Thursday, August 22, 2013
MILF: Moms Into Living Fit! Interview with Fit Coach Brenda Merritt
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Friday, August 2, 2013
Mastering Self Discipline
We all have strengths and weaknesses. One of the biggest problems that I hear from others is struggling to eat better. There is always a BUT involved. I'm not talking about the one you sit on, I'm talking about the one that is always followed by our excuse as to why we don't get the results we want so badly.
Self discipline is a habit, just like going to the gym or making your bed everyday. The more you do it the more it becomes a natural part of your life. To implement self discipline I look at it like this: Each time you are tempted it's like a small battle, and each time you do not give into temptation is a small victory. After each victory you become stronger and stronger until, eventually, you are no longer tempted- you've won the war. There are tons of temptations at my office: candy, wine, cake, pies, girl scout cookies, ice cream, soda, ANY kind of snack you can think of. I can go on. It used to be hard for me to say no to these things ever day, particularly the peanut M&M jar. One day i decided I was done. At first it was hard but each time I reminded myself that my goals are more important than the temporary taste of M&Ms. Each time I just said no to sticking my hand it that jar it became easier and easier, until one day I didn't even notice it anymore! SUCCESS! I applied this same practice to sweets in general and I never crave them anymore.
Eating clean can be hard when everyone around you continues to eat the same way you used to eat before you decided to eat clean. If you want to start making changes to eat healthier, do it for YOU. Don't wait on others around you to do the same. If you do, that means you are relying on others to reach a goal you set for yourself! You should want to eat healthy regardless of what everyone else around you is doing. If you commit with friends/family members that is great, just keep in mind that ultimately this is for you, and if they slip up, you stay strong. If you have one particular thing in your house that you have a strong weakness for and you have tried everything and can't seem muster up the discipline to pass on that "thing" get rid of it! This is why you will rarely find any peanut butter in my place, pretty sure I could eat the whole jar in two days. If you have to rid your household of something that your family members/roommates eat, explain to them how important your goal is and by keeping that "thing" out of the house will help you reach that goal. They should be supportive and understanding. Now, I'm not saying to go home and clear out the fridge and pantry! Just one thing that you struggle with the most. Does this mean you can NEVER have that thing? Not at all. For me, I loved drinking wine but that is something that was hard for me to keep in moderation. When out with friends it was hard to turn down drinks when everyone else was ordering more. I decided to remove myself from those type of situations because I knew how it would end up. After a while of ridding those things from my life and reaching my goal, I am now able to enjoy a glass of wine after work with a friend or at dinner from time to time if I know I have been maintaining my goals. After all this is a lifestyle and you have to find your balance. Keeping those things in moderation shouldn't inhibit you if you don't abuse it.
When it comes to the types of foods you eat while eating clean, some people think you have to eat plain chicken/veggies/rice all day everyday. This is definitely not true. With all of the resources we have now there are plenty of places you can find great recipes: Google, social media, blogs, there are also some really great healthy food apps you can download right to your phone! There are also plenty of alternatives to the unhealthier things that you love which you can also find using the same resources. Have your cake and eat it too- using protein powder/egg whites/fat free ingredients (just a random example).
Stay focused on your self discipline by always keep your goals in mind. Print out a picture of something that symbolizes your goal. This image could be a quote that inspires you, a picture of a bikini or a beach, or of your kids that you hope to set the best example for. Put it in a place of weakness, at your office, on the fridge, in your pantry. Applying self discipline daily to something you struggle with is hard at first. If you feel overwhelmed, it may be best for you to start practicing with one small thing. once you master that you can move onto another. Be a better you each day by slowly changing your habits until you are the self discipline champion!
Change can be hard, but necessary. My best friend Amanda always quotes, "Nothing changes if nothing changes." Time to add self discipline to one of your muscle groups that you exercise, as many reps you can do, everyday.
I want to eat clean but I love sweets. I want to eat clean but everyone else at home/work doesn't. I want to eat clean but healthy food tastes bad. Lastly, what once was my own personal BUT, I want to eat clean but I love wine!
Why Is It So Hard?!
All of those things are road blocks that are keeping you from reaching your goals. They sound so simple yet so many people struggle with this on a daily basis. We have been eating a certain way our whole lives. When we decide to make a change it can be hard. Its an adjustment like any other. If you can implement a change and keep it consistent, over time it will become a part of what you do without it being such a big deal.
Self discipline is a habit, just like going to the gym or making your bed everyday. The more you do it the more it becomes a natural part of your life. To implement self discipline I look at it like this: Each time you are tempted it's like a small battle, and each time you do not give into temptation is a small victory. After each victory you become stronger and stronger until, eventually, you are no longer tempted- you've won the war. There are tons of temptations at my office: candy, wine, cake, pies, girl scout cookies, ice cream, soda, ANY kind of snack you can think of. I can go on. It used to be hard for me to say no to these things ever day, particularly the peanut M&M jar. One day i decided I was done. At first it was hard but each time I reminded myself that my goals are more important than the temporary taste of M&Ms. Each time I just said no to sticking my hand it that jar it became easier and easier, until one day I didn't even notice it anymore! SUCCESS! I applied this same practice to sweets in general and I never crave them anymore.
