Fall Into Fitness Challenge Group!

It has been a great summer with lots of nice weather, and I am sure that we have all enjoyed our fair share of BBQ’s, cold drinks, ice cream, junk food, etc. Now that summer is over, it is time to get yourself back on track with your nutrition and your exercise routine. After all, summer bodies are built in the winter months!

Let’s get ahead of the holiday weight-gain and get some awesome results to show off to your friends and family during Christmas and New Year’s visits. Most people wait until New Year’s to start, and statistically speaking, very few actually are still on track a few months – let alone a year later. Establish those habits prior to the holidays, and not only will you be less likely to gain a bunch of weight during the holiday season, but you’ll also be more likely to stick it out beyond January 1st.

I actually have a few girls starting CIZE in a couple of weeks, so I am currently looking for a few extra people looking to lose 10-15+ pounds. You will be drinking shakeology daily, working out, and interacting daily in a private challenge group with others doing the program as well! Not only will you receive the full fitness program, but you will also receive the nutrition plan and a month supply of Shakeology (which replaces one meal a day – I prefer breakfast). PLUS you also receive a month free of Beachbody On Demand where you can access over $2000 worth of fitness programs by amazing trainers, meal plans, and healthy meal recipes to try out. This is in addition to having a personal coach (me) to help and support you along this journey, and a small team of people doing this with you for support and accountability.

This is a fun way to learn about health and fitness in a secure environment with like-minded people to support and encourage you along the way. Let me know if this sounds like something that you could benefit from! In the meantime, feel free to join my Health and Fitness group.

Comment below with “I’m In!” if you are ready to take this next step toward a healthier life!

xoxo

Jessica

Band Challenge: Day 6

Move 1: Lunge with a frontal press

This move is very similar to the lunge with overhead press that you did yesterday. You wrap the band around your back foot, lunge forward with the other foot, drop down low, come back up, and then do a press straight up. The difference is that your arms aren’t out to the side this time bent at a 90 degree angle. Instead, your elbows are pointed down in the start position, and your lift straight up. Do your lunge, and then the press when you get back up out of your lunge. Repeat this sequence on one leg for 30 seconds, and then switch to the other leg for the final 30 seconds. As an extra little challenge if you’re up for it, try doing an extra 10 seconds of just the frontal press from an upright position.

Move 2: Squat with a calf raise

This move is similar to the lunge with a calf raise, only instead of a lunge before the raise, you do a squat. You will stand on top of your band with your feet shoulder width apart, and you will hold your band by the handles or below at your hips. You will squat down, rest your hands on your knees for balance if necessary, and come up into a calf raise. You might wobble a bit on this one because you’re doing a squat and a calf raise at the same time, but you’ll get better over time. You will repeat this sequence for 1 full minute. As an extra little challenge if you’re up for it, try doing an extra 10 seconds of just the calf raises from an upright position.

Move 3: Sumo squat with jab punches

By now you should be familiar with the sumo squat, but essentially you will be squatting with your feet wider apart than your typical squat and your toes pointed outward. Instead of standing on your band for this exercise, you will actually have to wrap it around your torso. Take the band and hold the center of it to your belly, wrap one end around your back and to your front, and then repeat on the other side. Once you have a grip on both of the handles, drop down into your sumo squat, and then you will alternate arms and punch an invisible target in front of you. Try to aim at chest height, and try to hit the same spot each time. If this gets too hard, you can drop the band and continue the punches without it, but only if it is absolutely necessary! Otherwise, continue with the sumo squat and punches for 1 full minute. You don’t need to squat up and down on this one, you just stay in that sumo squat position throughout the full minute. It will burn, but that is a good thing! If you need a little break, you can just come up slightly to rest for a few seconds, and then drop right back down.

