Change Nothing and Nothing Changes

"If you could kick the person in the pants responsible for most of your trouble, you wouldn't sit for a month." - Theodore Roosevelt

Can anyone relate to that quote? I know I sure can. 

As humans we have a tendency to get in our own way. It's easier to feel comfortable and complacent instead of getting uncomfortable and growing. 

I relate this to several different aspects of life, but tonight I'm going to talk about our physical health. 

We only get one body. That's it. 

So why not take care of that one body?

In our society today we are constantly being bombarded with fast food ads, junk food, sugary drinks and treats at our finger tips. TV Commercials, website ads, Billboards... junk food, it's EVERYWHERE in America.

You know what else is near all those fast food places? Grocery Stores. Yep. Grocery stores full of produce, lean meats and other clean foods. So that excuse is debunked!

Now I know another big excuse is that it's cheaper to buy fast food and its more convenient....  I hear you, I'm guilty of thinking that before too. 

In reality. You will actually SAVE money each month by cutting out fast food and buying whole clean foods and prepare them yourselves. So that excuse is officially debunked too!

We are now in the 9th month of the year, are you feeling frustrated that you haven't reached the goals you made for your physical health at the beginning of the year?

These are the things that will get you the results that you want:

1. Cutting out Processed/Junk Food (This includes soda)

2. Drinking Water - at least 64 oz daily

3. Getting 30 minutes of exercise 5 days a week (this is 2 % of your day, we spend more time scrolling FB then that).

4. Consistency: This isn't a quick fix. This is a lifestyle change. You have to show up daily to get the results that you want to get.

5. Accountability - Whether it be your spouse, your friend, your parent, a challenge group... having that daily accountability will help keep you motivated and you will be less likely to quit.

That's it. It really is simple. Anyone can do this. This is a lifestyle change that will give you back your health... More Energy, lower Cholesterol/Blood pressure, clearer skin, better moods, your clothes will fit better, you will want to do more positive things and help others. 

So what's stopping you? What's that road block that you keep putting in your own way? I encourage you to take a pen and paper and write it down. Write out your thoughts on why you can't seem to stick with a healthy lifestyle plan. Then read it over, a few times.. Pray about it, maybe talk to someone about it and get their feed back. I know this can be uncomfortable, but if you want to grow and thrive you have to get good and uncomfortable to make that happen.

You can do this. I know you can. 

Are you looking for a change, not sure of where to start? Please email me, I would love to talk to you. I'm on this daily journey too.

CoachJennyM@gmail.com

Have a Blessed Day,

Jenny

Recipe: Asian Vinaigrette from Fixate Cookbook

I love making homemade dressings for several reasons. 

1. You get to decide what ingredients go into it

2. No Preservatives 

3. Saves Money

4. It's fun!

I tried out a recipe for an Asian Vinaigrette from the new Fixate Cookbook and was pleasantly surprised! I made a big batch of it and have been using it ALL week.

Here is the Recipe for you to try for yourself!

Asian Vinaigrette Recipe:

Serves 8 (2 TBSP each), Prep Time: 10 minutes

21 Day Fix Container Equivalent: 1 orange

Ingredients:

1/3 cup Rice Vinegar

1/3 reduced sodium soy sauce (I used Coconut Aminos instead)

1 tbsp raw honey 

2 tsp freshly grated ginger

5 TBSP Toasted Sesame Oil

Directions:
1. Combine vinegar, soy sauce, honey and ginger in a medium bowl and whisk to blend.
2. Add Oil while whisking and mix well.
3. Store in the refrigerator, covered.

I've drizzled this over 3 salads over the past 3 days and I can't wait to make more of this dressing! 

Want more recipes like this? Want to know more about Fixate Cookbook and how it can help you prepare healthy quick meals for you and your family? Fill out this quick form and I will get back to you asap:

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Have a blessed day!

Jenny

3 Day Plan to Get Back on Track

This past week I did a 3 day Refresh. I thought it was time after the summer that had a few cheat meals, a mini vacation and busy schedule to get myself back on track before the holiday season. 

What is the 3 Day Refresh you ask?

It's a 3 day eating plan that is vegan, that focuses on getting veggies, healthy fats, fiber and high density nutritional shakes. It's a detox that eliminates all animal protein (including dairy) and processed foods from your diet for 3 days. And it helps reboot your digestive system, and jump start your weight loss goals. 

