Pre-Workout Nutrition

It is extremely important to incorporate a pre-workout meal before doing any type of strength training. Here's why: Your pre-workout meal will provide your body with what is needed to ensure the best performance possible. A nice, balanced meal one to two hours before your strength training routine will help you keep your energy levels up throughout your workout and reduce the breakdown of muscle protein. In past years, I did not understand the important role that nutrition plays in achieving desirable results. I would workout on an empty stomach, go all day without eating, and eat huge, unhealthy dinners. I remember thinking at one point. "I've been working out for a year and don't see any changes in my body!" If you are going to take the time to start a workout routine, make sure that you work on getting your nutrition in check. It will equate to at least 80% of your progress. Here are a few meals that I eat before my workouts:

 


1.) 4 Egg whites and 1/2 Cup Oatmeal

 2.) Shakeology and a scoop of protein

 3.) 4 0z. Chicken breast and 3 oz. sweet potato

 4.) Quest bar if I'm in a hurry!

Jess
www.jessicasproul.com

14 Days to Christmas

SHAKEOLOGY SHAKE OFF

December is one of the worst months of the year for WEIGHT GAIN. Christmas parties, family gatherings, shopping, and the fact that there are cookies and candy everywhere make it difficult to stay on track with nutrition and fitness.

So, this holiday I want to help keep you on track for at least 1 meal of the day, I want to GIVE you the GIFT of energy to keep up with the demands of your busy life and help you fuel your body with good food! There will be NO WORKOUT program involved.

14 days, minimal commitment, but maximum benefits! Check it out! Space is limited to 10 people, so make sure to ask me questions and reserve your spot today by sending an e-mail to jessicasproul@hotmail.com


 

 

Preventing Childhood Obesity

It's about 7:00 a.m. on a Thursday morning. My little boy, Nick, wakes up and heads to the pantry. We happen to have chips in our pantry for the first time in months. He immediately grabs a bag of chips. I tell him that he is not going to have chips for breakfast. He immediately starts crying and stomping his feet. He then goes to the fridge and starts asking for soda! What is wrong with this picture? I usually feel good about the choices that I provide my family. However, today, I am feeling really bad that I gave into my hubby and allowed chips to come into this house!

I realize that Nick's urges for junk food and sweets are no different than many of our urges as adults. He may behave differently to get what he thinks are his needs met. One of the most powerful things that we can do on our journey is eliminate junk food and unhealthy carbs from our shopping list. Those foods are not necessary. Food industries have conditioned us to believe that we need those foods. In fact, some researchers believe that many foods may be truly addictive. Therefore, they are conducting various studies to examine this further. Why would these companies want us to become addicted to food? That's a simple question? Your addiction is ensuring that that their pocket books are lined!

National publicity about childhood obesity and obesity related illnesses is skyrocketing. It is more evident now than ever, that if we don't make a change, we will undoubtedly suffer severe consequences. According the the Center for Disease Control, childhood obesity now affects 17% or 12.5 million children in the United States. This number has tripled in the last 10 years. In fact, it has been said that this is the first generation of children that is not predicted to out live their parents. Dr. David Ludwig, MD and Director of the OWL Child Obesity Clinic, has referred to the phenomenon of the childhood obesity epidemic as a tsunami. Ludwig states that it will take "a period of time for that increased prevalence to translate into serious complications like type 2 diabetes, fatty liver, high blood pressure, and cholesterol." This means that we may not see the consequences immediately. However, as these children progress into adulthood, they are facing disease and life threatening complications as young adults rather than later in life.

As parents, it is our job to commit to creating a healthy lifestyle for our children. This entails teaching them how to make healthy choices, controlling what they eat within our homes, being models, and making physical activity and exercise a priority in our lives. This feels like a huge responsibility, doesn't it? Well, it is! We, as parents, MUST choose to take a stand and make change happen in our homes, in our communities, and in our nation. Here are two excellent resources that can make this lifestyle change a little less overwhelming. -Rachael Ray has created a non-profit organization called Yum-O to empower parents to make healthier choices for their children and families. Here is a yummy recipe from her website that is a healthy alternative to cheeseburgers.
http://www.yum-o.org/

Buffalo Turkey Sliders INGREDIENTS: •1 tablespoon extra virgin olive oil (EVOO), plus some for drizzling •2 ribs celery, very finely chopped •1 carrot, peeled and grated or very finely chopped •1 small onion, grated or very finely chopped •2 cloves garlic, grated or chopped •Salt and pepper •2 pounds ground turkey breast •1 rounded tablespoon Old Bay seasoning •1/4 cup hot sauce, such as Frank’s Red Hot brand •1 cup reduced fat sour cream •1/3 pound blue cheese, crumbled •A splash of milk or cream •Chopped lettuce or spicy watercress, for topping •4 tablespoons chives, chopped, for garnish •12 whole wheat slider-size buns or sliced brioche dinner rolls •Carrot and celery sticks, for garnish DIRECTIONS: 1.Heat the EVOO in a small skillet over medium-high heat. Add the celery, carrot, onion, garlic, salt and pepper and cook to tender-crisp, 7-8 minutes. Let cool. 2.Place the cooled vegetables and meat in a bowl. Season with Old Bay, hot sauce, salt and pepper. Mix and form twelve patties and drizzle each with EVOO. 3.Heat a cast iron griddle or other griddle or grill pan. 4.Combine the sour cream, blue cheese and a splash of milk or cream in a small bowl. 5.Add the burgers to the hot pan and cook for 4 minutes on each side. Pile the burgers on the buns with the lettuce or cress, a dollop of blue cheese topping and garnish with chives. Serve with carrot and celery sticks alongside.

