So I got an idea! Why not replace that fix you get from the coffee or donut shop with something that will actually help you GET SLIM? And it will be just as yummy. Maybe even yummier!
Read more here on my website!
Love & Light!
Showing posts with label shakeology. Show all posts
Showing posts with label shakeology. Show all posts
Tuesday, October 4, 2011
GET SLIM with this Super Snack!
So I got an idea! Why not replace that fix you get from the coffee or donut shop with something that will actually help you GET SLIM? And it will be just as yummy. Maybe even yummier!
Read more here on my website!
Love & Light!
Friday, March 25, 2011
Eating Clean
On Monday, March 28th, I'm hosting a Get Set for Memorial Day Clean Eating and Exercise Challenge on Facebook. I figure if we start on the 28th and run right through the Friday before Memorial Day, we should be rocking for summer. I'm not making up meal plans or exercise routines, but as a group we will hold each other accountable to eating clean and exercising daily.
Basically you want to eat the foods in the top 2 tiers of Michi's Ladder. If you mainly eat form those 2 tiers, you will be eating near perfect.
I wanted to give you an example of how I ate yesterday, so you can see Michi's Ladder in action.
Breakfast: a berry, banana whey protein smoothie made with 1% milk and hot green tea on side
Snack: 3/4 cup of plain oatmeal, made with water, topped with 2 Tbs raisins and 2 Tbs walnuts, with 1 Tbs whey sprinkled on top with water to drink
Lunch: 1-1/2 scoop of chocolate Shakeology, blended with soy milk and ice and green tea on side
Snack: 1 slice of 100% whole wheat bread, with 1 Tbs peanut butter (here's where I dipped into tier 3), and 1/4 sliced banana, 1-6 oz glass of milk and water to drink
Dinner: Egg white omelet with spinach and mushroom and 1 high fiber, 100% whole wheat, 100 cal English muffin. and hot green tea and water to drink.
Remember to drink lot of water (at least 64 oz). If you need to dip into tier 3 or more, that's fine as long as you keep that minimal.
I'd love to hear from you! Please feel free to leave a comment below or email me at fitwithjessica@live.com.
Basically you want to eat the foods in the top 2 tiers of Michi's Ladder. If you mainly eat form those 2 tiers, you will be eating near perfect.
I wanted to give you an example of how I ate yesterday, so you can see Michi's Ladder in action.
Snack: 3/4 cup of plain oatmeal, made with water, topped with 2 Tbs raisins and 2 Tbs walnuts, with 1 Tbs whey sprinkled on top with water to drink
Lunch: 1-1/2 scoop of chocolate Shakeology, blended with soy milk and ice and green tea on side
Snack: 1 slice of 100% whole wheat bread, with 1 Tbs peanut butter (here's where I dipped into tier 3), and 1/4 sliced banana, 1-6 oz glass of milk and water to drink
Remember to drink lot of water (at least 64 oz). If you need to dip into tier 3 or more, that's fine as long as you keep that minimal.
I'd love to hear from you! Please feel free to leave a comment below or email me at fitwithjessica@live.com.
Sunday, March 13, 2011
Loren - really bringing it in Day 13 of P90X
Meet Loren! Loren is someone new that I'm coaching and just because she's not too far into her 90 day journey of P90X doesn't mean she's not seeing amazing results already! Loren is a stay at home mom of two very cute girls and she also runs her own intimate apparel business. So Loren, just like the rest of us has a very busy schedule. She could very easily fall into the trap of putting everything else first, but she's really determined to make her health her priority. She knows that this will help her be a better mom, wife and business woman. Here is what Loren had to say in her own words:
"It's day 13 and I'm really mad at myself! I can't believe how much money I have wasted on Spanx when all I needed was some self control and muscle confusion! My biggest fear is that my new perky energetic disposition might be annoying the people around me- "Oh well" I say! Day 13 down 5 lbs and one dress size- BRING IT!!"
Way to go Loren! Keep up the good work and keep inspiring us to bring it! Not only is Loren exercising, but she is following a healthy nutrition plan that comes with P90X and she just started drinking Shakeology.
Way to go Loren! Keep up the good work and keep inspiring us to bring it! Not only is Loren exercising, but she is following a healthy nutrition plan that comes with P90X and she just started drinking Shakeology.
If you would like more information on P90X, the program that Loren is doing, or any other Beachbody workout, send me an email to fitwithjessica@live.com or visit http://fitwithjessica.com/
Thursday, February 24, 2011
Would you drink that?
Well for lunch today I tried greenberry with vanilla flavored soy milk, 1/2 a frozen, sliced banana, and a little bit of peanut butter. Guess what! It was pretty good. I don't think I will convert from my chocolate, but there are some people who just don't like chocolate and this makes a nice alternative. I also imagine it blends well with fruit flavors that might not be so good with chocolate.
Here's something else I learned from a coach/friend of mine. If you add unsweetened cocoa (the kind you bake with), you can turn your greenberry Shakeology into chocolate like magic. That's all Beachbody does to it. Same ingredients, nothing artificial, just one has cocoa and the other doesn't.
Shakeology is a meal replacement shake designed to be enjoyed every day, one meal a day. You can use it to lose weight or maintain your healthy weight. Here's a video that explains what you'd have to blend up to get all the nutrition that's packed in one shake:
Again, I really love the stuff. If you want more info, just send me an email to fitwithjessica@live.com or you can visit mt website by clicking here. I can also show you how to save 25% on your order.
I'd love to hear from you! Please feel free to leave a comment below.
Thursday, February 17, 2011
One of the best decisions I've made - becoming a Team Beachbody Coach
Okay, when I first thought about becoming a coach, I really wasn't so sure it was a good choice. It took me about 4 weeks before I made a decision and even then, I was hesitant. Why did I sign up? Well, things started out great with my fitness career. I lived in a neighborhood where word of mouth was really easy. I taught Pilates, was a personal trainer and also taught pole dancing classes. Things were going great! But then we moved to another town and that "social network" I was in slowly dwindled. The town I live in now is pretty big, and most people keep to themselves. So it was hard to make friends and to promote my classes.
We also had our 4th child, and that made it difficult to go out and teach or train people. I also started exercising less since I wasn't teaching more than 2 times per week. I was also getting stressed out trying to find a sitter to watch my kids when my husband worked late, or trying to get dinner ready, lunches for the next day made and out the door on time to teach. All this stress for $60 per week. I needed to do something different.
Team Beachbody really came at a perfect time for me. I'm not going to say its easy, or a get rich quick thing, but so far things have really turned out great. I'm proud to be part of a company that offers so many great fitness and nutrition products, like P90X, Shakeology, Insanity and many more. Becoming a Coach with Team Beachbody has enabled me to do what I'm passionate about and be home for my kids.
Listen, we all should be exercising and eating right. Some of us need a coach, like me to help get them started and keep them on the right path. Let me know if I can help you by sending me an email to fitwithjessica@live.com or leaving a comment below.
If you're interested in becoming a coach and helping transform people's lives through health and fitness let me know. I can help you get started and keep you on the right path with that as well.
Thursday, February 3, 2011
Got the winter blahs?
So far my mood has been far better this winter than last. Why? EXERCISE!! I'm exercising 6 days per week as opposed to last year, only 2 days per week. Last year, I was only exercising on the days I was teaching a class. It was hard for me to teach more than 2 days per week, so that's all I got in. Better than nothing, but my body and mind needed more.
Enter P90X and becoming a Team Beachbody Coach. P90X was a "god-send" for me. I didn't have to think about a routine to do at home, it was all right there in front of me. And it came with an extensive nutrition/recipe guide which made figuring out how much to eat easy for me. I'm a busy mom of 4, with slight attention deficit (so I think), so for me to sit down and try to figure something out for myself was the last thing I wanted to do.
Becoming a Team Beachbody Coach put the icing on the cake. Now I am accountable not only to myself, but to everyone I coach and reach out to. This has really put a fire under me to get up and get moving.
Well, enough about me, please read the article below by Amy Ludwig on beating the winter blahs.
Beat the Winter "Blahs" with Exercise
By Amy Ludwig
Feeling a post-holiday letdown? Tired of shorter days and early nights? Wondering how you can get through the dark months as you pine for summer sunshine? Fear not. You can walk—or jog, run, or lift—your way to a brighter mood with exercise.
When you're feeling low, moving may be the last thing you feel like doing. As Sir Isaac Newton pointed out, an object at rest tends to stay at rest. But increasingly, science is proving that if you can peel yourself off the couch and put one foot in front of the other, you'll feel better, both about yourself and the world.
So how do you make this happen?
Working out "cheers up" your body chemistry.
When you're physically active, your body releases natural chemicals that actually make you feel good. Neurotransmitters like endorphins, serotonin, dopamine, and norepinephrine help you feel relaxed and happy.
Exercise also reduces your body's production of hormones like cortisol, which are released at high levels during chronic stress and depress the immune system.
Working out has a calming effect on the body. When all else is equal, the harder to exercise the calmer you'll be.
You can help support these positive results with the right supplements, like ActiVit® Multivitamins, Core-Omega 3 or Shakeology®.
Move your body, change your mind.
Exercise has been proven to:
•Boost confidence: Achieving a fitness goal, no matter how small, will give you a sense of accomplishment.