And the best part? I never felt hungry, not once. I never felt shaky or super tired. It was easy to follow and I still got to EAT which is nice :)

Eat day my meals consisted of 3 shakes a day, tea, veggies with healthy fats 3x and you are allowed 2 servings of fruit (which I did not eat). There are recipes included to use for your dinners as well. 

5 Signs that you need a detox:

1. Low Energy

2. Bad Sleeping Habits/Patterns

3.Bloating/Lack of Weight-loss

4. Foggy Brain

5. Food Cravings

(One meal not shown, dinner. We had a family birthday and ate out at a restaurant. I stuck to my plan and ate a plain salad with avocado. And had oil and vinegar on the side for dressing :) )

On Day 4 I woke up after having the best sleep I've had in weeks. Feeling alert, clear headed, not bloated and feeling good.

3 Days and I lost 3.8 lbs and 1 inch of my hips. What's really better than that though is the clear-headedness and the sleep quality I got! 

I'm  a girl that likes to eat every few hours, and was unsure how well I'd be able to do this. However this was very doable as a busy working Mom and will be doing another one of these every few months!

It's motivated me keep up with my clean eating, load up on water and to limit processed foods and dairy.

If you are trying to get a jump start on your weight loss/fitness journey, at a plateau or just wanting to boost your progress so far... This is a great healthy way to do it! For the month of September there is a special deal to get Refresh for an amazing value!

Want more info on what this 3 Day Refresh is? You can check it out here:

3 Day Refresh Video

Comment below with your email address or email me at CoachJennyM@Gmail.com for more information!

3 Day Refresh Challenge Pack with Shakeology is on Sale this month! Want to check it out? Go HERE

Have a Blessed day!

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

A Former Breakfast Skipper

Are you a Breakfast skipper? I used to be. I would drink 2 cups of coffee in the morning, then go all day tell about 2pm and then finally eat something. By then I'd be so hungry I wouldn't watch my portions, over eat and then feel like a bottomless pit the rest of the day. This was an ongoing cycle I did for a long time.

Now, I drink my Chocolate Shakeology right after my early morning workout. I feel full, don't need those 2 -3 cups of coffee that I needed before and it gives me the fuel I need to get through tell lunch time.

To match the nutrition of 1 serving of Shakeology you would have to eat:

1 bowl of exotic fruit

4 cups of raw broccoli

7 whole carrots

10 cups of raw cauliflower

3 cups romaine lettuce

4 cups of uncooked mushrooms

1 cup of peas

3 raw onions

4 cups red radishes

4 cups of non fat yogurt

plus a shot of wheat grass

That's a lot of food!

I like knowing I'm drinking the equivalent of that in a Shake that has no artificial sweeteners, soy free, full of probiotics, prebiotics, superfoods, protein, antioxidants, and vitamins. I went from drinking 2-3 cups of coffee a day to now 1/2 a cup in the morning. It gives me the energy I need as a busy working Mom, has helped clear up my skin, and I no longer crave junk food.

Looking for a great recipe? Here you go: Mint Chocolate Shakeology

Mmmmmm so good!

Want more info or have any questions? Send me an email at CoachJennyM@gmail.com or send me a message to me on Facebook

Turning 30, Finding the Balance of a Healthy Lifestyle.

When I started writing this post it was originally going to just be a recap of the wonderful birthday weekend I had and how I feel about turning 30. Then I realized it was more about moderation, and how important it is to balance your nutrition 80/20. 

(80/20 nutrition means 80% of the time you stay on track eating clean foods, and 20% of the time you have things you wouldn't.)

For about 6 months now I've really felt like I've been in a "good groove" with my nutrition, I allow myself one treat meal a week, work out 30 minutes a day, and eat clean at least 80% of the time. Before that, I was stuck in a plateau with my weight loss and was frustrated and not sure what I was doing wrong.

So I became more mindful of tracking my daily intake with my 21 Day Fix tracker app, sticking with mainly lean meats, vegetables and whole foods. I cut out sprite which I was still having a few days a week, made sure I was getting my Shakeology as my breakfast in the morning and got my 30 minutes of exercise in daily.

All this got the scale moving again and I was back on my track to reach 30 lbs lost by my 30th Birthday.

What I also learned during this time period is that it's important to have balance. In the past I have cut ALL "junk" food from my diet. Not allowing splurges here and there. That resulted in me doing well for a few weeks, then I'd crash and burn and eat everything in sight. (yes true story).

