Day 18 of Spring Clean Challenge!

Day 18

 

Today, I officially told Facebook that we are moving to Austin, Texas.  So once it’s on Facebook, it’s officially, official!!!  It’s so bittersweet because we LOVE Los Angeles and of course, all our family and friends.  It really made me grateful for the amazing people God has put in our lives over the years.  Erik and I have lived here forever.  I moved here when I was seven from the Philippines and Erik moved to LA from Boston when he was two.  You never know where life will take you.  It’s so important not to take people or time for granted.  LA will always be home to us but we are looking forward to our new adventure!
Thank you for being such great friends to us and our family.

 

 

1.  Friday- Stretch, Cardio and CORE!!!

I love planks!  We do variations of planks in my classes.  Please click here and ‘like’ us:)))
Time your planks and let us know how long you can stay up!!!

 

 

2.  Food- Super food of the Day! -AVOCADOS!!!

 

 

 

3. Mantra for the day:  Being Vulnerable is not a Weakness.

To be vulnerable is to be exposed.  To be stripped to our core is a humbling experience because we must deal with what’s left.  Food can be a great mask.  Extra weight or being underweight takes the focus off of what’s really going on inside.  When we start to deal and peel off layers then we have to come face to face with who we really are.  Take a moment to embrace that person.  Your authentic, vulnerable, amazing self is dying to come out.  Give her a chance to prove to you that she is strong and capable of dealing with what life has to offer.  You are stronger than you think you are.  Openness and honesty gives others the courage to do the same.  Share your heart and share your strength!!!

 

 

 

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

Day 9 of Spring Clean Challenge!

Day 9

Find a new way to reward yourself when you hit certain goals.  Get a massage, mani/pedi, buy a new workout outfit, watch a movie, get a new book, download some new tunes.  Let’s get out of the habit of giving ourselves food rewards for losing weight!  Kind of defeats the purpose don’t you think?

 

 

1. Wednesday- Upper body workout.  Push ups and planks are awesome upper body workouts that you can do without equipment.  When you master the push up, you will gain upper body strength and will continue to grow.  Add a few push ups to each rep and track your progress.  Try to do at least twenty push ups per day.  Time your planks and add 30 seconds each day.  You can start on your knees and work you way up.  Let us know how you’re doing with this!!!

 

2. Food- Food is not the enemy.  We have to learn how to eat the right foods to fuel our bodies. Try to eat as clean as possible.  You will not gain all the weight back with one slice of cake.  If you have cake everyday for a month, then you will most likely gain it back and then some.  Learn the science of weight loss.  Do the math!  Be mindful and intentional.  You can do this!!!

 

 

 

3. Mantra for the Day:  Successful people are willing to do what average people are not.
Don’t be average!  You can be the best that you can be if you put in the work.  Stop comparing yourself to others.  Be disciplined! Do the work without complaining or whining.  The more action, the more results!!! 

 

OK..I think you get the picture:)))  Love you guys and I’m rooting for you!!!

Day 5 of January Detox Challenge!

Day 5-

TGIF!!! I’m feeling good, how about you!?  I love being able to eat clean and be satiated and not feel deprived.  I’m eating a lot of whole foods and the only issue I’m having with this detox is the amount of time it takes to prepare and clean up.  It’s a small price to pay for good, clean living:)

 

1) Friday- CORE day!
Engage your core whenever you have the chance.  Sitting behind the desk, walking, cleaning, and of course working out.  Planks are a great way to build up that center.
Do planks daily and set a timer.  You will be surprised to see how fast you will gain strength.  Tell me what your best time is?

Keep practicing:)))

 

 

2) Food- Day 5
Another yummy juice recipe!!!

 

3) Mantra for the day:  Work for It!!!
We live in an entitled generation where people want something for nothing.  Don’t think that by going to the gym for a week or a month will get you results. Every workout where you are challenged, when you feel like quitting, when you’re in pain, when muscles are burning, when you want to punch your trainer, when you feel like you can’t do it anymore, that’s the workout that counts!!! Not just that one time but every time.  Dig deep and don’t be afraid to train hard.  Put it all out there and you WILL see results.  I believe in you and you can do this.  Now, go and get sweaty!!!:)

 

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

 

Day 54 of 90 Day Challenge!

