Thanksgiving Day...to Indulge or not?

It's Thanksgiving...a day to celebrate and spend with the family drinking and yes eating!  Do you indulge or not?  That's the big question on all the TV shows, magazines, newspapers, etc.  I'm going to be perfectly honest here...100% real.  I eat clean, stay fit by lifting weights and other exercising activities 90% of the time.  Not only do I do this for myself, I also do this for a living.  I'm a Fitness Instructor as well as a Health and Wellness Coach.  And guess what......

......I EAT on Thanksgiving.  Yep, I eat everything.  Not a lot of everything in moderation, no counting my calories and absolutely eating dessert and lots of it.  Do I do myself a disservice, do I ruin everything I work so hard for?  I don't think so.  It's my favorite Holiday of the year, I love the food, I love everything pumpkin and I just don't feel like "moderation" and counting calories on this particular day.  It comes around once a year and I'm going to enjoy.  Am I crazy full, bloated and somewhat disgusted when I'm all done?  Sure, a little bit but with no regrets.  So there you have it:
I eat and I eat a lot on Thanksgiving!

That being all said...there are plenty of people who do still want to watch themselves or eat in moderation.  Maybe there on a food plan or have been doing really well with their eating and they just don't want to indulge that day or they're scared once they do, they won't be able to stop.  I understand that completely.  Being a sweet and carb addict, I do get that when it's out of my diet I crave it a lot less.  And when I bring it back in I do have a hard time cutting it out again. So I'm on board with that and wanted to give a few tips on how you can enjoy Thanksgiving dinner without going overboard like me...lol!

THANKSGIVING SURVIVAL GUIDE:

1. Plan Ahead - If you have a plan you're always more successful.  You may be a guest and not know exactly what's being served but you certainly can ask the hostess and be mentally prepared.  If you go into your day knowing that you're going to stick to your portion sizes and certain dishes, etc. then you'll be far more successful.  Same thing goes for your desserts or other INDULGENCES.  Plan for it, know what you'll be eating and be ok with it.

2. Know Your Portions Sizes - Being that we live in America, everything is super sized and I'm pretty sure that most people have no idea what portion sizes really look like.  Right?  So we need to focus on what a serving really is.  Eat small portions of the dishes.  By keeping everything on the smaller side, you can enjoy everything including the sides without being stuffed at the end. Of course leaving room for the best part...dessert.

3. Have ONE Serving - Ok, how many of us have gone back for seconds and even thirds on Thanksgiving?  Guilty as charged for me!  Do we really need it?  Most likely not, have you ever walked away from having those extra servings and said to yourself "I really needed that."  Doubtful.  So plan your meal and just eat ONE of everything!

4. Limit Your Alcohol - Once you start drinking, you lose all sense of what you're eating, how much of it and how much you're drinking and you're also packing on the calories.  Go into the day with a PLAN of how much you're going to drink the same as with your eating.  Will you have one glass of wine with appetizers and one at dinner...whatever it is...PLAN for it!  You definitely don't need to be drinking all day.  And don't forget to drink a lot of water.

5. Get Moving - Get up Thursday morning and get your body moving.  Walk, lift weights, get a 30 minute at home workout in, a turkey trot, whatever it is just move.  Yes, it's a Holiday and we have the mentality of having a day off but taking those 30 minutes in the morning to do some kind of activity will pay off in the end.  It's a day of a lot of eating and we want to get that metabolism moving first thing in the morning.  I'll be doing Les Mills Pump!  Then if the weather isn't too bad where you live, go for a walk around the block with the family after dinner.  Then you'll be already for dessert!

Check out this great chart on PORTION CONTROL: 

  

Peace out,

Jenz

The New Year from A to Z

We are 3/4 the way through November with Thanksgiving just around the corner and the start of the "official" Holiday season.  With just 6 weeks left of 2014, it's time to start thinking about the new year of 2015.  What are you looking to accomplish next year?  Do you have goals set for yourself or are you just flying by the seat of your pants?  Any New Year's resolutions...loose weight, get healthy and fit, make more money, take a vacation, etc?

