Happy October!!!

Hi Folks:

It’s the first day of October, my favorite month of the year! Why do I love October so much? Partially because it’s my birthday month, but also because it is one of the most beautiful months in the year. The leaves change and you really have an opportunity to experience all of the beautiful colors found in nature. I know, I know, the fall season officially starts in September, but it really doesn’t seem like it’s here until October.

I’m also excited that I’ve also began to see some benefits from my nutrition and fitness efforts. Since I’ve started coaching, I’ve become much more accountable. I have to actually complete my workouts regularly and eat right 80% of the time. I’m not perfect, no one is, but I am able to give my best effort at all times. I recently shared with my challenge group some before and current pics of me and while I felt that my progress wasn’t huge, or significant, they encouraged me, the coach, and let me know that they do see the changes and that I was doing great. That’s the beauty of an accountability group. We are there to push each other when it’s needs. But we also encourage each other when we need that too! And it’s a beautiful thing.

1443754218349

My results are from using 21 Day Fix. I will say that while I have started P90X3, I am still using the 21 Day Fix eating plan because it’s what works for me. I tend to be one of those people who can consistently lose a half pound to 2 pounds and a half every week. Some people can do more, but with my body, this is what happens. Either I can sulk about that because I see other people who can lose 3-5lbs in any given week, or I can be happy about it and look forward to what that really means for me.

There are 13 weeks left in 2015.

If I lose .5lb/week: 6.5lbs

If I lose 1lb/week: 13lbs

If I lose 1.5lbs/week: 19.5lbs

If I lose 2lbs/week: 26lbs

Obviously what happens from week to week varies because, let’s face it, I’m a woman and my hormones get all out of whack. I sometimes I eat what I shouldn’t, I sometimes retain water, you name it. I’m also strength training so my muscle growth can skew what is really going on. But as long as I continue to move in the right direction, I’m going to be ok.

Another thing that I’m excited to share with you is that beginning today, the program that has helped me get this train moving, 21 Day Fix is this month’s promotion.

2-Hard_Sells_940x788-1

In this Challenge Pack you’ll get the 21 Day Fix fitness program, Shakeology, and a free 30-day trial membership to the Team Beachbody Club, where you can stream your workout anytime, anywhere. Plus, for a limited time only, you’ll will also get a 21 Day Fix Insulated Tote Bag. For the month of October you’ll get all of this for only $140, a savings of $70 (if you purchased everything individually). If you’re curious about 21 Day Fix or you’ve been wanting to try it out, the time is now. Click the link below and get started today.

http://www.teambeachbody.com/checkout/-/bbcheckout/challengepack/21-day-fix?referringRepId=782033

Finally, I’m excited because the October Team Motivate Coach Basics Group is starting on October 5th. As I shared before, coaching has already started to change my life because I enjoy sharing my experiences, my ups and downs with others. I also love that I’m able to help other people along the way. Coaching, for me, has gone beyond just health and fitness. I’m here to motivation my group in so many different ways, and I love it. I feel like I’m making a difference in the lives of other people. And that matters to me. If coaching sounds like something that you’re interested in, leave a comment below and I’ll contact you to discuss the opportunity further.

Jess

Advertisements

Pushing Through

1508007_847627455263137_438975484_n

Hi Folks:

One of the biggest challenges that we face in our fitness journey is having the ability to move beyond the mental challenges that come up and persevere until we reach our end goal.  It’s not enough to have a goal and start working toward it; we have to believe that our efforts will not be in vain.  Choosing to live a healthy lifestyle after years of eating unhealthy foods and not being physically active can be challenging.  It’s easy to get started on a program, they challenge comes when a tough day arises and you want to eat a double cheeseburger and fries all while sitting in your favorite spot on the couch, the question is, what will you do from there.  Do you allow a setback to make you sit down and do nothing?  If you don’t see the results that you want as quickly as you want, do you throw in the towel?