Day 54

I love this group.  I’m so grateful for this community of people who are trying to live healthy, fit lives.  Keep going!  Stand by your team…keep cheering each other on!  Thanks for all your encouragement, support and patience:)))  XOXO!!!

 

 

1.  Friday- Stretch, Cardio and CORE!!!

I love planks!  We do variations of planks in my classes. OK, please go and like our page and join the community!!!  Please click here and ‘like’ us:)))

 

 

2.  Food- Super food of the day!  Butternut Squash:)))

 

 

 

3. Mantra for the day:  Sometimes Being Strong Means Being Still
Having had health challenges during the last couple of months has really taught me a lot about slowing down and listening to my body.  My mind says, “GO! GO! GO!” But my almost forty three year old body says, “Slow down!”.  Sometimes, the smart choice is to slow down and be still.  It’s so hard.  I’m learning.  I’m obeying.  I’m getting better.

 

 

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

Day 40 of 90 Day Challenge!

Day 40

Wow!  This is a HUGE milestone:)  How is your life different today than forty days ago?
Now, if you were hoping to look like a Victoria Secret’s model in forty days then sorry about your luck;)  Even if the scale doesn’t look that much different and/or you still feel like you’re in a constant struggle with this journey, it’s OK!  The fact that you are in this battle is a huge victory!  Believe me, I can definitely see myself checking out, eating bon bons, watching TV, and letting myself go. Sometimes, that seems like the easy way out.  I’ve been there, done that!  Don’t do it!  It’s not worth it.  The fact that you’re still here is awesome! It’s totally worth it to live a healthy lifestyle.  Stay connected, stay present and DO NOT GIVE UP!!!

 

1. Friday- Core Day!  Today is a great day to do an intense cardio workout followed by our favorite, PLANKS:)))  Challenge yourself to stay up a little longer and do some variations to make it a little more challenging.  Engage your core.  I love this exercise because it’s a great gauge to see how strong you are getting.

 

2. Food- Keep it clean.  Be honest.  Sometimes we think that we’re hiding that little midnight snack or that extra bite or taste here and there.  Those add up quickly!  Learn to have a plan and stick to it.  Allow yourself healthy snacks in case you just want to munch.  Don’t forget to pack your food. Set yourself up for victory not for failure.

 

 

 

3.  Mantra for the Day! Just do it, then do it again:)))

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

Day 16 of 60 Day Challenge!!!

Day 16!

Sorry I’m a little late today.  I hope you guys are doing well and staying on the program.  There will be good days and bad days.  Give yourself permission to not be perfect.  Everyday is a new day and we are here for you.  We support you and are rooting for you!
Even if it’s hard, don’t give up!!!

 

1) Wednesday!  Upper body day.  Do your push ups and planks today!  Check out this plank chart.  Work on those push ups and keep a chart to see your progress.

 

2) Sugar Facts: New guidelines for added sugars

Saturday, August 29, 2009 at 2:09 PM
  |  posted by Monica Reinagel, MS, LD/N

The American Heart Association has come out with new challenge: Limit added sugars to no more than 25g (about 6 tsp) per day for women and 36g a day for men.  Right now, we consume on average around three and a half times that much.

Where did they come up with the numbers?

The AHA reasons that “excessive consumption of added sugars is contributing to over-consumption of discretionary calories,” which, in turn, leads to obesity and increases heart disease risk.  Discretionary calories are the ones we eat just for the fun of it and not necessarily to meet our nutritional needs. The USDA dietary guidelines recommend that these discretionary calories should be limited to 10% of total calories. The AHA figures that added sugars should make up no more than half of the discretionary calorie allowance.

This new recommendation sets the bar on added sugars even lower than the “10% of calories” limit that was suggested a few years back by the World Health Organization.

