Weight Loss Solutions for the New Year

weight loss solutions for new year Weight Loss Solutions for the New Year

Is it just me or did 2013 & the holidays fly by? I cannot believe it’s already January! I saw a cool quote on Instagram last night, “the bodies we make in the winter are what we will look like in the summer.” So that inspired me to make a post today about what we can do now to work on our weight loss solutions for the new year and make them last throughout the entire year icon smile Weight Loss Solutions for the New Year

Here are a few steps that you can take to make this a lasting change for your weight loss solutions for the new year:

  1. Make peace with your trigger foods. Figure out what foods you crave & come to terms with it. But DO NOT deprive it from your diet completely. That leads to binging (believe me I know). So allow yourself to have them once or twice a week.
  2. Rejoice in the benefits of healthy eating. Instead of thinking how deprived you’re going to be, think about how it’s going to benefit your health & how much longer you’re going to live.
  3. Set a goal. Make a goal that is SMART – specific, measurable, attainable, realistic, & trackable. Focus on the changes you can make to get towards losing however many pounds you set as your goal.
  4. Start working out at home. It saves on gym fees & it’s SO MUCH easier! You don’t have to hassle with the traffic & the drive either. Grab a friend to do it with you!
  5. Make some basic changes. Don’t make all the changes to your lifestyle at once, do one at a time. If you aren’t willing to change your lifestyle, you won’t be successful with weight loss.
  6. Have a friend hold you accountable. You are more likely to do something when you have committed to someone else to show up or that you’re going to do it.

Apply these changes to your weight loss solutions for the new year and I promise you will have victory!

weight loss Weight Loss Solutions for the New Year

Please RT or share with anyone this may help!

As always, don’t forget to love yourself!

Xoxo,

Jess <3

5 Tips to Stay Healthy During Christmas

christmas 5 Tips to Stay Healthy During Christmas

 

I cannot believe it’s Christmas week!! Where has 2013 gone?! I am headed out of town in a little bit to go visit my parents for the holiday. I hope you get to spend the holiday with your loved ones as well celebrating the real reason for this season – JESUS! Today I wanted to just quickly give you a 5 tips to stay healthy during Christmas while still enjoying yourself.

1. Exercise - Don’t forget to get in some movement, even if it’s just a 30 minute walk. Staying active will help you feel better.

2. Relaxation - Don’t allow yourself to get stressed over the business of the season. Remember to take time to rest & take care of yourself.

3. Nutrition -  Try to make healthy choices by getting plenty of whole grains, fruits, & veggies. And when you enjoy your treats, do it in moderation. One cheat day a week is okay though icon smile 5 Tips to Stay Healthy During Christmas

4. Water - Make sure you are staying hydrated. If you are drinking alcohol, be sure to up your water intake a bit so you don’t get that horrid holiday hangover.

5. Sleep - Make sure you are getting enough. 7-8 hours a night is key so that you feel at your best.

And most importantly remember this…

jesus 5 Tips to Stay Healthy During Christmas

Merry Christmas to you & your family!

Please RT or share with anyone this may help!

As always, don’t forget to love yourself!

Xoxo,

Jess <3

What Causes Cellulite?

What Causes Cellulite What Causes Cellulite?

Today I figured that I would share a blog post on something that I have been struggling with again recently. My cellulite had gotten much better, but for some reason lately it has reappeared. So I figured I would do something that would help all of us because 90% of women struggle with cellulite. So what causes cellulite?

  • Genetics, hormones, circulation, inflammation, fat, stress, poor diet, high alcohol consumption, & lack of exercise are what can cause cellulite

But good news! There are ways to help improve your cellulite that you can easily start doing. You will not have to buy any crazy creams, lotions, get surgery, or those weird body wraps. Here are a few tips that will help you get rid of cellulite:

  • Exercises that work your lower body (see below)
  • Drink more water
  • Certain foods – blueberries, tomatoes, watermelon, eggs, oily fish, flaxseed oil, spinach, brazil nuts, pineapple

how to get rid of cellulite What Causes Cellulite?

I’m glad that I researched what causes cellulite so that I can help get rid of mine & help ya’ll, too! We can do it together!

Maybe I will go back to doing Brazil Butt Lift - I would love for ya’ll to join me! Here were my results from when I did it earlier this year.

Brazil Butt Lift What Causes Cellulite?

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

Results that Transform Lives

dont start a diet that has an expiration date Results that Transform Lives

Happy Monday y’all! Today I have a story to share with you from my friend Jenna about how she’s transformed her life. Jenna is one of the coaches on my team & I am SO PROUD of the results she’s had so far. In my challenge groups, we are not just getting results that will only last temporarily. You will learn how to make this a lifestyle & not gain all your weight back. We are getting results that transform lives.

I did an interview with Jenna about her  journey that I would love to share with you.

