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 5 of Clean Eating Challenge

How’s it going? Can I just be honest with you!?  I work really, really hard at staying fit.  Being a mom of three kids, having hypothyroid, hashimotos, and being 44 years old is very challenging.  I don’t have a personal chef, personal trainer, and/or lots of money to invest in myself.  I have gotten really disciplined in the last few years.  I have made health a priority in my life and I have made a lot of great changes BUT, sometimes I feel like it’s all for nothing!  I am a results oriented person and I have very high expectations of myself.  When I see people who eat junk, don’t work out, and still look cute in their jeans, I have to confess, I get a little bitter:) I know, I know, it’s totally superficial and one day it will catch up to them.  LOL!  Don’t worry, it always catches up to you:)  But seriously, when I start to judge people and myself I have to remember WHY I’m doing what I’m doing.  I want to be healthy.  I want to be able to play with my kids and be active with them.  I want to be around a long time to enjoy life.  I want to feel good and not be sick all the time.  I want to have the freedom to do the things that I do like Yoga, Zumba, Hiking, etc….  Let’s remember our WHY!!!

why5da808ebbbdf0edc38704908

 

 

1. Saturday- Family and friends activity day.  Find a sport or activity to do with your loved ones today.  The cool thing is that when you’re doing something fun with friends, you don’t even realize that you are working out.  It’s great multi-tasking.  Let us know what your favorite pastimes are:)))

Here are some great ideas for family activities together….

 

2.  Food- Portion Control!  In this super-size me generation, we don’t even know what true portions look like anymore.  When I started to really weigh and measure the true portions, I was flabbergasted!  First of all, I was not convinced that I would be able to be satisfied by the itty, bitty portions on my plate.  Second of all, I was shocked at how much I was truly eating!  When you go to restaurants that have the calorie counts next to the items, it blows my mind that you can consume all your calories in one sitting…and then some!  So, check these out.  These are very helpful tools.

 

 

2. Mantra for the Day:  Just Do It!
We’ve heard the Nike slogan so many times that it’s just become part of our vernacular.  It sounds so simple but it’s so hard to do.  It sounds pretty simple but it is difficult!!!  We realize that we really are enslaved to our desires and cravings.  Will power doesn’t always win.  It’s really a mental decision.  Once the mental decision is made, it doesn’t matter if someone is trying to spoon feed you hot fudge and lava cakes.  You already know that your word and your commitment is solid and strong.  When our decision is based on emotion or if we haven’t really fully decided to be all in, then we cave.  We think that we can handle just a little bit.  Well, you tell me…how’s that going for you???  Let’s have integrity and hold ourselves accountable to ourselves.  We deserve to be happy and healthy.  We think that the sweets and treats will make us happy but it doesn’t.  Don’t believe the lie.  Here’s a great quote from a famous philosopher.  He is full of wisdom and we would be wise to take his advice….:)

Love you guys!  I’m rooting for you:)

Day 14 of Spring Clean Challenge!

Day 14!

Happy Monday my friends!!!  I hope you had a victorious weekend and that you worked out and ate clean all weekend:)))  If you didn’t, don’t fret!  Today’s a NEW day:)))  Start fresh, hit restart, and let’s go!!!

 

 

1) Monday-Stretch, Cardio and Lower Body workout!  If you think too hard about working out, you’ll talk yourself out of it!  Just do it:)))

 

 

 

2. Food-Portion Control!  This is something we constantly have to keep reminding ourselves.  The portions just keep getting bigger! If you’re not reading labels, you should be.  Be aware.  It’s your body, it’s your responsibility!  Yesterday, we went out to dinner.  I automatically asked for a to-go container and wrapped up half of my plate.  I had more than enough for dinner and enjoyed the other half for lunch!  Check out this great chart….

 

3. Mantra for the Day!!! -Visualize your Life!!!
Are you using the power of visualization in your life?  In your time of quiet and peace take some time to visualize how you want your life to look.  Take some time to envision what it would be like to run after your kids at the park without being in pain or being winded.  How would it feel to be able to shop at certain stores and wear certain clothes?  If you can see it, you can achieve it.  Keep pictures up in a special place that will motivate you.  If you haven’t discovered Pinterest yet, it’s a great site where you can create your own boards. (Follow me on Pinterest:))  Keep a pair of jeans or a dress that you want to fit into out where you can see it daily.  Strive everyday to move towards your goal.
Everyday spend some time imagining and dreaming about the life you want to have.  Then do one thing that will move you closer to that goal. When you are engaging in an activity or ready to eat a bite of something, ask yourself, “Is this going to get me closer to my goals?”  If the answer is “NO!”  Then get rid of it or stop doing it.

 

I love you guys and I’m rooting for you!!!

Day 24 of February Sweetheart Challenge!

Day 24

I hope you are doing well.  We are gearing up for our March challenge group!  I hope you guys can join us in March.  We will be focusing on de-cluttering our lives and our drawers:)  We will begin a Spring Cleaning Challenge as well as cleaning out some bad habits from our lives.  I’m really excited about it!!!  Sign up TODAY!!! 
We will begin Monday, March 4th!!!

