Don't worry be Happy

Don't worry be happy~

There is nothing wrong with having goals and wanting that perfect body. Unless you let it consume you. It is so easy to be unhappy with your current fitness level and get depressed about the way you look. BUT...this will only make things worse.

As a fitness professional I am not different. I got through highs and lows. Some times I am in great shape. Other times I suffer from set backs just like everyone else.

BUT.....after every single workout I feel better about myself, have more energy and my over all mood is uplifted. Try to remember why it was that you wanted to get in shape. At the end of the day I bet it has something to do with being HAPPY.

If you make it a total sum game, or an "all or nothing" type game you will lose. You will lose your drive, motivation and excitement for living a fit life. Most importantly you will never be HAPPY.

Have goals and work towards them, nothing wrong with that. BUT enjoy the journey, enjoy each workout, enjoy the improvement that you see, enjoy the set backs, enjoy the people around you, enjoy each day, enjoy each meal and most importantly enjoy life. If you are always unhappy with yourself and the way you look not matter what then whats the point?

So keep at it but don't let the entire experience be one in vain. Enjoy the journey and never forget to just be HAPPY!

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Spring, A 2nd chance for A New your :)

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Spring - A Second Chance For A New You!

"3, 2, 1...Happy New Year!" Remember hearing this not that long ago? It signals the end of one year and a new bright beginning for another. And of course with New Years comes...say it with me...New Year's RESOLUTIONS!

So let me ask you this. Were you one of the millions of people that decided that very next day, January 1st, you were going to change your life? Were you motivated and excited and knew that this year would be the year for you to lose weight, quit smoking, stop drinking, eat better, etc.? You just knew nothing was going to stop you. You were going to be on fire, and crazy focused on your goal having nothing else in your sights but the sweet vision of victory...this time you were going to do it!

Now fast forward. How's that working out for you? If you're like most people your motivation starts to fade as life "gets in the way". Don't worry...you are not alone. While 52% of all of the participants in a resolution study believed that they would accomplish their goals, only 12% actually achieved them.

Now don't fret. Although New Year's may be long gone, we now have another chance. It's a little thing I like to call Spring, and in my opinion, it's the perfect time to make real changes. There's a noticeable change in the weather, the trees are coming back to life, the birds are singing, and the flowers start to bloom; why not jump right on that bandwagon of change and ride it all the way home?

To kick off this new adventure I have declared a holiday; a Spring "New Year's Eve" if you will. I call it "I-Blew-It-With-New-Years-But-Now-It's-Spring" day! It's a day of celebration and mapping out changes for our lives. This is your time! This time you are going to make the changes you so desire. This time you will succeed!

First: Decide on one goal at a time. If you want to eat better, exercise, quit smoking, spend more time with the family, get a raise, take more vacations...well, how can you even figure out where to start? Pick one.

Second: Set realistic goals. The goals need to be small and be able to really be worked into your life. If you don't have time to work out two hours a day but can manage thirty minutes on your lunch hour, that's what you aim for!

Third: Make a plan. Now that you have one single goal in mind, make a plan to accomplish it. Write it down, make it realistic, and set short term goals. One of my favorite authors, Brian Tracy, says to "focus on one goal and do something each and every day that works toward that goal".

Fourth: Expect setbacks. Life is full of sucker punches and curve balls; you have to expect these and know that if (and when) you get thrown off track you can just as easily jump right back on. Do not wait until a new week or month to "start again", start immediately. If you splurged on a big (unhealthy) lunch, don't get over-emotional about it, just hop back on board with a healthy dinner that evening.

Now that you have the tools, I want you to go forth and conquer! You can do this, I promise you. You are stronger than you think and can accomplish anything you set your mind to. Just take it slow, focus on one goal at a time and do something every day that gets you closer to that goal. New Year's is over but I-Blew-It -With-New-Years-But -Now-It's-Spring Day is here and it's your new start to ROCK IT!

Coconut Banana Bread

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GLuten Free, Kid friendly and easy
Serves 8

What you need

•2-3 Ripe Bananas (Smashed)
•1/3 Cup Butter or Coconut Oil (melted)
•2 Tbsp Honey
•1/2 Cup Coconut Flour
•1 Tsp Baking Powder
•1 Tsp Baking Soda
•1/2 Tsp Salt
•1 Tbsp Cinnamon
•1/3 Cups Nuts (Optional)

Directions
Step 1 Combine Bananas and Melted Butter. Mix well.

Step 2 Add eggs, honey and vanilla and whisk until eggs are combined

Step 3 In separate bowl combine dry ingredients. Add to wet ingredients. fold in nuts if using.

Step 4 Transfer into a greased loaf pan and bake @ 350 for 45 minutes.

Toxin's the truth and why you should do a whole body Detox.

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I hear the word toxins being thrown around quite a lot today. I want to dedicate an entire post to explaining in depth what exactly toxins are and how they are detrimental to your health. Throughout our life time we all accumulate a toxic burden to a certain degree depending on lifestyle and dietary habits. I want you to fully understand why it is so beneficial to do a whole body cleanse, give your body the chance to eliminate toxicity and experience enhanced wellness.

