Enjoy the Process...

The journey towards health is not a one day event. It's not microwaveable, there are no quick fixes, there are no pills that will magically change you. Health is truly a journey and a day by day process. If you last, you will reach and even surpass your goals!! BUT you have to learn to enjoy the process.

Most of us have grown up in this microwave society where almost everything can be accessible in an instant. Unfortunately, health and all the benefits that come with it can't be thrown into the microwave category. You have to think of your health from an oven standpoint. Get baking LOL

Step 1- Find a RECIPE
Success in any area requires a plan. Make your plan for your health...or your recipe for your health. Commit to a workout and eating plan that will fit in your schedule, something you can actually do!!!! Remember, the idea is to create a plan that you can actually achieve, not something that you know is too much for you!!

Step 2- Follow the recipe!!!!!
Once you have a plan STICK TO IT!!!!! A good plan will include strength training, cardio and nutrition. These three things go hand in hand and will allow you to become strong and healthy from the inside out.

Step 3- Stop and smell :)
Whenever I'm baking something, I always love how you can smell a wonderful aroma about 10 minutes into the bake. It's that moment that gets you excited and is enough to keep you waiting patiently for what's to come. When you are in the middle of your journey, each day can be that reminder of what's coming!! Stop and take a moment to celebrate the little victories on the way. Maybe you really loved your lunch from your eating plan that day or you were able to add more weight to your leg press!!! Maybe you were able to fit into a pair of jeans that you weren't able to button up before or your friend noticed a glow about you. Find those moments to stop and celebrate your victories each day. Write them down and read over them when you need a pick me up...then keep going towards your goals.

Step 4- Mix up the ingredients once in a while :)
Once your workouts become easier for you do to, add in a new routine! Research a new exercise or go to a new cardio class! You can also get creative with your eating! There are SO MANY great resources online where you can find new healthy recipes to add to your mix.

Step 5- DON'T GET BURNED
I guess I could say don't get burned OUT. Remember, you should be enjoying the process. Now, I'm not saying that everyday will be roses LOL You will be sore (that's a good thing), you will be challenged (another good thing) and you will face moments of inconvenience. All the previous are things that we deal with when we are making changes in our bodies, and YES you must learn to deal with those :) Remember, anything that's worth it takes some WORK. When I talk about burn out, I am not talking about the things I just mentioned. I am talking about not knowing when to take a rest. Learn to listen to your body and if you need a rest day, TAKE ONE. Over training is serious and can lead to injury, frustration and bitterness towards your process. So take your breaks when needed.

Step 6- SHARE!
As you reach your goals, share your success with friends and family!! Let your story become motivation for others who are on their own journey. Every one's journey is different but success is always a motivator :)

I hope this inspires you to continue on towards your goals!! Remember, day by day, moment by moment, you will get there! Love your process...

In Health,

Jada

Goals...

If I asked you what your goals are what would you say? I've heard many answers from being "skinny" to "eating 1 donut a day instead of 3." We are have different things we are striving for but in all of that, it's important to keep the main thing, the main thing!!!

Let me tell you what I am talking about. So many of us get caught up in the "vanity" goals of our fitness journey. We are motivated by the weight loss, fitting into those jeans and the way we look in the mirror. But, when that number is achieved or those jeans finally fit, we struggle to find a new source of motivation. In order to stay motivated, we have to keep the main thing the main thing!!!

What's the "main thing?" Well, it should be your health!!!!! Being the healthiest you possible should be the ultimate goal and the thing that fuels our passion. We must realize that all those vanity goals and appearance related things that concern us will happen naturally IF we keep health as our focus. I'm not saying that you throw your vanity goals completely to the wayside...these types of short term goals can be confidence boosters, motivators and things used to get us back on track. But, they can't be THE ONLY thing we are striving for.

Take a look at your goals right now :) Are they health based or appearance based? If you find that they are more appearance based, I challenge you to rewrite them! Focus on things like eating non-processed foods for every meal, getting your workouts in daily and making sure we get enough water. The amazing thing is that as you begin to achieve health goals, you will experience all the appearance changes that you may have wanted in the first place!!!!! Your energy increases, you fit into those jeans, you begin to lose the weight. The difference is that doing it this way teaches you how to be successful for life :)

Keep striving for you goals!!!!

In Health,

Jada

You have to try these pancakes!!!!

This morning, my husband and I decided to try out this recipe from Muscle and Fitness Hers. It's a recipe for Pumpkin Pancakes and it was soooo good!! Click the link below for the recipe!!

http://www.muscleandfitnesshers.com/pumpkin_protein_pancakes/recipes/119

The ONLY thing I changed was how I added the oatmeal in the recipe. It says to just mix in the oats as they are, but I put the oats in a blender first and made them into more of an oat flour :)It gave a really nice texture to the pancakes!!

