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!

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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:)))

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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!

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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!

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

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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.

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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 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 6 of Clean Eating Challenge!

Take a rest day.  It’s so important.  Our bodies, mind and spirit need a day to repair itself. Don’t skip this part of the challenge.  This is the hardest part for me.  I have to force myself to rest.  How are you doing with this!?  Today is a great day to enjoy some peace and quiet.  It’s a great day to fill your spirit with God and take some time to worship Him.

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Prepare your food for the week!  If you fail to plan, you plan to fail!!!
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This is what planning looks like….:)  I’m not there yet, but I’m working on it!

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Remember….new menu coming on Monday!  Enjoy your rest day!

Day 20 & 21 of February Sweetheart Challenge!

Day 20 & 21

Hello weekend!  I hope you had a fantastic week and ready to have a great weekend.  I had a great week and I’m looking forward to a great marrieds event our church is hosting on Saturday night as well as seeing my son play in his band on Sunday!  Life is busy but exciting.  I hope you’re all doing well:)))

 

 

1) Saturday- Activity Day!!!  Today I’m going to dance!!!  What are you doing!?!?

 

Sunday- Take your rest day.  Super important to let the body heal and recover:)

 

 

 

2) Seven Rules to Live By:


3.  Mantra for the Day: You are Enough!
As an overachiever, workaholic, type A personality, OCD type person, it can be tempting to think that you need to be doing more.  “If only” becomes the constant mantra in your head…”if only” I was skinnier, healthier, faster, richer, prettier, a better wife, mother, employee, employer, etc…..At the end of the day, what is the ROOT!?  Why do we aspire to all these things!?  What are we trying to gain!?  There’s such a vacuum and an insatiable appetite for approval.  What exactly are we trying to prove!?  Who are we seeking approval from!?  Take a deep cleansing breath and know that you are already approved!!!  You are already accepted!!!  It doesn’t matter what others think of you.  It only matters what God thinks of you.  Honestly, if we don’t surrender to that, we will be constantly looking for approval in so many places and we will keep coming up empty handed.  You are more than enough.  I believe in you and I’m grateful to be in this journey with you.  Just take it one day at a time:)))

 

 

 

 

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

 

Day 13 & 14 of February Sweetheart Challenge

Day 13 & 14

Hello weekend!  I have an action packed weekend ahead of me.  Even though my weekend is crazy, I make the time to grocery shop and prep for the week.  This has saved me time and money.  We have saved over $300 a month just meal planning and sticking to a list!  How about you? Do you meal plan?

 

1) Saturday- Activity Day!!!  Do something that will get the blood pumping and enjoy friends and family.  Enjoy the outdoors!!!  Here are some ideas:)

 

Sunday- Take your rest day.  Super important to let the body heal and recover:)

 

 

 

2) Food- Here’s a Great Meal Plan!

 
3. Love Post! - No more negative self talk!!!
As a trainer, I hear people talk about all the things they hate about themselves.  They talk about their big thighs, flabby belly, jiggly arms, big butt, etc…I always tell my clients, “Whatever you focus on, you will get more of!”  The more you think about all the things you hate, the more you will get of it.  From now on, my classes will be a “love zone”…you are only allowed to talk about all the things you love about your body.  OK…you first, tell me what you love about yourself!?

 

 

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

 

Day 6 & 7 February Sweetheart Challenge

Hi guys,

I took a little break from the blog but we are full steam ahead with our February Challenge.  It’s been great so far and we are enjoying the daily workouts and the “sweetheart challenge”.  I just wanted to check in and connect.  It helps me to write everyday because it holds me accountable:)

 

1) Saturday and Sunday
Saturday- Activity Day!  Go for a walk, hike, bike ride, skating, skiing, snowboarding, swimming, etc…there’s so much to do!!!