•Burn calories: How else does the weight melt away? Plus getting thinner and feeling more fit is likely to cheer you up.
•Redirect your focus: You'll be too busy trying to do one more rep of that crunch, curl, or kick to think about anything negative.
Show you can do something positive: By choosing to get up and move, you're taking care of yourself, and coping in a healthy way. And when you observe that, you'll believe you can take other steps forward.
How much exercise makes a difference?
As little as 10 to 15 minutes of activity can improve your mood, especially if you're doing something dynamic, like running or cycling. Harvard psychiatrist John J. Ratey, M.D., writes that a single workout can jump-start the feel-good chemical changes. So the most important thing is getting started. To get the greatest benefits, work your way up to at least 30 minutes a day, 3 to 5 days a week.
What kind of workout is best?
One you enjoy. Seriously. If it's not something you like, you're less likely to make the effort. For instance, I don't happen to be a fan of plyometrics, despite its many benefits. When I work out, I opt for cycling, yoga, or low-impact programs instead. They still get me sweating my way into a great mood. Identify the activities you enjoy, and get going.
How do you get started?
Choose something accessible. The power of exercise doesn't come from fancy equipment, but from the effort you put in. If you pick something you can get to and that fits your timetable, you've lowered the barriers to beginning. For example, you can:
•Turn everyday errands into workouts when you do them on foot or by bike. (Extra points for adding a hill, or taking the long way home.)
•Check out the activities offered at your local park, like swimming, basketball games, or fitness classes.
•Commit to an in-home Beachbody® workout program that's sure to fit your schedule.
So start today. Boost your activity level and help put a smile on your face. Because you don't have to wait for the sunshine to feel good.
I'd love to help you you get started with a new fitness goal. Let's make 2011 your healthiest year ever. Send me an email to fitwithjessica@live.com
And feel free to leave a comment below!
Enter P90X and becoming a Team Beachbody Coach. P90X was a "god-send" for me. I didn't have to think about a routine to do at home, it was all right there in front of me. And it came with an extensive nutrition/recipe guide which made figuring out how much to eat easy for me. I'm a busy mom of 4, with slight attention deficit (so I think), so for me to sit down and try to figure something out for myself was the last thing I wanted to do.
Becoming a Team Beachbody Coach put the icing on the cake. Now I am accountable not only to myself, but to everyone I coach and reach out to. This has really put a fire under me to get up and get moving.
Well, enough about me, please read the article below by Amy Ludwig on beating the winter blahs.
Beat the Winter "Blahs" with Exercise
By Amy Ludwig
Feeling a post-holiday letdown? Tired of shorter days and early nights? Wondering how you can get through the dark months as you pine for summer sunshine? Fear not. You can walk—or jog, run, or lift—your way to a brighter mood with exercise.
So how do you make this happen?
Working out "cheers up" your body chemistry.
When you're physically active, your body releases natural chemicals that actually make you feel good. Neurotransmitters like endorphins, serotonin, dopamine, and norepinephrine help you feel relaxed and happy.
Exercise also reduces your body's production of hormones like cortisol, which are released at high levels during chronic stress and depress the immune system.
Working out has a calming effect on the body. When all else is equal, the harder to exercise the calmer you'll be.
You can help support these positive results with the right supplements, like ActiVit® Multivitamins, Core-Omega 3 or Shakeology®.
Move your body, change your mind.
Exercise has been proven to:
•Boost confidence: Achieving a fitness goal, no matter how small, will give you a sense of accomplishment.
•Burn calories: How else does the weight melt away? Plus getting thinner and feeling more fit is likely to cheer you up.
•Redirect your focus: You'll be too busy trying to do one more rep of that crunch, curl, or kick to think about anything negative.
Show you can do something positive: By choosing to get up and move, you're taking care of yourself, and coping in a healthy way. And when you observe that, you'll believe you can take other steps forward.
How much exercise makes a difference?
As little as 10 to 15 minutes of activity can improve your mood, especially if you're doing something dynamic, like running or cycling. Harvard psychiatrist John J. Ratey, M.D., writes that a single workout can jump-start the feel-good chemical changes. So the most important thing is getting started. To get the greatest benefits, work your way up to at least 30 minutes a day, 3 to 5 days a week.
What kind of workout is best?
One you enjoy. Seriously. If it's not something you like, you're less likely to make the effort. For instance, I don't happen to be a fan of plyometrics, despite its many benefits. When I work out, I opt for cycling, yoga, or low-impact programs instead. They still get me sweating my way into a great mood. Identify the activities you enjoy, and get going.
How do you get started?
Choose something accessible. The power of exercise doesn't come from fancy equipment, but from the effort you put in. If you pick something you can get to and that fits your timetable, you've lowered the barriers to beginning. For example, you can:
•Turn everyday errands into workouts when you do them on foot or by bike. (Extra points for adding a hill, or taking the long way home.)
•Check out the activities offered at your local park, like swimming, basketball games, or fitness classes.
•Commit to an in-home Beachbody® workout program that's sure to fit your schedule.
So start today. Boost your activity level and help put a smile on your face. Because you don't have to wait for the sunshine to feel good.
I'd love to help you you get started with a new fitness goal. Let's make 2011 your healthiest year ever. Send me an email to fitwithjessica@live.com
And feel free to leave a comment below!
Tuesday, January 25, 2011
A day in the life of my eating plan
Don't get me wrong, I do love to offer free help and advice, but sometimes you have to put limits on what you do for free and what is a service that should be paid for. Since I'm not a registered nutritionist, I feel funny charging people for meal plans that I do create. So that's why I stopped. When I became a Team Beachbody Coach I found a great alternative and problem solver is the Team Beachbody Custom Meal Plan Wizard that comes with the upgraded Club membership.
What I've also found to be a great tool for planning my meals is the nutrition guide books that come with almost every Beachbody workout program. P90X, Insanity and Brazil Butt Lift are the 3 programs in my library. Each one of those came with a nutrition plan that's easy to follow and if you like to cook, you can totally modify the recipes to suit your taste buds.
So here is a sample day for me from yesterday. I'm in Phase 1 of the P90X Nutrition Plan. Phase 1 is a lower carb phase, meaning 50% protein, 30% carbs and 30% fat. I'm taking in about 1800-2000 calories per day, eating 5-6 small meals. These meals are inspired by or taken from the P90X Nutrition Guide.
Post workout snack
small recovery drink and a cup of non-fat yogurt
Breakfast
Spinach & mushroom omelet with 8 oz milk, 1/2 a grapefruit and a cup of green tea
Snack
P90X Peak Performance Bar (wildberry yogurt)
Lunch
Grilled chicken over baby spinach with tomatoes, celery, baby carrots, avocado and balsamic/rice vinegar. And 1 TBS of vanilla whey protein powder mixed with water.
Snack
Chocolate Shakeolgy mixed with 4 oz chilled coffee, 4 oz milk and 4 oz water, and a dash of cinnamon
Dinner
Roasted chicken breast with oven roasted veggies, spinach salad and one slice of whole wheat bread.
If you're really serious about changing your ways in order to lose weight, burn fat and gain muscle, or just feel better, you need to get serious about your eating habits too. But getting serious doesn't mean it doesn't taste good or your starving yourself. As you can see I had a lot of food yesterday. My big treat was my Shakeology:)
For those of you who think its too expensive to buy a workout system like P90X or do the Custom Meal Plan Wizard, I say divide the cost by number of days in a month. For instance the Meal Plan Wizard comes out to about 50 cents per day. Considering what kind of junk we buy through out the day that costs more than that, I think the Custom Meal Plan Wizard is a bargain.
I'd love to hear from you. Please feel free to leave a comment below or email me at fitwithjessica@live.com
Sunday, January 9, 2011
Woo hoo! Brazil Butt Lift end of week 4 results!
Okay, this was my last week of round one with Brazil Butt Lift. After 4 weeks of working the bum bum (pronounced boom boom,and Brazilian for booty), tucking the tummy, sculpting the body I'm quite pleased with the results.
I know my results would have been a lot better if I didn't start Brazil Butt Lift during the holiday season. I'll admit that I indulged in some holiday goodies. So I'm going to do another round, but this time really behave.
Here were my measurements on Day 1/Week 1:
Waist 28.5"
Hips 36"
Thigh 20.5" each
And here are my measurements on Day 6/Week 4:
Waist 26.5"
Hips 35"
Thigh 19.5" each
I lost a total of 2 inches off my waist, 1 inch off my hips and 1 inch off each thigh.
Even though my nutrition wasn't the best, it wasn't the worst either, so that helped. Shakeology played a big part in me not totally blowing it with my nutrition.
I made sure I pushed play every day I was scheduled to workout, even Christmas Day. If you want results you need to commit yourself to sticking with a plan. And a structured plan works the best. Trust me I know.
If you would like more information on Brazil Butt Lift or any of the other Beachbody workouts email me at fitwithjessica@live.com.
I'd love to hear from you, feel free to leave a comment below.
I know my results would have been a lot better if I didn't start Brazil Butt Lift during the holiday season. I'll admit that I indulged in some holiday goodies. So I'm going to do another round, but this time really behave.
