CALLING ALL BUSY PEEPS!!

I am looking for up to 10 busy mama's OR working professionals who want to lose 10-15 pounds in 30 days to join my BUSY PEOPLE GET FIT GROUP that starts MONDAY, June 8th!

Being a mom is hard. I won't lie and say that its easy to manage it all plus make time for myself. I do it though. I make the time to workout and to meal plan and do the little things that allow me to be better. When I exercise and feed my body and soul the good stuff I FEEL better. And I am a better wife, mother... and friend because of it.

My May 11th group is ROCKING and those women are kicking some serious butt! Each and every one of them are busy. Some are moms, others are working professionals but they all have something in common; they WANT to feel better and they are making the time to do so. It can be done!
This is why I am opening up another challenge group this month.

This is not a quick fix. This is a lifestyle plan that will be based on YOUR health and fitness goals. Together we will create a plan that will fit YOUR LIFE with a focus on balance and moderation.
In this group we will talk about HOW to fit a healthy lifestyle into your already BUSY life. I'll provide recipes, meal plans, support and 1:1 coaching throughout the entire group. AND there will be some cool gifts for a few lucky winners :)

 Fill out this application to be considered!
    <<< CHALLENGE GROUP APPLICATION >>>

Change Your Mindset; Change Your World

I can remember first signing on as a coach a little over a year ago, seeing all the top coaches and thinking that I could never make it. I said I wanted to but my mind never truly believed it. All the fear and doubt kept swirling around in my head which created this huge road block in my business. I had my fair share of ups and downs and learned what it felt like to regret not going after what I really wanted. It was truly heartbreaking. So at the beginning of this year, in J...anuary, I decided enough was enough. I refused to let my fear of failure hold me back. I set huge goals and dove in.
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Since then I have pushed myself out of my comfort zone and worked hard towards my goals. And you want to know what? I've met my goals ever since. It was my mindset I needed to change. I needed to BELIEVE that I could do it. I needed to throw my hands up and say "WHY NOT ME?" and just go for it without over thinking it.
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Beachbody has helped me in so many other ways than just my physical transformation. I am stronger mentally and I feel confident in myself and my abilities to be a mother, wife, friend, and a coach. This little business I started has allowed me to fully pay for BOTH of my student loans each month. I can also buy groceries and not worry about going over budget because I know my Beachbody money is there. It FEELS amazing to be able to PAY for my debt again. Each month my income grows and that's not even the best part. The best part is the people I get to work with everyday. They are what make it enjoyable and FUN.
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So why I am telling you this? I know what it feels like to have no confidence or purpose in life. I know how draining motherhood can be when you feel depressed. I know how financial struggles can put a pit in your stomach so huge it feels like you're going to throw up. I've been there and I want to do everything in my power to help you get out of that vicious cycle.
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I am looking to mentor 5 women this month who want to run their own business and finally have CONTROL over their future. I will teach you everything you need to know and guide you through. Together, we will create a team and TOGETHER we will succeed. You don't need to be a nutritionist or have any fitness background. We are accountability coaches who support, motivate and teach others the things we have learned through our own life experiences.
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To be considered for one of the five spots please fill out this form and I'll be in touch!
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https://jaclyncrowellfitness.wufoo.com/…/beachbody-coachin…/

11 Ways to Boost Your Confidence

Confidence has always been a struggle for me. I had such a low self esteem that it ruined relationships and even stunted my growth because I believed I wasn't good enough. I've got news for you. YOU are good enough! You are beautiful on the inside and out. Now it's just time to BELIEVE it! Here are some ways you can boost your confidence...

1. List Positive Things About Yourself
Write down at least 10 things you like about your body and who you are. This could include your eyes, the silver streak in your hair, your strong calves, your kindness, or your sense of humor. Then take a picture of the list with your phone and save it so you every time you’re feeling not so hot, you can take a look at it.

2. Focus on Your Progress
When it comes to your body, focusing on what you think is a problem area is just going to make you feel worse. Once you’ve acknowledged what you want to work on, focus on your progress and celebrate your accomplishments! 

3. Stop listening to the Negative Comments.
When you start to feel better about yourself, some people around you might not be comfortable with your new attitude (or look) and they could start to get a little…mean. If these people are meaningful to you, we don’t recommend dismissing them out of your life entirely, but if you can, try to distance yourself from them or chat with them about why they need to stop.

4. …And Find People Who Motivate You
There are so many people out there who are inspirational. Follow them on Instagram, Facebook, Pinterest, whereever! Feed off their positivity and let them motivate you. You probably even have some positive people in your life, get out there and spend more time with them!