Below is my A to Z list for 2015.  Please feel free to comment below and tell me yours.  This is a really fun way to plan your year ahead and do your best to stick to it.  When figuring out your goals try to make them as realistic as possible so that your successful.  Make the year of 2015 your best year yet, I know I plan to!

2015 - My year from A to Z

• A - Acceptance being able to accept myself for who and where I am in life.  My situation isn't permanent and changes will occur but in the meantime I'm going accept my circumstances and be happy with everything I have.  Not dwell on what I don't have!
• B - Believe in myself because I know exactly where I want to be next year and I believe that I WILL reach my goals.  Where there's a will there's always a way.  Believe in you and you will achieve anything that you want.
• C- Consistency  because when you're consistent in what you do and your choices, you always come out on top.  I'm going to be consistent with my home business everyday so that I see growth this coming year.
• D - Debt Free  my absolute biggest goal for 2015.  I resolve right here and now that all my debt will be paid off in this coming year.  I WILL be debt free and have that financial freedom to do things for my boys and myself as well as give back to others.
• E- Excel  in everything I do. Whether it's something simple like learning how to cook something new or harder like training for my second Spartan race.
• F - Fair  to always be fair in every situation.  There are two sides to every story.  Never judge until you know all the facts.
• G - Giving when you give without any expectation it's the greatest gift in the world.  Paying it forward is so rewarding.  My goal for 2015 is to be more giving of myself to both my boys and the world.
• H - Happy  is your glass 1/2 full or 1/2 empty?  Mine next year is 1/2 full and I'm going to be focusing on inner happiness.  Being happy is a habit that needs to be worked on everyday.  Your mindset is everything and this simple step of how you view things will not only make you happy but it will better your relationships, profits and career.  Here's to happiness!
• I - Ice Cream  yes...I do love ice cream and I plan on eating it next year!  And I had to have something light and humorous on this list.
• J - Jealousy there is no room for this in my life at all next year.  I need to be happy with what I have not what I don't have.  Jealousy is a wasted emotion that is just plain ugly.  If I'm secure with myself and my life then there's no need for this at all!
• K - Kindness  I've never felt more at peace then when I share kindness to others.  Whether it's a stranger, family or close friends.  When you spread this to others, it will surround you with beautiful things for yourself as well.  What comes around goes around.  Spread kindness wherever you go.
• L - Live  live everyday as if it's your last.  The bottom line is we are not guaranteed or owed another day.  Yes I get bogged down with my everyday life of working and raising two boys on my own BUT I'm making a promise to myself to really live everyday to it's fullest in 2015.  Join me and I assure you that you'll have an amazing and unexpected year.
• M - Mom  now if this isn't the toughest job in the world.  Do I get frustrated, do I yell, do I shake my head and do I get completely exasperated raising a teenager and another who's on his way?  The answer to all these questions is: YES.  But I still vow everyday as I did this year and the one before as well to be the best mom that I can be to my two truly amazing gifts...my boys!
• N- Never  I will never get down on myself, I will never ever GIVE UP, I will never let my life get in the way of my dreams, I will never say I CAN'T, I will never say I WON'T, I will never be lazy and the list goes on.
• O - Orange  not my favorite color at all so I'm going to try and wear some orange next year and see how that goes...lol!
• P - Positivity when you think in good light and wipe all those negative thoughts away then positive things happen.  I'm living proof of this and I will continue to have a positive attitude next year as well.
• Q - Quinoa  I don't love it but everyone is eating it.  I will try to eat more of it next year as I know it's really good for you!
• R - Role Model I want to be a really great role model for my boys next year.  Things have been hard on all of us the last 5 years.  Next year I will show them that I'm a successful business woman who started her business from nothing, worked her ass off everyday and is finally making something of it and herself.  I WILL buy us a small house next year and get us out of the tiny quarters we live in now.
• S - Simplicity  my life has been pretty complicated the last 5 years.  A lot of drama, a lot of ups and downs and a lot of uncertainty.  Next year is all about simple, easy and only keeping the people who stuck by me in my life.  The rest is history.
• T - Temptation  it's everywhere.  I'm planning on doing my best to not always give into it.  Sometimes I'll be successful and sometimes I won't but I'm planning on staying focused and on course.  I have very important things to accomplish this coming year.
• U - Universe  what you put out is what you get back.  Law of Attraction.  Let's be thankful that we're alive and in this world.  Please treat this world we live in with respect and always give back kindly to it.  That's my plan.
• V - Vacuum  I rarely do this and I have a dog.  I think I need to start vacuuming more, it'll probably be good all around for me to make friends with the vacuum!
• W - Work  a lot and really hard.  My business isn't going to be successful with me sitting around and hoping something will happen.  Nope...I need to work my ass off everyday and then an only then will it become what I want it to be.  I'm a Diamond in the rough...soon to be just a Diamond!
• X - Xylophone  is there any other words that start with X?  Haha...I think I'll try to learn how to play one.  NOT but seriously can I use the word extra and say that I'll give that extra effort to everything I do next year.
• Y - Yes  because the word NO and I CAN'T is not in my vocabulary.
• Z - Zen  peace and happiness for another year.  What more could I ask for?

