Listening to the signs: It's Reset Time

Have you ever felt like your body was trying to tell you something? Like it was saying "Hey (insert name here), look you and I need to talk. We're not on the same page here."

That's me and my body right now. Ever since we moved a little over a month ago my body has been all over the place. I'm burning a ton of calories out here with our new outdoor homestead work, being on foot more and all that fun stuff but still my body is holding on to everything. I have been eating clean 80% of the time and doing 80% of my workouts and I'm actually gaining weight. I've had some tell tail signs that my body is asking me to regroup and cleanse my system. I did a 3 day refresh recently and felt great after wards for about a week but I could tell my body wanted more than that.

- Low energy (even if I get my normal 6-7 hours of sleep)
- Bags under my eyes
- skin is breaking out
- PCOS symptoms are worse than "normal"
- My rib/disc pain has flared up again from my injury last year.
- Heavy sugar/carb cravings
- Emotions have been all over the place.
- Water retention: And I'm drinking lots of water too!

Do I like putting this all out there for everyone to read? No, but I'm sharing so that maybe if there is someone too out there going through something similar, this might help them too. For those of you that don't know what PCOS is you can read more about it HERE. I was diagnosed at the end of 2009 and it's been something that I have found in the past I can manage the cyst pain with a clean diet, and avoiding processed soy. I am finding though that as I get older the cyst pain is getting worse and that I need to do something to get my body functioning more efficiently. I don't want to be put on hormone supplements or medication, so I have decided to go with a gentler approach...

In comes the Ultimate Reset.

What is the Ultimate Reset?

Ultimate Reset is a 21-day program that gently helps restore the body to its "factory settings"  while maximizing energy production and nutrient retention. Ultimate Reset is a program  designed to get the body in top shape internally, just as a fitness program gets the body in  top shape externally. Users looking to restore energy, boost moods, and maximize health  can dramatically improve the way they feel and function.

Who should do the Ultimate Reset program?

Anyone looking to restore energy, lose weight, and maximize health! Whether users have  been struggling with their health, food cravings, weight, or even just  experiencing low energy and feeling sluggish, in just 3 weeks anyone  can dramatically improve the way they feel and function. In what situations should a user consult their physicians before starting? Users should consult their physicians if they are using prescribed medication, have food allergies,  or have specific recurring health issues. For 21 Days I'm going to put my coffee away (tears, lol), pause my intense workout (per the programs  instruction), eliminate processed foods and fill my body with delicious nutrient dense food, minerals and vitamins. What do I hope to get out of this program? - Better sleep - More Energy - Minimize my PCOS symptoms and avoid medication  - Lose the weight I've gained since the move - Eliminate sugar cravings  - A healthy, revitalized approach to nutrition.- Reduce flair up pain from my injuries I think the thing I am most excited about is putting new, nutritious, delicious healthy foods on my  family's plates! We eat pretty healthy as a family now but I'm excited to introduce new foods to  them. They won't be doing the program with me. But I plan to encourage the kids to try as many of the new foods as possible and will be leading by example :) I'm also very excited to be doing this with a fellow Dream Big Tribe member and dear friend! These types of programs are really so important to do with an accountability partner. Someone  that will keep you in check, encourage you and inspire you to keep moving forward! Speak of doing this with us we don't begin until June 1st! So if you want to join us there is plenty of  time to make that happen!  The Ultimate Reset kit is on sale for a special price until the end of May right now.  You can email me at CoachJennyM@gmail.com or you can go HERE for more info  on how to get started on the Reset!

I'll be blogging about my 21 Day Journey with my meal prep, food pics, full honest review... the whole thing! So stay tuned for that :) 

Have a blessed day friends,

Hammer and Chisel: Results and Review

This past Sunday 2/28 I completed my final workout on the 8 week Hammer and Chisel Program created by Autumn Calabrese and Sagi Kalev. 

For those of you that know me, or have read my posts in the past I have done several Beachbody programs over the years. This was my first program to do after getting cleared to start working out again and building strength after getting injured in September. My strength in my left shoulder and my neck had decreased significantly so I was hesitant at first but very much up for the challenge.

Over the 8 week Challenge:

- I never missed a single workout

- I ate following the nutrition guidelines to a "T" about 70-80% of the time.

- I challenged myself each workout and gave it all I got.

- I lifted heavy weights and LOVED it.

- I gained energy and lost way more inches than I expected.

- I loved the muscle confusion techniques used, the variety of workouts and that every other day it was either Sagi or Autumn leading the workouts.

- I never got bored or burnt out

- The longest workout was only 43 minutes, but the majority were roughly 30 minutes. Which was perfect as a busy on the go mama.

- Being a part of a challenge group where I was getting daily accountability and support was a HUGE part of why I was able to finish this program all the way through.

