Day 8 of Clean Eating Challenge!

Day 8

You are amazing and you should be so proud of yourself.  By now, you should be enjoying the physical activity and eating clean should give you lots of energy!  Keep it up!  One day at a time.  You should also be pretty regular by now…if you know what I mean;))) LOL!

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1.  Monday- Stretch and do 30 min of solid cardio followed by another 30 min of lower body workouts. Stretch your body and breathe!

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2.  You should have your weekly meals planned and ready to go.
(For my private coaching clients, I sent the new weekly menu!)
Don’t forget to have BREAKFAST!  You’ve heard it before, it’s the most important meal of the day.  Here’s some ideas…

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***Tip- set your alerts on your phone to go off every 3 hours as a reminder to eat!
Buy from your clean eating grocery list!  Take the guess work out of shopping and planning!!!

 

3.  Mantra for the day:  Success is Not Convenient! 
When you don’t want to work out… Success is not convenient!  When you don’t want to prep your food…. Success is not convenient!  When you don’t feel like eating clean… Success is not convenient!  Anytime you have to do something that you don’t want to do ask yourself, ‘Is this going to help me be successful?’  SUCCESS IS NOT CONVENIENT.  You’ll be inconvenienced for a little while but the rewards are worth it!!!  Don’t quit!  Be determined to reach your goals.  You owe it to yourself!

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

XOXO!

Judy

Day 19 of January Detox Challenge!

Day 19!

How’s it going???  Don’t get weary.  We’re here for the long haul.  Dig deep and start again.  You have to get sick and tired of being sick and tired.  In order for true change to happen, you must be willing to push through when it’s uncomfortable.  You must be willing to do what others are not.  You have to keep your focus.  What did you do today to get you closer to your goals?  It’s not too late.  Keep going!!!

1) Friday- CORE
Let’s get that CORE strong!  Here’s how:)))

What if we spent more time focused on this “core”????  How would our life be different?
OK..let’s work on both:)))  Focus on the inside and the outside:)))

 

2) Food- Buy Organic Whenever Possible!
Now that I’ve been juicing like a mad woman, I’m hyper vigilant about washing my produce in Kangen water.  It’s alkaline water with many levels.  I wash my produce in 11.5 to make sure I get all the pesticides and e-coli bacteria out.  I used to just rinse my produce under the faucet.  Now, I make sure I soak it and wash it thoroughly. Here’s some pictures of the produce I washed today.  Check out our facebook page for pictures and video:)


 

3) Mantra for the Day- One Day at a Time:)
I couldn’t have said it better…..enjoy the journey!!!

 

 

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

Day 17 of January Detox Challenge!

Day 17!

You guys are doing such an awesome job.  I love how determined and intentional you are about this challenge.  This is what it’s going to take to get you to the next level and to stay connected.  Once we slack off, it gets easier to fall back on our old habits.  Keep looking ahead and keep your eye on the goal!!!

1) Wednesday- HIIT and Arms!
We’ve been doing a lot of HIIT training in class.  This is a great way to burn fat and build muscle.

 

2) Food- Try these Juicing Recipes!

3) Mantra for the Day- KEEP GOING!!!

We live in the world of the “We want it now” generation!!!  We want everything at microwave speed and we’re not willing to wait for it.  Health and fitness is NOT something that will happen overnight.  Unless you have a good plastic surgeon, getting healthy the right way takes time.  Know that you WILL see results with every good choice and every good workout.  Keep going!  Don’t give up:))))

 

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

Day 2 January Detox Challenge!

Day 2-

How’s it going???  The key to success with this detox is preparation.  I had to run around and didn’t really get to eat the appropriate snacks, just nuts and by the time I got home, I was cranky, tired and wanted a Starbucks latte stat!!!!  I also ended up having too few calories for the day and not enough water.  Good news is that there is no perfect way to do this detox.  It’s all about trial and error and figuring out what works.  Be forgiving, learn from your day and move on.  Remember, “Champions have a short memory!”

