September Strength Leaderboard Challenge We are excited to launch the September Leaderboard Challenge! This month we will focus on the Strength portion of the fitness continuum. To make it fair across all weight classes we will use the Wilk’s Coe…
September Leaderboard Challenge
September Strength Leaderboard Challenge We are excited to launch the September Leaderboard Challenge! This month we will focus on the Strength portion of the fitness continuum. To make it fair across all weight classes we will use the Wilk’s Coe…
September Leaderboard Challenge
September Strength Leaderboard Challenge We are excited to launch the September Leaderboard Challenge! This month we will focus on the Strength portion of the fitness continuum. To make it fair across all weight classes we will use the Wilk’s Coe…
5 tips to stay on track this Holiday season!
With the holidays here it is easy to let your goals sliiiiiiiiiiiiiiiiiiiiiiiiiiiide….
Here are 5 quick tips to stay on track!
ENJOY the holidays, be present and move your body !
xooxo Coach Jen
5 Tips To Help You Stay On-Track This Holiday Season
Tip #1 – PLAN ahead! Plan your workouts and plan your meals!
Tip #2 – Learn How To Say No. You don’t have to say Yes to food offered!
Tip #3 – Don’t Deprive Yourself. Make sure you EAT!
Tip #4 – Meal Prep And Keep It Simple. Have food READY !
Tip #5 – Move More Throughout The Day. Go for a walk…MOVE MOVE MOVE!
Ambrosia with coconut and toasted almonds
My mom used to make a version of this every Christmas… this is a great healthy alternative!!!
Enjoy! xo Coach Jen
Ambrosia With Coconut & Toasted Almonds
Ingredients:
- 1/2 cup slivered almonds
- 1/2 cup unsweetened shredded coconut
- 1 small pineapple, cubed (about 3 cups)
- 5 oranges, segmented
- 2 red apples, cored and diced
- 1 banana, halved lengthwise, peeled and sliced crosswise
- 2 tablespoons cream sherry
- Fresh mint leaves for garnish
Directions:
- Heat the oven to 325 F. Spread the almonds on a baking sheet and bake, stirring occasionally, until golden and fragrant, about 10 minutes. Transfer immediately to a plate to cool.
- Add the coconut to the sheet and bake, stirring often, until lightly browned, about 10 minutes. Transfer immediately to a plate to cool.
- In a large bowl, combine the pineapple, oranges, apples, banana and sherry. Toss gently to mix well.
- Divide the fruit mixture evenly among individual bowls. Sprinkle evenly with the toasted almonds and coconut and garnish with the mint. Serve immediately.
Veggie baked sweet potato
There is just something about a good baked potato!
Try this veggie baked sweet potato, the spices and combo are just right!
Enjoy! Xo Jen
LOADED VEGGIE BAKED SWEET POTATO
Baked Mexican style vegetarian loaded sweet potato loaded with zesty black beans, melted cheese, salsa with a dollop of cream.
INGREDIENTS:
4 medium sized sweet potatoes
1/2 cup fat free Greek yogurt
1 tsp taco seasoning
1 tsp olive or canola oil
1 red bell pepper, diced
1/2 red onion, diced
1 tsp chili powder
1/2 tsp paprika or smoked paprika
1/2 tsp cumin
a pinch of salt
1-1/3 cups canned black beans, rinsed and drained
1/2 cup mild or spicy salsa
1/2 cup reduced fat Mexican cheese blend
1/4 cup chopped scallions or cilantro
DIRECTIONS:
Poke holes in the potato with a fork, cook on your microwave’s potato setting until potatoes are soft and cooked through (about 8-10 minutes on high for 4 potatoes) or bake about 45 minutes at 400°F.
Combine yogurt and taco seasoning in a small bowl, mix well.
Heat oil in a medium pot over medium heat.
Add peppers, onions, chili powder, paprika, cumin and salt; cook until the onions have caramelized slightly, about 5 minutes.
Add black beans, stir to combine and heat through (about another 5 minutes).
Slice the potato lengthwise down the middle or as I did in the photo, use a fork to pierce the top in an oval shape, then remove the top of each potato.
Top with 2 tbsp shredded cheese, 1/3 cup of black bean mixture, 2 tbsp Greek yogurt mixture and 2 tbsp salsa of salsa.
Enjoy!
Top 5 reasons to start deadlifting!
