Week 1: 30-Day Joylife Training Journey

Welcome to Week One of our 30-Day Joylife Training (30-DJT) Journey!

Together we're going to take a journey on the road to your optimal health & energy, improving your life and well-being, by just being Authentic, Active, Awesome! If you need a refresher on what these 3As mean, see this post. Don't forget the pact you made the other day with me, and if you haven't yet, go to the post here to read the agreement to commit to this journey. And no...I don't ask for your firstborn ;-)

The first day of each week is basically a template for every day of the week. I'll give you a list of meal and snack suggestions for day 2 - 7.  Remember that you can personalize this schedule to fit into your routine, but try to complete all the activities as listed...you'll get the best overall benefit. I will also be adding some, "The Next Step" suggestions for those that want to challenge themselves and are ready for more.

Let's get started!

WEEK 1: DAY 1

Morning

Wake  6 - 7 am
Hopefully you've gotten at least 6 hours of sleep, ideally 7 - 9 hours. If not, push back your sleep time 1/2 hour until you can reach this ideal, as discussed in this post and why sleep is so crucial.

Drink 1
Drink 8 - 12 ounces of filtered pure water before you get out of bed.
TIP: Fill a H2O bottle & place at beside table the night before.

Active Movement 1
Floor Bicycles: After drinking your H2O, lay on your back on the floor. Put your hands behind your head & bicycle your legs as you alternate your right elbow towards your left knee, then your left elbow towards your right knee. Repeat 15 times (or work up to this in increments of 3). Between sets, stretch your legs out & your arms over your head to elongate your body while taking 3 deep breaths. Repeat the sequence 3 times.

Active Relaxation 1
Cat/Cow Poses: After the floor bicycles, get up on all fours with your knees below your hips & your hands below your shoulders. Slowly round your back & pull your head down for Cat Pose, then arch your back & lift your head for Cow Pose. Repeat this sequence at least 3 times while taking deep breaths.

Active Movement 2
Calf Raises: While brushing your teeth, lift up with your toes and tighten your calf muscles. Repeat 10 times in 3 positions (toes pointing slightly inward, toes pointing straight forward, toes pointing slightly outward).

AM Exercises & Drink 2
Five Tibetan Rites of Rejuvenation: I love, love, love this exercise sequence called 5 Tibetans that I found on the iPhone App Store. If you are ready, please try them out by viewing this video below. Start slow and work up to where you are comfortable. The whole sequence shouldn't take you more than 10 - 15 minutes. Start with these Five Rites before your morning exercise routine, if you already have one. Just be mindful of over-training and stressing your body. These Rites of Rejuvenation are an ancient ritual, energizing and refreshing the body & mind!
Drink another 8-16 ounces of H2O for every 15 - 30 minutes of exercise, a minimum of 8 ounces.

Workday

Breakfast  7 - 8 am
Veggie Scramble: Just scramble 2 - 3 eggs, mix in your favorite vegetables, like spinach & mushroom, and some goat cheese. Season lightly with sea salt & cracked black pepper.

Active Movement 3
Chair Exercise: Sit in a chair, without wheels, sit on the edge of the chair so your thighs are not being supported by the chair, and rest your hands on the seat of the chair. Cross your right ankle over your left. Slowly lift & extend your legs, allowing the left leg to carry the right leg up, until they're straight & your shins are parallel to the floor. Hold for a count of 10. Slowly lower your feet back to the floor & uncross your ankles. Cross your left ankle over your right, lifting your right leg while carrying the left leg up, and hold for 10 more seconds. NOTE: The farther you sit back in the chair, the easier the exercise is. So if you're a beginner or if this is too difficult, start here.

AM Snack & Drink 3  10 - 11 am
1/2 - 1 apple, sliced with almond or sunflower butter to dip apple slices in...delicious!
Drink another 4 - 8 ounces of H2O.

AM Walk & Drink 4
Take a 10-15 minute walk at your own natural pace.
Drink another 4 - 8 ounces of H2O.

Active Relaxation 2
Chair Yoga: Sit up straight in a chair with hands on your knees. Inhale, look up and draw your chest and throat up toward the ceiling. Draw hands up along the legs toward thighs. Exhale, extend arms in front of you, and curl your spine so your mid-back touches the chair. Return to starting position and repeat at least 3 times.

Lunch  12 - 1 pm
Baked Sweet Potato with Veggies: Pierce the potato a few times with a fork. Microwave on high for 5 minutes, then turn over potato and microwave for another 4-5 minutes, or Bake at 400F for 40-50 minutes, the potato on upper rack with a cookie sheet or foil on lower rack to catch any drippings. This can be made the night before and reheated in the microwave, along with your favorite veges, such as zucchini. Season with sea salt & cracked black pepper to taste. Use a small pat of butter, if desired.

Active Movement 4
Shoulder Stretch: Hold a towel or belt between your hands. Either stand up or sit down and reach your arms straight above your head. Slowly lower your right arm behind you, leaving your left arm in place, until you feel a stretch in both shoulders. Keep elbows straight! Switch arms, moving your right arm above your head and your left arm behind you. The towel or belt should be moving in a flossing motion. Repeat 5x. NOTE: I didn't have a towel or belt at work, so I used my stethoscope. Try to improvise if you need to!

PM Snack & Drink 5   3 - 4 pm
Eat your favorite fruit with a handful of nuts.
Drink another 4 - 8 ounces of H2O.

