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 31 of 90 Day Challenge!

Day 31

 

Hi guys!  I hope you guys are doing well and keeping with the program. Remember, it’s a marathon not a sprint.  Be patient:)

 

1. Wednesday- Cardio & Strength Training

 

2.) Metabolism-

 

3. Mantra for the Day!!! – Believe you are Beautiful!!!

How you see yourself is a direct reflection of how others are going to see you.  It doesn’t matter how big or small you are.  It’s never about the size.  It’s always about the heart.  We are all different and our bodies will continue to change.  It’s OK.  Learn to cherish it at any size and stage of life.  I know it’s hard sometimes, but it’s a decision to be grateful for the body you have.  Enjoy the health, strength, beauty, determination, power, etc….Stay positive.  It’s a marathon, not a sprint.  All you have to do is take it one step at a time.

Keep reminding yourself that you CAN do this!!!  Take the word can’t out of your vocabulary!  Love you guys!  I’m rooting for you:)))

Day 24 of 90 Day Challenge!

Day 24

Happy Halloween!!!  I confess, last year I took my children’s candy away and instead of getting rid of it, I ate it!!!  I gained six pounds from Halloween to New Years!  Not this year!!!  I’m gonna stay strong, how about you!?!? Stick with me during this challenge and we will not be part of the statistics.  Did you know that the average American will gain seven pounds during this time of the year??? Getting rid of those extra pounds was a lot harder than I expected and so not worth it!!!  You are stronger and tougher than you think. You have come so far on this program and you are doing awesome. Don’t give in. Change your attitude and you change your course. Be strong and keep working hard!

 

1. Wednsday- Cardio for 30 minutes and 30 minutes of upper body strength training.

 

2. Food- Don’t look at this clean eating as a death sentence. Don’t look at people around you who are eating fries, cakes and cokes with those big puppy dog eyes and feel bad that you can’t have any. Look at this journey as a way of life and re-train your taste buds to enjoy real food. If it has a momma and it came from the earth then you can eat it. If it was made in a lab, you should be cautious. Real food is so much more satisfying and fulfilling. All the other frankenfoods might taste good initially but it will numb out your senses. Lets get back to real food shall we!?!?!

 

 

3. Mantra for the day:  There is power in visualization.
Are you using the power of visualization in your life?  In your quiet time 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 motivate you.  Keep a pair of jeans or a dress that you want to fit into.  Strive everyday to move towards your goal.  There is also a powerful motivating tool to show you what you’re fighting against.  Look at this picture the next time you want to reach for that unhealthy option.  Bon apetit!!!


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

Day 23 of 90 Day Challenge!

 

Day 23

There will be days when you will feel like dragging your feet and you just can’t seem to get motivated.  You just want to stay in bed and sleep or go on a carb or sugar binge.  Really listen to your body.  Sometimes, when we feel like that, it’s usually because we don’t want to deal.  Dealing requires feeling.  Especially dealing with unpleasant topics such as finances, relationships, illness, divorce, etc…It’s sometimes easier to check out.  Don’t do it.  It is a blessing to be able to be fully alive and fully present.  Even when times are tough, it’s a reminder that your heart is beating.  You will never be able to experience pure joy if you don’t experience pain.  It’s a full package!  Remember that if you are going through a hard time, “This too shall pass!”

 

1.  Tuesday- Cardio for 50 minutes and 10 minutes of some quick strength training exercises.  It doesn’t have to take a lot of time but it must be fully effective and using 100% of your effort.  You can do it!!!

 

2.  Food- Take the time to meal plan and go to the grocery store only once a week.  Be prepared and have healthy snacks on hand.  I love trying new things and we are very fortunate to have so much information readily available to us.  Reminder-just because you buy something at Trader Joe’s or Whole Foods doesn’t mean it’s healthy for you.  Healthy treats are still high in sugar and should be eaten in moderation.

 

 

3. Mantra for the day:  The only way to fail is to quit trying!

Failing is not an option.  You can totally live a healthy life where you feel great about the choices you make.  Will you be perfect???  NO!!!  Will you fall??? YES!!!  But, we cannot give up.  It will be hard no matter what.  You might as well be striving towards your health goal.  If you quit, it will be that much harder to start again.  A lot of my clients have to get over the hump of thinking they’re going to fail.  They are afraid to make the commitment, effort, and investment because they think, “I did that before and it didn’t work…why bother.”  Well, even if that is true, you should do it anyway.  It’s little baby steps everyday that will help you accomplish your goal.  Don’t look at the past.  Just keep going forward.  You owe it to yourself, your loved ones and the people around you to be the best you can be.  Take it one day at a time and make better choices each time.  If you fall, quickly get back up!  “Champions have a short memory!”