God has given us everything that we need to lead a healthy life; in fact he wants us to live that way.  Our soul “mind, will, and emotions” plays an important role in how we react to the challenges of life. This area is the area that is most easily affected by the lies that the enemy tells us.  Philippians 1:6 says that “…he who began a good work in you will carry it on to completion until the day of Christ Jesus” (NIV).  So no matter what challenges are presented, we know that we have help. We have the help of the Almighty who is able to do so much more for us than we ever imagined. We have the help of the people who love and support us along the way. If we need encouragement, they are there for that and if we need an extra push, they can do that too.

Make the choice to get up and push forward each and every day. Put forth your best effort for that day; meaning that your best effort from one day to the next may not look the same. Some days your body will feel better and move better than the next, don’t stress over it, just give all that you have in that moment and try again tomorrow. The biggest thing is to simply get up and “Push Play”.

Jess

21 Day Fix – Update

Screenshot_2015-09-07-00-06-36-1

Hi Folks:

First I want to say that I hope that you like the new blog format and colors. 🙂 Fun Right!

Just wanted to give you an update on where I am on my fitness and coaching journey. So, as usual, I am above and beyond busy with work and family stuff, but guess what? This time I didn’t allow the daily grind to take me out of the game. Being a coach has helped to keep me accountable to the ladies that I’m helping because I can’t help them if I’m not willing to help myself. Go figure!

I’m also hosting a FREE – 30 day Fitness and Nutrition Group on Facebook. In this group the members are receiving tips and tools on fitness as well as meal planning and prepping. I’m sharing some of the “best practices” that I use in my day to day life, as well as recipes for slow cooker meals that I use when I know that I won’t have time to cook (i.e. after school activity nights). These tips really cut down on the amount of time and money spent in the drive through lines. Plus I know that I am providing my family with healthy and wholesome meals.

I’ve already completed my first round of the 21 Day Fix and I lost nearly 5lbs. Today I am on week 3, day 1 of my second round and I’m down 3lbs in this round. I’ve not been perfect but I have been better than I was before. Weekends are still hard because I tend to not be a regimented and I don’t eat on the same schedule that I do when I am at work all day. The biggest change, outside of weight loss is the inches that I’ve lost. I’ll have final measurements soon, but having your hubby and kids point out that your pants aren’t fitting so great is a good indicator. J

As I finish up this 2nd round of the 21 Day Fix I’m starting to think about what program I want to do next. I’m thinking P90X3 is on tap for me. The 30 minute workouts are the perfect 1…2… punch for me and I can get it done and move on. Right now, extremely long workout are not feasible for me so I’m always looking for something that I can get done with minimal impact to my day. The 90 days will be a challenge because I think that I have a bit of ADHD and if I look at it from a 90 day perspective, I might be a little intimidated. If I look at it as 3 separate 30 challenges (phase 1, phase 2, and phase 3), then I can be successful.

Part of implementing any new thing in your life is understanding who you are and what your specific needs are. As for me, I get bored, I know that, but the beautiful thing about Beachbody is that there are a ton of programs to choose from. Pick the ones that will work best for you, wherever you are on your journey. My fitness journey is not yours and yours is not mine. All I can do as a coach is to help you find that thing that you love and push and motivate you to be your very best. I can be your biggest cheerleader or your toughest drill sergeant depending on the situation.

If you’re interested in having me as your coach, contact me by clicking on the “Beachbody Programs and Coaching Info” link and fill out the “Contact Me” form. I look forward to hearing from you and working with you!

Jess

Why Beachbody Coaching?

BBAltSigB

Hi Folks:

So if you didn’t know it before, I’ll share with you that I recently became a Beachbody coach. A lot of people have a lot of different reason for why they chose to become a coach. For me, I was looking for a way to start coaching others, considering the fact that I have put a lot of time and attention into the “learning” phase of my health and wellness background. What you may or may not know is that I hold my Masters of Arts in Human Services with a specialization in Health and Wellness. The kicker to this is that I am an ACE Certified Personal Trainer. I have so many reasons why I haven’t made this public knowledge, but the biggest is because I was afraid that people would judge me based on the fact that I’m not at my goal. What I am learning through my upline coach, Teresa, and what my good friend, Amber told me was that people can and will appreciate my journey. The fact that none of this is easy for me and that I have to fight for the time and consistent motivation to exercise and practice clean eating is something that people can identify with.