Choosy Kids is a company that focuses on providing music, activities, and resources that promote movement and healthy choices. The music is fun and extremely engaging for young children. www.choosykids.com

I hope this article was alarming enough for you to realize that it is time. It is time to be strong and take a stand against childhood obesity. It starts with small changes that over time will amount to massive, positive change for our children and families. The resources noted, show that cleaning up your diet and incorporating physical activity into your daily routine can be fun for the whole family. COMMENT below with your thoughts and how you will commit to promoting health and fitness within your home. Post your e-mail address if you are interested in receiving more tips on health and fitness. Together, we can end childhood obesity in this country. One home at a time. Let's start with ours!

<3 Jess

www.jessicasproul.com

Black Friday BLOWOUT!!

Whoo hoo!! It's finally here! The SALE of the year for Team Beachbody. I will be running an exclusive challenge group starting on December 3rd for anyone that purchases one of these exclusive offers. I'm especially excited about TurboFire being on sale for all of you ladies that have been waiting to try it. Don't miss out on this opportunity to get back on track and slim your waistline
before Christmas!!!!

CLICK HERE TO PURCHASE ANY OF THE ABOVE MENTIONED PRODUCTS BETWEEN Nov. 23rd at 9 AM PST thru Nov. 26th at 9 AM PST  



Jessica Sproul
www.jessicasproul.com

Healthy Holiday Desserts

The holiday season is upon us! With that comes the desire to splurge on sweets and baked goods. However, keep in mind that there are many alternatives out there that can taste great and NOT contribute to yucky holiday weight gain. I will be posting recipes over the next month to help you stay on track with your weight loss goals and still enjoy yummy foods with your family.

 

I am starting various challenge/support groups on November 26th! Reserve your spot NOW by commenting below :)

 

Here is a super easy recipe that I found on one of my favorite websites. http://www.thegraciouspantry.com/

 

Clean Eating Pumpkin Spice Baked Apples ( Makes 1 serving )

 

Ingredients

 

1 apple

1 tbsp. honey or maple syrup

1/2 tsp. pumpkin spice

Dried cranberries – fruit juice sweetened

Walnuts

Directions:

 

Step 1 – Choose a nice, fresh, delicious apple.

 

Step 2 – Remove the core, and place apple in a baking dish.

 

Step 3 – Fill the core with fruit juice sweetened cranberries.

 

Step 4 – Pour honey down the center, over the cranberries.

 

Step 5 – Sprinkle 1/2 tsp. Pumpkin Spice over your apple.

 

Step 6 – Place your apple in the oven, and bake at 350 F. until you can easily puncture it with a knife. It should be quite soft. This will take about 20 minutes. Remove from oven, and allow to cool.

 

Step 7 – Cut open and top with a small handful of walnuts.

 

Nutritional Content 1 serving – 1 baked apple Calories: 419 Total Fat: 20 gm Saturated Fats: 1 gm Trans Fats: 0 gm Cholesterol: 0 gm Sodium: 8 mg Carbohydrates: 63 gm Dietary fiber: 9 gm Sugars: 43 gm Protein: 8 gm Estimated Glycemic Load: 27

 

Jessica Sproul

www.jessicasproul.com

 

Beachbody Programs

The key to your success as you start and progress through your fitness journey will be finding your SOULMATE workout. Chalene Johnson, one of Beachbody's amazing trainers, describes in her PUSH book how to identify your soul mate workout. My FREE-E-GUIDE that I'm creating, will walk you through this process and give you an idea of where to start with your journey. Here are my personal favs when it comes to Beachbody Home Workout programs.

 

 

Les Mills Pump

Have you ever heard of the Body Pump class that offered in gyms across the country? Well guess what? You can do Les Mills Pump right in the comfort of your own home!! I just started this workout program and I absolutely LOVE it! It came with everything that I need to get a kick butt workout right in front of the TV. The program came in a huge box that I could barely lift off of my doorstep and carry downstairs. The box included a barbell with 4 weights. Two 5 lb. weights and two 10 lb. weights. It also included the packet of DVD's, a program guide, and a nutrition guide. I started pump right away. My first impression with the first workout, Pump Challenge, was not great. I was expecting it to be a little more difficult. It was only about 20 minutes long. However, the next week Pump Challenge turned into a longer workout called Pump and Burn. I decided to push myself a little more and add a bit more weight. WOW!! Let me tell you, my legs and booty have never been so sore! I think I did a gazillion squats. However, the program has such awesome music and eye-appeasing trainers that the time went by super fast. I love the fact that my heart rate gets up while I can feel my muscles working at the same time. I am on week 3. My legs, but, back, and arms have all been pretty sore. You can make this a beginner workout by just lifting the bar or adding more weights. LOVE IT!! Definitely my new fav!!
 

