TIPS TO GET BACK ON TRACK

I don’t know about you but for a lot of people the excitement of 2020 is fading and so is the motivation for our New Year’s resolutions. Believe me, I’m feeling it too 😅 We all have those moments where we lose our motivation and struggle to get it back (if we even do!).

We’re only human and life is HARD so we fall off the wagon. But luckily we can get back on! Here are a few ways you can restart your motivation and get excited about your goals again 👇

Focus on the positive ✅

Remind yourself why you started and what you are hoping to achieve at the end. If your goal is to workout 3 times per week what will you gain by doing so? 

Let go of the negative thoughts around the process and focus on the positive. Write what you will have at the end on sticky notes and put them on your mirrors, on your steering wheel and the background on your phone so you are always reminded of what you’re working towards.

Don’t do it alone ✅

It’s a lot harder to find motivation on your own but if you have a core group of supporters it will be much easier to get back on track. Make sure you have a workout buddy or someone you check in with to hold each other accountable. You can’t let the other person down by falling into a rut so some peer pressure will help you to stick to your original plan.

Get off of social media ✅

Social media is great until it’s not. Everyone only posts their highlight reel and it gives a false idea of who we all are. If you feel bad about yourself after scrolling on Instagram it might be time for a break. Focus on yourself and your progress and stay off of any platform that you can play the comparison game on.

Reward yourself ✅

Changing habits isn’t easy and it can be hard to get up once you’ve fallen. Reward yourself with small things as you go throughout the journey. Try to reward yourself with fun experiences, date nights, or new clothes. 

You can even do a reverse award by giving someone $100 and letting them know that you can only get it back when you finish your workout. That way you have the motivation and get rewarded with your $100 back.

Everyone is different and finds motivation in different ways. Find out what works for you and use it to your advantage!

One way you can get motivated is with by surrounding yourself with other people working on goals! If you're having a hard time pressing play on your workout join us in the morning. The workout link is at the top of www.jessicabrownfitness.com

Don't worry your line is mute and everybody is doing a different workout program. Just show and be ready to sweat baby sweat! People jump on and off around 4:30-8am!  I found this even for me is the extra accountability I NEED and it might be yours too. 

You know what else helps with motivation? Seeing inspirational transformation photos! 

“I have abs! I never knew they were there, but after 60 days of Barre Blend, they made themselves known. I loved that the workouts are 30 to 40 minutes–so there is no excuse for not finding the time in your day to dedicate to yourself and make these crucial improvements.” –Marina B. Results achieved in 8 weeks

 —Marina B.

Josh Lost 6 pounds and 9.25 inches! 

Can you say-HELLO ABBBBSSSS!!!! And this was just 20 minutes a day!!!!

Well now I'm pumped! brb, gotta go workout! ;) PS-If you need the extra support & accountability! I’m here for ya! Just shoot me an email jessicabrownfitness@gmail.com

3 ways to make abs in the kitchen

You can work out your abs every time you go to the gym and NEVER see them or maybe if you’re lucky, catch a glimpse of them in the morning when the lightings just right and you haven’t eaten breakfast yet.

There’s truth behind the saying abs are made in the kitchen. You can’t do the 10,000 calorie challenge every day and crunches every day and think that the crunches will outweigh the pizza 🍕 and milkshakes. We just don’t live in that perfect world. So here are 3 things you can do TODAY to start chiseling away at those abs without doing a single plank.

1. Eat more protein- Try to have at least .5 grams of protein for every pound you weigh. So if you weigh 150 pounds strive for 75 grams of protein each day. Protein helps your muscles build and repair and the more muscles you have the more calories you burn making weight loss that much easier. You can find protein in meat, poultry, eggs, dairy products, quinoa, nuts, beans, etc.

2.Drink water-- Always have water on hand 💧 If you see water, drink it. If you think about water, go get some. Drink water before every meal or whenever you're bored and start thinking about having a snack. Buy a water bottle here! https://www.teambeachbody.com/shop/us/d/2BWaterbottle?locale=en_US&referringRepId=413352
Water may help increase your metabolism and aid in weight loss. It also will give you more energy and make your skin look healthier.

3. Have more fiber-- Fiber can help prevent weight gain and help you stay feeling fuller longer so you don’t get tempted to reach for empty carbs soon after you finish eating. You can find fibre in fruits, vegetables, nuts, and whole grains.

Bonus-- Cut back on processed foods and refined sugars 🍩 Most of the time these foods are satisfying only for the taste buds and are not doing anything good for your body. They generally have no nutritional value which means they also don’t have fibre or protein in them. Refined sugars can also cause rises and crashes in your blood sugar levels which will cause you to want to reach for more junk food every time you feel the crash.
Reach for whole foods like vegetables, fruits, and nuts instead to help keep your blood sugar at normal levels and get a great amount of the vitamins that your body needs.

