Day 9 February Sweetheart Challenge

Day 9

It’s Valentine’s week!!!  Be strong:)))  Step away from the chocolates…..Okay…just a have a couple;)  Enjoy!!!!


1) Tuesday- Cardio Day
Instead of doing your normal one hour cardio routine, try a shorter, higher intensity routine that optimizes fat burning!  Tabata training is an amazing workout.  Try some of these and let us know what you think!!!  If you’re not sure what the workout is, go ahead and check Youtube:)))



2) Food- Clean Treats!  Healthy Frappuccinos

(Serves 2)

  • 2 cups milk of choice
  • 1/2 tsp pure vanilla extract
  • 2 tsp instant coffee (I use Mt. Hagen decaf, but regular is ok too.)
  • 1/16 tsp salt (don’t omit)
  • sweetener, such as 3 nunaturals stevia packets (or 2-3 tablespoons sugar)
  • optional: a reader suggested adding 1-2 tsp fruit pectin for even extra thickness

Mix the ingredients together in 1 or 2 shallow plastic containers. Freeze. (You could also use an ice cube tray.) Once frozen, pop the blocks out of the containers. Thaw until just soft enough for your blender to be able to handle it. Blend each serving individually, until desired slushiness is reached. Add extra sweetener if needed, but do NOT add ice! It will dilute the flavor. Pour into two glasses and enjoy.

Click the following for this recipe’s Nutritional Info.

(recipe and picture from Chocolate Covered Katie)



3. Love Post!  Write a Bucket List Together:)
Dream together!  Find new interests and enjoy new hobbies together.  Erik and I love to go to live concerts, travel, hike, watch documentaries, go to the movies, eat really good food, go dancing, and go shopping:)  We just had date night last Saturday to see the band Ozomatli and we danced the night away.  Marriage is an investment.  It doesn’t just grow and thrive by osmosis.  It takes work.  Even though Erik and I enjoy spending time together, we are constantly looking for new adventures that we can do together.  When you have children, it’s easy to allow your focus to go into all the details of rides, homework, laundry, bills, yada-yada!  But one day, they will be gone.  I want to make sure that we don’t drift apart.  So, the challenge today is to write a bucket list together.  Try something new together and explore new possibilities! 


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


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 82 of 90 Day Challenge!

Day 82!

Happy Friday!

We’re counting down the days.  Have you written out your goals for 2013?  The key to accomplishing your goals is to write it down and have a plan.  This is the best book on goal setting that I’ve used.  I love it.  Check it out.  Go out and get it.  Totally worth it!!!



1.  Friday- Stretch and do some tabata and CORE strengthening.



2. Food- Juice Recipe

Here are some more juicing recipes…


3. Mantra for the Day: If it doesn’t challenge you, it won’t change you.

I definitely agree with this!  I say this in class all the time.  I love teaching my classes because my students are so game.  I come in with the craziest ideas sometimes and they always try it out.  Our workouts need to challenge us in order to change us.  But don’t let it stop on the physical aspect.  As you continue to grow in your faith, character, compassion, etc….you have to be willing to change.  Do something different.  Live life as an adventure.  Don’t play it safe.  Sometimes risks will pay off, sometimes they don’t.  It’s OK.  Learn from them.


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


Day 43 of 90 Day Challenge!

Day 43!

Happy Monday!!!  I hope you had a fantastic weekend and even if you didn’t, this is your chance to restart and reboot your system.  You will always hear me say, ‘Champions have a short memory!!!’  When we dwell on our mistakes and failures, it takes our focus and energy on things that are in the past and we can’t change that.  Re-focus on what you have the power to change and that’s the present.  Be engaged and intentional today about your diet and activity.  You can do it!!!

1. Monday- Lower body workout day.  Start with a good stretch and some cardio to get your heart rate up.  Check these exercises that you can do at home.


