Could not be anymore proud!

 

My client and friend Amy Jo amazes me in every way.

September 1st she set out on a mission.

Goal: 90 days to loose 37 pounds for her 37th Birthday

 

She joined our 30 day weight loss challenge for 3 months, worked out with me at the gym almost daily and started eating clean.

 

My favorite part of her journey was not just the inches or the pounds lost it was the confidence gained and the motivation to push herself not only in the gym but in every aspect of her life. She is a true light to many people.

 

Day number 90 she got on the scale and HIT IT!!  37 pounds lost!

You may ask yourself what does Amy have that I do not, why can't I do this?

It is because she started to value herself, put herself first and believe that she could do it!

  Amy Jo, Before Picture Sept. 1s 2012

 

Hear from Amy Jo herself;

 

September 1st was not just another day for me it was the first time I turned in  my challenge photo! I have taken some before but never gave it to anyone. At 200lbs I was a mom, wife, and friend but I was not myself. I was doing things for everyone else, while hiding in my clothes and food.

Each day I got up knowing what I had to do and did it with no more excuses. I started in the kitchen because food is a factor in a lifestyle change. Learning about what food fuels my body was key. 

What about the Gym you ask? I spent a lot of time in the gym, however that was my choice.  When you have a great friend and trainer like Nichole Winter and other hard body ladies Jessica and Nikki, I was accountable to being at the gym each morning. Nichole's technique of useing the gym is not boring, repetitious or stagnate. I never knew what I was going to do each day but I knew I felt amazing!!

 

My progress

 

Started at 200 pounds September 1st

NOW 163 on November 30th

Total Inches lost; 12 3/4

 

Tools I used; Clean Eating, Training hard with Nichole Winter and Isagenix

 

 

Now I have a family that loves the energy that I have! Maybe not so much in the kitchen they miss the pizza, fried foods and garlic bread but the brussels sprouts, mushrooms, and chicken are very welcomed to their new taste buds!

I do have to Thank Isagenix for being a great tool that allows my body to be nourished and supports the new me.  I have shown myself what I can do and am excited for my new goals. Bring it on Hard Bodies!

Amy Jo's after Picture Nov. 30th 2012

 

 

As I said before I could not be anymore proud!



Avoiding the Holiday Stress

The holidays are here!  We love this time of the year for the family time, traditions and memories. However, in the back of our minds we know there is added stress to our lives during the holidays to get everything done; the cooking, baking, shopping, decorating and wrapping - just the thought of the list tends to be overwhelming.

 

 

I’m going to share a few tips to help reduce that stress and stay on your Clean and Healthy Path!

1. Plan your workouts: With a longer to do list, you think you should skip your workout to wrap gifts and get a few more things done. Schedule your workouts so you have the extra fuel in your tank to get you through jammed packed days. Taking time for yourself to workout is equally important during the holidays. Plus, your workouts will help reduce the holiday stress and release endorphins that will give you added holiday cheer! Find a partner or join some classes to help keep you accountable for your workouts.
2. Do not forget your water: With all the running around town picking up those last minute gifts and errands, your body still needs at least 8 glasses of water a day. Always grab extra water on the way out of the house.
3. Sleep tight: Continue to get 8 hours of sleep a night, your rest is still very important during this busy season. Missing out on valuable sleep will just make you more tired the next day and you will still not get ahead on your to do list.
4. Make a list and a budget: Create a special notebook just for holiday notes. In the notebook, you should keep track of your to do list and shopping budget. As items are completed, cross items off your list with a highlighter. It will give you a feeling of accomplishment! Also, sticking to your budget will reduce stress that is why it is so important to keep track of what you spend!
5. Try a new recipe: Now is the time to try some of those clean recipes you’ve been meaning to create. After trying out some of those out, volunteer to bring a dish to share at a holiday event. By keeping your potluck item clean, you know you will have at least one healthy option at your gathering!
6. Be Active: Just because you are at a family function do not mean you have to sit around. Incorporate some activity by getting some family members to take a walk, play tag with the children or hand wash the dishes!! Keep your body moving.
7. Pre-Order: Before you leave for a holiday party, pre-order your evening! Be intentional about what you are going to eat at the event. For example, I am going to fill up on veggies and fruit but I will stay away from those cookies and allow myself to have one glass of wine.

Keep a few other things in mind . . .

Consistency NOT perfection.

The Holidays come and go; your health is always here.

Put the emphasis on the memories and time with your family, remove it from the food.

 

 

 

From my family to yours, enjoy this holiday season.

Take a step back from all the hussle and bussle to remind yourself that we eat clean and train hard for our health and to enjoy this magical time of the year!

  

Dirty Dozen and Clean Fifteen

Many people ask me "Do I have to buy Organic"  My answer is to them not all produce is as important to purchase organic. I recently received a updated list from the Idea Health and Fitness website. Print this list off and keep near your grocery list to use as a guide while shopping.