5. Move
If you’re finding yourself heading towards an emotional ditch, get moving. Go for a walk, Press Play on a Beachbody workout, just move. Doing so will help the endorphins kick in and help your brain get back on the right path.

6. Wear Clothes That Accentuate Your Shape
Wearing baggy clothes can make you look bigger than you are. Instead, dress in ways that flatter your body type using these tips. And, ladies, make sure to get a bra that fits properly. An ill-fitting bra can make even the best outfit look less than stellar.

7. Talk to Yourself- NICELY! 
This one might feel a little weird, but especially if you’ve been engaging in negative self-talk (“My love handles are huge,” “I hate my hair,” “I don’t like my legs,” etc.) it’s important. The next time you look in the mirror, I want you to say (or at least think) something positive about your body or your features. Can’t think of anything positive? Fake it until you make it. Even though it doesn’t feel genuine, forcing yourself to be positive will get your brain moving in a healthier direction.

8. Pamper Yourself
Do something kind for your body. My go-to is a long, hot bubble bath. But you could enjoy a massage (which after all the working out you’ve been doing is going to feel incredible), try a new haircut, or get a manicure. By taking some time for you, and doing something that makes you feel physically great, it’ll help you’ll feel emotionally great too.

9. Help Others
One way to take the focus and pressure off of you is by helping others. Volunteering or helping a friend in need feels good and helps you connect with others in your community or with those you care about.

10. Smile
Not only does smiling look good on the outside, it actually releases endorphins that make you feel good on the inside. Plus you will look so much more attractive and kind to strangers!  So SMILE-- a lot! 

11. Accept a Compliment
When someone gives you a compliment, receive it graciously. Responding to a compliment with something self-deprecating is not only negative, it also strips the joy away from the person giving it to you. Accept the love you’re getting. You deserve it.

If you implement some of these tips into your everyday life soon you will begin to see the difference in your confidence and self imagine. We are the worst critic to our bodies. Don't let yourself stand in the way, or anyone else for that matter. 

8 Healthy Condiments

Lets talk condiments... this topic can be pretty tricky since there are SO many out there. From ketchup to salad dressings you can find the right flavor to change up those healthy foods you are eating. You DON'T and SHOULD'T have to eat bland foods just because you think your new clean eating diet says so. It totally doesn't so please, PLEASE don't kill yourself trying to cut out all flavor.  Sure, if you really want to move the needle on the scale, you're going to have to cut out a lot of fat, sugar, and sodium, but that doesn't mean your new regimen of steaming, blanching, and boiling has to condemn you to a life of bland eating. Many condiments can spice up your cuisine without adding any calories, and in some cases, they can even accelerate your weight loss! Here are eight of our favorites.

 1. Ketchup

 Until recently, ketchup had been the king of the condiments. Americans have found very few meals that couldn't be improved by being drenched in tomato-ey goodness. And ketchup has quite a number of healthy properties. It's chock-full of lycopene, one of the most potent antioxidants around. The only problem is that most brands are also chock-full of sodium, high-fructose corn syrup (HFCS), and sugar, which substantially defrays the health benefits of the tomatoes. But more and more ketchup manufacturers are offering low-salt, low-HFCS brands; and if you can get your hands on them, you can drench your favorite meals with nutritional impunity. Or for the culinarily inclined, you can make your own ketchup and add the amount of sugar and salt that is right for you.

Bottom Line: Look for organic brands that are low in sodium, contain no high-fructose corn syrup or buckets or sugar.

 2. Mustard

 This sharp paste made from the crushed seeds of the mustard plant comes in colors ranging from yellow to brown and in sharpness ranging from tangy to eye-watering. Mustard has practically no calories or fat to speak of, and even if it did, a little goes a long way. After all, it is one of the only condiments to be weaponized. It is worth checking the labels as some are high in sodium and others can add sugar or oil for flavor and texture, but generally, mustard can be consumed guilt free—as much as your palate can handle. There are lots of gourmet varieties with ingredients like horseradish, white wine, or jalapeños added for extra zest.

Bottom Line: READ THE LABELS! Also this is a FREE food for the 21 Day Fix!

