Fitness, Health, Success, Uncategorized

CONSISTENCY is Key to YOUR Sucess!

You'll never change your life until youIf you have followed me for a while now, one thing that you should know is that I’m honest about my personal health journey. If you are new to this page…I want you to know, if nothing else….that I’m honest, real and know for a fact there are many of you out there just like me.

You get excited, make goals, a new routine and follow it with the best intentions…but then something happens. Life happens…negative thoughts happen….for some reason you stop reaching for those goals. Am I right? Maybe it’s the people we surround ourselves. Maybe it’s our inner self telling us we aren’t suppose to reach that goal. Whatever is is…it torments us and before we know it, we are back to our old ways and feeling guilty and ashamed.

Well, you aren’t alone! I started Insanity Max 30 January 1 and I LOVE the program!! But for some reason have only done a limited amount of this program. I have big goals in 2015, one being to lose 100 lbs this year. I started this year strong but I’m just like you…life happened. Relationships have crumbled, I have been sick a lot the end of 2014/beginning of 2015, my life has become more busy and hectic…the list goes on. I also know that these are nothing but EXCUSES!! You see, if my health was really a priority it wouldn’t matter what popped into my day…I would get my workouts in and be on point with my nutrition.

This morning I really looked at myself and it dawned on me that the reason I’m sick so much is that I don’t treat my body like I should. We get one try at this life, with this body and if we aren’t good to it…it will shut down and our time will be done. That’s the truth…so…I’m making a promise not to you…but to MYSELF that I will do better. I will get my Insanity Max 30 workouts in, I will start using my portion containers to really focus on my nutrition and I will start treating my body with respect.

It will take more than one day, more than one week…It will take CONSISTENCY and I need to remind myself of this every day. I may not see results immiediately BUT if I’m consistent…I will see them.

My question for you is this. Will you join me? Will you make a little change in your daily routine that will help you get one step closer to meeting your goals? Will you do this consistently and when you are ready to give up…will you remember this post and your ‘why’ for wanting to become healthy and push on? The choice is yours and yours only….

-Jennifer

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Health, Uncategorized

Get Better Sleep…

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This week I have been staying up until 10:30 and believe it or not, that’s WAY past my bedtime. I have noticed that my body is being stressed due to not getting enough sleep. I have brain fog, can’t concentrate, I find myself ‘grazing’ throughout the day and drinking extra coffee just to make it through my to-do’s for that day.

I thought that I would share some tips since apparently I need them for myself 🙂

Start by making sleep a priority by going to bed the same time every night and waking up the same time every morning. This allows your body to set its own internal clock which reduces additional stress on your body.

Shut of the computer, video games, tablet and TV at least an hour before going to bed. Electronics keep your mind from shutting down so replace these activities with reflecting on your day or reading a book.

Eat a balanced diet. Eating too few calories can cause fatigue but so can eating the wrong things. You want to fuel your body that keeps your sugar levels low to moderate and not cause spikes.

Eat BREAKFAST….this is by far the most important meal of the day. Be sure to add some protein to help your mind become alert …. Shakeology is a perfect option for breakfast.

Get at least 30 minutes of physical activity each day. Not only is this good for your body and mind but being active throughout the day will allow you to get RESTFUL sleep.

How do you manage your tiredness? Also don’t forget to post a sweaty workout pic to be entered into the drawing for a FREE workout program!

Have a great day everyone 🙂

Fitness, group fitness, Health, Health and Fitness, Success, Uncategorized, weight loss group

Support+Accountability+Motivation=Success

Untitled design (4)I seriously cannot believe that 2014 is over. I mean, in a blink of an eye it was over! Not sure if that’s due to having three active kids or the fact that I’m getting older but whatever it is, 2015 is here and it’s time to get re-focused.

With it being a new month and new year, I felt it was appropriate to start new goals and I’m making them BIG! I decided to go hard on my fitness goals this year and really listen to my body. I have started Insanity Max: 30 along with entering into the Run The Edge Challenge where I will be running 2,015 miles in 2015…CRAZY!! I have also been brainstorming on how to help the existing and new clients of mine as well as on my team. I’m really excited because I will be launching a NEW, FRESH online accountability group where I will be posting new Mindset tips, Fitness tips, Nutrition tips, Recipes and so much more!!

