What we ALL Need to Hear

I shared this on my personal Facebook page, and it resonated with so many people. I had a lot of positive reactions, shares, and comments to show the impact this message was having on those closest to me. I felt this was a message that needed to reach a wider audience, so here it is.

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This is amazing ❤️ we are SO hard on ourselves, and sometimes the thoughts that we have about ourselves can be more hurtful than anything anyone else says to us. It is that inner dialogue that we have with ourselves every time we look in the mirror.

When we go clothes shopping.

When we try every outfit we own before leaving the house. 

When we do our makeup.

When we are hesitant to do or say anything in fear of being judged. 

When we skip out on experiences because we lack confidence.

When we don’t believe in ourselves.

When we think we aren’t good enough.

I could go on and on and on…

What if you challenged this by catching yourself during negative self talk, and flipping it on its head? Imagine how much happier you could be. Mindset is everything, and it’s up to you to change it.

If you are constantly putting out negative energy into the universe, that is what you will get back. When we want to change our life, we have a tendency to focus on the negative. We focus on the things we want to change. The universe doesn’t understand that, and all it understands is you are thinking about your current situation and what you hate, so you get more and more of that. If you instead start focusing on where you WANT to be, that is when the universe will kick in gear and start working to make that happen for you. Manifestation works, you just have to know how to do it correctly!

Print this picture out and put it somewhere you will see it daily. Read it daily. Make it your mission to keep trying to catch yourself during times of self doubt, and forcing yourself to say the opposite even when you don’t necessarily believe it. Write out the positives. Keep a journal and every day I want you to scribble down some things that you aspire to be, only start each line with “I am”.

Do this consistently, and watch your life transform.

xoxo

Jess

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Couch to 5K

I don’t know about anyone else, but I always thought that I just didn’t have it in me to be a runner. It didn’t happen often, but once in a while I’d be having a good day and I’d be full of energy, so I’d decide to go for a run. One time I was so hopped up on energy after a kickboxing workout that I ran almost all the way to the bottom of my street (and my street is actually pretty long lol), only to turn around and realize that the only reason I made it all the way to the bottom without stopping was because it was all downhill. Let’s just say the trek back up took twice as long, and most of it was NOT spent running lol.

I also have this issue where sometimes cardio would cause me so much trouble with my breathing that my throat would get this burning sensation and it would feel as though my throat was closing off. Because of bad experiences like the one above, and the breathing difficulties, I decided that I just sucked at running and I focused my efforts on other forms of exercise. After working out for a while with my Beachbody programs, I decided to give running another shot. What I discovered was that I actually CAN run, it was just that I was out of shape before. I am guessing that this is the case for the vast majority of people out there that say they could never run!

I have decided to start the Couch to 5K program because I would really love to improve upon my running skills. Today marked the start of my 7 week program, and I would love to invite all of you out there reading this to join me. Even if you think “well, I’d like to… but, I don’t think I could do it”, I want you to give it a shot. You only have to commit to three workouts a week, and for the first few weeks it is just 20 minute workouts! It is not all running either! To condition your body for running, you actually would be doing walking and jogging intervals to build yourself up for longer runs. Over time the runs will get longer, and the walking intervals will get shorter.

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Click Here if you are interested in joining me on this journey, and request to join my FREE Health and Fitness group. This is where we will be discussing all things related to the challenge, plus it is where you’ll find access to a wide range of health and fitness information. I hope to see you in the group!

Please don’t pass up on this out of fear – because I truly believe that you can do it.

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Are you a yo-yo dieter?

I was one of those people who started and stopped repeatedly before something finally clicked in my head and I actually stuck with it . There comes a time when you realize that you just have to suck it up and work your butt off for what you want! For me, that time came when I was finishing my third year of university. I realized that I was about to enter into another graduating year. and I was quite a bit heavier than I had been in high school. I was miserable the year I graduated high school, and I spent much of the year by myself because I was too self-conscious about my weight to actually go to any of the events. I did not want to go through that again, so I decided to put my foot down and make a change.

Changing your habits isn’t easy, and I am not going to lie to you and tell you that it is. It is hard work physically, it is hard work in the kitchen, and it is hard work mentally and emotionally. You need to exercise regularly, eat clean 90% of the time, and deal with the mental battles you will face when it comes to temptation. You will also need to deal with the emotional ups and downs that comes along with a fitness journey. You are going to give in to temptation at some point, and you’ll feel guilty. You’re going to see progress and feel great. You’re also likely going to hit a plateau at some point or maybe even gain a few pounds back, and you’ll have to deal with the negative emotions that come along with that.

The important thing is not how many times you slip up or make a mistake, but in how many times to get back up and keep fighting. One bad day is not going to destroy your progress, but one good day is not going to help you achieve your goals. You just need to keep fighting the mental and emotional battles, keep on track with your nutrition 90% of the time, and keep working out regularly.

