Where the Spirit of the Lord is there is Freedom

where the spirit of the lord is there is freedom Where the Spirit of the Lord is there is Freedom

 

Happy Monday ! I actually got inspired to write this post while listening to the song “Freedom Reigns” by Jesus Culture. I began to really think about the phrase & about the sermon at church from over the weekend. I know a lot of you know my story, but I just wanted to share the POWER of how the Lord can truly give you freedom in your life. I’ve been going through many trials the past few months, but would you have known that about me if I didn’t tell you? Because of the Lord I am able to stay joyful through it all. Let me tell you how the Lord has changed my life because where the spirit of the lord is there is freedom.

Here is just a list of all the things I was struggling with only a few years ago:

  • I was overweight. I was an emotional eater. I ate horrible foods.
  • I drank a lot of alcohol. I was drunk every night.
  • I smoked cigarettes. A pack a day if I had a day not drinking (which was unlikely). Days that I drank I probably smoked two packs.
  • My happiness depended on my boyfriend. Without him around I was miserable.
  • I had no self confidence. I had poor self body image. I didn’t believe in myself. I spoke negatively to myself daily. I didn’t believe my dreams would ever come true or were possible.
  • I was shy. I was afraid to talk to people I didn’t know. I was afraid to share about myself when I did meet people.
  • I was at a job that was draining me emotionally. I wasn’t treated fairly.
  • I didn’t have many meaningful relationships or friendships. I would just hang out with the people who would drink with me.
  • I was far away from God. I had no idea what having a relationship with Him was about.

Now to counter all of these things, let me tell you how my life looks today:

  • I lost 60 lbs. Yes, I’ve gained a few because of muscle. But, my eating is under control. I eat delicious nutritious foods that give me energy & help me stay healthy.
  • I rarely drink alcohol. It just ruins my goals & progress.
  • I quit smoking. It disgusts me now to be quite honest.
  • I’ve been single for  two years & couldn’t be happier. I found myself again, have been growing myself, & my relationship with God.
  • I am way more self confident. My body image is improving. (It’s a process for me.) I believe in myself & KNOW that all my dreams will come true & that they are possible. Because anything is possible through Christ.
  • I LOVE being social & being around people. I love making new friends. I’m an open book! Anything I can share, I will, in hopes it’ll help others.
  • I now get to do what I LOVE & am passionate about. I would do it for free. My business is filled with a bunch of amazing people & I am so blessed.
  • I’ve become friends with so many great people & formed so many meaningful relationships. People that are like minded that also dream big & love God.
  • I found God again & Jesus is my #1 homie! I love my devotion time, being in the word, my church, my life group, & doing anything I can to help further His kingdom.

freedom Where the Spirit of the Lord is there is Freedom

Do you see now that where the spirit of the Lord is there is freedom? I would have not been able to do any of these things without God. Once I found Him again, He helped morph me in to the person I am today. I used to worry so much about every little detail. I used to want to control every situation. It’s still hard for me to not have control (it’s my personality), but I know that everything happens in His time (even if I don’t like it) & that He has a plan. There is no need for me to worry because I know God is by my side. I feel like I have broken the chains of bondage. Where the spirit of the Lord is there is freedom.

Please RT or share with anyone this may help!

As always, don’t forget to love yourself!

Xoxo,

Jess <3

How to Renew Your Life

how to renew body mind soul How to Renew Your Life

Renewal is something that we typically think of around New Year’s or maybe even Spring, when Summer is quickly approaching. For so many years, I could care less about taking care of my health, body, mind, or soul. I was far away from God, overweight, depressed, & in a dark place. What I’ve learned is that it all starts with your MIND. Once you overcome your mind, you can overcome anything.The body, mind, & soul all work together. I know that can seem very difficult, believe me. I still struggle with it myself sometimes, even after losing 60 lbs & maintaining that the past 4 years. But, I want to show you that you CAN & just how to renew your  life.

When I began my weight loss journey, I had a lot of trouble getting my mind right about it. I tried so many things & continued failing. Then one day I finally figured out what my WHY was – what  made me want to get healthy – & that pushed me along. It started in the mind. I learned how to better control my mind. This was just the beginning of my journey & I’ve figured out so much since then about how they all connect, so I want to share it with all of you. I want to show you how to renew your life.

I’m sure by now you’ve heard me talking about my Healthy for the Holidays group that starts next Monday. I’m very excited about helping people take control of their mind & their life. I  lived so much of my life in fear & depression. Now that I’ve been released from that, I want to help you all break those chains of bondage that we are not meant to live in. God has a bigger plan for your life, you don’t have to feel this way any more.