 

TurboFire

I competed in an NPC Bikini competition last year. I worked out super hard and tried to follow a strict meal plan in the months leading up to the show. Immediately after the show, I totally fell off track. I started eating extremely unhealthy foods, didn't want to workout, and ultimately gained about 15 lbs. and undid all of my hard work. I was in a real SLUMP! After Christmas, I was desperate to do something! I started TurboFire in hopes that something new would help me. After trying TurboFire for the first time, I was hooked. I was literally hopping out of bed at 5:00 a.m. to get my workout in! I had to show a video because I don't think my description would do it justice! If you love cardio kickboxing, fun-upbeat workouts, and want an amazing body, this is for you!!

Brazil Butt Lift

Want to work with a trainer that shapes famous Victoria's Secret Model booties? Brazil Butt Lift trainer, Leanrdo Carvalho, trains many famous supermodels using his Brazil Butt Lift training methods. Now, we're not all supermodels, but who wouldn't want to learn his secrets to firming, lifting, and sculpting your rear? Brazil Butt Lift combines Brazilian dance, sculpting, cardio, and targeted glute training with Leandro's signature moves and TriAngle Training method to lift your butt, slim your hips and thighs, and tone those stubborn mommy trouble zones. I am all for workouts that target these trouble areas! Check out these amazing results!!

Other popular Beachbody programs include:

• Insanity
• P90X
• ChaLEAN Extreme
• TurboJam
• 10-Minute Trainer

I hope you enjoyed reading about a few of my favorite Beachbody workouts. If you are ready to lose weight and get in shape, don't wait!

CLICK HERE TO SIGN UP FOR A FREE MEMBERSHIP AND I WILL CONTACT YOU TO SET UP A PHONE INTERVIEW TO HELP YOU GET STARTED!!


Jessica Sproul
Fitness Coach
www.jessicasproul.com
jessicasproul@hotmail.com

     

7-Day Miracle Plan to Boost Your Metabolism--from Dr. Oz

 

Does your metabolism need a boost?

 

 

Image from www.shape.com

Ever wonder why you just can't seem to lose weight? Have you tried every diet imaginable without success? Have you tried not eating during the day in hopes of losing weight quickly? Have you tried to fast to lose stubborn weight? Do you workout regularly without losing a pound? If you are a woman living in the United States, chances are, you have answered YES to at least one of these questions. A majority of the clients that I have worked with that have 20 lbs. or more that they would like to lose, have the following points in common.

1.) They rarely eat meals throughout the day. However, when they do eat, it's a large amount of unhealthy food.

2.) They don't understand why they aren't losing weight because they rarely eat.

There can be many factors that influence a persons ability or inability to lose weight. Calories in versus calories out is usually the most common factor. However, slower metabolic functioning due to eating habits, fad diets, and fasting can also play a role in determining whether or not you will be able to rid your body of unwanted fat. Dr. Oz recently aired an awesome episode on boosting your metabolism. He provides a very simple 7 day plan to boost your metabolism and lose weight. I have also provided a link to an article from Shape Magazine on boosting your metabolism.

http://www.doctoroz.com/episode/7-day-miracle-plan-boost-your-metabolism

http://www.shape.com/weight-loss/weight-loss-strategies/5-ways-get-your-metabolism-soaring

 

I hope you find these resources helpful! Enjoy your week!

 

DO YOU NEED HELP TO LOSE WEIGHT?

If you are tired of taking this journey alone, click here for free help!!

Beachbody Challenge

What is the Beachbody Challenge?

I have had so many clients ask me about the Beachbody Challenge and what makes it different from other workout programs and challenges offered by other companies. So, I thought I would do this blog post to provide my answer to these questions. The Beachbody Challenge offers people something very unique that is summed up in this equation. FITNESS + NUTRITION+SUPPORT=SUCCESS.

I remember heading to the gym years back, getting there, and having NO CLUE what to do or where to start. I remember leaving the gym and driving straight to the 9 Beans drive thru to get dinner. I had no clue about nutrition, what types of workouts I should be doing and when, and to top it off. I didn't have anyone to keep me accountable.

The Beachbody Challenge addresses all of these issues!! And....you can do this all in the comfort of YOUR OWN HOME!! NO GYM REQUIRED!



My team of coaches and I create a private Facebook group for each of our challenge groups. We post small assignments or motivational messages each day to keep the group motivated and moving forward throughout the duration of the challenge. The assignments are super easy and created with the intention of providing support, valuable information, and accountability.