The new group officially starts Monday, January 19th and I’m inviting YOU to be part of it!!

I have to be honest, I’m overwhelmed with the amount of interest in this group that I have received on Facebook already. Having said that, I also know that as the month goes on and February is upon us, these same people ‘may’ lose focus and the site of their goals. I get it because it has happened to me so many times! Year after year, I make ‘resolutions’ and then I lose focus, become too busy, too tired, too consumed with taking care of others that I let my goals go by the waste side. Many of us are chronic dieters, meaning we go on and come off of them before they can even start. We also don’t know where to start. There are so many options! Should you join a gym and then try to figure out which machines to workout on but lets face it…first you have to know how these machines work. Should you do an at home fitness program and if so, which one? Here’s the thing…we are BUSY! Our time is precious and so is our money so here’s my goal. My goal is to help myself as well as you to STAY FOCUSED, STAY COMMITTED, and STAY ENGAGED with these goals that we have set.

How do we do this?? First by talking through what your exact goals are. Why are you looking to lose weight, gain muscle, become healthier? Once we know your goals we can then look at your schedule. What does a typical day look like for you? What does your current nutrition plan look like? This helps us know for sure how much time you have to set aside for working out and if you are struggling more in a particular area such as fitness alone, nutrition alone, both or even time management. Last, we decide on a program that suits YOU…no one else. These are your goals, your passion and you need to do the program that will give you the results you are looking for. With the proper workout program, nutrition plan, support/accountability and motivation I guarantee you will reach those goals you have! There is no doubt in my mind that with this formula you and I will make 2015 the best year ever.

So here’s the deal! I’m starting a 60 day fitness support and accountability group online through a Facebook PRIVATE group.

The requirements are:

Make me your coach by going to my site and completeing the free profile which makes me your COACH!

Contact me by completing the application so that I know you are interested in joining this group

Together, we will decide what fitness program will meet your needs. You are required to do a Beachbody Fitness Program (I will help you choose the correct one)

Replace 1 meal a day with Shakeology for the very best of results. My goal is to teach you how to prepare your other meals so that you can achieve the results you are looking for. At the end of the 60 days you can decide if you want to stay on Shakeology or not!

Check in daily in our PRIVATE Facebook group to join in the discussions and be accountable

That’s it!! You get to workout in the comfort of your own home, in the amount of time you alloted, with a program that you decided on combined with a proven nutrition plan and not to mention the accountability and support from others. Plus you get LIFETIME Coaching from me and LIFETIME access to all future groups…pretty cool right?!

So….I’m hitting 2015 hard and making sure that I reach my goals I have set for myself. Will you?

 

 

family, Health, Recipe, Success, Uncategorized, weight loss group

Crock-Pot Recipe: Chicken Soup!

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This time of year I always love to bring out the crock-pot and make delicious meals that are healthy yet filling. The best thing when using a crock-pot is that it frees up your time and you can spend more time with the family, read more, workout more….ANYTHING! This is family approved and my kids especially love it…Hope you enjoy!

What you will need:

3 cups celery, chopped
3 cups carrots, chopped
1 medium onion, chopped
8 cups of low sodium chicken broth
2 pound of chicken breast (should be about 4 breasts)
3 bay leaves
2 palms full of dried parsley (about 2 tbsp.)
1 bag of noodles
Salt/Pepper to taste

Directions:

Put everything in crock pot and let cook for 8 hours. Will be done in 6 hours but 8 hours will allow chicken to be more tender. Thirty minutes prior to serving remove all chicken breast, shred with 2 forks then place back into crock-pot.

Bring a large pot of water to a boil over high heat. Add pinch of salt to boiling water, pour in noodles and cook for about 7-8 minutes. Drain noodles and set aside.

To serve: Put chicken mixture in bowl FIRST then add noodles…if you do it the other way around the noodles will soak up too much of the liquid and you will run out!

When storing DO NOT combine noodles and broth, you will end up with no broth.

I would love to hear how this turned out for you and if your family was pleased. Please leave me a comment and share your experience.

Stay Warm!

Nutrition Info for soup only: (use nutrition info for noodles on package)
Serves 6
Calories: 167
Fat: 1
Carbs: 17
Protein: 22
Fiber: 4

Fitness, group fitness, Health, Health and Fitness, Success, Uncategorized, weight loss group

My New Love Makes Me Sweat….

