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 12 of 21 Day Challenge!

Day 12

We’re around the bend now…it’s gonna go super fast from here.  Let me encourage you to stay in the moment and engage each moment.  It will be tempting to wish that time could fast forward so you could eat that cookie, but this is not the point of this cleanse.  I hope you are enjoying how clean and light your body feels without all that sugar and processed food.  To be honest, I have not felt deprived at all.  I’m eating tons of fruit and vegetables and being creative in the kitchen.  Don’t white knuckle it to the end.  Think of this as the foundation for your lifestyle change!

Mantra for the Day: VULNERABILITY Part #2
We had such a great response from this yesterday that I thought we would continue the dialogue.  There seems to be a perception that being vulnerable is weak.  Actually, in it’s true definition, it means to be open to attack, unguarded, naked.  Well, that doesn’t sound fun does it!? lol!  Actually, true strength comes from being vulnerable and authentic.  When you are secure with who you are, you won’t fear what others may say or think about you.  That my friends, is freeing!  In order to have any kind of intimacy in life, you must be vulnerable.  People that are isolated, lonely, depressed, and discouraged are probably not the most open people.  There is strength in being real. There is great security in knowing that people love you for who you really are and not for what you portray to be. When you are truly present and you can feel what you’re feeling in the moment, that is when you are fully alive!  If you’ve ever rehearsed a conversation to be what you think others want to hear or edit and exaggerate a story so that it pleases people, you are not being your true authentic self.  Just for today, really engage and be in the moment.  Be unfiltered.  But don’t be mean!:) See what happens.  Tell us about it!

 

Try this out!  Make sure you’re moving and getting a good workout.  Again, this is a lifestyle challenge so do something that you will enjoy and that you can continue to do because you love it!!!

 

Recipe of the Day: Homemade Lara Bars! From: Real Food Real Deals
I’m so excited to find this!  I love Lara Bars and now I can experiment and make my own flavors.  Check it out here…..Click for recipes!

Much Love,

Judy

Day 16 of Spring Clean Challenge!

Day 16

Sorry I missed yesterday’s blog.  I forgot how tiring pregnancy can get:)  I definitely feel wiped out and I’m listening to my body.  Thank you for all the well wishes.  I’m really excited about staying active throughout the whole pregnancy.  I didn’t really go after my health and fitness until after my third child was born.  Of course, it started as total vanity in trying to get back to my pre-pregnancy weight.  What I discovered was a lifestyle change and got off the yo-yo dieting train.  It’s not been perfect but it’s definitely empowering to know that you have the ability to change your life.  You can do it.  It’s one decision at a time.  Thanks for being on this journey with me.

 

 

 

1.  Wednesday- Upper Body Workout Day!
It’s never too early to start:)))

 

 

2.  Food- Super food of the day!!  EGGS!

 

 

 

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 will bring 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.

 

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

Please ‘like’ us on Facebook…..Please click here:))))

Day 3 of Spring Clean Challenge!

Day 3

Hello party people!!!  Thank you so much for joining us on this amazing journey of healing, health, and wellness.  I am so proud of you guys for really engaging this part of your life.  You are going to learn tools for the rest of your life.  This is not just a lose weight quick phase.  We’re in this for the long haul.  Looking forward to learning with all of you.

1. Thursday- Yoga Day!  I love yoga because no matter how many years you’ve been practicing, there’s always room to grow.  Yoga keeps me humble because you never arrive!  Just when you think you have something down, there’s a variation of the pose that will challenge the tar out of you!  So push yourself, go to your edge, and keep challenging yourself.  Most importantly, breathe…

 

 

2.  When you fail to plan, you plan to fail.  Take the time to sort out your food and snacks into single servings.  This might seem like a pain in the butt but it will pay off.  Especially when your day is busy and you have to drive kids all over town, it seems easier to go to the drive thru when you are starving and you have starving kids yelling for food.  Pack snacks for them too.  You will save money and feel great that you are giving your family healthy options. Be inspired!!!  Check out these pictures. I want to be this disciplined:)))

