Don't let FEAR hold you back

Do you know what's holding you back from success? Its FEAR. FEAR is false, evidence appearing real. Fear can hold you back from weight loss, exercise, a new career, a new relationship, ending a bad relationship. Fear is you being your own worst enemy.

Don't sit there wondering what if, if I only could, or worse if I only did... Start getting hold of your life and ditch the fear. Once you start, you will feel so much better and learn to love the butterflies in your stomach.

Is it hard or is it easy? Only we can determine that

Why does it seem like its easier for some people to stick with an exercise or nutrition program? Why is it that some people can find the time to workout and make the most of it? Why do some people struggle with all of this? 

I know many of you who do struggle with this will quickly come up with defensive answers like "I'm too old" or "I don't have enough time." "I'm just meant to be this weight." "I can't control myself." "Its genetic." "I hate exercise." "Diets are too restrictive." "It will take too long." "Its too hard!" Trust me, I've heard them all and may have used one or two myself.  Nobody is perfect. If I don't watch what I eat and how much I exercise I can easily put on 15 lbs.  I know, I've been there.

But getting in shape or back in shape doesn't have to be hard at all.  Its really quite an easy formula. If you need to lose weight, you need to burn more calories than you eat. Its that simple and easy.  No weird science behind it.  The deficit in calories can be from adding exercise into your day or reducing calories, or a combo of both.

Its really scary because the US government estimates that over 2/3 of the adult US population is overweight or obese.  That means a lot of people out there either find it way too hard to do the right thing, or they've just totally given up hope.  What would make someone give up hope to jeopardize their health that way? Don't you think you're worth more than settling for high blood pressure, diabetes, heart disease, joint problems? If you are one of the majority of people who believes that there is a God or Creator, do you really think this is what he had in mind when He created you?  I don't think so. I think you definitely deserve better than to settle on the new "average" in the US. 

So let's quickly take a look on how easy it can be to lose 1 pound per week. If you lost 1 pound per week, that would be 52 lbs in one year! That's amazing!! And its easy to do. You just need to train your brain to 1) appreciate you and love yourself enough to take better care of yourself, 2) be positive about this, don't worry if you mess up, its not a race 3) realize that even the smallest changes you make will result in huge long term health gains.

By cutting your calories by approximately 500 calories per day you can lose 1lb per week.  The cool part is, if you exercise, you don't have to cut 500, it can be less than 500 (or even 0) depending on how much exercise you do!

But let's just tackle eating for now.  Here are some ideas on how to cut out those 500 calories.  I don't want you to cut the good stuff out like veggies, or high quality lean protein, we're talking the stuff your body really doesn't need:

3 homemade choc. chip cookies = 500 cals (approx)
2 beers, + 2 oz of chips = 500 cals (approx)
1-1/2 cups of ice cream = 500 cals (approx)
2 12 oz glasses of soda, + 1 cup of pretzles + 500 cals (approx)
1 tall mocha Frappucino + 1 plain bagel 500 cals (approx)

Now I don't want you skipping meals to cut out those calories. Skipping breakfast and lunch is probably the worst thing you can do because you'll be famished before dinner and on a rampage in the kitchen.  The above is just some of the extras we may include in our day that could be cut out if you really wanted to cut some pounds.

Hard or easy? Its really depends on how you look at it and how badly you want to improve your health before a doctor orders you too.

I would love to help you with healthy meal ideas and custom meal plans.  Having a meal plan will make losing weight and your life so much easier.  I love using my meal planner,it helps save me time and guessing what to make.  Click here if you'd like to take a 30-day trial of the meal plan I have to offer.  If you don't like it within the 30-days you get a full refund. 

Please feel free to leave a comment here or email me at fitwithjessica@live.com

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.

Plant. Cultivate. Harvest. - Decide. Commit. Succeed.

I've been in the fitness industry for over 6 years now, and the amount of people who give up on their fitness goals always amazes me.  You would think that I'd be used to it by now, but I always hold out hope when a friend or client of mine makes the decision to get back in shape.  The odds are stacked against most people though.  And I can tell you it has nothing to do with genetics, gender, age, positive thinking, negative thinking, rewards, feeling deprived or any of the other excuses that I have heard or read.

