Tag Archives: mealplanning

2016 Beachbody Holiday Sales!

Tis the Season and just look at the SALES for Black Friday/ Cyber Monday from Team Beachbody–they have launched LIVE today, 11/21/16.

htp://www.beachbodycoach.com/jennvoss then click shop and on the left you will see holiday specials. Or you can click here to get straight to it!

If you have any questions on any of these programs you can email me jennvoss@sbcglobal.net with HOLIDAY SALE in the subject line. I have most of these programs and can help you choose which one will help you best in reaching YOUR health and fitness goals.

Happy Shopping–if you are interested in any items, order right away because many will sell out before end of day.

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Tips for Eating Healthy on the Weekend!

Eating Healthy on the Weekend can be a BIG CHALLENGE if we let it. Weekends are a test for our will power and even more important for us to remember our why we began our healthy eating lifestyle. Admit it, sometimes we ski more meals because we didnt plan and dont want to put unhealthy food in our bodies or we will decline meeting friends because we are afraid we will not be able to control ourselves in an unhealthy food environment.

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Here I am at a local pizza place with friends where I ordered an appetizer and we boxed up leftovers to take home. 

Here’s my best tips for staying on track.

HAVE A PLAN! First PREPARE your meals when you are planning your activities. Occaisionally meetups will happen last minute but usually you have at least 24 hour notice of whats coming up. One of the best habits I have created is to meal prep for the weekend and get ready to grab ‘n go healthy foods stocked in my fridge.

MY Weekend Meal Prep for this weekend:

 

BEFORE YOU GO.  Pack light snacks to take with you when you leave your house. Easy non-perishible snacks like a kind bar or nuts can be pre-packed or stored in your gym bag, purse or car. Fresh options to bag to go are cut veggies, fruit or meat like turkey or meat sticks like jerky. Pack meals for yourself and your family if traveling to events or to parks, it helps you in saving money and eating clean.

When eating out….consider meal options at different restaurants and look for places with a wide range of menu items. Check online menus, if available, for nutrition information ahead of time.

AT THE RESTAURANT.  Balance your meal by including healthier selections from all the different food groups such as lean protein foods, low-fat dairy, fruits, vegetables and whole grains. Look for freshly made entrée salads that give you “balance in a bowl.” For example, entrée salads with baked or grilled chicken, beans or seafood provide protein along with fiber and other nutrients. Ask for dressing on the side so you can control the portion size.

For sandwich toppings, go with veggie options including lettuce, tomato, avocado and onion; if using condiments, choose ketchup, mustard, relish or salsa.

Round out your meal by ordering healthy side dishes, such as a side salad, baked potato or fruit. Boost the nutritional value of your baked potato by topping it with vegetables, salsa or chili.

AT THE TABLE. Eat slowly. It takes about 20 minutes for your brain to get the message from your stomach that you are no longer hungry. Fast eaters often are overeaters, while slow eaters tend to eat less and are still satisfied. Engage in conversation. While talking you will be eating less and giving your food time to digest in between bites. Watch your portions. Look for smaller portion entrees if possible and bring leftovers home for another meal. Or, order an appetizer in place of an entrée and add a small soup or salad.

GET MOVING. After dinner if you are able to walk, be it around the mall or even take the long route around the outside of the parking lot or to a local park it will help your food digest. If not immediately, then consider ending your day before bed with light yoga or some stretching.

Every Day is a Good Day for Food Prep

Happy Tuesday!

I felt the need to share this with you today because well, we normally will do our grocery shopping and meal prepping on the weekend. What if that doesn’t happen? Well, I know for some it just means living a life of fast food and unhealthy food choices for that week. I mean really, who has time to spend the time in the kitchen portioning food into containers? Will it make that big of a dfference??  YES!!

Here’s 3 quick ways to get motivated to do a FOOD PREP during the week.

1) Thaw out your meat the night before you want to prep or stop at grocery and pick up your food. Having it right there when you open the fridge that next morning will give you the motivation to get it done.

2) Look at how much money you spent eating out the night before. For what it cost you to dine out, you might have spent 1/3 to almost 1/2 of your weekly food budget. Yes, seeing that dip in your bank account can really motivate you to get your booty in the kitchen ASAP.

Eat Your Way Thin: FIVE foods that can JUMP START your weight loss

IMG_0532It’s Monday, time to get back on track or is it time to BEGIN? No matter, you are not alone because weekends are typically NOT when people decide to start a new fitness or nutrition program. In fact, weekends are where most people fall off the wagon, lose their way and give themselves permission to do so. So today I thought I’d share FIVE foods that can Jump Start your weight loss this week and when you see that scale going down, chances are you are more likely to continue your healthy habits!

1) Eat an APPLE! Apples are about 85% water and contain anti-inflammatory properties, they’ve also been shown to boost performance and energy.

2) Add Flax Seeds to your Foods! Studies have found that the Omega-3’s in flax seeds can help with FAT Loss.

3) Eat Fiber-Rich Foods: Oatmeal! Oats/Oatmeal is a good choice because it is low in sugar and high in fiber. It’s easy to freshen up as a meal or snack: Simply add in fresh berries, nuts and your choice of milk and you’ll stay full!

4) Coconut Oil, or other Healthy Fats! The secret to cooking to feel full and satisfied is to cook with healthy fats. Coconut oil is a great choice because it is also loaded up with lauric acid which may also help increase your metabolic rate.

