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June 22, 2011 5:30 AM

I've been running 10 day health challenges with my customers and friends...well...anyone who will do it with me!! It's to motivate them to have some accountability and develop some healthy habits.

What does it REALLY do? It helps ME!!! The challenge has 5 parts. I tell them to do there best with:

Exercise every day. Their choice of length and intensity.
Sleep. Aim for 7-8 hours.
Water. I personally aim for half of my body weight in ounces per day.
Food journal. Write down everything you eat and drink.
Daily shakeology (optional)

I also include a little optional mini challenge each day. They are asked to email me each day (or the next morning) about how they did and whether or not they did the mini challenge.

My own personal challenge is to give up sweets for the 10 days. This is HARD for me, but I find that when I commit to giving them up, the cravings go away! It's crazy...almost like an alcoholic can't have a drink or else risk getting hooked again...I can't have a cookie without wanting 10 MORE cookies!

I also started a weekly health challenge tip on youtube. Look up my channel the next time you are there! It's called ZavislakFitness!

Judy

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Ooops!

January 2, 2010 7:05 AM

I have no idea why that last blog post shows up so funky! And when I press the edit button, it's blank! Obviously there's some bugs in this feature! Oh well! I'm planning on keeping a blog outside of here, so hopefully I'll have more luck with that! :-)

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The Necessary Nine!

January 2, 2010 6:54 AM

I'm keeping a journal for 2010, and I started by making a list of 9 things I want to have in my life daily to support my health. I thought I'd share here:

1) Sleep. 7-8 hours. Go to bed by 10PM each night and then up by 5 or 6AM. A SHORT mid day nap would help too.

2) Water. I need to fill up three 20 ounce bottles each night and then drink at least those three the next day.

3) Fresh air and sunshine. I need to get out to take a 10-15 minute walk each day.

4) Exercise. A moderate amount each day, 6 days a week, is essential.

5) Good nutrition. Vegetables, fruits, lean protein, complex carbs, and healthy fats. Plan meals for the week, make a grocery list, shop from that list, and make the meals I’ve planned.

6) Supplements. Shakeology, Activit, Cal-Mag, and Omega 3. If I’m doing P90X or Insanity, recovery formula following a tough workout.

7) Declutter. The excess clutter in this house is just making me unhappy. I felt so good when I took all of those clothes to the salvation army. It’s a cleansing feeling.

8) Attitude. Read 10 pages from a good, uplifting book and listen to at least 10 minutes of an audio.

9) Spend good quality time with loved ones doing something fun or just talking and laughing.

How did I do on the first day of 2010? Not too well! I spent a little too much time on number 9 (spending time with friends and family) on New Year's eve, and I didn't get a good night's sleep. There's a reason why sleep is number 1! LOL!

I'm starting off MUCH better on January 2nd! I got a decent night's sleep and started drinking water as soon as I woke up. It's now 10AM, and I'm up to 16 oz so far. That's a good start. I'm trying to drink 4-8 oz every hour.

Right now I'm headed upstairs to do a workout. I'm going to try the 6 day slim down plan for Brazil Butt Lift. That has me doing Basics and Cardio Axe. My husband wants to do P90 Sculpt 1-2 after that too. So, off I go! Then I need to get to the grocery store after I figure out how I want to handle this 6 day meal plan.

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Getting ready for 2010!

December 30, 2009 2:54 PM

Wow! I can't believe I haven't used this feature since I first started with Beachbody in 2004! It's funny to read my posts from my first workout program...Slim in 6! Since then, I've done just about all of them...Power 90, Turbo Jam, P90X, P90X+, One on One, 10 minute trainer, Insanity, ChaLEAN Extreme, and coming up...Brazil Butt Lift.

Whey choose BBL now? A few reasons...

The latin flavor and the fact that portions of the workouts are filmed at a sunny location in Brazil are good for my soul right now. It's COLD in Northeaster Pennsylvanina right now!
After previewing this workout, I think it will not only work the "bum bum", but the whole body...especially the area from the waist down to the upper thighs. AND...that's where I need the most work.
It's new! As a coach, I like to know a little about the programs people will be asking me about. Plus...I like NEW! It's different...it's interesting!
Leanadro's accent is too cute!
I love to dance...even if I have two left feet! I just started a Saturday morning zumba class, so this should mix well with that.

It's going to be a "latin inspired" 2010! :-)

By cani

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brazil butt lift

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