 

 

3.  Mantra for the Day:  This is my Moment!
Why not take advantage of this moment?  What are you waiting for?  Lately,  there has been intense situations going on personally.  Friends and family with life threatening illnesses, friends losing loved ones, families being ripped apart.  Life happens.  In this time of your life, ask yourself if you are taking advantage of every opportunity?  Are you seizing the day?  This will not happen by wishing and hoping things will work out.  How are you actively pursuing your goals?  As it pertains to fitness, ask yourself if your actions or lack of action is taking you closer to your goals.  It’s a decision.  You are either going to live your life by design or by default.  So take this moment…don’t wait another day….stop procrastinating and take action.  Every day do something to actively go after your dreams.  Stay consistent and take advantage of our exclusive member’s page for support and encouragement.  Remember, you got this!!! Every little step leads to a shift and then momentum snowballs!!!

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

Day 10 of January Detox Challenge!

Day 10!

I’m so excited to hear all the good news and hear about how you guys are changing your lifestyle.  This is why I do what I do!!!  I love sharing the benefits of healthy living and seeing people produce results!  It’s not about deprivation.  Clean, healthy eating is not just good for you but tastes good too!!!

1) Wednesday- Upper Body Workout!
Focus on working the triceps.  You know, the bat wings!?;)  The older we get, the more we need to focus on this area.  Try these…..

 

2) Food- Blending vs. Juicing
I for one like both. Especially in the warmer months, I love blending.  I feel full and can use a smoothie as a meal replacement.  I recently got a juicer for Christmas and I LOVE it!  Maybe I’m in the honeymoon phase but I can’t get enough of juicing.  I love how I feel after I juice.  I have so much energy and my skin looks like it’s glowing:)  I’m experimenting with recipes and so far, I love it:)  Here’s a great article on the difference between blending and juicing.  Let us know.  Which do you prefer?
Read here….

3) Mantra for the Day:  It’s a Marathon not a Sprint!

Sometimes, we give ourselves unnecessary added pressure by giving ourselves hard and fast deadlines.  What’s your hurry???  The most important thing is to enjoy the journey.  I feel like this was my greatest lesson last year.  I had those last stubborn ten pounds I’ve been trying to lose since 1993!!!  No matter what I did I just couldn’t get rid of it.  I would do fad diets, cleansing, fasting, workout like a crazy woman and eventually, those pounds would creep right back like I had a magnet on my belly:) I recently hosted a 90 day challenge and I remember just surrendering and being OK with where I was.  I was focused on the fact that I was strong, I was healthy and my clothes fit well.  I stopped stepping on the scale and just enjoyed life.  One day I stepped on the scale and low and behold, the pounds came off!!!  Regardless of where you are on your journey, remember that all you can do is your best everyday.  Enjoy the journey.  Hopefully, it’s a long one:)))

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

Day 62 & 63 of 90 Day Challenge!!!

Day 62 & 63!

It’s the weekend!  Tis’ the season for holiday parties!  I love this time of the year.  Normally, I would just go for it and forget about my clean eating and eat whatever I wanted.  I always work super hard come January 1st!  Well, those days are over.  This is a lifestyle and not a fad.  I’m so grateful that switch finally got turned “ON”:)))  Don’t be part of the statistics of people who will gain between six to ten pounds during the holidays.  Be smart and make wise choices.  Keep it moving:)))

 

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!

 

 

 

2.) Food- Holiday Pot Luck!
If you are going to a party, offer to bring a dish.  Eat before you go and be mindful.  Here are some great potluck ideas!  So cool:)))

 

 

 

3. Mantra of the Day!!! – Take Inventory!
As we close out the year, take some time to take an inventory of your life.  For me, I realized that I need to cut some things out of my life and simplify.  I need to take more time to rest and chill:)  This is very difficult for me.  I’m excited about learning to slow down.  Another thing I’m doing is taking an inventory of people in my life.  Some people are drama and toxic and I need to have clear boundaries.  I also want to surround myself with people who inspire me, challenge me and make me a better person.  I’m so excited to see what the New Year will hold.  2012 has been amazing but it’s just the beginning!!! 2013 is gonna rock!!!