I hope you all enjoyed my list for 2015 and I would love to hear yours.  Comment below and share because writing it down is the first step in actually succeeding in following it! 

Peace out,

Jenz

Too busy to workout...who doesn't have 30 minutes?

Don't have a lot of time to exercise.  Here's a NO EXCUSES quick way to burn fat and build muscle with this equipment free and cardio plus strength circuit.  With short but intense intervals, full body strength moves and an extra dose of ab work, you'll slim down your entire body and tighten your core.  Do this 10 minute circuit 3 times in a row for the best 30 minute workout.  And don't forget the Holidays are just around the corner so let's get to it!

Jump Rope Drill - who doesn't remember how to jump rope.  This is so efficient and is a complete body workout.

Time: 1 minute and 30 Seconds
Works: Thighs, calves, shoulders, back and a little cardio

Squats - LOVE squats.  The best exercise for your butt!  If you want a nice round tush, do these everyday!  Make sure you stand with your feet hips width apart, keeping your back straight and your weight directly over your heels.  Bend your legs to about 90 degrees.

Time: 2 minutes
Works: Butt, thighs

Lunges - Another great exercise for you butt!  Make sure you start with your feet together.  Step forward with one foot about 3 feet keeping that front knee bent.  Balancing on the ball of the foot that's in the back position.  Shoulders lined up over your hips and bend both knees to lower your body with both legs around 90 degrees and hands by your sides.

Time: 1 minute
Works: Butt, thighs and hips

Vertical Leg Crunches - Our favorite and least favorite part of our bodies especially if you've had kids!  Lie on your back on a mat.  Lift your legs up (keeping them together) with the heels pointed toward the ceiling.  Raise your arms and reach for your toes, lower your body and repeat.  Keep the core tight and do as many as you can for 30 seconds.

Time: 30 Seconds
Works: Abs

Box and Reach Drill - Oh those sides and love handles...these are tough and not our friends, those obliques.  Start in the same position as the vertical leg crunches but instead of bringing your arms straight up to your toes, your going to reach one arm to opposite toe, come to center, switch and repeat for 30 seconds.

Time: 30 Seconds
Works: Obliques

Flutter Kicks - Keep working those abs over and over again!  Begin in the box and reach drill position and then lower the legs until there about a 1 foot above the mat.  Arms are at your side, palms facing down and right under your lower back, top of your butt for support.  Both legs move simultaneously up and down in opposite directions.  When one is up the other is down.  Core is engaged the whole time.

Time: 1 minute
Works: Abs, hips

Modified Lower-Back Bends - If you want a strong core than you need a strong back.  Your core is not just the front, it goes all the way around.  This is how you can strengthen your back.  Lying on your stomach with your feet hips width apart and the tops of your feet touching the mat.  Arms are bent at the elbows, hands slightly higher than your shoulders with palms on the mat.  Flex your butt and lower back and slowly raise your legs and arms about 6 inches off the mat.  Return to starting position and repeat for 30 seconds.