PM Walk & Drink 6
Take a 10-15 minute walk at your own natural pace.
Drink another 4 - 8 ounces of H2O.

Active Relaxation 3
Deep Breathing: Sit in a comfortable position, close your eyes, and slowly inhale through nose to a count of 4, expanding your lungs and abdomen, getting all the breath out of the bottom of your lungs, then holding it for a count of 7. Slowly exhale through nose for a count of 8 as you release the air and tension from your body. Repeat for at least 6 times.

Evening

Active Relaxation 4
Hot Epsom Salt Bath: If you have the luxury of 10 minutes when you get home and before you need to start dinner or whatever, take a brief bath! Perhaps before bedtime may be a better time for you instead, and is a great sleep aid. Fill your bathtub with water, as hot as you can stand it, add 2 cups of Epsom Salt & a couple drops of aromatherapy oil (if desired) into the bath. Soak for 10 minutes, no more than 15, and feel rejuvenated and ready for the evening or for relaxing sleep!
If you absolutely cannot take a bath, try either the Butterfly Pose (described below in Active Relaxation 5) or Deep Breathing: Lay on the floor, legs stretched straight out, hands on side with palms up. Take deep breaths, as instructed above in Active Relaxation 3.

Drink 7
Drink another 4 - 8 ounces of H2O and/or your favorite steeped tea.
My favorite is  a Homemade Ginger Tea: Peel and  thinly slice 4-6 slices of ginger root. Boil in 2 cups of water for at least 10 minutes, 20 minutes for a stronger and tangier tea, using more slices of ginger as desired. Remove from heat and add fresh lemon or lime juice and honey or agave nectar to taste, if desired.

Dinner  6 - 7 pm
This is my favorite go-to meal that's easy, healthy, and delicious!!! Make enough for lunch leftovers for tomorrow!
Broiled Salmon with Garlic Aoli: Brush Salmon fillet or Tempeh with olive oil. Season with sea salt & cracked black pepper. Broil on high, about 6 inches from heat source, in a preheated oven for 3 minutes. Turn fillet and broil until fish flakes easily with a fork, about an additional 3 minutes. NOTE: Tempeh will just need to be heated through, total about 3 minutes in the oven. Garlic Aoli, recipe here, to spread over fish or tempeh.
Arugula Salad:  For Lemon & Olive Oil Dressing, Mix 1/2 c. fresh lemon juice and 1/2 c. extra virgin olive oil. Add sea salt & cracked black pepper to taste. Whisk well. Sprinkle grated or shaved fresh Manchego cheese or fresh Parmesan cheese, if desired, over arugula and toss with dressing.
NOTE: Photo above is a variation, Steamed Kale with Broiled Salmon without the Aoli. Oh and that's a glass of water!

Active Movement 5
Your own tiny workout choice, like jumping jacks, side leg lifts, gentle stretching. While watching TV or relaxing on the couch, get up randomly and do a set of movements as much as you want. Or spend time with the family and play ping pong or catch in the yard. Go back to your childhood with your kids, and play games like "Duck, Duck, Goose"! Just play and have fun!

Evening Walk & Drink 8
Take a 10-15 minute walk at your own natural pace. Take your dog, your spouse/partner, and/or your kids.
Drink another 4 - 8 ounces of H2O. Do not drink less than 2 hours before bedtime, if possible

PM Exercises
If you already exercise in the evening, continue your routine, but just be mindful of over-training and stressing your body.
"The Next Step"---For those who are raring to go, I have discovered Rebounding! It's basically jumping on a mini-trampoline! I got mine on sale at Amazon, and if you need something to hold onto, here's another model. They are as inexpensive as $30, upwards to $150. Mine was on sale for $40, and it works just fine. Just 15 minutes of jumping, "jogging", "skiing", side-stepping, or any other movement on the rebounder can give you a great workout, as noted in this article. Rebounding helps drain toxins from the body by increasing lymphatic system flow. Those of you with bad joints from years of running, rebounding is also good to your joints, even helping with bone density!

Active Relaxation 5
This is a great pose before bed or anytime you need to relax and decompress.
Butterfly Pose: Sit on the floor, yoga mat, or other soft padding and bring the soles of your feet together to touch, forming a diamond shape with your legs. Keeping your soles together, slide them forward and fold upper body down, resting hands on ankles, feet, or the floor in front of you. Allow back to round and relax head towards heels. Stay in this pose for 3 - 5 minutes, breathing deeply through nose. Stay mindful and observe the sensations of your body, along with emotions and thoughts. To come out, use hands to lift up and push floor away from you. Lean back onto your hands and release your hips by bending knees and straightening one leg at a time.
Lying Butterfly Pose (Variation for those with sciatica or lower back injuries): Sit on the floor, yoga mat, or other soft padding and bring the soles of your feet together to touch, forming a diamond shape with your legs. Keeping your soles together, slide them forward, then lie back on the floor with hands on abdomen. If you have knee injuries, place soft cushions under the knees while doing this pose.

Sleep  10 - 11 pm, no later than midnight!
Good Night! Now go to bed so you can get at least 7 - 9 hours of sleep, so you'll be alert & refreshed in the morning!