Waist 28.5"
Hips 36"
Thigh 20.5" each
Waist 26.5"
Hips 35"
Thigh 19.5" each
I lost a total of 2 inches off my waist, 1 inch off my hips and 1 inch off each thigh.
Even though my nutrition wasn't the best, it wasn't the worst either, so that helped. Shakeology played a big part in me not totally blowing it with my nutrition.
I made sure I pushed play every day I was scheduled to workout, even Christmas Day. If you want results you need to commit yourself to sticking with a plan. And a structured plan works the best. Trust me I know.
If you would like more information on Brazil Butt Lift or any of the other Beachbody workouts email me at fitwithjessica@live.com.
I'd love to hear from you, feel free to leave a comment below.
Monday, January 3, 2011
Things that made my life better in 2010
I wanted to share some of the things that made 2010 a little better than 2009. I plan on using all of them in 2011 too. Some of them are fitness, others are nutrition, some beauty/health, and others are just stuff to help you get things done or get better organized. So here is my list in no particular order:
I'd love to hear from you. Please feel free to leave a comment here or email me at fitwithjessica@live.com
- P90X - this really changed my life in 2010. I was starting to pack on some pounds, the long winter also made me feel really down. P90X helped me get back into exercising in an organized way. Before that I would just teach my classes here and there, or just do what I felt like. But having an organized approach really makes all the difference. Plus there is also an great nutrition guide to help you get that part organized too. Its like getting a personal trainer and nutritionist for $119.
- Fly lady - Okay, this is like having a coach to help you get your home clean and organized. You get emails everyday (I warn you a lot), and you are given assignments/missions to complete. The whole concept is to not spend a lot of time being a perfectionist. Just set your timer for 15 min and FLY!! Its really helped me get the clutter under control and have a house that's ready for visitors anytime.
- Team Beachbody - whether you decide to join for free, as a club member or a coach, you get online tools to track your workouts, you get an online coach to help you reach your fitness goals, and you also make a lot of new like-minded friends who want to see you succeed. I've made a lot of new, cool friends, have helped a lot of cool people, and have also built a nice online business doing something that I'm really passionate about. And I don't have to hire a sitter to watch my kids. What's better than that?
- Burt's Bees Pomegranate Lip Balm - I love this stuff. I don't wear a lot of makeup, but this is a must for me. Smells nice, gives a slight hint of color and helps keep my lips soft.
- Avon's Moisture Effective Eye Makeup Remover - You really need to email my friend Cheryl Ann and order this. Its awesome stuff. Super gentle, takes off all mascara, even water-proof. It won't cause eyelash breakage either. Good stuff. Her email is cagavon@hotmail.com.
- Shark Steam Mop - I totally love my Shark. It makes mopping floors super fast and super easy. Nuff said.
- Brazil Butt Lift - I started this almost 4 weeks ago, and I just love the results I'm getting from it. Its a fun workout that will tone and strengthen your whole body, with emphasis on your bum bum (pronounced boom boom). Plus the nutrition guide that comes with it has some yummy, easy recipes:)
- Using a meal plan - If you don't use a meal plan, you really need to start. I scoffed at the idea in 2009, but now I love it. I use the Beachbody Custom Meal Planner as well as the nutrition guides that come with P90X, Insanity and Brazil Butt Lift. You can make your own meal planner, but if you need healthy ideas, I suggest check out the Beachbody one. Meal planning helps you save money, have less food waste, and takes the stress out of what you will have for dinner. My kids love knowing in advance what I'm making. And I have them help me pick the meals for the week.
- Shakeology - This stuff is great! Its all natural and so yummy. I was very skeptical about trying it, but I'm hooked (so is my husband). I use this mostly as lunch. I don't have time to prepare lunch some days, and I don't want to grab a frozen dinner, or fast food lunch. Shakeology is less expensive than a Starbuck's coffee and has all the nutrition you need. Its rich in antioxidants, vitamins, minerals and flavor. I even brought it with me on vacation. You really need to try the chocolate.
- Online grocery shopping - I actually started using this in 2007, but continue to use it. If your grocer offers online shopping, you really need to take advantage of it. You save time, money and aggravation. I love it. I place my order online and pick it up later. Very simple.
I'd love to hear from you. Please feel free to leave a comment here or email me at fitwithjessica@live.com
Sunday, November 14, 2010
Lesson learned.
On Friday morning I was schooled with my own advice. As a Team Beachbody Coach, I often tell people that they need to prepare for their journey of eating right and exercise. You need to make sure you eat 5 small meals per day. You need to stock the house with healthy foods, prepare snacks to take with you, etc...
Well, this past Friday I really annoyed myself by not following my own advice. I had gotten out of the habit of packing a mid-morning snack for myself when the weather turned cooler. Park trips with the kids were dwindling down and any errands I had to do were short and sweet. I always made it back in time for my snack. But this day I my husband took off from work and wanted me to visit Home Depot with him. Well our Home Depot is about 20 min away, but I still thought we'd make it back in time, so I just packed snacks for the kids. After looking at all the mirrors, toilets, lighting (were giving our powder room a makeover) the quick trip was extended. Then my husband had an idea to take the kids to the park afterwards. At first it seemed like a good idea, but as each minute ticked by my stomach was growling and the smoothie I had for breakfast was wearing thin. I really wanted to do the park and be happy about it, but I was starving! I should have insisted that we stop home first so I can grab and apple and a handful of almonds, but I didn't want to delay us. What a mistake that was. By the time we reached the park, I was hungry, chilly, grumpy, you name it. I was annoyed with myself for not being prepared. I teach people to prepare themselves and I didn't do it.
Well, I reached the point of being famished by the time we left, and now I had a cranky 2 year old to deal with too. Luckily, I still had some Shakeology left (was waiting for a new shipment), and I was able to blend up a fast lunch for myself. I don't think anything has ever been so welcomed before.
So my valuable lesson that I learned that day was to get back in the habit of being prepared with snacks. You never know what the day will bring and if you may get delayed. I didn't want to be tempted with stopping at Dunkin Donuts or McDonald's because I knew that I was so hungry I wouldn't make good choices. Did you ever get like that?
I'm going to make sure that I keep one or two protein bars in my glove compartment. I'm also going to make a snack to-go like I do for my kids. What's worked for me in the past is something like an apple or pear with 1/4 cup of nuts, or instead of nuts a Kraft low-fat cheese stick. Even a half of a peanut butter & all fruit spread on whole wheat bread would be a good choice.
It just goes to show you that even the "pros" mess up sometimes, but mistakes are a necessary tool for learning.
I'd love to hear from you:) Feel free to leave a comment here or email me at fitwithjessica@live.com
Well, this past Friday I really annoyed myself by not following my own advice. I had gotten out of the habit of packing a mid-morning snack for myself when the weather turned cooler. Park trips with the kids were dwindling down and any errands I had to do were short and sweet. I always made it back in time for my snack. But this day I my husband took off from work and wanted me to visit Home Depot with him. Well our Home Depot is about 20 min away, but I still thought we'd make it back in time, so I just packed snacks for the kids. After looking at all the mirrors, toilets, lighting (were giving our powder room a makeover) the quick trip was extended. Then my husband had an idea to take the kids to the park afterwards. At first it seemed like a good idea, but as each minute ticked by my stomach was growling and the smoothie I had for breakfast was wearing thin. I really wanted to do the park and be happy about it, but I was starving! I should have insisted that we stop home first so I can grab and apple and a handful of almonds, but I didn't want to delay us. What a mistake that was. By the time we reached the park, I was hungry, chilly, grumpy, you name it. I was annoyed with myself for not being prepared. I teach people to prepare themselves and I didn't do it.
Well, I reached the point of being famished by the time we left, and now I had a cranky 2 year old to deal with too. Luckily, I still had some Shakeology left (was waiting for a new shipment), and I was able to blend up a fast lunch for myself. I don't think anything has ever been so welcomed before.
So my valuable lesson that I learned that day was to get back in the habit of being prepared with snacks. You never know what the day will bring and if you may get delayed. I didn't want to be tempted with stopping at Dunkin Donuts or McDonald's because I knew that I was so hungry I wouldn't make good choices. Did you ever get like that?
I'm going to make sure that I keep one or two protein bars in my glove compartment. I'm also going to make a snack to-go like I do for my kids. What's worked for me in the past is something like an apple or pear with 1/4 cup of nuts, or instead of nuts a Kraft low-fat cheese stick. Even a half of a peanut butter & all fruit spread on whole wheat bread would be a good choice.
It just goes to show you that even the "pros" mess up sometimes, but mistakes are a necessary tool for learning.
I'd love to hear from you:) Feel free to leave a comment here or email me at fitwithjessica@live.com
Monday, October 25, 2010
Two More Shakeology Success Stories
I promised this news last week, but things got so busy. Better late than never though!
I got some great news last week. Two people that I'm coaching decided to jump start that nutrition and fitness goals by doing the Shakeology 3-Day Cleanse. First Jon from VA started on Monday, October 18th. His fiancee decided to do it with him for moral support. Jon lost 9 pounds and his fiancee lost 4.5 pounds. Jon is feeling great now and excited to get started with his fitness and nutrition goals.
Next my friend Lisa decided she needed a boost to help her get motivated. She had all the tools, but just needed a push. Lisa started the Shakeology 3-Day Cleanse on Tuesday, October 19th. She lost an amazing 12 pounds! Lisa was so psyched and she's ready to start Insanity and get back into shape.