I’m really excited for the great news from some of my clients about what they got out of the “Sweetheart Challenge”!!!

“Thank you, Judy and group for a great month!!!! Although I didn’t make my weight goals for the month, I think I’m on track for a healthier walk in exercise and eating. I’m grateful for the posts from everyone it encouraged me to keep going. I’m also SO glad for Judy’s great workout posts!! I love these. I can do them from home on my own schedule and they reinvented the way I workout and It’s not a boring routine which makes me want to stop working out. I loved the sweetheart challenge and sad to see this stop. I know I need this reminder.” -Sweetheart Challenge Member
“I personally loved the “Sweetheart Challenge” and used the relational tools to help my marriage. Honestly, in the beginning, my husband and I were arguing and I didn’t want to follow the daily challenge. Yet, I did it anyway. It worked! It helped me to be grateful for my husband and reminded me of everything that he was doing right. I chose to express gratitude instead of the things I was mad about. I would not have even thought to do that on my own. I am grateful for the February Challenge. My husband said, “All I know is that I like that Challenge that you are doing!” Thank you for helping our marriage!” -Sweetheart Challenge Member

 

 

1) Wednesday- Upper Body Day

 

 

 

 

2) Food- Portion Control!

 



3. Mantra for the Day-  Don’t you Dare Give Up!!!
This month we have been focused on relationships. Whenever you have people, you will have problems.  If you are in a relationship and you’re in a difficult season, DON’T.GIVE.UP!!!  Sometimes, you just need to persevere through it. Fake it until you make it!  Action causes emotion!  Just discipline yourself to do what it right, even if you don’t want to.  Interestingly, you can apply this in your health journey.  You won’t always feel like working out, eating right, or planning your meals.  DON’T.GIVE.UP!!!  You will eventually get to a place where you will enjoy it.  Just like your relationship, you will get to a place of deep love.  The more you persevere, the deeper the trust and intimacy.  The problem is that we quit before we get to experience that.  Again, just like our health goals, we tend to give up before we can taste the victory.  Hang in there!!!  You can do this:))))


 

 

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

 

Day 59 of 90 Day Challenge!

Day 59!

Thank you for all the amazing responses to yesterday’s blog.  I’m so grateful I get to witness transformation!  It’s so encouraging and faith building!  You can do this:)))

We want YOU to be our next transformation story!!!  Send us your story!  We want to hear from you:)))

 

1) Wednesday-Stretch, Cardio and Upper Body workout!  If you think too hard about working out, you’ll talk yourself out of it!  Just do it:)))

 

 

2. Food-Portion Control!  This is something we constantly have to keep reminding ourselves.  The portions just keep getting bigger! If you’re not reading labels, you should be.  Be aware.  It’s your body, it’s your responsibility!  Yesterday, we went out to dinner.  I automatically asked for a to-go container and wrapped up half of my plate.  I had more than enough for dinner and enjoyed the other half for lunch!  Check out this great chart….

 

3. Mantra for the Day!!! -Visualize your Life!!!
Are you using the power of visualization in your life?  In your time of quiet and peace take some time to visualize how you want your life to look.  Take some time to envision what it would be like to run after your kids at the park without being in pain or being winded.  How would it feel to be able to shop at certain stores and wear certain clothes?  If you can see it, you can achieve it.  Keep pictures up in a special place that will motivate you.  If you haven’t discovered Pinterest yet, it’s a great site where you can create your own boards. (Follow me on Pinterest:))  Keep a pair of jeans or a dress that you want to fit into out where you can see it daily.  Strive everyday to move towards your goal.
Everyday spend some time imagining and dreaming about the life you want to have.  Then do one thing that will move you closer to that goal. When you are engaging in an activity or ready to eat a bite of something, ask yourself, “Is this going to get me closer to my goals?”  If the answer is “NO!”  Then get rid of it or stop doing it.

 

I love you guys and I’m rooting for you!!!

Day 41 & 42 of 90 Day Challenge!!!

Day 41 & 42

How’s it going?  I’m still recovering and finally got my appetite back tonight.  I ate way too much tonight and started to beat myself up.  Then I read this:)  Good reminder….

 

1. Saturday- Family and friends activity day.  Find a sport or activity to do with your loved ones today.  The cool thing is that when you’re doing something fun with friends, you don’t even realize that you are working out.  It’s great multi-tasking.  Let us know what your favorite pastimes are:)))

Sunday- R&R Day.  Make sure you rest.  It’s imperative that you allow your muscles time to regenerate and rebuild.  Enjoy:)))

Here are some great ideas for family activities together….

 

2.  Food- Portion Control!  In this super-size me generation, we don’t even know what true portions look like anymore.  When I started to really weigh and measure the true portions, I was flabbergasted!  First of all, I was not convinced that I would be able to be satisfied by the itty, bitty portions on my plate.  Second of all, I was shocked at how much I was truly eating!  When you go to restaurants that have the calorie counts next to the items, it blows my mind that you can consume all your calories in one sitting…and then some!  So, check these out.  These are very helpful tools.