 

 3. Salsa

 In the last decade or so, salsa has overtaken ketchup as the number-one condiment in America. There are literally thousands of different kinds of salsas, though most contain tomatoes, onions, and peppers as their base. Very low in calories and high in flavor, salsas are a great accent to any dish, but as with all commercially prepared items, attention should be paid to the levels of sodium and high-fructose corn syrup. It's a pretty easy thing to make yourself. A simple pico de gallo can be made by combining diced tomatoes and onions with minced cilantro and jalapeño and marinating those ingredients in lime juice. Make a big bowl on Sunday and have a healthy snack or sauce all week long!

Bottom Line: Stay away from jarred salsa. In the fruits and veggie section in your grocery store, they normally have FRESH salsa. Check the ingredients to make sure there are no added sugars or crazy sodium levels but many times there are just fine. Or make your own. Its simple and YOU can control what it is in!

 4. Hot sauce

I really don't use this condiment as much BUT I always have it in the house just in case! A little bit of hot sauce gives a ton of flavor with practically no calories, and the capsaicin (the "burning" component in chili peppers) is even believed to boost your metabolism. As always, keeping an eye on the sodium content is advisable.

Bottom Line: If you want HOT, use it!

 

 5. Soy sauce

 Needless to say, this isn't a very good part of a low-sodium diet, but there are low-sodium versions available (although low-sodium soy sauce has through-the-roof levels of sodium compared to most other foods). Some studies have shown that soy sauce contains even more antioxidants than red wine and, as a result of the fermentation process used to make it, high levels of probiotics. It doesn't have all the health benefits found in other soy products like edamame or tofu, but as a substitute for salt as a seasoning, you get a lot more nutritional bang for your buck.

Bottom Line: Don't drowned your food in it. A lot goes a long way when it comes to soy sauce. Limit using it to every other week and you will be good to go.

 

 6. Vinegar

 Vinegar comes in many different varieties—malt, wine, rice, cider, sherry, balsamic, and on and on. The word itself comes from the French vin aigre, or "sour wine." But unlike wine, vinegar has no alcohol and, depending on the variety, very few or zero calories. But it does have plenty of zip and tang. I find that a dash to my favorite soup or a sprinkle on my sandwich or salad adds lots of flavor without adding salt, fat, or sugar. In fact, studies have shown that vinegar helps stabilize blood sugar levels, and in one study, a test group of people who drank two tablespoons of vinegar before meals showed more weight loss than the group who didn't.

Bottom Line: USE IT! Its considered a FREE food in the 21 Day Fix!

 

 7. Yogurt

 Yogurt has the most calories and potentially the most fat of any of the condiments on this list. Full-fat yogurt, in fact, can have milkfat levels as high as ice cream. But low-fat and nonfat varieties serve as great substitutes for mayonnaise or a creamy dressing without adding too many calories to your dish. And with high levels of L. acidophilus and other probiotics, yogurt can also be very beneficial to your digestive system. Try mixing some plain nonfat yogurt with your favorite herbs or a little mustard or curry as a salad dressing or dipping sauce. Or try goat's-milk yogurt for some flavor variety.

Bottom Line: Go for Plain Greek Yogurt. I love Chobani and think it tastes the best out of all brands. Check it out the next time you are in the grocery store. At first I hated it but slowly my taste buds changed and now I use it a lot! Even in muffins! Check out this recipe>> Chocolate Chip Banana Muffins

 8. Curry

 In different parts of the world curry can mean almost any number of combinations of savory spices. Besides the powder derived from the curry plant, curry powders and paste can contain many spices, including turmeric, coriander, ginger, garlic, cinnamon, cardamom, cumin, and fenugreek. There are commercially prepared curries from all over the world, from India to Thailand to the Caribbean. Keep an eye out for salt and fat content, and you'll be on your way to giving your sauces, meats, fish, and vegetables a hit of amazing flavor without adding calories.

Bottom Line: Read the labels! Go for the brands with no salt or fat content in them!

10 Tips for Getting Your Kids to WANT to eat healthy!

As hard as it is to fight your junk food urges, if you have kids, you probably know that getting them to make smart food choices is triple the challenge. It'd be excellent if you could just yell, "Hey, you! Eat your spinach!" But you can't. As is the case when dealing with most aspects of a child's life, it takes commitment, patience, and some serious cunning to steer them down the right path.

Here are some ways to wean them into eating healthier!

1. Portion control
Digging into the entire box of goldfish crackers, or any other kid's snack, is a bad idea. So it's a good idea to empty out that box into smaller ziplock bags, for better portion control. Do this the moment the treats are pulled from the grocery store bags! This helps children understand what a healthy portion looks like. Meals and portion sizes have increased nearly 40 percent over the last decade. As parents, we have to teach our children that it's not deprivation—it's proper nutrition.