This group will last from October-March so that I can help you get through the holidays without gaining any weight, but still enjoying yourself & lots of yummy foods. But, you will not just be learning about health & fitness. I am going to help you gain a new perspective on life, have a fresh start, & show you how to renew your life.

So, I wanted to give you a sneak peak at what we will be discussing during the 6 months of the program so you’ll know what to expect.

  • Month 1 – Lighting Your Fire
    • Finding your “why”
    • Determining your motivation
    • Creating your dream board
    • Creating your action plan
  • Month 2 – Lifestyle Change
    • Everything in moderation
    • Small steps
    • Mindset
      • Body, mind, & soul
    • Exercise & Being Active
  • Month 3 – Organizing the Lifestyle
    • How to design your plan & recipes
    • Grocery shopping
    • How to prep
      • Why it is important
      • Cooking
    • How to maintain momentum
  • Month 4  – Secrets of Nutrition
    • Calories
      • Calories in vs. calories out
    • How to read a nutrition label
      • Serving sizes & measuring
    • What makes up your calories
    • Healthy substitutes
  • Month 5 – Dining Out & Eating On the Go
    • Plan ahead
      • Eating healthy snack before leaving house
    • What to order at restaurants
      • Keywords to chose & skip
      • Skipping chips & bread
    • Eating on the go
      • Snacks
      • Fast foods
    • How to avoid temptations
      • Sharing desserts & meals
      • Having a bite instead of whole meal
  • Month 6 – Revisit & Prosper
    • Review goals
    • Food, nutrition, & dining out
    • Create long term goals
    • Create action plan
      • New vision board

As you can see, you will be learning way more than just about health & fitness. I can’t wait to have you join us so I can help you see how to renew your life.

Head over here to sign up.

Please RT or share with anyone this may help!

As always, don’t forget to love yourself!

Xoxo,

Jess <3

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

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

3803a8d8293a11e3adac22000a1fbe03 7 Healthy Grocery List

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

Restore Your Relationship with God

Relationship with God Restore Your Relationship with God

Have you ever felt like you’re on an emotional roller coaster that just won’t stop? You’re not alone. I’ve felt that way the past month or so since moving to a brand new city & state. I was seriously having emotional breakdowns several times a week & thought that things just wouldn’t get better. After talking to several of my close friends, going on a road trip, & praying a lot I’ve finally figured out what was going on. I realized that I need to restore my relationship with God. Today I want to share with you how you can help calm down your emotions even when you’re going through some really tough times.

I’ve been battling a lot emotionally due to being in a new place, feeling lonely at times, binging due to being on a restrictive diet, & some financial things as well. I continued praying, but felt like nothing was changing. Then I realized something huge – I was not putting my relationship with God first. You CAN restore your relationship with God just as I have done recently. So here is what I started thinking & doing that I thought would help y’all out as well:

  • Don’t worry about things out of your control. Do everything you can to improve it & give the rest to God.
  • Don’t let a bad day turn in to a bad week or year. Things won’t always be a struggle.
  • Keep your friends close & don’t spend too much time alone when you’re going through hard times.
  • When you feel like it’s too hard to stand, get on your knees & pray.
  • Remember the good things that you have that going on & be thankful for them. Just don’t think about the bad.

Those were just things that helped me out mentally. I also started doing new things in my daily routine that have helped me out with restoring my relationship with God:

  • Listen to worship music first thing in the morning & spend an hour with God & in prayer.
  • Go outside & be active. Take a walk. Do some jumping jacks.
  • Call a friend. Skype a friend. Hang out with a friend. (Don’t be alone when you’re down!)
  • Listen to Elevation sermons & get plugged in to other similar resources.
  • Cook something fun that makes me happy.
  • Read more. Read personal development. Read books for fun. Read books about God.
  • Listen to worship music at night while falling asleep. Spend time with God during the day.

Worship God Restore Your Relationship with God

Doing these things the past couple of weeks have truly helped my mental stability & my emotions lately. I feel so much happier than I did a few weeks ago & I feel comforted by God. I’m no longer worried about all of the things I was a few weeks ago. I realized I needed to stop trying to control everything & run to God & let Him know how much I need Him. I know I cannot do anything without Him & I don’t know what I was thinking before!

So I really hope you know if your relationship with God has faded like mine did for a bit, it is possible to restore your relationship with God. He will be waiting for you with open arms icon smile Restore Your Relationship with God

Please RT or share with anyone this may help!

As always, don’t forget to love yourself!

Xoxo,

Jess <3