The 3 phases in creating a lasting habit

Right now, I am running a challenge group of 21 day fix.  We are on day 20 and a lot of people are wondering what to do after the first 21 days?  I shared this with them tonight, and I want to share it with all of you too.
I am reading the “Miracle Morning”, and this chapter could NOT have come at a better time. It is all about how it takes 30 days (not 21) to create a habit.  It is broken down into 3 phases.
Phase 1: Days 1-10: UNBEARABLE.
First, you have made a decision to do something. Here you have advantage over everyone else, BUT you need to be prepared for the first 10 days. These days are challenging, but temporary. If the benefit is great enough, you can do anything for 10 days right?  If you are going to improve your health, lose weight, or gain mental clarity, changing a habit it WORTH IT!
The first 10 days of implementing anything aren’t a picnic, but you can defy it, you may even hate it at times but you CAN do it. It only gets easier from here and the reward is the ability to create anything you want for your life!
Phase 2: Days 10-21, UNCOMFORTABLE
These are the most difficult. The excitement of doing something new has worn off but the new habit is considerably easier and you have begun to create positive associations to the benefit of your habit. You will have developed some confidence. It requires disciple and commitment on your part to stay consistent and it will be easy to feel tempted to fall back into your old habits.
Phase 3 Days 21-30 UNSTOPPABLE
You have formed a new habit in the first 21 days, but these NEXT 10 days are crucial for sustaining your habit for the long term. The final 10 days are where you positively reinforce and associate pleasure with your new habit, where before you were associating pain. Instead of resisting, you start feeling happy and proud of yourself that you have made it this far. Phase 3 is also where the REAL transformation occurs. Your new habit becomes part of your identity. It transcends the space between something you’re trying and who you’re becoming. You start seeing yourself as someone who LIVES the habit.
I went on to encourage everyone to keep going and grab some friends.  Starting April 4th I will be hosting a new group for #summerstrong.
If you are interested in joining us, drop me an email.  I will be announcing their 21 day transformations next week.  I am so proud of all of them already!
Happy Saturday everyone!!!
In case you aren’t following me on snapchat yet, here are a few snippets of yesterday!  [snapchat: jessicaheidifit]
Sam got into her jewelry early in the morning and came downstairs super dolled up.  After I snapped this picture she wanted to add some flowers to it and share it with her aunt!
I absolutely loved yesterday, I got off my computer and spent 4 glorious hours in the lab.  I got so much done and was able to just zone out, listen to music, and make something pretty amazing.   I look like such a nerd.   I actually really hate selfies… but this is me!

It’s FRIDAY night, the kids were so excited.  After their little dance party, we went out to dinner and they were so well behaved!  They sat nicely, colored, and ate all their dinner.  I actually think it was a miracle.

Off to spin this morning, maybe followed by a farmers market and an extra Beachbody On Demand workout if I am feeling up to it.   Gotta relieve that stress of living with toddlers.  I love them more than anything, but sometimes it is a bit trying!!
I hope everyone has a great weekend, and as always if you are interested in making a change in your life, either with fitness, or looking to add some extra income by doing something you love and meeting new people.  Send me a message.


Snapchat.  I may be behind on this trend, but it is SO fun!   I am loving it.   Feel free to follow me at jessicaheidifit for some pretty crazy silly snaps, plus a lot of my kids too.

In light of my “snap” this morning.  I want to talk about LOVE.

Love yourself, and believe in yourself.  I was talking to someone last night who is interested in shakeology, interested in getting fit, and interested in the support I provide from my groups.  She wants to lose some weight and have more energy to play with her 3 kids.  Her hesitation… “what if I fail.”

This broke my heart!  We only fail, when we fail to try.  We all have limitless potential and are capable of phenomenal things.  Nothing sets you apart from the super successful person making 6 + figures and living the dream life.  The difference is they tried!

We all have a day 1, a week 1, month, year 1.  What is important is never losing sight of why we want something then taking the necessary steps to get there.

We can chant affirmations, create dream boards, and search for motivational posts on pinterest to our hearts content, but until we actually take those dreams and motivation and affirmations and ACT on them will something happen.