WEEK 1: DAY 2 - 7

Breakfast Ideas

• 1/2 - 1 cup Greek Yogurt with Fresh or Frozen Blueberries, Pecans or Walnuts, and if you're adventurous, crumbled Bacon!
•  2 - 3 hard-boiled Eggs drizzled with olive oil, sprinkled with hemp seed hearts or chia seeds, then seasoned with sea salt & cracked black pepper.
• 2 - 4 ounces Smoked Salmon, arugula or spinach, and tomato, drizzled with olive oil on 1 slice of multi-grain or gluten-free bread.
• 1/2 cup Steel-cut Oats (or gluten-free oats) made with unsweetened almond milk, organic honey, nuts or seeds and sliced bananas.
• 2 - 3 over-easy or over-hard eggs cooked with a small pat of butter or coconut oil, 1/2 - 1 sliced avocado, arugula or baby kale or spinach, sprinkled with hemp seed hearts or chia seeds.
• Omega Smoothie: 1 handful of berries, 1 slice pineapple, 1 tablespoon olive oil, 1 tablespoon ground flaxseed. ---from "The Body Doesn't Lie" by Vicky Vlachonis.

Lunch/Dinner Ideas

•  This is basically your meal staple to follow for lunch & dinner: 
• 4 - 8 ounces lean protein (fish, turkey, chicken, grass-fed beef, tempah), 
• 1/2 plate of non-starchy veggies or salad, 
• 1/2 - 1 cup brown or wild rice, or quinoa (occasional pasta, white rice, risotto), 
• 1/2 - 1 serving fruit
• Leftover Salmon & Arugula Salad (from Day 1)
• Chicken or Tofu Vegetable Stir-fry: Cube chicken or tofu, season with sea salt & cracked black pepper, let marinate in sesame seed oil for 30 minutes. Saute onions, carrots, bell pepper, broccoli in coconut oil and season with sea salt & cracked black pepper. Remove from pan. Add chicken and cook until no longer pink. Add cooked vegetables to chicken or tofu. Drizzle with soy sauce or hosin sauce.
• Leftover Chicken or Tofu Stir-fry 
• Grilled Tilapia: cooked in olive oil until flaky with a fork, then drizzled  with lemon and more olive oil, with grilled asparagus, seasoned with sea salt & pepper.
• Leftover Tilapia and Asparagus.
• Beef or Black Bean Soft Tacos: Season beef or black beans with sea salt, cayenne pepper, cumin, and paprika to taste. Cook beef to desired doneness, let rest, then slice. Heat black beans until warmed. Use corn tortillas or butter lettuce leaves to build taco, adding lettuce, tomato, cilantro, avocado, red onions, and raw cheddar cheese, if desired.
• Leftover Tacos
• Cobb Salad: Chopped Romaine Lettuce, 6 cups & 2 medium Tomatoes, 2 cups Watercress, 2 Hard Boiled Eggs, Crumbled Bacon, if desired, 1/2 diced avocado, 4 - 8 ounces chicken breast, 2 ounces blue or Roquefort cheese, if desired. See this link for dressing.
• Leftover Cobb Salad
• Caprese Salad Open-faced Sandwich: Sliced tomatoes, Sliced Fresh Mozzarella, Fresh Basil drizzled with olive oil over toasted rye bread or roasted portabella mushroom, seasoned with sea salt & cracked black pepper.
• Basic Meal Staple, as noted in first bullet.

Snack Ideas

• 1 - 2 slices Brie or aged Gouda cheese with your favorite fruit
• 2 - 3 organic rice cakes with almond or sunflower seed butter
• Carrot & Celery Sticks with Hummus
• Make-your-own trail mix with almonds, walnuts, gogi berries or dried blueberries, and dark chocolate cocoa chips
• 1-2 squares (1/2-1 ounce) of dark chocolate (at least 70%), but limit to 1 - 2 times per week
• 1 serving of fruit
• A handful of almonds, cashews,sunflower seeds (all unsalted)
• 4 - 6 dates with 5 - 10 pecans
• Sliced cucumbers with fresh guacamole
• Nut & Fruit mix with walnuts, almonds, prunes, figs 
• A Larabar (one of the only truly real food energy bar)
• Pineapple-Coconut Smoothie: Blend until a creamy consistency---1 whole, cubed pineapple that has been frozen overnight with 1 can of coconut milk. Variation is any fruit with plain almond milk or whole milk, if tolerated. Enjoy 1 - 2 times per week.
• For more at work & general snack ideas, see this link here and here.

You completed the first week of the 30-DJT Journey; link here for week 2! Let me know how you did and anywhere along the way, let me know any of your thoughts. If you need support or have any questions, feel free to comment below or email me. Enjoy the journey, and as always, find what gives you joy in your life.

                                                                <3 Cheryl Joy

Just Be Authentic: Part II of 30-Day Joylife Training Journey Preparation

As promised, here are the 30-DJT Journey Format & Guidelines, along with a suggested shopping list. This will further prepare you for the journey to your optimal life & self!

