Happy New Month!

Hello August | via Tumblr on We Heart It.. Summer will soon end and once gain fall comes calling with it's crisp air and burnished leaves of gold.  TG:

Happy Monday everyone.  Today not only ushers in a new week, but a new month.  There is something magical about new beginnings.  A chance to start over, a time to make goals.  January 1st everyone is so set about what the new year will bring them.  I am not that excited about new years, I prefer to look at new weeks!  Making small, manageable goals ladders up to something phenomenal in one year.  Think about it.  If you made a point to make a small change every Monday- imagine what 52 Mondays of change look like!
Last week I was so happy I hit every one of my workout goals.  Sometimes it isn’t always possible and I see there are obstacles already popping up this week.  Preparation is key to success.
Back to goal setting for the week and month ahead.  Sit down with yourself and come up with 4 things you want to focus on this month.  Then actually write them down!  Pick one a week to really focus on, then the next week try to do 2, then 3, then 4.   For example, they may be things like:
– Drink 1/2 my weight in water every day (this one is my downfall)
– Log my food this week
– Bring my lunch instead of buying it
– Eat breakfast every day
– Eat fruits and vegetables every day
-Try a new recipe/new food this week
– Exercise 2,3,5,7 x this week (you choose!)
– Incorporate strength training into my week (especially if you favor cardio)
– Incorporate cardio into my week (especially if you favor lifting)
– Incorporate stretching into my week
– Give a compliment to a stranger every day this week
– Do something nice to someone without being asked (or thanked or expecting something in return)
New month, new beginning! Make a change and Sign Up for the Skinny Ms. newsletter! Never miss out on fitness tips or healthy recipes from Skinny Ms. #cleaneating #fitness #weightloss:
I can’t wait to see what you all accomplish!
Share with me, comment here:   What are 2 things you are going to focus on this month?
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Motivation Monday- Finding your why

I’m pretty sure I wrote this before, but it bears repeating.  The VERY first thing I ask anyone interested in starting any health journey is “why.”  Why do you want to lose weight?   Sure, looking great in your clothes and fitting into those jean from high school is nice, but that won’t keep you on track.  Cupcakes and alcohol are way too good.

21X_Wk2_Day7_image

Most people know my story (and if you don’t you can check it out in about me section), but my why is making sure I am taking care of me so that I can have more energy and patience for my family.   I have 2 toddlers, I also work full time as a scientist.  I know that when I indulge too much and don’t exercise I am just a nasty person and my family gets the brunt of it.  I feel tired, bloated, sluggish and screaming toddlers make me lose my sh*t.

What also keeps me motivated is having other people help keep me accountable or incentives.  This week I have a private facebook group going.  We are all going to post every day something we are doing to stay healthy, whether that be a workout or a healthy meal.  At the end of the week I am raffling off a prize to a randomly selected winner.  The only rule to be entered into the raffle is to post something in our group daily.  If you need some extra accountability and want to meet some like minded people,  I would be happy to add you too 🙂

today is the day

I urge you this week to sit down with yourself, grab a piece of paper, a journal, a napkin, anything and be honest with yourself.  Why do you need to stay on track this week?  Maybe there is a history of cardiovascular disease or diabetes in your family and you need to lose weight to stay healthy, maybe you need some extra patience for your kids, maybe you have a stressful week coming up and a few good sweat sessions will help make you feel better.  Endorphins are a powerful thing.

goal

Let me know your why in the comments below.  I believe in you.

Call to Action- Let’s Get Fit For Summer

With the warm weather upon us, we are reminded that summer is coming. I for one am so excited to do more outdoors. I just wish I didn’t have to cook dinner when I come home! Looks like I’ll be making more on the grill.

That being said, what I also love about this time of year is how committed people are to their health and fitness goals.

What are you doing to get fit? Is it working? Are you open to something NEW?

