Day 9 of Clean Eating 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:)

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Tuesday- Stretch and do 50 min of solid cardio and some strength training.   Try one of these!  Enjoy:)

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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.

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Mantra for the day: I WILL!
No more excuses!  You need to decide that you want your life to change.  In order for things to change, you need to do something different.  Eat differently, work out differently, and start doing things you never did before.  You WILL see results if you choose to obey:)  If you keep doing the same thing, sadly, you will stay the same.  Working hard for 21 days is not going to change the last 20 years of bad habits.  Start creating good habits and learn to LOVE working out and eating well.  The more you do it, the more you will LOVE it!  I promise:) 

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Much Love!
Judy

Day 17 of Spring Clean Challenge!

Day 17!

Wow!  This week has flown by!   I’m taking it easy and listening to my body.  It’s very hard for me to chill and relax.  I’m early in my first trimester and being “advanced maternal age” I want to be careful.  I had high hopes of doing high intensity workouts during this pregnancy but so far, I’m too tired to do anything!!! LOL!  Please keep me in your prayers:)))

 

1) Thursday- Yoga Day!

 

2) Sugar Fact of the Day!  I am convinced that sugar is from the devil!!! LOL!
I challenge you to go ten days without sugar.  Starting NOW!!! :))))  Let us know how it goes!  Don’t worry, you’ll live!  Trust me:)))

 

3) Mantra for the Day- What’s your Transformation Story?

I’ve had my moments of being chubby and thin.  I am really excited because for the first time, I feel like all my cylinders are working together.  I am eating well and exercising at my peak performance.  In the past, I couldn’t get it together.  Either I worked out a ton and ate like crap or I ate really well and didn’t work out.  Also, my mental game was not on straight.  My motives were not pure and because I wasn’t obese, I didn’t really feel the urgency to get fit.  I knew my body well enough that if I needed to lose a few pounds I could.  Well, the yo-yo dieting took a toll on my body and now I struggle with thyroid issues, gluten sensitivity and sugar addiction.  I really have to be super careful and eat healthy because I HAVE to, not just because I WANT to.  I think the biggest thing I’ve learned so far on this journey, is to be yourself.  So much of my struggle came from looking at other women and comparing myself.  My standards we’re not realistic.  So I learned to be patient and OK with myself.  I had to surrender the idea that as a forty two mother of three I wasn’t going to look like a woman in her twenties.  I don’t mind it because I’m actually in way better shape now than I’ve ever been!  So, be patient.  Surrender your expectations and enjoy the journey.  It’s not going to be perfect everyday.  Be OK with it!

Now, I get to work on having a fit pregnancy.  Wish me luck:))))


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

Day 65 of 90 Day Challenge!

Day 65!

WOW!  Look at what you have accomplished in the last month!  By now, you are getting used to clean eating and working out consistently.  You feel great and are encouraged by great results not only in your weight but your heart as well.  You should be so proud of yourself!  Keep fighting and keep setting small goals.  Make your goals measurable and attainable.  Instead of rewarding yourself with food, learn to reward yourself with a new pair of jeans, running shoes, or a massage:)

 

 

1. Tuesday- Stretch, Cardio Day
Do a variety of cardio exercises!  HIIT is a great choice.  All you need is twenty minutes:)

 

 

2. More on metabolism! Metabolism 101

 

3. Mantra For the Day!!!

Think about where you were when you first started this program.  Look at how far you have come!!!  Look at how strong you have become and how much you have overcome!!!  It’s truly an honor to be a witness to your transformation and I’m so grateful that I get to be in this journey with you.  You are not alone.  I am here for you and I believe in you.

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

Day 59 of 90 Day Challenge!

Day 59!

Thank you for all the amazing responses to yesterday’s blog.  I’m so grateful I get to witness transformation!  It’s so encouraging and faith building!  You can do this:)))

We want YOU to be our next transformation story!!!  Send us your story!  We want to hear from you:)))

 

1) Wednesday-Stretch, Cardio and Upper Body workout!  If you think too hard about working out, you’ll talk yourself out of it!  Just do it:)))

 

 

2. Food-Portion Control!  This is something we constantly have to keep reminding ourselves.  The portions just keep getting bigger! If you’re not reading labels, you should be.  Be aware.  It’s your body, it’s your responsibility!  Yesterday, we went out to dinner.  I automatically asked for a to-go container and wrapped up half of my plate.  I had more than enough for dinner and enjoyed the other half for lunch!  Check out this great chart….

