Keep your heart beautiful, healthy and ready to love

In the spirit of Valentine's Day, let's talk about our hearts.  Keeping your heart beautiful (well maybe beautiful to the medical world) and healthy is of vital importance.  Our heart pumps blood through our bodies and when its not functioning properly, well we can have some major set backs or even death.

Surprisingly so many of us take for granted this beautiful, beating, pumping organ.  We smoke, we eat badly, we don't exercise and we stress ourselves out to the point where we get our blood pressure up.  The American Heart Association says that "Thirty-nine percent of Americans believe they’re in ideal heart health — but less than 1 percent actually are."

So how do we get our heart healthy and keep it that way?

Calm, breathe, relax. This sounds easier said than done, but learning to not sweat the small stuff, enjoy life and be grateful for what you have is a start.  You can also try meditation and yoga. Playing with your kids, laughing, not taking life so seriously will help your mental and physical being. If you have problems learning to de-stress, you may want to seek the help of a professional.

Get moving and grooving! Physical activity is good for mind and body. Try to get at least 20-30 minutes per day of physical activity.  I know people who only do this one time per week.  People we need to move, we were made to  move. Go for a walk, go swimming, ride a bicycle, participate in a group fitness class.  You can even workout at home. Beachbody has several fitness programs for every level from beginner to highly advanced.  Need help deciding what program you should do? Just let me know:)  Exercise is not only good for your heart, but this is also a great way to get rid of stress!!

Lose the belly.  Well, you can start by getting up and move! But you also need to watch what you eat too. And believe it or not, holding on to stress produces cortisol, which helps us hold onto belly fat.  Try to get a good night of sleep, eat right and exercise to lose the belly.

Quit smokin da butts!! I know this is so hard to do.  I used to love smoking! I found it enjoyable.  But you all know the harmful effects of smoking on your health.  Oh and just think of how much money you will save by quitting! I can't believe how much a pack of cigarettes goes for! So quit now. Find a support group or talk to your doctor about this.

Feed your body well.  You would think this would be a no-brainer, but its not.  Fast food, overly processed convenience food, high fat treats all are just so tempting and easy, right? But what are you sacrificing for shaving off a few minutes? I know its hard to get in the habit of cooking healthy and making healthy choices. Although once you get in the habit, it becomes a lot easier.  And guess what, you eat better, you will feel better and look better. Eating from the top 2 tiers of Michi's Ladder is a great place to start.  But if you need help with recipes and what to eat when, then look into the Team Beachbody Custom Meal Planner that comes with Club membership. You can get dozens, upon dozens of heart healthy meals for breakfast, lunch, dinner and snacks.  These meals are all easy to make and most dinners take less than 30 min to make. The weekly price is a lot less than Weight Watchers, plus you get something that WW doesn't offer - me as your support person and coach!

Shakeology is another great way to get good nutrition fast! You won't be tempted to hit the drive-thru if you pack a rich, chocolatey smoothie with you.  And its been shown to improve cholesterol levels and blood pressure.

Eat the right fats. Not all fats are bad for you!! I repeat, NOT ALL FATS ARE BAD FOR YOU! Dietary fats are essential to give your body energy and to support cell growth.  They also help protect your organs and help keep your body warm.  Fats help your body absorb some nutrients and produce important hormones, too. Your body definitely needs fat – but not as much fat as most people eat.

Using oils like olive and canola are a good choice, but watch your serving sizes.  Also eating foods like avocado, walnuts, salmon are an awesome way to get healthy fats into your diet.  These fats also help raise your good cholesterol, and lower the bad cholesterol.  You can also take a supplement like Core Omega-3, which gives your body the support it needs for optimal heart, brain, and joint health.

So this Valentine's Day, give the gift of love to yourself, by taking care of your heart.  This gift is the gift that keeps on giving.  You'll be able to spread love to your family and friends.  If you love someone who need to take better care of their heart, ask them to do it for you:)

If you need help with nutrition and fitness, send me an email to fitiwthjessica@live.com.  I'd love to hear from you!!! Please make my heart happy and leave a comment below:)

What to do when your lover doesn't want you getting fit

Sometimes the people we love the most and think will support our weight loss goals are the ones who derail us the most.  It may be intentional, but there are a lot of people who are unaware that they do this. 

And its not just spouses or significant others that can do this,but our friends and other family members can be our worst enemy when it comes to fitness.  Most people don't like change.  And when you decide to change for the better, it sends up a warning signal to your spouse, friend, parent, that you may not be happy. 

Then you have the people who show love with food. The food pushers get insulted when you turn down a second helping or dessert.  They feel that you're not accepting their love.

Here is a great article by Stephanie Saunders on how to go about getting your healthy on even when your mate might not be supportive.

Unsupportive Partners: Ways to Placate Your Mate When They Don't Feel Great about You Losing Weight


By Stephanie Saunders

To have and to hold from this day forward; for better, for worse; for richer, for poorer; in weight loss and muscle building; till death do us part. It is unlikely that these were your actual vows on your wedding day, but often the most difficult struggle a couple can face is when one member is considering a change, while the other prefers the status quo. That includes having kids, changing careers or homes, and, yes, getting into shape. You'd assume that the more attractive your partner becomes, the happier you would be, but this isn't always the case. Increased attractiveness can foster insecurity, jealousy, resentment, and in extreme cases, emotional withdrawal and sabotage.


