2012 Challenges!!

I am so excited to officially have my first challenge group in place and ready to go to kick off the new year. I have a group of girls that are determined to make positive changes in their lives and I KNOW that 2012 will have great things in store for them. Some of these gals have secured their spots weeks ago and are ready to GO! I am proud to say that I have put a lot of work into enhancing my challenges to set my clients up for success. The formula is in place and all you have to do is FOLLOW it! The nice thing about these challenges is that following the formula is so much easier when you have the encouragement of a team and the accountability of a team and mentor. My goal is that with all of the pieces of the formula already built into these challenges, each challenger WILL be successful. I have created a website that I would love for you to check out. I worked really hard on this! I am by no means a computer whiz, so I was very pleased with the end product. I wanted to create a site that better illustrates all that my challenges entail. I hope you enjoy!

http://www.wix.com/jessicasproul/challenge

MAKE 2012 YOURS! DON'T LET ANOTHER YEAR PASS WITHOUT MAKING A TRUE EFFORT TO BE THE BEST THAT YOU CAN BE!

The "Dirty Dozen"

I was talking to a co-worker a couple of weeks ago that is very knowlegeable about nutrition and health. The topic of conversation was the overwhelmingly high cost of groceries and whether or not it is worth it to purchase organic fruits and vegetables. She told me about the "dirty dozen," and that if you are going to buy organic, you should focus on those items. I had never heard of this term before. I was aware of the fact that some fruits and vegetables are more suseptable to pesticides. So, I decided to do some research, and this is what I found!

According to the Gracious Pantry, you should save your money and focus on purchasing the following fruits and vegetables that contain the highest amount of pesticides.

~Peaches
~Apples
~Bell Pepper
~Celery
~Nectarines
~Strawberries
~Cherries
~Pears
~Grapes
~Spinach
~Lettuce
~Potatoes

Challenges!!

I am so proud of my current challenge teams! These girls have been working hard every day to make positive choices. I am a firm believer that surrounding yourself with people that have similar goals helps keep your mind focused. It has helped me tremendously to have groups that I am accoutable to. I like keeping the groups small (5 people) so that nobody falls through the cracks. The following is a list of Beachbody Challenges that I will be running December through January. These teams are going to fill up fast due to New Year's resolutions! Message me to reserve your spot!

December

Are you MOTIVATED to have more energy, lose weight, and get healthy? Do you feel like you just don't know where to start? Shakeology just may be the boost that you need to start making positive changes in your life. Do you know someone else that desires the same? Why not TEAM UP with your spouse, sibling, friend, coworker, or even neighbor to a 14-day Shakeology Challenge between just the TWO of YOU! Maybe this is just the motivation you EACH need to JUMP START and FEEL GREAT together! Find your partner, split the bag, split the cost, and commit to REPLACING one meal day with Shakeology for the next two weeks...TOGETHER! Message me for details!

JANUARY SUMMER SLIM DOWN

I will be starting 3 different challenges beginning in January! Message me today to reserve your spot in any of the following challenges.

Insanity   

   

TurboFire

P90X2

Exclusive Black Friday Deal!

Thanksgiving is sadly over and our waistline is no doubt a little tighter but that doesn't mean that you can throw all your hard work out the door and go back to your old ways.  Maybe you haven't even begun your exercise program but you desperately need some help and motivation. This is the perfect place for you to start. I work intensely with all of my customers to push forward toward attaining health and fitness goals through intense online support and feedback. I am hoping that this deal will give you the motivation that you need to get started! 

To purchase your pack, visit my website at http://www.beachbodycoach.com/getfitwithjess1

Click on the Beachbody Challenge icon at the bottom right side of the screen and follow the instructions! Let's do this!

Power of Positive

When you begin to take your first steps toward achieving your health and fitness goals, you often come across people that are not supportive, pessimistic about your goals, or who simply try to derail your progress. Often times these people are the people closest to you. Husbands, friends, close family members, or co-workers. It is extremely important to be able to identify these people. These will be the people that comment on what your eating constantly, encourage you to do other things besides working out, and those people that taunt you with food on a continual basis. Once you have identified these people, you can decide whether or not they are worth keeping in your life. If you choose, or must keep them in your life, you can try a variety of strategies to put an end to their behavior.