True confessions

I have to be perfectly honest with you: I’d have to make some changes in my diet in order to limbo under the new 25g bar. I don’t drink soda, which is the primary source of added sugars for most Americans.  And I don’t eat a whole lot of processed foods.  But I do enjoy ice cream. I often bake muffins or make granola for breakfast. I have a square of chocolate after dinner most nights. It adds up quickly.

What counts as an added sugar?

Of course, it depends on what you count.  Most sources agree that naturally occurring sugars in fruit and dairy don’t count as added sugars.  I agree.

Many try to argue that “natural” sugars like honey or molasses also shouldn’t count, but I don’t see why.  Honey, molasses, maple syrup, agave syrup, refined white sugar, brown sugar, and organic cane sugar are all concentrated sources of sugar. Some are more refined than others, but the nutritional and metabolic impacts are similar.  In other words, I’m not off the hook simply because I make my granola with honey. It’s still a source of added sugar in my diet.

Adding it up

It’s fairly easy to keep track of the sugars that we add ourselves, whether at the table or in the mixing bowl. The real trick is keeping track of the sugars in processed foods. Check the ingredient lists for sugar and all its aliases (such as corn sweetener, corn syrup, dextrose, glucose, high fructose corn syrup, honey, maltose, malt syrup, molasses, sucrose, and syrup). The higher up these are in the list, and/or the more of them you see listed, the more sugar the food contains.

The nutrition facts label has a line for “total sugars” and you can use this to keep a tally, but keep in mind that this number includes the natural sugars in fruit and dairy as well as added sugar (honey, etc.).

For example, a container of fruited low-fat yogurt contains 47grams of sugars. However, a container of plain low-fat yogurt contains 17g of naturally-occurring sugar.  That means that the fruited yogurt has 30g of “added” sugars.  Oops…you’re already over the limit.

It’d be a bit trickier to sort out the natural versus added sugars in something like a store-bought oatmeal raisin cookie. But you get the idea.

So, how hard would it be for you to limit yourself to 25 grams of added sugar a day? How hard would it be if you also avoided artificial sweeteners?

3) Mantra for the Day: Form the Fitness Habit
A habit is formed by repetition.  The more you do something, the more it becomes a part of your life.  When you prioritize your fitness you will form healthy habits.  Making the right decisions daily will get you closer to your goals.  In the same way, when you make the wrong choices, you get into the habit of eating the wrong foods and not being active.  I used to be so unhealthy.  I LOVED junk food and hated exercise.  I would go in spurts but I would much rather be a couch potato and eat bon bons:)))  Now, I rarely miss a workout, I eat well and I’m happy:)  I had to get used to making the right choices every single day and before you knew it, I formed a healthy habit.  It didn’t happen overnight and it took time.  My health journey is a work in progress and is still evolving.  Be patient with yourself and enjoy the journey.

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

 

 

Day 4 of 60 Day Challenge!

Day 4!

TGIF!!! How was your first week of the challenge???  Remember it’s a marathon, not a sprint!  Even if you didn’t have a great start, every day is a new day to make it right.  I hope you guys are feeling great and feeling hopeful that you can be successful on your journey to health and wellness.

 

1) Friday-  Focus on your CORE today!  There are many effective ways to strengthen your core muscles.  Engage your core every chance you get.  If you sit for long periods of time, make sure you get up and stretch and walk around.  Sit on a big medicine ball if you have one.  Check out these great plank exercises. Enjoy!!!

 

2) Mantra for the Day!!!- Enjoy the Journey!
This challenge shouldn’t be painful and a struggle.  There should be a feeling of being challenged but feeling empowered at the same time.  If you feel like you’re trying too hard, then you probably are.  Take one step closer to your goals everyday.  You don’t have to be perfect but everyday make a better choice.  Meet yourself where you’re at and be patient.
You will have great days and not so great days.  Don’t beat yourself up.  Know that every new breath is a new opportunity to take a step in the right direction.  Love yourself and take care of what’s inside.  The outside will follow:))))  XOXO!!!