1) Tuesday- Cardio Day
People always ask me, “What is the best workout for me to do?”  My answer, “The one you will do!” Find something that you enjoy and do that.  My problem is that I love it all!  I love yoga, Zumba, pilates, HIIT training, Tabata, kick boxing, dancing, etc…that’s why I love being a fitness trainer, I’m able to experiment and do all kinds of crazy things in my class.  So keep trying new things until you find the workout you love.  There’s so many to choose from.  What are you favorite workouts???

 

 

2) Food- Well day 1 of detox juicing wasn’t exactly mouth watering.  It’s amazing what fruit can do for your juice!  For the first three days of our detox, we are not having any fruit at all.  It’s all part of the sugar detox.  We’ll add it in after day three.  Also, we are cutting salt.  I think I missed salt more than sugar.  We are re-training our taste buds to go back to its natural state.  There are a lot of ways to get flavors naturally and creatively.  Let us know if you have any tricks or recipes:)  Please share!

 

3) Mantra for the day:  Success is not Convenient!
You’ve heard me say this before and especially in the beginning, we need to hear it again.  Prepping for our detox takes time and work.  Having to actually cook and not just open a pre-packaged meal is not convenient.  Working out and being sore is not convenient.  Juicing and cleaning the juicer is not convenient.  Carrying and packing your snacks is not convenient.  You choose.  If you want success, it’s going to take some work.  If you want to be average and mediocre then do what the rest of the population is doing.  Go eat fast food, drink soda,  microwave your meals, and be too busy to workout.  You’re either going to pay for it now in hard work or pay for it tomorrow in medical bills, health challenges and being overweight.  Stop thinking about it and just do the work.  No whining and complaining, just do it.  I believe in you.  You can do this:))))

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

 

Day 75 of 90 Day Challenge!

Day 75

Today, I have more women to honor.  These women started with our program less than a year ago.  Some of them never worked out before.  Their company hired Bootcamp Barre to come and hold fitness classes in their facility just twice a week.  What I LOVE about these women is their determination.  They showed up and worked hard.  It was not easy.  I remember the first week, some of them could not do push ups or planks.  Today, you should see these ladies!!!  They do full on push ups and planks for days!  I’m so proud of them and all their hard work.  I wanted to take this time to honor them and let everyone know how proud I am to work with such amazing women.  I love what I do and I’m grateful to be in the journey with these ladies!!!  Shout out to fellow trainer Vanessa who invested a lot of time, heart and energy to these ladies!  Work it!!!:)))

 

 

1. Friday- CORE Day!  Working the core will help alleviate lower back issues and will help with your posture.  Many people think core is just all about abs.  It’s so much more than that.  Keep at it and try these exercises:)

 

 

2.  Food- The biggest misconception about losing weight is skipping meals.  Let me tell you, from someone who battled eating disorders, skipping meals will wreak havoc on your system.  Don’t do it!  The more I eat, the more fuel my body burns and the more weight I lose.  When you skip meals, your body starts to store fat.  Plan to eat every three hours and combine a balanced meal of protein, carbohydrates and good fat.  Don’t eat junk food but don’t be afraid to eat good food:)

 

 

3. Mantra for the day:  Success Isn’t What you Think it Is!
Success is not easy.  It’s not overnight and sometimes, it feels like it’s never going to happen.  It’s OK. Do it anyway!  Once you form the fitness habit of just daily doing the work regardless of the results, you will find success. Success isn’t a number on a scale or a dress size.  Success is an attitude, a belief in oneself, and a deep confidence that what you’re doing is the right thing.  Don’t go for shortcuts or quick fixes.  I’ve been seriously on this health and fitness road for a little over three years.  That’s not that long. I was frustrated when I didn’t see results overnight and quit many times.  I got back up and kept at it and I finally feel successful!  I eat well, exercise, I love what I do and I try to balance it all.  It’s definitely not perfect but I seriously am way more positive about where things are now than I’ve ever been my whole life!  I struggled most of my adult life with body image and this is the first time I can look in the mirror and be happy with what I see.  You can do it too!  You will get there as long as you don’t give up.  I’m here for you guys!  You’re not alone.