Slow progress is progress, so don’t give up! Each time you give up, you will just put the weight that you lost right back on. Then when you decide to get started again, you’ll have even more weight to lose. You need to remember that the time is going to pass regardless, so you may as well keep pushing toward your goals.

If you are ready to make the commitment to yourself and a healthier future, we should talk. Send me an email to hfmxj@stu.ca with the subject line “I’m ready to transform” to discuss the opportunity to be a part of a challenge group of individuals going through the same process!

Do your relationships hamper your progress?

Don’t let other people tear you down. There are going to be people out there that are going to try to discourage you from making positive life changes and/or tell you that you can’t do it. This may even come from someone close to you, like a friend or family member. This hurts, but you can’t let them beat you down to their level.

If you’ve watched Extreme Weight Loss with Chris Powell over the years like I have, you’ll have learned that sometimes the people closest to us will try to prevent us from being successful on our journey simply because they aren’t ready to make those changes themselves. Sometimes they do it without even realizing it, and though they would never intentionally do something to hurt you, their subconscious wins the battle and they say or do things that can set you back.

Making the shift from junk food to healthy food and from inactivity to activity on a regular basis is not easy. It takes hard work and dedication. This process is made much more difficult if you don’t have a support system to lean on. For example, if you live with a spouse or significant other that doesn’t want to make healthier choices, or if your friends constantly invite you out to places where you’ll be tempted to eat poorly.

What I would recommend that you do moving forward is to start analyzing the people in your life. Think about the people that mean the most to you, and the people you spend the most time with. Once you’ve figured that out, you should then have an open and honest conversation with each of those people. Say, “listen, I have decided to start eating better and working out because it is very important to me that I get healthy and/or lose weight. As my family member/friend, I was really hoping that you would support me on this journey.”

If they are the type of person that says or does things that bring you down and work against your health and fitness goals, you can add something like “You are very important to me, and I don’t want to damage our relationship. However, I feel like you sometimes say and/or do things that make it more difficult for me to stick with my positive life choices. I would love for you to join me on this journey, but if you aren’t ready, I at least need that discouraging behaviour to stop. Otherwise I might have to take some time away from you for a while until these new life choices have had the chance to become habits”

This isn’t always an easy conversation to have, but it is important if you want to be successful. If you’re open and honest with them about what you want and how you are feeling, they will likely be open and honest with you in return. It may be just the push they need to agree to these changes themselves, and it could really strengthen your relationship. However, if they refuse to join you and they continue the negative behaviour, you really should consider taking some time away from that person to work on yourself. You need to surround yourself with positive people that support you and your health and fitness goals, otherwise your chances of being successful tend to dwindle.

As for household relationships, like children and/or spouses, think about who does the grocery shopping. Is it you? If so, just gradually start reducing the amount of junk food you have in the house! Your family might not like it at first, but if you replace the junk foods that they enjoy with some healthier options, they will get used to it over time.

You need to be a positive role model for your friends and family. SHOW them that it is possible to make these life choices and what kind of results can come from making those choices. Invite them to join you on your workouts. Talk to them about how you are feeling now that you have started this awesome journey, and make them want to join in.

If you have children, this is more important than ever, because children will model after you when it comes to food choice in most cases. If you constantly eat junk food and allow them to eat junk food, they are going to learn that junk food is good. If you don’t eat junk food regularly and you don’t keep junk food in the house or allow your kids to eat it regularly, they will learn that junk food is not good for you and that they can only have it as a treat once in a while. The problem is that many people are eating junk food ALL DAY every day. For example kids get sent to school with chips, cookies, fruit roll ups, lunchables, gummies, etc. Instead, send your kids to school with healthier snacks like fruit and veggies.

If you teach your children healthy habits early in their lives, they are less likely to become overweight or obese going into adulthood. I wish that I had been forced to learn healthy habits when I was a child, because I could have avoided all of the years that I spent depressed and in self-imposed isolation because of my weight.

Send me an email to hfmxj@stu.ca with the subject line “I’m ready to transform” if you would like to make me your free Beachbody Coach. I look forward to speaking with you, and I can’t wait to watch your mind and body transform over the course of your health and fitness journey.

Are you addicted to junk food?

I saw a post from one of my challengers in my free Health and Fitness group yesterday, and I decided to make this blog post about it because I feel as though it is important. Anyone who has ever struggled with food addiction will understand this, and anyone who hasn’t, probably won’t. Some people may even find this notion completely ridiculous, but if you haven’t been through it, it would be hard to grasp. So, what is addiction anyway?