I didn't want to eat the pancakes with a low cal syrup because I don't like how most low cal or no sugar syrups taste so I made a banana topping to put on the pancakes that was just delicious!! It was really simple...I sliced up a large banana and put it in a pot with about 1/4 cup Orange Juice and 1 Tbsp of Agave. I let that come to a boil and then simmered it on low heat for about 8 minutes.

I should have taken a picture but I was honestly so hungry and the pancakes smelled so good that I just ate them up! Anyway, I you make them for yourself, take a picture and send it to me!!!!!

In Health,

Jada

Ready for a TREADMILL CHALLENGE????

My workout this morning was AMAZING!!! I love a challenge, so I went into the gym this morning with a plan to kick my own butt. Try this workout to switch up your cardio and light lifting routine...you will LOVE it.

TREADMILL INTERVAL- you need a set of dumbbells (I usually use 10-12 lbs)

2 min. Slow run (My slow run started at 6.5 on the treadmill)
1 min. fast run (My fast run was 9.5 on the treadmill today)

Jump off treadmill and grab weights!!

Squat, curl, press- 25 reps

Jump back on treadmill!!

1 min medium run (I did 7.5)
1 min almost fast run (I did 8.5)

Grab your weights...Reverse alternating lunges w/bicep curl- 30 total reps

Back on the tread :)

1 min (7.5)
1 min (8.5)

Grab weights...Plank w/side rotation- 20 total reps

Back on treadmill...

1 min (7.5)
1 min (8.5)

Jump off treadmill and start BURPEES!!! 15 reps

End on treadmill...1 min as fast as you can (9.5 for me today)

REST 1-2 min and repeat the whole thing. It should take about 40 mimutes to go through the whole thing twice.

TRY THIS AND TELL ME HOW IT GOES!!!!!!

In Health,

Jada

My Favorite Meals (part 2)

YESSSSSSS! I had this one for dinner tonight...it was GOOD!!

Chicken and Zucchini Salad (makes 2)

You need...

2 broiled or grilled chicken breasts
2 small zucchini (about 8-9 oz. total), thinly sliced long ways
1/2 red bell pepper, thinly sliced
1/4 red onion, thinly sliced
about 4 cups of mixed baby greens OR really good with Arugula
Salt free seasoning like Mrs. Dash
Garlic powder
Balsamic vinegar

For dressing: 2 Tbsp olive oil, 4 Tbsp balsamic vinegar, 1/2 tsp brown mustard, sprinkle of salt-free seasoning

What you do...

Cook your chicken and put it aside :) Cook your zucchini, red peppers and onions in a pan over med heat with PAM or another non-stick cooking spray. If you must, you can use a teeny bit of olive oil to coat the pan. Wipe off any oil :) Cook for about 1-2 min and then add salt free seasoning to taste, garlic powder to taste and 3 Tbsp of Balsamic vinegar to the pan. Continue cooking veggies for about 2-3 more min or until zucchini is tender. Remove from heat and let cool for a little bit.

In the meantime, make the dressing!!! Mix all ingredients together in a small bowl or cup or something and stir with a whisk or a fork. Set aside.

Get out your plates for the salad and put the greens or arugula on the plates. After the veggie mixture has cooled down a little, add it on top of the greens. Then put the chicken breast on top (you can slice the chicken breast if you want before you add it to the salad). Put half of the dressing on each salad.

ENJOY!!!!!!

In Health,

Jada

Moment of WEAKNESS....

YES!!! I have them too! We all have those moments when we give in to whatever the "it" may be...cupcakes, cookies, missing a cardio session, shrimp scampi, the list is endless.

Instead of beating yourself up or stressing out over your weak moment, embrace it. Be honest with yourself about what happened and then move on. If you obsess about it or let it get to you, then you are just giving more power to the weakness!!! Deal with it and then move on to the next moment and make it a good one.

Try following these steps to get through and get over your next weak moment...

1. Embrace it- Take responsibility for your weakness! Identify why you did what you did and what made it so hard to resist.

2. Make a plan- Create a plan of attack for the next time this same weakness presents itself. Decide what you will do so you don't have any out's next time.

3. Move on to a moment of strength- Focus on something you did well that day or focus on a previous success. Think about the feeling of accomplishment (feels sooo good)!!! Think about your goals and how you are one step closer to attaining them! Think about that bikini or little black dress that you can almost fit into!!! GET EXCITED and keep pushing on :)

I actually just had a weak moment (I ate a pumpkin spice cupcake) and I have to follow my own advice. I am currently on step 2...

WE CAN DO THIS!!!!!! Keep striving for your goals...

Jada