Day 17 of Clean Eating Challenge!

Day 17

I mentioned before that this is a journey for all types of people.  Some of us are trying to lose 100 pounds and for others it just might be the last nagging ten pounds.  What I’ve realized is this… It doesn’t matter what the amount is, it’s all mental!  My theory is that it’s 99% mental and 1% genetic.  You know those people that are naturally slender and can eat whatever they want?  Yeah those people!  I hate them:) I actually have to work really hard to be fit and healthy:)  It starts in the mind.  Keep your mind tough and make no excuses!!!

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1.  Wednesday- Stretch and do 30 min of solid cardio and 30 minutes of upper body work!

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2.  Food- Part of being successful in this program is to eat small meals throughout the day.  I eat about every three hours.  Remember to pack a snack always!  Nuts and fruit are great to keep in your purse in case of emergencies. Consider putting an emergency packet of protein bars and water in your car for those unexpected moments. Plan your day and pack your food so you are not tempted.  Remember. “If you fail to plan, you plan to fail!”

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3. Mantra for the day: Don’t Be a Victim!
How do you know if you’re being a victim?  Well, it’s always someone else’s fault and you have a problem taking responsibility.  “Someone brought cupcakes to the break room!”  “My boyfriend keeps taking me to fast food restaurants.”  “My room mate, spouse, family member keeps cooking fattening food.” (insert whiny voice and pouty lips) etc…. What is the common denominator here?  YOU!  No one is forcing you to eat what other people are eating.  Stop making excuses and take responsibility for your actions.  You have to want it bad enough!  Are you ready!?  It’s safe to say that if you are making excuses in this area of your life, you may be making excuses in other areas as well.  Something to unpack and take a look at.  Your growth and victories start the day you refuse to be the victim.  You got this!!!

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

Day 13 & 14 of Clean Eating Challenge!

Day 13 & 14

We have 7 days to go!  Time sure is flying!  Take a moment to connect and thank your self for going on this journey of healing and transformation.  It’s such a beautiful experience for me to watch amazing women start to take care of themselves and begin to understand the importance of self care.  You have all been such an inspiration to me.  I thank you for allowing me to be a witness.

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1.  Saturday-  Cardio 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!!!

2. Sunday- REST DAY!  It’s so important to rejuvenate and recharge!  Enjoy!

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3.  Food- CHALLENGE!  For 30 days, eat ONLY what’s on this list!  DO it:)
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Here are some snack ideas.  Remember to eat often.  At least every three hours!
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3. Mantra for the day:  I Am Mentally Tough!

You are mentally tough!!!  The battle starts in our mind.  If we doubt and give up mentally, then we 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!!!

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

Day 11 of Spring Clean Challenge!

Day 11

I mentioned before that this is a journey for all types of people.  Some of us are trying to lose 100 pounds and for others it just might be the last nagging ten pounds.  What I’ve realized is that it doesn’t matter what the amount is, it’s all mental!  My theory is that it’s 99% mental and 1% genetic.  You know those people that are naturally slender and can eat whatever they want?  Yeah those people!  I ain’t mad at ya but I’m talking to the people that actually have to work real hard to be fit and healthy:)  It starts in the mind.  Keep your mind tough and make no excuses!!!

 

1.  Friday- Stretch and do 30 min of solid cardio and 30 minutes of strength training!

2.  Food- Part of being successful in this program is to eat small meals throughout the day.  I eat about every three hours.  Remember to always pack a snack!  Nuts and fruit are great to keep in your purse in case of emergencies. Consider putting an emergency packet of protein bars and water in your car for those unexpected moments. It would be great to plan your day and pack your food so you are not tempted.  Remember. “If you fail to plan, you plan to fail!”

 

 

3. Mantra for the day: Forgiveness!

You may be asking, “What does forgiveness have to do with weight loss?”  Well, you would be surprised!  A lot of our issues stem from holding on to resentments, bitterness and hurts.  One of the way it manifests in our being is by self sabotaging and not being kind to ourselves.  It doesn’t make sense at all but I see it all the time.  Really forgive from your heart.  Forgiveness is for you not the other person.  You are basically allowing your heart and soul to be free of baggage and negativity.  Once you let all that stuff go, make sure you forgive yourself.  We can get so guilted out by our own bad decisions and we punish ourselves because we don’t think we deserve to be happy or have the life that we desire.  Empty yourself of the things that are hanging you up.  Underneath all that stuff is an amazing person waiting to come out!!!

