Free Support to Achieve Your Goals

Smart Setting smart goals Free Support to Achieve Your Goals

Achieving your health & fitness goals can sometimes seem so challenging that you just don’t know where to start. It may seem so difficult to have to do this all by yourself. Having someone to go through this journey with you can make all the difference. Who wouldn’t want free support to achieve your goals?

I just want you to know that you’re not alone, I felt that way half of my life. I tried so many different fad diets & none of them worked. Pills, formulas, nasty Slim Fast shakes, you name it, I tried it. Then I started applying a couple easy weight loss tips & found out about challenge groups & I’ve lost 60 lbs & have never been in the shape like I am today.

But, where do I begin? You may be feeling, “ I will never get this weight off.”

In today’s video I wanted to address how you can get free support to achieve your goals.

So let’s watch today’s message on how you can get that free support to achieve your goals NOW.

Just click below to watch!

photo Free Support to Achieve Your Goals

Please RT or share with anyone this may help!

As always, don’t forget to love yourself!

Xoxo,

Jess <3

9 Ways to Flatten Your Belly this Week

flatten your belly 9 Ways to Flatten Your Belly this Week

Who doesn’t want to beat their belly boat & flatten their belly? I know my tummy has always been struggle area, even after losing 60 lbs. Lately I’ve learned a lot about food & have been figuring out what makes me bloated & what doesn’t & how to flatten my belly. So, I want to share my tips with you of 9 ways to flatten your belly this week.

  1. Season your food differently. Taking in too much salt can cause your body to retain water. Make sure you’re using salt-free seasonings like Mrs. Dash or fresh herbs. Also make sure to ditch anything processed or frozen that’s microwaveable because they pack on the sodium as well.
  2. Cut back on carbs. Cutting back on carbs like bagels & pasta can cause your body to eliminate excess stored fluids. Have eggs for breakfast, try open-faced sandwiches, & have snacks like turkey slices, seeds, & nuts.
  3. Switch your starch. Instead of potatoes, corn, or wheat sub out for brown rice. This is the only starch that doesn’t cause gas.
  4. Eliminate milk. You may be lactose intolerant if you feel gassy or bloated after having dairy. Try alternatives like almond milk instead.
  5. Make fruit swaps. Try berries, grapes, & citrus instead of honeydew, apples, or pears. They are easier to digest & have less fructose.
  6. Hold the hot sauce. Spicy foods can release stomach acid & cause irritation.
  7. Ditch diet foods. Anything that is low calorie or low fat contain sugar alcohols (xylitol or malitol) can cause stomach pains.
  8.  Eliminate alcohol. Alcohol causes dehydration, which can cause your body to hang on to more water.
  9. Get active. Do something active daily. This will help stimulate your intestinal muscles. Get out there for a walk, a bike ride, or some jump rope, whatever you enjoy.

I really hope these tips help y’all out because I know belly bloating is no fun. If you apply these tips, these are definitely 9 ways to flatten you belly this week!

Please RT or share with anyone this may help!

As always, don’t forget to love yourself!

Xoxo,

Jess <3

Healthy Grocery List

0753afcdeb43194f79d54dcbb674c2ce Healthy Grocery List

Do you feel like grocery shopping is the toughest part about trying to lose weight or be healthier? You’re not alone! Food has been my biggest struggle for almost my entire life. A few years ago I embarked on a weight loss journey all by myself & was able to lose 60 lbs after being overweight half my life. I have done a lot of research & learned so much about food since then. I’ve also learned a way to make grocery shopping easy & simple, while still eating delicious foods. So I wanted to share with you my healthy grocery list to help you out on your next trip.