Last year, I started helping people achieve their health and fitness goals, and it has been the most rewarding experience.  A few highlights include

  • A mom who was on the verge of tears daily who is now content and enjoying her kids childhood
  • SEVERAL running PRs (2 5Ks improved by 4 minutes and a half marathon by 20)
  • 30 lb weight loss
  • A few women who were able to advance their yoga practice (hello headstand)
  • New friends made by all

I am looking for women, specifically working moms with little time on their hands. People who aren’t the best cooks and need quick and easy kid friendly recipes. Women who rarely take the time to take care of themselves and always put everyone else first. Women who are exhausted and just don’t know how they could possibly even find time to exercise. Women who have a gym membership, but never go. Women who are living on coffee for breakfast or their go to cereal they have been having since their college days. Women who used to have time to train for races before they had kids but now running takes too long.

I’m looking for you, because last year I was you! 30 minute workouts, easy food, and most of all SUPPORT have changed my life.

I’m not saying I can change your life, but you can. The power is in your hands and I have had the pleasure to connect with so many women this year, women who were hanging on my a thread and now just feel good.

MAY 1st is the start date. Send me a message and we’ll work together to find something that will work for your unique situation and preferences.

We are going to have an awesome summer, you ready to join us?

Jessica Heidi's photo.

Fact Friday: Antioxidants

I am driven by FACTS (as a scientist) and I have been feeling that there is so much fluff out there, people never know where to go for information, and is that information true? Then, what does that information mean to ME? So, what I have decided to do is create a FACT FRIDAY post where I will highlight a different ingredient in food or skincare as or class of chemicals and give YOU facts from reputable sources and be as clear as possible without expressing my opinion, just the facts.

 

Please feel free to request what ingredients you are curious about.

For my first Fact Friday: I was going to talk about chia seeds, BUT I realized you may not know WHAT Omega-3 fatty acids or antioxidants ARE or WHY you should even care?! So our first fact Friday is going to be about: ANTIOXIDANTS, what they are, how they work, and why they are important.

ANTIOXIDANTS:

Antioxidants protect the body from free radicals….HOLD UP.

What are free radicals? What kind of damage can they do to your body?
“Free radicals” are unstable atoms, or molecules, in your body. They are missing important components that would make them more stable. So they rob other cells of those components to meet their needs. This causes injury to previously healthy cells. Over time, this damage can lead to diseases such as cancer, heart disease, or Alzheimer’s disease.

Your body produces free radicals through its NORMAL processes. Your body also contains ITS OWN antioxidant molecules, which deactivate harmful free radicals. But things like cigarette smoking, pollution, and excessive alcohol consumption can create SO many free radicals that your body has a hard time defusing them on its own.

aap-antifreestop

Antioxidants- What they do
• stabilize those free radicals and can help minimize the damage to your cells
• Help decrease inflammation
• Help maintain the immune system
• Potentially decrease the risk of degenerative diseases

Antioxidants include
• vitamins (such as vitamins C and E
• some minerals (such as selenium)
• flavonoids, which are found in plants
• The best sources of antioxidants are fruits and vegetables

antioxidants

Antioxidants in Shakeology:
• Camu-Camu
• Acerola Cherry
• Bilberry
• Goji berry
• Green Tea
• Luo Han Guo
• Pomegranate
• Rose Hips
• Vitamins A, C, E

 

Resources: http://www.webmd.com/food-recipes/antioxidants-topic-overview

http://www.webmd.com/diet/antioxidants-directory

ACE Health Coaching Textbook

Fact Friday- Omega-3 Fatty Acid

Don’t be scared of the word “fat.”  Fat is essential in our diet for our cells to function properly in our bodies.

I am going to throw some serious science at you guys today!  As always my takeaway message is eat in moderation.  Here try to eat foods high in Omega 3s (list below) and try to minimize Omega 6 rich foods (processed foods, certain oils etc)

What is the Difference?

Omega-3 and Omega-6 are a chemical class called fatty acids.  The # corresponds to which carbon has the first double bond (Start counting from the right, and each point is a carbon)

Omega fatty acids UK

Your body does not produce Omega-3 fatty acids, so you need to obtain them from your diet.  Two crucial ones — EPA and DHA — are primarily found in certain fish. ALA (alpha-linolenic acid) is found in plant sources such as nuts and seeds. Not only does your body need these fatty acids to function, but also they deliver some big health benefits such as lowering the risk of heart disease, depression, dementia, and arthritis.