• I have modeled the 30-DJT Journey on what I have found works for me, and what I believe will be realistic for most people. 
• The Daily Plan is based on my typical day. Please adjust it to best fit into your day so that you can build a healthy routine. I find that having an agenda for your day actually helps with sticking to your goals, and the routine ingrains these new healthy habits into your daily life and being!
• Each 30-DJT week will be posted the Friday before the week starts, so look for new weekly posts on: 
• May 30th for Week 1 on 6/1-7,
• June 6th for Week 2 on 6/8-14,
• June 13th for Week 3 on 6/15-21,
• June 20th for Week 4 on 6/22-30.
• Your regular-sized  plate-100%, should contain:
• 1) at least half a plate of colorful and/or leafy vegetables-50-75%, 
• 2) a palm-sized portion [4-8 ounces] of a healthy protein-25-30%, 
• 3) a quarter plate of whole grains-0-10% [gluten-free or no grains for those with stomach intolerance or autoimmune issues],
• 4) a serving of fruit-10-20%, or as a snack [max 2-3 servings/day].
• Shoot to eat three meals a day with a healthy mid-morning and mid-afternoon snack.
• Breakfast from 7-8 am
• Mid-morning snack from 10-11 am
• Lunch from 12-1 pm
• Mid-afternoon snack from 3-4 pm
• Dinner from 5-7 pm
• Remember this is not about calories, but about eating healthy, whole, real food. Please keep this in mind as you are shopping and meal planning.
• Healthy Real Food Grocery List (Suggested)
• Pure, Filtered Water, at least enough for 64-80 ounces per day per person
• Lemons, for warm lemon water and for salads
• Organic Honey or Agave
• Eggs, ideally organic
• Plain Greek Yogurt
• Silk Coconut or Almond Milk, original or unsweetened
• Canned Coconut Milk (such as Thai Kitchen brand)
• Goat Cheese
• Non-processed cheeses, such as those that are raw/aged, if you must (and I must!), but in moderation
• Pecans, Walnuts, and/or Almonds (unsalted)
• Pistachios & Cashews, in moderation (unsalted)
• Sunflower seeds (unsalted)
• Chia seeds, Flaxseed, Hemp seeds, Hemp seed hearts
• Organic Granola (gluten-free for those sensitive)
• Steel-cut Oatmeal (gluten-sensitive or those with autoimmune issues may not tolerate)
• Your favorite colorful & leafy-green vegetables (such as asparagus, spinach, kale, romaine lettuce, bell peppers, zucchini, squash, mushrooms)
• Sweet potatoes, Yams, Carrots, or other favorite root vegetables (Potatoes in moderation)
• Your favorite fruit (such as avocados, apples, oranges, grapefruit, mangos, pineapples, blueberries, strawberries-frozen okay for berries, but fresh ideal)
• Beef, Fish, Chicken, and/or Tofu, Tempeh (a healthier alternative to tofu since it's not processed like tofu/soy products, which you should eat in moderation or even avoid for those with autoimmune issues)
• Organic Bacon or Turkey Bacon
• Mung beans, or other favorite legumes
• Black beans, or other favorite beans
• Hummus/Garbanzo beans
• Garlic, Onions (Red, White, Yellow), Shallots, Ginger Root
• Spices, such as cumin, cinnamon, turmeric, etc.
• Herbs, such as basil, mint, sage, oregeno, etc.
• Sea Salt 
• Kosher Salt
• Cracked Black Pepper
• Red Pepper Flakes 
• Dijon Mustard, Brown Seed Mustard
• Quinoa
• Brown Rice
• Wild Rice
• White Rice (only in moderation)
• Bean thread noodles
• Rice noodles
• Pasta (ideally whole-wheat, but in moderation or avoid for those gluten-sensitive)
• Extra virgin Olive Oil, for salads & low heat cooking
• Coconut Oil, for cooking, baking, sauteing, & light frying
• Sesame Oil, for cooking, sauteing
• Avocado Oil, for salads, cooking, sauteing, & deep frying (expensive, so may keep frying to a minimum!)
• Organic, grass-fed Butter (No margarine or artificial butter spreads, please!)
• Almond and Sunflower Butter
• Dark chocolate, at least 70% Cacao
• And if you must have chips, try 'Luke's Organic Brown Rice Chips with Himalayan Pink Sea Salt'. Please try to avoid until the 30-DJT is completed & only as a rare treat after.
• Note that I did not put amounts down for the food since it depends on how many people in your household are on the 30-DJT Journey. If it's just you, then figure for one serving, such as the meat, you want between 4-8 ounces for at least lunch and dinner. Breakfast will consist mostly of eggs, yogurt, oatmeal, granola, and fruit & veges.
• This is  a guide for you to follow...there's no right or wrong (except for processed & junk food, meaning none or rare/minimum). Remember the purpose of this journey is to start eating whole, real food in appropriate portions without starving or stuffing yourself!
• Try recipes that you find, since mine are suggestions, and are meant to start you on your journey while you begin to find what you like & what you dislike. For additional recipes and menu ideas, go to my Pinterest page, and I have a ton that I've pinned under 'Wellness', 'Paleo Challenge', and 'Primal Transformation'. Some pins will even link you to the websites where you can find more ideas on healthy eating. 
• I do have some recipes under 'Food' on Pinterest that may not be as healthy, that I posted prior to my own journey, but you can still have those on very special occasions, but after the 30-DJT Journey.  
• When you do indulge, just be careful and stick with only going off course 10-20% of the time. This would average 2-4 "cheats" a week. I don't believe in true restriction, since this makes most of us protest, but this doesn't give you license to "blowing it" all the time!
• Some of the items on this list will become staples in your house, so get used to them and you will learn how to shop for the amounts that your household needs. 
• It's always best to shop for meat, fruits, and vegetables close to when you're going to use them so they're the freshest! If needed, meats can freeze well, and may save money when purchased in bulk. Buy organic ideally.
• Make sure you plan your overall meals so that you're not tempted to slack off and eat unhealthy!
• Prepare foods using the least amount of oil (stick to oils noted above) or organic grass-fed butter (please no margarine,etc.), avoiding frying, especially deep frying.
• The majority of your meals need to be homemade, prepared from fresh, whole, real food ingredients. No boxed "diet" or "healthy" foods!
• Try not to go out to eat for more than 2-3 meals per week. When you do go out to eat, order smart and watch your portion size. Having your food boxed up is great for lunch the next day.
• Avoid fast food joints at all costs! There are so many other healthy options, like Chipotle instead of Del Taco!
• Eat no or minimum processed foods and avoid candy and sweet desserts/treats (e.g. Donuts!), along with junk food like potato chips or Doritos!
• Dark chocolate, at least 70%, for a sweet treat is okay! Limit it to no more than 1/2 - 1 ounce/day.
• No more than 1-2 glasses of wine for women and 2-3 glasses of wine for men is okay, but limit this to 2-3x per week max!