2. Sneak in the whole grains
Use whole-grain pasta and brown rice, but don't tell your kids. They'll never know the difference. No one, especially children, likes change when it comes to food. I like to use the "stealth" approach, i.e., fly low under the radar! When I switched my kids from regular pasta to whole-grain, whole wheat pasta, I did it in stages. First, I added just a 1/4 cup of the healthier noodles. Each time I added more, until eventually they were eating the whole-grain stuff and had no idea! They still have no idea! We had spaghetti at a restaurant the other night (the enriched-flour kind), and the kids said the restaurant pasta was "weird . . . kinda slimy!" How fantastic is that? The key is making the changes gradually and not making a big deal about them.

3. Lead by example
If you're giving your kids apples but you're eating Snickers, it's never going to work. Following a healthy diet needs to be part of the commitment of good parenting. Never use the "D" ["Diet"] word in front of children. When you do, and they see you eating healthily, they assume that healthy food is something you're forced to eat as a punishment. Lead by example. Say, "Mommy is eating this for more energy and to be stronger." Make negative comments about food without nutritional value. For example, when I do have the occasional "treat," I will often say, "Wow, that piece of cake gave me a sugar crash and a headache. Now I feel so sluggish!" Use positive comments about healthy food without reference to weight. Try, "I feel so much stronger when I eat fruit for a snack!"

4. Make food fun
Taste is something that changes over time. Our taste buds actually change as we age; this explains why some children will eat broccoli and green beans and others find the smell and taste worse than starvation! Continually introduce healthy food and find unique ways to introduce the food in stages. For example, your children might try a small amount of broccoli mixed in with their mac and cheese. Once you've gotten them to accept that as a regular staple, transition to broccoli with a creamy cheese soup. Eventually, your children may acquire a taste for steamed broccoli! Can you imagine the day? But starting right out of the gates with a big plate of steamed broccoli in front of a child who doesn't eat green things is asking for a battle! Baby steps!

5. Don't pressure kids to eat
Present the food, but don't force kids to eat it. Making demands will just polarize your kids, while letting them eat healthy foods on their own terms leads to healthy habits. If your first attempt doesn't work, don't take it personally or assume that this is a life-or-death situation. Take a deep breath, let it go, and try it again another day—try serving those healthy foods prepared in new ways. It often takes several times before your child will decide to try something new. Oh, and I don't know if this works for everyone, but I find that my children will often try new food with their grandparents and at their friends' houses, foods that they won't try with me! Ask what new foods they tried and then offer to prepare them, and get excited about their willingness to try new foods.

6. Be careful what you say
Everything a woman says about her body is like writing on the slate of her female child's self-esteem. I volunteer to teach exercise to children of all ages in the public school system. I have personally heard children as young as 6 say, "I'm fat!" Or, "I have a big belly like my mommy." Or, "My mommy doesn't want you to see her because she got fat." Seriously! Not only do kids hear what you're saying on the phone to your girlfriend, but they are projecting those negative images on themselves. It's unhealthy for you and your young children to be thinking anything other than positive thoughts about this amazing body that God gave you! Do your best to serve as a positive role model by speaking lovingly about your body and your journey to health!

7. Relax!
Food shouldn't be a source of angst for your family. Try to get your kids to eat healthier, but be creative, consistent, and calm. The bigger you make the issue of eating healthy foods, the more resistance you may feel. Play it cool. There are many studies proving that you can place salad on the table 10 to 15 times before a child will decide to try it. Remember that "insanity is doing the same thing repeatedly and expecting a different result." If it didn't work the first time, try a different approach, a new way to prepare and disguise the food, and, again, remember the importance of doing this in slow, small steps.

8. Get kids involved
Let them help cook meals and learn to read food labels. Teach them what's too much sugar and what's an appropriate amount of fat. Teach your children what purpose carbohydrates serve in moderation and what they turn into when we eat them in excess. Pick one item and just find that on your labels. For example, this week my children have been looking at the sodium content on labels. They get a kick out of trying to find the canned soup with the lowest sodium content or shocking each other by reading a label with an off-the-chart level of sodium. Food shouldn't be a mystery. I meet adults every day who have no idea how much sodium, carbs, or protein they should be consuming, let alone how many calories. Let's create a more educated generation when it comes to food!

