get massive results but more importantly, I want to see what I’m made of.  I want to see if I can do it.  I want to dig deep and finish the race.  I hope you guys can join us as we embark on the next thirty day challenge!!!  We’re gonna push ourselves to places we’ve never been!!!

 

1) Monday- HIIT Training and lower body exercises!
Let’s focus on challenging the body today.  Let’s push way past our comfort zone and get uncomfortable.  You know you’re working hard and pushing hard when you feel like you can’t do anymore!  Push yourself to YOUR edge today.

Try these exercises!!!

 

 

2) Mantra for the day! -YOU ARE CAPABLE!!!
The battle starts in our minds.  I talk to so many people that come up with excuses as to why they can’t get healthy.  You just need to start DOING and stop TALKING!  Action produces results.  Don’t wait until you FEEL ready or FEEL like it.  You will never FEEL ready!!!  It’s a decision and then you act on that decision.  It’s a shame to never know what you are capable of because you didn’t go out on a limb and try it.  My only regret is that I didn’t go after my health and fitness sooner.  I got really serious about my health and fitness September of 2009.  I was 39 years old and almost 40 by the time I got serious.  I feel like I wasted so much time by ‘thinking’ about getting healthy.  So what about you????  Remember yesterday you said tomorrow!?  Don’t delay!  Do it now:)  We’re here to support you.  You don’t have to do it alone.  We are taking registrations for the next 30 day Challenge group.  Registration ends on Wednesday, May 23rd!!! Sign Up Here!

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

Day 31 of 40 Day Challenge!!!

Day 31

 

I am so filled with gratitude to be on this journey with you guys.  I am learning so much about myself during this process.  Always keep your eyes open because there’s always so much to learn.  I have so much respect for you and your commitment to be fit and healthy.  This is not easy.  We have to go against the grain to make the right choices sometimes.  Thank you for inspiring me.

 

1. Wednesday- DON’T Forget to HIIT the CARDIO!!! High Intensity Interval Training (HIIT) is a form of short, intense cardiovascular exercise emphasizing quality not quantity and just may be the missing ingredient to supercharge your weight loss. It is composed of a series of intense, all-out bursts of activity lasting 10-60 seconds followed by brief, moderate to low intensity recovery periods lasting anywhere from 50 percent to 300 percent of high intensity work time. The sequence is then repeated for approximately 4-20 minutes depending on your objective and performed two to three times per week. The benefits of this type training are directly related to a high level of intense activity packed into a small window of time in turn forcing your body to spend the rest of the day expending additional energy to recover. This is commonly referred to as EPOC (excess post-exercise oxygen consumption). That simply means you’ll consume a greater amount of oxygen recovering from this type training than if you’d just performed a traditional boring, steady paced cardio workout. Instead, you’ll spend less time in the gym, accelerate your metabolism, burn more fat, improve your endurance and of course boost your weight loss potential. The training intensity and duration of HIIT is determined by the individuals current fitness level and specific goals as it would with any other form of exercise.-David Buer- Trainer

 

2.  Food- I am so proud of you guys and your food choices.  I keep hearing about all your victory stories.  We live in a place where your every craving can be met.  If you have an urge for something you can pretty much go out and get it fulfilled. Practicing self-control teaches us that just because we want something doesn’t mean that we have to stop everything to get it.  I’m not saying you have to deprive yourself.  You can definitely have a treat here and there but when it becomes a habit of eating and drinking unhealthy options, it takes so much to un-do.  Plan your cheats. I already know that this year I will go to Roscoes Chicken and Waffles,  have pizza, ice cream, and a lava cake:) Not all at once of course! LOL! Enjoy!  What’s your favorite cheat?

 

 

 

3. Mantra for the day:

 

I LOVE this.  Remind yourself daily that you CAN!!!  In our household we are not allowed to say bad words.  CAN’T is a bad word in our house.  We are not allowed to say it.  I encourage you to take it off of your vocabulary list.  You CAN:))))  and You WILL:)))

 

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