Here is what one of my challengers had to say about one of our Brazil Butt Lift Challenge groups.

 

 

If you know that you need to get started on your journey to better health and fitness, don't wait! I promise that working out and learning to live a healthier lifestyle can be fun!! Don't wait for the New Year to start your journey. Click here to e-mail me or send me a private FB message. Tell me what your goals are and why you are ready to try something different!

 

This is my friend Lindsay's amazing transformation picture! It all started with her decision to start a program!

 

Lindsay states, "I did P90X, CLX, The Reset and I am in my 3rd week of BBL. I drank Shakeology every day. I lost 30lbs of fat and probably gained 10lbs in muscle. I have lost 3 pants sizes and 14 inches."

 

 

 

 



 



Change

Recently, I made the decision to make a major change in my life. I left my job of 10 years to stay at home with my son who is now 3 years old. I spent years stressing over work and situations at work that were beyond my control. I dreamed of being able to leave the workplace and make the transition to be a stay-at-home-mom.

 

 

I have reflected alot on this scenario and wonder why I didn't make this transition sooner. Why do so many of us choose to stay in situations that don't bring out the best in us? Why did I wait so long to make my move? What was holding me back ? What holds most of us back from making drastic changes in our lives that we know deep down are for the best? The answer to that is FEAR. We fear the unknown. What if I can't find another job? What if I can't find someone else? What if I don't make enough money? What if my new endeavor isn't all that I dreamed of? The bottom line is that most of us have allowed fear to control our lives.

 

Best practice in the field of early childhood is to encourage children to take risks. We want children to be inquisitive and to have intrinsic motivation to try things that are completely out of the ordinary. We want our children to become creative thinkers, problem-solvers, and to develop a love for learning. However, somewhere along the way, many of us lose these qualities as adults. We become stuck in the same old routine. Doing the same things that we have always done. We have no desire for self-improvement, learning, or change of any sort. Through experiences that we have been taught by society to view as failures, we have been conditioned to fear taking risks.

So, if you know deep in your heart that you are ready for a major change, don't waste your valuable time! Life is too short to be unhappy. Don't feel obligated to anything or anybody. You are the most important person in your life and you need to take care of yourself before you can take care of anyone else. Take some time to reflect on your priorities and make a plan. If what you are doing or not during currently does not support your top 3 priorities, that is a sign that change could be beneficial to your life.

Now here's food for thought. Instead of thinking about everything that MIGHT go wrong, reframe your thoughts. Write down all of your fears and then reword those fears. I can find an amazing job. I can find someone that will treat me respectfully. I can make more money than I have ever imagined. Most of the world's most successful people aren't afraid to take risks. They aren't afraid to step outside the box and do not let failure define them. I honestly believe in the power of positive self-talk and the power of positive thinking. If you know that your change will be positive, your actions align with your thoughts, opportunities are endless and the sky is the limit. Believe in yourself and others will believe in you <3

Workouts for Stay at Home Moms

Who said being a stay at home mom is easy??? Wow, I have been a stay at home mom for 2 weeks and I cannot believe how busy I am each day! It literally feels like I am running all day non stop. Even when you are home, it is very difficult to devote time to yourself. However, this "me-time" is essential to maintaining your overall health and happiness.

Dedicating at least 30 minutes a day to a workout regimen can make a world of difference. Endorphins released after a great workout can increase your mood and increase your energy levels. Both of which are definitely needed to keep up with your kids and endless responsibilities. Many Beachbody workout plans are specially designed to give you the most bang for your buck. The creators of these programs are well aware that our time is VALUABLE! Therefore, programs such as 10 Minute Trainer were created to provide you an awesome workout in just 10 minutes a day. Who doesn't have 10 minutes a day to devote to improving their life? Women all over the globe are turning to Beachbody's workout routines to get fit in the comfort of their own home at a time that works for them each day.

Another appealing aspect of Beachbody is that stay at home moms can make a living off of getting fit and helping others do the same. Beachbody fitness coaches get paid for getting in shape and sharing their journey with others! Beachbody is the one-stop-shop for stay at home mommies that want to get fit and design the life of their dreams.

 

 

If you are serious about learning how to live a healthy lifestyle or how to live your life by design, click here to get started. Tell me what your fitness or financial goals are and why you are ready for change. I love to devote my time to helping people that are serious about achieving goals and are ready to take action now.  

 

 

 

Healthy Slow Cooker Recipes

I know how hard it can be as a working mom to plan and execute healthy meals for your family. Now that I am home, I have more time to plan and prepare meals. However, I am still all about preparing meals that are easy. This week I decided to do something different with one of my challenge groups to help busy moms like you. We are doing a CROCK POT CHALLENGE. Each challenge group member is encouraged to try a clean slow cooker recipe and share with the group. I have 19 challengers. The goal at the end of the week will be to have 19 slow cooker recipes with reviews available for each member.

