Day 8 of Clean Eating Challenge!

Day 8

You are amazing and you should be so proud of yourself.  By now, you should be enjoying the physical activity and eating clean should give you lots of energy!  Keep it up!  One day at a time.  You should also be pretty regular by now…if you know what I mean;))) LOL!

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1.  Monday- Stretch and do 30 min of solid cardio followed by another 30 min of lower body workouts. Stretch your body and breathe!

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2.  You should have your weekly meals planned and ready to go.
(For my private coaching clients, I sent the new weekly menu!)
Don’t forget to have BREAKFAST!  You’ve heard it before, it’s the most important meal of the day.  Here’s some ideas…

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***Tip- set your alerts on your phone to go off every 3 hours as a reminder to eat!
Buy from your clean eating grocery list!  Take the guess work out of shopping and planning!!!

 

3.  Mantra for the day:  Success is Not Convenient! 
When you don’t want to work out… Success is not convenient!  When you don’t want to prep your food…. Success is not convenient!  When you don’t feel like eating clean… Success is not convenient!  Anytime you have to do something that you don’t want to do ask yourself, ‘Is this going to help me be successful?’  SUCCESS IS NOT CONVENIENT.  You’ll be inconvenienced for a little while but the rewards are worth it!!!  Don’t quit!  Be determined to reach your goals.  You owe it to yourself!

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

XOXO!

Judy

Day 1 of January Detox Challenge!

Happy Monday!
It’s a New Year and it’s time for a New You!!!  Just like many people during this time of year, we are making resolutions, writing down our goals, and making decisions to change and do things differently.  Well, I hope you’re ready for the detox!  We are going to retrain and recharge our taste buds:)))  Forget about what happened or didn’t happen in 2012!  It’s time to start new and make DAILY decisions to take steps towards your goal.  You got this!!!  If you signed up for the program, make sure you connect on the private page and keep plugged in.  The magic is in the community.  We were not meant to this alone.

 

1) Lower Body Workout- Make sure you stretch before and after and do some cardio to get your heart rate up.  Don’t be afraid of weights and work those squats and lunges.  Try some of these workouts.

2) Food- For the first three days, we are only juicing greens, carrots, lime, and lemon.
Experiment and tell us how it came out:)))

Greens ideas to juice:)))
Greens Ingredients:
Arugula – spicy, grassy
Basil – sweet, spicy
Bell Pepper – hydrating, sweet, zesty
Cabbage – mildly grassy
Celery – zesty, hydrating
Chard – grassy, sweet
Cilantro – sweet, fragrant
Collard greens – grassy
Cucumbers – hydrating, sweet/sour
Endive – bitter
Fennel – anise, zesty
Green apples – very sweet, tart
Green grapes – very sweet, tart
Green onion – zesty, spicy
Green pears – very sweet
Honeydew – sweet, hydrating
Jalapeno – spicy, zesty
Kale – grassy, dark
romaine – hydrating, mild, grassy
Limes – sour, zesty
Mache – grassy, dark
Parsley – grassy, zesty
Spinach – grassy, dark, pungent
Watercress – spicy, grassy, hydrating
Wheatgrass – very grassy
Zucchini – hydrating, mildly bitter
Mint – vibrant, minty, cooling
assorted green herbs

 

3) Mantra for the day-  Actually I can….

I was thinking about how grateful and lucky I am to be doing what I get to do.  I have struggled with insecurities, quitting, fear, anxiety, you name it!  The voice that would badger me and criticize me was much louder than the gentle whisper of encouragement.  Once I started choosing which voice to listen to, I started to feel more confident, secure, faithful, and excited about my path.  During this journey, CHOOSE to listen to the voice that says, “YOU CAN DO IT!!!”  If you can’t hear that voice right now, then listen to me:)))  I’m here to be your biggest cheerleader.  I’m excited to be on this journey with you!

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

Day 29 of 90 Day Challenge!

Day 29
You survived the weekend!!!  And if you didn’t, shake it off and move on.  Remember,  “Champions have a short memory!”

 

1.  Monday- Today we work the lower body!  Start with a good stretch and some cardio for the first thirty minutes.  (Check out exercises exclusive page)  Remember to modify and to listen to your body.

2.  Part of ensuring the victory is being a student of your body.  Know your numbers.  Know what type of foods help you.  There is not a one size fit all fitness program.  What I love about our program is that we are taking control of our own bodies and learning the best way to take care of it.  Calculate your numbers to see what your BMR is and how many calories you need to be consuming.  In order to lose weight, you need to eat more!  Eat smaller meals that are rich in nutrients every three hours!  No starving yourself:))))

BMR/BMI Calculator

 

 

 

3.  Mantra for the day: Don’t make excuses!

You have the power to choose how your day is going to be. Don’t make excuses.  Take responsibility.  Dig deep and let’s finish strong!!!

Love you guys!  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 28 of Spring Clean Challenge Part II

Day 28!

It’s Monday and we are ready to start the next session.  It’s been such an honor and a privilege to be working with such determined, courageous, beautiful people.  You guys inspire me so much and I am so blown away by your dedication and faith to live a healthy lifestyle.  It’s not easy and you guys fight through the bad days.  Thank you for being my heroes and for being such a great example to so many others.  Your life is making a difference just by your example.  You are a role model whether you want to be or not.  Keep it up!!!  Be an ambassador for health and fitness with your own communities and let’s be aware and educated to the dangers of poor nutrition and lack of exercise.  Keep persevering and keep shining!!!

 

1) Monday- Lower Body and Booty Day!

 

 

 

2) Sugar is from the DEVIL!!!!  Just say “NO”!!!

I admit, I have a sugar addiction.  The more I have it, the more I want it.  In order to overcome, you must educate yourself.  Knowledge is power.  If you’re having too much sugar, definitely cut it out and detox from it.  Check out this chart!

 

3) Mantra for the Day! -Blueprint for Life!  Just print this and read it everyday:)))

 

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