 

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

Day 17 of Spring Clean Challenge

Day 17

I mentioned before that this is a journey for all types of people.  Some of us are trying to lose 100 pounds and for others it just might be the last nagging ten pounds.  What I’ve realized is that it doesn’t matter what the amount is, it’s all mental!  My theory is that it’s 99% mental and 1% genetic.  You know those people that are naturally slender and can eat whatever they want?  Yeah those people!  I ain’t mad at ya but I’m talking to the people that actually have to work real hard to be fit and healthy:)  It starts in the mind.  Keep your mind tough and make no excuses!!!

 

1.  Wednesday- Stretch and do 30 min of solid cardio and 30 minutes of upper body work! There will be a few videos uploaded to our exclusive page.

 

 

2.  Food- Part of being successful in this program is to eat small meals throughout the day.  I eat about every three hours.  Remember to pack a snack always!  Nuts and fruit are great to keep in your purse in case of emergencies. Consider putting an emergency packet of protein bars and water in your car for those unexpected moments. It would be great to plan your day and pack your food so you are not tempted.  Remember. “If you fail to plan, you plan to fail!”

 

3. Mantra for the day: Forgiveness!

You may be asking, “What does forgiveness have to do with weight loss?”  Well, you would be surprised!  A lot of our issues stem from holding on to resentments, bitterness and hurts.  One of the way it manifests in our being is by self sabotaging and not being kind to ourselves.  It doesn’t make sense at all but I see it all the time.  Really forgive from your heart.  Forgiveness is for you not the other person.  You are basically allowing your heart and soul to be free of baggage and negativity.  Once you let all that stuff go, make sure you forgive yourself.  We can get so guilted out by our own bad decisions and we punish ourselves because we don’t think we deserve to be happy or have the life that we desire.  Empty yourself of the things that are hanging you up.  Underneath all that stuff is an amazing person waiting to come out!!!

 

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

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:)

Day 17 of 40 Day Challenge!

Day 17

I mentioned before that this is a journey for all types of people.  Some of us are trying to lose 100 pounds and for others it just might be the last nagging ten pounds.  What I’ve realized is that it doesn’t matter what the amount is, it’s all mental!  My theory is that it’s 99% mental and 1% genetic.  You know those people that are naturally slender and can eat whatever they want?  Yeah those people!  I ain’t mad at ya but I’m talking to the people that actually have to work real hard to be fit and healthy:)  It starts in the mind.  Keep your mind tough and make no excuses!!!

 

1.  Wednesday- Stretch and do 30 min of solid cardio and 30 minutes of upper body work! There will be a few videos uploaded to our exclusive page.

 

2.  Food- Part of being successful in this program is to eat small meals throughout the day.  I eat about every three hours.  Remember to pack a snack always!  Nuts and fruit are great to keep in your purse in case of emergencies. Consider putting an emergency packet of protein bars and water in your car for those unexpected moments. It would be great to plan your day and pack your food so you are not tempted.  Remember. “If you fail to plan, you plan to fail!”

 

3. Mantra for the day: Forgiveness!

You may be asking, “What does forgiveness have to do with weight loss?”  Well, you would be surprised!  A lot of our issues stem from holding on to resentments, bitterness and hurts.  One of the way it manifests in our being is by self sabotaging and not being kind to ourselves.  It doesn’t make sense at all but I see it all the time.  Really forgive from your heart.  Forgiveness is for you not the other person.  You are basically allowing your heart and soul to be free of baggage and negativity.  Once you let all that stuff go, make sure you forgive yourself.  We can get so guilted out by our own bad decisions and we punish ourselves because we don’t think we deserve to be happy or have the life that we desire.  Empty yourself of the things that are hanging you up.  Underneath all that stuff is an amazing person waiting to come out!!!

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