There you have it. Two more success stories with Shakeology. The chocolate is so awesome. I feel like I'm having a dessert. I look forward to my daily shake everyday.
If you want more information on Shakeology and its benefits, send me an email to fitwithjessica@live.com. Or you can click here for more infomration on the 3-Day Cleanse . I love hearing comments, feel free to leave one here.
I got some great news last week. Two people that I'm coaching decided to jump start that nutrition and fitness goals by doing the Shakeology 3-Day Cleanse. First Jon from VA started on Monday, October 18th. His fiancee decided to do it with him for moral support. Jon lost 9 pounds and his fiancee lost 4.5 pounds. Jon is feeling great now and excited to get started with his fitness and nutrition goals.
Next my friend Lisa decided she needed a boost to help her get motivated. She had all the tools, but just needed a push. Lisa started the Shakeology 3-Day Cleanse on Tuesday, October 19th. She lost an amazing 12 pounds! Lisa was so psyched and she's ready to start Insanity and get back into shape.
There you have it. Two more success stories with Shakeology. The chocolate is so awesome. I feel like I'm having a dessert. I look forward to my daily shake everyday.
If you want more information on Shakeology and its benefits, send me an email to fitwithjessica@live.com. Or you can click here for more infomration on the 3-Day Cleanse . I love hearing comments, feel free to leave one here.
Saturday, October 23, 2010
Could Those Extra Pounds Be Water Weight? Lose 'Em Fast!
In this article Debra Pivko of Beachbody explains how to get rid of water weight. Some people actually believe not drinking water will help. This is the farthest thing from the truth. I even had one person ask me if swimming in a pool contributes to water weight. Again, not true. Exercise is the best way to sweat out the excess water and that can include swimming in a heated pool during the cold months.
By Debra Pivko
Ever wonder how you gained 5 pounds overnight—even when you're cutting calories? The usual culprit is water weight.
If your stomach feels bloated, your face looks puffy, or your hands and feet swell, it's likely that your body is retaining water. And this may show up on the scale as a few extra pounds. Not fun.
Here's why it happens. Your body is constantly trying to rid itself of the salt you consume. When it can't purge all the extra salt, your tissues react by holding on to water, so the ratio of salt to water is always at a safe level.
But if you want to determine your real weight, see how close you are to your fitness goals, and button up those old jeans with ease, follow these quick tips to lose the extra water weight—fast.
Drink more water.
It may seem counterintuitive, but not drinking enough water every day can actually make you retain more water! Dehydration causes your body to go into panic mode, and it'll hold on to water the next time you take a drink. Diuretics like alcohol, tea, and caffeinated soda can actually have a dehydrating effect on your body since they flush water out of your system.
What to do? Drink at least eight to ten glasses of water each day so your body will maintain its fluid balance, and you won't gain those extra pounds. Water is the best diuretic you can give your body and it's all natural, and usually free! If looking thinner and feeling less bloated isn't enough motivation, here's some more. Drinking water before each meal has been shown to help promote weight loss and even to help keep your skin healthy, which is particularly useful if you don't want your skin to sag once you lose weight.
So keep a water bottle at your desk, send yourself "drink water" reminders if you have to, track your water intake for motivation, or do whatever it takes to remember to drink enough water. The extra hydration will prevent those false pounds from showing up on the scale.
Sweat it out with exercise.
When you sit in one place for a long period of time, your circulation slows down and your body can begin to swell. Exercise promotes blood flow and circulation (not to mention sweating). So when you get in some serious cardio, you'll literally sweat out excess fluids and pounds. Make sure to get your daily exercise to help rid your body of water weight.
The exercise program that leaves my workout clothes most drenched in sweat would have to be Chalene Johnson's TurboFire®. When I eat too much salt or just too much food and feel extra bloated, Chalene's latest program is my savior that helps me get my stomach looking flat, fast. I just pop one of the high-intensity interval training or cardio kickboxing discs in the DVD player to work up a serious sweat and burn major calories. I think it's the awesome music remixes that keep me going through the intense cardio conditioning. After big holiday meals, like the annual Thanksgiving feast for example, I can expect to find my coworkers ready for some TurboFire to fire up our weight loss and sweat it all out.
Limit the sodium in your diet.
To give your body a break from retaining water and working hard to eliminate sodium in the first place, try to keep your sodium intake to less than 2,300 milligrams per day and avoid adding salt to foods.
Watch out for sneaky salt in boxed or packaged foods by reading nutrition labels carefully. Some of the foods where sodium is often hidden are canned soups, fast foods, pickled foods, processed/deli meats, cheeses, frozen meals, and soy sauce. Make sure to look for labels that say "reduced sodium" or "sodium free." You may also want to choose fresh vegetables over canned. While canned veggies can be a handy substitute for fresh, they're typically laden with preservatives or sauces and seasonings that add extra sodium. A cup of canned cream-style corn, for example, contains 730 milligrams of sodium.
Also, food at restaurants and fast food establishments often contains high amounts of sodium. Eliminate all table salt and try using pepper or other spices on your food instead. Or, maybe try nothing and remind yourself what the food actually tastes like.
Another great way to keep track of your sodium intake is by getting your own customized nutrition plan with Team Beachbody's My Meal Planner. It's an awesome new benefit of the Team Beachbody® Club membership. You'll get a week's worth of recipes that include low-sodium options, or you can modify and make substitutions to the recipes for even lower sodium options. I use it to track my progress throughout the week so I know all my nutrition stats. You can even use the food analyzer to search any food and get the nutrition information for it. I'm obsessed.
Eat more protein.
Deficiencies in protein, along with vitamins B1, B5, and B6, can lead to water retention as these nutrients assist with fluid balance functioning. Some good sources of these nutrients include lean beef, legumes, and low-fat dairy products. You should try to eat two to three appropriate portions of lean protein per day.
Don't starve yourself.
Undereating can also cause you to gain water weight. Eating fewer than 1,200 calories a day may cause your body to retain water and, ironically enough, cause you to gain more weight.
Limit your sugar intake.
Having too much sugar in your body can cause your insulin levels to rise. High levels of insulin may make it harder for your body to get rid of sodium, which in turn causes water weight gain.
Eat more fresh fruits and vegetables.
Fresh fruits and vegetables—especially those naturally rich in water, such as watermelon, onions, celery, and cucumbers—can make you urinate more frequently, reducing water retention. Fruits and vegetables also provide ample sources of potassium, which assists with fluid balance within body cells. I love going to the farmers' market on Sundays and picking up fresh fruits and veggies, but let's face it—making constant trips to buy fresh produce doesn't always fit into my lifestyle. Thank goodness for Shakeology®. It's an easy way to get my fruits and veggies without having to set up shop in the produce section of the market. And that way, my veggies come in the form of a delicious chocolate-flavored treat. I sometimes toss a mini banana into my shake for some extra potassium, which also helps discourage water retention and keeps my muscles from cramping up during workouts
I'd love to hear from you. If you need help losing those last few pound or have more than 5 to lose, let me help you. You can leave a comment here or email me at fitwithjessica@live.com.
By Debra Pivko
Ever wonder how you gained 5 pounds overnight—even when you're cutting calories? The usual culprit is water weight.
If your stomach feels bloated, your face looks puffy, or your hands and feet swell, it's likely that your body is retaining water. And this may show up on the scale as a few extra pounds. Not fun.
Here's why it happens. Your body is constantly trying to rid itself of the salt you consume. When it can't purge all the extra salt, your tissues react by holding on to water, so the ratio of salt to water is always at a safe level.
But if you want to determine your real weight, see how close you are to your fitness goals, and button up those old jeans with ease, follow these quick tips to lose the extra water weight—fast.
Drink more water.
It may seem counterintuitive, but not drinking enough water every day can actually make you retain more water! Dehydration causes your body to go into panic mode, and it'll hold on to water the next time you take a drink. Diuretics like alcohol, tea, and caffeinated soda can actually have a dehydrating effect on your body since they flush water out of your system.
What to do? Drink at least eight to ten glasses of water each day so your body will maintain its fluid balance, and you won't gain those extra pounds. Water is the best diuretic you can give your body and it's all natural, and usually free! If looking thinner and feeling less bloated isn't enough motivation, here's some more. Drinking water before each meal has been shown to help promote weight loss and even to help keep your skin healthy, which is particularly useful if you don't want your skin to sag once you lose weight.
So keep a water bottle at your desk, send yourself "drink water" reminders if you have to, track your water intake for motivation, or do whatever it takes to remember to drink enough water. The extra hydration will prevent those false pounds from showing up on the scale.
Sweat it out with exercise.
When you sit in one place for a long period of time, your circulation slows down and your body can begin to swell. Exercise promotes blood flow and circulation (not to mention sweating). So when you get in some serious cardio, you'll literally sweat out excess fluids and pounds. Make sure to get your daily exercise to help rid your body of water weight.
