Have a Healthy Halloween

b4df94adf408cace859da392371fd925 Have a Healthy Halloween

Does this picture not look amazing?! I want to devour that apple up right now! LOL! I have been doing a lot of thinking about how I’ve stayed healthy during the holidays the past 3 years. I’ve also been doing a lot of research so that I can help y’all do the same! Halloween is coming up right around the corner so I wanted to help everyone get ready so that we can all have a healthy Halloween!

Here are a few tips to help you stay on track:

  1. Make healthier versions of “naughty” foods. You can find all kinds of recipes for healthy desserts. I use my Shakeology to make desserts all the time – there’s even a Reese’s recipe out there! And don’t forget to grab my ebook when I release it next month for lots of ideas icon smile Have a Healthy Halloween
  2. When you take your kids trick-or treating, walk instead of drive. This will help you burn some extra calories while also enjoying time with your family.
  3. Plan ahead. Grab some easy recipes from my Pinterest board & plan out what you’re going to make. http://www.pinterest.com/jbaum87/healthy-halloween/
  4. Drink lots of water & eat a healthy meal before handing out candy or going out with your kids. This will help you to be able to say no more easily to all that candy.
  5. Enjoy some candy in moderation. If there’s something you’re really craving, eat one or two small pieces. If you don’t satisfy that craving & completely deprive yourself, you’re going to go crazy & end up binging.
  6. Be an example. Have healthier handouts for your neighborhood. Be that person that hands out apples. You will be an amazing example to your own family & lots of other families out there.

Instead of this…

 Have a Healthy Halloween

Why not something like this…

71f8f7d999013ec3c4683a9bcb6c1346 Have a Healthy Halloween

You CAN have a healthy Halloween this year by implementing these steps. Just remember it’s your body, your life, you’re in control. Do something that you will be proud of. Honor God with your body & remember it’s your temple. Have a Healthy Halloween! icon smile Have a Healthy Halloween

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

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!

Jump Start Your Weight Loss with a 3 Day Shakeology Cleanse

Shakeology 3 Day Cleanse11 Jump Start Your Weight Loss with a 3 Day Shakeology Cleanse

Did you realize that your results are 80% nutrition, 20% exercise?  

I had always heard this but for some reason I never believed it myself. After losing 60 lbs. & maintaining that weight loss for a few years, I have learned so much about nutrition.

My nutrition has really been on point until moving to Charlotte a few weeks ago. I’ve never lived in a big city so having so many different food options around was super tempting. My birthday was also a couple weeks ago so I celebrated & ate all kinds of food I wouldn’t normally eat then. I had gained a few extra pounds & wanted to find a way to jump start my weight loss so I decided to do a 3 Day Shakeology Cleanse.

If you’re looking to get the junk out of your system that you’ve been consuming, a 3 Day Shakeology Cleanse is perfect to jumpstart your weight loss now. This cleanse is more enjoyable than most cleanses. It’s more a calorie-restricted & nutrient-dense diet plan. I’ve actually been eating frequently & consuming around 900 calories per day. The purpose of this was to rid my body of undigested foods & toxins. It is the perfect way to jump start your weight loss with a 3 Day Cleanse.

So here’s how it works:

  • 1 cup of Green Tea to start the day
  • Breakfast – Shakeology
  • Snack – 1 serving of fruit
  • Lunch – Shakeology
  • Snack – 1 serving of fruit
  • Snack – Shakeology
  • Dinner – salad w/ 3 cups of veggies & 4 oz lean meat (white, fish)

Seriously look at what I get to eat – YUM!

3 Day Shakeology Cleanse Jump Start Your Weight Loss with a 3 Day Shakeology Cleanse

You must drink only water & green tea for the three days. So far I’ve lost 3 lbs & I’m feeling so amazing eating back on track with eating healthy. It is the perfect way to jump start your weight loss. I plan on going back in to T25 hard next week because this week my body really needed a break from the intense workouts.

You must feed your body the proper nutrients in order to be healthy & have the results that you are looking for from your workouts. You cannot just workout & eat horrible food & expect to have results. You must do both in order to be healthy overall & get the body that you want. It is important for us to put the best foods in our bodies because we must treat them like a temple like God intended. The perfect way to jump start your weight loss is with a 3 Day Shakeology Cleanse.

3 Day Cleanse Jump Start Your Weight Loss with a 3 Day Shakeology Cleanse

Shakeology has been a staple in my diet & I happened to come across it after I lost weight. And when Shakeology is paired with working out, you will lose weight quicker & enhance your results. I love it because I haven’t gotten sick in a year, I have more energy, my digestion has improved, my hair, skin, & nails are all healthier, & it helps with my sweet cravings. It is packed with super-foods and worth every penny – being healthy should be an investment because God calls us to honor our bodies.

This self-guided, three-day journey will introduce you to Shakeology (3x day) plus a light meal and snacks.  I will provide an easy to follow, step-by-step program.  Average weight loss for my clients is 5 lbs.  Perfect for those who need to break through a weight loss plateau and cleanse their body of junk foods!  This is also wonderful for special occasions and wishing to drop weight before a big event.  $50+Shipping 

(U.S., APO, and Canada only)

As always love yourself!

xoxo,

Jess

6 Easy Ways to Rev Up Your Metabolism

Rev Up Your Metabolism 6 Easy Ways to Rev Up Your Metabolism

Your metabolism is one thing that can greatly affect your results from exercising & eating. Some people are blessed naturally & have super fast metabolisms, whereas some people have much slower ones like myself. My mom is one of those with a fast metabolism, she can eat whatever she wants & not gain weight. I, on the other hand, have to be super particular about everything that I put in my body. But, the good news is, according to Self Magazine, there are 6 easy ways to rev up your metabolism. They  can achieve all your fitness goals & melt off those pounds & inches!

1. Take a run. Running burns lots of calories & also slows the aging process!

2. Lift weights. Strength training is super important because lean muscle increases your metabolism. Lift weights for at least 20 minutes, 3 times a week.

3. Get in some cardio. High intensity interval training, jumping rope, & kickboxing are all great forms that can double your metabolic rate for an entree half hour after exercising.

4. Eat frequently. You’ll need to eat every 2-3 hours to rev up your metabolism.

5. Drink lots of water. If you don’t drink enough, your metabolism may decrease. Try to drink 8 glasses a day!

6. Eat more fiber & protein. Fiber helps you burn extra energy when you’re processing it. Protein helps rebuild muscle tissue which is essential for increasing your metabolism.

Try trying out these 6 easy ways to rev up your metabolism & you’ll see the inches melt off in no time!

And just something funny (because I’m a goof) in closing!

High Metabolism 6 Easy Ways to Rev Up Your Metabolism

Please RT &  share with anyone this may help!

Don’t forget to always love yourself!

<3 xoxo

Jess