- Loved the music, encouragement and motivation in each workout. 

- Modifier that was in each workout was very helpful!

- It got me out of my comfort zone and it's my favorite program I've ever completed.

Some of the delicious clean foods I ate while doing the program that fueled my workouts and kept my belly full :)

Equipment I used:

The program gives you two options. You can either use a weight bench or a stability ball for several of the moves. I chose the stability ball because of limited space in my living room and it worked great! In fact as mentioned by the trainers in several of the workouts, I think I got a better core strengthening workout using it. You also have a choice of either using a pull up bar with or without the assistance attachment or a door attachment with a resistance band. Because my shoulder was just healing up I decided to go with the resistance band with the door attachment. It worked great and I'm looking forward to using the bar next round.

Results:

After 8 weeks of pushing play 6 days a week and following the eating plan about 75/25 my results were:

Total weight lost: 6.8

Total Inches Lost: 10 inches

I was shocked! I went down 1 pant size and I can fell the physical strength I've gained!

Who is this program for? 

I would say this program is for anyone that is up for a challenge! (Obviously if you have medical concerns or risks please consult a Dr before doing it). I think it's helpful to have some sort of working out experience a head of time and to make sure you read/watch the safety guidelines for lifting weights so that you can prevent injuries. 

As a busy mama with 2 kids under 5 I didn't feel like I was stretched for time doing this program at all. I was able to get my workout done each day, stuck with my 21 Day Fix containers which are also used in the Hammer and Chisel nutrition guide and really enjoyed this challenge. I LOVE this program and can't wait to do another round!

Are you ready to get started with this program and get in the best shape of your life? 

Fill out this quick application below and I will be in touch with you within 24 hours. We have a exclusive group opening up soon with limited spots if you would like to join in for daily accountability and unlimited 1:1 coaching with me.

Fill out my online form.

Have a blessed day!

Rise Up Series: PTSD

Close family and friends know, but it's just recently that I started being more open with others about my diagnoses with PTSD from the car accident I was in several months ago. Before this happened to me I always assumed that PTSD was something that was only diagnosed from war/combat. What I didn't realize was that it can happen from other types of traumatic events (see diagram to the left). I am a firm believer that God gives us life events, seasons, and circumstances to use for His Glory and lift others up who may have gone/going through something similar. So I'm going to share with you what's been going on.

Shortly after I was hit in a freeway collision I started to develop symptoms that would eventually lead to my diagnosis. I was anxious, short fused, I has having severe nightmares, just simple noises like Carson playing cars or trains and having them crash together would trigger these feelings and I would have panic attacks. The first time I drove myself on the freeway after the accident was the worst. It felt like there was an elephant on my chest, I couldn't breath, shaking uncontrollably and my instinct was to just pull over on the side of the freeway and cry. I didn't, but I did take the first exit off the freeway pull over and spent about 30 minutes crying uncontrollably.

I know this can sound dramatic and for someone that hasn't experienced this kind of anxiety it may be hard to understand. Fear, unrelenting anxiety that I couldn't shut off. As a mom I love to take my kids to the zoo, Sea World, and do other outings and this new change was debilitating. I could only drive on streets, I had mastered every side road here in East County to get to where I needed to go without getting on the freeway. I knew I needed to get help.

More importantly I knew that God was in control, and that He was going to get me through this.

After speaking to my Dr. during treatments from my injuries I was referred to a Therapist who after several extensive tests diagnosed me officially with PTSD.

First thoughts I felt when hearing those words out of her mouth was broken and embarrassed.

I got in the car, prayed and the first verse that came to me was Philippians 4:6-7

“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.  And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” 

It was right there and then that I decided I was going to stop letting fear have control over me and trust and know that God is in control and is with me.

Feeling anxious? Struggling with self doubt, worry or fear of the unknown? Here are a few verses I read daily to help me overcome PTSD:

 “When I am afraid, I put my trust in you.” Psalm 56:3

“When anxiety was great within me, your consolation brought joy to my soul.” Psalm 94:19

“But now, this is what the Lord says…Fear not, for I have redeemed you; I have summoned you by name; you are mine.” Isaiah 43:1

“Have I not commanded you? Be strong and courageous. Do not be terrified; do not be discouraged, for the Lord your God will be with you wherever you go.” Joshua 1:9

“The Lord is my light and my salvation—whom shall I fear?  The Lord is the stronghold of my life—of whom shall I be afraid?” Psalm 27:1

Currently I am still struggling to drive on the freeway. I can go for short distances but it is not something I'm going to give up on.