How do they do this?  They set off signals in our bodies to reduce INFLAMMATION.

Omega-3s curb inflammation in the blood vessels (and the rest of your body), this especially helps your heart.  At high doses they also make abnormal heart rhythms less likely and lower your level of blood fats called triglycerides. Finally, they can slow plaque buildup inside the blood vessels.

Omega 6 vs Omega 3

This may seem like a scary crazy image- but the takeaway message here is Omega 3s set off your metabolic pathway to release anti-inflammatories in your body.  How cool is that?!

Where to Get Omega 3s

When possible, try to get omega-3 fatty acids from foods. Aim to eat fish high in DHA and EPA omega-3 fatty acids two to three times a week.

These include:

  • Anchovies
  • Bluefish
  • Herring
  • Mackerel
  • Salmon (wild has more omega-3s than farmed)
  • Sardines
  • Sturgeon
  • Lake trout
  • Tuna

Good food sources of ALA are:

  • Walnuts
  • Flaxseed and flaxseed oil
  • Canola oil
  • Soybean oil

While foods containing omega-3 fatty acids have health benefits, some — like oils and nuts — can be high in calories. So eat them in moderation.

 

So I threw a lot of complicated stuff at you-  takeaway message….  Live in moderation.  Try to eat foods high in Omega 3s and minimize your intake of processed foods and oils.

Happy Friday!

Any requests?

Time Management Tips, how to juggle it all

The question I get ALL THE TIME is “how do you have time?!?”  It’s like people think it’s impossible for me to succeed at a corporate job, coach, and be a parent.  Well, I am here to tell you that is isn’t always easy, but it CAN be done and each job plays a very important role in my life.    So this is for those people who are currently in the work world, are interested in coaching, but think you can’t do both.  

It is all about TIME MANAGEMENT!

This is how it works for me.  My first priority is to my family.  Second to my career at J&J, lastly coaching.  

Here are some of my time management tips for every day.

  • Plan out your meals on the weekend.  I don’t have time to actually meal prep, but I either grocery shop or ShopRite from home everything I need for the week.  I’ll even freeze some meats to defrost later.  I know what I’m going to make for dinner so when we get home I just start cooking
  • Get up early.  I know this is the one that everyone hates, but when you carve out time in the morning you can start your day on the right foot.  For me, that means 5:30 exercise, 6:15 shower, kids up at 6:30-7, breakfast and getting the kids out the door by 8.   
  • Work smarter, not harder.  I had a co-op last year say this and it stuck!  Instead of opening up 5,000 things.  Complete 1 task at a time, then move onto the next.  I also work through lunch in order to get more accomplished and sometimes take walking conference calls or meetings. 
  • Put everything on the calendar.  There are actually a lot of hours in a day.  

Here are my tips for adding coaching into the mix

  • Use social media scheduling tools.  When I have a group I am running and I know what I want the daily message to be, I use a free post scheduler like postcron.  I’ll plan out my week of posts on Sunday and schedule them to post daily at 6 am, while I am actually showering.
  • Put time on the calendar to exercise.  Mine is 5:30, that is an appointment with myself.  Don’t skip it.
  • Put time on the calendar to talk to people and ONLY check your phone/social media at that time.  Mine is 9-10pm or 10-11 pm after my husband goes to sleep.  I also check in on Sunday.

Bottom line, Be flexible and have fun.  Learn new things and meet new people.  You never know where inspiration will come from.  
These 2 are why I do both.  The corporate world challenges my brain and coaching helps me grow as an individual.   

  

Make time for what is important.  Even something as small as 10’minutes of coloring before bed really gives us quality time together.

  
Don’t limit yourself.  This is a big world that is growing and changing.  You have the ability to make an impact on people’s lives.   Think big.  Don’t put yourself in a box.  You can do and be whatever you set your mind to.  Never stop growing, never stop learning. 

 

Snapchat

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!

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.

  

Devastated

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.