Eating clean can be hard when everyone around you continues to eat the same way you used to eat before you decided to eat clean. If you want to start making changes to eat healthier, do it for YOU. Don't wait on others around you to do the same. If you do, that means you are relying on others to reach a goal you set for yourself! You should want to eat healthy regardless of what everyone else around you is doing. If you commit with friends/family members that is great, just keep in mind that ultimately this is for you, and if they slip up, you stay strong. If you have one particular thing in your house that you have a strong weakness for and you have tried everything and can't seem muster up the discipline to pass on that "thing" get rid of it! This is why you will rarely find any peanut butter in my place, pretty sure I could eat the whole jar in two days. If you have to rid your household of something that your family members/roommates eat, explain to them how important your goal is and by keeping that "thing" out of the house will help you reach that goal. They should be supportive and understanding. Now, I'm not saying to go home and clear out the fridge and pantry! Just one thing that you struggle with the most. Does this mean you can NEVER have that thing? Not at all. For me, I loved drinking wine but that is something that was hard for me to keep in moderation. When out with friends it was hard to turn down drinks when everyone else was ordering more. I decided to remove myself from those type of situations because I knew how it would end up. After a while of ridding those things from my life and reaching my goal, I am now able to enjoy a glass of wine after work with a friend or at dinner from time to time if I know I have been maintaining my goals. After all this is a lifestyle and you have to find your balance. Keeping those things in moderation shouldn't inhibit you if you don't abuse it.
When it comes to the types of foods you eat while eating clean, some people think you have to eat plain chicken/veggies/rice all day everyday. This is definitely not true. With all of the resources we have now there are plenty of places you can find great recipes: Google, social media, blogs, there are also some really great healthy food apps you can download right to your phone! There are also plenty of alternatives to the unhealthier things that you love which you can also find using the same resources. Have your cake and eat it too- using protein powder/egg whites/fat free ingredients (just a random example).
Stay focused on your self discipline by always keep your goals in mind. Print out a picture of something that symbolizes your goal. This image could be a quote that inspires you, a picture of a bikini or a beach, or of your kids that you hope to set the best example for. Put it in a place of weakness, at your office, on the fridge, in your pantry. Applying self discipline daily to something you struggle with is hard at first. If you feel overwhelmed, it may be best for you to start practicing with one small thing. once you master that you can move onto another. Be a better you each day by slowly changing your habits until you are the self discipline champion!
Change can be hard, but necessary. My best friend Amanda always quotes, "Nothing changes if nothing changes." Time to add self discipline to one of your muscle groups that you exercise, as many reps you can do, everyday.
Live WELL
<3 Jess
"For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline."
2 Timothy 1:7
Thursday, July 25, 2013
Eating "Clean"
With so many different opinions out there about what to do and what not to do when it comes to nutrition and weight loss, it's no wonder why it can be confusing for so many of us. I am not a nutritionist but I can definitely give a few tips and share what has been working for me.
Every transformation story you see was not accomplished the exact same way, if it were, we wouldn't be so confused about how to transform ourselves! One thing that pretty much all of those transformation stories do have in common is eating clean. I am not talking about the crazy diet fads that make you lose weight fast which some of those people claim they have done, I guarantee once they started eating normally again the weight came right back - not to mention how terrible that can be for your health! What I am talking about are those who have lost the weight by changing their habits and kept the weight off. It's not a diet, its a lifestyle! Changing your daily nutritional choices permanently will help you reach your goals AND maintain them. Eating clean is no doubt the biggest part of weight loss success. The saying, "You can't out train a bad diet" couldn't be any more true. Work SMART not hard. Don't let all of your hard work in the gym be ruined by bad eating habits.
What has worked for me is having 5 small meals throughout the day. Each meal consists of a lean protein, veggies, a small complex carb, and/or a small amount of a healthy fat.
Lean Protein
First of all, every body is different. You have to find what works for YOU!
Every transformation story you see was not accomplished the exact same way, if it were, we wouldn't be so confused about how to transform ourselves! One thing that pretty much all of those transformation stories do have in common is eating clean. I am not talking about the crazy diet fads that make you lose weight fast which some of those people claim they have done, I guarantee once they started eating normally again the weight came right back - not to mention how terrible that can be for your health! What I am talking about are those who have lost the weight by changing their habits and kept the weight off. It's not a diet, its a lifestyle! Changing your daily nutritional choices permanently will help you reach your goals AND maintain them. Eating clean is no doubt the biggest part of weight loss success. The saying, "You can't out train a bad diet" couldn't be any more true. Work SMART not hard. Don't let all of your hard work in the gym be ruined by bad eating habits.
So Where Do You Start?
What has worked for me is having 5 small meals throughout the day. Each meal consists of a lean protein, veggies, a small complex carb, and/or a small amount of a healthy fat.