Tell the readers about yourself icon smile Results that Transform Lives
First let me say that I am so excited to be featured on my sister from another mister’s blog! It truly is awesome to be recognized for my achievements! icon smile Results that Transform Lives

I will be turning 29yrs young here soon, I live in Ohio and am married to a Marine Veteran and we have 2yr old son. I absolutely love music and my son really is my life. I am now working as a Barista at Starbucks, and I love it! If I’m not at work or cleaning the house I am hanging out with my family just doing whatever. When fall and the holiday season rolls around we love to all go out and venture around different stores looking at decorations and lights!

How’d you get started on your weight loss journey?
I’ve had such a yo-yo experience with weight loss, honestly. It all started in 2003 when my Mom moved us out to Washington State. I was in my Senior year of high school, having lived in the same town since I was 3yrs old. It was a huge change! I went through a lot and it greatly affected my weight because I turned to food. I went from 150lbs in 2003 to 210lbs by 2005! I looked in the mirror one day in a size 16 pants and and XL shirt and just said, this is ridiculous! I was not used to what I saw because I had never been that big in my entire life and I was a dancer and pretty athletic. So, knowing I needed to make changes I started watching what I ate and how much I ate. Within a year I dropped to 170lbs. I stayed there for awhile, we moved back to Ohio and I lost 5lbs more!

I kept at that weight for a good while, got a job and got in to a relationship and did the ‘comfort eating’ thing, I packed on 20lbs, stayed at 185 until about 2007 and I wasn’t happy with myself so I started portion control again, dropped down to 175. Then in 2009 I met my husband, did the ‘comfort eating’ thing again and got up to 190/191, got pregnant with my son in 2010, dropped back down to 175 in the first 3 months but then by then end of my pregnancy I was back at 210!! I couldn’t believe it, but I was pregnant so I chalked it up to baby weight. I had my son and weighed myself a week after being home and was down to 185. I nursed him for 6 months and got down to 175. If you’re unaware, nursing a child burns 500cals per day, so it’s easy to gain weight when you stop, and when I didn’t nurse anymore I went back up to 189!

In June of 2012 is when I started to get serious, watched what I was eating again, tried to be more active when I could. When we moved in to our own place I started doing Zumba a couple times a week and Jillian Michaels DVDs and  I just really watched my nutrition and took my son for walks whenever I felt like it. I hit my first goal of 175 and was SO ecstatic! So then I continued to set small goals for myself, usually 5lb increments, I read more, studied more, and it all worked! I am currently sitting at 160lbs.

What has been the toughest part for you?
The toughest parts would have to be my insane sweet tooth, and my boredom eating. Believe it or not it’s hard for me to really feel like I always have something going on, even though I’m a Mom and I work; especially since my son likes to do his own thing a majority of the time. But, if there’s nothing else to do I tend to snack because then it feels like I’m doing something. And, I’ve often found that it doesn’t even have to be a physical activity, as long as your mind is busy you should be good icon smile Results that Transform Lives And, I’ve alwaaaaaays loved ice cream and Oreos! Those are 2 things I feel like I could eat non-stop, all the time if I allowed myself to!
How did you overcome that struggle?
I have just tried to be strong-willed enough to eat as best I can and watch how much I eat as well. And, I also try not to keep sweets in the house because it’s a lot harder to eat it if it’s not readily available!
What workouts have been your favorite so far?
I have actually only done a little bit of P90X and am now doing T25. I LOVE P90X Plyometrics and Ab Ripper X, just absolutely love them, not quite sure why, ha! And, T25 is an amazing workout in only 25 min, who wouldn’t want that?!

How has Beachbody helped with your journey?
I decided to become a part of the Beachbody community because I know, first hand, how much easier it is to lose weight and achieve your goals when you have solid support, and that’s what Beachbody does. It gives  you a sense of belonging, a REASON to workout because  it’s kind of like your letting more than just yourself down if you don’t achieve your goals. It just makes you want to do more overall.

How has having me as your coach helped you ?
Well, first, you’re now one of my closest friends, and a friend like you is hard to come by. And, you are open and honest and a great listener which are qualities good leaders should posses! You push us to do better, you’re constantly encouraging us as well. You actually connect with us, and you’re not a ‘boss’ who we never see or talk to. You’ve found your purpose in life, and that makes it so easy for you to help some of us find ours. icon smile Results that Transform Lives

So that last statement just made me cry, she’s too sweet! icon smile Results that Transform Lives I wanted to share with you Jenna’s transformation from the past year. She looks amazing!

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I really hope you enjoyed Jenna’s story today. I’m so thankful that she shared it so I could share it with all of y’all! I know there are so many people out there struggling in every way and I’ve been there before, too. Her story just shows that Beachbody is a community that really helps people get real results that transform lives.

If you’d like to join one of my challenge groups and also get real results that transform lives, head over here to get started.

Please RT or share with anyone this may help!

As always, don’t forget to love yourself!

