Day 17 of Clean Eating Challenge!

Day 17

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 this… 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 hate them:) I actually have to work really hard to be fit and healthy:)  It starts in the mind.  Keep your mind tough and make no excuses!!!

mindb8ebcb80c2818df6b85f7fb5e9

 

1.  Wednesday- Stretch and do 30 min of solid cardio and 30 minutes of upper body work!

arms710829dd7bc446c70ec183868

 

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 pack a snack always!  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. Plan your day and pack your food so you are not tempted.  Remember. “If you fail to plan, you plan to fail!”

meals135c5a8b133c87e9bf5e1813566

 

 

3. Mantra for the day: Don’t Be a Victim!
How do you know if you’re being a victim?  Well, it’s always someone else’s fault and you have a problem taking responsibility.  “Someone brought cupcakes to the break room!”  “My boyfriend keeps taking me to fast food restaurants.”  “My room mate, spouse, family member keeps cooking fattening food.” (insert whiny voice and pouty lips) etc…. What is the common denominator here?  YOU!  No one is forcing you to eat what other people are eating.  Stop making excuses and take responsibility for your actions.  You have to want it bad enough!  Are you ready!?  It’s safe to say that if you are making excuses in this area of your life, you may be making excuses in other areas as well.  Something to unpack and take a look at.  Your growth and victories start the day you refuse to be the victim.  You got this!!!

victim4da4f70684201b0863c154b606

victimda602cc8b796910ddc8e5ed510

 

 

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

Day 26 of February Sweetheart Challenge!

Day 26

Well, It’s Friday and if you’ve been following our “Sweetheart” challenge, it is officially over.  We are gearing up for our March Madness Challenge!!!  We will be de-cluttering our lives as well as learning how to give up bad habits.  I’m so excited to see the results and success of our next challenge group.  I really appreciate all your support and I want to thank you from the bottom of my heart.  There’s still time to join…we will begin on Monday, March 4th!  Sign up here!!!

 

 

1) Friday- Body Blast!!!

 

 

 

 

 

2) Food- Rev up Your Metabolism!!!

 



3. Mantra for the Day-  Take Responsibility!
Well, you are where you are because of YOU!  Not your momma, poppa, gramma, dog, boss, teacher, etc….(I’m starting to sound like a country song! LOL!)  Seriously, if you’re not happy with where you’re at, then change.  I know it’s easier said than done but it’s the truth.  YOU and only YOU have the power to change.  If you’re waiting for your circumstances to change then you’ll find something else to blame for where you’re at.  Stop making excuses and start making changes in your life.  We all have the same 24 hours in a day.  We’re all busy.  It’s not easier for certain people.  You have to make your health and wellness a priority because no one else will.  If you need help, accountability, encouragement, tough love, then join our March Madness Challenge Group.  We have a community of people who have stopped making excuses and have made decisions to move forward and get healthy.  It’s a marathon and not a sprint.  You can do this.  It takes a decision and then your will will follow.  If not now, when!?!?!?  I’m here for you:))))


 

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

 

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 6 & 7 of 90 Day Challenge!

Day 6 & 7

You’re getting the hang of this now.  You are actually enjoying eating clean and your body is asking for more movement.  You are waking up the mind, body and spirit!  Good for you for making this lifestyle change!!!

1. a) Saturday- This is a great day to incorporate the family in your fitness fun!  Go on a hike, bike ride, roller skating, etc.  Find something active the whole family can do.  If you’re single, you have the luxury to do whatever you want!  If you’re not fortunate enough to live in sunny So Cal.  Sorry:)  You can  crank up the music and dance in your living room!!!

 

b) Sunday- Rest and relaxation day!!!  Make sure to take time out to replenish your energy and rebuild your muscles.  Enjoy your rest day:)))

2. It’s the weekend and you’re probably going out on a hot date or driving kids to gazillion bday parties!  If you are going out, check the restaurant menu ahead of time and know what you’re going to order.  If I were you, I would opt for making a romantic picnic basket for your man.  You will be in control of what to serve and know that your food will be a delicious healthy meal too!  If you are going to a party, offer to bring an appetizer.  This will ensure that you will have something safe to munch on.  Also, eat before you go out.  Don’t let the moment of being tempted by the sights and smells fool you.  You can do it if you arm yourself!!!  Step away from the dessert table…just walk away, don’t look back…you can do it!!! :)))

3.  Mantra for the day:  Knowledge is power.  Fill your mind with information that will give you intense conviction to make healthy choices. Some of us live by “Ignorance is bliss!”  Well, how is that working for you???  Be well informed about what you put in your temple. There are so many resources now from documentaries, internet, youtube, etc…It’s your body, It’s your responsibility!

 

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

 

XOXO,

Judy

Day 9 of 60 Day Challenge!!!

Day 9!

Happy Humpday!!! How are you guys doing?  It’s important to educate yourself when it comes to your health.  We live in an amazing time where information is readily available at our fingertips!  Since I’m sharing my journey on my sugar detox, I will be posting some great facts on the effects of sugar.  Let me know how you’re doing with it!

 

  • Sugar suppresses the immune system. When you eat a big dose of sugar, like a bottle of Coke or a candy bar, you temporarily tamp down your immune system’s ability to respond to challenges. The effect lasts for several hours, so if you eat sweets several times a day, your immune system may be perpetually operating at a distinct disadvantage.
    Taken from Nutrition Diva!

 

1) Wednesday Workout!  Check this out!  Ready, Set, GO!!!

 

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 8 of Spring Clean Challenge Part II

Day 8!
We have two days left on our detox!!!  We can do it!!!  Keep eating clean and working hard.  Action produces results!!!  Excuses = NO results!!!  Just do it, then do it again!

1) Tuesday- Cardio Day!
Whatever you choose today, keep it moving!  Here are some great workouts for you.  You don’t need a personal trainer, gym or class to get your cardio in.  Remember, no excuses!!!

 

2) Food- Make good choices.
If you want to see results, you MUST eat clean.  Sorry, I wish there was an easier way.  Remember that especially as we get older, our diet becomes about 80% of our progress.  You cannot out train a bad diet.  All that hard work will be in vain if you continually eat crap!  So, take it one day at a time,  moment by moment and choose the healthier option.  You can do it!!!

 

3) Mantra for the Day!!! – Take Responsibility!!!
During this detox period we are taking the time to check our hearts and purifying ourselves.  If you are guilty of the topics we have discussed, then take steps to change it!  If you find yourself complaining and being critical of your boss, your spouse, your kids, the people at your gym, your family, your classmates, your teachers, etc….you have to look at the common denominator…YOU!!!  YOU are the variable in this equation!!!  You will  have conflict and chaos around you but how you respond is up to you.  I hear this a lot in our program.  Someone makes us angry, then we eat badly.  Someone makes a rude comment and we eat because we’re emotional.  We have a bad day and we feel justified to eat sugar because we think it will make us feel better.  Actually, we end up feeling worse then we do it again.  It’s a vicious cycle and if you really want to change, it starts with you!  Nobody can make you do anything.  It’s your choice.  Choose wisely!  Use the aggression to work out and make you more determined to be fit and healthy.  Answer your critics with results!!!  Stop being the victim and stop giving people control over how you’re going to respond.  Take responsibility and move on!!!

 

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