Healthy for the Holidays Group

Holiday Banner Healthy for the Holidays Group

Hey there! You may or may not know me already, but my name is Jessica Baumgardner.  I’m a health & fitness coach & have an absolute passion for helping others achieve their goals.

I’m just like you though, I’m not some professional fitness athlete. I’m a normal person.  I struggled with my weight for half my life & finally in 2009 I lost 60 lbs myself & kept it off for a few years now with the help of the products & the best-kept secret. As a coach I use my personal experience to help my clients get started, stay motivated, & get results.

It has taken time & I’m still learning, but my passion for health & fitness has brought me in to the amazing Beachbody community. I’m a full-time coach now (God is so good!) & I quit my job back in April, but I still stay super busy so I know just how precious time is. I am here to help make the best of this journey & offer support & accountability to you when you need it.

I would love to hear your story to get to know you better. My goal as a coach is to help you get to your goals.

I also wanted to take time to tell you about my Healthy for the Holidays group. The holidays are right around the corner, which means lots of temptations will be threatening to throw you off course. Did you know the average weight gain for the holiday season is 10 lbs?

I have created a 6 month program that will get you through all of the holidays without falling off track.  We will break down this lifestyle change into simple steps to make it easier to follow. I have taken everything I have learned through my journey to offer you the tools you need.

For only $10 per month you will get “naughty” recipes turned nice, a positive community for support, & one-on-one coaching with me. The group starts October 28th & will run through March 28th.

Please email me for more information & to grab your spot.

Or if you’re ready to sign up now, just click here.

I look forward to hearing from you!

Jess

Jpbaum87@gmail.com

*Watch this short video to learn more about my role as a coach:http://youtu.be/7iNQD4_DRoM

*Follow me on Facebook for health & fitness tips, encouragement, & motivation: www.facebook.com/getfitjess

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

Have a Healthy Halloween

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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…

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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

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