 

 

2. Mantra for the Day:  Just Do It!
We’ve heard the Nike slogan so many times that it’s just become part of our vernacular.  It sounds so simple but it’s so hard to do.  We realize that when we are enslaved to our desires and cravings will power doesn’t always win.  It’s really a mental decision.  Once the mental decision is made, it doesn’t matter if someone is trying to spoon feed you hot fudge sundaes and lava cakes.  You already know that your word and your commitment are solid and strong.  When our decisions are based on emotion or if we haven’t really fully decided to be all in, then we cave.  We think that we can handle just a little bit.  Well, you tell me…how’s that going for you???  Let’s have integrity and hold ourselves accountable to ourselves.  We deserve to be happy and healthy.  We think that the sweets and treats will make us happy but it doesn’t.  Don’t believe the lie.  Here’s a great quote from a famous philosopher.  He is full of wisdom and we would be wise to take his advice….:)

 

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

Day 9 of 90 Day Challenge!

Day 9

You are doing something special for yourself. Transformation is healing.  It’s getting off the crazy cycle and doing something different.  As we continue on this journey, really challenge yourself to do something different everyday.  Whether it’s eating a new type of food or trying a new exercise.  It makes life exciting:)

 

Tuesday- Cardio Day!  Do anything that will get your heart rate up and get you sweaty:)))

 

 

Food:  Enjoy clean eating and know that you are healing your body from the inside out.  Educate yourself.  Knowledge is power.  Watch your portions.  WOW!  When you start weighing and checking your portions, you see how easy it is to gain weight.  Our bodies need to adjust to the proper portions.  It takes 3500 calories to lose 1 pound.  That’s a deficit of 500 calories a day per week.

 

2) Mantra for the Day!  YOU DECIDE!
It’s up to you how your day is going to go.  Don’t blame other people or your circumstances.  You have the power to make the right choices today.  Take responsibility and don’t make excuses.  You WILL succeed once you start making the right choices every day, every moment, every breath!  You decide!!!

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

Day 29 of 30 Day Challenge!!

Day 29!

Happy Friday!!!

New beginnings are always exciting.  When there’s a mixture of fear and excitement, you know that you’re onto something.  Whether you’re starting a new job, moving to a new city, making new friends or starting a new fitness program change is sometimes scary.  Know that in order for you to grow, you need to be uncomfortable.  Walking by faith is an awesome opportunity to live out your dream.  If you think too much, you’ll talk yourself out of whatever it is you want to do.  Excuses will get you nowhere.  Action will get you closer to your goals.  For our July challenge group, we will be focusing on goal setting and getting radical about accomplishing our goals.  We will hold you accountable and give you a step by step plan.  Join us TODAY!  Registration closes on Saturday at midnight!!!
REGISTER HERE!!! :)))  Remember that alumni clients can join us for 50% off regular price.  Sometimes we need a refresher to get back on track.

1)  Friday- CORE day!

 

2) Size Matters:)

 

3) Mantra for the Day! – Life Lessons…

I couldn’t have said it better myself.  Let’s live life to the full guys!  Live your best life NOW!  Don’t wait. I 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:)))

 

Day 33 of 40 Day Challenge!!!

Day 33

 

Counting down!  Seven days left until we are officially done with our challenge.  I know that it wasn’t always easy.  There were days where we wanted to throw in the towel, but you did it!!!!  We’re almost there.  How are you going to be different after this challenge?  I want you to be so annoyed with me that when you decide to pick up that cookie, burger, or ice cream you hear my voice in your head:)  LOL!  Seriously, I hope you keep up all the new habits you have developed and continue to grow in your journey.

 

1. Friday- Start with a great stretch and do some cardio.  Check out this list of the most effective cardio workouts.  Are any of your favorites on here?

After you get all warmed up get going on some planks.  Planks are a great core strengthening exercise.  Make sure you engage your core to protect your lower back.  Start with 10 second intervals and work your way up.  Side planks are fun too!  Dip your hips on each side to add some dynamics to your work out.  (check the exclusive page for plank tutorials)

 

2.  Food- It’s all about the portions.  It’s amazing when you start reading labels how out of whack we can get when it comes to portions.  We have become so used to portions from restaurants that we automatically think that it’s normal to eat a 1700 calorie meal!  Here’s a great chart.  It helps to get a visual.  It’s a little discouraging because when you look at it you’ll ask, “Is that it!?!?”  But once you re-train your body to the proper portions, it will adjust.  You just have to persevere for the first week or so.

 

3. Mantra for the day: 

I love this because this describes our program.  We are learning tools that will help equip us for the rest of our lives.  Gone are the days when workout real hard for a couple of weeks to look good for your reunion or wedding.  The older we get, the harder it gets to pull that off!  So, we learn how to do it the right way and the long way.  I’m so proud of you guys for sticking to it.  Remember, it’s a marathon, not a sprint!!!

 

 

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