 

3. Mantra for the Day!!! -Visualize your Life!!!
Are you using the power of visualization in your life?  In your time of quiet and peace 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 will motivate you.  If you haven’t discovered Pinterest yet, it’s a great site where you can create your own boards. (Follow me on Pinterest:))  Keep a pair of jeans or a dress that you want to fit into out where you can see it daily.  Strive everyday to move towards your goal.
Everyday spend some time imagining and dreaming about the life you want to have.  Then do one thing that will move you closer to that goal. When you are engaging in an activity or ready to eat a bite of something, ask yourself, “Is this going to get me closer to my goals?”  If the answer is “NO!”  Then get rid of it or stop doing it.

 

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

Day 58 of 90 Day Challenge!

 

 

Day 58!

I received a message from one of our transformation members and I felt the need to share it with you.  It was overwhelming to see this kind of openness and vulnerability.  I am so grateful that we’ve created a place where people feel safe to share what’s really going on deep inside. There is power in honesty because it gives others strength to be honest in their own lives.  I hope this helps you and begins to heal this area of your hearts…

 

Message from Transformation Member: (She gave me permission to share this)

“I have a confession to make. I’m afraid. I’m afraid to lose weight and still not be enough… I have never been anything but chunky or fat. So the fear of losing this weight and still be not pretty enough or cute enough or good enough makes me think. Why bother!? Obvious answer is that I will be healthier and that should be motivation enough, right? It is and it isn’t. The fear makes me self sabotage. I want to be pretty. And feel pretty. I never have and it scares me to think that at 41 I’m too old to ever feel it. I know beauty is in the eye of the beholder, or so the saying goes, but what this beholder only sees ugly fat me. I’m sorry.”

 

 

My response:

“Thank you for your candid confession of what we can all relate to. I feel like this is an area in my life I can finally be authentic and surrendered in. It’s only taken me 40 years:))) I knew that being an online coach was going to hold me accountable to practice what I preached. All the blogs and messages I preach, I preach to myself;) The message is simple. “I am enough!” Not “I will be enough when I lose the last five pounds or the last 100 pounds!” You see, the amount of weight is not the issue. We have to get to a place of self love and acceptance. When we honor and respect our bodies, we will treat it well. When we self sabotage, there are deeper issues of feeling like we don’t deserve the victory. We have to ask the question, “Why not?” We make excuses and we blame our circumstances and we stay stuck. Look at yourself and ask yourself, “Why not me? Why don’t I deserve to be happy and healthy?” You were not designed to be overweight. Some of us are designed to be more top heavy or bottom heavy. That’s called genetics. But we are all designed to be healthy. You can take charge of uncovering what that design is supposed to look like. This should be so empowering to you because the choice is yours. The ball is in your court. For me, turning 40 turned on a switch and I panicked a little bit. I felt like my time was ticking. I had to make radical decisions to change. Everyday is an opportunity to make the right choice. Everyday is an opportunity to love yourself more. This is the first time in my life I can look in the mirror and not hate what I see. That to me is such amazing growth and progress. This journey is so much more than losing weight, learning how to eat the right foods and exercising. It’s really about finding yourself and falling in love with who you really are!!! Believe it….you are wonderfully and fearfully made. You are not here by chance but you are here by design. You are going to inspire so many people in your life by your example. Be a role model! I am honored and humbled to be in this journey with all of you. I love my life and what I get to do. All my struggles and hardships are here to help others just like you are going to help so many people overcome. This is an epidemic. Women hate themselves. This is what our daughters are seeing. Let’s stop the cycle. Be confident and know that you are beautiful!!! You really are. Thank you for being here:)))”

 

 

I felt the need to share this because we can all relate to this in one way or another.  Please take some time to give yourself encouragement, kindness and love today. You are worth it.  You really are:)

 

Tuesday- Pick a cardio workout and do it with joy:))))

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

 

 

Day 13 & 14 of 90 Day Challenge!

