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Function and Fitness Blog
Function and Fitness Blog
Coach Jess
5:00 AM

Get Motivated. Stay Motivated. But HOW?

A couple weeks ago I attended the Perform Better Summit and one of the things that stuck with me (amongst many other things) was what Martin Rooney said: Get Motivated. Stay Motivated.

 

Makes sense right? Well.. how exactly do you do that? Get motivated and then stay motivated.

 

When we feel that kick it’s not always clear where it comes from. Maybe it’s just divine inspiration? Or maybe you just watched Khloe Kardashian’s “Revenge Body” and you’re thinking of all the ways you can get your own revenge body. Whatever it is, when it hits, it’s strong.

 

When you feel that motivation, ride it.

Realize when you usually feel that motivation and then schedule your “X” then. For example – you feel most motivated on Monday morning. Great! Schedule a workout and weigh-in then.

 

Sure, that’s great and all… but… what if that motivation isn’t happening?

 

Sometimes it feels like weeks drag on without anything inspiring happening… so how do you get motivated then? Maybe try a few of these things?

  • Read a book.
  • Watch a documentary.
  • Watch a Ted Talk.
  • Check out your Instagram feed or do a hashtag search. Suggestions: mealprep, fitmom, fitdad, shortworkouts, fitspo, happy
  • Talk to someone you know will inspire you.
  • Go on a hike.
  • Take a shower – some of my greatest brainstorming time is done in the shower.
  • Talk to a coach!
  • Remember a time that you WERE motivated.

 

And the next time motivation hits?

Write down what you’re feeling in that moment – in a spot you can access. Maybe write it on your bathroom mirror or make a note on your phone. Take note of what happened to make you feel motivated. Can you recreate it in the moments you don’t feel that motivation?

 

Get motivated. Stay motivated. OR at least try to.

 

See ya in the gym!

 

 


Coach Jess
5:00 AM

The Secret to Weight Loss

I’m going to say it right up front – the secret to weight loss is that there isn’t a secret.

 

Over the past years, we’ve complicated the whole system. Eat acai, not bananas. Eat half an apple 15 minutes before your workout then have a protein shake exactly 35 minutes after your workout to optimize your body’s uptake. Don’t eat after 6. Do this, don’t do that.  No wonder people are confused. We’ve overcomplicated the whole thing.

 

So I’m going to say it right now – you can throw it all out the window. Okay, maybe not all of it, but most of it. When it comes down to it there are only a few hard and fast rules and here they are:

 

But first, a disclaimer:

Every person is different. This is one reason why weight loss is difficult. The same system that worked for Person A most likely will not work for Person B. Or it will work, but only for the first three weeks and during the 4th month of the year and when the sun is shining at exactly the right angle. Does that make sense? You have to figure out what works for you. Sometimes that takes trying a few things. And sometimes it’s not even that difficult.

 

That being said, here’s why it’s not that difficult. There are some basic rules that typically work for everyone:

1.         Eat whole, unprocessed food. This means checking your food labels. If that list of ingredients goes on for a whole paragraph, I can guarantee you are not eating a whole, unprocessed food.

2.         Eat balanced meals. “Balanced” means there is a protein, a carb, a healthy fat, and vegetables on your plate. Sometimes those proteins will have fat in them, sometimes those carbs mean vegetables. What I’m saying is that most foods aren’t 100% protein or 100% carbs. But don’t complicate it. If you have a palm-sized amount of chicken on your plate, a fist full of sweet potatoes and kale, and a thumb’s worth of olive oil, you’re sitting pretty.

3.         Eat till you’re full.

4.         Stop eating when you’re full.

5.         Know what fullness feels like.

6.         That probably means slow down.

7.         Do the above every day – at least three times a day.

8.         Drink water.

9.         Limit alcohol. I know.

10.   Limit sugar. Fruit sugar = okay. Cookie sugar = not so okay. Don’t complicate this.

 

Hey Jess, so what about the protein shake? What about meal timing? Is alcohol really that bad for me? etc…?

 

Here’s what I’d say: If you’re planning meals like the ones listed above, you might not need that protein shake. If your meals lack protein, then you probably need that shake. Are you passing out during your workout? Then eat before. Are you starving after your workout? Then eat after. Is that vodka soda habit doing you well when you can’t sleep well or you wake up hung-over? As for the “etc…” well we could be here all day.