“A physical or psychological need for a habit-forming substance, such as a drug or alcohol” Dictionary.com

The idea here is that food can be an addiction much like alcohol, drugs, tobacco, gambling, etc. If you struggle with food addiction, chances are you have formed a habit of eating snacks as you watch television or movies. It can be so drilled into your mind that it is actually hard for you to sit through an entire show or movie without getting a snack of some sort. I struggled with this bigtime when I started my fitness journey, and I had to ease my way into eating healthy by still snacking at night with healthier options. It is not easy to change these habits, but just like any other addiction that is damaging to your health, you have to work at it to break these habits.

Maybe this kind of addiction isn’t as obvious or extreme as some of the others out there, but it is still detrimental to your health in the long run. From what I’ve read, it seems there are differing opinions on this topic from health professionals. However, having been through it, I strongly believe that eating can be a psychological addiction.

“A strong or harmful need to regularly have something (such as a drug) or do something (such as gamble)” Merriam Webster

In this case, the strong and harmful need factor would be applied to junk food, and the act would be considered eating. What a lot of people don’t seem to understand is that for many people struggling with weight issues, eating is more than fuel for our bodies. For some of us, eating is a form of comfort. We get sad, depressed, angry, frustrated, stressed out, et cetera, and we immediately head for the junk food. Sometimes this is completely subconscious behaviour, but we do it anyway. This ends up being a NEVER-ENDING cycle! You eat to make yourself feel better for negative emotions, and then you gain weight. The weight gain makes you feel even worse, so you go for the junk food again to feel better. You then gain more weight, eat more junk, and the cycle goes on and on and on until you put a stop to it.

“… most addictive behavior is not related to either physical tolerance or exposure to cues. People compulsively use drugs, gamble, or shop nearly always in reaction to being emotionally stressed, whether or not they have a physical addiction. Since these psychologically based addictions are not based on drug or brain effects, they can account for why people frequently switch addictive actions from one drug to a completely different kind of drug, or even to a non-drug behavior. The focus of the addiction isn’t what matters; it’s the need to take action under certain kinds of stress.” Psychology Today

What does this mean? Well, what this means to me is that it is possible for you to shift your “addiction” from food to fitness. It honestly worked for me, and I think it can work for everyone else too. Exercise releases endorphins into your brain, which ultimately makes you feel better overall! When I finish an intense workout, I usually feel refreshed. There have been many times when I’ve been upset or angry when I went down to do an intense cardio workout like Turbo Fire or Combat, and by the end of the workout, I felt a million times better than when I started.

If you start gradually decreasing your bad food habits and exercising on a regular basis, you WILL start to see results. You’ll start to feel better about yourself, you’ll sense the brain fog from all of the junk food start to lift, and you’ll start regaining your confidence as you lose weight from your positive life choices.

Are you ready to start working toward a happier and healthier life for yourself and your loved ones? If so, send me an email to hfmxj@stu.ca with the subject line “I’m ready to transform”.

I can’t wait to help you along your journey as your free coach, and I look forward to watching you transform!

Sometimes all it takes is for you to make up your mind

One quote that has been resonating with me ever since I became a coach is that you can lead a horse to water, but you can’t make it drink. This could not be more true, and I’ve seen it time and time again. I can give you a million reasons why you should work out and eat healthy, but until you DECIDE that you need to change, it is not going to happen.

I can not physically force you to exercise, and I can’t force feed you healthy food or follow you around and slap your hand every time you reach for junk food. You are in control, and it is ultimately up to you to make the choice to create a healthier future for yourself!

You honestly just have to reach a point in your life where you know that you need to change for the better, no matter what the reason may be. For me it was because I was sick of isolating myself and being lonely and depressed. I wanted to regain my confidence so that I could start living my life again. Once you reach that point in your life where you just know that things HAVE to change, I sincerely hope that something will click in your mind and you will gain a sense of determination. That is what happened to me. I just knew I needed to make a change so that I could have a better life, so I decided to push through workouts that nearly killed me and to eat healthy because I was determined to reach my goals.

Click Here if you’re at that point in your life now, and you’re ready to make a change.

There is NO elevator to success!

If you want lasting success you HAVE to be willing to make changes! Sure, you can spend a ton of money on diet pills, wraps, drinks, etc. In the majority of cases, all you are doing is throwing your money away when you buy these types of things, and I know because I have been there, done that. These things may seem to work in the beginning, but chances are whatever weight you do lose, you will just gain it all back shortly after.

Like I said, I’ve been there. I used to waste a lot of money on all types of different diet and weight loss products. After a while though I realized it wasn’t working, and I needed to make a change. I started P90X, changed my eating habits, and never looked back. The funny thing about all of those weight loss products that claim to help you lose a ton of weight with little to no exercise is that they require you change your eating habits. The reps will tell you to get the best results you should eat healthy and drink a lot of water. Well, guess what? If you would just eat healthy and drink a lot of water, you would lose weight WITHOUT wasting your money on weight loss products.