I started reading "The Slight Edge," by Jeff Olson. It arrived in the mail yesterday and I was eager to start reading it.  The book 's subtitle is "Secret to a $uccessful Life." Yes, the "S" in "successful" is actually a "$"sign.  I knew a lot of people reading the book and the reviews were pretty good. But what I didn't know is that the author was going to tackle health and fitness and why some people will succeed, but most will fail and give up.

Again, this isn't about positive thinking or imagining our way to the perfect body, perfect life, perfect bank  account. I actually did read a book once that said if you picture yourself healthy and thin, you will become healthy and slim. Yeah, right! Or other books will tell you that if you think positively about exercise and getting healthy, you will want to do it more often.  But realistically we can't be positive 24/7. We're going to have bad days, and days where we'd rather not exercise or eat right.

In the book it says "We plant the seed by joining the gym, and then we get frustrated when a few days go by and there's no fitness harvest." OMG, this is so true. We want to plant the seed and go right to the harvest.  We expect that if we just jump on the treadmill for a week or start our first week of P90X we should see results now.  We want results after only 2 days of eating healthier. 

Our problem is that we're such an instant gratification society, that we forget it takes time to cultivate our "harvest."  In this case I'm talking our "fitness harvest." But this is also true with relationships, money, learning a new skill, paying off debt, etc... We have the good intention of starting something good, but if we don't see the results that day, we want to quit.

And as the author states, the results of quitting aren't very dramatic either, which makes it easy to do.  You're not going to drop dead of a heart attack tomorrow, if you decide to stop your exercise or eating right. But over time, if you continue to do so, it will happen.  But its the same with deciding to stick to a plan and cultivate it. You won't get that body you've been dreaming about right away, or your cholesterol might not go down yet, but in time will happen.

Too many times I've heard from people that they've been doing a week of P90X or Insanity and they don't notice any changes. Or they've started eating right (for a few days) and they still weight the same.  This always send up a red flag to me, because if they can't keep their focus on the unseen, big prize ahead of them, they may never make it there.

As Beachbody says, " DECIDE. COMMIT. SUCCEED."

So how about you? I'd love to hear your feedback, thoughts or questions.  You can leave a comment here or you can email me at fitwithjessica@live.com.

29 Tips for Keeping Portions Under Control

Portion control is what a lot of Americans struggle with.  We live in an age when everything is supersized.  We need to start realizing that if we eat supersized, we will become supersized.  Below is an article by Debra Pivko of Beachbody to help you keep things under control:

By Debra Pivko

When it comes to food portions, size matters. In a world filled with "supersized" options, all-you-can-eat buffets, and extra-large pizzas, it's no wonder people overeat. Have you ever found yourself in one of these situations?

•Eating snacks straight out of the bag while watching television, or even grabbing a second bag to munch on because your show is still on.

•Continuing to finish your food at a restaurant because others are still eating, even though you're full.

•Arriving at a party starving, so your dinner consists of fried appetizers and mayo-laden salads.

•Eating an entire packaged item only to realize later that it actually contained multiple servings.

I know I've been there. Once in a while is OK, but doing this too often can supersize your waistline and your risk for medical complications, including heart disease and type 2 diabetes. With just a little bit of preparation and planning, you can keep your eating habits and your portion sizes under control.

At restaurants

1.Doggie-bag it. Don't finish your food just because it's there—or because you're still at the restaurant waiting for others to finish. Most restaurant portions contain more food and calories than you need for one meal. Bring your leftover food home, or allow the busboy to take it away early. Even better, have the server pack half of it to go before bringing it to you. It seems like an odd request, but it's not uncommon these days

2.Share with a friend. When you split a meal, not only do you cut the price in half, but you cut the calories in half, too!

3.Order the lunch or appetizer portion. Lunch and appetizer portions are cheaper and contain fewer calories than full-sized portions.

4.Avoid buffets and all-you-can-eat specials. If you're like me, you want to try everything when you go to a buffet. That's why it's better to avoid buffets when you're trying to control the size of your portions. When you have no choice about where you go (like a large family gathering or party), find the smallest plate and fill it up with the healthy stuff like grilled chicken and vegetables first. If you must go back for more, allow yourself one trip. And only get what you really want. It's such a common habit to take a bit of everything, but if you can savor one reasonably sized serving of your favorite item, you'll enjoy it a lot more.

