What is Amy Jo up to now?

Remember last year I shared Amy Jo's story with you. She made a goal to release 37 pounds by her 37th Birthday. Not only did she crush that goal she made a new goal to compete at Fitness Universe in Las Vegas this last November.

I know her story inspired many because she is a busy wife, mom of 2, friend and so much more! I asked Amy Jo to share an updated on her Journey!

 
Words from Amy Jo

It’s the end of January and freezing cold out, but it doesn’t stop me!!

Its been a Year and half since I started my journey to a healthy life… and wow its been a great time! Since my last blog with Jump on My Journey I had hit my goal of 37lbs for my 37th birthday, ya!!!!! At that time I set a year goal, Fitness Universe, Bikini!!!! Wow what a year!!
 

 Day 1 of Amy Jo's Journey

Setting my goal for one year seemed to be forever…..but really take a look at it. I had already 30 day, 60 day and 90 day goals, so with this I felt that I need to go big or go home!! I knew that I could lose weight and eat clean, but how about really changing my body and learning more. TIPS: still those 30 day small goals…like trying to make new food, lifting that extra 20lb, or running that next mile. Reward yourself!!!!

90 days later hitting her 1st Goal!

Healthy living is nothing but the best! I have changed my life and career in to help people change the lives. Do I always be good, no, but I don’t worry about what its going to do to my weight when I have a night out with my family or date night with the hubby.

1 Year later! 

Next goal???? Haven’t set anything in stone, MMA style, Fitness Universe in June, Tri Athlons, for sure staying healthy and help other stay healthy. Rock it with everything you got and Dream Big!!!

Thank you Amy Jo for letting me be apart of your Journey!!  I am so proud and excited for what is next . . . until then enjoy!!

Making the Decision

40% of Americans make a New Years Resolutions!

Did you know that only 8% achieve their resolutions.

 Many of you have made the resolution to loose weight or to get healthy! We are well in to January and a few you may already be struggling. I want to share a few tips to help stay on track!!

1. If your goal is Weight Loss, break your goal down on how you are going to get there. For example say it is 30 pounds you want to release. Rather that focusing on 30 pounds why not start with scheduling in your workouts for the week. Make a goal that you are going to get in 3 workouts and plan them. This can be done the same for your meals, plan them and prep them. Focusing on how you will CRUSH your goal will help you get there faster.  Overall remember how long it took you to get where you are today and remind yourself that this is a Journey it will not happen over night so do not be hard on yourself!

2. Surround yourself with positive like minded people. It is our choice how we live each day. However sometimes our surroundings can be negative or full of unhealthy choices. Take a step back and look at those who are already healthy and positive or those who always support you. Make sure you keep them in your daily life. If you feel you have no one, that is okay! Try meeting others in your next class at the gym!

3. Read!!! You made the decision to get healthy and it is the perfect time to educate your mind. Reading motivational and self help books will help your mindset. When making changes to your lifestyle so much of your surroundings can mess with your goals. However when you are always reading it truly can help your mindset. Last year this was one of my new years goals to read 1 book per month on self improvement! I did not know when I made this what it would do for me to achieve the rest of goals!!!  After the reading I did the last 12 months I now believe that your mindset is key!!
Your thoughts are the key to your success!!

Remember not to be hard on yourself. No one is asking you to be perfect, so many of us are quick to quit when we are not.  It is consistency over perfection! You can do this you have already made the decision.

More meal prep tips. . . . . . . .

I have a few new tips for meal prepping. The holidays are a very busy time of the year and many use this as an excuse to not be able to stay on track! In reality this is an even more important time of the year to stay on track. A few weeks ago I blogged about Meal Prepping however today I wanted to add a few more tips. This will help in your success.

 

Prepping on your Sunday it does not mean you have to be in the kitchen all day. I am going to share a few ideas to help you complete it from start to finish a bit faster!!!

1. Plan what dish you are going to make and plan to double it (then some can go in the freezer)  Select two main dishes with similar ingredients.   This will also make all the chopping and prepping easier.
Example: Turkey Chili and Mexican Casserole.  I would just brown all the ground turkey in the same pan.  Then the following week I would make 2 dishes with Chicken. Again by doubling them your freezer is building with a nice variety!

Tip: When freezing remember to label what is in the container so your remember!

2. Make sure the dishwasher is empty and the sink is full of hot soapy water. I do this because I can do the dishes as I go. I will make my Waffle mix in a glass bowl then when done I will wash it quick and use it again for cookies that I am making!   Clean up is the part I do not like about meal prep but if I complete it as I go then I do not notice it!

3. Think of the order and what need to bake and how long will think take. Many times I will make protein bars and while they are baking I will brown my ground turkey and then I will be making Whole Wheat Waffles. After I take each waffle out of the iron I stir up my turkey.  This may take some practice but it will cut your time.  When making multiple things it is best to set a timer on some so you do not forget. No one wants burnt cookies!!!

I hope these three new tips help you in your meal prepping! This is key for many of us to continue to eat our best thru the week even when our schedule is full of activities every night or you have to work late!

My advise for you is to keep practicing it will come and you will soon be a pro!

Chocolate Chip Protein Cookies

 

 

I tried a new recipe today! They might be the easiest cookies I have ever made.

 

Chocolate Chip Protein Cookies

 

1 cup Oatmeal

2 scoops vanilla Isagenix protein powder

1 egg

dash of vanilla

A few sprinkles of cinnamon

2 tablespoon of honey

1/4 cup all natural creamy peanut butter

 

Mix all ingredients together and roll into a ball. Place on a cookie sheet and flatten with a fork.  Makes about 10 small cookies.