I chose Beachbody because I saw it as a way to help me begin my journey towards helping others. The fact that they provide guidance and support through everything is invaluable. Also, I would love to find a bit more financial freedom as I am getting ever so close to sending my kiddos to college.

I am working my way through my first week of the 21 Day Fix and I have to say that even though I’ve hard to change my schedule a bit (and to the dreaded early morning workouts @5:30am) I’m feeling really good. The 30 minute workouts can be modified to most any fitness level and the meal plan is really easy to follow. Every day this week I have had my Shakeology as well. I add fruit to it so that I can kill 2 birds with one stone.

21df_logo_800x800

I’m totally and completely excited about this opportunity to help others along their fitness journey.

Jess

Whole30?

Hi Folks:

Can I just say that it never fails that as soon as you try to start doing the right thing by going to the gym and eating right, something pops up?

My pop up happened to be some weird lingering sinus/cold/allergy thing that sucks the life out of you. I started feeling bad last Wednesday, it came in like gangbusters and I felt like I got hit by a truck. In fact, I’m still dealing with it a whole week later. Needless to say, my workouts and food choices have been compromised. As far as working out, I can’t really fathom lifting weights when it already felt like an elephant was sitting on my head. My food wasn’t so great because if I don’t cook, we typically end up grabbing something quick and easy (translation: fast food).

With all of that going on, I’ve still somehow managed to lose another 2 pounds since last week. I’m grateful for it, because I have to continue to see progress in order to maintain my motivation. I’m still doing a modified Atkins and planning to move into a primal approach soon, but I’m currently reading “It Starts With Food” by Dallas and Melissa Hartwig and it has raised some very real questions that may make it worth my time to complete a Whole30 before I completely move into primal. I say that because there are food items that I still currently eat that may need to be eliminated just for the basis of my general health and not for weight loss. There are so many of the health conditions that the book lists that I have or am experiencing and this is the kick in the behind that I’m using to do something about it.

I feel like the Whole30 will be doable because I am currently limiting my intake of added sugar (though I need to deal with the substitutes, like Splenda and Stevia), grains, and alcohol. I may not deal with a lot of the “withdrawal” symptoms that others go through because I have already gone through them. My challenge will be, as it always is, trying to deal with cravings and making sure that I have Whole30 complaint foods on hand that do not require a lot of effort.

I’ve learned that meal planning and prepping is the best thing that I can do to ensure that I have a successful week. When I take the time, like I did this week, to cook extra food and put it into containers, etc. All I have to do in the morning is grab and go. It makes my life so much simpler. Yes, I do get bored form eating the same thing for breakfast and lunch all week, but I try to mix it up for dinner and for my snacks. I haven’t decided when I want to start my Whole30, I’m still reading the book to get a full understanding of the program and I would like to make a meal plan for the 30 days so that I limit my risk for slips.

I’m praying that this will be an eye opening experience for me and my husband and that we are able to take this challenge head on, commit to it, and use it to move forward with the rest of our lives.

Jess

Still Pressing

Hi Folks:

Just wanted to give you a quick update on my progress; I’m still pushing forward on my journey and I’m pretty darn excited that this train is still moving. While I haven’t had the “perfect” week in terms of my eating and my exercise I am pleased to announce another ½ lb loss. I’m not going to complain about that because my weekend I indulged a bit as my husband and I celebrated our 18th wedding anniversary.

For that dinner we went to Mitchell’s Ocean Club and let me just say that they NEVER disappoint when it comes to taste. I had the Sea Scallops that were on top of a parmesan risotto with English peas (I’m not a pea fan but I ate them). We also shared their jalapeno au gratin potatoes (one does not go there and not eat the jalapeno potatoes) and the roasted Brussels sprouts. I also had a martini and a slice of the 10 layer carrot cake. Let me be clear, I didn’t eat the entire slice of cake in one sitting, I saved half for the next day (and I split that half with my hubby).

My workouts were virtually non-existent last week but because my eating was not completely out of control, I was still able to lose some pounds.