 

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

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 6 & 7 of 90 Day Challenge!

Day 6 & 7

You’re getting the hang of this now.  You are actually enjoying eating clean and your body is asking for more movement.  You are waking up the mind, body and spirit!  Good for you for making this lifestyle change!!!

1. a) Saturday- This is a great day to incorporate the family in your fitness fun!  Go on a hike, bike ride, roller skating, etc.  Find something active the whole family can do.  If you’re single, you have the luxury to do whatever you want!  If you’re not fortunate enough to live in sunny So Cal.  Sorry:)  You can  crank up the music and dance in your living room!!!

 

b) Sunday- Rest and relaxation day!!!  Make sure to take time out to replenish your energy and rebuild your muscles.  Enjoy your rest day:)))

2. It’s the weekend and you’re probably going out on a hot date or driving kids to gazillion bday parties!  If you are going out, check the restaurant menu ahead of time and know what you’re going to order.  If I were you, I would opt for making a romantic picnic basket for your man.  You will be in control of what to serve and know that your food will be a delicious healthy meal too!  If you are going to a party, offer to bring an appetizer.  This will ensure that you will have something safe to munch on.  Also, eat before you go out.  Don’t let the moment of being tempted by the sights and smells fool you.  You can do it if you arm yourself!!!  Step away from the dessert table…just walk away, don’t look back…you can do it!!! :)))

3.  Mantra for the day:  Knowledge is power.  Fill your mind with information that will give you intense conviction to make healthy choices. Some of us live by “Ignorance is bliss!”  Well, how is that working for you???  Be well informed about what you put in your temple. There are so many resources now from documentaries, internet, youtube, etc…It’s your body, It’s your responsibility!

 

Have a beautiful day! I love you guys and I’m rooting for you!  See you Monday!!!

 

XOXO,

Judy

Day 8 of 30 Day Challenge!!!

Day 8!

TGIF!!! It’s Friday and it’s time for the weekend.  I know for us here in LA it’s been summer for awhile:)  We have been hanging out by the pool and enjoying the great outdoors.  Remember that this challenge is a lifestyle change.  This is not a life sentence:)  This shouldn’t be torture or a struggle.  Learn to enjoy your new healthy habits.  Enjoy creating new, clean dishes.  Enjoy new workouts and outdoor activity.  Don’t shy away from working out hard.  Your body will respond and will start craving it more and more.

1) Friday is CORE day!  Try these exercises.  Always remember to engage your core and keep it tight!  This will also help your posture and make you look taller and leaner:)

 

2) Mantra for the Day- Patience and Perseverance!!!
This is such a huge obstacle for me.  I am a results oriented person and I’m not very patient.  We’ve been doing these challenge groups since January.  All my clients were sending in their success stories of weight loss and inches lost and my scale was not budging at all!  I had to learn to surrender as I had to adjust to my health issues and modify my diet to get results.  I love that there really is no one size fits all approach to health.  We’re all different and we all have different needs.  I went to the Dr. today and I lost 5% body fat!!!  I was very happy about that.  I actually gained four pounds but I know muscle weighs more than fat.  I recently increased my cardio and cut out sugar so I know that had a lot to do with it.  This is not easy guys!  Changing old habits are challenging.  If you want it bad enough, you will see progress.  Stay persistent, stay patient, be all in!!!  I’m totally here for you and our community is here for you.  No matter where you are today, just take one step towards the right direction and soon enough, you will get there.  Love you guys and I’m rooting for you!!! XOXO:)))

Day 13 of Spring Clean Challenge!!!

Day 13

It’s Day 13!!!  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!!!

(This is not our family but I just love this shot!):)

 

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:)