 

Bake at 350 for approx. 8 minutes.

 

A workout you can do anywhere!

With the holidays here many of us are our traveling, or visiting family for the weekends. This means we will be away for the gym or our typical workout spot. Here are a few great and fun workout moves you can do anywhere and you just use your body weight.

Do this round 5 times (or as many as you can but remember to push yourself!)

1. Push ups -(10X) Could be the best full body move and improves your core strength. It uses muscles in the chest, shoulders, triceps, back, abs and even the legs.

2. Squats- (16X) When done properly and with time you will see results in your glutes. Stand with your feet just a little past shoulder width and as you squat down keep your knees behind your toes!

3. Hold Low plank for 1 minute!  Planking will improve your core and abs. To be able to hold a plank for a longer length of time takes some practice.

4. Jumping Lunge - (15X)  Pump up your energy on this move!
Stand with one leg forward, one leg back.  Hold your arms  bent at 90 degrees.  Prepare to jump by bending your knees and sinking down into a deep lunge, lean slightly forward and jump to switch legs, landing in a lunge.

5. Superman - (10X) Lie face down on the floor, legs together and straight, arms straight and extended above your head. Keep your head/neck in a neutral position.   Lift your legs and arms up toward the ceiling, hold for 5 counts lay back down and repeat.

6. Burpees - (10X) This is a fun full body move that is sure to get your heart rate up! Jump up, go all the way down and place your hands on the floor, then jump your feet out and bring feet back in and back to your jump up. For a great demo Google for a video.

7. Speed Crunch - (25X) Lay on your back, both legs up straight in the air and pulse your shoulders upwards. This will bring the burn on in your abs!

There are so many different workout moves you can put together and make a plan of how sets! If you want to take it up a notch in between each round you can add in 1 minute of Jumping Jacks, High Knees, or Butt Kicks. 

Have a great workout! Remember it does not matter how it just matter to keep your body moving!

Remember the reason for this season . . . .

The Holidays are here and that means many Americans will be adding a few pounds to their bodies! Did you know that the pounds you add on over the next 6 weeks the average person will not loose those pounds will stay on. I have a few fun easy tips to help you stay on track and avoid those extra pounds.

First tip it is to change your mindset. Make the holidays about family and friends. Get away from the kitchen where all the food is and go play with your nieces and nephews!  The holidays is a great time for delicious meals and desserts but it does not mean it is time to over indulge. Pre order what you are going to stay away from and what are you going to treat yourself with! You can do this and still have the most magical holiday season, I promise!

A few healthy Ideas for your Thanksgiving Dinner:

Roasted asparagus in place of green bean casserole

Mashed cauliflower in place of mashed potatoes

Baked sweet potatoes topped with coconut oil and cinnamon instead of marshmallows

Serve a nice side salad full of veggies!

Replace any butter for coconut oil.

Bake a clean and low sugar Pie!

Whip your own cream and add honey to sweeten.

Bake cookies with maple syrup or honey instead of sugar!

Tips for staying on track during the holidays:

1.       Continue to schedule your workouts.

2.       Bring a bottle of water everywhere you go.  Keep water in your body!

3.       If you are worried about the food being served, have a healthy snack before you go!

4.       Always make sure the dish you are bringing is a healthy one,  so you know you will have at least one option!

5.       Pre order in your mind before you leave for a party.  Maybe you are going to skip dessert but have a glass of wine!

Here is a tip when recipe hunting:

Google . . . . .  “Clean Eating” and whatever it is you are looking for . . . “Clean Eating Pumpkin pie”

Stay Active, Eat for Nourishment, and Enjoy the Holidays.  It is about being with family and friends!

Many people ask why I supplement?

For 7 years I was a yo-yo dieter. During this time I fluctuated within 12 to 15 pounds.  Many of us try different diets or add exercise into our daily routine to release weight, but sometimes these changes only last so long. We find it hard when we either get busy, travel, or have weekends away.  These are events that always seem to revolve around food and derail us from our goals.  80% of how you look and feel is from what you put into your body. 

I was introduced to supplements just over two years ago and have not looked back since. Here are my top 3 favorite reasons why my family and I supplement?

1. Busy; We are all very busy. It is very important to eat every three hours to keep your metabolism going. By feeding your body a high quality protein you will burn more fat and build lean muscle. In our busy lives it can be difficult to always have healthy options ready! Now I replace 2 of my 5 daily meals with a full meal replacement shake. When I am traveling for business or running around to my kids events I can make a shake no matter where I am. This helps me stay on track.

2. Clean Eating; My family and I eat clean.  This means removing processed foods and eating more of whole lean foods. When I eat 5 times a day and need a protein and vegetable in each small meal, sometimes the thought of all that planning and preparation is overwhelming. When we get overwhelmed then we tend to just quit. This is where my supplements come in.  2 of my meals are already prepped and of the best quality!

3. Our Soils are Depleted; The nutrition even in our fresh foods are not as nutrient dense a they were years ago. For an example, there is a study that shows how you would need to eat 50 bowls of spinach today to get the equal nutritional value from 1 bowl in the 1950's.  By having the best supplements in your diet you can give your body the nutrition it needs on a daily basis.

Before you start to supplement you may want to look at your options. Do your research! Find a company that has integrity. Talk to others and hear their testimonials.  Please feel free to message me your questions.   Nichole: jumponmyjourney@gmail.com