Start by making one change at a time and once these become habits there’s a good chance you’ll see your abs more often than just when you wake up 👍

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Nutrition and exercise go hand in hand so to make abs in the kitchen you’re still going to need to work out. You can get a free week of workouts here! http:// https://www.teambeachbody.com/shop/us/d/beachbody-on-demand-BODStandalone?locale=en_US&referringRepId=413352 

Transform your Life

OK-So it’s no secret I’m an at home workout junkie. But what you might not know is I’m a 30 minute girl. I like to…. get in, get out, get done and be done! I believe in moving your body the old fashion way with a good ole sweat sesh and I know it doesn’t take hours at the gym to get the results you desire UNLESS you want to spend your time there.

Being a mom of 3 I know I need something accesable, something that takes the guess workout, something that is quick and efficient that allows me to drive right down to my living room (BEEP BEEP) and press play on workout while my kids are sleeping or playing.

Any guesses on what’s better than a 30 minute workout?

A 20 minute workout!

Que the music...I am beyond estatic to introudce you to our newest workout program TRANSFORM 20!

A little bit about the program:

-20 minutes long

-6 days a week

-6 week program

-You need a stepper, your body, access to the workouts, me as your free coach

These are all results from Transform 20! 6 weeks baby!

Important DATES and what you NEED to know!

• You can purchase early VIP access starting on Decemeber 4th!

• You will gain access to ALL of the workouts starting on Janurary 14th

• January 14th is when my Challenge group will open to help keep you accountable, supported and on track. I run my groups on an app called the My Challenge Tracker. It’s a private virtual group you can access from any phone, computer, wifi device.

• A nutrition guide, workout calender, easy to follow steps, my help every step of the way will be provided.

YOU READY TO TRANSFORM YOUr LIFE?

“To believe in yourself, you must accept yourself. To accept yourself, you must trust in your power to believe. ”

How I keep healthy stupid simple

With 3 kids, 4 if you count my husband, I could spend all day in the kitchen every single day. But I choose not too, I’m not alone right! Living in my kitchen is not my jam and I will do anything in my power to make it easier for me being a wife, mom and business owner.  

I’m not fancy. I don’t over complicate. But, I still like to keep it healthy not only for me but for my family. This is how it goes down:

Sunday we usually ALL head to the grocery store for a big day out (I know we’re so exciting). I love shopping at Aldis because they have 2 name brands of food that I love, Fit & Active and Simply Nature. Plus you can’t beat their prices - Healthy made affordable!

I’ll be prepared and make a list up the night before. HAHA just kidding! I usually write the list in the van while my husbands drives yelling at me telling me I should be more prepared. lol I do remind him that I have a list in my head and just need to write it down (I do usually have an idea of what I want to cook) 

Have you ever heard the saying, “Just have the healthier foods on hand?” Well, that’s the rule I live by.

We always buy extra because we have kids and I swear my boys are going to be 7 feet tall and weigh 200lbs. They eat non-stop!  Ok getting back on track…. as soon as we come home we unpack our groceries,  I leave my fruits, veggies & eggs out so I can prep them for the week.

This might seem so small but it saves so much time all through the week. Plus if it’s already prepped and washed you are more likely to eat it instead of grabbing for the chips because you are making healthy convenient and ready to go.

Extra things I buy at Aldis that make it easier on me:

• Fit & Active Turkey Meatballs (pre-made baby)
• Fit & Active Marinina sauce
• Whole Wheat Pasta (I will cook on Sunday to have on hand)
• Eggs (tons of eggs)
• Cans of fruit (in no syrup or lite-Yes fresh is better but being a mom of 3 I would be at the grocery store 5x in one week, this is for backup. I’m not trying to be a superhero here.)
• Frozen vegetables (we will pick up a full box and throw it in our buggy, we always have vegetables on hand)
• Fit & Active cheese sticks
• Guacamole
• Greek Yogurt
• Peanut Butter
• Meats I buy-turkey burger, chicken, lean beef, low sodium turkey lunch meat, turkey bacon
• Whole wheat bread & Fit & Active wraps
• Whole wheat waffles
• My fresh fruit of choice is strawberries, apples, blueberries, grapes, oranges.
• My fresh veggies of choice is celery, carrots, green peppers, jimica. 

Recipes I made this week:  

• Turkey Sloppy Joes over Spaghetti Squash
• Green Pepper Pizzas
• Pumpkin Parfait
• Quinoa Muffins
• Turkey BLT Wrap

I make these recipes in bulk so I can just grab and go for the full week.

If your lost and need help,  Let's Break Down The First 7 Days Of Your Health and Fitness Challenge, So You Are Prepared!