 

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

Day 72 & 73 of 90 Day Challenge!

Day 72 & 73!

Sorry I missed the last couple of days.  I didn’t have it in me.  I was mourning and grieving with the rest of the world.  Hope you love the ones you’re with.  We are not promised tomorrow.

This is a process and we will continue to fight.  Half the battle is being surrendered to your journey and to be committed to keep on learning.  Don’t give up or give in.  You can do this!!!

1) Tuesday- Enjoy your day with some cardio. Rain or shine…DO IT!!!


Wednesday- Upper Body Day!

 

2)  Eat in moderation, don’t beat yourself up.  Learn how to have a healthy relationship with food.  We will be really diving in to this in our next session.  You can indulge and splurge here and there.  Just don’t make it a habit:)

 

 

3)  Mantra for the Day!!! -DO THE WORK!!!

 

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

Judy

Day 68 of 90 Day Challenge!

Day 68!

It’s normal to have ups and downs!  The road to success is never a straight line.  If it was easy, everyone would be in shape.  On the contrary, it takes hard work, dedication and determination to persevere when we want to quit.  I commend you guys for your strength and commitment to your health and fitness.  I applaud you guys for staying in the game.  One of the mottos at Bootcamp Barre is, “It ain’t pretty but it will be!” LOL!!!

1.) Friday- CORE day!
I wanted to reiterate that seeing ab definition shows up in women under 18% body fat.  You can get your body fat tested at the gym, your doctor, or personal trainers.  If seeing abs are your ultimate goal then here are some tips.  Are you ready!?!?!

A) Lose the belly fat. Lean muscle shows visible results, so losing belly fat should be your first goal for getting six-pack abs. Cut out all sweets, including cake, soda, ice cream, cookies and candy. Add more lean protein to your diet to give you the proper nutrition for building muscle

B) Drink at least eight 8-oz. glasses of water a day to aid in muscle growth.

C) Eat non-processed foods to reduce bloat and fat. “Whole wheat,” “high-fiber,” “fresh” and “baked” should be keywords to look for when buying foods.

D)Do at least 30 minutes of cardio four days a week. Running, aerobics or dance are all good options for burning stomach fat.

E) Do the plank. Lie on your stomach and lift your chest by placing your elbows and forearms on the ground. Lift your legs by balancing on your toes. Tighten your stomach muscles while keeping your back flat. Hold for 20 to 60 seconds, lower and repeat. Do three to five reps.

F) Do the bicycle. Lie on your back. Bend your knees and hips to a 90-degree angle. Put your hands behind your head and curl your chest forward. Straighten your right leg and bring your left leg toward the chest. While doing this, move your right shoulder to your left knee. Repeat with the opposite shoulder and leg, so that it looks as if your legs are pedaling. Do 12 to 16 reps.

G) Do a reverse crunch. Lie on the floor with both arms at your sides. Pull your knees up so they are at a 90-degree angle. Use your abs to pull your knees toward you chest as you exhale. Inhale as you lower your knees back to a 90-degree angle. Do 12 to 16 reps.

From eHow Health

 

2.) Food- Eat more!!!
I went to my nutritionist the other day just to check in and see how I was doing.  I was very encouraged to see that I have maintained my weight for the last five years!!!  That is HUGE!!!  I have yo-yo’d pretty much all my adult life and I was really encouraged to see that I kept the weight off.  She did tell me that I wasn’t eating enough.  I’m trying to get my body fat percentage to go down and I’ve been feeling stuck.  Even though I work out hard and eat healthy food, I wasn’t eating enough and also not getting enough sleep.  So, I commit to getting to bed earlier and eating more.  I’m also on a quest to build more muscle.  More muscle=more calories burned:)  If you find yourself stuck and you’re not seeing the results you want, it may be that you need to increase your calories and get more sleep.

 

3.) Mantra for the Day!!! Gratitude!