All this information, along with the Part I post here, prepares you for our upcoming 30-DJT Journey next week here! Comment, message, or email me if you have any questions, if you just need support and encouragement, or if you want to just say hey!  

I hope you are just excited about our journey as I am! Tell me your thoughts and as always, find what gives you joy in your life.

                                                               <3 Cheryl Joy

Just Be Authentic: Part I of 30-Day Joylife Training Journey Preparation

If you have been following me along on 'the joy life club' now, you have probably seen a theme throughout the blog and each post. It is to Just Be in these three areas---Authentic, Active, Awesome. Like I have said before, if you can follow these 3As, you can live your optimal life with increased energy & vitality!

• In order to be Awesome and live a quality, joy-filled life, you need to get your sleep, like I discuss in this post. This helps you be more present & mindful in each moment, giving you clarity & focus.
• Joy comes in the middle of a little TLC when you are Active doing things you enjoy & love. See the suggestions I give, with my own joyful activities in this post, and think of active things that make you happy and that you love to do.
• Finally, being Authentic in everything you do is important. Being true to yourself, being true to others. This starts with being true in what you nourish your body with, which is with real food, discussed in this post. We are what we eat, so to be your authentic self, eat real food!

So with that in mind, that's what we are going to start with: A True Commitment for your True Self---

Be true to yourself by committing to the 30-Day Joylife Training Journey (30-DJT). This is your commitment & words to live by while on the 30-DJT Journey, with the goal of reaching your optimal life & health with increased energy & vitality. Make a pact with me and/or someone else, so you can be true to and accountable to another person, with these following statements:

1. I promise to stick to and follow each day of the 30-DJT to the best of my ability, remembering that I am making a positive, permanent change & improvement in my life. This program is not about following a quick-fix diet or exhausting workout training program that I will give up & burnout on. This program will change my life for the best, allowing me to have optimal physical, mental, emotional, as well as spiritual health & wellness.
2. If I start to feel stressed, frustrated, or just need support, I will reach out to my accountable person (AP) and/or I will comment on the blog or email Cheryl Joy for positive reinforcement.
3. I will properly prepare for my 30-DJT Journey, with the suggestions & tips that follow, because the more organized & prepared I am, the smoother my journey will be. This preparation, along with setting up a routine, will increase my chances for success.
4. I will not compare myself to anyone else, realizing that I am an awesome, unique individual who has the ability and power to make positive changes in my life.
5. I am going into this 30-DJT Journey with the right attitude, knowing that regardless of any distractions or challenges, I will be loving & kind to myself. I will not beat myself up if I am not "perfect" during the journey, but instead will get back on track knowing that I am strong & capable.
6. Finally, I will call upon God, the universe, or other higher power I believe in, to be my guide during the 30-DJT Journey.
7. I vow to follow these words and commit myself to becoming my optimal self!

Now to prepare you for our 30-DJT Journey with these suggestions & tips---

• Not only mentally prepare yourself for this journey, but tell those around you about your journey. They can hopefully support you, or at least know what you're doing. Bring as much of your family on board, at least for the nutrition portion, since anyone can benefit from eating healthy, whole, real food!
• Physically prepare yourself by letting your PCP (Primary care provider/physician) know you are starting the 30-DJT Journey and what it entails. Tell them it's basically not a crazy diet, just healthy REAL food. Regarding exercise, we are starting with 15-minute walks at your natural pace, and with tiny, low-impact workouts ranging from 2-10 minutes. This program also requires that you sleep at least 7-8 hours with naps, as needed.
• Authentic: Go grocery shopping and prepare for your upcoming real food meals. Make sure you have access to pure, filtered drinking water. Get a water bottle that fits at least 32 ounces & can go anywhere with you. Make sure you shop for the best quality, whole, real food that you can afford.
• Active: Plan your 15-minute walks for the day and commit to at least 2 per day, ideally 3 per day. Suggested times for walks, 1) before work, 2) once at a work break, twice if possible, 3) after work and/or after dinner. Remember to be active throughout the day, even if it's just parking farther, going up stairs, or fitting in tiny workouts. Make sure you have good, supportive walking shoes.
• Awesome: I know most of you may balk at this, but quality sleep is a crucial part of the journey! If you are not getting at least 7-8 hours of sleep per night, push back your bedtime 1/2 hour every 5 days until you reach your ideal minimum. If that is difficult for you, at least get in a 20-30 minute nap in during the day, at least 2-3 days per week. Make sure you have a bed to sleep on ;-)

In the next post, Part II of 30-Day Joylife Training Journey Preparation, I will give you the format and guidelines for our journey. I will also include a suggested shopping list so you can prepare for your first week.
All this information prepares you for our upcoming 30-DJT Journey next week here!