2. Food-  If you don’t meal plan, you’re missing out.  Meal planning saves money, time and energy.  It’s a little overwhelming at first if you are not used to it, but it will make your life so much more manageable. I have the hardest time with lunches.  Here’s some great lunch ideas.  Let me know if you need help with this:)

Isn’t that beautiful!  The more colorful your plate is the healthier it is for you!  Enjoy:)))
Check out this cool site with recipes and ideas….Bento Menu Library




3. Mantra for the Day!

First of all, I’m so proud of all of you for taking this challenge and really making the commitment to honor your body.  In order to see changes, you will have to change some things in your life.  Your eating habits and exercise habits obviously need to change if you are to see changes in your body.  More importantly, the number one thing that MUST change is your mindset.  Victory is won in between the ears:)))  Your mind is more powerful than your body.  Make a decision to change and you will change.  You need to change the tapes and replace it with positive, faithful voices.  You CAN do this and you WILL overcome!!!  If you tell yourself that you can’t, you’re right.  Make this a daily habit to meditate on a mantra.  As a Christian, I meditate on scriptures and read spiritual books to help me. No matter where you are in life and what you believe, make sure you focus on the good.  Whatever you focus on you will get more of.  So if you focus on hating your thighs, butt, and stomach, guess what you will get more of????  So stop it!!!

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

Day 33 of 90 Day Challenge!

Day 33


I am so filled with gratitude to be on this journey with you guys.  I am learning so much about myself during this process.  Always keep your eyes open because there’s always so much to learn.  I have so much respect for you and your commitment to be fit and healthy.  This is not easy.  We have to go against the grain to make the right choices sometimes.  Thank you for inspiring me.

1. Friday- DON’T Forget to HIIT the CARDIO!!! High Intensity Interval Training (HIIT) is a form of short, intense cardiovascular exercise emphasizing quality not quantity and just may be the missing ingredient to supercharge your weight loss. It is composed of a series of intense, all-out bursts of activity lasting 10-60 seconds followed by brief, moderate to low intensity recovery periods lasting anywhere from 50 percent to 300 percent of high intensity work time. The sequence is then repeated for approximately 4-20 minutes depending on your objective and performed two to three times per week. The benefits of this type training are directly related to a high level of intense activity packed into a small window of time in turn forcing your body to spend the rest of the day expending additional energy to recover. This is commonly referred to as EPOC (excess post-exercise oxygen consumption). That simply means you’ll consume a greater amount of oxygen recovering from this type training than if you’d just performed a traditional boring, steady paced cardio workout. Instead, you’ll spend less time in the gym, accelerate your metabolism, burn more fat, improve your endurance and of course boost your weight loss potential. The training intensity and duration of HIIT is determined by the individuals current fitness level and specific goals as it would with any other form of exercise.
-David Buer- Trainer


2.  Food- I am so proud of you guys and your food choices.  I keep hearing about all your victory stories.  We live in a place where all your cravings can be met.  If you have an urge for something you can pretty much go out and get it fulfilled. Practicing self-control teaches us that just because we want something doesn’t mean that we have to stop everything to get it.  I’m not saying you have to deprive yourself.  You can definitely have a treat here and there but when it becomes a habit of eating and drinking unhealthy options, it takes so much to un-do.  Plan your cheats. Don’t just eat mindlessly.




3. Mantra for the day:  We need each other!
We all need each other for support and encouragement.  I don’t know where I would be without you guys!  Keep your fire burning.  Someone is counting on you:)))




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

Day 27 of 30 Day Challenge!!

Day 27!

We are almost done with this challenge and I just wanted to tell you guys how proud I am to be in this journey with you guys.  You guys have grown so much in your awareness and conviction about eating better and keeping active.  Remember this is a marathon and not a sprint.  You will have great days and not so perfect days and it’s totally OK!!!  You guys have supported each other and encouraged each other.  Thank you for inspiring me and letting me be a witness to your journey.  I am so grateful for each and every single one of you!!!

Just a reminder….July Challenge Group is Forming NOW! Join us for an online challenge group that will provide you meal plans, workouts, and lots of encouragement to achieve your health and fitness goals. This session we will focus on goal setting and will provide you with lots of tools and accountability!  Summer Special- New Clients $30 for the month! That’s less than $1 per day!!! Any returning clients can join us for 50% off at $15.00:) Sometimes we need a refresher to get us back on track. Please contact me to reserve a spot or if you have any questions or REGISTER HERE!!! :)))


1) Wednesday- Upper Body Workout


2) SUMMER Lunch idea:  Summer Fresh Salad
Spinach, black beans, cucumber, tomato, avocado, lime juice, pepper, cilantro, dash of olive oil. Yummmmm….(taken from Pinterest)


3) Mantra for the Day- NO REGRETS!!!

Sometimes we don’t go after our goals or dreams because we are afraid of failing.  We don’t even try sometimes because we don’t want to be uncomfortable. If you knew you couldn’t fail, what would your life look like?  Step out on faith and make some decisions.  All you need is one step towards your goal everyday.  For our next challenge in July, we will be spending some time working through goal setting and having lots of accountability on meeting those goals.  I’m so excited!!!!  So, live your life with no regrets and work towards accomplishing your goals and dreams.  You might even surprise yourself and find yourself living your best life now!!!