The exercise program that leaves my workout clothes most drenched in sweat would have to be Chalene Johnson's TurboFire®. When I eat too much salt or just too much food and feel extra bloated, Chalene's latest program is my savior that helps me get my stomach looking flat, fast. I just pop one of the high-intensity interval training or cardio kickboxing discs in the DVD player to work up a serious sweat and burn major calories. I think it's the awesome music remixes that keep me going through the intense cardio conditioning. After big holiday meals, like the annual Thanksgiving feast for example, I can expect to find my coworkers ready for some TurboFire to fire up our weight loss and sweat it all out.
Limit the sodium in your diet.
To give your body a break from retaining water and working hard to eliminate sodium in the first place, try to keep your sodium intake to less than 2,300 milligrams per day and avoid adding salt to foods.
Watch out for sneaky salt in boxed or packaged foods by reading nutrition labels carefully. Some of the foods where sodium is often hidden are canned soups, fast foods, pickled foods, processed/deli meats, cheeses, frozen meals, and soy sauce. Make sure to look for labels that say "reduced sodium" or "sodium free." You may also want to choose fresh vegetables over canned. While canned veggies can be a handy substitute for fresh, they're typically laden with preservatives or sauces and seasonings that add extra sodium. A cup of canned cream-style corn, for example, contains 730 milligrams of sodium.
Also, food at restaurants and fast food establishments often contains high amounts of sodium. Eliminate all table salt and try using pepper or other spices on your food instead. Or, maybe try nothing and remind yourself what the food actually tastes like.
Another great way to keep track of your sodium intake is by getting your own customized nutrition plan with Team Beachbody's My Meal Planner. It's an awesome new benefit of the Team Beachbody® Club membership. You'll get a week's worth of recipes that include low-sodium options, or you can modify and make substitutions to the recipes for even lower sodium options. I use it to track my progress throughout the week so I know all my nutrition stats. You can even use the food analyzer to search any food and get the nutrition information for it. I'm obsessed.
Eat more protein.
Deficiencies in protein, along with vitamins B1, B5, and B6, can lead to water retention as these nutrients assist with fluid balance functioning. Some good sources of these nutrients include lean beef, legumes, and low-fat dairy products. You should try to eat two to three appropriate portions of lean protein per day.
Don't starve yourself.
Undereating can also cause you to gain water weight. Eating fewer than 1,200 calories a day may cause your body to retain water and, ironically enough, cause you to gain more weight.
Limit your sugar intake.
Having too much sugar in your body can cause your insulin levels to rise. High levels of insulin may make it harder for your body to get rid of sodium, which in turn causes water weight gain.
Eat more fresh fruits and vegetables.
Fresh fruits and vegetables—especially those naturally rich in water, such as watermelon, onions, celery, and cucumbers—can make you urinate more frequently, reducing water retention. Fruits and vegetables also provide ample sources of potassium, which assists with fluid balance within body cells. I love going to the farmers' market on Sundays and picking up fresh fruits and veggies, but let's face it—making constant trips to buy fresh produce doesn't always fit into my lifestyle. Thank goodness for Shakeology®. It's an easy way to get my fruits and veggies without having to set up shop in the produce section of the market. And that way, my veggies come in the form of a delicious chocolate-flavored treat. I sometimes toss a mini banana into my shake for some extra potassium, which also helps discourage water retention and keeps my muscles from cramping up during workouts
I'd love to hear from you. If you need help losing those last few pound or have more than 5 to lose, let me help you. You can leave a comment here or email me at fitwithjessica@live.com.
Monday, October 11, 2010
My favorite shake and the results I'm seeing
You've heard me talk about Shakeology and why I love it. I'm a very frugal and skeptical person by nature. I didn't want to spend the money on it. Plus I've been around long enough to see products come out filled with empty promises. But because I get so many people asking me, "what should I do to lose weight?" or "what supplements do you recommend?" I had to give it a try to form an honest opinion about it. I figured if I didn't like it or it turned out to be bogus, I'd send it back for a full refund. Nothing to lose at all.
Well that was back in March, and I have been using it daily since then. Not only am I using it and loving it, but my husband who is even more skeptical than me is using it too.
I think most of you who know me, know that I am honest about what I believe works and what doesn't. If I try something and don't like it, I tell you. And for my husband to tell people at work about it speaks volumes.
I've gotten so many people who I coach emailing me telling me how much they love using it too. Its really that good.
I have it everyday for lunch. My schedule is busy with being a stay at home mom of 4 kids. I also run my own online fitness business and have a house to take care of. Besides doing all of this, I work out everyday and eat about 5 meals per day. I need to eat every 2-3 hours or I get cranky, jittery and ready to pig out on anything. So its very important for me to fuel my body with good, healthy nutrition in order to keep going.
Here is a picture that compares the cost and nutrition of Shakeology vs. a fast food lunch (which would be just as easy):
What made Shakeology even more attractive to me was the fact that I'm doing something healthy for my body beside stuffing food in my mouth. Since using Shakeology, I've noticed:
Listen, I'd love to hear from you and get your feedback. Feel free to leave a comment here or email me at fitwithjessica@live.com
If you have any questions or need help with working out and eating right, please feel free to contact me.
Well that was back in March, and I have been using it daily since then. Not only am I using it and loving it, but my husband who is even more skeptical than me is using it too.
I think most of you who know me, know that I am honest about what I believe works and what doesn't. If I try something and don't like it, I tell you. And for my husband to tell people at work about it speaks volumes.
I've gotten so many people who I coach emailing me telling me how much they love using it too. Its really that good.
I have it everyday for lunch. My schedule is busy with being a stay at home mom of 4 kids. I also run my own online fitness business and have a house to take care of. Besides doing all of this, I work out everyday and eat about 5 meals per day. I need to eat every 2-3 hours or I get cranky, jittery and ready to pig out on anything. So its very important for me to fuel my body with good, healthy nutrition in order to keep going.
Here is a picture that compares the cost and nutrition of Shakeology vs. a fast food lunch (which would be just as easy):
Seeing a comparison like that really helped to justify the cost for me. I could even buy frozen dinners to keep on hand and its still going to be around $4 per serving and really high in sodium and artificial ingredients. I get it for less than $3 per serving with my discount and free shipping (you can ask me how you can do that).
What made Shakeology even more attractive to me was the fact that I'm doing something healthy for my body beside stuffing food in my mouth. Since using Shakeology, I've noticed:
- My nails seem stronger and look better (even on my toes LOL).
- I don't crave sweets anymore (I used to indulge in a bowl of ice cream every night).
- I don't feel as sore after hard workouts
- I manage to keep my weight right on target even if I miss a few days of working out
- I don't get monthly cramps anymore (sorry had to throw that in because this was something that really bothered me every month and left me unable to workout)
- I'm able to feel satisfied and not too full during my afternoon workouts
Listen, I'd love to hear from you and get your feedback. Feel free to leave a comment here or email me at fitwithjessica@live.com
If you have any questions or need help with working out and eating right, please feel free to contact me.
Sunday, October 3, 2010
My vacation and staying fit
I don't know about you, but I can still have a great time on my vacation if I take the time out to squeeze in exercise and plan some healthy meals and snacks. I know this isn't a very popular idea, but trust me, if you give it a try you won't be disappointed.
Recently, my family and I had the opportunity to take some time off and travel to Florida to visit with my mom and also my dad. We stayed at Disney's Animal Kingdom Lodge, Kidani Village. First off, we were blessed to stay at this amazing resort. It made it very easy to keep up with eating right and sticking to my P90X routine (at the time of my vacation I was in week 11 now in week 12). We stayed in a room with a fully equipped kitchen. I know there are a lot of people who don't find cooking on their vacation fun, but with 4 kids it really saves us from a lot of headaches and spending too much money on food. Knowing we would have the kitchen, I packed my vanilla whey protein and Shakeology, along with things like plain oatmeal, whole grain bread, beans, brown rice and other healthy goodies. Once we got down there I hit up Wal-Mart for the rest of our pantry.
You can save a ton of money, time and calories by just eating breakfast in your room. With a dishwasher right there all we had to do was prepare, eat and stack dishes. Then we were ready to hit the pool.
We did indulge a few times and ordered private poolside dining, but we tried to stay healthy with that too. The resort made it easy to pick healthy choices such as Tandoori chicken with chickpeas. But for most of the days, I just ran up to the room to blend up (well my husband did that) a chocolate and peanut butter Shakeology.
I stuck to my P90X schedule as closely as possible. Since I was on vacation, I didn't want to spend too much time in the gym, so I adjusted my routine to include 25 minutes on the treadmill or stepper and then 25 minutes of a strength routine. Then on my scheduled cardio days I did 35-40 minutes on the treadmill or stepper and then 10 minutes of abs. I feel like even though it was a quick routine, I worked really hard.
Again, I know most of you might find this not fun at all, or maybe even slightly crazy, but I didn't gain any weight while away and no feelings of "why did I eat that much?" type guilt.
I've got lots more to blog about, but will wait until later on.
I'd love to hear from you! Please feel free to comment or send me an email to fitwithjessica@live.com.
Thursday, August 12, 2010
Success Story - Sky, Team Beachbody Member/Flight Attendant
Sky let me share an email she sent me last night:
"Coach, I am doing GREAT!!! Loving my P90X, the SHAKEOLOGY has done WONDERS FOR ME!!!! Today was my jeans day where I tried on my clothing. And I am officially from a size 9/10 down to a comfortable, loose size 7/8. I have dropped quite a bit of weight with my Shakeology being my BEST MEAL OF THE DAY!!!! I'm going to order new uniforms as my current ones are simply slipping off. = ) LOL.. I am soooooo HAPPY!!!"
