Happy MONDAY!!!
It's the start of a new week filled with endless possibilities! What are you going to do with your week? Will you fill it with steps towards your goals OR let it waste away?!
Find the courage to be the change you want to see.
Monday, June 8, 2015
Sunday, June 7, 2015
Spicy Chicken & Rice Bowl
You know those times you just don't want to cook? Well today, after my run, the last thing I wanted to do was cook but we all were hungry!!
This is exactly why I LOVE meal planning and cooking ahead. On Tuesday, I made about 6 chicken breasts, all seasoned in pairs differently. I used them throughout the week on salads, sandwiches and even in rice bowls! I also cook about 2 cups of rice to use along with 3-4 sweet potatoes. This gives me a lot to play with throughout the week when it comes to lunches!
Here was today's throw together ️lunch!
Spicy Chicken and Rice Bowl
1 small baked chicken breast seasoned with McCormicks Kickin' Chicken (this is spicy so use to taste!)
1/2 cup cooked brown rice
1/2 cup chopped fresh tomatoes or any vegetable you have on hand! Peppers and onions (cooked) would be good!
1Tbl shredded cheese (optional topping)
1Tbl plain Greek yogurt (optional topping)
2 tsp. green onions or chives (optional topping)
I basically just warmed everything up and put it all together layering the rice, chicken, tomatoes. Then adding the cheese and yogurt on top with a little green onion!
Simple and easy yet oh so good!!
Wednesday, June 3, 2015
Its Just a Number.
Something pretty crazy happened this morning and I am hesitant to share this with you BUT I feel I should be honest and open about my struggles.
I was making breakfast and my hubby noticed a specific body part was getting bigger (I'll leave out which one) and I said "yeah, I've gained 5 pounds. Hopefully it's all muscle"
After that he immediately knew I wasn't feeling awesome about it. I don't even know why I was upset about it but nonetheless it has been in the back of my mind ever since I noticed it. (I only weigh myself every week to two weeks)
The truth is that I feel healthier than I ever have so why care about what the scale says!?
Before ChaLEAN Extreme I could barely do two push-ups on my toes. NOW I can do 6 on my toes, chest all the way to the ground. I also can run 11 miles without stopping.
^^^THAT is the real test of fitness. Your strength! Not the number on the scale. ^^^
I never thought I'd be the person to really care about what the scale says, in fact I preach NOT to care about it and solely focus on how you feel physically and mentally. So I'm taking my own advice and throwing out society pressures of having to be a certain size and concentrating on ME and how I FEEL. I will not let a stupid number on the scale tell me how I should feel about my body.
Since I started this journey my goals have always been and will always be to be healthier, happier and stronger than ever before.
I was making breakfast and my hubby noticed a specific body part was getting bigger (I'll leave out which one) and I said "yeah, I've gained 5 pounds. Hopefully it's all muscle"
After that he immediately knew I wasn't feeling awesome about it. I don't even know why I was upset about it but nonetheless it has been in the back of my mind ever since I noticed it. (I only weigh myself every week to two weeks)
The truth is that I feel healthier than I ever have so why care about what the scale says!?
Before ChaLEAN Extreme I could barely do two push-ups on my toes. NOW I can do 6 on my toes, chest all the way to the ground. I also can run 11 miles without stopping.
^^^THAT is the real test of fitness. Your strength! Not the number on the scale. ^^^
I never thought I'd be the person to really care about what the scale says, in fact I preach NOT to care about it and solely focus on how you feel physically and mentally. So I'm taking my own advice and throwing out society pressures of having to be a certain size and concentrating on ME and how I FEEL. I will not let a stupid number on the scale tell me how I should feel about my body.
Since I started this journey my goals have always been and will always be to be healthier, happier and stronger than ever before.
Tuesday, June 2, 2015
****TRANSFORMATION TUESDAY****
The best messages I will ever receive are those from my challengers telling me how good they feel and the results they got from joining my challenge group.
This beautiful woman isn't ready to show her before and after pictures BUT her measurements are AMAZING and tell a story all their own!!
...
In 21 days she shed 10 1/2 inches from her body!!
To hear that she is feeling better, less bloated and has decreased pain in areas that used to bother her is priceless!!!
These challenge groups are changing people's lives. This is why I LOVE my job!
<<< I still have a few spots open in my June 8th group!! Just imagine where you could be in 21 days!! Contact me at JaclynCrowellFitness@gmail.com>>>
To hear that she is feeling better, less bloated and has decreased pain in areas that used to bother her is priceless!!!
These challenge groups are changing people's lives. This is why I LOVE my job!
<<< I still have a few spots open in my June 8th group!! Just imagine where you could be in 21 days!! Contact me at JaclynCrowellFitness@gmail.com>>>
Monday, June 1, 2015
9 Tips For Staying Motivated to Workout!
Need some motivation?! Lacking the WANT to exercise? Well todays “TIP OF THE DAY” will give you 9 tips on staying motivated to exercise.
"Everyone knows that exercise is a KEY element to good health. The trick is keeping yourself motivated to exercise, if you’re a person who naturally relapses into the couch-potato pose.
It took me years of prodding, but I’ve finally managed to turn myself into a dedicated exerciser. I never push myself very hard (at all), but I do manage to stick with a routine.
Personally, I find it more motivating to think about short-term gratification like “I’ll sleep better” than long-term considerations like “I’ll live longer” or “If I have surgery, I’ll recover quicker.”
Here are some things to keep in mind, if you’re trying to keep yourself motivated to exercise:
1. Exercise boosts energy. It took me a long time to notice that I’d drag myself to the gym, work out for forty minutes, and leave feeling far more energetic than when I went in.
