DO YOU WANT TO GET FIT AND LOSE WEIGHT, EVEN WITH THE HOLIDAY SEASON FAST APPROACHING?

FIERCE AND FIT THROUGH THROUGH THE HOLIDAYS

Fall is almost here!!   Along with the beautiful color changing leaves and cooler weather, comes family time and all the greatest food holidays! Thanksgiving, Christmas…Yummmm!! I feel like I gained about 10 lbs just thinking about it! Lol. That also means our efforts of losing weight and keeping it off will be tested! Are you just going stand by and let what may SEEM inevitable happen, or are you going to do something about it now? No more procrastinating, NO MORE EXCUSES!  I mean most of our New Year’s Resolutions are to lose weight, get toned up, or get healthy. You could have that before the year even ends!!

SO STARTING SEPTEMBER 24^TH, I AM CHALLENGING YOU TO GET FIT, EVEN THROUGH THE HOLIDAY SEASON!

First-- You need to DECIDE that you really want this. We all want to like what we see when we look in the mirror. Or like what we see when we step on the scale. Or we just want to be healthier. No matter what your reasons are, you have to be serious about this lifestyle change. That’s what will keep you on the right track. Find your why and keep it close to you.

Second-- You have to COMMIT to this change. Don’t let the holiday season hold you back from reaching your goals. With proper meal planning and portion control, you can make it through the holidays and still look great after it’s all over! I am opening up a Facebook secret group where you can go daily to post accountability, get support and motivation,  ask questions, get recipes and tips, and also get some weekly mini challenges to help you reach your goals even FASTER! 

Finally just think, if you give it the entire 90 days, can you imagine the transformation you could have in 90 DAYS!!! HELLOOOOO!!! SUCCESS!! They say that it take four weeks for you to see your body changing, eight weeks for friends and family, and 12 weeks for the rest of the world to see it! Let’s show everyone we can do this! Are YOU up for the challenge?

There are some rules:

--This is a 90 DAY CHALLENGE

--YOU CAN USE ANY BEACHBODY PROGRAM(S)

--Follow your program beginning to end. If the program you are on is only 4 weeks, make sure you have a plan for after you finish it. Start another round of it or have another BB program ready to start up. Make it add up to 90 days. If you have a recovery week, take it.

--Eat as clean as possible or follow meal planner for your program. Nutrition is a major component of weight loss. If you aren’t eating right, you won’t see the results you want. So it’s very important to eat clean. If you don’t like a certain meal, you can switch it for something else. If you are super busy, pick a day (like Sunday) and prepare your meals for the week.  

--Also use a food logging app such as livestrong.com/myplate to track your meals. Its been proven that those who track their meals daily tend to lose more weight and keep it off! 

--You must have a Facebook account to check in and post your accountability to the group. You can use your phone to check in if you are out and about and don’t have access to a computer.

--I will be posting weekly challenges that will help speed up your weight loss and fitness goals. Some will be nutrition-based, others will be physical challenges all are optional

--I must be your assigned Team Beachbody coach. You may do this by signing up under my website: beachbodycoach.com/fiercelyme and clicking ‘join’ for a free membership. If you currently have a Team Beachbody account, you may also do this by emailing coachrelations@teambeachbody.com and asking them to set me as your coach---- FiercelyMe, coach ID 174349.

If you are up for the challenge, RSVP your spot by emailing me at fiercely_me@beachbodycoach.com.

LETS GET IT!!!!

 -J'Wana

How to stay consistent with your healthy eating habits throughout the week!

Ok, so as you know, I am tend to be pretty busy. Between my job as a Massage Therapist and being a single parent, I need things to be as quick and easy as possible. And with my troubles with eating healthy, lets just say "The easier, the better!" I know many people are much more busy than I am, some work wayy more hours, or have more children, just different circumstances in general. I know this can help anyone!

So I've found the key is to pick a day to prepare your meals for the next few day to a week. I like to pick Sundays. I can actually take an extra day since Tuesdays are usually half days for me. Whichever day I pick, I like to make some quick easy yet healthy things for lunch. If I don't do this, chances are I will end up heading to the local Mexican restaurant, and pigging out on chips and salsa and queso, quesadillas, enchiladas, and rice. NOT GOOD! So for me to just go ahead and pack up my lunches and take them to work on Monday, I am saving money and preventing myself from splurging on these evil evil things! I mean sure they taste DELICIOSO, but I can make healthy alternatives at home and them taste equally great! And you can also put your breakfast, lunch and snacks into zip-lock baggies and/or tupperware and label them like this:

This way, you can remind yourself when to eat if you have a hard time like I do remembering how often I should be eating and you won't be tempted by all the fast food options that tend to surround us.