Xoxo,

Jess <3

When Food is Your Best Friend and Worst Enemy

ecard complicated food When Food is Your Best Friend and Worst Enemy

Do you feel like this is you? You’re not alone!! I lost 60 lbs a few years ago & have maintained that weight loss since then, but I have been struggling lately with the food aspect. Food is by far the toughest part about a healthy lifestyle, but it is the most important. Your results are 80% food & 20% fitness. So, what do you do when food is your best friend and worst enemy? I’ve finally figured it out today & wanted to share with you.

If you’ve been reading my previous posts, you know that for the past few months I’ve been eating a very bland diet. When I say blend, I mean egg whites, veggies, & the occasional bowl of oatmeal or slice of Ezekiel bread. And my Shakeology of course. That was it! I was working on getting more toned, but over time I realized this was not sustainable. I’m not going to be in a bikini competition so why deprive myself so much?! I started binging on the weekends whenever it was supposed to just be my cheat meal. I realized that food was my best friend and  worst enemy.

So here’s the deal y’all! We have to go back to the simple basics:

  • Eat more fruits & veggies. I aim to eat one of the two at every meal.
  • Get your exercise in. Shoot for at least 30 minutes a day 4-5 days a week.
  • Get enough sleep. Relax. Don’t stress.
  • Listen to your body, not what others tell you.
  • Calories in vs. calories out. You must be burning more calories than you’re consuming.
  • Everything in moderation. If you make a food “off limits,” you’re just going to go out of control whenever you do consume it. Or you’re going to just keep eating other stuff until you fulfill that craving.
  • Make healthy versions of “naughty” foods. There are TONS of substitutions that you can use to make recipes healthier. For example, instead of mayo use plain non-fat Greek yogurt.

So are you still wondering what to do when food is your best friend and worst enemy? Well, it does take time y’all. You do have to be patient, persistent, & dedicated. But, it doesn’t have to be restrictive. It’s not a diet, it’s a lifestyle change. And if you’re still unsure of what to eat – I have great news for you!

I am currently working on two major projects that will help you figure out how to have a healthy relationship with food.

  1. Recipe E-Book – I will be releasing an E-Book with my friend Sarah with tons of delicious recipes that are simple & healthy. We are aiming for November, so keep your eyes peeled!
  2. Holiday Survival Guide – I am launching a 6 month program where you’ll learn how to survive the holiday season without gaining weight, but still enjoying delicious foods. You will learn how to make this a lifestyle change & even lose weight & keep it off for good.

Here are more details on the holiday project:

October Flier When Food is Your Best Friend and Worst Enemy

I really hope this article helped you because I’ve personally struggled with my relationship with food my entire life. I’m finally back at a happy point with it again & I can’t wait to help you do the same. So now I hope you know what to do when food is your best friend and worst enemy! I truly also hope to see you in my holiday group as well, it’s going to be amazing!

Please RT or share with anyone this may help!

As always, don’t forget to love yourself!

Xoxo,

Jess <3

Save Time & Lose Weight

Lose Weight Save TIme Save Time & Lose Weight

Does losing weight just seem like it takes up too much time? I completely understand! We all have so may different demands in life between our jobs, families, church, volunteering, & other social obligations that it is easy to put our health on the back burner. But, if you are healthy it is that much easier to manage everything you’re juggling right now & you will be so much happier. Let me tell you my story today & how you can save time & lose weight.

If you’ve been following me, you know that I was overweight half my life & lost 60 lbs back in 2009. I have maintained that weight loss since then as well. I felt like I did not have enough time to lose weight because I was working more than full-time, doing an internship, & I was in college full-time. Then one day I woke up & realized that I wasn’t healthy & had to figure out how to lose weight. I figured out how to save time & lose weight.

Here are a few tips that will help you get on track to save time & lose weight:

  • Do interval training for workouts. This is simple & effective. Get on the treadmill for 30 minutes. For 1 minute walk/jog at a normal pace (between 3.0-4.0 mph). Then for 30 seconds go as hard as you can (between 6.0-9.0). Interval training burns 10 times the amount of calories as regular cardio. Yesterday I burned almost 400 calories in 30 minutes just from doing intervals on the treadmill. 
  • Record what you’re eating. My Fitness Pal is an app that can be downloaded on any smart phone & is very user friendly. You can scan barcodes & foods from most restaurants are in their database. When you’re tracking what you’re eating, you’re more likely to stay on track.
  • Get enough sleep. This one couldn’t be more simple. Sleep between 6-8 hours each night. You’ll be less likely to crave unhealthy foods.
  • Drink one of your meals. Shakeology is my go-to meal when I’m in a hurry. It’s literally so easy to just blend up, it gives me energy, gives me a healthy immune system, & tastes delicious. To learn more about it you can click here.

Save Time Lose Weight Save Time & Lose Weight

I know sometimes it can be hard to stay motivated & stay on track, I still struggle with it now. But, just focus on your end goal & why you’re doing this because nothing worth having comes easy. It will take time, so make sure you have someone to help hold you accountable like I do in my support groups on Facebook. Just don’t give up! Because you can save time & lose weight.

Please RT or share with anyone this may help!

As always, don’t forget to love yourself!

Xoxo,

Jess <3