All posts in “weightloss”

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Meatless Meals!

Greetings squad!! Today’s post is all about getting at least one meatless meal in a week. And when I say a “meal” I mean dinner. Of course you can even dedicate a whole day to being meatless. The idea behind going meatless is to give your digestive system a little break, add more variety and nutrients to your diet and it’s a fantastic way to introduce new veggies into your meal planning! 

Most of you have probably heard of “meatless Mondays”. I am trying to incorporate that into my family meal planning, and this is what I came up with yesterday!  Read More

Braggs Apple Cider Vinegar

Friday Favorites- Apple Cider Vinegar

Greetings Squad!!

Today’s Friday Favorite is Apple Cider Vinegar. I am sick right now. Boo-hoo!! And I have been quite a bit this winter which is not like me. It’s been about 5 years since I have had a winter like this. I try and eat a well-rounded, nutrient rich diet and I try and get plenty of sleep. Of course exercise is my life so I’m good there. I also live a pretty low stress lifestyle which is fabulous. So when looking at all the “reasons” why I might be getting sick this winter I can’t quite pin-point one. I have decided to add BACK to my life some different supplements and rituals in hopes of getting fully healthy and ridding my body of illness.

One of the supplements I’m adding back is Apple Cider Vinegar! I used to take a shot of this daily–sometimes even three times daily– and then I stopped, like humans do, I fell out of the habit. I’ve decided to get back on it! There are so many wonderful benefits to taking apple cider vinegar daily. The main reasons I want to get back on it is for overall wellness, energy and digestion.

When it comes to illness apple cider vinegar is fabulous because it’s high in potassium which thins mucus and its high acidity helps prevent germ growth. I wish I would have started taking this the minute I got my FIRST cold of the season! Live and learn.

Apple cider vinegar is great for your digestive system. The pectin helps soothe your intestinal tract, it also has antibiotic properties that can kill off any bad bacteria if that’s your problem. It has been known to lower bad cholesterol–wonderful alternative to medication. It even suppresses your appetite, increases your metabolism, decrease water retention and interferes with the body’s absorption of starch which means fewer calories in the blood stream. That right there is reason enough to add apple cider vinegar to your regimen.

Because I workout so hard and I start my day so early I tend to hit a GIGANTIC wall in the middle of the afternoon. All the lactic acid in my body causes extreme fatigue and I used to think napping was the key but now I’m thinking otherwise. Apple cider vinegar has been known to help relieve that tired feeling.  It’s high in potassium, amino acids and enzymes which can aid in flushing lactic acid from your body and making you feel more energized! Another HUGE reason for me to add this back to my life.

There are so many other benefits to taking apple cider vinegar. Of course I’m not a doctor and not suggesting everyone start taking it. I just wanted to share a little insight into what I’m doing and I’ll let you all know how it goes! Let me know if you supplement with apple cider vinegar and all the benefits you enjoy! Happy weekend squad! xoxo 

 

 

cucumber-radish

Friday Favorites!

Greetings Squad! I have been home from the sun and warmth of Mexico for a week now and I am missing it so much! This winter feels remarkably colder than I remember experiencing during most winters. We could all use a little sunshine I suspect so today I’d like to share one of my favorite takeaways from Mexico, Tajin! Read More

Protein Pancakes

Greetings and Happy New Year squad!!

I hope you are all feeling motivated and excited to attack 2016! I know I am! Today we’re talking Protein Pancakes which is part of my New Year’s Meal Plan. These pancakes are fabulous. Packed with protein, fiber and clean, simple ingredients.

  • 1/2 to 1 full cup of oatmeal, 1-2 eggs, 1/2 cup cottage cheese, sprinkle of cinnamon and a dash of vanilla extract if you’d like. Mix well. If you need more moisture add a little water or nut milk of choice.
  • Cook in skillet like a pancake. Be sure to really spray your pan well. These are a bit stickier than regular pancakes.
  • Top with a nut butter of choice or coconut oil. Yummy!

A couple tips, you might have to play around with the measurements of your ingredients. Today I made 6 good sized pancakes that I packed in foil and placed in the fridge. That way they are ready to go for a couple of days. To make 6 pancakes I did a full cup of oatmeal and 2 eggs. I’m not afraid of egg yolks so I use the whole thing! You can of course do 2 egg whites if you’re not into yolk. I topped my pancake with Trader Joe’s Crunchy salted peanut butter with flax and chia seeds. I love this stuff! It just melts beautifully on a warm pancake.

Download my meal plan today and you will find a selection of healthy recipes. My plan is to help you make excellent food choices everyday. It’s not a starve yourself program and it’s not about what you CAN’T eat! It’s about eating consciously, starting each day with a plan and feeling healthy and strong in 2016! Pick it up today!!

 

protein-pancakes

Day 5 Holiday Survival Guide

Hello my lovely squad! Today is all about the hips! Some people might believe they only need to work their hips if they’re concerned about the shape of their hips or if they want to lose weight from their lower half. Well the truth is, the stronger your hips are the stronger your core can become, the stronger your legs can become, the less likely you are to get injured and if you have a strong hip region your athletic performance can improve as well.

The workout below is somewhat involved. It shouldn’t take you too long but there will be a lot of explanation below. And get ready to feel a big old burn in your hips. Yikes!! Let’s get after strengthening the hip region today!

  • Side plank push-ups: Get on your side on your elbow. Legs straight out from your hips. Lift and lower your body up and down off the floor. You can always modify by placing the bottom knee on the floor or the top hand for extra support. Do 15 reps each side.
  • Side leg lift series: Lay on your side with your back straight and your legs directly out in front of you. Really crease at your hips the best you can so a 90 degree angle if possible. Pulse your leg straight up for 16 reps. Circle your leg one direction 10 times, then reverse directions for another 10 reps. Tap toe in front of bottom leg and heel behind bottom leg really rotating from the hips. Do 8 reps each way of toe taps. Then just do toe tap in front 16 reps. Pull your knee to your chest 8 reps big and controlled, then speed it up for a smaller bend and extend for 8 reps. Pulse your leg straight again for 4 reps, then tiny bend extend 4 reps–repeat the pulse and bend extend 3 more times. WOW that’s a lot!
  • Body up leg lifts: Staying on that same side lift your body up and forward, brace yourself with the top arm so you don’t rock back and lose the straight line in your back. Lift and lower both legs 8 times, then pulse them smaller and faster 8 times. Bend extend both knees small and fast 8 reps–repeat the straight leg pulse again 8 more times.
  • Inner thigh straight leg lift: Laying on same side with bottom leg out straight, cross top leg over and place on floor. Lift and lower bottom leg 24 times. Circle bottom leg 16 times one direction then 16 times the opposite direction.
  • Side plank top leg lift: Get on the other side in a modified side plank. So on elbow, bottom knee down. Lift and lower top leg 16 times. Keep top leg up and pulse from the bottom hip up away from the floor 16 times.

That’s the workout!! You just do all that business one round through per side. Super great and effective workout you can do just about any day of the week. You can also add this to your core routine.

Great work my squad! Let me know how it goes and don’t forget to post a picture or video and #jennysbodsquad. See you tomorrow!!

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