To hold up my end of the bargain, I have been busy researching healthy slow cooker recipes. Here are a few that I found with excellent reviews that may not be totally lean but definitely beat the Mickey Dee's drive through!!. I hope you enjoy!

Char Siu Pork Roast from Cooking Light

Ingredients

• 1/4 cup lower-sodium soy sauce
• 1/4 cup hoisin sauce
• 3 tablespoons ketchup
• 3 tablespoons honey
• 2 teaspoons minced garlic
• 2 teaspoons grated peeled fresh ginger
• 1 teaspoon dark sesame oil
• 1/2 teaspoon five-spice powder
• 1 (2-pound) boneless pork shoulder, trimmed
• 1/2 cup fat-free, lower-sodium chicken broth

Preparation

1. Combine first 8 ingredients in a small bowl, stirring well with a whisk. Place in a large zip-top plastic bag. Add pork to bag; seal. Marinate in refrigerator at least 2 hours, turning occasionally.
2. Place pork and marinade in an electric slow cooker. Cover and cook on low for 8 hours.
3. Remove pork from slow cooker using a slotted spoon; place on a cutting board or work surface. Cover with aluminum foil; keep warm.
4. Add broth to sauce in slow cooker. Cover and cook on low for 30 minutes or until sauce thickens. Shred pork with 2 forks; serve with sauce.

Serve with brown rice and steamed veggies.

 

 White Chicken Chili from The Gracious Pantry

 

 

(Makes 11 servings)

Ingredients

• 1 lb. boneless, skinless chicken breast
• 1 (16 oz.) can diced no salt added tomatoes, fire roasted or regular, OR 1 lbs. fresh, chopped
• 4 (16 oz.) cans Great Northern beans, low sodium and/or organic
• 1 (4 oz.) can fire roasted green chiles
• 2 medium onions, diced
• 6 cloves of garlic, minced
• 1 tbsp. extra virgin olive oil
• ¼ cup chili powder
• 2 tsp. cumin
• 1 ½ cups reduced sodium chicken stock
• 1 cup 2% cheddar, grated
• Salt and pepper to taste

Preparation

1.  Sauté the onions and garlic in a pan with the extra virgin olive oil until the onions are translucent.
2.  Put the tomatoes, chicken, beans, chiles, chili powder and cumin into the slow cooker. Once the onions and garlic are cooked, add them as well with 1 ½ cups of chicken stock. Stir well.
3.  Cook the chili 3-4 hours on high or 6-8 hours on low.
4.  About an hour before serving, add the 1 cup of Mexican cheese and salt and pepper to taste (and more chili powder or cumin if you’d like!).
5.  Add optional toppings if you so choose.

Note: If you use cooked chicken, this meal comes together very quickly in a soup pot or large skillet.

YUMMY!!

Nutritional Content
1 serving = 1 cup
Calories: 287
Total Fat: 4 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 21 mg
Sodium: 125 mg
Carbohydrates: 39 gm
Dietary fiber: 9 gm
Sugars: 2 gm
Protein: 24 gm
Estimated Glycemic Load: 16

 

 

Brazil Butt Lift Results

I have had a lot of women contact me looking for a program that they can do at home to slim their tummies, lift their booties, and help them get their bodies back after having a baby. Brazil Butt Lift is a super fun program that can get you back in shape fast! Of course, it's extremely important that you also get your eating in check to see results like this.

I have been struggling for MONTHS to get my backside toned up. Here are my 45 day Brazil Butt lift results!

Brazil Butt Lift trainer, Leanrdo Carvalho, trains many famous supermodels using his Brazil Butt Lift training methods. Now, we're not all supermodels, but who wouldn't want to learn his secrets to firming, lifting, and sculpting your rear? Brazil Butt Lift combines Brazilian dance, sculpting, cardio, and targeted glute training with Leandro's signature moves and TriAngle Training method to lift your butt, slim your hips and thighs, and tone those stubborn mommy trouble zones.

Here are some more AMAZING Brazil Butt Lift Results!

Brazil Butt Lift 6 Week Results

Kati's "Goodbye" pics

Kati's new booty!

I want to share a motivating picture with you. This is my friend Tara Helwig who is a fellow coach and great friend. She decided to take action and look at her 30 day results from Brazil Butt Lift and clean eating. AMAZING and super inspiring <3 

  

 

 Brazil Butt Lift 30 Day Results

CLICK HERE IF YOU ARE READY TO TRANSFORM YOUR BOOTY WITH MY NEXT BRAZIL BUTT LIFT CHALLENGE!!!

     

Burning Fat with TurboFire: My Absolute Favorite Beachbody Workout

Many of you have probably seen my raving reviews and comments about TurboFire. I have decided to share my TurboFire story.