5) Drink Coffee upon waking up! You knew I had to include this staple that I cannot live without. Coffee revs your metabolism to help you burn more calories. Studies show coffee is also an effective appetite suppressant and helps with Energy & Performance. Shhh….In my book, coffee is a superfood! Of course, coffee has caffeine that is a diuretic so try to drink at LEAST 1 cup of water with every cup of coffee you consume during the day.

 

New Month, New Goals…Write Them Down!

Setting NEW GOALS–Let’s DO IT! jennvfitness.getlastingresultsWelcome to a FRESH, NEW Month, 30 days for you to fill in with daily, weekly and end of month goals! I love this image from Lorna Jane Active & their Motto MOVE – NOURISH -BELIEVE, it really helps put me in the right mindset of Goal Setting because sometimes it’s hard to know how to get from where we are to where we want to be. If I am drawing blank I think about how my goals can fit into these three areas and the tips above!

First of the Month and you begin reflecting on what you accomplished the month before, do not discount even the smallest moves forward towards bigger goals! Write these in your journal or on your calendar for THIS month. These will help guide you towards setting your NEW Goals! Next up start making the list using the cues from above.

1) Fail to prepare, prepare to fail. A few Goals that you can add this month to help you succeed: Prepare your workouts, your calendar, alarms, prep grocery lists, clean out your pantry of processed/unhealthy foods, restock your gym bag, find and clean containers/bottles for packing healthy meals, simply put when setting goals write out exactly what tools you will need to meet them.

2) Track your Progress! Take your measurements, photos, weigh in and set new goals based on where you are and where you want to be. Decide how often you will track yourself this month so you can stay on track, will you do weekly weigh ins or only weigh in last day of the month? 

3) Do it for YOU and don’t seek Approval. You take your own responsibility for your fitness journey, do not wait for others to give you permission to start. I think of this as I do with running, I train with a group but on race day I run my OWN race at my OWN pace and no one else is going to carry me across that finish line but ME.

4) If you Slip Up, Don’t Worry Just Keep Going! We are all human and so don’t beat yourself up if in your master plan a day doesn’t go accordingly accept it and move forward. Identifying where you may have challenges ahead may help you cope. Say you have a special event on a weekend this month, prepare for that and in knowing yourself and willpower make a plan to either do an extra workout before or after the event if you think you will over indulge in eating. Or you are going out of town, either pack a fitness DVD or plan to use a gym at the hotel. Even if you forget your gym attire, try to get up before your morning meeting/event and go for a walk! 

5) Have a Workout Buddy. Accountability is key, find a girlfriend who is ENCOURAGING or plug into a fitness group either online or at your gym to help keep you on track. Posting to social media daily is a huge boost because you are putting it out there and yes there are people watching you! More than that, you need to have that friend/coach/trainer who knows what you are doing who will NOTICE and CHECK IN with you daily no matter what and you can be that person for them too, a real WIN-WIN.

6) Eat Clean, Whole & Fresh Foods! Goals for eating clean start here. What is one healthy change you can make this month? Maybe you want to do something more drastic, join a 5 day eating plan or 21 day detox. Set the date to start, get what you need ready at least 2 days earlier and commit to it. It does not need to be that extreme though, you may want to start by doing one of these: reduce your carbs, cut out dairy, remove red meat from your diet, no eating after 8pm, stock your fridge, eat more veggies, have a meatless meal 1-2x a week or what about using a smaller plate for meals!

7) Get Plenty of Rest. How many hours of sleep do you need? Generally, most can remain alert and be as active as they want when they get anywhere from 6-8hrs of sleep. Depending on the intensity of your workouts and number of days you are exercising, you may require more. Be diligent on this one, our bodies repair and re-energize while sleeping!

8) Reward Yourself! (not with food) What kind of incentive will you give yourself to get up at 5am every day? Have you ever tried a fitness jar—how it works is every day that you workout or stay on track you reward yourself with 1 dollar in the jar. At the end of the month if you received your goal then you can take that $$ and make plans to reward yourself with something that will show off your hard work or help you in reaching for that next fitness goal. Some ideas that I like to do: make a date for a massage/treatment to help soothe aching muscles or get a mani/pedi, sign up for a 5k or race, get new workout wear, new shoes, enroll in a new fitness class at the gym, sign up for a cooking class or maybe even treating yourself to a shopping spree at your favorite high end grocery to add healthy options to your meals ahead.

9) Surround Yourself with Positive People! This step is a tough one because we all have those friends that cannot seem to see the silver lining or even set small goals to improve themselves and drag down others in the process. It may be time as you begin your positive journey to remove or reduce contact with these people. Begin to create an “inner circle” of friends who share similar goals as you or who are at least being a cheerleader in your court. You will know them when you find them because they will be there giving you high fives and helping you believe that you can do it, even when you may doubt it yourself! 

10) Talk to yourself like you would a FRIEND. I have a rule in my house, there are certain words that we do not say to each other and I”ll share them here with you. Stupid, Ignorant, Jerk, Idiot, Fool, Nerd. Remember to look in mirror and imagine you were saying these words out loud to your best friend. I guarantee you that you will be kinder, and gentler to yourself before the month is over! <3

Great! I hope this has helped you make a long list, now you just need to prioritize and get to work! I’d love to hear from you what your goals are this month, remember Aim High and Dream Big! 

You’ve Got This —- Jenn

 

 

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