I like to just take some different ingredients to my job, put them all in the fridge and that way, come break time, I have options! So at this moment at work, I have some grilled chicken, quinoa, whole wheat tortillas, low fat mozzarella string cheese, granola, some fruit, beef jerky and some carrots. I plan on taking some hummus for my chicken wrap that I already see me having on Tuesday. I do need to go to the grocery store and get some fruit and veggies for snacks and salads anyway.

 Most of my day is spent at work, I work 8am-12pm & 2pm-6pm. By the time I pick up my daughter and get home, the only thing I have to worry about is dinner, and the one thing I know is great to have is a crockpot. You can throw in the ingredients in the morning, and by the time you get home, the house smells lovely and you already have dinner made. Easy Peasy Lemon Squeezy! And if you make a large amount, LEFT OVERS!!!! Which means something I can pack up and take to work.

So my coach posted this crockpot recipe that sounds oh so yummy that I plan on trying :

What you need: 16 oz chicken breast (free range organic preferably) 14 oz fire roasted tomatoes, bamboo, 16 oz chicken broth, 1 tbsp ginger, 14 oz coconut milk.

For an added kick, I add some red pepper flakes and cilantro. You can sub out cilantro from some Thai basil, that works really well too. You can skip these ingredients if you want too; whatever floats your boat.

Anyway, chop up your chicken breasts into bite sized pieces. Throw everything into the crockpot.  It’s going to look kind of like that ectoplasmic ooze that the ghosts left behind in Ghostbusters. It looks better once the chicken cooks through, I promise and it tastes amazing.

Cook on high for 4 hours or low for 8 hours, whatever works better for you. When it’s getting close to being done cooking, that’s when I add salt and a little extra fresh cilantro for a strong cilantro flavor. Or basil, some people like basil with curry better than cilantro and that makes it taste more like Thai. You can also splash in a little lime juice to bring out the cilantro or basil flavor and give an extra kick to the soup.

Thanks Rachel! 

Just know where there is a will, there is a way! You dont have to ditch your healthy eating habits, just because you are busy. Pre-plan and prep your meals for the week. And if you need some variety in your life, the Team Beachbody has a Meal Planner with its club membership. It can plan out your whole week for you (with or without Shakeology) and will even give you a grocery list to take with you when shopping so that you have what you need! Pretty awesome, huh?  

So how do you keep your healthy meals on track on your busiest days?

Single Mom AND Working Full Time? How Do You Make The Time To Work Out?

First things first.
I am a single mom
I can be unorganized.
I  tend to forget things... a lot.
I can be the queen of excuses and of procrastination.
I am NOT a morning person.

When I first started my lifestyle change (and I've started and restarted and restarted), I always came up with any and every reason why I couldn't or shouldn't work out.
 I need to go to bed early tonight. I'll just do it in the morning.
 *stays up late any way and when alarm buzzes at 4:45 am*
 I am too tired. I'll just hit snooze this one time then get up.
*snooze alarm goes off*
 I am still sleepy, I'll just do it tonight.
*changes time to 6:30 and goes back to sleep*

That is how it was everyday. Then I would be upset with myself for not just doing it.
I just felt like there were never enough hours in the day to exercise. But somehow others have the time, so I just told myself "You know what, I am a single parent that works full time as a Massage Therapist. I come home from work and picking up my little one from daycare, cook dinner for me and her, get Arianna fed, bathed and ready for bed, clean up the house, and do laundry if needed. By the time I have done all that, its 9pm or later. And I have to be at work by 8 am. And of course I have to socialize with my sister and her family since that is where me and my daughter are staying for now AND I must catch up on some of my favorite TV shows. Where does that leave ANY time for me to workout?"
Then every single time I looked in the mirror, try to get dressed, or even worse try to have a girl's night out, I didn't like what I was seeing, I didn't like the way my clothes fit. I didn't like that my girl friends look way better than I did. It was like they were oozing all this confidence, even if they really weren't. And me... just a fat girl that always TRIED to look cute but actually looked really gross and fat. They would get all this attention from guys (even if they didn't the attention) and I would just kinda hang out on the sidelines and not really talk to anyone but them. And if the rare occasion arose where someone did talk to me, the subject of my occupation came up then I got the wrong kind of attention since a lot of people connect massage therapist to a masseuse and happy endings... NOPE! I DEFINITELY DON'T DO THAT!
I know you might be thinking that I was really harsh on myself. But this is exactly how I felt and sometimes still feel but wait....