I hate how this quote has become SO overused, but if we want something we’ve never had, we have to do something we’ve never done…

I have been reading the Miracle Morning, and also listening to Jim Rohn, and I think the more enlightened version of that saying is, “SUCCESS IS SOMETHING YOU ATTRACT, BY THE PERSON YOU BECOME”

You are not that person yet.  But by making mindful choices daily to work later, or be kinder, or walk instead of drive, you are becoming that different person.

At the end of the day, who do you want to become?  I would love to help and encourage you to get there.   You hold all the power, now go unleash it.



Follow me at JessicaHeidiFit on snapchat!  Right now, loving science!

Find your strong

I could start this with “beach weather is around the corner… Blah blah blah.” No.   Strong is not always about your body.

This NOT about looking good in a bathing suit.

This week has been really horrible. Social media always makes it seem like life is sunshine and rosy all the time. That everyone is doing everything and they’ve got their sh%# together and everyone is all smiles.

So not the case. No one wanted to wake up this week, I was a horrible mom and yelled most mornings, no screamed. I got to work stressed out, I missed 70% of my workouts, I picked the kids up late every day, I think they got a bath twice.

My current exercise group had an amazing week though, they felt stronger, more empowered, lost weight, got more done at work, had patience for their families. I just was not my best self.

We made up for it with ice cream Friday and some Saturday workouts.

The eternal debate… Hard or soft ice cream. Hard coffee ice cream is my weakness!

Felt better after sweating on Saturday.  Don’t have a weight bench for decline push-ups? Use the stairs!

Anyway, I am reaching out if you want help reclaiming your inner self. I need YOU to keep me accountable. I will be expanding April 4th and participating in #summerstrong with my coach.

I am going to share what I learn with you. I’ll recommend a workout you enjoy (from boot camp, cardio, weights to yoga/Pilates), I’ll provide motivation, support, a meal plan and friendship.

I have high interest already so comment below if you want in. I’m accepting 10 new clients only. We’ll chat and I’ll give more details.

Just visualize yourself 30, 60, 90 days from now. Where do you see yourself?   A faster runner?   Getting into that yoga headstand, or maybe succeeding at work, or having more patience for your family.   Let’s get you there.   It’s worked for me every time, now I want to share the feeling with you.

Nutrition, Exercise, Support…Success

Reclaim your strong.  Regain your happy.

Almond Crusted Chicken 

  First of all… Happy St. Patrick’s Day! 
Tonight I wanted to make some Almond Crusted Chicken.  It is absolutely delicious, healthy, and the kids LOVE it.  

Here is the official recipe- but I modified because that’s just too many ingredients for this busy mom and Samantha is allergic to eggs.   
Makes 6 Servings


6 (4-oz) raw chicken breasts, boneless, skinless

1/2 cup almond flour

2 cloves garlic, finely chopped

1 1/2 tsp. finely grated lemon peel (lemon zest)

1/4 tsp. sea salt

1/4 tsp. ground black pepper

1 large egg, lightly beaten

1/4 cup water

1 Tbsp. olive oil

3 tsp. olive oil

6 cups mixed vegetables

Preheat oven to 425 degrees.

Place a chicken breast on a cutting board. Hold it flat with the palm of one hand and, with a chef’s knife in the other hand, carefully slice it in half horizontally (parallel to the cutting board). Repeat with the remaining chicken.

Place each chicken breast half between 2 pieces of plastic wrap and pound with a mallet or tenderizer until 1/4 inch thick (or about twice the original size). Set aside.

Combine almound flour, garlic, lemon peel, salt, and pepper in a shallow dish; mix well. Set aside.

Combine egg and water in a shallow dish; whisk to blend.

Dip each chicken breast into the egg mixture; dredge in almond flour mixture until evenly coated. Set aside.

Heat oil in a large ovenproof skillet over medium-high heat.

Add chicken breasts; cook for 3 to 4 minutes. Turn chicken.

Place skillet in oven; bake for 10 to 12 minutes, or until a thermometer instered into the thickest pat of each breast reads 165 degrees Fahrenheit.

While chicken is baking, heat olive oil in medium skillet over medium heat.

Add vegetables, cook stirring frequently for 2 to 3 minutes or until tender-crisp.

Serve chicken with vegetables.

Almond flour, Trader Joes Salt Grinder Everyday seasoning, garlic salt.  

 Cut chicken breasts in half, coated in milk then almond mixture, heated on skillet a few minutes each side then popped in the oven.