Day 13

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.

 

1.  a) 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!!!

b) Sunday- Relax and rejuvenate.  Give yourself permission to do absolutely nothing.  It’s OK:)  Life will not stop.  I promise:)  Go ahead and say ahhhhhh……

 

2.  Food- I’m a visual learner.  I like this chart because it illustrates food portions and describes times to eat and snack.  Check this out:)))

 

 

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!!!

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

Day 9 of 90 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- Cardio Day!  Do anything that will get your heart rate up and get you sweaty:)))

 

 

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.

 

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 17 of 60 Day Challenge!!!

Day 17!

Wow!  This week has flown by!   I’m so excited because I just started the Insanity program and it is challenging!!!  I was sweating like a pig in my living room and enjoying every second.  I’m a little scared about the rest of the program.  It’s no joke!  I wanted to share my fit test so I can be accountable:)))

1. Switch Kicks- 111
2. Power Jacks- 63
3. Power Knees-85
4. Power Jumps-33
5. Globe Jumps- 13
6. Suicide Jumps-19
7. Push up Jacks-29
8. Low Plank Oblique-60
This was my first day and I will be testing again on Day 15.  I’ll keep you posted:)  This was done on one minute intervals and the program is done is three minute intervals!  Please pray for me!!!  I am totally Insane for doing this!!!

1) Thursday- Yoga Day!  Aside from my normal routine, I will be adding Insanity to the mix.  So, for everyone else stay on the program and do Yoga:)))  Or not…whatever you decide, do something that you enjoy:)))

 

2) Sugar Fact of the Day!  My detox is officially over!  Woo hoo!!!!  I did it and I feel fabulous!!!  I did have a little bit of fruit in my smoothie yesterday since I needed the extra carbs.  I am more convinced now that sugar is from the devil!!! LOL!  I don’t want to go back to the crappy sugar.  I’ll have fruit and maybe an occasional frozen yogurt but that’s it!  How about you?  Are you ready to take the Sugar Detox challenge???

 

3) Mantra for the Day- What’s your Transformation Story?

I’ve had my moments of being chubby and thin.  I am really excited because for the first time, I feel like all my cylinders are working together.  I am eating well and exercising at my peak performance.  In the past, I couldn’t get it together.  Either I worked out a ton and ate like crap or I ate really well and didn’t work out.  Also, my mental game was not on straight.  My motives were not pure and because I wasn’t obese, I didn’t really feel the urgency to get fit.  I knew my body well enough that if I needed to lose a few pounds I could.  Well, the yo-yo dieting took a toll on my body and now I struggle with thyroid issues, gluten sensitivity and sugar addiction.  I really have to be super careful and eat healthy because I HAVE to, not just because I WANT to.  I think the biggest thing I’ve learned so far on this journey, is to be yourself.  So much of my struggle came from looking at other women and comparing myself.  My standards we’re not realistic.  So I learned to be patient and OK with myself.  I had to surrender the idea that as a forty two mother of three I wasn’t going to look like a woman in her twenties.  I don’t mind it because I’m actually in way better shape now than I’ve ever been!  So, be patient.  Surrender your expectations and enjoy the journey.  It’s not going to be perfect everyday.  Be OK with it!

I’m on a 90 day Insanity Challenge to get ripped so stay tuned:)))
Love you guys and I’m rooting for you:))))  XOXO!!!

Real People…Real Time….Real Results!!!

I want you guys to meet these amazing women who have worked so hard to get closer to their goals!  These women are amazing examples of making it happen and changing their lives for the better!  I am inspired to be in their company and to share them with you.  You CAN accomplish your goals as long as you don’t give up and give in.  We want YOU to be our next transformation story!!!

Meet Nicole!
Starting weight 144.5lbs down to 129lbs
“Lost 15 pounds!!! I’ve gone from 144.5 to 129. I’ve lost inches in my hips/belly and that is the part of me that drives me nuts. I dropped that inch pretty quick! I’m excited I can finally wear one of these things at 44 and not have to run for cover!!!”