1.)     Talk to them! Let them know how it makes you feel when they..........
2.)     Respond to negatives with a positive.
3.)     Let them know how good you feel when you workout and how much you enjoy it.
4.)     Try not to complain about working out or eating healthy in front of them.
5.)     If all else fails, ignore the negative!

It is extremely powerful to begin to surround yourself with positive people that have similar goals. Most of us have at least one person in our lives that are committed to eating better, working out, or simply support us in all aspects of our lives. I am extremely blessed to have so many positive influences in my life right now. I have friends that are committed to living healthier, I have my training team, and my wonderful new Beachbody support team. My challenge teams are also a great support for me. It is so powerful to know that I am a model for my team members and that I need to set a positive example. It is these influences that help keep me going and continually remind me that health and fitness is more important than enjoying ice cream every night!

However, there was a point in my life when I would not know where to find support. I am sure that there are many of you out there that simply don't know where to start in finding people with similar goals to associate with. Luckily, one of your best resources is right in front of you! The Internet is a great resource! Find a group or a person to keep you accountable and support you in every aspect of your journey!

Here is an awesome article on  support groups. Check it out! Until next time :)

http://www.livestrong.com/article/391132-free-weight-loss-support-groups/

Meal Planning

I realized after spending over $350 at the grocery store last week that I need to do a better job of planning meals for my family and actually following through with cooking what I purchase. I am so bad at buying ingredients for certain meals and then letting them sit in the fridge. I sat down yesterday with my calendar and wrote down all my daughter's activities for the week and planned dinners accordingly. I also purchased the Beachbody club membership and was completely thrilled to find that it will plan all of your meals for you! These meals are family friendly and look really yummy! I only used it for some dinner ideas because I have my meal plan from my trainer that I want to try to follow during the day. Here are some examples of what I am planning to cook for dinner this week.

Monday
Chicken fajitas

Tuesday
Turkey spaghetti (wheat noodles)

Wednesday
Pulled pork sandwiches

Thursday
Turkey burgers

Friday
Basil chicken



Basil Chicken

Prep Time: 10 minutes
Total Time: 35 minutes
Cook Time: 25 minutes

Ingredients

• 2 tablespoons basil, fresh, chopped
• 1 fluid ounce chicken broth, fat-free, low-sodium
• 1 1/2 teaspoons garlic, chopped
• 2 teaspoons olive oil, extra virgin
• 1/8 teaspoon thyme, ground
• 1/8 teaspoon black pepper
• 1/8 teaspoon salt
• 6 1/2 ounces chicken breast, boneless/skinless, raw

Preparation

• Preheat oven to 425°F.
• Spray a shallow baking dish with non-stick cooking spray.
• In a food processor or blender, combine the basil leaves, broth, garlic, olive oil, thyme, pepper and salt, and process until pureed.
• Place the chicken in the baking dish and rub both sides with 1/2 of the basil mixture; set aside.
• Bake for 20 to 25 minutes, or until chicken is no longer pink inside.

Three Bean Salad

Prep Time: 10 minutes
Total Time: 10 minutes
Cook Time: 0 minutes

Ingredients

• 1/4 cup green beans, cooked
• 1/4 cup yellow beans, cooked
• 2 tablespoons kidney beans, canned, reduced sodium
• 2 tablespoons vinegar, cider
• 1/8 teaspoon black pepper 

Preparation

• Toss beans with vinegar and fresh cracked pepper. Refrigerate until ready to serve.

Quick & Easy Couscous

Prep Time: 5 minutes or less
Total Time: 10 minutes
Cook Time: 5 minutes or less

Ingredients

• 2/3 cup couscous, cooked
• 3/4 teaspoon extra virgin olive oil
• 1/2 teaspoon parsley, fresh, chopped 

Preparation

• Prepare couscous per package directions, Portion out 2/3 cup.
• Drizzle with olive oil and parsley.

Blueberries

Prep Time: 5 minutes or less
Total Time: 5 minutes or less
Cook Time: 0 minutes

Ingredients

• 1 cup blueberries
• 2 tablespoons fat-free whipped topping, frozen

Preparation

• Top blueberries with whipped topping and enjoy for dessert.

Recipes from Team Beachbody Club Membership Meal Planner

YES! I WANT TO HAVE ACCESS TO PERSONALIZED MEAL PLANNING!