If you are not grateful for the body you have now, you won’t be grateful even when you reach your ultimate goal weight.  What you do today and how you treat your body today will determine how you will treat your body when you get to your ultimate goal weight.  The same applies to all areas of your life.  You may think, “When my spouse changes then I will treat him/her better.” or “If I had a different boss, I would be a better employee.” or “If I had more money then I will be more generous.”  Sorry charlie….what you are doing RIGHT NOW will reflect how you will be even when you accomplish your goals.  Actually, this is exactly the kind of attitude that will keep you from accomplishing your goals.  You only have the power to change YOURSELF.  Not your circumstances, the scale, your spouse, your boss, etc….if you keep waiting, you’ll stay in the same place.  So, focus on the good.  Keep a gratitude journal.  Commit to forming the gratitude habit in 2013.  Don’t get out of bed until you have listed at least five things you are grateful for.  I promise this will shift your mindset and change your life!

 

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


Day 30 of 90 Day Challenge!

Day 30

 

I can’t believe a month has flown by!  Look at what you have accomplished in the last 30 days???  Remember that the habits you have developed have taken way longer than 30 days to create so be patient with yourself.  Embrace the progress you’ve made and remember that you have come such a long way.  And by the way, if you haven’t voted yet…GO VOTE:))))  XOXO!!!

 

 

1. Tuesday- Today is cardio day and strength training.  Try interval training, sprint training, tabata training, HIIT, cross fit, Zumba, Tae bo, etc….there are so many awesome forms of cardio.  Try a new one and sweat it out:))))

 

 

2.  Food- 10 Commandments of Weight loss!

 

 

3. Mantra for the day: Take Responsibility!

With today being an important day in this nation, let us not forget that the real change comes from taking personal responsibility.  Government, churches, establishments, schools, gyms, trainers, etc….will not make you change anything unless it comes from within.  You have the power to choose and at the end of the day, you live with your choices.  So, stop blaming, stop making excuses and start in your own backyard by taking inventory of your life and making the right choices.  Every right choice will get you closer to your goals.  No one is stopping you.  You can do it!!!!

 

 

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

Day 21 of 30 Day Challenge!!

Day 21

Hello, I hope you guys are doing well.  Please let us know how you’re doing and if there’s anything we can do for you.  Sometimes we just need that little extra push or encouragement.  Sometimes, we need to be reminded why we’re doing this.  Sometimes, we need to get a swift kick in the butt too:)  Whatever you need today, make sure you reach out and get it.  If you want something bad enough you have to be willing to put yourself out there and be vulnerable.  It’s OK to ask for what you want and what you need.

1) Yoga Day- Practice some time to stretch, meditate, breath, and focus.  Enjoy yoga with friends:)))

 

2) Make the investment in your health and wellness NOW!  Don’t wait until your body starts falling apart.  Do it NOW!  Do it while you’re still young so you can enjoy the benefits of clean eating and working out.

 

3) Mantra for the Day-  Success=Action

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

Day 24 of 60 Day Challenge!!!

Day 24!

Goals are very important.  You need to have s.m.a.r.t. (specific, measurable, attainable, realistic and timely) goal.  Have an ultimate goal and work backwards to achieve your goal.  The best way to do this is to have accountability.  This is why our challenge programs are so successful.  Let us know how we can help you.  What are your goals?

1) Thursday- Yoga Day!
As you know, I’ve been doing Insanity Workouts.  Yoga is so different because you are not just working out but you have to engage your whole being.  You have to balance your mind, body and soul to do yoga.  Cardio and other types of workouts require a certain type of mental focus but it’s totally different with yoga.  Try it and see for yourself.  You will walk away with more clarity, relaxation, and a strong body and heart:)

 

2) Insanity Day 7- Rest Day:)  I will do some yoga and abs today.  I take a total rest day on Sunday!  I’m a little nervous because I will be going to a conference for the next three days and I don’t know where and when I will fit in these exercises!  I’m committed though, I will find a way!  Wish me luck:)))

3) Mantra for the Day!  Success=Action!!!

Love this!  This is a keeper:)))  Definitely a mantra I need today!

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