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.

Recipes for Memorial Day Weekend

 

Another holiday weekend is here and many of us fear the temptations that come with social parties and family gatherings. So, I thought I would post a few yummy recipes and a few ideas for staying on track this weekend!

Tip # 1: Plan Ahead

 

Set aside a few minutes right now to plan your meals for the remainder of the weekend and even the rest of next week. If you are entertaining, do your research! There are so many resources out there for you to find recipes that are clean, simple, and delicious. Eating healthy does not have to taste bad! If you are only planning meals for yourself, you can keep it simple. Plan for at least 5 small meals each day. Make sure that you are eating a sufficient amount of protein and healthy carbs. Then, do your shopping! You will be less likely to have the urge to eat out or reach for something unhealthy when you are fueling your body regularly with your planned meals. If you've never tried this, what are you waiting for?

 

Tip # 2: Drink your water!

 

Drinking water will hydrate your body and help you feel full. I recently learned that thirst can masque itself as hunger. Be aware of your body. If you just ate and are feeling hungry, chances are you are needing more water.

 

Tip # 3: Socialize rather than eat during gatherings

 

Do not go to a social gathering hungry! Eat your planned meal before you go or take it with you. You will most likely have many food choices in front of your face that will NOT help you progress toward achieving your goals. When you are not the one preparing your food, you will have no clue as to what ingredients are in the food that you are eating. Focus on socializing with friends or family rather than eating. If this is your scheduled cheat meal then DON'T feel guilty about it! You have earned it! But I do recommend that you are mindful of your portion sizes. This can be challenging! Once you get started on your feast, it may be hard to stop. If this is a problem, then it may be best to stick with your plan.

 

Tip # 4: Schedule time for a workout

 

I love the weekends because I have more freedom with my schedule. I can stay up late and sleep in (if Nick decides it's acceptable for the day), still knowing that I will make working out a priority. I do honor my rest day on Sunday as long as I didn't slack during the week. There are many things that you can do with your family to get your movement in. Go for a walk/run, bike ride, hike, or tell your kiddos that they are your trainers for 30 minutes and have them run around the house with you following, doing whatever they tell you to. It's a great workout!

 

 

 

Here are some yummy, party-friendly recipe ideas. Enjoy!

 

Clean Eating Chicken Kebobs (from www.thegraciouspantry.com)

Ingredients

4 large boneless, skinless chicken breasts
1/2 lb. asparagus
2 tsp. savory (trust me, you want the ground herb. Not the leaf)
1 tsp. garlic Powder
1 tsp. onion powder
1 tbsp. lemon zest
1 tsp. lemon juice
2 tsp. olive oil

Directions

Preheat oven to 350 degrees F., and place your kebob sticks in a pan of water to soak (You do this so they won’t catch fire in the oven).

Step 1 – Chop your asparagus into 1 or 1 -1/2 inch pieces.

Step 2 – Chop your chicken into bite sized pieces. (Approximately 1 or 1-1/2 inch square cubes)

Step 3 - Place all ingredients in a ziplock back, and moosh it around (yes,”moosh” is a very technical word. So moosh darn it… MOOSH!!! – Sorry, I can get a little bossy sometimes. Ignore me. But you still gotta moosh).

Don’t skimp on the mooshing because there is not a lot of oil in this recipe. You really need to mix it up well to get even coverage of the oil and spices. So take your time. You’ll have better tasting chicken if you do

Step 4 – Alternate placing your asparagus and chicken on your kebob sticks. Don’t ask me why, it just looks prettier I guess. And that’s how everyone else does it… And yes, I would probably jump off a bridge if my friends were all doing it…. with a bungee attached, of course.)

Step 5 – Now this is the tricky part. So read carefully…

1. Put your Kebobs on a parchment lined cookie sheet and place in the oven.
2. Set your timer for 10 minutes.
3. When the 1o minutes is up, open your oven, flip your kebobs over (don’t burn yourself, please), and close the oven door.
4. Flip the dial on your oven to “broil” instead of bake.
5. Broil for 10-15 minutes, or until you have a nice browned bit of chicken. A thermometer should read about 170 degrees F.

You can also do it the easy way and put these on the BBQ!

Sweet Potato Fries (picture and ingredient list from (www.cleaneatingclub.com)                                                   

2 sweet potatoes (1 pound)

2 tbsp. olive oil

1 tsp. sea salt

1/2 tsp. dried oregano

1/2 tsp. paprika

1/4 tsp. ground black pepper

Directions:

1. Peel and then slice sweet potatoes into fries.
2. Mix all ingredients together in a zip-lock bag. Shake until coated.
3. Preheat oven to 425 degrees Fahrenheit. Place a non-stick baking sheet in the oven.
4. Spread the sticks on the baking sheet and bake for 15 minutes.
5. Turn the sweet potato fries after 15 minutes and bake approximately 15 minutes more or until crispy, golden, and tender in the middle.