This past holiday season I indulged wayyy too much! I gained unwanted weight and felt completely horrible. I was out of my typical up at 5:00 a.m. to workout routine and could hardly manage to get a light walk in for a few weeks let alone a workout like Insanity. I felt like a failure and was watching all of my hard work from previous months disappear under rolls of newly gained FAT. I decided that I needed to try something different. I needed something to spark some motivation. So, I ordered TurboFire. I had been hearing fellow coaches talk about how much they love Turbo. I figured there must be something to all the hype.

What I experienced was life changing at that point in my life. The fun, upbeat, and motivating workouts helped me to find joy in working out again. The music alone is enough to lift spirits and get you into the program. I literally started to jump out of bed in the mornings to do TurboFire. At first I felt like a complete dork trying to learn the workout moves because I am super uncoordinated, but after 3 weeks I could do all of the workouts without a problem. Plus, I didn't have to worry about people laughing at me because I was in my basement with only my son as my occasional observer/cheerleader!

I will post a blog about TurboFire success stories later this month.

I was highly impressed with everything that my new program came with. Here is what you can expect to receive when you order this program.

• 14 Workouts on 10 DVDs that range from 10 minutes to 55 minutes

Here is a description of the TurboFire classes straight from Beachbody:

Fire Classes

• Fire 30 Class: Throw smoking-hot hooks and make big leaps to strengthen your core.
• Fire 40 Class: Keep the fire going as you kick and sweat away calories and improve your cardio conditioning.
• Fire 45 Class: Kick, jump, and punch your way into the best shape of your life.
• Fire 55 Class: Torch even more calories as you work up to the full Fire 55.

HIIT Classes--High Intensity Interval Training that will keep you burning fat hours after your workout.

• Low HIIT 20 Class: Unlock the Turbo in you with this low-impact workout. It will get you fired up with 6 drills that are sure to become your favorites.
• Low HIIT 25 Class: Low impact doesn't mean low intensity! With this intense workout packed with 7 drills, you won't need to jump to scorch calories.
• HIIT 15 Class: Don't be fooled by this shorter workout. It will make you sweat with 9 killer drills.
• HIIT 20 Class: Scorch fat with 7 sizzling fire drills in 20 minutes

Sculpting and Toning Classes

• Sculpt 30 Class: Develop shapely arms and legs with Chalene's challenging resistance classes.
• Tone 30 Class: See your overall muscle tone get stronger, leaner, and absolutely hotter.

Stretch/Yoga Classes

• Stretch 10 Class: Prevent injures and improve your recovery by stretching, before and after classes.
• Stretch 40 Class: Go for the deep stretch to increase your flexibility and lengthen your muscles for a long, lean look.

Other contents:

• Turn Up the Burn Fitness Guide
  Get more in the know about HIIT and why TurboFire really works.
• TurboFire Class Schedule
  We've taken the guesswork out of working out to help you get the best results.
• TurboFire Thigh Firming Band
  Add definition and build long, lean muscles with this body-sculpting band.*
• Fuel the Fire Nutrition Guide
  Maintain high energy while you train with easy-to-prepare snacks and recipes.
• 5-Day Inferno Plan
  See how you can lose up to 10 pounds in 5 days.
• 24/7 Online Support
  Stay motivated with easy access to fitness experts, friends, and live chats with Chalene.
• Toning Band with Handles
  Use this band and you will quickly burn fat and tone lean muscle!*
• Core 20 Class
  Target and strengthen your entire core to reveal tight, flat abs.
• Free immediate access to the Fire Starter Workout.

You have 90 days to try TurboFire for yourself. If you don't get the results you want, simply call Customer Service to return it within 90 days for a full refund of the purchase price (less s&h)—no questions asked. But keep the Fuel the Fire Nutrition Guide and 5-Day Inferno Plan as Chalene's gifts.

I don't have time!

This if by far one of the most common excuses used! I've heard it hundreds of times, heck I've even used it myself. Sorry to tell you, it still doesn’t hold water. If your health and fitness is important to you, you CAN make it a priority. 
 
If this sounds all too familiar to you, then it’s time to review your daily priority list. Get out a piece of paper and a pen and create your to-do list that you will start tomorrow. Think carefully about the way that you spend your time. Remember that each minute of every day is valuable. You will never get time back. Exercise is one of the most important things you can do for yourself and your family to ensure that you live a long, full, disease-free life. If you feel that getting healthy and fit is too expensive and too time consuming, think about the expenses and time that will be consumed when you are fighting disease. Our children are now struggling with illnesses that are 100% preventable by making healthy choices. Sad but true :(

Facebook, Pinterest, Twitter, TV, Video games...need I say more?

Take a minute to really reflect on the amount of time that you spend on these time suckers each day and honestly answer these questions. Could you reduce that time by 15 minutes a day?
Can you get up 15-60 minutes earlier?
Do you have a little down time when your baby is sleeping?
Can you stay up just a little later?

If your answers to any of these questions were yes...then you CAN MAKE TIME TO WORKOUT!

AND, GUESS WHAT??? It CAN BE FUN!! :)



Here are some ideas...