 

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

Day 16 of Spring Clean Challenge Part II

Day 16!

We’re at the halfway mark.  Remember this is not a get thin quick program!
Anything worth having takes time, effort and energy.  There are days I just want to forget it and give in to cookies, cakes, brownies and whatever else I can get my hands on.  Then I remember that I’m doing this for the long haul and that I want to leave a legacy for my family.  I want to be a great role model and lead by example.  I know that I will feel like crap if I eat junk.  I really do feel so much better with my healthy lifestyle.  I’m obsessed with helping people get there too:)))  Join me and spread the word!!!

1) Wednesday! Upper body workout day.  Don’t forget to use your own body weight.  Push ups and planks are great upper body strengthening exercises!  Just start out on your knees and try a few.  Everyday just keep adding a few more.  Before you know it, you’ll be the push up queen!!!

 

2)  Food!  Top 50 Super foods!!!

I posted this list on my Facebook Page today but I think this is a fantastic list to have on hand.  When in doubt, eat from this list:)))

When deciding what to eat, I always make sure that I check portion sizes and calories. Just as important, I check ingredients and fiber/protein content. The best options are always those with fewer ingredients, and high fiber and protein.

If you’re not a big fan of veggies like I am, I suggest looking for smart ways of sneaking them into your food. Black beans can be substituted for flour, and shredded carrots can be added to spaghetti sauce without a change in taste. Get creative :]

And remember; always eat. Keep that metabolism working. Your food is your fuel.

50 Clean Eating Super Foods

APPLES

“An apple a day keeps the doctor away”. We’ve all heard it, what does that mean exactly? Apples are fantastic for your heart as well as for keeping your bowel movements regular. And lets face it. If things are “moving” along smoothly, many diseases are far less likely to occur.

APRICOTS
These orangey little fruits are a health inducing powerhouse! Apricots help fight cancer, control blood pressure, slows the aging process and even fights against Alzheimer’s!

ARTICHOKES
While it can be tough to eat these without drenching them in butter or mayo, these fabulous green globes actually lower your cholesterol, aid your digestions and even fight liver disease.

AVOCADOS
Avocados are pretty tough not to love. Not only do they taste great in many different dishes, they also help fight diabetes and high cholesterol. Avocados can actually help stop a stroke dead in its tracks, and to top it all off, your skin will look better as well!

BANANAS
Bananas can “plug you up” when you’re sick or have “the runs”, they can sooth a nagging cough and help keep your blood pressure regulated. Pretty good for this yellow yummy!

BEANS
Beans provide a ton of fiber to your clean eating plan. As a result, you’ll find that things “move along” a little more smoothly. These lovely legumes help lower high cholesterol, fight cancer and even helps with shaky blood sugar.

BEETS
You either love em’ or hate em’. There’s very little in between. But if you love em’, you’ll have a great leg up on those that don’t. Beets help with blood pressure control, weight loss and even helps keep your bones in good condition!

BLUEBERRIES
These lovely little berries are a true nutritional powerhouse! They are credited with fighting cancer, strengthening memory and even helping your heart and blood sugar. You definitely want to include these goodies in your clean eating plan!

BROCCOLI
When Mom told you to eat your broccoli, she knew what she was talking about! These little “trees” help strengthen your bones, fight cancer and even preserves your eyesight!

CABBAGE
For those of you who love your cabbage, you can boast about the extra health benefits you’re getting. Benefits such as help with weight loss, cancer prevention and heart health.

CANTALOUPE
Cut into one of these lovely melons to help build your immune system and fight cancer, high blood pressure and even high cholesterol.

CARROTS
Every kid knows you have to eat your carrots to have healthy eyes. Well guess what? The same applies to adults! But that’s not all you get out of eating your carrots. You also get smoother bowel movements, weight loss, better heart health and a lowered risk of cancer!

CAULIFLOWER
This one is great for the guys! Cauliflower helps fight prostate cancer and builds bone strength. But you women can love it too. It fights breast cancer (which men can get too!) and even helps bruises heal faster.