It’s true….I have a new love and boy, does he make me sweat! Who is this new man? None other than Shaun T! For those of you who do not know him, he is a pretty big deal in the fitness and dancing world. He created fitness programs such as Insanity, Hop Hop Abs, Focus T25 and now….Insanity Max: 30.

Now hear me out. I’m sure you are thinking, ‘Insanity?! There is NO WAY that I can do that program!’…but trust me when I tell you that this program is for ANYONE! Got five to a hundred pounds to lose? Are you a person that needs to see results NOW? When you diet do you become bitchy and you end up binging and then gaining it all back and then some? Then yup…this program is for you. I have made one of my 2015 goals to lose 100 pounds and this program is going to help me get there.

Here’s what I love about it. Workouts are only thirty minutes a day….thiry minutes! Everyone can definitely find thirty minutes to show up to this workout. The second thing that I love is that it comes with a complete meal guide. I’m not talking about fancy recipes that cost a fortune or something that you never heard of. I’m talking about REAL FOOD, that people who live on budgets (this is me!) can totally stick to. You also get a dine out meal plan for those times that you are on the go and may need to eat out but not quit sure what to get. The third thing that I love is the Shaun T encourages you to MAX OUT during this program. What does MAX OUT mean? It means that you are pushing as hard as you can for as long as you can from the time you begin. That first moment when you need to take a break, this is your MAX OUT time. You write this time on your workout calendar and the next time you do this workout you try to beat it. You beat it by lasting longer by still pushing has hard as you can NOT slacking. You are only in compeition with yourself…no one else…LOVE THIS! The next thing I love is that when you put this program on the modified option, the screen splits into two sections. The left side showing the normal workouts and the right side showing the modifier the ENTIRE TIME. By following the modifyer you are not slacking in your workouts….they are still intense, just not intense on your joints. The last thing that I absolutely love and this is probably my all time favorite is you see people taking breaks. Normally in a fitness program DVD, you see people do the program from beginning to end with no stops unless there is a scheduled one. In Insanity Max: 30 you see people taking a 10 sec break during a plank or pushups or jumps…you get my drift. It’s awesome to know that you are not alone and that others need a 10 second break. You take your break then come right back into the workouts when you can…it’s AWESOME!

I am personally inviting you to my next Fitness Success Group that will be beginning on January 5, 2015. This is a great way to start the New Year, be accountable and start or continue your health/fitness journey. In this group we will check in daily, workout at home and use this group as a way to push ourselves and SUCCEED! If you are interested in joining me, please complete the below form and I’ll be in touch so that we can chat.

Health, Uncategorized, weight loss group

The Dairy Bloat

dairy-freeEver have that bloated feeling followed by a rumbling tummy then gas? OMG, I know…I’m with you, it’s AWFUL and PAINFUL. Take a look at your diet and try to determine if there is a trend. Does this feeling occur after consuming foods with dairy? If so, you may be sensitive and may want to eliminate it.

Being sensitive to dairy is either from the lactose or to the actual milk proteins. Symptoms of being lactose intolerant would include belly aches, bloating, gas or diarrhea shortly after consuming the milk product. If it’s the milk protein causing the symptoms then you would have a milk allergy which is an immune disorder. If a milk allergy is present the symptoms may include belly ache, skin rash, breathing problems and may even be life threatening.

So how do you know which one it is? It is best to schedule an appointment with an allergists what can do blood testing and even a skin test to determine if this is a sensitivity or a true allergy. If a sensitivity is found, it is wise to do an elimination diet. In my personal experience I removed all dairy products for 60 days and then added one item in at a time. What I found what if the item had traces of it I didn’t notice the symptoms as much but on the other hand if I had a piece of cheese or ice cream…WATCH OUT! I would get a belly ache, head ache, gas and these symptoms would usually last until the next day if not longer. For me, it’s easier and healthier just to leave it out.

If you feel that you have several of these symptoms and after keeping a food journal notice a trend then definitely have your doctor test you. That kind of pain doesn’t have to occur, it’s totally preventable 🙂

Please feel free to share your personal experience with me regarding this subject. Until next time,Be Strong. Be Real. Be You.

-Jennifer