Industry News: The 8th edition of Environmental Working Group’s (EWG) Shopper’s Guide to Pesticides in Produce™ was released recently with updated information on 45 popular fruits and vegetables and their total pesticide loads. EWG highlighted the worst offenders with its new Dirty Dozen Plus list and recognized the cleanest conventional produce with its list of the Clean Fifteen.

 

Which of these do you regularly put in your shopping cart? It may be time to reassess your organic and nonorganic choices.

Dirty Dozen Plus
apples
celery
sweet bell peppers
peaches
strawberries
nectarines, imported
grapes
spinach
lettuce
cucumbers
blueberries, domestic
potatoes
Plus
green beans+
kale/collard greens+

Clean Fifteen
onions
sweet corn*
pineapples
avocado
cabbage
sweet peas
asparagus
mangos
eggplant
kiwi
cantaloupe, domestic
sweet potatoes
grapefruit
watermelon
mushrooms

 

Have a great clean Day!

Enjoying a Little Southern Hospitality

 

Some of you may know that my friend, Kristi Youngdahl, holds Health and Wellness Seminars locally here in Minnesota; she is a trainer, fitness model and speaker. Kristi speaks about her weight loss journey that started 10 years ago which released more than 85 pounds. Also, she helps to empower women by teaching them how to value themselves, feel important and to put themselves first. Kristi also teaches tips on clean eating and talks about Isagenix. 

 

Last August, Kristi had a chance to meet with a few heart touching people from Texas but only for a few minutes. I had not had the opportunity to meet any of them but after hearing about a few of their amazing journeys, it was decided that Kristi and I would be making a trip! We were hitting the road and heading to Texas to hold seminars as well as a boot camp! We planned for flying down mid-October.

During our planning, Kristi had asked me to speak about Clean Eating, being one of her clean eat coaches, I was excited but scared all at the same time. We all have a bucket list, and this has been on mine for a while now. I knew I would have to get out of my comfort zone to do this but, that is the great part of our journey! Sunday was the last day of our weekend in Texas and I couldn’t have felt better; I felt amazing! I was so glad I pushed myself to get out of my box and finally speak at a seminar. This was the beginning of my speaking experience with many more to come.

 

As I mentioned, we held seminars and a boot camp, in addition to this, we coached a few empowering life activities. When I named my wellness company, “Jump on my Journey”, it because life for me is not about hitting the gym to get in a smaller size jeans. That’s just a “DIET” and I wanted a life style! It’s about valuing ourselves, being first in our own life, learning about the food we put into our bodies, as well as putting ourself around positive and uplifting people. In Texas, they participated in these activities which are a memorable part of their Journey and I was so proud to be apart of this with my new Texas friends!

 

As this amazing weekend came to an end, I left with something completely different that I thought I would. I left knowing I had great friends in Texas and my heart was full from being around such driven and kind people. It was so inspiring to be around men and women who have such a burning desire to have a healthy and balanced life. I know Kristi and I will be back in Texas in the future. In the meantime, I am excited to hear updates on their journey!

Hey ya’ll, thank you for letting Kristi and I be apart of your Journey!

A Family Hit

Do you ever get stuck in the rut of making the same meals over and over? Or, maybe you pull out new recipes but never try them. This is very common for me, so I made a new goal, for the next 4 weeks I am trying a new clean dinner recipe! I know that is only 4 recipes but it is a start.

Last night's new clean meal was a hit with my family! I already know next time I will make double batch and freeze it!

 

 

 

Pasta Roll-Ups

Ingredients:

1 tsp extra-virgin olive oil

1 small onion, finely chopped

1 clove garlic, minced

1 lb grass feed beef or extra lean ground turkey

3/4 tsp ground cinnamon

1/4 tsp ground nutmeg

3/4 tsp basil

1 (28-oz.) Jar Tomatoes in Juice

1 tsp sea salt

12 sheet dried high-protein or whole-wheat lasagna noodles

1-2 cups fresh or frozen chopped Spinach

1 (15-oz.) Cottage Cheese

1 egg

3/4 cup shredded reduced-fat mozzarella cheese

 

In skillet, heat olive oil and onion over medium heat. After about 5 minutes add garlic,and beef or turkey.Cook meat until there are no signs of pink. Stir in cinnamon, nutmeg, basil, then add tomatoes and their juice and salt. Reduce heat to med-low stir and cover. Let simmer for 20 minutes occasionally stirring.

 

Meanwhile, bring a large pot of water to boil. Cook pasta according to package. Drain and rinse and allow to cool.

 

Preheat oven to 400F. Mix cottage cheese, egg, mozzarella and stir and combine.

 

Spread half meat mixture into a 9X10 inch dish. Lay cooked noodle out and spread spinach/cheese mixture onto noodle and roll it up. Place rolled pasta, seam side down in dish. Repeat with remaining noodles. Spread remaining sauce over roll-ups then top with a bit cheese.

 

Baked, covered with foil for 20-25 minutes.

 

From our home to yours, we hope your family enjoys this great meal!!

Cinnamon Protein Bars

Yesterday I enjoyed clean eating meal prep with a client. This is where she selects two recipes and a side and we cook together. I also give a 2 week meal plan along with the recipes. Jessica selected Chicken Fried Rice, Kristi's Healthy Hot dish and my favorite Cinnamon Protein Bars! 