 

Meet Karina!!!
“I have to say, Bootcamp Barre has helped me get in the best weight since high school! Actually, better than my best weight! Thanks Judy Salgado Thureson!”

Starting weight January 9th to March 31st
Weight-136lbs to 126lbs

 

 

Meet Heather!

From January 9th to March 31st!

Starting weight 171 lbs to 163 lbs
Lost a total 8 pounds!!!
Chest 43 in to 40 in
Waist 39 in to 37 in
Hips 41 in to 39.5 in
Legs 24 in to 23.5 in
Arms 13 in to 12.5 in

 

 

 

 

 

 

 

 

 

Meet Claudia!
Age: 40 years
Height: 5’2 1/2
Weight: January  262lbs -March 250lbs

Lost a total of 12 pounds!!!
Bust: 49 inches – Now- 43
Waist: 47 – Now 44.5
Hips: 49 -Now 49
Left/Right thigh: 29/27  -Now- 26.5
Left/Right calf: 20 both -Now-18
Left/Right arm: 20 /20.5 -Now -19

“This program has saved my life. I have learned to love me for me. I may not have the biggest weight loss but I’m in shock with the numbers of inches I have lost. I’m feeling stronger not only physically but mentally and emotionally! I look forward to seeing more changes and growth (except physically!!)”

 

Join the revolution!!!  We’re going to balance mind, body and soul!!!  We don’t do fad diets!  There are no potions, lotions or pills!!!  Just good ole’ fashion diet and exercise and a lot of mental toughness!!!

Much love,
Judy

Day 33 of Spring Clean Challenge!!!

Day 33

This challenge is coming to a close.  I have learned so much and have grown so much through this challenge.  I am feeling stronger and more powerful as each day passes.  I love that I don’t have the cravings like I used to and the attachments to certain foods like I used to.  It took me about three months to feel like I can let go of the addiction to caffeine and sugar.  I feel so empowered!  I now use food as fuel instead of as a drug to pacify my emotions.  I am so honored to be able to walk with women just like you and help you overcome these struggles and work together to renew our minds.  Our mind shift is the most important part of this challenge. We will never be perfect but with each day we will get closer to our goals as long as we are willing to do the work.  Most importantly, we are learning to accept who we were designed to be and that is priceless:)

 

1.) Thursday -Yoga Day!
“What is appearing as poison in the beginning, that will prove nectar at the end.” -Guru
“Prison or Paradise, you decide.”- Lisa P. Yoga Teacher

It took me about three years to LOVE yoga.  I was a hard core gym rat, runner, dancer, and I didn’t really think yoga was going to be that challenging so I never took it.  One day I was at the gym and there was a yoga class.  I decided to take the class because there were no other classes at the time.  The instructor was an older lady and was very gentle.  I left the gym and didn’t think much about it.  The next morning the alarm went off and I seriously could not even move my arm!!!  I was so sore in places I never thought possible!!!  I definitely underestimated the power of yoga.  I didn’t go back until a few years later.  I had given birth to my third child and the last of the stubborn baby weight would not come off.  I heard about Power Yoga and decided to try it out.  I was desperate and it was purely for vanity reasons!  What I realized was that yoga was so much more than just a workout.  This is where I really learned to balance my mind, body and spirit.  I would walk in on some days and swear that that was going to be my last yoga class!  I hated it so much! I had to learn surrender and acceptance and that was a huge life lesson for me.  I also lost twenty pounds:)  So I guess, it works!!!

 

2.) Food- Super Food of the Day! Cauliflower!!!

Oven roasted cauliflower recipe, made with cauliflower florets, garlic, lemon, olive oil, and Parmesan cheese. Yummmmm!!!!  Found this on Pinterest!  Follow me and check out all the recipes….Follow me on Pinterest:)

 

 

3.) Mantra of the Day!- Transformation!!!

I love this!!!  We’ve been conditioned to lose weight to fit in a dress, to look good for a reunion, for a wedding, or some other special occasion.  Getting healthy and fit is a LIFESTYLE!!!  There is no finish line.  It’s a marathon not a sprint.  I hope you will join us for the next challenge that will begin on Monday, April 2nd!  Registration will close on March 31st at midnight!  REGISTER HERE!!! :)

 

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