This weekend will be a bit of a challenge because I am planning to go visit my family. I love my family but it is filled with a ton of great cooks and because they don’t see me very often they are always trying to feed me. It can be hard to walk away from all of that deliciousness, however my plan is to eat in moderation so that I can partake but not overload. I’ll just need to limit my breads and sweets.

I’ll say this, I’m not perfect but I will continue to try and continue to put forth effort. Can’t is not part of my vocabulary.

Jess

Let’s Try This Again

Hi Folks:

It’s been a while since I last checked in. Now for me silence means that I am probably not doing what I’m supposed to be doing and I’ve fallen completely off track. That said, I’ve gained back most if not all of the weight that I’ve previously lost and I’m completely not ok with this. What can I say except that I’m so tired of this yo-yo cycle and making progress and falling back into my old ways, which completely negates all the progress that I’ve made. With that said, it’s time! Time to get this train moving, time to stop playing games, time to get my life moving into the direction that I want it to go in.

Because it’s been such a long time since we last talked you probably don’t know that I started Crossfit. I love it because it’s really challenging and pushes me to my limits on a regular basis. I try to make it a point to go 3 days a week. In spite of the heavy workout regimen I’ve managed to keep the weight on instead of losing it. I am gaining muscle, but for as long as I’ve been doing it (since November) one would think that I would have lost something. I know that my focus should be on losing fat and gaining muscle instead of what the scale says and believe me I’m working on changing my focus there. My gym (box) Crossfit IFM is near my house and my coaches are great because they are always there to help me make sure that I’m doing the movements correctly and that the weight that I’m using is appropriate. There have been many times when a coach has made me put more weight on it to make sure that I’m working to my best ability. I really enjoy the strength moves, the cardio stuff like single and double unders (I cannot do doubles yet) and the running are just torture and I do not enjoy the days when those come up in the WOD (workout of the day). So far so good on Crossfit, I’m mostly having fun and look forward to continuing to make progress.

My hubs and I went on vacation recently and we determined that as soon as we got back we would get back on track with our eating. So last Sunday I went to the grocery and got everything that we needed to get our eating together. As you know, I do better when I have a plan and I take the time to prep ahead of time. While many Crossfitters follow a Paleo eating style, I am not really interested in being THAT restrictive. I am starting out trying to reduce my “need” for carbs and such by following the Atkins 40 plan. This is plan allows for around 40 net carbs a day. These carbs come from sources such as fruits and veggies and some of the Atkins meals or bars. I am working to limit or minimize my use of the Atkins products so that I can eventually move into a Primal eating plan.

Primal eating is not quite as restrictive as Paleo and still allows for things like dairy and starchy veggies, like potatoes and yams. We’re a little over a week into our eating program and I can say that once we got through the first few days of decreased carb loads we are both feeling much better and we are losing weight. My hubs has lost around 10lbs in a week and I’m around 5lbs. Again, weight is not the focus but it is helpful in tracking some progress. Beyond that I noticed that my belly bloat has started to decrease and that my energy level has started to increase.

I’ll post pics soon and keep you posted on my progress but eating relatively clean most of the time and doing Crossfit should get me to where I want to be.

Jess

Komen Columbus Race for the Cure

Hi Folks:

Today was my very first time participating in this event and I have to say that I can’t wait to do this one again. I guess that I’m getting more and more sentimental about things but looking at 35,000 people who are all taking a stand against breast cancer I can’t help but smile. This morning I woke up with a plan in mind, I was working on decreasing my 5K time. I’ve said it before but I consider myself to be a wogger because what I do is somewhere between a walk and a jog. I’m completely ok with that but I do want to try to start picking up the speed a bit. As of right now my 5k time has been coming in around the 43-45 minute mark. My goal for today was to come in between 35-40 minutes.

Something can be said about having plans and goals and how quickly things can change. There are times that you can plan everything out and have your set goals in your mind or even write them down, but God has other things in mind. This is what happened to me today: at the starting line I met a lady and we exchanged the normal pre-race pleasantries that you do when you’re waiting for the race to start and you happen to be by yourself.   As it turns out, today I was meant to work with her and encourage her so that we both finished. There were plenty of times when she told me that I didn’t need to wait for her and that I could go on but I couldn’t. I was vested in getting her through this race and I felt that I needed to stay with her.