Here are some examples of clean food sources:
Lean Protein
- Chicken
- Fish
- Egg Whites
- Tofu
- Ground Turkey
Complex Carbs
- Oats
- Sweet Potato
- Whole Grains
- Brown Rice
Fats
- Nuts/Seeds
- Whole eggs (yolk)
- Avocado
- Oils (as dressing or to cook with)
Vegetables- You cant go wrong with any kind of veggies!
There are PLENTY of food sources that I didn't include in the list, these are just the ones that I use the most. Notice I didn't include fruits. Fruit contains natural sugar, it is okay to have- I just keep it in moderation.
My meals are spaced out every 2-3 hours. There are many people who will tell you that 5 meals a day is not the right way to do it, however, 99% of the people I have come across who have had major transformations and the competitors I have met eat this way. I can't tell you how many times people tell me they are just going to stop eating for a couple days after a bad weekend, that is the WORST thing you can do! When you don't eat your metabolism slows down. By eating every few hours your metabolism is constantly working and becomes more efficient at utilizing your nutrients as energy instead of stored fat. It's almost like putting food into an oven before it has been preheated. If the preheat is already on the food cooks faster! Not to mention that when we go long periods of time without eating we become hungry, suddenly that cheeseburger sounds much more appealing than the salad. We also tend to have a harder time controlling portions if we wait until we are starving to eat.
My last bit of advice is to be prepared. I cook all of the food I eat during the week on Sundays. It usually keeps well for one week, I don't push it longer than that. Each night before I go to bed I portion out my five meals from the food I have already prepared so its ready to go when I leave for work the next morning. Having your meals pre-planned and ready to eat will rid you of the open option to make impulsive decisions on a daily basis when it comes to what you are going to eat. For me, I eat the same thing everyday. Out of convenience I keep it all plain, I can always add to it when I eat it if I want more flavor (mustards, salsa, stevia, seasoning, etc). If you are one of those people who has to have more variety you can definitely experiment with different recipes and change things up throughout the week, maybe even cook twice a week that way you are able to switch it up halfway through. Again, you have to find what works best for you! I will be posting more "flavor friendly" recipes soon, get excited!
Thank You For Reading!
Stay Blessed and Live WELL
<3
Jess
instagram: @jesswellness
twitter: @jess_forfun
Tuesday, July 23, 2013
What Is Jess Do It?
Jess.Do.It is exactly what it sounds like, if you want to accomplish something, just do it!
Being fit, healthy, and happy - It's a way of life.
Growing up I was always average. In high school I never had any issues with weight. It wasn't until I left for college when things got out of hand. I made unhealthy nutritional choices daily, nightly, pretty much everyday all day. After a year I had gained almost 50 lb! I was the heaviest I have ever been. I was uncomfortable in my own skin. Turns out, there are a lot of people who can relate to that.
In college, I learned about the human body and its response to exercise. You would think that having a bachelors degree in Exercise Science would make me a master at weight loss. Not so much. Personally, my weight was above average for my frame but I was not dangerously obese. I was very active and working out like crazy to try and get rid of the weight I had gained through college. I figured, "happy hour is okay.. Ill just run it off tomorrow." I remember running in the park and seeing girls who had an amazing physique and were putting in much less effort than me. I was so frustrated that I didn't have the physique to match my efforts. How were they doing that? What am I doing wrong?
That is about the time when a friend of mine asked me to train for a bikini competition with her. With nothing left to lose I accepted the challenge. After attempting to do it on our own and failing we decided to hire a fitness coach. Brenda and Dave Merritt. That is where my transformation truly began. My coaches taught me how to eat right. In college, I took one nutrition class which was mainly science based. I had no idea how important nutrition really was when it comes to your health. I can honestly say that I have learned more useful information in the past year than from my degree. Once I added eating clean it was like I found the missing part of the puzzle. I went from flab to fit and stage ready in 4 months!
So, that leads us to Jess.Do.It. I was totally committed to my new lifestyle change. I did away with the happy hours. bars on the weekends, and late night food with friends and in started eating 5-6 meals a day, cooking at home. My daily check ins at the gym and all of my fitness related posts on my personal Facebook page were driving most of my non fitness enthused friends close to "unfriending" me. I decided to start a new page strictly related to fitness and transforming your lifestyle. Many people who are trying to make healthy changes in their lives, small and big, are often pulled in so many directions with all of the fad diets, crazy workout trends, diet pills, and get skinny quick shakes. I'm not saying that people haven't had success while doing any of those things, but I can guarantee that they were also eating clean in the process. When I changed my lifestyle I feel like I found out the secret- just DO IT. No excuses, no short cuts, just eating right and exercising. You have to find what works for you! That is the real "secret". My journey is nothing special, I made some changes in my life for the better and it has put me in a position to help others and motivate them to live a healthier HAPPIER lifestyle. God couldn't have blessed me more to put me in that type of position.
So what is Jess.Do.It. ?? To me, its MY way of life! If you are into anything nutrition, fitness, health, or happiness related stay tuned!
JESS.DO.IT.
Thanks for following.
Live WELL,
Jess
Instagram: @jesswellness
Twitter: @jess_forfun
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