 

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

Day 13 of 30 Day Challenge!!!

Day 13!

How’s it going?  It’s the middle of the week and we are excited to work the upper body today.  I talk to so many athletic, fit people who don’t have upper body strength.  It’s really important to build our upper bodies and have strong arms, back, chest and core!  So let’s make it happen:)))  Don’t forget the tri ceps!  Those guys are stubborn little suckers!!!

 

1) Try these upper body workouts….

Combine some cardio and strength training today!

Don’t forget the push ups!!! Check out these variations:)))

 

2) Try to buy these ORGANIC as often as possible:)))

 

3) Mantra for the Day- EARN IT!!!

How many of us just wants to sit back and coast without having to put much effort in our everyday lives?  It’s not easy and just when you think you had a great day, you have to do it all over again!!!  Seriously!?!?  Didn’t I just work out!?!?  It can feel like that sometimes.  It’s important to just let go and be in the moment.  Forget what is in the past and focus on the NOW!  It’s not easy and it’s not for the faint of heart.  You can totally do this.  You have it in you to dig a little deeper and create change.  Let’s do it!!!

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!!!

Day 2 of Spring Clean Challenge Part II

Day 2

Hello!  I hope you are doing well on the detox.  Just a reminder that this is a purification process and it will be challenging.  Make the decision to persevere.  You only have eight days left on the detox!!!

1) Tuesday -Stretch, Cardio and Strength Training!
We are ALL busy!  Working out must be a priority.  This is a non negotiable item in the schedule.  If you don’t make time for it to happen, it won’t happen.  This is an important part of your day.  Make a decision and work your schedule around your workouts.  You can do it!!!  I love the story of my friend’s husband.  He had been trying to lose weight for years!  His New Year’s resolution was to lose weight and every year he never lost weight.  One year he decided to commit to suiting up for the gym and driving there.  Once he got to the gym, he gave himself permission not to stay if he didn’t feel like it.  Well, you know what!?!?  He ended up losing weight!  Once he was there, he ended up working out.  Getting there is half the battle.  Focus on getting there, I promise you will start to enjoy it and you will be bummed when you can’t work out.

 

2) Food- Start with Greens!
Here’s a great smoothie recipe that we affectionately named “Judy’s Shake”
Start with a cup of ice
1/2 cup of frozen mixed berries (strawberries and blueberries)
1/2 cup of frozen mangoes
handful of carrots
1 cup fresh kale
1 cup fresh spinach
1 cup almond milk
(1 scoop vanilla protein powder- optional)
water to adjust the thickness of shake
Add all ingredients and blend.  Makes three 16oz glasses.
Each serving is approximately 200 calories

This is great for a snack or post workout drink!

 

3) Mantra for the Day- Unconditional Love
We are going to talk about the killers of success.  During this ten day detox we are going to deal with the areas that make us stuck.  Yesterday, we talked about refinement.  Consider this detox a purification process of getting the junk out of our systems. What happens during refinement?  We go through the fire!  So, how are we doing with our unconditional self love?  Do we only love ourselves when we’re a certain weight?  As long as my body cooperates then I will love it?  If you don’t love yourself right now, you will not love yourself even after you get to your goal weight.  How you treat yourself now determines how you will treat yourself later.  Believe me, once you get to your goal weight you’ll find something else to criticize.  We need to learn how to love our bodies no matter what.  Imagine if something tragic happens and you lose a limb or God forbid get a terminal illness and you won’t have the luxury to do your workouts.  Then what?  Accept where you are now and work on being a better version of yourself.  Love your curves, imperfections, flaws, etc…it is a part of you and it’s what makes you unique!  Make a decision to love yourself unconditionally today!!!

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

Day 12 of 40 Day Challenge!!!

Day 12!

1.  Friday- Stretch and do 30 min of solid cardio and 30 minutes of strength training focusing on your core. There will be a few videos uploaded to our exclusive page.  Don’t forget to stretch and breathe!

 

2.  Food-  I know you are loving the new menu for the next ten days! (get the menu on the exclusive page) Wow!  I would have never guessed that healthy food could taste so good!!!  Who knew!?!?  Make sure to log your food and exercises for more accountability.  This is essential to your success.  Take the guess work out of it and focus on the goal!

 

3. Mantra for the day:  Bold faith!!!

By this time, you’re losing weight, feeling pretty good about yourself.  You are starting to really believe that you can make these lasting changes.  It’s time to really step out and do something really radical!!!  The average woman has about four different sizes in her closet.  Some of us still have our high school clothes in the back of the closet and we’re secretly hoping to get back in those jeans!  Some of us are just hoping to get back to pre-pregnancy clothes.  While others just struggle with the yo-yo dieting of life.  Well, today, your bold faith is to go to your closet and purge out all the fat clothes!  Oh come on, we all have them!  Get rid of all the sizes that you don’t want to be and the ones you will realistically never get back to.  Keep the size that you feel great in and is a healthy weight for you.  DO IT!  I dare you!  I did this about three years ago and guess what?  I’ve kept the weight off!  Sometimes the only motivation I had was to fit in my clothes!  Today, you are going to declare that you are never going to  wear those fat clothes ever again!!!  Purge them and donate them and make room for new clothes to reward all your hard work!