Protein
Protein Powder
Eggs
Boneless/skinless chicken breast
Lean ground turkey
Canned tuna (in water)
Tilapia
Wild Salmon
Tofu
Plain nonfat cottage cheese
Plain nonfat Greek yogurt
Nonfat cheese ticks

Veggie Options (Pick at least 3)
Spinach
Broccoli
Asparagus
Kale
Bell Peppers
Mushrooms
Cauliflower
Brussel Sprouts
Green Beans
Artichoke
Zucchini
Cucumber

Complex/Starchy Carb Options (Pick at least 1)
Old-fashioned oatmeal
Low-carb/low-sugar cereal (Fiber One)
Quinoa
Sweet Potato
Yam
Whole Wheat Bread
Brown Rice

Healthy Fat Options (Pick at least 2)
Natural peanut butter
Olive oil
Safflower oil
Coconut oil
Almonds
Walnuts
Pistachios
Avocado
Flaxseed oil

Fruit
Small apples
Small pears
Oranges
Bananas
Blueberries
Raspberries
Strawberries
Melons
Pineapple
Lemons (for water & fish)

Beverages
Water
Unsweetened Almond Milk (can be flavored)
Sugar Free Coconut Milk
Green tea bags
Coffee

Condiments
Balsamic Vinegar
Salsa
Chili Powder
Mrs Dash
Mustard
Cinnamon
Unsweetened Baking Cocoa
Stevia or other zero calorie sweetener
Pam Non-stick cooking spray

I also wanted to share with you a few go-to meals that I make from my healthy grocery list:

Breakfast
Shakeology Pancakes
Oatmeal with Fruit

Lunch
Salad with Almonds & Fruit
Ground Turkey Stir Fry

Dinner
Spaghetti Squash with Ground Turkey
Tilapia & Veggies

Here is just a sneak peak of what my pancakes look like that’ll be released in my ebook in November icon smile Healthy Grocery List

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So there’s my healthy grocery list! I really hope this helps y’all out! Please reach out to me if you have any questions because I know just how much of a struggle the eating part can be icon smile Healthy Grocery List

Please RT or share with anyone this may help!

As always, don’t forget to love yourself!

Xoxo,

Jess <3

You Can’t Starve Yourself Skinny!

starve You Cant Starve Yourself Skinny!

Losing weight can sometimes seem so challenging that you just don’t know where to start. I have seen so many girls out there & have been guilty myself of trying to starve myself . This is super unhealthy & seriously you can’t starve yourself skinny!

I just want you to know that you’re not alone, I felt that way half of my life. I tried so many different fad diets & none of them worked. Pills, formulas, nasty Slim Fast shakes, you name it, I tried it. Then I started applying a couple easy weight loss tips & the weight started falling off! Seriously, you can’t starve yourself skinny. You MUST eat or you will damage your health & your body causing the reverse to happen.

More recently I started trying new ways of eating to achieve my goal to get more toned. I have been doing two workouts a day, eating 1300 calories, & feeling so deprived & stressed out. Then I realized “Oh yeah Jess! You can’t starve yourself skinny!”

But, where do I begin? You may be feeling, “ I will never get this weight off.”

In today’s video I wanted to address a few easy  loss tips that you can apply right away to see the scale go down. This is proven to be effective. I lost 60 lbs a few years ago & have kept it off since then.

So let’s watch today’s message on easy weight loss tips you can start applying NOW.

Just click below to watch!

photo You Cant Starve Yourself Skinny!

Need to Re-Energize? 6 Tips to a Balanced Life!

Stressed Out Need to Re Energize? 6 Tips to a Balanced Life!

 

Life can be very busy – in this day & age it seems like we are all running around all the time. But, in order to stay balanced, you have to make relaxation & taking care of yourself a priority.

I try my hardest to maintain a healthy lifestyle, so stress is something that I try to eliminate from my life. My job right now as a Beachbody Coach is luckily extremely flexible, but I stay busy constantly between traveling, spending time with family & friends, & mentoring my clients & team. I also had a job at a university that was extremely busy & fast paced. I was doing this job (40+ hours a week), coaching, volunteering at church, & trying to have a life as well. So I know just how busy looks!

Stress was something that impacted my life when I first started working at the university right out of college myself. I have learned over the past few years how to manage my stress levels so that the other areas of my life are not impacted. I have to ensure that I continue to take the steps towards being less stressed. I have so much going on, so it is super important for me to treat my body like a temple so that I can be the best for God’s kingdom.