Make workout time a family affair! Kids love to be active! Ask them to choose an activity that they will enjoy that will also help you get your workout in for the day. There are endless options to choose from. Some could include swimming, bike riding, frisbee, walking, and playing basketball. A great idea that I heard awhile back is to have your children act as your personal trainer. Let them know that you will follow their lead and go! It's amazing what a workout they can give you by simply running around the house!

Join a local team to play a sport that you love. I know lots of people that stay active by playing on local leagues.

Go to the gym! Most gyms offer a variety of classes that can meet the needs and interests of most people.

Hate the thought of going to the gym? Workout at home! There are many programs available that can get you looking great in no time right in the comfort of your own home!

Whatever you decide to do, commit and GO!  Make this week count!  Jess <3

Will I Ever Lose Weight?

Feeling frustrated and out of control? Are you continually asking yourself this question?

I have asked myself this question SO MANY TIMES! Six to 10 years ago, working out once a month let alone daily was COMPLETELY unheard of! In fact, on most days, it didn't even cross my mind. I don't ever remember thinking about wanting to work out or eat healthy. What I do remember is living to eat large, unhealthy portions of food almost daily, having an extra 20-30 lbs. to lose, feeling depressed and uncomfortable in my own skin, and having NO CLUE as to why the weight that I gained during pregnancy would not come off! I didn't want to be that heavy. I wanted to fit back into my size 7 jeans, but I just DIDN'T KNOW HOW! I would dabble in making small changes such as taking a kickboxing class, trying to go for a jog once a year, and maybe even doing a few crunches. 

Years passed, I got married, and I started to have a desire to feel and look better. I started to learn that working out could be fun! I met a personal trainer that totally inspired me. She taught me that I really shouldn't devour a huge bean and cheese burrito from 9 Beans after a workout and expect to see results. I still really didn't understand why and didn't really change. Over time, I learned that it is totally possible to change your body and feel amazing again by changing the way you view working out and eating healthy.

Here are some tips to help you get started!

1.)  Take 2 minutes. Close your eyes and think about the way that you feel about yourself, your body, and your life. What are you happy and content with, and what do you want to change? Grab a pen and turn those things that you want to change and put them on paper into goals.

2.)  Think about what is holding you back from getting healthy and fit? Is it time, money, or simply lack of motivation?

3.)  Think about why you want something different. Are you tired of feeling tired? Are you wanting to be able to run and play with your kiddos? Are you wanting to live a longer life? 

4.)  Commit!! If your "why" is strong enough, you will realize that it's time to stop talking about wanting to start and just go! Educate yourself and take ownership of your goals.

5.)  Reach out to for support! You don't have to figure our where to start on your own. There are many resources out there right at your fingertips. Find a support group, a personal trainer, a coach, or a friend that is into health and fitness to help you get started. You don't have to do this alone!

6.)  Find a SUCCESS PARTNER, someone that you know who has decided to start living a healthy lifestyle. Communicate your goals to this person. Recently, my husband decided to start making healthier choices. It has been amazing to have him be my success partner! We push each other during our workouts and help each other make positive choices. A success partner can help make this process fun. Surround yourself with people that will support you rather than bring you down.
Know that you CAN do this!

  

Eating Clean on a Budget

I have recently purchased so many books, magazines, and read so many articles on clean eating. One thing that these publications have in common is yummy recipes that require a ton of ingredients. What does that mean? Going to the store on a "scavenger hunt" to try to find these unique ingredients that result in a $300 grocery bill! There has to be an easier and cheaper way to go about eating clean! I've asked people for help, posted on boards, and continue to think about this on a daily basis. Okay, well I am starting to take action. Eating clean does not always have to entail preparing elaborate recipes for each meal.

After researching articles, blogs, and nutrition manuals, and collaborating with other Beachbody coaches, I have identified a few meals/snacks that are easy to prepare that won't break the bank!

Breakfast: Make it simple! Find a few meals that are really easy that you love to eat every day.

Oatmeal and Berries w/Egg Whites

1/2 Oatmeal and Berries with 3 egg whites

Mix 1/2 cup Oatmeal with water and microwave for 1-2 minutes depending on your microwave
Add 1/4 cup berries (raspberries, blueberries, or sliced strawberries)

Crack 3 egg whites in a bowl and microwave for 1 min 20 sec., stir, and repeat.

Oatmeal Pancakes

1/3 cup Oatmeal
3 egg whites
1 packet Stevia
Sprinkle of cinnamon

Heat skillet on stove top (medium heat). Mix all ingredients together in a small bowl. Let sit for a few minutes. Pour mixture onto skillet and cook until the bottom side is golden brown. Flip and repeat. Serve with sugar free syrup or fruit.