2. Exercise provides an outlet for feelings of pent-up hostility, irritation, and anger. I always find that I’m far calmer and more forbearing on days when I’ve exercised. I have a jittery, high-strung nature, and exercising takes the edge off.
3. Repetitive, rhythmic motion of exercises like walking and running brings a serene mood and clarifies thinking. I’ve had all my best writing ideas when walking or running, and sometimes assign myself a particular problem to think over during a walk.
4. Sticking to an exercise regime raises your self-esteem for the very fact that you’re sticking to an exercise regime.
5. Exercise offers a chance to be alone and uninterrupted—a relief if, like me, you’re often surrounded by distractions. Or, if you prefer, exercise also offers a chance to get together with other people–a relief if, like me, you spend a lot of time working alone. I have both kinds of exercise during my week.
6. Regular exercise helps to keep your body chemicals in balance. When you experience stress, your body prepares for “fight or flight” with a huge number of biochemical reactions. A stressful event these days, however, is more likely to require a phone call than a sprint uphill. The potentially damaging byproducts of the stress response, such as cortisol, nevertheless continue to pump through the body, and exercise helps offset that effect.
7. Exercise helps you fall asleep more easily and sleep more deeply. The Big Man really notices this in himself.
8. Pure vanity can be a good motivator. Remember that people who exercise move more easily and energetically, and appear more youthful.
9. When I don’t feel like exercising, I remind myself how lucky I am to be able to move easily and without pain—no wheelchair, no crutches, no brace, no trick knee or bad back."
***I want to give FULL credit where credit is due! This article was found on Gretchen Rubins blog and thought it was perfect!! I couldn't have said it any better myself so this is her article! For more information and for the original post go to: http://gretchenrubin.com/happiness_project/2008/08/exercise-nine-t/ ***
"Everyone knows that exercise is a KEY element to good health. The trick is keeping yourself motivated to exercise, if you’re a person who naturally relapses into the couch-potato pose.
It took me years of prodding, but I’ve finally managed to turn myself into a dedicated exerciser. I never push myself very hard (at all), but I do manage to stick with a routine.
Personally, I find it more motivating to think about short-term gratification like “I’ll sleep better” than long-term considerations like “I’ll live longer” or “If I have surgery, I’ll recover quicker.”
Here are some things to keep in mind, if you’re trying to keep yourself motivated to exercise:
1. Exercise boosts energy. It took me a long time to notice that I’d drag myself to the gym, work out for forty minutes, and leave feeling far more energetic than when I went in.
2. Exercise provides an outlet for feelings of pent-up hostility, irritation, and anger. I always find that I’m far calmer and more forbearing on days when I’ve exercised. I have a jittery, high-strung nature, and exercising takes the edge off.
3. Repetitive, rhythmic motion of exercises like walking and running brings a serene mood and clarifies thinking. I’ve had all my best writing ideas when walking or running, and sometimes assign myself a particular problem to think over during a walk.
4. Sticking to an exercise regime raises your self-esteem for the very fact that you’re sticking to an exercise regime.
5. Exercise offers a chance to be alone and uninterrupted—a relief if, like me, you’re often surrounded by distractions. Or, if you prefer, exercise also offers a chance to get together with other people–a relief if, like me, you spend a lot of time working alone. I have both kinds of exercise during my week.
6. Regular exercise helps to keep your body chemicals in balance. When you experience stress, your body prepares for “fight or flight” with a huge number of biochemical reactions. A stressful event these days, however, is more likely to require a phone call than a sprint uphill. The potentially damaging byproducts of the stress response, such as cortisol, nevertheless continue to pump through the body, and exercise helps offset that effect.
7. Exercise helps you fall asleep more easily and sleep more deeply. The Big Man really notices this in himself.
8. Pure vanity can be a good motivator. Remember that people who exercise move more easily and energetically, and appear more youthful.
9. When I don’t feel like exercising, I remind myself how lucky I am to be able to move easily and without pain—no wheelchair, no crutches, no brace, no trick knee or bad back."
***I want to give FULL credit where credit is due! This article was found on Gretchen Rubins blog and thought it was perfect!! I couldn't have said it any better myself so this is her article! For more information and for the original post go to: http://gretchenrubin.com/happiness_project/2008/08/exercise-nine-t/ ***
Friday, May 29, 2015
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.
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 >>>
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 >>>
Wednesday, May 27, 2015
This is expensive?
When I first heard about Shakeology I laughed at the price. It seemed so outrageously expensive until I really took a look at the ingredients. That's when I realized the value I was getting.
Shakeology is simply nutrition simplified. It's made with over 70 super foods with no artificial ingredients... I'll stop there and just SHOW you the nutrition value you are getting.
In one shake you are eating the nutrition equivalent of---
A bowl of exotic fruit $4.40
4 cups of broccoli $3.94
7 whole carrots $1.99
10 cups of raw cauliflower $4.30
3 cups romaine lettuce $2.99
4 cups of uncooked mushrooms $8.97
3 raw onions $2.91
A cup of peas $1.09
4 cups of red radishes $5.16
4 cups of nonfat yogurt $3.49
PLUS
A shot of wheat grass $1.95
Now that is a lot of food! Can you imagine eating ALL of that? No I can't.
I can however drink ONE shake per day that will help me lose weight, build energy and feel good. Not to mention this shake comes in a variety of flavors (chocolate, strawberry, vanilla, greenberry plus vegan chocolate and tropical strawberry).
Now let's talk price. In one shake you would need to eat all the food mentioned above which totals $41.19 FOR ONE MEAL!!! Now that's an expensive meal! OR you could get the same nutrition with the ease of making it in 60 seconds for $4.33. That seems pretty reasonable doesn't it? Throw on the fact that you can get a discount to decrease the price even further and you are looking at the best shake for the value on the market.
Want to learn some more information? Feel free to contact me with any questions :)
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