Clean eating during the Holidays

This is the time of year that I REALLY start to struggle with staying on track with my eating. Everywhere I turn there are cookies, candies, chocolate, and yummy drinks! It is hard to not give in and indulge on a daily basis. You don't think about the amount of calories that you could be consuming in one dessert or yummy drink. I went to a coffee shop yesterday and one of the girls that I was with was asking about the calories in some of their specialty coffees. She asked about a frap and the lady told her that there were over 700 calories in that drink! Yikes! That was a total eye opener for me. It is possible to obtain almost half of your needed daily caloric intake with one drink. I was good and ordered black coffee. I really want to focus on finding clean recipes that people can enjoy during the holidays without packing on the pounds.

Here are some yummy, clean dessert recipes that I found today.

INGREDIENTS:

• 4 large plums, pitted and sliced
• Juice 1/2 lemon
• 1/2 tsp pure vanilla extract
• 2 tsp raw honey
• 1/2 cup spelt flour, divided
• 1/2 cup old-fashioned rolled oats
• 3 tbsp organic evaporated cane juice
• 2 tbsp olive oil buttery spread
• 1/2 tsp ground cinnamon
• 6 tsp nonfat plain Greek yogurt, optional

INSTRUCTIONS:

1. Preheat oven to 375°F. Place plums in an 8 x 8-inch baking dish. Drizzle with lemon juice, vanilla, honey and 1 tbsp flour; toss to coat.
2. In a medium bowl, combine remaining flour, oats, cane juice, buttery spread and cinnamon; blend with a pastry blender or 2 butter knives until crumbly. Spread mixture evenly over plums. Bake on middle rack in oven until golden on top, about 20 to 25 minutes.
3. Remove from oven and let cool slightly. Divide evenly among 6 serving dishes. Top each with 1 tsp yogurt, if desired.

Nutrients per 3-oz serving: Calories: 156, Total Fat: 5 g, Sat. Fat: 1 g, Carbs: 25 g, Fiber: 2 g, Sugars: 12 g, Protein: 3 g, Sodium: 41 mg, Cholesterol: 0 mg

 

From Clean Eating

 

 

 

Serves: 16
Makes: 16
Hands-on time:
Total time:

INGREDIENTS:

• Olive oil cooking spray
• 1 1/4 cups quick-cook old-fashioned oats
• 1/2 cup whole-wheat pastry flour
• 2 tsp flaxseed meal
• 1 tsp cinnamon, ground
• 1/2 tsp baking powder
• 1/4 tsp sea salt
• 1/2 cup agave nectar
• 1 large egg white
• 2 tsp unsalted almond butter
• 1 tsp pure vanilla extract
• 1/4 cup dark bittersweet chocolate chips (about 40 grams)

INSTRUCTIONS:

1. Preheat oven to 350°F and lightly spray 2 baking sheets with cooking spray.
2. In a large mixing bowl, combine oats, flour, flaxseed meal, cinnamon, baking powder and salt.
3. In a small mixing bowl, whisk together agave, egg white, almond butter and vanilla.
4. Add egg mixture to dry ingredients all at once and combine. Stir in chocolate chips.
5. Divide batter equally into 16 mounds (about 1 rounded tbsp in size) and arrange evenly spaced on prepared baking sheets. Using the back of a slightly dampened spoon, flatten each mound into 2 1/2-inch circles. Bake 9 to 10 minutes, until golden. Cool on sheets for an additional 10 minutes before transferring to racks to cool completely. Stored in an airtight container, cookies will keep fresh for 2 to 3 days.

Nutrients per 2 cookies: Calories: 170, Total Fat: 3.5 g, Sat. Fat: 1 g, Carbs: 35 g, Fiber: 3 g, Sugars: 18 g, Protein: 3 g, Sodium: 75 mg, Cholesterol: 0 mg

From Clean Eating

 

Eating Clean

Tomorrow is November 1st! I am challenging myself to eat clean for the entire month with one cheat meal each week.

What does it mean to eat clean?

Clean Eating

• Food consumed in its most natural state, or close to it.
• Which means nothing processed.
• Fruits and veggies.
• Nuts, legumes, natural nut butters, nut oils. (no additives)
• Whole grains.
• Lean proteins. (chicken, ground turkey, fish, lean beef).
• General rule of thumb for clean eating: If your great, great grandparents didn't eat it, you shouldn't either!