Move 4: Lawn mowers

With this move you will get into a lunge position and step on your band with your forward foot. You will need to step closer to the end of the band for this move, and you will only use one end of the band. All you have to do is imagine yourself trying to start a basic lawnmower with the pull cord. You stay in the lunge position for 30 seconds with your other hand resting on your knee for balance. Meanwhile, the hand opposite to your forward foot will be pulling on the band and trying to bring it up to the shoulder. You should feel this in the back of your shoulder, and it will feel almost like you’re trying to bring your shoulder blades together. Once the initial 30 seconds are up, switch to a lunge stance on the other side and pull with the other arm for the final 30 seconds.

Band Challenge: Day 5

Move 1: Bowler’s lunge with a row

This move is a little bit complicated, but you just have to imagine yourself about to bowl. Get in a lunge position, but instead of your back leg being straight out behind you, your back leg will cross behind you. Most of your weight should be on that forward leg, and you should be able to lift that back foot off the ground. If you can do that, you’re in the right position. You will need to have the band wrapped around your forward foot, and you lunge down, come back up, and then do a row by raising your arms up toward your chest. Repeat this on the same leg for 30 seconds, and then switch to the other leg for the other 30 seconds. As a little bonus if you’re up for it, try doing an extra 10 seconds with just the rows.

Move 2: Bicep curl with a leg raise

This move is going to require some balance, and everyone is going to start at a different place depending on your fitness level. You are going to stand on your band in the center and hold the handles in front of you for the curl. Start by curling your arms up toward your chest, and slowly lift one leg out to the side while crunching your body toward the leg raise a little bit. You don’t have to lift your leg high in the beginning, and if you have to tap your toe on the ground periodically to get your balance that is totally okay! Try not to let your foot come back down to the ground until you’ve lowered your arms back down from the bicep curl, and then repeat the move on the other leg. Alternate legs with the bicep curl for 1 full minute. As a little bonus if you’re up for it, try doing an extra 10 seconds of just the bicep curls from a standing position.

Move 3: Sumo squat with an overhead press

Get into your sumo squat position with your feet planted firmly on top of your band and your toes facing outward. Grab the handles of your band, and hold them up with your arms bent at 90 degrees. You will do a sumo squat, come back up, and then raise your arms up toward the ceiling for your overhead press. Repeat this for 1 full minute. As an extra little bonus if you’re up for it, try doing an extra 10 seconds with just the overhead press from an upright position.

Move 4: Lunge with a calf raise

For this move you will need to wrap your band around your back foot. You lunge forward with your forward leg, drop down low, come back up, and then do a calf raise with your forward leg. You stay in that split stance and repeat that sequence for 30 seconds, and then you switch to the other leg for the final 30 seconds. You can rest your fists and the handles of the band on your forward knee as you do the calf raise for balance if necessary. As an extra little bonus if you’re up for it, try ditching your band and just doing an extra 10 seconds of fast calf raises from a standing position.

Band Challenge: Day 4

Move 1: Squat with a side bend

Start with your feet shoulder width apart on your band and your hands holding the band at your hips. You will squat down slowly, come back up to a standing position, and then crunch your body as far as you can to the right. Try not to lean sideways when you do this, but instead feel the crunch of your obliques so that only your upper body is bent. You will alternate back and forth with the side bend after every squat for 1 full minute. As a little bonus if you’re up for it, try holding the band in both hands in front of your chest and just doing the side bend crunches side to side for an extra 10 seconds.

Move 2: Lunge with a tricep extension

This move will require you to wrap the band around your back foot once, and then you will lunge forward with your other leg. Hold the handles of the band up high by your chest, and then extend your arms back as far as you can. Your elbows shouldn’t move around, they should stay right by your side. Only your forearm should be moving forward and backward as you extend the arm out. You will stay in the lunge position on one leg for 30 seconds, and then switch to the other leg for 30 seconds. You start by lunging down low, coming back up, and then doing your extension. As a little bonus if you’re up for it, try doing an extra 10 seconds with just the tricep extension. For this move you just stand on the band in the center, hold the band by the handles behind your head, and extend your arms up straight toward the ceiling.