9. Think daily
Young children have shifts when they are hungry. A child will not starve himself or herself. We are so focused on eating huge portions three times a day, but naturally, most children will eat one full meal and graze at other meals. Avoid the bad habit of saying, "One more bite," or, "Clean your plate." These phrases teach our children that they are good if they eat more, when what we want to teach our children is to respond to their bodies when they feel full. Young children eat to provide themselves with energy. Eating to soothe sadness, eating to stuff ourselves, or eating because it's simply that time of the day are all bad habits we pass along to our children.

10. Read up on nutrition
Read books about food. Explain where it comes from. I highly recommend Eat This Not That! for Kids!: Be the Leanest, Fittest Family on the Block! It has giant pictures of common kid foods. It's fun to make a game out of learning which foods are best! Also, check out CalorieKing.com, which lists the calories for most every food you can imagine, not to mention the nutritional information for nearly every restaurant in America!

I hope this helps you in making your family healthier! Kids can be tricky but it can be done!!

Banana Chocolate Chip Cookies

Here is a yummy cookie recipe sure to satisfy your sweet tooth while sticking to your clean eating lifestyle!

 

 

What do you stand for?

If you stand for nothing, you will fall for everything.

This couldn't be more true in all aspects of life. Being successful at whatever profession you are doing takes hard work and dedication. It takes knowing your WHY and having it so deeply rooted in your heart and soul that nothing can take you away from it. Not your excuses, not the hard times, not the criticisms. Nothing can rip you from your goals because you stand for something bigger. 

Today I ran the farthest I've ever run alone by far. For the longest time I believed I couldn't. I believed I needed someone to be there next to me pushing me, but today, I discovered that I don't NEED it. When it comes down to it, I need to be able to do it myself and today I did. 

The same goes for your business or career. Don't rely on someone else to push you, to motivate you. Yes, it's good to surround yourself with mentors and leaders. However, it all comes down to YOU and how deeply YOU want it. They can dont it for you. 

Don't be scared to try something new, don't let fear hold you back. Find your wings on the way down and FLY. 

Stand for something greater than those fears, and the excuses and everything else that stands in your way. Stand for yourself and have a believe so strong that nothing can shake it. 

Every Thursday--

I love Thursdays in the Beachbody world! I know, I know, kind of random to be talking about on a Saturday BUT it's one of my favorite days! I get to shout out my team for their amazing work, their rank advancements AND it's payday. 

While I normally don't post about what I earn because that's not why I joined this business, it is an amazing perk. So far this month I have made enough to pay both my student loans and two utility bills. It feels amazing to be earning money for my family to help dig us out of debt. 

Each month I've watched my income steadily grow because I've poured my heart into my team and challengers. 

***

Do you ever wonder exactly WHAT it is I do as a coach? HOW I have built a business, for 2-3 hours per day, while kids nap?

Now you have an opportunity to learn! I am hosting a 5 Day Sneak Peek into coaching beginning on April 27th. 

No obligations, no commitments, just get your questions answered and learn what this "BeachbodyBusiness" is all about. 

Message me if you are interested!

Don't be Afraid.

Don't be afraid to start where you are. Don't be scared to take your before photos. It's these photos that will show you how far you have come. Someday, you will look back and not even recognize the other person in the photo. You will have changed for the better. You will be healthier: mind, body and spirit. It's good to see where you have come from.

I was there too. I know what it's like to feel uncomfortable in your own skin. I know that gut wrenching feeling as you walk into your closet dreading trying to find an outfit because you know nothing fits right. In the end, you throw on a sweatshirt which even further drives your shame in your body into your heart. I know how it feels to cross your arms over your belly or grab a pillow or your purse to hide it. 

I want you to know that your future is 100% in your hands. Beyond all the excuses and fear is a strong, confident woman struggling to get out. It's time to make a change and let her out. As your coach I want you to know whole heartedly that YOU deserve to feel your best everyday. 

Are you ready? I want to help. Email me at jaclyncrowellfitness@gmail.com I'm here for you and will be for as long as you need. If you are in 100% in, so am I. 💕

Max 30 Transformation!

Forgive me, please!? This post is WAY late but better than never right!?

Alright let's chat about Max 30. As you probably already know, or if you don't-now you do, my journey with Beachhbody started with Shaun T's Focus T25. I LOVED this program. So when Mr. T put out another program boosting 30 minute workouts, I was all about trying it. I definitely love Shaun's style and his videos are always challenging and motivating. Max 30 here I come as I anxiously purchased my copy...

I started Max 30 on January 13th and ended March 1st (you see now why I said this post is SO late 😳).