Side of asparagus, recipe courtesy of my brother in law.  Olive oil, salt, pepper.  Roasted in the oven until crispy, topped with lemon juice.  


Ps- for all you amateur cooks out there, I can’t live without this meat thermometer!  You pick the meat (chicken, lamb, pork, steak, turkey) poke the meat, it beeps when it’s cooked.  LIFE SAVER!


A running & steak kind of day

I needed to get some fresh air.  Work has been totally hectic and I’ve been spending so much time at meetings and conference calls I needed to step away so I took my lunch break to go for a wonderful run outside.   There were so many people out!  I think we all had the same idea.  I made sure to pack my clothes just in case the opportunity presented itself!

I love my bridesmaid gift from my sister in laws wedding.  The perfect tote for sneakers and a change of clothes!

Running has such a transformative power.  You are outside, the sun is shining, you are pushing your limits, and all the stress from your brain starts melting away and you are able to really think.   I came back in totally refreshed and with new ideas for how to innovate in the lab.


James came home with some Chinese food but I already had dinner cooking.  I still took my fortune cookie though!  I agree with this sentiment whole heartedly!


I don’t know about you but I just love steak.   I’m super happy to report I made this recipe by winging it and it was delicious!  

1 package skillet steak ($6.50 at ShopRite).  I used 3 slices

Montreal Steak seasoning, lift coating

1 onion

1 pepper

1/2 cup quinoa.

Softened the onion and pepper in olive oil in a cast iron skillet, cooked the steak on high heat about a minute or so each side. Had a side of quinoa for carbs.  

Quick, easy, inexpensive, and delicious.

My favorite dessert is a container of yogurt topped with fruit.  Strawberries, blueberries, raspberries, and kiwi.


Ingredients for the beginner cook

I am not a natural cook,  the other day I was on the treadmill and the cooking channel was on.    There were these little snippets in between shows called ingredient intel.  I LOVED it!

You can go on any ingredient and learn about the history, how to cook with it, what NOT to do and some fun tips.  Definitely check it out.  

Ingredients for spring are artichokes, carrots, radishes, salmon, and spinach.  

Did you know that carrots that still have their green tops are sweeter?  That mini carrots are tender but full sized have more flavor.    Carrots also cheer you on!


Mental Resolve

Last Friday, as my blog post mentioned, I was pretty devastated. It did affect my weekend a bit which I am not proud of. During my workout this morning I had an epiphany, so I am writing this with my heart rate still recovering because we all know, if we don’t write it down immediately, the thought is lost forever.

Basically what I came to was, no matter what happens today I am not going to quit coaching. It has had so many positives in my life. The first is that I have reconnected and met so many amazing people. People doing it all against all odds. People who push through adversity. Everyone has their own story and I have loved learning about each persons life.

Secondly, a huge part of coaching is personal development. If I hadn’t started coaching, I would not have started listening to books in my car. I would have never picked up a success or motivational book and those books have advanced my career and helped my marriage.

Coaching is not about the money. It is about helping others (as well as myself) unleash the strong amazing person that is inside each and every one of us. The only way I can do that is to continue to reach out to more people. This blog, and instagram may become a bigger platform for me. The negativity on facebook is staggering sometimes. It is sad that with such a huge networking platform where we can reach the world people choose to complain about the weather or traffic. There are so many beautiful things we can share.

Plus fitness and nutrition are a passion of mine. It is FUN to see what the human body can do and even more fun to watch someone else realize it when their transformation begins.

Each person is going through something, and I am going to be there if they need a friend.



Feeling pretty devastated today.   As many know, I have a full time career which I am very passionate about in addition to coaching.  It has been a busy week and I work so hard there.   No, it has been an insane week…

I feel like I am at a crossroads in life.  I don’t want coaching to jeopardize my career, but the thought of giving up coaching is tearing me up.  I literally have a knot in my chest.   

I received an email today that I personally helped 44 people since I started 8 months ago.   I also got a message from a client this morning that she finally broke through her plateau after not being able to get below a certain # on the scale for years.   I had someone else this week tell me how much happier and stronger they feel… 

Although my career in R&D is rewarding, it has challenges and creates stress.  Coaching has been a creative outlet, it has helped me grow, I have performed the best that I ever had before in my R&D career because of the daily exercise, positive thinking, and daily motivation and encouragement I have received from fellow coaches and clients.  