Here are a few things I've been doing while in the car to help ease anxiety and might help you too:

1. I have a playlist of worship music with some of my favorite christian songs and I sing along.

2. I pray every single time I get in the car before I head to my destination.

3. Deep Breaths

4. I remind myself often (and sometimes say this out loud) "God is in control, God's got this. He will lead me through."

5. Sometimes put some essential oils on, one in particular called "stress away".
6. I take small short trips on the freeway slowly inching myself a little bit further reach time.

As a Christian I have struggled with this PTSD because in my rational mind I KNOW God is in control, and if it's His will it will be done. But when that anxiety creeps in it's like a button that is very hard to turn off. I share this with you all because it's a daily choice to put your faith and trust in Jesus.

What are some of the other things that have helped me on this journey to overcome PTSD?

1. Spend more time in my Bible. It's how I jump start everyday. It keeps me centered, and my heart postured to seek Jesus.

2. Prayer: It's crucial.

3. Exercise: It really is a stress relief and mood booster. This past month I did a 31 day #PushPlay Everyday Challenge and shared it on my Facebook page. Getting that daily exercise in I really felt my stress decrease and my anxiety lessen greatly.

4. Eating Healthy: We are only given one body, why not take better care of it?

5. Grace: I remind myself of grace every single day.

Let us then approach God’s throne of grace with confidence, so that we may receive mercy and find grace to help us in our time of need. Hebrews 4:16

6. Accept Help: This is something I struggle with naturally. I have a hard time asking for help or accepting help. In this process I've learned to accept help by my wonderful family and friends who have supported me through this.

I'd like to take a second (which is not nearly enough), and thank all those that have been there for me through this season. The prayers, hugs, messages, conversations, and support means more to me than I could ever say. I love you and incredibly thankful for you. A huge thank you to my Husband who has been incredibly supportive, understanding and patient with me. Thank you Jesus for these amazing people in my life.

Have you been struggling with PTSD, anxiety or depression? If you would like someone to talk to or have a prayer request I would love to encourage you and pray with you.

Have a blessed day,

Rise Up Series: Part 3 - You can't outrun a fork

You can't outrun a fork. What does that mean?

You can't go run on the treadmill for an hour, or do Total Body Fix for 30 minutes and then go eat a cheeseburger, fries and a soda and expect results.

It doesn't work that way. (Unfortunately) 

80% of this health and fitness journey is what you put in your mouth. Exercise is important, but what is more important is that you are eliminating processed foods and putting clean whole foods in your body instead. 

What can you eat to make sure you are eating clean and eliminating the junk?

1. Lean Protein: Chicken Breasts, Lean Ground Beef or Turkey, Black Beans, Eggs..  These are amazing protein sources that are filling and great for you!

2. Veggies: Veggie it up! Leafy Greens like Kale, Spinach, Zucchini, Cucumber, Asparagus.. I could go on and on. An amazing natural source of vitamins and nutrients! 

3. Fruit: Bananas, Apples, grapes, melon.. Fruit! It's nature's sweets. 

4. Complex Carbs: Sweet Potatoes, Brown Rice, Quinoa.. delicious! 

5. Shakeology: This is my go to breakfast every morning. It's my chance to get 3 serving of veggies, my daily multi-vitamins, probitiocs, prebiotics, protein and superfoods! I make my shake each morning and get my boost of energy and curb my sweet tooth right off the bat. Sometimes later in the day when I'm really craving something sweet, I'll replace it with another shake again :) You can read more about my journey with Shakeology here.

Ok so you know what you should be eating now. So what's next?

Here are a few things you can do to get started:

1. Clean out your pantry! Get rid of the junk. Say good bye to processed foods :)

2. Make a list of healthy foods/recipes you want to eat/make for the week!

3. Get to the Store and stock up on some healthy foods for the week!

4. Get your self a free Beachbody Coach (I would LOVE to be that one for you). Check in with them and let them know what your goals and what you want to accomplish. We can put together a plan and get you started.

5. Make an exercise plan: 30 minutes a day! There are so many amazing Beachbody programs out there that we will find the one that is right for you. (Note: If you are recovering from an injury and can't workout yet that is OK. We can dial in on your nutrition and get you started on the right track.)

6. Get plugged into a Accountability Group! Having that group of people to check in with everyday, the support, inspiration and fellowship is a huge asset. 

Thank you for reading Part 3 of my Rise Up Series! To read the others you can find them by clicking the tag "rise up" below this post. 

If you are ready to make a change and want to get started on your path to healthier living send me an email at CoachJennyM@gmail.com or comment below with your email address. I'd love to help you get started.

Have a blessed day!

Rise Up Series: Part 1 - A split second and BAM

I was driving home from work on Monday, going 60 mph on the freeway when another drive who wasn't paying attention to the road and was messing with buttons on their dashboard turned into me. She pushed me across another lane, caused me to spin out, hit a medium at at least 45 mph and then hit me from behind again. 