When a significant other becomes more attractive, and as a result, receives more and more attention, it can make the other person insecure. And if everyone starts turning their heads, look out! That person may start to wonder, "Why is my partner seeking so much attention? Is something already going on? If I find them attractive as they are, why isn't that enough?" The answer is, of course, that we want to change to feel better about ourselves. Not that having heads turn as you enter the Christmas party is not a bonus, but it really is about meeting your own goals. And when the love of your life suddenly forgoes snuggling on the couch with Chinese takeout for a P90X workout, resentment can enter the picture.

So how do you continue toward your fitness goals without letting it affect the relationship you have with your partner?

Begin with communication. In the same way you should consult your doctor before beginning an exercise program, talk to your partner about what you are looking to accomplish. Explain that this is not motivated by a desire to attract other people, or anyone already in your life, but simply because you want to be healthier and feel better about yourself. Going into detail about your exercise plan and nutritional goals can take the unknown out of the equation, and possibly spark a desire in your mate. If you are still met with resentment, explain that you do not expect your partner to change just because you want to, and that you love him or her exactly as he or she is.

Ask for support. The road to health can be a tough battle, and we can use all of the support we can get. Asking your partner to be supportive along this road can make a huge difference. Ask your mate to use positive comments regarding your progress, and to only ask if you are making a wise choice, if you actually slip up. This will allow your partner to feel like he or she is part of the process without giving him or her the power to control it. Encouraging your partner to join you along this path will elicit the greatest amount of support of all.

Get a training partner. If your mate is unwilling to join you, find someone who is. Having a training partner creates greater motivation and retention than doing it alone. Obviously, find someone of the same sex, or at least someone who won't threaten your mate. If you're meeting resistance from your mate, working out with Lorenzo Lamas won't increase the love at home. In addition to pushing one another to work out and eat healthy, talk with the training partner about your frustrations and ask about his or her own. If you are unable to find a Workout Buddy, remember your Beachbody® Coach is always available to give you added motivation.

Don't fall into eating pitfalls. Grocery shopping, meal preparation, and snacking can be challenging in a household on the same eating path. But when you are trying to eat lean protein and vegetables, and your partner would prefer macaroni and cheese with a side of fries, the challenge can become World War III. If you are the primary shopper and food preparer, you have a lot of power over what your family consumes. Healthy food can taste great, and your mate might have no idea that you have altered his or her diet. With that said, you might need to make concessions for what your mate desires and make alterations to meal plans that can satisfy both people's needs. Something as easy as adding an extra side for your mate can keep the peace. If you are not the primary meal provider, be prepared to take control over what you consume.

Also, make sure tempting treats are out of immediate reach. If you have a countertop full of potato chips and Oreos®, eating carrot sticks might lose its appeal. Put all of your partner's junk food in a specific drawer, and avoid it.

Try to work out around family time. There are only so many hours in a day, and you should spend at least eight of those hours asleep. Finding time to exercise can be challenging as it is. And if that exercise time cuts into time that can be spent with a loved one, resentment can build. I have several friends who began workout programs that took them immediately from work to the gym daily, which got them home at 9 PM. Basically, they didn't see their mate until Saturday, which did not go over well. Here is where P90X and INSANITY® workouts are so helpful. If you can manage to crawl out of bed a bit earlier in the morning, you can begin your day with an amazing workout, and still be home in time to have dinner with your partner. If you're a night owl, try working out after your love has retired for the evening. Being considerate of your time together can make all the difference in the world.

Keep the peace, but honor thyself. Sometimes all of the communication and consideration in the world will not help a partner to understand your desire to change. If this is the case, short of seeking therapy, you must continue toward your goals and try to make it as undisruptive as possible to your partner. We realize that this is one of the most important relationships in your life, but no relationship is more important than the one you have with yourself. Walking away from health and fitness to please someone else will just lead you down the path of resentment. Keep moving forward, creating positive change, and try to still give energy to the relationship. Maybe your partner will not understand, but perhaps over time, he or she can learn to accept.

Relationships can be incredible adventures that offer great opportunities for growth, happiness, and security. Learning to navigate that adventure can be challenging, but ultimately well worth it. Always remember that your greatest tools are communication and compassion. Sometimes, trying to understand why our partner is resistant can help you figure out a way to explain your needs to them. And know that change will come in life, whether we create it or not. Figuring out how to foster support over something like lifestyle change can make the harder struggles in life easier to deal with later on. Having six-pack abs should not destroy "till death do us part." And with communication, consideration, and some effective planning, perhaps your mate might learn to love your new look.

If you have questions or are having a hard time sticking to your workouts and healthy eating because of a loved one, send me an email to fitwithjessica@live.com

I would love to hear from you!! Please leave a comment below:)