Of course there will be a limit to what you can achieve without exercise, but the biggest part of the weight loss battle is actually nutrition. If you just eat the right foods and hydrate yourself frequently, you will start to lose weight with or without exercise. If you’re serious about wanting to lose the weight though, and you want it to happen as quick as possible, you need to add exercise into your routine.

Click Here if you’re ready to start taking the stairs.

Don’t let failure keep you down

I agree with this quote 100%! As coaches we are in this business to help others be successful, not to shove our success down people’s throats. Sometimes I see people get upset or angry when they see people with fit bodies, and they say things like “well that person probably never had a weight problem to begin with”. You CANNOT make that judgment without knowing a person’s story. I know plenty of people that were really overweight, and went on to compete in fitness competitions after a TON of hard work. Do you think they let small setbacks keep them down? Definitely not.

You can’t let failures or setbacks get you down, because if you fall into that trap you won’t see the progress that you’re hoping for. Everyone has small failures here and there. We are only human, so you are bound to slip up in your diet at some point or skip out on a workout. You have to learn to forgive yourself for those mistakes and not let it keep you from moving forward. Sometimes people have a tendency to think “well I messed up, I may as well go all out”. Then they binge for the day on all of the junk they’ve been missing out on, and that cheat day can easily turn into a cheat weekend, which can turn into a cheat week, and so on.

What you need to remember is that ONE bad meal and/or missed workout is not going to make you GAIN weight, just like ONE good meal and/or workout is not going to make you LOSE weight. Don’t get upset over a setback and let a little mistake turn into a big mistake. Try to stay positive and always push yourself to be better than you were yesterday.

Click Here if you are ready to start working toward your own success story.

Overcoming hurdles

This quote could not be more true! Cardio and I have never been friends. It is something that I have struggled with since I was a child, and even into adulthood. I never would have thought that I would be able to do a Turbo Fire workout, and even as I started the program I still had my doubts. I remember the first time I tried Turbo Fire, and even the next couple of times, I honestly thought that I was going to keel over and die. I was sweating buckets, I had to pause the tape every few minutes to get a drink of water, and my heartrate was so high I was actually starting to worry about my safety.

I pushed through though, and I’m not going to say it got easier, but I will say that I GOT BETTER. People usually say that it gets easier, and in a way it does. By the same token though, it doesn’t necessarily get easier- because as you get better, you find yourself pushing harder, doing more, bringing it just that much more. You can jump higher, kick and punch harder, master moves you couldn’t do when you started, and even get through workouts without having to pause the disk.

Believe in yourself, because you CAN do it. It doesn’t matter if you have to pause the dvd a hundred times to calm your heart rate and get a drink of water. It doesn’t matter if you have to skip moves because you genuinely don’t have the strength to do them. It  doesn’t matter if you have to follow the modified version of moves. All that matters is that you TRY, because the next time you try the workout you could be strong enough to do it. As long as you are trying, you are still burning calories! Push through it, and over time you will be amazed at what you have overcome.

Click Here if you are ready to start overcoming hurdles!

Are fad diets any good?

Doing super restrictive diets, like many of the fad diets out there claiming to help you lose weight fast, is not a good idea at all! Sure, you will most likely lose some weight, but chances are as soon as you go back to eating normally you will gain it all back. What you lose with fad diets is the water weight, which comes back as soon as you get back to your normal eating habits. You WILL NOT maintain that weight loss, so what is the point in picking a diet that is not sustainable long-term? What is even more important to note is that it is simply NOT HEALTHY.

Instead, find a variety of healthy foods and meals that you enjoy, and then create a new healthy lifestyle around those foods! Eating healthy doesn’t have to mean depriving yourself of junk food 100% of the time either. It is important to have a cheat meal every once in a while to not only help you stay on track, but also because it revs up your metabolism. As long as you don’t completely pig out and you eat in moderation, one cheat meal is not going to hurt you every now and then – it can actually be beneficial! If you deprive yourself entirely of things you crave for a long time, there is a higher risk of going on a binge at some point. If you plan out your cheat meal and use it as a reward for progress, you will curb those cravings for a while and help yourself continue moving forward. 

Furthermore, you can still have “cheat” meals without it entirely being a cheat. For example, when I crave junk sometimes I will have a plate of nachos made with organic nachos, salsa, and cheese. If your kryptonite is chips, try cooking some homemade popcorn and just melting a bit of real butter to put on top with some sea salt. I also like having homemade pizza every now and then, and I just measure out my toppings so that I know how many calories I am consuming and I can organize the rest of my day around it. 

You need to remember that one bad day is not going to make you gain a bunch of weight. That works both ways though, because one GOOD day is also not going to make you LOSE a bunch of weight. Results will come over time, and with effort.

Click Here if you would like to be coached by me, and added to my private Health and Fitness group.