Comment, message, or email me if you have any questions, if you just need support and encouragement, or if you want to just say hey! I hope you are just excited about our journey as I am! Tell me your thoughts and as always, find what gives you joy in your life.

                                                               <3 Cheryl Joy

Just Be Active: Joy found in the middle of a little tlc

My middle name is Joy. So in thinking of a name for my blog, I wanted to use 'joy' in it. I thought of The Joy Luck Club, then thought, The Joy Life Club...perfect! When shortening my blog name to tJoylc, it becomes "Joy found in the middle of a little TLC"...and that's how we find joy...by giving ourselves a little Tender Loving Care! So basic yet so complicated.

Since 2007, I have been taking medication for my hypothyroidism, being finally diagnosed with Hashimoto's thyroiditis in 2013, an autoimmune cause for hypothyroidism. I have had my good and bad with managing the symptoms of hypothyroidism, namely the weight gain and fatigue, even low level depression. Even with running and eating fairly healthy, I still struggled with feeling bloated and extreme tiredness, even though my blood levels were "normal". Last year, in July 2013, I had started to gain weight, which became almost 10 lbs, and I had been on & off with my running. I admit that I wasn't eating as clean as I should, and I wasn't getting enough quality sleep, even sleeping too much! Even with more sleep, I was still exhausted. I needed to improve the quality of my life. My health and well-being were being sabotaged because I wasn't taking care of my SELF! I needed some TLC in order to regain the Joy in my life.

In January, I instinctively decided to just start walking at work and hiking on the weekends, instead of stressing about running and getting my mileage in for the next race.  This past March, a co-worker of mine was doing a 30-day Paleo diet. I decided to take on this challenge even though I hate diets! I saw that it didn't look too difficult, plus I was desperate to lose the 10 lbs that I had put on during the holidays, on top of the 10 lbs I had gained since the summer. As I got into the challenge, I had more energy, was less bloated, felt less "down", and lost 7 lbs the first week! I looked into the Paleo diet and saw that it had helped those with autoimmune issues.

I'm down the extra 10 lbs and am more toned since I started. With my increased energy and enthusiasm, I started to meditate, continue to learn yoga and pilates, and I'm even journaling daily now. Our family takes hikes now, and we're going to start kayaking this summer. My husband and I are going to take a SUP (Stand-up Paddling) class in June at a nearby lake. I even signed up for an online art/drawing class. This was sparked from my memory of a college art class I took, remembering I enjoyed it, even drawing a pretty good still-life of one of my shoes, of course!

Don't get me wrong. I still get tired and frustrated, I still need to learn to still my mind and be present, and to just stop what I'm doing so I can get my rest and sleep, I still need to motivate myself to eat healthy & exercise. The difference now is that I know that I'm awesome because I'm finding that inner joy again. I'm finding me and what brings me joy, since there's less noise, less brain fog, less fatigue. I don't have to pretend as much now. I can be my genuine self because I can just be... So don't worry about getting on an exercise program. Just get up and be active!

Join me on a 30-Day Joylife Training Journey here. Give yourself a little TLC so that you can find your Joy! And just get out there & Be Active! Tell me your thoughts and as always, find what gives you joy in your life.

  <3 Cheryl Joy

Just Be Awesome: Who Am I & Why Am I Here?

It seems that most people can struggle with these two questions: Who am I & Why am I here.? Starting as teenagers, we are finding out who we are separate from our parents and family. We go into college and/or into the work force with the hopes that we know who we are. We know enough to choose a major, then a job, and ideally a career we'll continue on for the rest of our lives. Then when we get "there", we ask ourselves, "Why am I here? This isn't me!". Even if we have a good life, and we're overall content and happy with our job and home life, we may still ask some form of these questions, having guilt for having these feelings.

This can lead to frustration, resentment, and confusion for us because we can't "figure it out", wondering why we feel this way. Those who are depressed or disheartened may struggle even further. An article I read in the Elephant Journal illustrates what we may be missing stating, "Where we have stopped dancing, singing, being enchanted by stories, or finding comfort in silence is where we have experienced the loss of soul".

This is where we need to be awesome again! Life runs at such as a fast pace. We're always on the go, thinking of our next task, worrying about our next deadline, stressed about our to do list. We have lost what gives us joy, what gives us purpose...we've "lost our soul". We have forgotten what's important in who we are and what we do because of all the chaos and noise around us and in our heads. Our energy is zapped and we're drained of our vitality and zone out during our downtime because we're on fast forward most of the time. Our bodies are spent and are minds are frazzled.

What got me here and why I started doing this is because I had reached the point where I was tired of faking it; pretending I had it all together when I was really exhausted! I started to ask myself these questions wondering, "Is this really it? Is this as good as it gets?". I'd feel bad for having these thoughts because I am truly blessed---I have a wonderful life with amazing family and friends. I attend church fairly regularly and believe that God has my back.

So why was I still in a funk? As people we tend to over-think things instead of just quieting our minds & looking inward into what gives us joy. Therefore, we miss out on what gives us the peace we need in order to feel genuine and truly content without any conditions. Maybe the question we need to ask ourselves now is, "What kind of life do I want to lead?" In her best-selling book, Thrive: The Third Metric, Arianna Huffington states that we need to redefine our definition of success to mean more than money and power. The third metric of success is to thrive and learn to optimize the quality of our lives.