Again, Sky doesn't have the most ideal schedule in the world, yet she is bringing it every time and making the best of it.
So what's stopping you from losing that last 10 or 20 pounds (or more)? What's stopping you from changing the way you live to a more healthier lifestyle?
I know people who think nothing of paying over $4.50 for a beer when they go out or $9 for a glass of wine. I have friends who think nothing of spending over $4 daily on Starbuck's coffee or $6 daily on a pack of cigarettes. Yet they look at me like I have two heads when they hear the price of Shakeology or P90X, or another workout system or supplement. If you breakdown what the cost of Shakeology is, at the most its only $3.96 per serving. P90X works out to be about $1.32 per day if you divide it up into 90 days. And they will complain that they are overweight, tired, feeling miserable, on too much medication, have no energy...
Sky didn't let excuses stop her, and she could have come up with a lot. Don't let the excuses in your head stop you. You don't have to just except feeling tired, lacking energy, being overweight. You can change your life and start living healthier. Its not too late.
Send me an email if you have questions or want help.
Wednesday, August 4, 2010
What will inspire you to make a change?
Bob A. was 52 years old, overweight, on high blood pressure medicine and anti-depressants. Something needed to change. His wife had completed P90X and had awesome results. But it wasn't until he heard that his son was being picked on because of his own weight problem, that Bob decided it was time to make the changes. I love this story because so many people say to me "its too late," or "I could never do that" or "you were already in shape."
Well, Bob was far from the greatest beginning shape at all and he made a total transformation. Now at 52 and being very out of shape it was hard for Bob to keep up with his son and the workouts. In stead of letting this discourage him, he decided to try Shakeology to give him the boost he needed. So with the help of Shakeology and P90X, Bob lost 47 pounds and 6 inches off of his waist. Plus he was able to get off the antidepressants and the high blood pressure medication. and to top it all off he won $5,000 in the Beachbody Success Story Contest. How cool is that?
Here's his story in a short video.
Well, Bob was far from the greatest beginning shape at all and he made a total transformation. Now at 52 and being very out of shape it was hard for Bob to keep up with his son and the workouts. In stead of letting this discourage him, he decided to try Shakeology to give him the boost he needed. So with the help of Shakeology and P90X, Bob lost 47 pounds and 6 inches off of his waist. Plus he was able to get off the antidepressants and the high blood pressure medication. and to top it all off he won $5,000 in the Beachbody Success Story Contest. How cool is that?
Here's his story in a short video.
Thursday, July 29, 2010
Girls, you need to eat!!!
Its funny but when I coach guys, they never give me a hard time about how many calories they should be eating. They happily take the advice of eating good foods, working out and they lose fat plus gain muscle. Its so easy coaching men. They don't argue that they think it will be too many calories. They don't make faces at me in disgust when told they need to eat 5 or 6 small meals a day. They just do it and it works.
But every single one of the ladies I coach or personal train, or teach a fitness class to always questions this advice. They roll their eyes at me. They make excuses. They will even try to bargain down the calories. I know ladies, that's what makes us different form men. But this good advice really works. You need to eat if you want to get to a healthier weight, lose fat and gain some lean, sexy looking muscle.
If you aren't doing any exercise at all, then you can go a lot lower in calories, but if you're spinning, running, doing P90X, Zumba, Turbo Fire, Insanity, kickboxing, weight training or any other strenuous exercise program at least 3-5 days per week, you need to eat and eat often!
Here's a sample of my day:
Bkfst: 8 oz low fat milk mixed with 1/2 sliced banana, 1 scoop vanilla whey protein and 1/2 cup of frozen berries blended with ice OR 1 cup of Greek low fat yogurt, with 1/2 cup of frozen berries and 1 tsp of honey
Snack: 1 small apple with 1/3 cup of almonds OR 1 P90X Peak Performance Bar
Lunch: 2 cups of salad greens with 3-4 oz chicken and a little dressing OR 1 scoop of chocolate Shakeology blended with 8 oz low fat milk and ice, w/ 1 tbs peanut butter
snack: 2 multi grain plain rice cakes with 2 tsp of PB on each OR 1 scoop of Choc. Shakeology blended with water and ice (if I didn't have it for lunch)
Dinner: 1-1/2 cups of salad greens, 1 cup of veggies and 3-4 oz of chicken, lean pork or lean beef
Now depending on how much exercise you do, what type, how much you weigh, your age, your height and your goals, your calories are going to go up or down, but the simple fact of the matter is you need to fuel your body with good nutrition if you want it to perform at peak performance. Think of your body as a machine. Put the right fuel into it and its going to run smoothly. Put bad stuff or not enough stuff in and its going to sputter and stall.
Did you also know that the act of chewing, swallowing and digesting your food, burns calories? Did you also know that your body works harder to burn certain foods? Did you also know that if you want to keep your blood sugars regulated, you need to eat often? And did you know that fluctuating blood sugar levels can contribute to weight gain or lack of weight loss?
So ladies, take a look at what the healthy guys you know are doing. They're not starving themselves, or only eating carrots for lunch. Look at what they pack in their coolers and take to work. Granted you don't need to eat the same portions they are, but you should take some lessons from the guys, and listen to me, Coach Jessica:)
Let me know if you need more help with this. I know it is hard to change the way you think or were taught to think. You can email me anytime at wattersjes@msn.com.
But every single one of the ladies I coach or personal train, or teach a fitness class to always questions this advice. They roll their eyes at me. They make excuses. They will even try to bargain down the calories. I know ladies, that's what makes us different form men. But this good advice really works. You need to eat if you want to get to a healthier weight, lose fat and gain some lean, sexy looking muscle.
If you aren't doing any exercise at all, then you can go a lot lower in calories, but if you're spinning, running, doing P90X, Zumba, Turbo Fire, Insanity, kickboxing, weight training or any other strenuous exercise program at least 3-5 days per week, you need to eat and eat often!
Here's a sample of my day:
Bkfst: 8 oz low fat milk mixed with 1/2 sliced banana, 1 scoop vanilla whey protein and 1/2 cup of frozen berries blended with ice OR 1 cup of Greek low fat yogurt, with 1/2 cup of frozen berries and 1 tsp of honey
Snack: 1 small apple with 1/3 cup of almonds OR 1 P90X Peak Performance Bar
Lunch: 2 cups of salad greens with 3-4 oz chicken and a little dressing OR 1 scoop of chocolate Shakeology blended with 8 oz low fat milk and ice, w/ 1 tbs peanut butter
snack: 2 multi grain plain rice cakes with 2 tsp of PB on each OR 1 scoop of Choc. Shakeology blended with water and ice (if I didn't have it for lunch)
Dinner: 1-1/2 cups of salad greens, 1 cup of veggies and 3-4 oz of chicken, lean pork or lean beef
Now depending on how much exercise you do, what type, how much you weigh, your age, your height and your goals, your calories are going to go up or down, but the simple fact of the matter is you need to fuel your body with good nutrition if you want it to perform at peak performance. Think of your body as a machine. Put the right fuel into it and its going to run smoothly. Put bad stuff or not enough stuff in and its going to sputter and stall.
Did you also know that the act of chewing, swallowing and digesting your food, burns calories? Did you also know that your body works harder to burn certain foods? Did you also know that if you want to keep your blood sugars regulated, you need to eat often? And did you know that fluctuating blood sugar levels can contribute to weight gain or lack of weight loss?
So ladies, take a look at what the healthy guys you know are doing. They're not starving themselves, or only eating carrots for lunch. Look at what they pack in their coolers and take to work. Granted you don't need to eat the same portions they are, but you should take some lessons from the guys, and listen to me, Coach Jessica:)
Let me know if you need more help with this. I know it is hard to change the way you think or were taught to think. You can email me anytime at wattersjes@msn.com.
Tuesday, July 13, 2010
Just started week 3 of Insanity - wowza!
Okay so results are in with completing 2 weeks of Insanity. I have lost a total of 3 lbs, and can totally see a difference in my legs and my belly. My legs are looking a lot more shapely and my belly is flatter.
I'm eating about 1800-2000 calories of really good food per day. No soda, just water to drink and I will have milk with my smoothies. I have also been having one Shakeology a day which makes life easier when lunchtime rolls around and I have 4 hungry kids, one of which is a cranky 2-year old that is also ready for a nap. So I don't always have the luxury to sit down and have a salad with chicken.
Even though Insanity is really challenging, I get a good feeling when I'm done. I feel like I am able to accomplish something that is normally a little difficult for me. See I love working out, but I always preferred more strength training, Pilates and yoga.
Well, I'll keep you all posted on how things continue to go. In the meantime, make it healthy day.
I'm eating about 1800-2000 calories of really good food per day. No soda, just water to drink and I will have milk with my smoothies. I have also been having one Shakeology a day which makes life easier when lunchtime rolls around and I have 4 hungry kids, one of which is a cranky 2-year old that is also ready for a nap. So I don't always have the luxury to sit down and have a salad with chicken.