Top 5 reasons to start deadlifting
Coach Jen
👉 Bang for your buck
The Deadlift works more muscles than any other exercise, including the squat. The lift engages all of the major muscle groups.
👉 Better Posture
Deadlifting increases your core strength and adds to core stability, Deadlifting targets all major muscles associated with proper posture.
👉Prevent Injury
The Deadlift can help prevent injuries by increasing the strength of your muscles around tendons and ligaments. Supporting joints with strong muscles is incredibly important to preventing injury, especially in the hamstrings and lower back.
👉Burn baby burn
Strength exercises like the deadlift will burn more calories than traditional aerobic exercises, AND … you’ll increase production of good hormones! Win win!
👉 Form first
Nothing hurts my eyes more than a rounded back deadlift. Keep your knees soft and stick your butt way back. Your torso should be hinged down, back flat without rounding, keep your chest up, engage the glutes and send the hips forward to stand.
Pumpkin Spice Protein Balls
Every snack should include protein! Protein has the power to keep you fueled! Including protein in your snacks will help to keep you satiated and not craving another snack 20 minutes later. Since these pumpkin spice protein balls include both protein and pumpkin you are getting a protein and fiber filled snack!
Enjoy! xo Jen
Pumpkin Spice Protein Balls
Servings 12 balls
Ingredients
1/4 cup chopped almonds
1/4 cup chopped walnuts
1/4 cup maple syrup
1 1/2 servings protein powder (i used the Isagenix Isalean Pumpkin Spice flavor)
1/2 cup pumpkin puree
1 tsp pumpkin spice
1 TB mini chocolate chips
Instructions
Combine all ingredients in a large bowl. Mix until well incorporated.
Scoop out approximately 12 balls with a small cookie scooper. Balls will be a firm pumpkin pie consistency.
Place balls on plate and freeze for 10 minutes before serving if eating immediately.
Store frozen and thaw for 5 minutes before serving.
The Keto Craze!
THE KETO CRAZE
Here is the deal… I am not a fan of ANY fad diet… and I see Keto as just that.
Now Im not talking about using Keto for medical reasons. There is evidence that proves it helps people that suffer from many illnesses and conditions.
I am strictly talking about using Keto for AESTHETICS.
The real deal is that most of the time an individual never even really enters true Ketosis.
Ya see… Ketosis is a normal metabolic process, something that your does to keep working. When your body doesnt have enough carbs from food for your cells to burn for energy it burns fat instead. As part of this process it burns ketones.
If your healthy and follow a well balance nutrition plan, your body controls how much fat it burns and you dont normally make or use ketones.
But when you cut way back on your calories and carbs your body will eventually switch to Ketosis for energy.
It takes 5-7 days to even hit ketosis… then when you get there… you will likely feel like death aka the Keto flu. Then once you have an off plan meal (non keto meal), you are OUT of ketosis.
My issue is that IT IS NOT SUSTAINABLE.
Are you REALLY going to eat a super high fat , almost no carb diet forever?
Anything that isnt sustainable is a FAD. I am not interested in prescribing QUICK FIXES to our clients.
We want to teach clients to eat for their health and performance… sure aesthetics plays its part… but I would never prescribe a nutrition plan that was detrimental to someones health or not sustainable.
Now… please keep in mind that I am generalizing… I am speaking to the mass demographic.
Bottomline, the average Joe that needs to shed a few lbs of body fat is not going to see sustainable results with ANY FAD DIET.
Instead… shoot for a well balanced plan that truly FUELS your body!
xo Coach Jen
Flourless Dairy Free Chocolate Chip Cookies
FLOURLESS DAIRY FREE CHOCOLATE CHIP COOKIES
Ok if cookies could talk… these would be the winner! I swear they call my name!
But in all seriousness… these are BOMB.
Enjoy! xo Jen
Ingredients
1 1/2 cups rolled oats
1/2 tsp baking soda
1/4 tsp salt
1/2 cup agave nectar
1/4 cup dairy free chocolate chips
2 tbsp coconut oil
2-3 tbsp of almond milk (start with 1…)
Instructions
Preheat oven to 375 F. Blend the first 4 ingredients together in a food processor or blender, until it looks like flour. Mix with remaining ingredients to form a dough. If too dry, slowly add the second or third tbsp almond milk. Using a cookie scoop or your hands, roll or form into balls, and place on a greased cookie sheet. Press down a little to flatten. Cook 6 minutes, then take out when still a bit undercooked. Let sit 10 minutes before handling 🙂