Clean Eating Strawberry Ice Cream (from www.thegraciouspantry.com)(Makes 8 servings)

Ingredients
2 bananas, sliced and frozen
1/2 cup low-fat cottage cheese
1 cup frozen strawberries (or 1/2 cup fresh fruit or any other addition)

Directions

Place all ingredients in a food processor and blend until smooth. You may have to stop it, remove the lid and poke around at everything a few times to convince the processor to blend it all. And if the mixture seems too dry to process properly, add a small splash or two of non-fat milk to get things loosened up enough to blend. Then start it again. Actually, you may have to do that a few times.

Eat and Enjoy!

Eggs Galore!!

It is that time of year again! Time to dye eggs with your kiddos and then....try to figure out what do with all of the left-over boiled eggs that you have. If you are anything like me, you probably get super excited to bust out the Mayonnaise to make a ton of deviled eggs. Unfortunately, I usually don't make them to enjoy just a few bites. I will eat deviled eggs until I'm sick! Not great for the waistline!! Here are a few recipes that I've found to help me plan healthy egg snacks.

Clean Egg Salad Sandwiches

Ingredients

• ¼ cup / 60 ml fat-free cottage cheese
• 1 Tbsp / 15 ml skim milk
• 1 tsp / 5 ml mustard
• 4 hard boiled egg whites, diced
• 1 hard boiled yolk
• 2 Tbsp / 30 ml chopped green onion
• 2 Tbsp / 30 ml chopped celery
• Dash curry powder
• ¼ tsp / 1 ml sea salt

Preparation

1. Whip cottage cheese and milk until smooth in medium-sized mixing bowl.
2. Blend remaining ingredients except egg whites with cottage cheese mixture.
3. Add diced egg whites to cottage cheese mixture. Mix well.

Clean Deviled Eggs

Ingredients

• Hard boiled egg white halves
• 1 hard boiled egg yolk
• Fat free cottage cheese or Greek yogurt
• Dijon mustard
• spike seasoning

Instructions

Mix cottage cheese, Dijon mustard and a little spike seasoning together. Amounts are up to you depending on how spicy you want it. Fill egg white halves with mixtures and sprinkle with some paprika.
You can also use this recipe to make egg salad. If you don't like cottage cheese try whipping it with an electronic mixer and add a splash of milk or use Greek yogurt!

Both recipes from http://www.eatcleandiet.com

Sculpting your body with ChaLEAN Extreme

Many Beachbody workouts are highly publicized on TV and therefore are very familiar to the general public. Some of these programs include Insanity and P90X. Most people have heard of at least one of the two. However, there are many programs that are not as familiar and are rarely showcased on TV for the world to see. ChaLEAN Extreme is one of these workout programs. After seeing these results from Lindsay Mataway, I decided to give ChaLEAN Extreme a try.

After trying ChaLEAN Extreme myself and absolutely loving it, I wanted to provide you with a brief overview of what you should expect.

Chalene Johnson, the trainer, is such an amazing inspiration. She is a true leader and encourages you each day to become the best that you can be! She is not annoying, rather motivating and inspiring. She encourages you to lift heavy and push yourself each day. LOVE HER! I was skeptical that I could get a good strength training workout without going to the gym. Chalene definitely proved me wrong! I swear, my entire body was sore the first week of this workout program!

ChaLEAN Extreme consists of 15 workouts on 6 different DVDs. The program is divided into 3 phases. Each phase is 30 days long for a total of 90 days.

Phase 1: BURN

In this phase, you will burn fat and jump start your metabolism. A majority of the workouts are done using 5-25 lb. weights. There is also some plyometrics and kickboxing incorporated into a few of these DVDs.

Phase 2: PUSH

Chalene takes strength training to a whole new level by pushing you to go beyond your comfort zone to build muscle. Don't worry about "getting bulky" using this program. Your muscle will be lean and sexy!

Phase 3: LEAN

This last phase is designed to lean out your body in order to reveal your newly sculpted muscles.

Remember that the key to seeing results as with any program is to combine proper eating with your program. You will receive a Muscle Burns Fat Guidebook with your program that provides you with meal suggestions for each phase of the program. This takes all of the guesswork out of your training and nutrition!

Check out my fellow coach Seay's amazing ChaLEAN Extreme progress!

I would LOVE to help you with your health and fitness journey! Sign up for free membership on my team and I will help you get started!

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