Sunday-Rest Day!  Recuperate and rest your body so that it’s ready to rock and roll on Monday;)

2) Food- Clean Treats!  I’m gonna try this:)))
This month I will be posting yummy, clean treats to give you ideas for Valentines!  Guilt-Free Ice Cream. Two ingredients. Frozen bananas and peanut butter. This is really yummy and something different to do with those brown bananas! (For less calories use PB2)

 

3. Love Post! Marriage Takes Work
This month I will be posting encouraging, sappy, love quotes. I hope you enjoy them.  No matter where you are in your journey, stay open to the possibility of love.  It’s a wonderful, terrifying, beautiful journey:))))

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

 

Day 27 & 28 of January Detox Challenge!!!!

Day 27 & 28

WE DID IT!!!  Can you believe we’re done!?  I have to say that this was one of the most successful detox groups I’ve ever hosted.  I’m so proud of you guys and how you really went after juicing, giving up processed food, and staying active.  Thank you for giving me the honor of sharing in this journey with you.  You guys inspire me, encourage me, and help me to stay on track!  If you’re ready to go to the next level in your fitness level, then it’s not too late to join February’s “Sweetheart Challenge” group!  We will begin Monday, Feb. 4th!

You can register and sign up here…

 

 

1) Saturday-Enjoy an activity today.  Whatever it is, have fun and explore new things!

Sunday-Rest Day.  Be sure to let your body recuperate:)

 

 

2) Food- Super bowl Sunday!!!
The best way to ensure that you will have a healthy treat at your party is to bring one:)  This is what I’m bringing:)))
It’s just mixed fruit with a vanilla yogurt topping!!!  Yummmmm:))))

 

3) Mantra for the Day- Discipline
The key to success is discipline.  It’s what you do everyday that counts.  Everyday won’t be perfect but you have the opportunity to make the best choice every time.  Tonight I was at a restaurant with friends and I didn’t have any good choices.  Everything was either gluten laden or fried.  I waited and made a juice when I got home.  I would have NEVER done that before.  Because of the daily discipline, I knew that my choices would have consequences. I’ve already been there, done that!  The more you put in “good” food, the more your body will crave it.  Believe me, I WANTED those fries so badly tonight!  I knew I would have to pay the price with how I felt the next day.  The price is too high for me now.  I can’t afford to feel lethargic, bloated, sick, and tired.  So, if I can do it, you can too!  Take it day by day.

 

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

 

Day 83 & 84 of 90 Day Challenge!

Day 83 & 84!

Lookout weekend here we come!  Don’t throw in the towel to 2012.  Keep at it guys.  Finish strong!  Everyday counts.  Everything you do counts:)))

1.  Saturday & Sunday- Do something active over the weekend.  Whatever it is, have fun and enjoy the people you’re with!  Also, don’t forget to take a rest day.  It’s super important to relax and replenish!!!

Go for a hike with your family or friends!

Who’s ready to relax!?!?!?

 

 

2. Food- Juicing Tips

Here are some more juicing recipes…

 

3. Mantra for the Day: What you do today will affect your tomorrow!
Just like the farmer that sows seeds during the winter, they do it knowing that they will not see produce until late spring or summer.  That doesn’t stop them from working, cultivating, planting, watering, weeding, etc…you get the picture.  Even when you don’t see immediate results, you still have to keep doing the work because one day, the harvest will come.  Sometimes, it doesn’t come when we want it.  It’s OK, don’t give up.

 

 

 

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

 

Day 19 & 20 of 60 Day Challenge!!!

Hi guys!!!

It’s the weekend and I have a very busy weekend ahead of me as I’m sure you do too.  Make sure you prioritize your exercise and clean eating for the weekend.  It’s not just gonna happen by osmosis!  You need to be intentional and deliberate about how you plan you weekend.  Have fun!!!

2) Saturday Workout -Enjoy a fun activity with your friends or family.  Take advantage of nature.  Go for a hike, go for a run on the beach, ride your bike, the possibilities are endless!!!  Go for it!!!

Sunday- Rest and relaxation day!  Make sure that you let your body recover.  Also, discipline the mind to be still and to be relaxed.  Take some time to meditate and practice deep breathing.  Read a good book that will help you grow and challenge your character.