5.Choose items with large portions of veggies. Or order salad or fruit on the side instead of fries. If you're starving, you can fill up on high-nutrient, low-calorie food to keep full.

6.Eat your favorite "indulgence" foods every now and again. Totally denying yourself the foods you take pleasure in is a surefire way to set yourself up for failure. So go ahead and treat yourself once in a while to avoid feeling deprived. But eat a smaller portion, and savor every bite.

At home

7.Hang up fridge visuals. Don't swing the fridge door open mindlessly. Think before you eat. Hang up a picture of how you once looked, that one piece of clothing you wish you could fit into, someone who you want to look like, or even someone you don't want to look like. Take a moment to think about what you're really hungry for and about your weight loss/health goals before you grab something out of the fridge. I've gone as far as putting up a "closed after 9 PM" sign on mine, since I can't seem to find a fridge lock with a timer.

8.Preplan your groceries. Don't shop when you're hungry and you'll be less likely to bring unhealthy food home. Stock your house with healthy foods and snacks that are easy to grab when you're hungry, such as fruit, cut-up vegetables with hummus, or light cheese and crackers. You can also purchase single-serving snacks. I love The Skinny Cow® ice cream sandwiches. (Mint chocolate is my favorite.) They're less than 150 calories and are preportioned so I know when I'm finished.

9.Don't eat straight out of the box or bag. If you do this, odds are you'll finish everything in it—or at least eat more than one serving. Instead, fill a small container or baggie with a single serving and leave the rest in the kitchen.

10.Break leftovers down. Instead of putting leftovers in one big container, break them down into single-serving meals or snack-sized portions before storing them.

11.Hang wall mirrors. We tend not to eat as much when we see ourselves.

12.Use smaller plates. If you can't fit as much food on the plate, you're likely to eat a smaller portion. Even better, use non-microwavable plates so you can't heat up seconds—lay down a sheet of wrinkled-up foil, or use one of Grandma's metal-glazed dishes; both are considered unsafe for microwave use by the USDA.

13.Don't put serving bowls of food on the table. Fill your plate in the kitchen and put your leftovers away promptly after they cool so it's too much of an effort to go back to the kitchen to get seconds.

14.Look at the serving size listed on the package. You may not realize you're actually dishing out a double serving of packaged food for yourself. Make sure you look at the nutrition label so you aren't overeating without even knowing it.

At work

15.BYOL (bring your own lunch). When you make your own lunch, you get to control the portion and exactly what's in it. Cook a big batch of food on Sunday, like pasta and veggies or chicken and brown rice, then refrigerate or freeze portions to take with you.

16.Keep healthy snacks at your desk. When you have healthy snacks at your desk, you won't be as tempted to head over to the vending machine for candy or chips. I love Pirate's Booty® Aged White Cheddar baked corn and rice puffs at 130 calories per serving, or Kashi® TLC Honey Sesame snack crackers. Make sure to divide them into single portions in baggies so you don't overeat. And keep them tucked away in a drawer rather than on top of the desk in plain sight.

17.Keep protein bars handy. Protein bars can be a lifesaver when you don't have time to run out to get food, or a meeting postpones your lunch for a couple of hours. Watch out for bars that only have a few grams of protein and seem to taste more like candy bars than meal replacements. P90X® Peak Performance Protein Bars are jam-packed with 20 grams of protein. My favorite flavor is the chocolate fudge. They save my stomach from growling louder than the speaker in meetings and can replace a meal in an emergency.

18.Research healthy lunch places near work. A few minutes of research can save you calories in the long run. Some places have light menu options with smaller portions that contain fewer calories. Plus, you can look up the nutrition information for many popular restaurants online even if they're not posted on the menu. And, of course, remember to avoid those all-you-can-eat specials.

19.Stock up on Shakeology® single-serving packets. I actually set reminders in my email calendar for 3:30 each day so I remember to have a Shakeology shake as my afternoon snack. It keeps me from raiding the fridge like a maniac when I get home for dinner. Shakeology single-serving packets not only contain protein and fiber that help you feel full, but also whole-food ingredients to nourish your body—all with only 140 calories a serving. I know that whether or not I eat healthily throughout the day, as long as I have my Shakeology, I'll be getting all the nutrients I need, and I'll feel full so I won't overeat.