I'm not going to lie, it scared me. And for a second I thought that might be it. There was nothing I could do to stop it. It was as if she hit the gas and kept pushing into me, across the other lane and into the divider.

Why did this happen? A split second and BAM.

My first reaction was anger, my second reaction was frustration/helplessness. 

What if I had just stayed at work 2 minutes longer?

What if I had taken another freeway?

What if______?

I can come up with what if's until I'm blue in the face, but what good will that do? All it does is keep me on the mindset of frustration and anger. 

On Tuesday morning I woke up feeling thankful.

Thankful that I got to wake up this morning and be with my kids. 

Thankful for my incredible Husband who dropped everything at work and came to my side to help me on the freeway. 

I'm thankful I'm alive.

Most of all I'm thankful for God's unwavering love.

In life, it's inevitable for these bumps/lows to come our way. They happen when you least expect it, or sometimes you can see them coming. But with each low we face, we are given the opportunity to embrace God's grace and truth.

I don't know why this happened, but I do know God has a plan for me and I am loved.

“But since we belong to the day, let us be sober, having put on the breastplate of faith and love, and for a helmet the hope of salvation. For God has not destined us for wrath, but to obtain salvation through our Lord Jesus Christ, who died for us so that whether we are awake or asleep we might live with him. Therefore encourage one another and build one another up, just as you are doing.”

1 Thessalonians 5:8-11 ESV

Whatever comes your way. Don't give up. Turn to Jesus and seek Him! For He is with us in our highs and lows. He is our constant, our hope, our redeemer. 

Fast forward to today as I was driving by myself to my Dr apt today, I felt anxious about driving. This song came on the radio and I felt instant peace. What an amazing God we have! I found out at my apt that I have a separated rib, severe whip last and 3 + months of recovery ahead of me. I left the apt feeling frustrated and down about it. As most of you know I'm an active person, I love fitness, I love moving, I love running around with my kids.

There is something good that will come from this. And just because I'm injured doesn't mean I can't keep working towards my health and fitness goals! I will keep eating clean, drinking my shakeology and when I get the green light I will start low impact exercise.

Most importantly I will turn and seek Jesus. For He is with me in the highs and lows. He is a constant, He is my Savior.

"You're a Good, Good Father

It's who you are, It's who you are,

It's who you are

and I'm loved by you

It's who I am, It's who I am,

It's who I am
You are perfect in all of your way."

As over these next few months I will be blogging my journey of how I will stay on track with my health and fitness goals while recovering from injury. I pray that it will inspire others to not give up on their goals no matter way speed bump comes their way.

Have a Blessed Night,

Jenny

Low Impact, High Intensity

When I was pregnant with my son Carson I developed pretty severe sciatica pain in my 2nd trimester. I was told by the Dr.'s that it was the way he was sitting inside there, pinching a nerve and that it would go away after he was born.

It never did. 

I would have time periods when it wasn't as bad, then I would have flair ups where it was painful to just lay down on that side of my back/side. I would get numbness on that side of my body and sharp shooting pains. Fast forward to when I was pregnant with my daughter it got worse again, it would be so bad some days I dreaded walking. I did ice, stretched.. nothing seemed to work. 

It was worth it though, I would take that pain any day of the week for my kiddos. :)

It wasn't until earlier this year that I really notice that my flair ups were farther in between. I was eating clean, and doing Piyo 4-5 days a week. It was with the low impact, high intensity moves that I was able to gain flexibility, strength the muscles around my sciatic nerves and manage my flair ups.  

What is Piyo?

Piyo is a low impact, fun, challenging workout that fuses pilates and yoga. You burn calories, tone muscles, work on balance and gain flexibility! 

With Piyo you:

~Get the results of an extreme program without straining your joints.

~Lose weight and burn fat without the high impact jumps or complex choreography.

~Build lean muscle! Piyo's pace of continuous movement, nonstop transitions, and powerful athletic moves will help you sculpt long lean muscles without building bulk.

~You will never get bored! Piyo comes with 8 individual workouts that will challenge you at every level to maximize fat loss and tone your body.

~Modified moves makes Piyo doable for anyone! Even if you haven't worked out in years, Piyo has a modifier that is easy to follow.

~No equipment required! You use the body that God gave you :)

~Nutrition Plan included: Easy to follow and effective.

When I can feel my sciatic nerve flaring up, my go to fix is a few days of doing Piyo. I always keep Piyo in my rotation of workouts because it's effective. easy to follow, has helped me build lean muscle and eliminate aches and pains. 

Want to preview what Piyo is? You can do so here:

Have questions? Want more info? Send me an email at CoachJennyM@gmail.com

Have a blessed day!

Jenny