A lot has changed in me. I realize that there are more than enough hours in the day to work out. I realized that I can't have such negative self talk. I have to love my body and myself. That's why I want this change. For my health, self-confidence, self esteem and for my little girl. The thing is AM I WILLING TO MAKE THE TIME? and AM I REALLY THAT TIRED?

Now, I LOVE to workout early in the morning... before I think too much into it and give myself a chance to come up with an excuse. No one else is up at that ungodly time of morning (lol) so I have no interruptions. Downside: I don't get to pump up the music but oh well, there's an iPod for that:)

. I have WAYYYYYYY more energy than I ever thought I would. Somehow just by getting up, pushing play and having Chalene pushing me through my workout just pumps me up. By the time I am done, I have plenty of energy, I am always in a good mood afterward and plus I feel SOOO FREAKIN GOOD that I actually did it and not letting any stupid excuses come between me and my health and fitness goals. I can go on about my busy day without feeling guilty. Its AH-MAZ-ING!! But I understand that not everyone's hours are like mine. (I actually love my schedule, I just wish my workday started a little later or we finished up earlier) So scheduling your workout in the morning may not be whats best for you. Maybe an evening or night time workout is what will be best for you. Maybe around lunch time you have enough time. You have to figure out what works best with your life. Its helps to organize your day and find little shortcuts here and there to maximize your time and your life.

Now I am at the beginning of this journey but I am learning to love myself and my body more and more everyday. The more I feed her with the nutrients she needs, the better she feels and the better she will look. The more I push myself through my workouts, the better she will feel and the better she will look. Its a process. I know I will not see results overnight, but I am constantly progressing. Soon enough, everyone will be able to see all the work I am putting in paying off. And that day... will be the thing that pushes me and motivates me even more to keep going.

Next Blog Post: Simplify your week by pre-cooking and/or pre-portioning your meals. GRAB AND GO makes things so much easier:)

90 DAYS TO SEXY!! WHOOP WHOOP

So my wonderful coach has a new challenge that I am participating in. Its called "90 Days To Sexy".


OF COURSE I WANT IT!!!! I know it will take time but I want to like what I see when I look in the mirror. I have fallen of the face of the earth on every challenge we have had. The thing about this challenge is, if I don't post for 2 days, I'm out. And I don't plan on stopping this one. I have to eat clean and make sure I exercise every day. I am gonna take some before pics and measurements tonight and get some lunches together for the week so that I am ready to go tomorrow morning. I know that it takes four weeks for you to see your body changing, 8 weeks for friends and family to notice and 12 weeks for the world to notice. So this seems like it would be perfect for me since I feel like I am seriously prepared to do this. But I am an emotional eater too, and the stress at what, for right now, is home...well it can be overwhelming. I found out I am number 10 for the waiting list for an apartment and number 22 for another.


Once I get my own place, I think things will be a lot easier for me. I wont have anyone bringing tempting foods into the house. I know I should have stronger will power than that, but when I get upset and aggravated, I want to eat. It soothes me. And its never food that is good for me, I want to chow down on JUNK! It kinda sucks. Its like I can be doing so so good and all of a sudden something happens and my mind goes blank. I am a junk food zombie and don't come back into my body until after I am almost done with whatever I have decided to devour. Then I usually feel guilty. And end up finishing it off.


Bad habits are hard to break. If I can put in that first 30 days, I know things will be easier after that. They say it takes 21 days to make a habit. I know I can do this.


I have decided to buy food every week or so for lunch at my job so that I am not tempted to go out to eat every day. I am going to work out every morning. Stay dedicated to that 4:30-4:45 wake up time every single day. And I am going to prove to everyone (and myself) that I can change my body. I am going to be a inspiration to others that want to lose weight but are afraid to try or stuck in their ways, I am going to be a great role model for my daughter so that she lives a healthy lifestyle. I am going to PUSH MYSELF EVERY DAY and I am going to CONSISTENTLY PUSH PLAY!!!!

Something I've noticed..

Now I am on this lifestyle changing mission for a reason, as I am sure you may be. I love to get my workout out of the way in the morning. No one else is awake so I am not interrupted (and since I am currently staying with my sister and her family, it can get pretty distracting in here). But I realize in order for me to get that workout in in the morning, I have to wake up at like 4 am. That will give me time to eat breakfast, wait about 45 min to an hour, workout, shower, and do my hair before I wake my daughter up around 7am and get out of the door by 7:45 at the latest.