What are toxins?
“A toxin is a chemical or poison that is known to have harmful effects on the body. Toxins can come from food or water, from chemicals used to grow or prepare food, and even from the air that we breathe. Our bodies process those tox¬ins through organs like the liver and kidneys and elimnate them in the form of sweat, urine, and feces.

So there are 4 different sources of external toxins: food, chemicals, air, and water. There are also behavioral toxins. Lets break these down so you can understand examples of each source and get a better sense of just how toxic you may be…

Food: Toxiity in our food supply comes from packaged food, food additives, heavy metals, food dyes, chemical flavorings (MSG and aspartame), GMO (genetically modified organisms) foods, and highly processed foods. Additionally, a high intake of white flour and sugar creates a breeding ground for bad bacteria, throws off balance in the body and creates a highly acidic environment this can all be summed up in one term: a toxic environment. Excess consumption of alcohol and caffeine is also toxic to the body as the liver and other eliminative organs must work overtime to process these substances if your organs are not working optimally (most people’s are not) the to¬ins will build up over time.

Chemicals: Chemicals that are considered toxic are typically found in small amounts, but are lurking where you least expect them to be. Pesticide residue is unfortunately found on just about all of the conventional produce that is freshly picked and unwashed, sold in grocery stores around the country. Mercury is incredibly common in the fish supply. Chemicals like Bisphenol A is found in soft plastics. Also, prescription drugs, over-the-counter medicine and even recreational drugs all contain chemical toxins that accumulate in the body over time.

Air: Pollution in the air that we breathe comes from hazardous substances in the atmosphere from a num¬ber of sources such as car emissions, tobacco smoke (second hand smoke counts too), acid rain, mold, power plants, manufacturing buildings, paint fumes, aerosol sprays, and wild fires. The average adult consumes 3,000 gallons of polluted air per day!

Water: Pollution in our water sources comes from chemical, biological and physical matter that is introduced into large bodies of water that affect those that consume the water and those that live in it. Sources of water pollution include waste treatment facilities, oil spills, household chemicals, animal waste, human sewage, mining, factories, refineries, pesticides, herbicides and fertilizers. 14 billion pounds of garbage are dumped into the ocean every year and 1.2 trillion gallons of sewage, storm water and industrial waste are discharged into U.S. waters every year.

Behavioral: Excessive stress leads to major toxic build up internally. Negative emotions like worry, anxiety and fear contribute, as well.

What are some symptoms that You may be toxic?
• Headaches
• Fatigue
• Irritable Bowel Syn¬drome (IBS)
• Abdominal bloating
• Gas
• Heartburn, indigestion and reflux
• Bad breath and/or coated tongue
• Acne and/or skin rashes
• Frequent sinus infections

Why should I do a whole body cleanse to eliminate excess toxic buildup?
Taking the time to actively remove toxins from your body is important to preserve your health in both the short term and the long term. Our bodies are incredibly smart and efficient, however, because we are exposed to such a high number of toxins each and every day, it is extremely difficult for our internal systems to keep up with healthy elimination. When you go on a safe cleansing diet you are giving your body the chance to reset by ridding excess toxicity and reducing your risk of negative effects caused by this excess toxicity.

Doesn’t my body detoxify naturally?
Yes, your amazing body has a built in detoxification system made up of your eliminative organs: liver, skin, kidneys, lungs, and colon; your digestive, lymphatic and circulatory systems all play a key role in detoxifica¬tion as well. As I mentioned above, unfortunately these systems get bogged down by excessive toxic exposure and are unable to perform at their optimal levels. When this happens you start to experience negative symptoms which lead to sickness and disease this is what I want to encourage you to prevent by taking a few days to detoxify your body (the healthy and safe way.

How can I encourage natural detoxification?
In order to help your body operate properly you can take certain steps on a daily basis that benefit your natural detoxification process. These include:

• Exercise (toxins come out through your sweat)
• Adequate water intake (toxins are removed through your urine)
• Dry skin brushing and massage (activates lymph system and loosens toxins stored in your cells)

Bottom Line:
Toxicity is every where. We can’t avoid it. Even if and when you eat the cleanest diet possible of whole, organic foods you still come into contact with toxins from the food you eat to some degree, air, water, and chemicals. I want you to enjoy and experience health every single day. That means taking action to cleanse away unwanted internal toxins that are bogging you down; once you unload your toxic burden, you will feel lighter, more energetic, and healthier from the inside out.

If you would like more information on the ultimate Reset, a program I did last April and Lost 10 pounds in 3 weeks of toxic waste, message me or click the link and Join my next Ultimate reset challenge



www.Ultimatereset.com/bionut
wishing you the best of Health
Coach Jenn

Six Simple Steps to Start Eating Clean

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Everyone and their grannies seem to be talking about Clean Eating, Eating Clean, Clean Foods, a Clean Diet, etc.

What is all this about? I can wash my veggies, is that clean enough? I shower before I cook dinner, does that count?