Lunch

Grilled Chicken Breast Salad

4 oz. Grilled Chicken Breast
Baby tomatoes to taste
2 cups Romaine Lettuce or Spinach
Balsamic Vinegar and Olive Oil to taste

Ezekiel Turkey, Hummus, Avocado Open-Face Sandwich--from Chalene Johnson's 30 Day Push

1slice Ezekiel bread, toasted
2 tablespoons hummus
2 slices lean turkey meat
1 slice tomato
1/4 avocado, sliced or spread

Toast the bread. Layer with hummus, turkey, tomato, and then avocado

Afternoon Snack

Shakeology or apples and 10 almonds

Dinner

White Chicken Chili--from Gracious Pantry

Ingredients

• 1 lb ground chicken
• 1 medium white onion, chopped
• 2 tsp minced garlic
• 3 cups low sodium chicken broth
• 1.5 tsp oregano
• 1 tsp cumin
• 1/8th tsp cayenne pepper
• 7 oz corn kernels
• 2 medium zucchini, chopped
• 2 15 oz cans cannellini beans
• 1 small can chopped green chiles
• 1/2 cup reduced fat Jack cheese if desired

Instructions

1. In a medium sized pot, cook ground chicken, onion and garlic until chicken is cooked through.


2. Stir in all remaining ingredients, with the exception of the cheese. Heat to boiling. Reduce heat and simmer for about ten minutes or until all veggies soft.


3. Remove from heat. Stir in cheese. If you desire a little thicker chili, add a small amount of arrowroot powder to liking.


4. Enjoy!
Yield: About 6 (1.5 cup serving size)
Cooking Time: 25 minutes

Ultimate Reset

After enjoying a week of vacation and splurging on foods that I don't typically enjoy, I decided that today would be the perfect day to start the Ultimate Reset. I've had this program sitting on a shelf for a few weeks just waiting for the perfect day to start. Beachbody's new Ultimate Reset is unlike anything else on the market. It is a 21 day mind and body cleanse that does not consist of a starvation diet or any other creepy formulas that you may have heard of. I was a little skeptical myself when I first heard of the reset. I typically would not be tempted to try a program like this especially while already following a nutrition plan. However, I have had many off track days and cravings for processed foods and sweets. Since my nutrition has not necessarily been on point, I decided to educate myself on the Ultimate Reset and this is what I found.

Why Reset?

 

 

Even though the body is extremely resilient, our bodies have been pushed to the limit by pollution, pesticides, preservatives, chemicals, and toxins contained in nearly every item that makes up our modern world. These harmful items disrupt the normal function of our organs and bodily systems, which, in turn, weakens our immunity, hinders metabolic activity, and creates imbalances that can lead to health problems.

According to the Centers for Disease Control, the average American has approximately 219 toxic chemicals stored in his body, primarily in fat cells. This toxic overload can help lead to premature aging, obesity, diabetes, heart disease, and cancer......In fact, the American Cancer Society states that 75 to 80 percent of cancer deaths are linked to environmental factors like toxins.

According to Beachbody, the Ultimate Reset™ is a comprehensive, no-starvation innerbody tune-up that offers much more than the typical cleanse and detox programs on the market. The Ultimate Reset not only helps you eliminate
toxins and waste gently and naturally, but it also maximizes your cellular energy production, helping your body process food more efficiently and your systems run more smoothly.* The Beachbody Ultimate Reset is a complete three-phase 21-day mind and body program that provides everything you need to reset your body.

With the Beachbody Ultimate Reset™ you get these benefits:

• Stronger immune system
• Increased energy and more endurance
• Better digestion, metabolism and weight loss
• A more positive mood and mental clarity

How It Works: The 21-day Reset Occurs in Three Phases.

• Balance Body Chemistry

  Constant consumption of preservatives and chemical-laden foods along with exposure to toxins and pollution impair normal body processes. During Phase 1, you'll balance your body chemistry with four of the six supplements in order to optimize its systems. This will also reduce cravings or dependencies on items such as sugar or caffeine.*
  

• Remove Toxins & Reset Digestion

  In Phase 2, you'll be reversing the effects of poor habits, unhealthy foods, and environmental toxins. You'll modify your diet so that your digestive system won't have to struggle, and digestive problems you may have experienced before such as bloating and indigestion will be significantly reduced as your gastrointestinal tract is cleansed.*
  

• Rejuvenate Your Health

  When you reach Phase 3, you will experience a profound positive change in your mood and energy level. During the final week, you'll eat foods of high-nutritional value whose nutrients are easily absorbed and return healthy bacteria to your freshly scrubbed digestive tract with pre- and probiotics. This will set you on the path to long-term healthy living.*

After reading this information, I started to reflect more on the crap that I put in my body. Each day I consume something that is processed, not to mention all the genetically modified food that we consume regularly. It's quite scary to think about the long-term impact that these foreign substances can have on our bodies. I'm really interested to see how I will feel after the 21 day reset. I've never gone that long without consuming something icky! More than anything, I am hoping for increased energy levels, reduced cravings, and a healthier relationship with food.

I will keep you updated with sample recipes and pictures!

Click here for more information.