YIKES!

4 AM!


Now I know there are people that are dedicated to this type of schedule and have adjusted to it. I don't know that I EVER could. During the week I am usually getting off work at 6 pm. In order for me to get around 8 hours of sleep, I would have to be asleep by 8 pm. That means picking up my daughter, dinner, bath for Arianna, and right to sleep... but for my little one, sleeping at 8 pm would be a joke, I think. We usually don't get in bed til around...well now. It is summertime so my nephews stay up til who knows when and I cant tell them otherwise, and even when school does start, they wont be in bed by 8.


Now I am waiting for my apartment to be ready so in the next few weeks, I am hoping to be moved or moving in and then figure out a schedule that will work best for both of us, but for right now I guess I will just workout whenever I can:)


How do you balance work, school, kids, and working out? What time of day works best for you?

As for me, I just finished my daily workout. I did Turbo Jam's 20 min workout and then just because I did Cardio Partyyy!!! and I feel great! Sweaty but great:)










Now personally I hate to post pics when my hair is a mess and I look quite scary, but if you can't handle me at my worst, you definitely don't deserve to see me at my best... when I am all sexy and fit and health and whatnot:)




Sweet Dreams and Good Night:)

READY TO LOSE WEIGHT? LETS SHAKE IT OFF TOGETHER!! AUGUST 6TH!

Ok, so the summer is really just about over. Maybe you had planned to have reached your fitness goals by now. Maybe you started the change, but ice cream, snow cones, and other summer treats got in your way... Well, it's time to SHAKE IT UP AND SHAKE IT OFF!!!

I am challenging you, YES-YOU! to four weeks of Turbo Jammin' fun! So what we missed bikini season, there has never been a better time to SHAKE IT UP AND SHAKE THE FAT OFF!!!




And you can do it in the comfort of your own home!

If you are anything like me, the thought of going to the gym scares me. It seems like every time I walk into the gym, there is a bunch of people around me, all of which are in shape already. Like amazing shape. I know they could probably care less about me being out of shape, we are all there to do the same thing. But I feel like EVERYONE is watching me, watching my flabby stomach slosh around while I'm on the treadmill. I don't like it. At home, I know its just me and Chalene and the TJ crew and they won't ever judge me they want to see me succeed!


So join me in this commitment of 4 weeks to Turbo Jam. We can Kick, Punch and Jam our way to a better body and better health. You can choose the beginners plan or advanced. The choice is yours. We will come back here, check in daily, and support and motivate each other. When you have an accountability group, you tend to stay committed longer and have better results. I know I have 70 lbs to lose. Take this journey with me whether you have 5-15-50 or more to lose. We can do this together. We are all about support, motivating, and uplifting each other!

If you need more motivation, you can join my Turbo Jam FB group. It makes it easy to check in and stay on track no matter where you are!

SO WHO'S IN?!!!!!

shoot me an email and I'll tell you how to get started! :D




J'Wana

fiercely_me@beachbodycoach.com

Feeling Like Death.....

So there comes a time in a person's life, well at least mine, where they get sick and then feel better for a little bit, then are sick again... and this happens a few times...

Oh, that doesn't happen to you? Well, it sure does to me and I am literally SICK AND TIRED OF IT!!

Last week I had a sinus infection. This week, that same sinus infection reloaded with all kinds of lovely flu-like symptoms.  See, this is another reason why its so important to get you health on track.

Because my body is not healthy from what I put in my body (or lack of putting anything in my body, since I haven't been able to eat in going on 3 days), I am easily targeted by all the viruses and bacteria. And then to make matters worse, I am a Licensed Massage Therapist. So all day I am massaging people, their skin cells and everything they have on them such as those germs, viruses and bacteria that I mentioned earlier. No, my client may not be sick at all, but all that stuff that made its home on their body, is foreign to my body. So of course I am at risk. Now I use proper hygiene throughout the whole massage session, from set-up to clean-up, so I'm not saying I got sick from one of my clients. I could have been given to me through my little girl. She is in a new daycare. I don't think I need to take that any further. Kids are kinda gross. Even if you don't want to admit it. So it is what it is on where I got it from. All I know is that I have to get better soon and get back on track with my workouts. My body hurts so bad and I am so weak that I can just get to the bathroom and to bed. Good thing I have my sister around to help me out with my little girl because I would be in trouble without her.