Time: 30 Seconds
Works: Lower Back and butt

Push-Ups - You want to get really strong in a really efficient amount of time?  You guessed it, do push-ups and lots of them.  Fantastic exercise that I absolutely love.  Get in a traditional push-up position, feet a few inches apart, arms straight and hand near your shoulders.  Shoulders are over wrists.  It's ok to modify and start on your knees until you get stronger.  Your body is a board and should form a straight line from your head to your heels.  Keep your abs tight and drop your body down bending both arms at the elbows and repeat for as many as you can do.

Time: 30 Seconds
Works: Chest, arms, back and abs

Upward Dog- This is such a great exercise of your back, it really stretches it out and feels good.  Start in your push-up position, then widen your feet about 1 1/2 feet and push your butt toward the ceiling.  Lower your body to the floor slowly by bending your arms and dragging your chest across the mat.  Then press you body upward until your arms are back in the straight position and your lower back is arched.  Reverse the move to return to butt in the air position and repeat.

Time: 30 Seconds

Works: Chest, arms, back and abs

Jumping Jacks - Another fantastic cardio and full body exercise that will raise your hear rate and get the blood pumping.  I love these and I know we all know how to do them.  Start with feet together, hands by your sides.  Separate your legs and bring your arms straight up in the air until they touch in one jumping motion and back to starting position.

Time: 2 minutes

Works: Hips, thighs, butt and cardio

We all have 30 minutes in the day...we just need to make it a priority.  Schedule it like you would schedule a doctor's appointment.  I like to work out in the morning before my body has time to realize what I'm doing it to it!

Peace out!
Jenz

What's For Dinner?

How many times have you heard that question?  Countless I'm sure, I know I have many times over.  Imagine the average mom (working and stay at home), who's tired and either just got home from work or the daily grind of the after school craziness.  Kids are doing homework or running around and you've just realized you have no idea what you're making for dinner.  You ask the kids, "What do you want for dinner?"  The kids look at you with that look that only kids can have, shrug and go back to what they were doing.  You think to yourself, that's so not helping me.

Does this sound like you?  It was me for a long time until I made a plan that works!  What is that plan, I'll tell you don't worry.  A lot of people waste a lot of money at the grocery story.  Why?  Because it's hard to juggle being Susie homemaker if you're working or at home and have kids, sports, doctor appointments and whatever else there is filling up the day.  And top that off with the fact that everyone else is eating something different.  You're on a diet, you're younger one doesn't like asparagus, the older one doesn't like meat and so on.  So you end up racing to the store for last minute meals or worse take out.

When you were food shopping you had really great intentions of making meals and using all the food you purchased only to end up throwing 1/2 of it away because it's gone bad.  So how do we remedy that and what's the plan that I spoke of earlier.  It's being consistent, realistic and making sure you really plan your dinners for each night.  Meal planning, although at times can seem consuming at first, in the end will save you dollars and cents instead of throwing that money in the garbage.  Detailed grocery lists where you go in specifically just for those items and some essentials that you need weekly.  Planning ahead and even making 3 days worth of meals on Sundays and the other 3 on Wednesdays.

It does take some due diligence on your part but it's worth it in the end.  Not only will you save money but you'll also be eating better and most likely will lose some weight.  I started doing this awhile back and it's the best thing I've ever done.  I sit down with my pen and paper (old style) and write down exactly what I need for each night and each meal.  The extra time I take to do this saves me countless trips to the store, money, forgetting about or letting old food go bad and most important it saves me all that stress!

If you want to develop a real plan for your money, start with a food budget!  And include everything, not just the grocery store.  Make sure you add in take-out, Starbucks (that adds up), lunch out, gas station snacks, the sandwich shop and so on.  All those trips you make during the week because you didn't plan ahead will add up quickly.  Let's budget that food, plan ahead and save some money in the process so we can live the lives we were meant to live...debt FREE!

Peace out,

Jenz

Tis the Season to be Jolly...how to keep our selves in check and not gain weight!