3) Day 3 of INSANITY!!!
I woke up pretty sore today but not horrible.  I felt a little stiff and my back was achy.  I taught a bootcamp class in the morning and we did a lot of stretching.  Apparently, my clients needed it too since Coach JC kicked their butts during Kettle the day before.  They came crawling in so it was unanimous, we were going to have a good yoga flow kind of class.  It was basically my warm up for what was to come which was day three of some more Shaun T. punishment!!!

Since this was my first time going through the program, I really didn’t know what to expect.  I had butterflies in my stomach.  It felt like the first day of school except I was by myself in my living room:)  We started with the ‘warm up’ which was killer to begin with!  Then we proceeded to do some crazy drills for three minutes straight!  High intensity drills that sped up at every round.  I was definitely gasping for air and sweating buckets.  There’s a minute recovery period then you go again for three more minutes. The whole workout is only about forty minutes long but it felt like an eternity!!! I was pretty proud of myself because I hung in there.  I paced myself and was able to do about 90% of the workout.  So during the last six minutes, I revved up my engine and committed to go full out 100%%%  since this was the last round, I was digging deep to give it all I had.  Well, I miscalculated the time and after the one minute break, Shaun T. says, “We’re doing it again!!!”  I was in shock!  I picked myself up and dragged my booty back up to do it one more time.  I was so exhausted by this point that I started to cry.  It wasn’t a little whimpering cry but a LOUD I’m gonna finish this if it’s the last thing I do kind of cry!!!  I dug deep and persevered and it felt AWESOME!!!  I can’t wait to do it again tomorrow!

 

3) Mantra for the Day-Wisdom from Michael Jordan!  This says it all!!!

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

 

Day 11, 12 & 13 of 60 Day Challenge!!!

Here’s the weekend recap!  I will be with my daughter for a dance competition all weekend.  We are very excited and will be away from the computer this weekend.  So, I wanted to check in with you guys and connect before I go off the grid:)))

My sugar detox is going well.  I did add a little bit of dressing and cranberries to my salad  but other than that, I’ve been squeaky clean!  I feel amazing and I’m not getting my afternoon meltdown anymore.  I feel energized all day and more clear and alert.  I have no cravings and I’m not hungry.  I’m eating plenty of other nutritious food that’s keeping my satisfied.  It’s really not that hard once you put your mind to it.  You can do anything you put your mind to!!!

 

1) Workout for Friday- Cardio and Core strengthening!
Saturday- Workout with your loved ones and enjoy outdoor activities together:)
Sunday- Rest and relaxation day!!!  Ahhhhhh….Enjoy:)  You deserve a break!

 

2) Sugar Facts- Sugar suppresses the release of human growth hormone. 
You know those ads in in-flight magazines that show a super-buff guy, who, thanks to a radical anti-aging program, looks about 50 even though he’s approaching 70? He’s most likely injecting himself with human growth hormone. Of course, he’s also watching his diet, spending a couple of hours a day in the gym, and using lots of self-tanner, but there’s no doubt that the hormone shots have a lot to do with his physique. Although the effects can be dramatic, hormone treatments are expensive and risky, so I don’t personally recommend this course of action. But if you want to slow down the aging process, you definitely want to do what you can to naturally enhance your body’s production of human growth hormone. Avoiding foods that are high in sugar is a good way to do that. Exercising, going longer between meals, and avoiding undue stress also help.
From- Nutrition Diva

3) Mantra for the Day- Success Begins in our Thoughts!!!
I truly believe that our success is determined by how we think.  Do you visualize your progress?  Do you imagine yourself wearing those jeans you’ve kept in the back of your closet since high school?  Do you imagine running with your kids without huffing and puffing?  Do you think about becoming a person who LOVES to work out and eat well?  If you flood your mind with thoughts of defeat and self pity, then I’m sorry to say that no diet or exercise plan is going to help you.  Your fitness success is 90% mental!!!  So, as you go about your weekend, really ponder on this.  Start changing your thought patterns.  Take a moment each day to imagine what you want your life to look like.  If you can dream it, you can live it!!!

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