Why can’t I do both?  

I aim to continue to help others find their inner strength, I may just have to find other outlets.   

Feels like such a sad day.  And it started out so wonderful. 


No Excuses

I am going to get so REAL. I hate excuses. The number one thing I hear ALL THE TIME is “I don’t have time.” Guess what, That’s BS. What you are really saying is “This isn’t important to me”.

We are all given the same 24 hours in a day. If you want time, you need to MAKE it. We are all capable of anything we set our minds to. What sets you apart from that guy over there who runs marathons, runs a company, travels for business, and still spends time with his family? NOTHING. They MAKE the time.

Think about it, if you wake up at 6 and go to bed at 10, that is 16 waking hours!

  • Full Time Job (9 hours)
  • Hour commute (2 hours)
  • Free time: (FIVE HOURS!)

What are you doing with those FIVE extra hours???? Cooking? Cleaning? Spending quality time with your partner, kids, pets? I hope so.

My guess is you are watching TV, Playing on your ipad, Scrolling through fb, surfing the internet…

I want YOU. If you are reading this and want a change in your life. Get OFF YOUR BUTT. I need you to give me 22 minutes. YES, just 22 minutes of those 5 extra hours you have when you aren’t working or commuting. That is less 1 TV episode.

I want a group of MEN and WOMEN, committed to changing their outlook on life, sick of making excuses for themselves to join me on March 28th to start a new fitness program. Do it from home, only 22 minutes and start taking control of your life.

Is it you?

Contact me now. No excuses.


Deer Valley Utah Part 1

It has been awhile since my last blog post.  We were on our winter family vacation!  It was wonderful!  Just last year we started trying to take a family ski vacation.  I fell in love with the mountain air, being outside all day, being active, learning something new, and exposing our kids to yet another way to experience the amazingness of nature, and our human bodies!

This was the view from our kitchen window… can’t beat that.


Last year Jimmy did not come with us, he was not going to ski, and having two toddlers on a plane did not seem like fun, but I am so happy he was with us this year.  He LOVED the planes and the airport.  I wish I could have gotten a picture of his face during takeoff.  He was holding on to the arm rests and made a scared/excited face.  I think he was surprise how fast we went.    And he was not drinking soda, it was filled with water.  Nana also came with us!

We were a bit nervous about spring weather, but we had a few days of phenomenal conditions!


The perk of staying on the mountain was we ALWAYS got the first run in.  It was so perfect, peaceful, and quiet in the morning.  You could race down the mountain and feel the crisp winter air on your cheeks.

Deer Valley is a skiers only resort in Park City Utah.    We stayed on the SUCCESS run on Bald Eagle Mountain.   Last year I was just learning so I stayed on mainly greens.  This year I got to really explore the entire resort and go on all the mountains.  I stayed on all blues!  Next year my goal is to tackle a double blue.



One of my favorite days was Wednesday.  We got a babysitter to come to the house for the morning and all the adults went skiing all morning.  We made it over to the eastern most peak Empire, and the view was spectacular.  Thank goodness there was 1 blue to go down, the rest were diamonds and double diamonds!




Our absolute favorite trails were off Flagstaff Mountain.  We enjoyed Hawkeye, Sidewinder which was like a long winding S turns all the way down, and Bluebell to Stargazer.  On Bald Mountain we liked Nabob and Keno.  Aren’t the names so fun too?!

Samantha was a champ! She skied down Success 3 times!


We got to enjoy dinners out with friends.  My favorite restaurant was Zoom.  The food was so delicious, Jimmy cleaned his plate then he devoured mine instead of his kids meal.  He is no dummy!

James and I also had a nice date at Butcher’s Chop House & Bar.  It was a lovely dinner and I had a delicious bison.  James tried a bit of mine but he said he wasn’t that adventurous yet.  I told Jimmy when we got home and he kept saying the rest of vacation that he wanted to eat buffalo for dinner.  That’s my boy!

My mother in law and some family ate at the Bistro American Bistro and they said it was phenomenal.  All French cuisine.

After full days of skiing, we were exhausted!  We enjoyed quality time together, colored, sipped tea, relaxed by the fire, and went in the hot tub outside.  IMG_2397


More to come…