 

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

Day 10 of 40 Day Challenge!!!

Day 10

WOW!!!  Ten days!!!  You did it!!!  This is the beginning of a great change in your life.  Remember to stay present, engaged and still.  Be proud of yourself for the last ten days but keep going.  We are just getting started!!!

 

1.  Wednesday- Stretch and do 30 min of solid cardio and 30 minutes of upper body workouts.  Grab your weights and let’s go!!! There will be a few videos uploaded to our exclusive page.  There will be beginner, intermediate and advanced exercises.  Stretch your body and breathe!

 

2.  Being engaged and present is important even when we eat.  So many of our pitfalls come from mindless eating.  Be aware of the food you put in your system and be present enough to taste and enjoy each bite.  Listen to your body.  Eat when you’re hungry, stop when you’re full.  This is the hardest for me.  Back in the day when I struggled with binging and purging, I would eat so far past my comfort zone that it just numbed me out.  I would eat until I passed out on many occasions.  It takes time to heal our bodies and appreciate how we were designed.  Listen to the natural cues of your body.  Have you ever noticed that babies don’t have to be reminded to eat?  Believe me, you will know when they are hungry!!!   You are able to re-train your body to go back to its natural state.  Join us and let’s re-program and re-boot our systems!!!

3.  Mantra for the day:  Listen.
This seems to be the theme today.  I heard in yoga class the other day that when we listen, we have more intimacy.  We can relate better with people.  I agree with that.  Take a moment to stop and really listen today.  Enjoy your surroundings.  Whether you’re enjoying the quiet countryside or the hustle and bustle of the 405 frwy, you can be still and listen.  Slow down and enjoy what you hear:)

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

Day 9 of 40 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- Stretch and do 50 min of solid cardio and some strength training. There will be a few videos uploaded to our exclusive page. Stretch your body and breathe!

 

 

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.  It may seem like a lot but check this list out…25 ways to cut 500 calories a day! (see exclusive page)

 

Mantra for the day:  Celebrate the victories of others!  When you allow yourself to learn and be inspired by others, you leave yourself open to growing and blossoming.  Here are some amazing testimonies from people on our team.  If they can do it, you can do it too!!!  Do not give in to judgment, jealousy, criticism, or excuses.  Allow the victories of others inspire you to get closer to your goals!!!

 

“I weighed and measured myself this morning, and I am so encouraged. I have lost 8 1/2 pounds, dropped two points in my BMI, and lost a half an inch to an inch in all of my measurements.” –M.R. 40 Day Transformation Member

 

“I lost 4 pounds, 3-1/2 inches!!!” –K.Y. 40 Day Transformation Member

 

“I weighed myself this am and I’ve lost 4.2 lbs! I’m taking my measurements tomorrow. I know it’s just the first week. but every day, there’s been some kind of breakthrough. I’m not having major cravings, but I do MISS chocolate or something sweet:)” –T.H. 40 Day Transformation Member

 

“I lost an inch on my waist, half an inch in hips and 5.5 pounds! Im excited!! Thanks for the encouragement and support ladies!!!”-C.M. 40 Day Transformation Member

 

“I lost 6lbs”! -D.S. 40 Day Transformation Member

 

“I had a really encouraging day today and saw some changes. I started eating better last week, so I have been much healthier for a week and a half…and today I discovered I have lost 4.5 pounds! I know we should be just measuring ourselves, but I’m definately encouraged that there are changes. I’ve lost 1/2 inch around my hips and belly!” -N.R. 40 Day Transformation Member

 

“Hi Judy, I weighed in this morning and I have lost 10 lbs since last monday!!! I hope this keeps going well for me… Lots of plans in the up coming weeks so I hope I can reach my goal. Thanks for all your encouragement!” -T.C. 40 Day Transformation Member

 

“2lbs lost!  Not sure about the inches but my jeans are baggy in the butt!!! Yay!!” -R.F. 40 Day Transformation Member

 

“1 1/2 inches around my waist gone forever!..1/2″ increase on my calves and no weight loss..yay!!!” M.Q. 40 Day Transformation Member

WOW!  Overwhelmed by all the results!!!  If you are serious and ready, this too can be you!  Join us and be our next transformation story!!!  *hugs*

Judy