Move 3: Sumo squat with a bicep curl

You should be familiar with the sumo squat by now, but basically you’re in a squat with your feet planted on top of the band a little further apart than your typical squat and your toes facing outward. You are going to squat down, come back up, and then do a bicep curl with one arm. Alternate arms for the first 30 seconds, and then for the final 30 seconds you can do both arms at the same time. Repeat the squat in between every curl. As a little bonus if you’re up for it, try doing half range bicep curls in a standing position for an extra 10 seconds.

Move 4: Deadlift with a row

With this move you will be standing on top of your band with your feet shoulder width apart. You will hold the band at your hips, and then bend your body forward with your back straight as low as you can go. Come back up slowly, and you should feel this in your hamstrings and the backs of your legs. When you get to the top and are back in your standing position, you are going to raise your band up toward your chest in a row. Repeat this for 1 full minute. As a little bonus if you’re up for it, try creating extra resistance with the band by making that small circle and do an extra 10 seconds with just the rows.

Band Challenge: Day 2

Move 1: Post delt fly hold

For this move you will start by holding the band straight out in front of you, with your grip in the middle of the band. You’ll have to make that circle again so that you’re holding the band and the handles. Then you will pull both arms out away from one another and to the sides simultaneously, and then when they are straight out to the sides, you slowly bring them back to center. Repeat this pattern for 30 seconds, and then for the last 30 seconds hold the band with your arms straight out to the sides for 30 seconds. As a little bonus if you’re up for it, try taking a 15 second break to shake out your arms, and then hold your arms out to the sides with your band for an extra 10 seconds.

Move 2: Sumo squats with a hip lift

With this move you will be working your legs, hips, butt, and core. You will start by stepping on the band in the center and holding the handles to your hips. Spread your feet further apart, and point your toes out to the sides, and then get down into a sumo squat. Come back up slowly, and then inch your feet back shoulder width apart, then balance on one leg while raising the other out to the side. Try to crunch your body toward the leg lift as you do it, and that will work your core and your oblique’s. Alternate legs each time you come up, and repeat the pattern for 1 full minute. As a little bonus if you’re up for it, try an extra 10 seconds just doing the sumo squat.

Move 3: Lunge with posterior fly

For this move you will need to wrap the band around your forward foot, making sure that the band is even on each side. You will lunge forward, with your forward leg at a 90 degree angle, and then you will raise your arms up and out to the sides. Your arms should be bent at a 90 degree angle, and it will feel like you’re trying to press your shoulder blades together. Imagine you’re squeezing a pencil between those muscles when you do that fly. If you need to see how it looks, you can search posterior fly on google for a picture. You will do one leg for 30 seconds, and then switch the band over to the other leg for the final 30 seconds. As an extra little bonus if you’re up for it, try standing on your band with feet shoulder width apart and doing just the fly for an extra 10 seconds.

Move 4: Bench press with a leg lower

You will need to be lying down for this move, so if you have a mat you can bring that out. Otherwise, you can use carpet, or put a towel or a blanket down. Just position the band across the mat, and then lie down on your back on top of the band. You may want to make the circle again for more resistance, but I will leave that to you. You will start with your arms straight up in the air in front of your face, and your legs also raised straight up into the air. Slowly lower your legs toward the floor as you bring your arms down to the sides. The arms will bend at 90 degrees when you get to the bottom, but do not allow your elbows to rest on the floor at the bottom. Don’t let your legs hit the floor on the way down either, just hover and then slowly bring both the arms and the legs back up. Repeat this for 1 full minute. As an extra little bonus if you’re up for it, take a 15 second break and then continue for another 10 seconds.

How to be a winner

So what if you’ve started and stopped you health and fitness journey many times over. Who cares if you’ve tried every diet out there, and failed to stick with it every time. Does it really matter that you’ve tried every weight loss remedy, pill, wrap, or drink on the market and still not gotten to where you want to be?