Anyways, I did one 30 day round of the Max 30. It consisted of 5 workouts on a set schedule with Saturday and Sunday being rest days. To put it lightly, this program kicked my behind daily! Unlike T25 you do get mini breaks but believe me, you NEED them. The program uses a measuring system called your Max Out time. This is where you write down when you have to stop following along. The goal is the up your time each week.

In the workouts you are going all out. Hardcore cardio, using your body to lift and work your muscles. It may not sound like much but after doing burpees or pushups, you will understand why it works! This program uses a tabata style of working out which is high intensity movement for 20 seconds and rest for 10 seconds. You can do anything for 20 seconds they said, its just 20 seconds they said. Well those 20 second intervals where killer and totally upped my fitness game.

Not only are the workouts awesome, but the nutrition plan is even better! This program uses the 21 Day Fix plan so you have exact measurements on how much one serving is. The nutrition guide lays out how to go about figuring out what bracket you fall in. This gives you how many servings per food group you need daily making counting calories non existent and staying on track much easier. In the nutrition book there are tons of recipes and sample meal plans as well. It seriously can't get any easier. 

My Results:

When I began Max 30 I was looking to tone up and increase my endurance for my runs. Throughout the program I noticed that my Max Out time kept climbing. I was no where near being able to complete the entire video without stopping but I was going longer each time. I also noticed that my runs got easier and faster. Big win for me there!! 

Max 30 definitely helped me tone my mid section and legs! I lost 1/2 an inch off my waist, 1 inch off my hips and a 1/2 an inch of each of my thighs. 

Max 30 is definitely a program to use when you want to tone, lose weight and even increase endurance for other activities. I used it to help me train for my 1/2 marathon and it delivered! 

Thinking maybe this program would be right for you!? Drop your email below or message me and we can chat! Id love to help you with your health and fitness goals!! 

Xo

Jaclyn

The calm after the storm

Living in Oklahoma has always been fun. In the spring particulary, where there are daily tornado and severe weather warnings. Today was the start of that. 

So we cleaned out our storm shelter and prepared a bag with all of our important documents, extra clothes, diapers, wipes, shoes, food, water and blankets. 

Nothing came above Oklahoma City so we were safe from all severe weather this time but the city of Moore was struck again. That poor city seems to be a tornado magnet!  

After the dark clouds had cleared the most beautiful double rainbow appeared right out it back door. It was absolutely beautiful. Two, full double rainbows! 

I managed to snap a picture of it but it doesn't do it justice. 

This was definitely the calm after the storm. Such a beautiful sight after hearing and seeing the destructive behavior of the tornados that just happened 20 minutes before. 

Beachbody FAST...

How much time does it take to workout, shower, look presentable AND have a nutritious breakfast?

Well it took me 1 hour and 16 minutes from start to finish!!! (Even with 3 kids )

Here's how I did it:
Woke up, drank E&E, pushed play on a Max 30 workout, exercised for the FULL 30 minutes, got the kids breakfast, jumped in the shower, got out- searched for clothes (because I never lay them out the night before), got dressed, did my hair and makeup, got the kids dressed and diapers changed, made my chocolate peanut butter Shakeology and...

**BAM** IM DONE!

My morning in a nutshell smile emoticon

It's not a joke when they say it's FAST and EFFICIENT for BUSY people 

As always>> Id love to help you- I'm just a message away 

Join me.

Are you EXCITED for tomorrow?! 

Do you love getting out of bed in the morning knowing what the day has in store for you? 

I can stay without a doubt that I love what I do. Being able to help other women feel comfortable in their own skin fills my heart like no other. 

That is only one of the things I do.

I also help women find themselves again. I help give stay at home moms a sense of purpose outside the home. A chance to earn an income to support their families. 

I help working moms start their journey toward being able to quit their job to stay home with their kids. I help them not feel upset about having to leave their babies everyday. 

I offer hope to one day live the life you've always wanted. 

Are you happy? Do you want any of the things I mentioned above? 

I'm going to mentor 10 women who want the opportunity. I will help you learn this business, teach you everything I know and get you all the trainings you will ever need. 

You just need to be brave and have the courage to reach out to me. We can chat about coaching and then you can decide what is best for you. 

Message or email me at jaclyncrowellfitness@gmail.com for more information :)

#TransformationTUESDAY

Today I am saying GOODBYE to my old mom butt! 

Yes I know-- kinda weird to be talking about in public but UGH! I hated having absolutely no butt. It was like I lost weight in all the places Id like to keep a little cushion! Anyways it wasn't until I started Max 30 and running longer distances that I felt like I was starting to build some muscle back there. 