I believe that most of us are sleep-deprived and even the most religious of us can't hear God's voice because of our fatigue and busy minds. Thrive: The Third Metric, quotes a sleep study out of Standford that found that athletes who got more sleep enhanced their performance levels. The athletes also stated that their moods were lifted and they had less fatigue, suggesting they were sleep-deprived, operating on a sub-optimal level. The researcher concluded that, "They'd accumulated sleep-debt...it's not that they couldn't function, they were doing fine, but they might not have been at their full potential". 

Lack of sleep. This is what prevents us from being our optimal awesome selves! We need to stop our stubbornness, get our priorities straight, and get some quality sleep in order to clear our minds. Then we need to learn how to enjoy life again, finding what truly brings us joy!

When I look at my dog Kona, I see a being with unconditional love and patience. A creature who is just happy to see you when you get home, jumping & wagging his tail, and just so excited when you play with him and take him on a walk. Kona knows who he is (a dog), and why he is here (to bring a smile to those around him). Simple, basic, that's all. There's nothing contrived or fake about his intentions, nothing forced, just pure joy when he's with the people he loves, doing the things he loves. And that's why God made a dog... To remind us to just be...
And God made a dog (Video)

If you want to find your awesome optimal self, join me on a 30-Day Joylife Training Journey here. I hope you think about and consider getting more sleep, even if you don't think you need it. Tell me your thoughts and as always, find what gives you joy in your life.

  <3 Cheryl Joy

Just Be...3As for your Optimal Life

Below are the 3 basic things I've discovered anyone can start their health journey with, no matter their time or budget, their health status or fitness level. No complicated meal planning, no special workout equipment, no endless reading about which is the best lifestyle program... I promise that if you do the 3As, your overall health and energy will increase tremendously and you may even want to delve into more! 

Even if you only stick to these basics, you will have done your body and mind good for the rest of your life; living with optimal health & energy, bringing your life joy that can be easily maintained! I'll be your guide on this journey to your optimal health & energy. Do your part and follow along here...you won't be sorry!

1. Be Authentic:  First of all, I use the word "Nutrition" instead of the D-word "Diet", because I don't believe in or do diets! The goal here is to take in the most nutritious, natural, and best quality food & water available to you. I have divided this category into 2 sections.  
  

a) Real Food-
    I'm talking about real natural food, not processed or manufactured food, even those packages claiming to be healthy. Get some real high-quality, non-boxed foods into your regular meal routine, minimizing the unnatural junk food in your life. The confusion on what nutritional/diet advice to follow can be daunting. Right now, don't worry about if you should be Paleo, Vegan, Vegetarian, or Pescatarian. If it is a real, whole, natural food that was grown or raised outside of a factory, you've prepared it yourself, and you eat it in reasonable portions, then you're probably good. Stop counting calories and follow these simple regular-size plate rules, 1) make at least half your plate colorful and/or leafy vegetables-50-75%, 2) place a palm-sized portion (4-8 ounces) of a healthy protein on your plate-25-30%, 3) put a quarter plate of whole grains on your plate-0-10% (non-gluten or no grains for those with GI intolerance or autoimmune issues....more on that in later posts for those interested in taking it a step further), and 4) place a serving of fruit (max 2-3 servings/day) on your plate-10-20%. For snacks, a handful of nuts, apple slices or celery with almond butter, or even 1/2 - 1 oz. of dark chocolate works great! Also, fat is not a four-letter word, as long as it's a healthy fat, like coconut oil or avocados, not margarine or processed cheese. So don't be scared to reasonably include fat into each meal! Even though this is a Paleo link, which I admit I'm partial to, it still illustrates and describes the ideal authentic food plate, even recommending quinoa or wild rice for accepted grains with a serving of fruit.

b) Pure Water-

    Another tip in the authentic nutrition department is to just drink water. You'll save an awful lot of cash if your main drink is pure water. Plus your body is comprised of approximately 60% water, loosing more as we age, so you're really giving back to yourself when you drink water! Don't like the taste of plain water? Well infuse it with citrus fruits, cucumbers, or berries, just like recipes suggested on this fruit infused water blog. And please don't get the bottled vitamin waters...they aren't necessarily better than sodas. A rule of thumb is to drink at least half your weight in ounces per day. For example, if you weigh 160 lbs, shoot for 80 ounces per day. Add 8 ounces for every 15-30 minutes of exercise, and add another 8 ounces for every 25 lbs of weight loss desired. 

    

2. Be Active: Another dreaded word in the road to health is "Exercise". I've been in that mode of stressful exercise with the whole training schedules for marathons, workouts at the gym, and exercise videos & DVDs. Instead of the chronic cardio & over-training, what I want you to do is to be active in whatever you are doing. Natural walking is the best! Take your 15-minute morning and afternoon breaks at work and instead of smoking (and even if you don't smoke) take a walk at your natural pace for those15 minutes. At home after dinner, take another 15 minute walk with the dog, with a spouse, or by yourself. If you keep this easy active routine up, before you know it, you'll be picking up your natural walking pace! In addition to walking, center your daily routines around activity, such as doing calf raises while brushing your teeth. On weekends, focus on active play, such as hiking, or any of your favorite sports and/or activities. Mark Sisson gives a great overview and videos of essential movements and the importance of play on his site in this link. Basically get as much spontaneous activity into your day, stay active, and have fun being active! Once you feel you can fit in more activity, consider adding yoga, pilates, and/or tai chi, and 12-minute HIIT (High-Intensity Interval Training), which we'll discuss in future posts, so don't stress if you're not ready!