No. It does not matter what happened in the past, so long as you DO NOT allow it to impact your future in a negative way. Instead, LEARN from those errors. Use the mistakes that you’ve made in the past to fuel your fire and keep you moving forward in the present. Don’t allow your past failures to cloud your judgment and make you believe that you aren’t strong enough to do this, because you are.

You really just have to keep pushing yourself to dust yourself off and try again day in and day out. Keep trying to get through your workouts, and keep trying to stay on track with your nutrition. Each day you will get better, and it will get easier. As you build strength you’ll accomplish more, and it will build your confidence back up.

Only when you begin to believe in yourself, and to allow yourself to think positive thoughts of your success instead of negative thoughts of failure, will you be able to keep yourself on track.

“Obesity runs in my family”

I used to be the one to make that statement pretty frequently, but I now know that it is just another excuse for letting yourself go and not switching to a healthier lifestyle.

Yes, some families (like my own) are born with health issues or a less active metabolism, which can cause them to be more susceptible to weight gain. However, being in such a family I also know that the habits of the family could also be a huge factor. Junk food is a daily thing, overeating happens with almost every meal, and exercise is minimal to nonexistent. If those behaviours could change, I have no doubt in my mind that they could lose weight. The “obesity runs in my family” line is taking the easy way out, and I say this from personal experience.

And yes, some people are blessed with the genes to stay slim despite eating nothing but junk food, while others gain a lot of weight. Honestly though, you need to understand that being skinny does not necessarily equate to being healthy. What happens to a lot of people that are skinny throughout their youth, and take advantage of their fast metabolism by eating nothing but junk food just because they can? In many cases, that behaviour catches up to them. Over time their metabolism tends to be less and less active, so as they get older they will start putting on weight. By that point their behaviour is ingrained in them, and it will be much harder for them to make the switch to a healthier lifestyle.

Either way of life is unhealthy. You can be skinny and unhealthy, or you can be overweight to obese and unhealthy. They both come with risks, one more so than the other, but neither are good for you. You can choose to stay that way or you can work your butt off and make a change.

I would love to help you along your journey, so if you would like to get started on making some changes you are  more than welcome to join my FREE Health and Fitness group. If you are ready to make some BIG changes and really get serious about your health and fitness journey, you can should consider viewing our Team Beachbody June Specials as well as our Summer Blowout Sale!

Interest VS Commitment

I have been running challenges in my free health and fitness group for the past three months, and I’ve noticed a common theme. It is really unfortunate, but what I have noticed is a steady decline in participants over time. I keep a spreadsheet for each week with a record of participants and their results for the week, and each week of a program I see fewer and fewer names on that list. The very first time I did a challenge, it was almost overwhelming with the amount of people that were interested in participating. At the end of the month, we had less than HALF of the original participants still in the group.

“There’s a difference between interest and commitment. When you’re interested in something, you do it only when it’s convenient. When you’re committed to something, you accept no excuses; only results.” ― Kenneth H. Blanchard

With my latest challenge, I had a decent number of people demonstrate interest. However, when it came time to follow through, I’ve only had a few people stick to their commitment. We live in a world where it is easy to make commitments over Facebook, and even easier to blow off those commitments just as fast as you make them. I wanted to make this post for anyone that demonstrated interest in any of my challenges, but failed to follow through – or even just anyone in general who has committed and failed to follow through on any health and fitness journey.

If you made that initial commitment, you need to know that there was a REASON. On some level, you felt as though getting involved in health and fitness could help you or improve your life in some way. Maybe you’ve read my story, and it inspired you to want to do something for yourself. Maybe you’ve been feeling down because you’ve put on some weight. Whatever the case may be, there was a reason that you felt compelled to participate in a health and fitness challenge.