One step at a time, one workout, one run-- I am changing for the better :) 

Want to join in on my next challenge group!? Message me or drop your email below :)

Why hello February 💜

Would you be willing to give me 30 minutes a day to feel healthier and happier in just 21 DAYS!? 

I know it's the middle of winter and the cold has sunk in BUT in just a hot minute summer will be here. Why not take this time to get comfortable in your skin so come spring/summer you will have the confidence to rock any outfit you choose! 

I am offering this group to ONLY 5 women who want to work with me from the comfort of their own home. 

Here's what you won't do:

-go out in the snow/cold

-feel alone or unsupported

OR

-be confused on what to do

Together we will build the perfect schedule that works with YOUR LIFE. You will get 30 minute workouts, we will create easy doable meal plans, and you will have access to 1:1 coaching from ME! 

Everything you need to succeed is right here. 

Comment below or message me for more information!

Mom Bubble

I used to feel so trapped. Trapped in my own little bubble I created all on my own. "I'm just a mom" I used to tell myself. I had no passions or hobbies. I let myself sink into this mindless role of taking care of everyone else but myself. Now, don't get me wrong, there is nothing wrong with being a mom, I love being able to stay home with my kids, they are the biggest blessing in my life next to my husband and I wouldn't change it for the world but in the process, I lost who I was as an individual. 

That is scary. 

When someone asks you what you like to do and all you can think of is "play with my kids" or "go outside". Those questions used to scare me. It felt like I was nothing but a mother which I great but who was I outside of them? 

I had no idea.

So when I started this little business I slowly started to rediscover myself. Over the past 6 months I've learned things about myself that I never knew before. It has been amazing. To have something for myself again besides my family has given me a whole new purpose and reason to strive to be the best I can be. 

I know what it feels like to be a stay at home mom, I know the time restraints and the days just seems to wiz by in one big blur. I also know how it feels to not have anything for YOU and I want to help. 

So I am going to mentor 5 women who are looking for something more in their life. Who are ready to make a change, to earn some extra income while helping others around you. I will give you all the tools you need to succeed. All you need is drive, motivation, be coachable and ready to make a change. 

Want to get started? Just fill out this application and we'll chat ❤️

Coaching Application

January 12th!!

To join the gym or not to join the gym?

I will admit that gyms are pretty cool. They have all the equipment you could want and great classes.

But what if you could get the same results you would at the gym in the comfort in your own home? Would you be interested?

-No more traveling to workout.
-No wondering around wondering what to do.
-No following someone else's schedule to make it to a class.
-No wading through tons of people to use the machine you want.
-No paying hundreds of dollars for a personal trainer

If you choose to join my challenge group here's what you would get--

-30 minute workouts from a professional trainer
-a 21/30/60 day calendar explaining exactly what you need to do
-a complete nutrition program, created by dietitians, that is proven to boost results
AND
Support, accountability, motivation, recipes and meal plans from ME!

You don't ever have to feel alone or lost on what to do.

I'm here for you-- just fill out this **application** and I will contact you shortly!

The New Year

Happy New Year!!! 

I hope you all had a great New Years Eve!! We definitely did :) We stayed home, made some dinner and finished off the night falling asleep before the clock hit 12. Big parties and staying up late just isn't in our plans as a family anymore and I'm perfectly okay with it :) 

When I woke up in the morning I remembered all the resolutions I had made over the years and how many of them actually got accomplished. The truth is, I couldn't remember one single goal that was reached. I had managed to let years and years of resolutions slip through my fingers while I remained comfortably lazy and set in my old ways. How disappointing!!! 

In 2014 I definitely stepped out of my comfort zone and got healthier but that wasn't something I set out to do in the beginning of the year. Over the course of the year I learned about goals and how to set them from many different life coaches. In an instant I knew what my problem had been all this time so this year I am making resolutions and sticking to them. 

Here is how I am doing it:

1. Make Specific Goals

The goals you make are so important but it's so easy to make goals on a whim and never follow through with them. Many times it's because we don't know exactly what our goal entails. Writing down goals like "lose weight" is okay but getting mighty clear about them is even better. A goal like this is best "Lose 10 pounds and keep it off". This gives you a clear mark to hit making it easier to see the light at the end of the tunnel. 