What are you options?

Complex Carbs

Steel Cut Oats

Sweet Potatoes (Yams)

Black Beans

Kidney Beans

Lentils

Ezekiel Bread

Ezekiel brand pasta

Wild rice

Brown rice

Wehani rice

Whole wheat pita

Corn tortillas

Ezekiel wheat tortillas

Whole wheat orzo & couscous

Quinoa

Quinoa flour

Wheat berries

Wheat germ

Flax seed &flax oil

Cracked wheat

Rye flakes

Vegetables

Leafy lettuce

Broccoli

Asparagus

String beans

Spinach

Bell peppers

Brussels sprouts

Cauliflower

Leafy lettuce

Broccoli

Asparagus

String beans

Spinach

Bell peppers

Brussels sprouts

Cauliflower

Celery

Mushrooms (Shiitake)

Pickles

Cabbage

Sprouts

Cucumber

Green and Red pepper

Onions (green, red, yellow)

Garlic

Tomatoes

Zucchini

Squash

Spaghetti Squash

Pumpkin (fresh & canned)

Sundried tomatoes (dried)

Okra

Parnsips

Cilantro

Chives

Kale

Dried Split Peas

Corn

Edammame (frozen)

Canned chickpeas

Miso

Leeks

Fruits

Blueberries

Raspberries

Lime & lemon juice

Apples

Grapes

Clementines

Watermelon

pineapple

Healthy Fats

Natural-style Peanut butter (unsalted)

Avocados

Lemon-scented olive-oil

Olive-oil cooking spray

Pine nuts

Almonds

Walnuts

Tahini paste

Silken tofu

Firm tofu

Proteins

Boneless, skinless chicken breast

Tuna

White meat chicken (water packed)

Salmon

Shrimp

Extra lean ground round

Buffalo steak (lean)

Filet

Flank Steak (leanest)

Extra lean ground turkey

Turkey cutlets

Bison meat

Turkey jerky

Dairy & Eggs

Fat-free cottage cheese

Eggs and/or Egg white Substitute

Non-fat, plain yogurt

Greek yogurt

Fat-free String Cheese

Almond Milk

Jarlsberg Lite Swiss Cheese

Condiments

Reduced-sodium soy sauce

Reduced-sodium teriyaki sauce (no corn syrup)

Balsamic Vinegar

Balsamic vinaigrette

Salsa

Sucanat or Splenda

Sugar Free Jelly

Chili Paste

Tomato Paste (low sugar)

Stewed tomatoes (low sodium)

Mustard (yellow or Dijon)

Vanilla extract

Almond extract

Low-sodium, fat-free chicken broth

Low-sodium, fat-free vegetable broth

Reduced-sodium tomato sauce & tomatoes

Worcestershire

Olive-oil cooking spray

Sugar-free applesauce

Herbs & Spices

Chili powder

Mrs. Dash

McCormicks

Cinnamon

Allspice

Basil

Bay Leaf

Onion Powder

Garlic Powder

Dill

Chicken bouillion

Ginger

Sage

Rosemary

Paprika

Thyme

Oregano

Curry Powder

Red Pepper

Dry Mustard

Cumin

Saffron

Nutmeg

Living Fit

These last two months have been a true eye opener for me. After my competition in August, I totally went off track with my eating. I stopped going to the gym, and totally lost focus. On October 1st, I started a Beachbody Challenge team. I have been working with a group of girls that are committed to making positive changes in their lives when it comes to health and fitness. This has been such a rewarding endeavor! It is so rewarding to see other people make positive changes in their lives and to know that I may have played a small role in getting them started as they work toward achieving goals and dreams that at one time felt unrealistic to reach. Through this process, I realize now more than every that I truly want to live a healthy and fit lifestyle. I don't want to teeter back and forth between competition ready and being a couch potato! I want to be the best that I can be! The following are goals that I am setting for the month of November.

1.)  Focus on time management.

2.)  Eat clean every day with no exceptions.

3.)  Workout at least once a day.

4.)  Push myself during my workouts.

5.)  Pay it forward by helping others be the best that they can be!