We decided that we were going to walk/run to get through the race. She let me know when she was ready to run again and she set the pace that she was comfortable with. My job today was to keep her encouraged and to keep her pushing forward. Doing this meant more to me than any time goal I had.

I am now encouraged that the current path that I’m on and the things that I have in the works are indeed part of God’s plan for my life. I realized something about myself today; I don’t have to be perfect I don’t need to be fast or skinny or anything else to be the coach that I want to be. I just have to start finding opportunities and start doing. More certifications, etc… won’t get me there because I have everything that I need in me right now. I already hold a Masters degree in Human Services/Health & Wellness and I am an ACE Certified Personal Trainer. I just need to start using my current knowledge and my gifts and talents to do what I need to do. I may have helped her but she helped me just as much.

Jess

Komen Columbus Race for the Cure, 2014. My new friend Angy and I
Komen Columbus Race for the Cure, 2014. My new friend Angy and I

DDP Yoga Weeks 5 & 6

youaremuch

Hi Folks:

As promised I got back on my DDP Yoga train and I am on the move. It feels really good to be back on my game and to do the things that I needed to do. Work has still been a challenge but I know that as soon as my position changes in June, I’ll be able to have some semblance of normalcy; with the exception of learning a new job. By the way, did I tell you that I got a new job? 🙂 I’m really excited because this one of the first times that I’ve ever really decided on something and went for it. I’m excited for the challenge that it will present for me.  

Now back to my health and fitness, week 5 I wasn’t as consistent in my eating as I could have been. No real excuses, my kids were out of town and I didn’t want to cook so we ate out A LOT. Week 6 was much better as we got some shakes from Vemma Bod-e to drink for breakfast and some lunches, and we eat healthy snacks. In all I’m proud to say that I’m pleased with how I feel right now and am so ready to keep it up. Belly bloat has decreased and my head is mostly clear, with the exception of those days where my allergies and sinuses get the best of me.

Our Workouts for week 5:

Monday Energy  
Wednesday Energy  
Saturday Fat Burner  

 

Week 6:

Our Workouts for the week:

Monday Fat Burner  
Wednesday Energy  
Sunday Fat Burner  

 

I’ve added some additional workouts in there, like a run and some additional cross-fit style workouts that I can use to help me continue to build strength. I’m looking forward to the coming week because even though I have a parent meeting and 2 softball games to watch, I’m going to make time to get it in. I will make this happen, I will reach my goal.

Oh and by the way, I’m down 1 pound. Woot Woot. Back on it baby!!!

Jess

Color Me Rad

ColorMeRad

Hi Folks:

Yesterday my daughter and I started off race season with Color Me Rad. I’ll say this, I have to just keep in mind that this race was designed to be an untimed fun run. That being said, I had a good time at the event but I have a few takeaways from it.

  1. My daughter and I had a lot of fun
  2. I have a lot of work to do if I want to be ready for my Olympic distance duathlon in July

Like I said, the race is not timed but I had to know where I am so that I can use this as a sort of gauge for my progress. Aside from my lack of run training in recent weeks, this course was very difficult to get through running the entire time. From mud and uneven grass to broken up asphalt…as a person who has a knee injury and tries very hard to keep from aggravating it, this was not ideal. So in areas where I would have ran, I chose not to for the sake of saving my knee.  The other issue that tends to happen is large groups of walkers spread all the way across the path without concern for those of us who are trying to run. My friend injured her ankle trying to go around one of these groups. ***Just a bit of race etiquette-if you are slower moving (walking or wogging “like me”) please do not block the entire path, it’s just rude. Try to be no more than 2 abreast so that others can get around you.***

Other than that I had a really good time going through each of the color stations and just having some great one-on-one time with my baby girl. Oh, and just in case you were wondering, it took me roughly 46 minutes to navigate this crazy course and blocking people. Not what I wanted but I know I can do better than this.

As far as DDP Yoga, the hubby and I get back on track tomorrow. Due to new carpeting we had to take some time to move the entire house around a couple of times so it was a bit difficult to squeeze in some yoga time.

Jess