 

Truthfully, it’s simple. I get it, its actually very very hard to put these things into practice… or is it? As I say, don’t complicate it.

 

Still confused? Let us help! info@functionandfitnessla.com


Coach Jess
5:00 AM

A Few of My Fave Recipes

 

I get a lot of requests for healthy recipes. I try to keep things really, really simple because honestly, who has the “thyme”? Sorry about that… I kind of had to. Below you’ll find my “go-to” meals and snacks.

 

Paleo Sweet Potato and Ground Beef Hash (Whole 30 Friendly)

This one is awesome for post-workout... or any meal really.

 

Date Rolls (Whole 30 Friendly)

  • 2 lbs Dates
  • ½ cup Coconut flakes
  • 1/3 cup Almond meal

 Mix them together. Form 2 inch rolls with hands. 

 

Breakfast Fun Time Bowl (Whole 30 Friendly)

  • 2 eggs, scrambled
  • 1 cup Brussels Sprouts
  • 1 Red Bell Pepper (optional)
  • 1 Aidell’s Chicken Apple Sausage
  • Thyme
  • Salt
  • Pepper

Warm 1 tablespoon olive oil in a pan. Add in Brussels Sprouts and bell pepper if you’re so inclined. Cook down a little bit – about 5 to 7 minutes. Add in sausage until it’s browned. Add in scrambled eggs. Thyme, Salt, and Pepper to taste.

 

Broccoli and Almond Meal (Whole 30 Friendly)

  • 1 bag broccoli
  • 1 egg
  • 1 cup Almond meal

Whisk egg, add broccoli, mix. Add almond meal to coat broccoli

Oven bake at 400 degrees for 15 minutes. Check after 10 minutes.

 

Easy Vegetables  (Whole 30 Friendly)

Line a baking sheet with parchment paper

Drizzle of olive oil, salt, pepper, and thyme

 

Broccoli, Cauliflower, Brussels sprouts – 425 degrees for 25 minutes

Potatoes, Carrots, Sweet Potatoes – 425 degrees for 45 minutes

  

Sweet and Spicy Paleo Chicken Fingers (Paleo)

This can be made Whole 30 friendly if you don’t make the sauce. In other words, you’re just breading the chicken with almond meal

 

Snacks

  • Raspberries and Cashews or Almonds
  • Banana, Almond Butter, and sprinkle of coconut flakes
  • Almond Butter and Apples
  • Grapefruit and Cashews

So there you have them, some of my favorites! Let me know your thoughts!

 


Coach Jess
5:00 AM

Eating for Health... Not Weight Loss

It seems every day I get another text from my healthcare provider regarding the flu and ER wait room times. With the flu running as rampant as it is this year I thought it would be a good idea to talk about food in a different light - instead of eating for weight loss, let's talk about eating for health. Interestingly enough, you'll find when you eat for health, you'll also most likely achieve some weight loss. But you already knew that... 

 

Phytonutrients

There's no wonder that we're urged by our doctors to eat a wide range of fruit and vegetables. In addition to the flavor they bring to meal-time, they are also chock-full of “phytonutrients,” or plant nutrients, that help us fight disease and stay strong. Examples include the following:

Resveratrol in grapes/grape skins
Isoflavones in soy
Lycopene in tomatoes
Lutein in spinach
Naringenin in grapefruit

Phytonutrients can help fight cancers, lower blood pressure, improve immune function, and can even improve memory! 

 

Inflammation

Food can also help you fight inflammation. Anti-inflammatory fats like the kind found in avocado oil, nuts, seeds, flax, and FISH OIL (yes, I'm still pushing fish oil even on the blog) can help you recover. Add in spices like garlic and turmeric and you have not only a delicious meal but also a meal that will serve your body. 

 

Fuel

Lastly, let's consider how food is fuel for the things you love to do - like our BURN and STRONG classes. When you eat well your body has what it needs to do the things you need to do - like move and concentrate on work, and fight off infections and viruses and the flu! When you're eating food that allows your body to work at peak performance, you're more able to fight off all the things that are rolling around your environment - like that pesky flu!