Even though Insanity is really challenging, I get a good feeling when I'm done. I feel like I am able to accomplish something that is normally a little difficult for me. See I love working out, but I always preferred more strength training, Pilates and yoga.
Well, I'll keep you all posted on how things continue to go. In the meantime, make it healthy day.
Thursday, July 8, 2010
My P90X Transformation Story
I know you've heard me talk about P90X a few times. I'm pretty sure you also know that I don't like to ever recommend something unless it really gets the job done and is worth the money. So I wanted to tell my P90X transformation story, which may inspire you to either take it on or take on another exercise program.
So here I am with Alexa in Florida last November. I know a lot of you don't think I needed to lose weight, but I really wanted to tone up. I'm not sure if you can tell, but I got a little muffin top going on, also a tiny bit of bra bulge and my tummy is just a little puffy. No too bad for having 4 kids, but I knew I could be better.
My eating wasn't too bad, but it was very carbohydrate heavy. I always felt the need for an afternoon nap when Alexa and Michael would take theirs. And I started feeling moodier, this winter was especially a hard time for me.
So in late January, I decided to look into P90X more seriously. I had seen the commercials and I knew it could work from the little bit I saw of it. In the past, I will admit, that if a client asked me about it, I would sort of try and steer them away from it because I was a little afraid they would start using it and not need me. But even people in the fitness industry need a little help. I was reluctant to hire a personal trainer for myself due to the financial impact that would have on our budget. So after some thought I decided to try it.
My first experience with it was with a borrowed copy, so I didn't have the nutrition and exercise guide books. I tried one of the dvd's and it was a reality and ego check for me. Around this time I was also looking into expanding my fitness business, and found out about the Coaching opportunity that Team Beachbody has. So again after lots of thinking, I decided to add Team Beachbody Coaching to my existing fitness business. With my Coach's discount I bought my own copy of P90X, and was thrilled to have it with the nutrition and exercise guide.
No I'll be honest, at first I didn't follow the nutrition guide at all. I was too into my carbs and didn't want to let go. But after thinking about it, I decided to dive in and really take this program seriously. In about 4 weeks I started noticing more definition in my arms. My belly started looking a little flatter and I noticed my waist looking more defined.
The cool thing too is that I started to notice my moodiness improve too. I felt like I had much more energy and didn't need that afternoon nap anymore.
Here's a picture of my bicep by week 11. I was really impressed with the results, and determined to make it to week 13. the right combination of exercise and nutrition was really the kick in the pants I needed. Tony Horton and Beachbody did a great job of putting together a program that is based on confusing your muscles, pushing yourself a little more than you would do by yourself, and having fun with it.
Honestly, I feel like I got a personal trainer in my home for as long as I want and a nutritionist too.
So at week 13, I was really excited because when we opened our swimming pool, all of my bathing suits from last year were too big. My tankini bottoms were super loose and not appropriate if we had guests over. So I treated myself to two bikinis! Nothing expensive. If you know me, you know I'm a bargain shopper. I think I paid $20 for one at Target and $10 for the other at Wal-Mart. Out of respect for my guests' kids, I still do wear a tankini, but one with smaller bottoms that won't fall off.
So here I am in my two cheapo bikinis, acting a little goofy, but that's me. I haven't worn a bikini since I was pregnant with Michael in 2005, and before that I didn't dare wear one since 1999. So do I think P90X was worth every penny? YES! I feel better and look better than I did a few months ago. I'm no longer tired, irritable and feeling puffy. I actually feel a lot younger than I have in a long time too.
So if you are on the fence of whether an exercise program that you see advertised on the television can work, please feel free to email me at wattersjes@msn.com or you can visit my Team Beachbody website by clicking here.
So what am I doing now? Well after finishing P90X, I took a week off and I tried the Shakeology 3-day Performance Cleanse. This wasn't a gross "run to the bathroom every 5 min." cleanse. It was a an elimination of wheat, sugar, eggs, nuts, dairy and caffeine from your body, while getting all of the nutrition you need.
Then I started P90X again until I made a decision on what program I wanted to do next. I decided to take on Insanity, since most of the members I coach are either doing P90X or Insanity. Right now I'm in week two of that. It's a challenge and a lot different, but its growing on me.
My eating wasn't too bad, but it was very carbohydrate heavy. I always felt the need for an afternoon nap when Alexa and Michael would take theirs. And I started feeling moodier, this winter was especially a hard time for me.
So in late January, I decided to look into P90X more seriously. I had seen the commercials and I knew it could work from the little bit I saw of it. In the past, I will admit, that if a client asked me about it, I would sort of try and steer them away from it because I was a little afraid they would start using it and not need me. But even people in the fitness industry need a little help. I was reluctant to hire a personal trainer for myself due to the financial impact that would have on our budget. So after some thought I decided to try it.
My first experience with it was with a borrowed copy, so I didn't have the nutrition and exercise guide books. I tried one of the dvd's and it was a reality and ego check for me. Around this time I was also looking into expanding my fitness business, and found out about the Coaching opportunity that Team Beachbody has. So again after lots of thinking, I decided to add Team Beachbody Coaching to my existing fitness business. With my Coach's discount I bought my own copy of P90X, and was thrilled to have it with the nutrition and exercise guide.
No I'll be honest, at first I didn't follow the nutrition guide at all. I was too into my carbs and didn't want to let go. But after thinking about it, I decided to dive in and really take this program seriously. In about 4 weeks I started noticing more definition in my arms. My belly started looking a little flatter and I noticed my waist looking more defined.
The cool thing too is that I started to notice my moodiness improve too. I felt like I had much more energy and didn't need that afternoon nap anymore.
Honestly, I feel like I got a personal trainer in my home for as long as I want and a nutritionist too.
So at week 13, I was really excited because when we opened our swimming pool, all of my bathing suits from last year were too big. My tankini bottoms were super loose and not appropriate if we had guests over. So I treated myself to two bikinis! Nothing expensive. If you know me, you know I'm a bargain shopper. I think I paid $20 for one at Target and $10 for the other at Wal-Mart. Out of respect for my guests' kids, I still do wear a tankini, but one with smaller bottoms that won't fall off.
So here I am in my two cheapo bikinis, acting a little goofy, but that's me. I haven't worn a bikini since I was pregnant with Michael in 2005, and before that I didn't dare wear one since 1999. So do I think P90X was worth every penny? YES! I feel better and look better than I did a few months ago. I'm no longer tired, irritable and feeling puffy. I actually feel a lot younger than I have in a long time too.
So if you are on the fence of whether an exercise program that you see advertised on the television can work, please feel free to email me at wattersjes@msn.com or you can visit my Team Beachbody website by clicking here.
So what am I doing now? Well after finishing P90X, I took a week off and I tried the Shakeology 3-day Performance Cleanse. This wasn't a gross "run to the bathroom every 5 min." cleanse. It was a an elimination of wheat, sugar, eggs, nuts, dairy and caffeine from your body, while getting all of the nutrition you need.
Then I started P90X again until I made a decision on what program I wanted to do next. I decided to take on Insanity, since most of the members I coach are either doing P90X or Insanity. Right now I'm in week two of that. It's a challenge and a lot different, but its growing on me.
Monday, June 14, 2010
5 Ways to Beat the Worktime Snack Attack
By Omar Shamout
I recall an episode of Curb Your Enthusiasm a few years back where Larry David was arguing with someone (as he's wont to do) over the proper time to eat dinner. He was adamant that dinner is traditionally eaten between the hours of 5 PM and 8 PM. Not before. Not after. Since the majority of Americans don't have the luxury of living off Seinfeld residuals, we have to go to work, and sometimes that means we can't eat at normal hours, or in any sort of regular intervals. A constantly rotating work schedule or very long shifts present a challenge to eating right, but can certainly be overcome with proper planning and a positive outlook.
Your body is a creature of habit. It gets used to routines, and the chemical processes that go on inside of it are on a set schedule. Consequently, if you do something to throw those off, like drastically altering your eating habits, it tends to react poorly. The best way to fix this is to outsmart your body, and get it on a schedule that works for the both of you.
Here are some tips on how to do that:
1. If you don't get enough sleep, you're busted no matter what. Therefore, the first order of business is to adjust your sleep schedule. Cutting out crucial hours of sleep will affect the results you see from not only your diet, but your workout as well. Not getting enough sleep is detrimental to your health and metabolism, even if you eat during "optimal" periods. Want more proof? Check out this recent newsletter article that offers a rather stark warning. (See "The Sleep Solution: 4 Ways to Get the Rest You Need to Boost Results!" in the Related Articles section below.) The point here is that if working late causes you to lose sleep, you will be doing damage to your body no matter how well you eat, and all the subsequent tips mentioned below will be for naught.
2. Late-night eating. We've always heard that eating right before bed is bad because the body doesn't get a chance to burn those calories off, and instead converts the food into fat. At the same time, depriving your body of nutrients isn't healthy either, so what's the answer?
In a recent study at Northwestern University, scientists discovered that a group of mice who were only allowed to eat a high-fat diet during an non-optimal eating period (nighttime) gained over twice as much weight as mice only allowed to eat during an optimal eating period (daytime). In other words, mice that ate before bed got fat. While researchers are as yet unable to pinpoint a single reason for this discrepancy, "the interplay between body temperature, metabolic hormones such as leptin, and the sleep-wake cycle" were determined to be the biggest contributing factors.