It's November 1st, Halloween has come and gone and I'd say the Holiday season has just about begun.  Thanksgiving is 3+ weeks away and the parties, excessive eating and drinking will soon be upon us.  Have you ever struggled in the past with putting on weight during the Holidays?  If you have, you're not alone.  The average person gains around 2 to 5 pounds between Thanksgiving and Christmas.

It's that time of year when extra calories lurk around every corner - frosted cookies at the office, eggnog at your neighbor's party, chocolate gelt at Hanukkah or candy canes in your stocking.  All these extras add up, and if your like most Americans, you'll put weight on during this time.  So what's the harm in a little Holiday weight gain, especially if it's just 2 to 5 pounds?  According to the researchers at the National Institute of Health, most Americans never lose the weight they gain during the winter holidays.  The pounds add up year after year, making holiday weight gain an important factor in adult obesity.

There's no doubt it's a time to celebrate, enjoy family, good food, drink and be merry but it MUST be done in moderation.  Portion control is key!  It's ok to treat yourself,  just do your best to not go overboard and take on the attitude of "oh I eat terrible so therefore I'm going to continue to eat terrible for weeks", hence 5 pounds just like that!  It goes on that quickly and it takes twice the amount of time if not more to take it off.  And the older we get the harder it becomes to take that weight off.

Every year after New Years we make our resolutions and the most popular one is to lose weight.  Not everyone actually sees this through but a good amount of us do.  We spend the whole year working on ourselves, maybe losing some weight, gaining some muscle and most importantly getting our nutrition down and then the holidays come around and we fall off the wagon BIG time.  Only to come back on January 1st and make that same resolution, sound familiar??  Let's stop that vicious cycle!

Here's some great tips to help you during the Holiday season:

1. Never Arrive Hungry - Planning ahead can help you maintain discipline in the face of temptation.  Try not to go to a party when your starving.  Have a nutritious snack beforehand.  Also drink some water to fill you up before filling up your plate.
2. Divert Your Attention - There's more to a party than just the food.  Enjoy your friends, the music and socializing.  Take your mind off the food and focus on conversation and having a good time with family and friends.
3. Pace Yourself - Try not to eat everything in the first 1/2 hour of the party.  Eating quickly makes you chew faster.  Chewing more slowly will fill you up with less food.  Pace yourself and put your fork down between bites, that puts you in control.
4. Count Your Appetizers - When you're eating appetizers it's easy to loose count of how many you've eaten.  Hold onto your toothpicks and count them up...stick to the number you set for yourself before the party.
5. Outsmart The Buffet - When dinner is served buffet style, choose the smallest plate available and don't stack your food.  Make it one story high.  Go for the simplest foods on the buffet table.  Fresh fruits, vegetables and shrimp cocktail are all good choices.  Be careful of sauces and dips.
6. Limit Your Alcohol - Do your best to avoid drinking a lot at these parties.  Not only is it calories and sugars but it's also a loss of control.  The more you drink the more you'll eat because you're just not as aware.  If you feel out of place without a drink in your hand, carry one with water or club soda.
7. Be Choosy About Sweets - I'm so selective when it comes to dessert.  If I'm going to indulge it has to be worth it.  My personal rule is if it's going to have calories it has to be chocolate!  Try not to take one bite of several desserts, most people can't just eat one bite of anything.  I know I can't.  If this is you, you're better off taking a small portion of one dessert.
8. Bring Your Own Treats -  I do this a lot!  Bringing your own dessert that you really enjoy will make the more fattening sweets less tempting.  And if you love fruit then bring fruit.  It doesn't have to be chocolate per se.
9. Limit Tastes While Cooking - If you're one that does a lot of cooking over the holidays, limit all the tasting.  That will add up before you know it.  Instead of tasting mindlessly every few minutes, try to take two small bites pre and post seasoning.
10. Walk it off - Take a walk afterwards with the family, a friend or significant other.  Just get moving, whether it's walking, going to the gym or working out at home.  Don't let your exercise routine fall apart during the Holiday season, keep that going.  There's something about physical activity that keeps us in control of our eating.

Most importantly enjoy the Season, be safe and remind yourself portion control is the key to success!  Do something positive and proactive so you don't have to get mad about it!!

Peace out.

Jenz