When I refer to Clean Eating or Eating Clean or following a Clean diet, I am referring specifically to Tosca Reno’s Eat Clean Diet. Tosca created this “diet” (it’s not really a diet, it’s more like a way of life) as she was once overweight and unhappy, as a way to change her eating habits to get in shape and be the healthiest she can be.

Eating Clean has to many benefits. I mean, for one, it is NOT a diet, so you aren’t counting calories or restricting your body from anything, but instead you are fueling it with healthy nutrients it needs!

Once you begin Eating Clean you may notice:

◦Your clothes fit you better or you lose weight
◦Your skin clears up
◦Your digestive system begins to work correctly
◦You are sick less frequently
◦You have a ton more energy

Honestly, there’s so many benefits, these are just a few. But what I REALLY want to talk about are the FIRST FIVE baby steps you can take to begin Eating Clean!

1. Read Labels. Honestly, most clean foods are found on the outskirts of the grocery stores – your meats and produce. But for the items you will need to purchase in the aisles like oils, oats, etc, you need to know what you are buying. So a quick rule of thumb – if you don’t know how to pronounce a word on the label, chances are it is man-made and thus not clean!

2. Prepare. If you are like me you don’t enjoy eating salads day in and day out. When you go out for lunch or dinner chances are you are getting who knows what in your foods. So I prepare and cook all 6 meals I eat each day. Sure, it is time consuming at first, but that is how I stay lean. Once you get the hang of it, you will know what foods you will need for the week and you will be able to prepare them in no time. But you have to plan ahead by getting everything you need at the store each week.

3. Pack a cooler. Yep – bring your own clean foods!! Clean food items that I find easy to put into tupperware are: batch-cooked chicken, frozen veggies, oatmeal with peanut butter and flax, pre-made smoothies, batch-cooked sweet potato, fruit, greek yogurt, cottage cheese, turkey burgers, protein pancakes, etc.

4. Batch cook. It’s a life saver! Every Sunday I batch cook enough chicken for the week. I cut off the fat, bake it with seasoning, and measure 3.5 ounces of it and put that much into a container with some mustard and frozen veggies, so I can grab one a day to bring to work. I also batch cook sweet potato chips too. Then I take the time to divvy up 1/4 cup of oats, 1 T natural peanut butter, 1 T ground flax, a pinch of protein powder and cinnamon to sweeten, so that way when I’m a zombie in the morning, all I need to do is add water and microwave.

5. Pair a carbohydrate with a lean protein. A protein is pretty self-explanatory – a food that’s calories primarily come from protein (fish, meat, dairy.) A carbohydrate may be a starchy carb (wheat, grains, legumes, beans, potatoes), a fruit or a vegetable. If you pair a protein with a carb you are less likely to have a spike in your insulin levels and the protein based food will also keep you full longer because your body takes longer to digest it.

6. Eat 5 – 6 times a day. Eating Clean is meant to keep your metabolism roaring all day long. If you go longer than 3 hours, most likely you have digested all of your food and your metabolism has slowed down. Now do you get why you need to have a lean protein at each meal? Tosca talks in great detail about serving sizes in her books, but generally your meals are much smaller now. So you should not feel stuffed at the end of a meal, so trust me, you will want to eat again in a few hours!

I hope this helps make this lifestyle change to Clean Eating far less intimidating. Honestly, Eating Clean changed my life and I hope it changes yours! If you need help with this or putting together a meal plan, please email me!
bradfordjob@aol.com
Gettin fit with JEnn

The Cardio Myth

There are certain fitness myths that just won't die.

These ideas are passed from one unsuspecting person to the next, a little tidbit of misinformation that does more harm than good.

I've heard them all.
There's the myth about ab crunches melting off belly fat. (Sorry folks, spot reduction doesn't exist. You've got to burn the fat from your body as a whole.)

Then there's the one that says the faster you do an exercise the better, even at the expense of form. (Ouch. This philosophy has caused many an injury. Never sacrifice form for speed.)

I've even heard one that says recovery days are not necessary. (Rest days are actually of vital importance to your recovery and weight loss.)

But of all the fitness myths out there, the one that gets under my skin the most is the belief that fat loss comes as a result of long, drawn out steady state cardio sessions (running for an hour on the deadmill).

I've seen many people waste their time and effort on this one.
The truth is that intense, shorter workouts that incorporate resistance training with challenging bouts of cardio will burn fat quicker than a long, steady cardio session.

Who doesn't love to save time?
If you are still plodding away on the treadmill 60 minutes at a time then you are spending more time to get half of results.

Allow me to introduce you to a little technique called HIIT.
High-Intensity Interval Training is an exercise strategy that improves performance with short training sessions. These sessions involve a warm up period, several short, maximum-intensity efforts that are separated by moderate recovery intervals, and a cool down period.

The addition of explosions of speed into your comfortable pace will increase your power, muscle tone, speed, strength, endurance and best of all it allows you to burn more calories.

There you have it-all you need to know to take your workouts to the next level.

Do you have questions about using HIIT to get better results? I would love to hear from you. Call or email today and I will schedule a time to meet with you one-on-one to strategize the quickest and most effective route to meeting your fitness goals.

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