If this sounds at all familiar, I challenge YOU to start thinking about your reason. Dig deep, and try to figure out your internal struggles that may have been driving your desire to participate in a health and fitness challenge. If you can figure out your “why”, you can begin to use that as motivation to follow through on your commitment to health and fitness.

Are you holding extra water weight?

Sometimes you don’t even realize how much your lack of water intake can be affecting your body. Water weight is just one side effect out of many that can happen for people that are dehydrated. When you think about it, the majority of our body is actually made of water, so it makes sense that we would need to drink a lot of water to keep it running smoothly. This way we are always clearing out the toxins, and bringing in fresh, clean water into our system.

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I never used to be a water person. I lived on root beer, juice, and chocolate milk! Now I actually like drinking water, and I carry a water bottle with me everywhere I go. It was not an easy transition, but you just have to start out by easing your way into it. What I did was use Poweraid Zero (0 cals) to my water for a while to make it taste better, or I would add lemon slices or fruit to it. There are plenty of things that you can do to make it taste more appealing. Once you’ve gotten into that, you just slowly ease out of the flavoring – or not – a little flavor never killed anyone!

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With all of those benefits, why not give it a try?! Lemons and other citrus fruits can add a lot of flavor to your water, and as you can see, they help with a lot of other factors as well.

water bomb drink water

If you’re the kind of person that really struggles to get your water intake in, you can start by doing something like this! I did this for a while, and it really does help to be able to see exactly how much water you’ve drank throughout the day. This way, if you haven’t met your daily goal amount, you can easily finish it off at the end of the day. That is something that you probably wouldn’t do if you didn’t have the proof right in front of you that you haven’t drank the right amount yet.

I hope you’ve found this useful!

Click Here if you would like to have me as your free health and fitness coach!

May Step Challenge!

So for the past few months I’ve done a Bikini Bootcamp, and for May I would like to do something a little different. Starting May 4th, one week from today, I am thinking of running a step competition. The warmer weather is starting to come around, so it will be easier for everyone to go on walks!

You’ll need to purchase a step counter to wear for the month to participate in this challenge. Every day, I will post a status in my FREE Health and Fitness group asking about your steps for the day. It will be your responsibility to make sure that you take a photo of your step counter at the end of the day and submit it on the thread to be counted toward your total.

I am going to leave this up to the participants, but someone in my April Bootcamp made a suggestion that I am considering for this challenge. Normally all of my challenges are free, and again, this is totally up to you guys – but depending on the amount of signups we have, we could do a small participation fee. Please know that I would NOT be keeping this money! The money would be tucked away, and then at the end of the month, the person with the highest total number of steps for the month would win a fitness program. This would provide a bit of extra incentive for everyone to do well. Like I said before, this all depends on the amount of signups that we get and the fee that we agree upon. Once we have the list of participants set and I’ve collected all of the money, I would then be able to come up with a list of all of the fitness programs that would be covered by the fee total. Ideally I would like to have enough of you participating that we’d only have to have a small fee like 5 or 10 dollars, and still come up with enough money to pay for any fitness program available – maybe even a challenge pack!

I highly recommend that you find a partner to do this with you. It can be a friend, family member, significant other, whatever the case may be. You could even partner up with someone else in the group! It just helps to have someone else to hold you accountable. If you find someone to do it with and they aren’t in the group, have them send me a message and I can get them added into the group to participate! If you currently aren’t a member of my group and would like to participate, click here to request to join.

Let me know what you guys think! I am fine with doing it either way, I just thought the prize might help motivate you all to do well. For those of you that have signed up, I encourage you to get your step counters as soon as possible so that you aren’t caught last minute without one. I also encourage you to start thinking about who may enjoy doing this with you, and to reach out to them and try to find a partner.

If you haven’t signed up yet – what are you waiting for?! This is going to be a lot of fun, and you may have a chance to win an awesome prize. Get in on the action while you can!