3. Be Awesome: There is so much advice on improving one's lifestyle quality, from brain fitness to relationship strengthening to mental well-being. With all the reading and research I've done on the subject, I found there is one single thing that you can do to improve all these facets of your life, and that is to get good, quality sleep! Most people really need at least 7-9 hours per night, whether they want to hear that or not, in order to function at full optimal capacity. If you have trouble with getting this amount, start pushing your bedtime back 1/2 hour each week until you build up to the suggested optimal time that works for you. For those of you who have trouble falling or staying asleep, sleep hygiene is important. This includes having a regular bedtime routine, such as a warm bath, turning off electronic devices, blackening the room using blackout shades as needed. If you are willing to try this, Sleep Well is a good app I use on my iPhone, that can get you into a routine of restful sleep. Relax and Sleep Well  has an app for both iPhone and Android Phones. If you are one that doesn't want to hear a soothing voice, try soothing background sounds you can create from TaoMix, which can lull you to dreamland on either device. All these are free apps you can upgrade, if desired. Use your ear buds if you don't want to disturb your partner. In order to improve quality of life, most everyone can benefit from more improved sleep. That's the secret for being your optimal, awesome self in everything you do. Once you are ready for more lifestyle improvements, consider adding meditation and journaling, which we'll get into during later posts.

Don't get discouraged! I'm still learning every day, and each day it becomes a little more ingrained into my being. It's not to say that I don't have my hard days and occasional struggles; it just means that I can see all aspects of my health and energy improve. So when those difficult times come my way, seeing and feeling myself moving towards my optimal self helps me to get up, brush myself off, and get back on track, remembering to: Just Be...Authentic, Active, & Awesome!

Join me June 1st for the 30-DJT (30-Day Joylife Training Journey) here, and tell your friends to come along also! Comment, message, or email me if you have any questions, if you just need support and encouragement, or if you want to just say hey! Tell me your thoughts and as always, find what gives you joy in your life.

                                                               <3 Cheryl Joy

It's a (Perfectly) Beautiful Day

It's Mother's Day 2014, and it was a beautiful day! This is my first post tonight for The Joy Life Club, and to be honest, I'm kind of nervous because I want it to be, well...perfect! I know this blog can be an expression of whatever I want it to be, but nevertheless, I fear not having things exactly how I envision it. Being an oldest child, I'm a Discouraged Perfectionist. I'm a classic case, as I found out in college from reading The Birth Order Book by Dr. Kevin Leman. There's A Lot Goin' On blog also discusses birth order as a first-born child.

Most of us stop ourselves from taking the next step, taking a chance, because we never even start. We impose unreasonable expectations upon ourselves, freezing us into inaction. I've been guilty of this so many times. I worry what people will think, I worry that I'll look stupid, I worry that I'll fail!

I. Am. Done. That's what I decided the beginning of this year. Not just a New Year's resolution, but a true action plan; being intentional in what I am doing and why. Not just setting goals, but training myself to just start and follow through. Not just doing what's in vogue, but finding what brings me joy. I am in the process of this, and here's how I got myself into gear in order to just start going!

1. I got over myself. Worrying about how I'm perceived by others is something that has haunted me for as long as I can remember. Sure I'm successful by general standards, but I would continually compare myself to others, thinking that I wasn't good enough. I finally feel released from this because I realized that no one else really cares about my insecurities and how I look to others, but me!

2. I had no expectations. In order to motivate myself, I would need something to achieve. Finishing high school, graduating from college, completing graduate school...check, check, check. I'm so goal-oriented that I always needed a race to complete in order to stay on my running schedule each week. With my right hip creaking, cracking, and painful at night, after a half-marathon in Napa Valley two years ago, I stopped running. In January, I decided to start walking during my fifteen minute morning and afternoon breaks at work...that's it!

3. I became self-centered. Being a wife, mother of three with a chocolate lab, and having a career on top of it, I am constantly on the go. When I didn't do for others, I would feel guilty. When I felt guilty, I would feel sad. When I did do for others, I would feel frustrated. When I felt frustrated, I got angry. Enough! I got help, stabilized myself, and looked inward. By becoming more centered, I am finding what I love to do, therefore finding my joy. This "self-centeredness" has allowed me to become more selfless since my "self" is fulfilled and I have the ability to be more mindful of others!

4. I stopped the seriousness. I am the first to be self-depreciating, beating everyone to the punch. But that is counterproductive because when you do that, you're basically saying that, "I'm dumb, I'm not good enough...but look, I can make fun of myself, so I'm okay with it..." Yeah...no. I was taking myself way too seriously that I would ruminate over my "mistake" over & over again. I started yoga in March, and despite hating it years ago because I didn't know all the poses, I just love it now! An article from MindBodyGreen, which I'm addicted to states, "I know that yoga is a lifelong practice and what matters most is the peaceful attitude of acceptance, forgiveness and joy. Yoga has taught me how to laugh at myself, especially in moments of epic failure. After all, it's only yoga."

And that's it! My first not-so-perfect blog post on this perfectly beautiful day! I hope this helped you think about how you handle challenges and consider ways to improve on not being so perfect. Join me on a 30-Day Joylife Training Journey here. Tell me your thoughts and as always, find what gives you joy in your life.

  <3 Cheryl Joy