So if you can avoid eating before bed, do. But if you're hard pressed, keep it small and try to space it as far away from sleep as possible.
3. Eat moderately throughout the day. This is the best solution to avoid getting those deep hunger pangs at night when you get home, and to set your body's metabolism on an effective rhythm. This is especially true for people whose jobs force them to be immobile, and prevent them from getting enough natural exercise throughout the day to allow them to burn off a few of the calories from a heavy lunch. If you're working a double shift and find yourself awake for 20 plus hours, try taking a portion block from one of your meals and using it as a snack later on instead. If you're on your feet most of the time and have an active job, adding an extra 200 to 300 balanced calories to your diet shouldn't be a problem. Either way, try to eat every 3 hours, and avoid eating 2 to 3 hours before bed.
4. Skipping meals is not the answer. You may be tempted to fast and skip meals altogether, reducing your daily caloric intake in the hopes that consuming fewer calories will lead to weight loss. The problem with this logic is that drastically reducing your caloric intake can also cause your body's metabolism to slow down and stop converting food into energy. In order to lose weight, your body needs fuel. Weight loss occurs when you burn more calories than you consume, not simply by eating less. It may be counterintuitive, but eating less without exercising is very unhealthy, and will leave you feeling tired and listless, due to a dip in blood sugar. If you want to be super-fit and lean, you have to eat and exercise to turn your body into a fat-burning machine rather than a fat-storing machine.
"Cyprindon" from the Beachbody® Message Boards elaborates on the potentially harmful side effects of allowing your body to become acclimated to fewer daily calories over the long term and enter what is referred to as starvation mode:
"You are putting less calories toward body heat production and toward activity than you would at a higher calorie level. You may or may not notice that you feel colder than you did at a higher calorie intake. You may or may not notice that you simply move slower and you move less all day long through your activities. You may even be sleeping more than before. You may also be putting less calories toward egg production, immune system function, tissue repair, and other things."
5. Plan ahead. Don't let your work schedule be an excuse for living an unhealthy lifestyle. If you know you'll be working at dinnertime, find a time to eat healthy snacks and small meals while on the job. It may be difficult at first, and you might need to try out a few schedules, but being smart and proactive will usually supply an answer. Still don't think it's possible? Take it from Beachbody Message Boards contributor "PrimaBallerina." She writes:
"I don't get home from work until 10 or 10:30 at night. I didn't think I had the option of eating at work. I teach dance, and I have classes back to back to back. I don't even have time to go to the bathroom. I had to make time to eat. I teach ballet 95% of the time, and I teach a certain method where they do the same thing to the same music, so I take the opportunity to eat a dinner that I pack while they're doing the stuff they know well. I'm still watching and working, but I'm taking care of myself too! I agree with everybody else, pack a dinner!"
Shakeology® is an excellent way to give your body the nutrition it needs in a quick and easy way, and is very conducive to an on-the-go lifestyle. Other quick, portable, and healthy snacks include fresh fruit, chopped-up veggies, or raw nuts.
The bottom line is that you are the only person who can take control of your health. If you're not really committed to taking the necessary steps to losing weight and getting fit, then there are any number of excuses you could make to explain why it's just not possible for you. Don't be lured by the temptation of the drive-thru, and avoid putting yourself in situations where the temptation to eat poorly is the easiest option. As soon as you start making excuses for yourself, you've lost. In truth, successful people are always the ones who persisted despite any obstacles or challenges that stood before them. Life will always get in the way, so make being healthy a necessity, not a choice. If you can schedule a time to work out every day, then you can certainly coordinate an appropriate eating schedule as well.
I recall an episode of Curb Your Enthusiasm a few years back where Larry David was arguing with someone (as he's wont to do) over the proper time to eat dinner. He was adamant that dinner is traditionally eaten between the hours of 5 PM and 8 PM. Not before. Not after. Since the majority of Americans don't have the luxury of living off Seinfeld residuals, we have to go to work, and sometimes that means we can't eat at normal hours, or in any sort of regular intervals. A constantly rotating work schedule or very long shifts present a challenge to eating right, but can certainly be overcome with proper planning and a positive outlook.
Your body is a creature of habit. It gets used to routines, and the chemical processes that go on inside of it are on a set schedule. Consequently, if you do something to throw those off, like drastically altering your eating habits, it tends to react poorly. The best way to fix this is to outsmart your body, and get it on a schedule that works for the both of you.
Here are some tips on how to do that:
1. If you don't get enough sleep, you're busted no matter what. Therefore, the first order of business is to adjust your sleep schedule. Cutting out crucial hours of sleep will affect the results you see from not only your diet, but your workout as well. Not getting enough sleep is detrimental to your health and metabolism, even if you eat during "optimal" periods. Want more proof? Check out this recent newsletter article that offers a rather stark warning. (See "The Sleep Solution: 4 Ways to Get the Rest You Need to Boost Results!" in the Related Articles section below.) The point here is that if working late causes you to lose sleep, you will be doing damage to your body no matter how well you eat, and all the subsequent tips mentioned below will be for naught.
2. Late-night eating. We've always heard that eating right before bed is bad because the body doesn't get a chance to burn those calories off, and instead converts the food into fat. At the same time, depriving your body of nutrients isn't healthy either, so what's the answer?
In a recent study at Northwestern University, scientists discovered that a group of mice who were only allowed to eat a high-fat diet during an non-optimal eating period (nighttime) gained over twice as much weight as mice only allowed to eat during an optimal eating period (daytime). In other words, mice that ate before bed got fat. While researchers are as yet unable to pinpoint a single reason for this discrepancy, "the interplay between body temperature, metabolic hormones such as leptin, and the sleep-wake cycle" were determined to be the biggest contributing factors.
So if you can avoid eating before bed, do. But if you're hard pressed, keep it small and try to space it as far away from sleep as possible.
3. Eat moderately throughout the day. This is the best solution to avoid getting those deep hunger pangs at night when you get home, and to set your body's metabolism on an effective rhythm. This is especially true for people whose jobs force them to be immobile, and prevent them from getting enough natural exercise throughout the day to allow them to burn off a few of the calories from a heavy lunch. If you're working a double shift and find yourself awake for 20 plus hours, try taking a portion block from one of your meals and using it as a snack later on instead. If you're on your feet most of the time and have an active job, adding an extra 200 to 300 balanced calories to your diet shouldn't be a problem. Either way, try to eat every 3 hours, and avoid eating 2 to 3 hours before bed.
4. Skipping meals is not the answer. You may be tempted to fast and skip meals altogether, reducing your daily caloric intake in the hopes that consuming fewer calories will lead to weight loss. The problem with this logic is that drastically reducing your caloric intake can also cause your body's metabolism to slow down and stop converting food into energy. In order to lose weight, your body needs fuel. Weight loss occurs when you burn more calories than you consume, not simply by eating less. It may be counterintuitive, but eating less without exercising is very unhealthy, and will leave you feeling tired and listless, due to a dip in blood sugar. If you want to be super-fit and lean, you have to eat and exercise to turn your body into a fat-burning machine rather than a fat-storing machine.
"Cyprindon" from the Beachbody® Message Boards elaborates on the potentially harmful side effects of allowing your body to become acclimated to fewer daily calories over the long term and enter what is referred to as starvation mode:
"You are putting less calories toward body heat production and toward activity than you would at a higher calorie level. You may or may not notice that you feel colder than you did at a higher calorie intake. You may or may not notice that you simply move slower and you move less all day long through your activities. You may even be sleeping more than before. You may also be putting less calories toward egg production, immune system function, tissue repair, and other things."
5. Plan ahead. Don't let your work schedule be an excuse for living an unhealthy lifestyle. If you know you'll be working at dinnertime, find a time to eat healthy snacks and small meals while on the job. It may be difficult at first, and you might need to try out a few schedules, but being smart and proactive will usually supply an answer. Still don't think it's possible? Take it from Beachbody Message Boards contributor "PrimaBallerina." She writes:
"I don't get home from work until 10 or 10:30 at night. I didn't think I had the option of eating at work. I teach dance, and I have classes back to back to back. I don't even have time to go to the bathroom. I had to make time to eat. I teach ballet 95% of the time, and I teach a certain method where they do the same thing to the same music, so I take the opportunity to eat a dinner that I pack while they're doing the stuff they know well. I'm still watching and working, but I'm taking care of myself too! I agree with everybody else, pack a dinner!"
Shakeology® is an excellent way to give your body the nutrition it needs in a quick and easy way, and is very conducive to an on-the-go lifestyle. Other quick, portable, and healthy snacks include fresh fruit, chopped-up veggies, or raw nuts.
The bottom line is that you are the only person who can take control of your health. If you're not really committed to taking the necessary steps to losing weight and getting fit, then there are any number of excuses you could make to explain why it's just not possible for you. Don't be lured by the temptation of the drive-thru, and avoid putting yourself in situations where the temptation to eat poorly is the easiest option. As soon as you start making excuses for yourself, you've lost. In truth, successful people are always the ones who persisted despite any obstacles or challenges that stood before them. Life will always get in the way, so make being healthy a necessity, not a choice. If you can schedule a time to work out every day, then you can certainly coordinate an appropriate eating schedule as well.
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