Cinnamon Protein Bars
2 1/4 cups oats (roast in the oven for 10-15 minutes)
1 c. all natural peanut butter (or sun butter)
1/4 c. honey
1/2 unsweetened apple sauce
2 tbsp. dark choc chips
1 c. whey protein (NO SOY) (unflavored or vanilla)
1 tbsp. cinnamon
2 tbsp. chia seeds or flax seeds.

Roast Oats, once cooled mix all ingredients, spray 8X8 pan with canola oil, spread mixture into pan. Bake at 350 for approx 20-25 min. 

Let bars cool and wrap individually in plastic wrap then store in fridge.  By do this you can add a apple and you are ready for a quick clean meal on the go!! (pictured above it a double batch and below is all bars ready for the fridge)

 

I hop you enjoy!

 

3 Things that Help in a Clean, Lean Life

 

- Clean Eating

- Exercise

- Isagenix

 

To eat "clean" you choose to eliminate all processed foods and extra additives from your diet. Overall, you are choosing to eat whole, unrefined foods.

Here are six "Simple Guidelines for Success":

 

1. Eating small frequent meals 5-6 times per day.
2. Include lean protein, complex carbohydrates and heart healthy fats in each meal.
3. Avoid ALL processed and/or refined foods (sugar, white flour, white rice, etc).

4. Avoid saturated and trans fats.5. Avoid soda - regular and diet.
6. Drink at least 8 cups of water per day.

 

As I have mentioned before, I have been eating clean for a year. There are a few reasons why I love this lifestyle. The biggest reason is because when you eat clean, it is easier to maintain the weight you've lost. Also once you have rid your body of sodas and white sugar, you do not crave them anymore!! The last reason is because I feel fantastic; my mood and energy is so much better because I am feeding my body food that is good for me!

 

In addition to clean eating, exercise is very important for optimium weight loss. For optimal weight loss in addition to eating clean, exercise is very important. I recommend working out 4 times a week, 3 days being full body work outs and the 4th being a cardio day. You want to get your body moving not only to lose weight but to get stronger and improve your lean muscle.

Just like your meals, plan your work outs by taking some time at the beginning of the week and schedule them in.

 

The last tool for your clean and lean life is Isagenix. This too has been apart of my life for a year. Isagenix is a company that offers products to help you with your health and the side effect to taking these products is weight loss. Isagenix has many products available, however, my favorites are the Isa Lean Shakes, Ionix Supreme and the Ageless Essential Daily Packs. The Isa Shakes helps you lose weight, maintain muscle and provides you a balance of healthy fats and high quality protein. The Ionix Supreme is full of natural vitamins, minerals and extracts from around the world. It helps with stress and so much more. The ageless essentials daily packs are a convenient way to get your daily intake of vitamins.

You are going to hear me talk about these three pieces often. Clean eating, exercise and Isagenix are the reasons why I feel I can live and have success at this life style!

 

 

Feel free to contact me a jumponmyjourney@gmail.com or call me at 320-241-0355 for any of your questions.

Some of the services that Jump on my Journey offers is:

 

1. Personal Training

2. Clean Eating Coaching and Cooking

3. Isagenix Products

Welcome!!

Let me introduce myself, my name is Nichole Winter. I'm a wife and mother of three. Besides my hubby and kids, I have two passions in life: travel and health/wellness. I'm a small business owner of a travel agency, Destination Vacation and now my health and wellness company, Jump on My Journey. Having both companies in my life makes it exciting and I love the clients I get to work with! In my free time, I can be found up at the lake, wake boarding, reading, or gardening!

One year ago, I decided I was done with the constant yo-yo effect of my weight. I would gain weight then lose it and then gain it again. I could never maintain my weight or enjoy lean muscle.

For 6 1/2 years, I worked out and ate healthy - so I thought. However, every summer I would gain weight and then work all winter to lose those "pounds of fun" that I had gained over the summer. In February of 2011, I was running 6 miles, 4 to 5 times a week and even added baked fish into my life but my body was not changing! I coasted through yet another summer (2011) and when September came around I said, "Enough of this", something had to change. So I decided to hit the gym for a few weeks and on Sept 29th, had my first training session with Kristi Youngdahl.
In our first session, she asked me about what I ate and when I eat! Hmmmm...typically a trainer wants to hit the gym floor and start performing exercises, not ask me about the food I eat. Immediately, I knew there was something different about her.

Here I am now, a year later down 17 pounds, almost 2 pants sizes and maintaining it! The "happy place" I longed to be! Not only did I find my happy place, but I also received my personal training certificate and started coaching in clean eating, health and wellness! That is where this blog comes in;

I want you to. . . . .

"JUMP ON MY JOURNEY"

We all have a story, what's YOURS?

Please follow my blog to find out more about the clean eating lifestyle, workouts, recipes, Isagenix products and so much more! 

I cannot wait to help Jump Start your Journey!

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