20.Drink tea—and lots of water. If you're filling up on zero-calorie water and tea, you'll feel fuller and eat less when it's mealtime.

21.Log what you eat. Hold yourself accountable for what you eat. If you're a Team Beachbody® member, you can track your meals here or keep a notepad handy if you're not near a computer. Keeping track of everything you eat will help you take a closer look at your eating habits so you can make better choices.

22.Don't always have your cake and eat it too. There are about 300 people who work with me. If I ate cake every time there was a birthday, I'd have it almost daily. (Fortunately, Beachbody discourages people from bringing sweets to the office.) It's OK to treat yourself to some cake occasionally, but don't always eat it just because it's there. Make sure that when you do choose to indulge, you stick to your nutritious meal plan for the rest of the day, and just augment it with a small slice of cake.

23.Bring healthy snacks to meetings. If you're hosting a meeting, instead of the usual donuts and pastries, provide fruit, veggies, hummus, cheese, and wheat crackers. If you're not in charge of food-planning for meetings, break room, or vending machines, request that healthy food alternatives be made available at your office. After all, a sugar crash 30 minutes after the morning meeting isn't going to boost anybody's productivity.

At parties

24.Pre-eat. Before you leave home for a party, eat your own healthy, nutritious food. When you arrive at the party, you can focus on the people and the festivities instead of making a beeline for the buffet table. You can still enjoy tasting the appetizers, but you'll be satisfied with less.

25.Be a healthy host. Hosting a party? Serve healthy food. Your guests will thank you—plus you'll probably burn a ton of calories running around playing host!

26.Wait 20 minutes before going back for seconds. Sometimes, especially at extravagant parties, there's an endless variety of delectable food you'd never make or buy for yourself. Make sure you sit down with your first plate and eat slowly. It's okay to go for seconds, but before you do, take your time enjoying your food and conversing with fellow partygoers for at least 20 minutes while that first round of food digests. After you do, you may realize you've already had enough. And if you do decide to go back for seconds, don't restock the plate with everything on the table. Just take a small amount of a few of your favorites.

27.Don't hover around the food table. This is a recipe for disaster. I've found myself picking up olives and crackers as if my hand had a mind of its own. Take a cracker and run—far, far away from the food table. If you're still hungry, walk back over—but don't hover. Your waistline will thank you.

28.Treat yourself with nonedible rewards. It's natural for people to associate events and personal accomplishments with food. Holidays, weddings, football games, movies, job promotions, housewarmings, school events, community celebrations—customarily, they're celebrated with food. Instead, though, try treating yourself with nonedible rewards. Work out, watch a TV show, get a massage or a manicure, buy a new outfit, or phone a friend to share your excitement. Focus on the reason for the celebration rather than the food.

29.Dress to impress. Don't wear clothes that let you overeat without feeling or showing it. If you wear extra-loose, über-comfy clothes—or ones with an elasticized waistband—you might eat more. Instead, try wearing an outfit you look great in—if possible, one that's a little bit formfitting. Then there's less room to get away with eating too much. Besides, you'll get deluged with compliments that'll make you feel so great you won't want to overeat.

Mastering portion control will give you more control over your body and your life. Whether you're at a restaurant, at home, at work, or at a party, there's no excuse. You have the power to set yourself up for success. Being mindful of your portions will help you feel better right after each meal, which will help you manage your weight more effectively. You'll learn how to enjoy your favorite foods, boost your health, and even save some cash by eating less. Now isn't that worth a little bit of effort and planning ahead?

Note from Jessica: I"d love to hear your comments or questions.  Please feel free to leave a commnet or email me at fitwithjessica@live.com.

Success Story - Sky, Team Beachbody Member/Flight Attendant

I love hearing success stories.  I especially love it when its from someone I am coaching! Trust me, Sky is gorgeous no matter what, but she had a few pounds that she wanted to shed. Sky is also very busy flying the friendly skies as a flight attendant, so sticking to a workout and nutrition program can be pretty tricky.  But having a busy and unusual schedule didn't stop her from doing her P90X workouts on the road and keeping up with her nutritional needs with Shakeology.

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.