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

Day 11 of 30 Day Challenge!!!

Day 11!

Happy Monday everyone!!!  I hope everyone had a fantastic weekend!!!  I had a very busy weekend with my family.  Unfortunately, I didn’t get a chance to work out:(  I’m bummed about that but it’s OK!  Today is a new day:)))  I hope you are ready to work hard this week!  In order to see changes, you must change up your routine and really push yourself.  Just when you think you’ve had enough, just dig a little deeper:)))  I’m starting to sound like Shaun T!  That Insanity workout is getting to me:)))  It’s a good thing.  If you’re not being pushed to your max, you’re just maintaining.  If you want to burn fat and lose weight, you have to kick it up a few notches:)))

LOL!  I know none of us feel this way.  We’re ready to conquer the day!!!:)))  At least that’s what I tell myself:)))

This is more like it:))))

1) Monday- Lower body and leg day!!!
Start with a good stretch then do some HIIT training or Tabata training…
Now try these lower body exercises….


2) Mantra for the Day- Every Choice you Make is IMPORTANT!!!

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

Day 7 of 60 Day Challenge!!!

Day 7!

Hello there.  I am doing well on my sugar detox.  The headaches have subsided and my family is grateful that I’m not the cranky, crazy, woman running around the house anymore! LOL!  I am learning a lot about being self controlled and alert.  My pitfalls usually come when I mindlessly snack and eat.  I have to be very intentional about what goes in my mouth.  It helps not to have junk around in the house.  I’m feeling stronger and more empowered everyday.  Thanks for your support and encouragement.


1) Monday- Get your week started off right by working out hard today.  Start with a good stretch, get the heart rate up with some HIIT Training or Tabata training.  Focus on your lower body with lots of squats, lunges, and booty work!  Check these out and do them:)))



2) Mantra for the Day!- Character Counts
I wanted to share my struggles with you because I want to be transparent with you.  I am not going to ask you to do something that I’m not willing to do myself.  It was hard to be open and I really didn’t have to.  No one would ever know and it could have just been my little secret.  Well, the problem is that what you do when no one is looking is really who you are.  I had to face who I really was in order to change it.  I’m grateful for all the support and encouragement.  I know that this is an epidemic and unless we’re willing to really look at it, it won’t change.  Join me and detox your body from sugar.  I’m on day four and I feel great.  The first three days were brutal but you will get through it.  Persevere and gain support by visiting our facebook page.

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

Day 2 of 60 Day Challenge!

Hi there!
How’s it going?  I know the beginning is always the hardest.  We are on a detox from all the addictive substances such as sugar, caffeine, alcohol, and processed food.  If you have any questions about nutrition, please ask Michelle.  She’s very knowledgeable and willing to give you some great tips.  If you’re not in the challenge group with us and are following our blogs, please add us on Facebook to follow along and get great tips!
Michelle’s Health and Nutrition Zone  & Bootcamp barre Please click “like”:))))


1) Wednesday- Upper Body & Abs!
Make sure to stretch before and after your workouts to prevent injury and to work on your flexibility.  It’s super important to warm up those muscles.  Get your heart rate up with a little bit of cardio.  Try HIIT training or Tabata training for an effective workout.  If you’re busy like me, these workouts will give you more bang for your buck!  Don’t be afraid to use weights.  The older we get the more muscle mass we need to get our metabolism moving and burn more calories.  Having a toned bikini body is just icing on the cake:)
Check out these great videos!!!

2) Mantra for the Day- WHY NOT YOU!?!?!?
First of all, I want to congratulate you for taking the time to invest in your health and fitness.  I hope you are here not just because you’re trying to fit into a dress for your  reunion or Aunt Sally’s wedding.  I hope you have finally decided that you are going to get healthy and make a lifestyle change!  We are not into quick fixes here.  There are other blogs and sites for that.  We want you to succeed and we want to give you tools that will help you way after you’re done with this challenge.  I want you to know that this is your moment.  You deserve to be happy, healthy and whole.  Take the next sixty days to go on a journey of healing and educate yourself.  Michelle and I are here to support you and to be your biggest cheerleaders!!!  Get to know all the other members and spur each other on.  I can’t promise you it will be easy but it definitely will be worth it!!!


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