Here are my tips with how to deal with stress:

1. Prioritize. It is critical to do this because there are so many hours in a day to get your job done. You can’t do everything you want do in one day unfortunately. Unless you’re Superman  Need to Re Energize? 6 Tips to a Balanced Life! Make a list of what you need to do that day, that week, next week, that month, & so on & so forth. Then prioritize what’s most important. This will help take of some of the pressure you’re feeling when you realize not everything has to be completed in one day.

2. Just breathe. Take it one minute, hour, day at a time. Don’t think about everything else that must be done – deal with what is in the moment. When you prioritize, you will know what needs to be done & when.

3. Be happy. Take a moment each day to laugh, talk to a coworker or friend, or read something that makes you happy. You have to break up your day a little bit so that you don’t lose your sanity. I have a close working relationship with my clients & team. I always laugh & have a good time – happiness is contagious, too  Need to Re Energize? 6 Tips to a Balanced Life!

4. Find balance. You must have a balance between your professional & personal life. Don’t take your work home unless it is an absolute must. Don’t stress or think about work while you’re not there unless something urgent comes up.

5. Be healthy. Make sure you get enough sleep first & foremost! This will help you stay focused each day. Exercise & a healthy diet will also help you feel energized & motivated each day.

6. Have a purpose. We all have a purpose here in life – know what yours is & make sure you’re striving towards it each day. I feel that my purpose is helping others. I absolutely love my job & wake up & jump out of bed each day because my purpose is to change my clients’  & coaches’ lives.

And of course I always incorporate God in everything that I do! If I’m feeling extremely stressed & unbalanced I go to God’s word. This Bible verse gives me peace -

Stress Need to Re Energize? 6 Tips to a Balanced Life!

So overall, be happy, healthy, & live out your purpose! Stress is not something fun to deal with & now you don’t have to!  Need to Re Energize? 6 Tips to a Balanced Life! Don’t wait to change your life today – you only get once chance at it!

Eating To Lose Weight: It’s All In How You Do It

Foods for Weight Loss Eating To Lose Weight: It’s All In How You Do It

As I mentioned earlier this week, I struggled half my life with being overweight. I was tired of feeling like I was drowning because of my unhappiness with my body image. Being overweight was truly affecting all areas of my life. I finally figured out how to lose weight & what foods to eat to lose weight.

I’m not sure if you’ve heard that your results are 80% nutrition & 20% exercise, but it couldn’t be more than true. I was eating fried foods, desserts, huge portions, & drinking alcohol daily. Looking back knowing what I do about calories, I would say I was eating at least 5,000 calories a day when I was in college. I definitely was not eating the right foods to lose weight.

I was working in food & beverage & kept giving myself excuses that it was too hard to lose weight because of my surroundings. But, I knew that I had to get over that if I wanted to truly change. As you know, I started by cutting my portions in half which immediately decreased my calories. My weight loss started happening quickly since I was pairing it with a home workout DVD.

Quick Weight Loss Eating To Lose Weight: It’s All In How You Do It

Then I began to learn more about what eating healthy was & what foods specifically to eat to lose weight. Here are a few key things you’ll want to do when making healthy choices:

  1. Eat lean proteins at each meal (eggs, egg whites, turkey, chicken, fish, pork tenderloin, lean ground beef)
  2. Eat a vegetable with every meal (there are so many options, but my favorites include zucchini, mushrooms, bell peppers, onions, tomatoes, broccoli, & asparagus)
  3. Eat healthy carbohydrates (oatmeal, whole wheats, beans)
  4. Eliminate foods that are fried, full of sugar, & anything made from white flour

I promise if you apply just these four steps to your nutrition, you will start to lose weight fast. There are specific foods that you can eat to lose weight that will help you get in shape & also give you those abs you’re wanting for summer. I’ve been learning a lot more about these foods myself in the last two months & have had great results. I will share those in my post next week, as well as some cooking tips & ideas.

So if you’re wanting to get in shape, lose weight fast, & eat the right foods to lose weight, you’ve come to the right place. I will break it down & make it easy for you by sharing with you step by step of exactly what I’ve done & what I’m still learning.

If these tips have helped you, please Tweet & share with all your friends!

<3

Don’t forget to always love yourself friends!

Jess