CHERRIES
Cherries are one of those nutritional super foods that you should devour while you have the chance. When cherry season arrives, you can feel good about what you’re doing to preserve your brain and heart health. Cherries are credited with slowing down the aging process and even with ending insomnia!

CHESTNUTS
Often overlooked, these nuts are great for weight loss, blood pressure and cholesterol. They fight cancer too!

CHILI PEPPERS
Heat up your meals every chance you get by adding chili peppers to your plate. They promise better digestion, an improved immune system, better blood circulation and digestion. There is even a rumor that chili peppers aid in weight loss by increasing your metabolism!

DARK CHOCOLATE
If you need a good excuse to eat your chocolate, look no further. Dark chocolate (not milk chocolate) is great for cardiovascular health, premature aging and cancer. And guess what!? Dark chocolate is low on the glycemic index!

FIGS
I had a fig tree in my yard growing up and I never ate a single fig. Of course now, I could kick myself for it. Why? Because figs aid in weight loss, lower blood pressure and cholesterol and even fight cancer. Not bad for this old world fruit!

FISH
While we have to be increasingly careful about the fish we eat, it’s incredibly healthy if for you if you can find the good stuff. It protects your heart, fights cancer and strengthens your immune system.

FLAX
This little seed is a nutritional powerhouse. It helps your digestion, strengthens your immune system and helps with diabetes. The only thing better than flax is Chia seeds. But that doesn’t mean you should forgo flax. It’s far more readily available than Chia seeds and often more cost-effective for those on a budget.

GARLIC
Most folks these days know the benefits of eating garlic. But just in case you don’t, here’s the low-down. Garlic lowers cholesterol, helps with high blood pressure, fights cancer and even kills certain bacteria. And don’t forget the REAL benefit of garlic. It scares away the vampires! (Or anyone else who gets to close to you after you’ve eaten a lot of it! lol)

GRAPEFRUIT
These under-appreciated fruits help with weight loss, strengthen your heart and lower cholesterol.

GRAPES
This fruit is fabulously portable so there’s no excuse not to include them in your clean eating plan. They strengthen your eyes, help with circulation and even fight cancer and kidney stones.

GREEN TEA
1 cup a day is the general rule of thumb with green tea. It will help you fight cancer cells, lose weight and battle against strokes.

HONEY
This ancient medicinal remedy has been used for millenia for various ailments. Among those are the ability to heal wounds, increase digestion and even fight allergies. Try to find local honey if you are using it for allergies.

LEMON/LIME
These sour fruits are amazing at so many things. Fighting everything from cancer to the common cold, never miss a chance to include these in your eating plan.

MANGOS
This tropical delight helps strengthen your memory as well as your digestion. It also fights cancer and Alzheimer’s disease.

MUSHROOMS
The lowly mushroom deserves a pedestal for its medicinal uses. It helps control blood pressure and lowers your cholesterol. And yes, like many other foods on this list, mushrooms fight cancer too!

OATS
Oats are well-known for their cholesterol lowering abilities. But did you know they also improve the condition of your skin and help fight diabetes?

OLIVE OIL
Olive oil should be a part of many dishes you cook. It strengthens the heart, fights diabetes and cancer and helps with weight loss. For those with dry skin, it’s an excellent way to cleanse your skin as well! Just put a little on a cotton ball and wipe clean. You’ll never use cleansers and water again!

ONIONS
Onions add a flavorful punch to any dish. But they also improve your cholesterol and strengthen your heart.

ORANGES
We all know that a nice glass of OJ goes well with just about any breakfast. But did you know that oranges strengthen your immune system, fight cancer and strengthen your heart?

PEACHES
These summer time treats are great for digestion and constipation.

PEANUTS
While many have allergies to these little guys, for those that don’t, you’ll enjoy a lower risk of heart disease, cholesterol and prostate cancer. Plus, they help with weight loss!