2. Assign dates to each goal.

Resolutions generally go all year but it's important to have dates. Without a deadline you have no idea when exactly you need to complete certain tasks. Take our goal above- " Lose 10 pounds and keep it off"; this goal needs a deadline, a reasonable but challenging deadline. This is how this goal should sound "Lose 10 pounds by March 1st and keep it off ALL year". That goal is easily definable and gives clear markers as to what needs to get done.

3. Write out your goals.

This one is simple but it works. Even though you know your goals it's important to physically write them down AND do it every week. Keeping your goals fresh in your mind is the best way to reach them. Out of sight, out of mind is exactly what happens to all those resolutions. Simply put- write down your goals, read them everyday, rewrite them every week.

4. Make your goals public.

I don't mean go out and tell every single person about your goals. Choose 1 or 2 people, tell them your goals and explain why it's so important to you. By telling someone you are putting some skin in the game. You are giving yourself accountability and motivation to reach those goals. 

5. For each goal have an action step.

It's awesome to have goals, write them down, and tell your significant other but without an action step for how you are going to complete them makes it very hard to move towards them in any real way. 

Those 5 things are crucial to accomplishing your New Year Resolutions. Doing each of these things will help you define and work towards your goals so next year you can be proud of all that you accomplished in 2015. 

What are some of your goals for 2015? Are you ready to make this YOUR year!? 

Happy Monday!!

There are FOUR pretty simple rules to starting and continuing a workout routine.

Number ONE is to 

       NEVER MISS A MONDAY! 

By exercising every Monday you set yourself up for a better day and week. Your workout schedule can be set and you KNOW the next time you need to get movin'. You also create a habit that will keep you on the right track! 

Have a NO EXCUSE Monday and get your workout DONE! Whether you walk a mile, run four, lift weights, do ten jumping jacks-- just DO something! 

Anything is better than nothing. 

Thanksgiving

Thanksgiving is a day to give thanks for all that you are grateful for. I know in my family it is a time where we all gather, cook and just enjoy each others company. I love that sense of family and it was something I was definitely missing when we lived in Oklahoma alone. Having my mom close is priceless and I am forever grateful that her and her husband were able to join us yesterday. Not only did we have my mom and her husband over we got to spend our very first Thanksgiving in our new home. That's right... we bought a home on the 12th of November and it has been the most exciting and nerve racking experience. I LOVE that we now are home owners and in our home prior to the holiday season.

This Thanksgiving was FULL of firsts for my family and I. Another FIRST happened yesterday as well! I participated in the 5K Turkey Trot!!! 

So at 6:30 am I jumped out of bed and started getting ready. I was so excited and nervous all the same time. I couldn't believe that one of my goals, set back in June, would be accomplished! When I started running I couldn't even make it a full mile without stopping. I had to do intervals of running and walking along with sticking to the T25 program but soon built up my endurance and speed. My time per mile was over 11 minutes!! But I DIDN'T give up. Each time I went for a run I would push myself a little more. I will post HOW to made it from couch to 5K so you can see! It wasn't easy but totally do-able! 

The race started at 8 am so we all piled into the car and headed downtown. Once we got there I could feel the energy. There were so many people walking around, all ready to rock this race. There were people with kids and jogging strollers, dogs, teenagers and seniors ALL prepared to run the 5K. I was amazed to see the variety of people. As we all lined up and waited to hear the starting shot, I was filled with gratefulness and determination. Grateful that my heath and fitness has allowed me to do something like this and determined to do my absolute best. 

The race went a lot faster than I imagined it would!! For most of the race I was able to keep pace with my best friend, Amanda. She can run faster and longer than I can so it helped me keep a steady pace instead of sprinting in the beginning like I wanted to! My adrenaline was definitely to blame for that! Near the end I could feel my energy slipping and my pace slowing. That's went I decided to change my mindset. I KNEW I could do this. So I started running faster. I picked someone ahead of my and made it my goal to catch up and keep pace with them. It was a woman about my age and although she doesn't know it, she pushed me harder that last .50 miles than anything else. I didn't think of my legs feeling like jello or my side screaming because of a cramp. I just went for it. My time for that last little piece of the run was faster than I've ever run before. 

A sense of accomplished and pride went rushing through my body has I passed the finish line. I was so proud of myself for all the hard work I put in over the last few months and happy that my official time was UNDER 30 minutes. 

Here was my final stats:

-Official time 29.22 minutes 
-30th out of 90 runners in my age group (25-29)
-199 out of all 753 females
-537 out of 1411

I can't wait to participate in another 5K and continue to train so I can one day run in a 10K, hopefully this spring ;) !!

I hope you all had an AMAZING Thanksgiving!!