Day 20 & 21 of Clean Eating Challenge!

Day 20 & 21

I’m so proud of you guys! All the hard work, dedication and commitment are paying off.  You have persevered and made the investment to become a better you.  I hope you have learned a lot and have created new habits that will last a lifetime!  This is just the beginning!  Keep it going!

habit709913ddf8699f1bdc6a8458e4

 

 

1.  Saturday- Family fun day!  Incorporate your friends and family for a fun activity!  Remember, they’re watching you.  Be a great example! Whatever you decide to do today, make sure it’s fun!  Enjoy:)))

fitc4a665028873ed96c988e34f0

Sunday- REST DAY! Don’t underestimate the value of having a rest day.  Unplug and unwind.  Prepare your body for the coming week and enjoy doing absolutely nothing!

bed2c7f01497722edbff587f359a9

 

2.  Food- Weekends tend do be the hardest time to stay on track.  If you haven’t heard of myfitnesspal.com you have to sign up today!  Its FREE and so easy to use.  They have an app that you can use right on your phone.  It will track your calories, exercises and even scan food items to let you know if you are within your limits.  It’s a real handy tool.  Use it when you’re out at dinner.  You would be surprised at how much bigger the meal portions are at restaurants!  Some meals are 1500 calories per plate!!!  Hmmmm…and we wonder why there’s an obesity epidemic!

food95daeea3c2340886c34ce57558d

 

3. Mantra for the day: “We are what we repeatedly do. Excellence, therefore, is not an act, but a habit.”– Aristotle

aristotleecb20a292ad7a3036877225722

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 get 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.

4weeks35c58b4d2294139a2be953

 

Have a beautiful day! I love you guys and I’m rooting for you:)
Keep in touch and let me know how you’re doing!  “Like” us on Facebook.

 

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.

befitc1ab4531d7e68a26342af44273b


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!

goal51d0bf58127c78db9abd4da835

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 3 of 21 Day Challenge

Day 3

We’re only three days in and I’m already feeling like this is going to last forever!  I’m actually enjoying the food and not missing anything in particular but it does take being mindful, planning, and being engaged.  Always plan for success.  Pack snacks if you’re going to be out for the day and make sure you’re staying hydrated.

Sometimes, I can really struggle with what everybody else is doing.  I need to be reminded to just worry about myself and not compare.

A Few mantras that have really helped me:

Sweep your own side of the street!- Me

If I just worry about myself, that will keep me busy for my whole lifetime. What defines you?  Are you concerned by what others think of you? Too often I’m consumed by insecurities then I have to remind myself to be defined by my creator! That’s the only opinion that matters.  All the other stuff is rooted in ego and pride.  Let it go!!!

***what defines you?

How’s your eating going?

Today I had:
Breakfast- Grits
Lunch- Lettuce wrap
Dinner- Salad with lots of veggies
snack- popcorn, carrots, hummus, grapes

Make sure you’re drinking lots of water!!!

If you want some recipe ideas…follow my Pinterest Board!
Also, “like” us on Facebook at Bootcamp Barre
Check out Myfitnesspal for tracking your food and exercise!

Much Love,
Judy

Day 20 & 21 of 90 Day Challenge!

Day 20 & 21

I’m so proud of you guys! All the hard work, dedication and commitment are paying off.  This is the time where we can tend to let up.  Don’t look back or to the side to see what everyone else is doing.  Keep your eye focused on the goal!

 

1.  Saturday- Family fun day!  Incorporate your friends and family for a fun activity!    Whatever you decide to do today, make sure it’s fun!  Enjoy:)))
Sunday- Make sure you take a rest day and rejuvenate your body:)  RELAX!!!

2.  Food- Weekends tend do be the hardest time to stay on track.  If you haven’t heard of myfitnesspal.com you have to sign up today!  Its FREE and so easy to use.  They have an app that you can use right on your phone.  It will track your calories, exercises and even scan food items to let you know if you are within your limits.  It’s a really handy tool.  Use it when you’re out at dinner.  You would be surprised at how much bigger the meal portions are at restaurants!  Some meals are 1500 calories per plate!!!  Hmmmm…and we wonder why there’s an obesity epidemic! If you join, add me…judythureson:)))

 

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 brings 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.

 

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

 

Day 4 of Spring Clean Challenge Part II

Day 4!

By this time, your headaches from the detox of sugar and caffeine should be subsiding.  Our bodies are so amazing and will replenish itself as long as we take care of it.  I’m so proud of you guys and your initiative to take the steps to a healthier you!!!

 

1) Thursday- Yoga Day!  Even if you’re not a yoga fan, just do it.  Yoga is an acquired taste.  The more you do it, the more your body will enjoy it.  Plus, with all the hard work this week, it will feel good to stretch your body out.  Stay in the moment and enjoy!!!

 

 

2) Food- Make sure you are eating enough for your body weight.  Here’s a great site for you to check your numbers…Check Here…..
Also, if you haven’t signed up already, go to My Fitness Pal to track your food and exercise.  Half the battle is knowing.  When you start tracking your food, you will see just how much the mindless eating and emotional eating totals up to.  It also helps you to see if you’re not eating enough.  Never skip meals.  Try to eat every three hours.  If you’re out and about, make sure you have emergency packs of fruit and nuts or protein bars.  Also, drink tons of water!!! Here’s a great chart for a reminder to eat often!!!

 

 

3) Mantra of the Day- Don’t Be Jealous!!!
During this detox, we are going through a refinement period.  This is a time of purification not just with our bodies but our hearts as well.  We have talked about dealing with loving ourselves unconditionally no matter what!  We also talked about being grateful for the bodies we were designed with.  Today we’re going to deal with jealousy.  I know that most of us probably don’t consider ourselves to be jealous.  Maybe we think we’re above that.
Read the synonyms for envy and jealousy:

Jealousy &  Envy  and jealousy  are very close in meaning. Envy  denotes a longing to possess something awarded to or achieved by another: to feel envy when a friend inherits a fortune. Jealousy,  on the other hand, denotes a feeling of resentment that another has gained something that one more rightfully deserves: to feel jealousy when a coworker receives a promotion. Jealousy  also refers to anguish caused by fear of unfaithfulness. 4.  resent. Envy, begrudge, covet  refer to one’s attitude toward the possessions or attainments of others. To envy  is to feel resentful and unhappy because someone else possesses, or has achieved, what one wishes oneself to possess, or to have achieved: to envy the wealthy, a woman’s beauty, an honest man’s reputation.  To begrudge  is to be unwilling that another should have the possessions, honors, or credit that person deserves: to begrudge a man a reward for heroism.  To covet  is to long jealously to possess what someone else possesses: I covet your silverware.

We live in a culture that puts a lot of pressure on women to be perfect.  Especially living in Hollywood, we see it in the media first hand.  When we look at these women and then look at ourselves how do we feel?  When a celebrity gives birth and twenty days later is in her pre pregnancy clothes, how do we feel about ourselves?  At what lengths are we willing to work out and in some cases starve ourselves to get the same results?  If you are not taking care of yourself right now, what makes you think you will take care of yourself once you reach your goal weight?  We always think the grass is greener.  Let’s sweep our own side of the street and take care of what we have.  Jealousy takes energy. When you’re focusing on others you could be using that energy to work on your own health.  You were designed perfectly and it’s up to you to uncover the best version of you.  We were not all meant to be size 2’s!  That’s OK:))))  Enjoy who you are.  Change your thoughts and change your life!!!

 

 

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