So what did I learn? Moderation is the key. It's all about finding the balance. This needs to be a lifestyle change. Something you can maintain for years to come, not just a quick fix crash diet to lose _____ amount of weight in a short time period.

So you know what?

Eat that cake on your birthday.

Enjoy a tasty treat or special dinner out with your family from time to time. I don't want my kids to remember me as always watching what I eat. I want them to remember that I was able to balance a healthy lifestyle,but to not be rigged and restricted 24/7.

"Don't go on a diet. Instead, have a diet you can live with and enjoy for the rest of your life." - Chalene Johnson

The beauty of keeping your nutrition at 80/20 is that you still get all the benefits of eating clean. More energy, weight loss, clearer skin, shinier hair, I could go on and on.. But you aren't going crazy at the thought of never getting to eat your favorite cheeseburger again. 

Mmmmm Ahi Tuna mini tacos.....

Wait what was I talking about?

Oh yes, balance, moderation, making it a lifestyle change.

So don't beat yourself up when you have a treat meal from time to time. That's ok. What counts is what you do the next meal, the next workout.. Enjoy that treat meal and then dial back in your nutrition and keep moving forward.

Balance.

1 year ago I set out to be the healthiest I've ever been going into my 30's. Was it smooth sailing this entire year? No, I had my speed bumps. With consistency, support and accountability I didn't give up though. I kept pushing forward towards the goal and I reached that 30 lb weight loss mark 1 month before my birthday. 

I thought I'd be dreading entering my 30's.. the truth? I'm excited for it! Excited to see what is to come, to begin a new chapter. I'm humbled and thankful for this life God has given me. 

My goals for my 30's? 

To be balanced, spend time with my family, make new memories with them.

To Serve Others, share God's Grace and Truth.

To pay it forward.

So I encourage you to seek balance as you create a healthier lifestyle for your self and your families! Make it something that is attainable for you in the long run.

Message me below or email send me at coachjennym@gmail.com if you would like to talk. I would love to be their to help encourage and support you on your own journeys to a healthier, more balanced life.

Have a blessed day!

Jenny

Meal Prep Day!

One day a week (typically Sunday afternoons) I do a major meal prep that will get us set up for success to sticking with clean eating and daily busy lives! I like to switch things up a little bit each week so we don't get burnt out on the same foods over and over. Here is an example Meal Prep Day list of foods/recipes:

Turkey Meatballs from the Fixate Cookbook

(These are great to add to salads, open faced sandwiches or even just to dip in marinara or mustard!)

Veggie Egg Cups: 

These are from the 21 Day Fix Nutrition Guide and a favorite of mine! 

Click here to watch the video made my Autumn on how she makes these :)

Sweet Potatoes:

I love to bake 3-4 sweet potatos each meal prep day and store them in a Tupperware container. I will use them part of my lunches, or for a quick dinner item if needed.

Hard Boiled Eggs:

These are so versatile. You can eat them on their own as a snack, Chop them up and put them in a salad, or make an open faced Egg Salad Sandwich! I boil a doze eggs each meal prep day. This is usually my go to "On the Go" snack. I will stick 1 in a bag, sprinkle a little paprika on it and head out the door! *Tip: 2 hard boiled eggs equals 1 red container

Sauteed Veggies:

Also great for quick lunches on the go. I will add them to some brown rice, eat them as a side or they are also great to add to a quick dinner night too. 

*Tip: This is a GREAT way to not waste your veggies! The night before grocery shopping day I like to grab as many veggies from the ridge as possible and sautee them all together in a nice big yummy pot! I'll add a little extra virgin olive oil, some seasoning and store them in a container in the fridge. We save money each week doing this!

Raw Sliced Veggies:

I do these more for my Husband, but we both use these! I make ziplock baggies of sliced peppers, carrots, and celery. This is super quick and easy to do.

Other things I like to prep in bulk:

-Pre measured out bags of seeds/nuts: Cashews, pumpkin seeds, almonds. *Tip:I take a black sharpie and write out the container serving size on the bag so I know for tracking :)

-Brown Rice

- Quinoa

The Kids like to help :) As you can see, taking everything out of the kitchen bottom cupboards is very helpful. haha. 

I hope this helps you as you plan out your own Meal Prep day! If you have an questions, or want more info leave a comment below or message me at www.facebook.com/lifelightup