PINEAPPLE
Never miss a chance to eat pineapple! Not only is it absolutely delicious on a hot summer day, it also strengthens your digestion, your bones and aids with weight loss.

PRUNES
So, I think most of us know that one particular benefit that prunes provide. They will definitely “get things moving” when you are constipated. But they also help your memory and lower your cholesterol.

PUMPKIN
Some folks see pumpkins as something to carve once a year. But the truth is, your friendly Jack-O-Lantern also provides tons of fiber, controls blood pressure and normalizes heart function. So this year, carve your pumpkin a few hours before dark, and then bring it in for cooking when the festivities are finished.

POMEGRANATES
These amazing fruits have up to 7 times the amount of antioxidants of green tea! Impressed? They also fight cancer, and reduce blood pressure and bad cholesterol.

RICE (BROWN)
Brown rice should be a staple in every one’s diet. Not only is it a very low allergen food, it also protects your heart and fight diabetes, kidney stones and cancer.

SALMON
Wild salmon provides oodles of omega-3 essential fatty acids. A crucial bit of nutrition for us humans. But that’s not all. Salmon also provides many other vitamins like vitamin B3 and B12 which contribute to a healthy metabolism.

SPINACH
Popeye had the right idea. You have to eat your spinach to grow strong! Why? Spinach helps you fight cancer, improves your cardiovascular health and improves brain function!

STRAWBERRIES
These little berries are easy to include in your eating plan. I mean, who doesn’t like strawberries? (Unless you’re allergic. That’s different.). Strawberries fight cancer, strengthen your heart, helps your stay calm and increases your memory.

SWEET POTATOES
All clean eaters know, sweet potatoes are a fantastic carb to include in your clean eating plan! But why? Because they protect your vision, encourage a good mood, fight cancer and keep your bones strong. That’s why!

TOMATOES
These fabulous orbs are big time cancer fighters! They also help battle high cholesterol.

WALNUTS
These nuts are great for lowering cholesterol, fighting cancer and improving your memory. (I need LOTS of walnuts!)

WATER
We all know we have to get our 8 glasses of water every day (although, we also now know that it can very according to your size and weight). But why is water so vital? Put aside the fact that your body is mostly water to begin with, and you’re left with the facts that water helps you lose weight, fight cancer, keeps your skin in great condition and helps you battle kidney stones.

WATERMELON
This wonderful summer time treat is a fabulous aid for weight loss, lowering cholesterol, avoiding strokes and controlling your blood pressure. So eat up!

WHEAT GERM
The healthiest “germ” you’ll ever include in your diet! It fights colon cancer, keeps things “moving smoothly” and helps your digestion in a big way.

WHEAT BRAN
Bran is just as important as the germ. It also fights colon cancer and keeps constipation at bay. But it also lowers cholesterol while it keeps your digestion moving smoothly.

YOGURT
Choose non-fat Greek yogurt to get more protein on top of the following benefits: increased bone strength, lower cholesterol, a better immune system and better digestion. Also great for ulcers.

Taken from Fitness Fetish:))))

 

 

 

3) Mantra for the Day!!!  DO NOT QUIT!!!
We all have those days where we just say “FORGET IT!!!”  I know, I get them too!  The key is to not have as many of those days in a row!  Nobody is perfect.  You will have a bad day.  Let’s just get real.  Don’t let it take you out.  Re-group, re-boot, re-fresh, and re-start!!!
You have come so far.  Even if you’re just beginning, it’s hard!  It will get better, you will enjoy exercising and eating healthy food.  Your cravings for junk will subside.  Persevere through the tough days and get support from trusted friends.  If you don’t have anyone, you have us!  Join our community at Bootcamp Barre“like” us to stay in touch:)))

 

Don’t you dare give up!!!  Your future self is counting on you:)))  Love you guys and I’m rooting for you!!! XOXO!!!

 

Day 11 of Spring Clean Challenge Part II

Day 11!

Hello Friends!  How is it going?  I know that there are days when we feel like throwing in the towel.  I had one of those days today.  It started off well then life happened. My kids were crazy today, my blender blew up and sprayed chocolate protein powder all over my kitchen walls, cabinets, and floor! (long story!) I had to drive and get people from point A to point B and I got stuck with kids in the car with no food and snacks! ARGHHHH!!!
I realize that I like to munch on food when I’m nervous or emotional. So I ate some yummy, salty tortilla chips!  I also didn’t plan well so by the time I did have dinner, I ate way too much too late.  So, what are you gonna do!?!? You just start over and press the restart button.  No matter if you had a spectacular day or a ‘Calgon take me away’ day know that every new breath is a fresh start!

 

1)  Friday!  Fit day Core day!!!
Let’s really work it hard today!  Everyone wants the defined abs.  Well, are you willing to work for them!?!?  It takes a lot of dedication and hard work.  100% clean eating, cardio, strength training, and planks!  Let’s go!!!  (Check out lots of new core videos in our exclusive group page)  Join the Plank Challenge!!!  Let us know how you do:)))

 

 

2) Food-  What Should I Eat???

The Three S’s: Salmon, Spinach and Sweet Potato

Here’s the ideal balanced meal. Wild salmon for protein and omega-3s, spinach for the cornucopia of vitamins and minerals (including the superstar of eye nutrition, lutein), and a sweet potato for slow-burning carbohydrates. It’s an almost perfect meal. You can add a little flaxseed oil (or olive oil or butter) to the sweet potato or even sprinkle it with almonds, but watch your portion size: While these additions are all brimming with health, they’re also high-calorie items.

 

 
3) Mantra for the Day!!! -Challenge Yourself!!!
Today I took a great yoga class that kicked my behind!!!  It was one of those classes that I walked into feeling strong and capable and by the middle of the class, the instructor was wiping me off the floor!  It was so humbling to see my own limitations and weaknesses.  Normally, that would have discouraged me and make me doubt my own practice.  It was so great to accept the areas where I was strong and also strengthen the areas where I was weak.  Our bodies are amazing vessels because we will get stronger the harder we work. Work to your tipping point today.  Don’t settle and don’t be mindless.  Go hard or go home!!!:)))

 

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

Day 5 of Spring Clean Challenge Part II

Day 5!

We’re half way there!  We’re five days in our detox and we are staying strong!!!  Great job ladies, keep it going!!!  You are stronger than your cravings!

1) Friday- CORE DAY!  Our core is so important!  We need to have a great core exercise plan and be consistent.  Core is more than just crunches.  Be mindful of engaging your core in everything that you do.  Planks are a great way to strengthen your core.  Also, there are some great exercises with the medicine ball:)

 

 

2) Food- Portion Control
Once you start counting calories and looking at your portions you realize how much we really eat.  We live in a super size me culture where bigger is better!  Well, we are paying for it now with our 60% obesity rate.  Be mindful of your portions and choose foods that are more filling and better for you!

 

 

3) Mantra for the Day- GREED
We’re still in the purification process.  Today we’re going to talk about greed.  This is the root problem of our nation.  We have a 60% obesity rate because we want what we want when we want it.  We live in a place where we have so many conveniences that we can fulfill any craving we want.  When you look at the portions at restaurants and the options that are available, it’s overwhelming!  The question we have to ask is why?  Why do we eat more than we need? Why are we not satisfied?  Why isn’t it ever enough?  Sometimes we eat to fill a void.  Emotional eating is a huge problem.  We eat so much that we numb out our natural hunger cues.  When you just stuff yourself, it’s easy not to deal.  I stole this slogan from a good friend of mine, Franco Rosado.  This is from his program for inner city kids.  FEEL, DEAL, and HEAL!!!  I think this is a great mantra during our detox.  Identify what you’re feeling, write it down, talk it through with a friend.  Deal with the pain by getting help, therapy, programs, church, or trusted advisers.  Healing only comes after you are willing to feel and deal first.  Let me know how I can help you.  For our members, take advantage of our exclusive page for comfort and encouragement.

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