Month: April 2016

Becoming You

Posted on April 28, 2016 by - Fitness

Tonight was an emotional night for me. It was an end and a beginning all wrapped up in one. 2.5 years ago I started my journey as a fitness instructor. It’s something I’ve wanted to do since I was in high school and was navigating my body image, my identity and my path in life. I fought with all of these things hard as I struggled with some pretty deep family issues. But that’s when I landed softly in God’s hands and realized, struggle I might…but He’s got me.

Life sure did not turn into a field of flowers after that, nor do I ever expect it too. But, I found purpose. I found purpose in the struggle, I found hope, I found grace, and I started to find my strength and my voice.

It might sound silly that being a fitness instructor is tied up with all of this, but it’s amazing how intensely true it is. Although I dreamed, early in my adulthood, of being an instructor, life took me in many different directions until recently. After I earned my masters in Health Psychology I naturally went for a certification in Health Coaching and also finally decided the time was right to dive in and get certified as a group exercise instructor.

I’ll never forget my first class! OH man was I nervous. It was Turbo Kick. I remember teaching and then at the end turning around and telling the class, “that was my first class EVER!” Um…I’m sure they knew that. HAhaha! Lord. Thank you for grace!

I struggled and learned and grew and stretched and was challenged and I got certified in several other formats in the meantime. PiYo was where things changed though. I fell IN LOVE. I joke all the time that I don’t have the attention span for Yoga. Well, there’s a lot of truth to that! PiYo brought something to me that was different and more me and yet challenged me to do things I hadn’t done before. I always walk away from class feeling STRONG, HEALTHY and just plain AWESOME! There’s no better way to say it. Awesome. From the inside out.

Well, along the way these people were coming and challenging themselves and experiencing these things with me and for themselves. Can I just say it is the COOLEST thing ever to watch someone come in, struggle, feel overwhelmed and COME BACK and do it again because they felt that, as much as it may have been “too much”, it was also some how SO good for them?! Then to watch that person improve and get stronger and then fall in love with it just like I did? Amazing.

Tonight I received a message from Jenny who has been coming to my class for a couple of months. She put into a message my why. It means more to me that someone would share this with me than I can even express. But really…it says it all and what a confirmation that I’m doing what I’m supposed to be doing as I taught my very last PiYo class at the Y and venture out on my own…

” Hey Jessica, I found you!! I just wanted to share some things as you begin your next journey! As someone who has always struggled with weight, poor food choices, and body image I feel like I found myself in your class with your teaching! You have a true gift of encouragement and make it seem easy that everyone and anyone is able to achieve even the smallest goals and of dream! I want to personally thank you! Having never heard of PiYo before your class I found something that works for me! But honestly the thing that kept me going was when I first heard Oceans and heard that you were a Christian! It is so encouraging to me to be in a class like that and not feel spiritual heaviness and the need to leave! I come into your classes and feel alive! Like I can breath fresh air. But that is because of what you carry! You are so genuine and I have felt very blessed these past 2 months to learn from you! While it is so sad to see you go, it’s so encouraging to see you chasing your dreams! Praying that God meets you in your new adventures and you feel the support you need! Hope this isn’t the end but only the beginning of learning from you! Hope this doesn’t come across as weird but rather encouraging. Thank you for being you and doing all you do! My husband is sick of hearing me talk about Piyo!! Thanks again, Stay blessed, Jenny

*Big sigh* I messaged Jenny back and tried to eloquently tell her just what it meant to me that she shared that…but I’m not sure I could express it exactly. This is why I do what I do. Truly.

That God would give me this awesome thing to do and share with people is an incredible thing to me. That I would come full circle and be able to be on this journey with others is a gift. So. Off I go and I am thrilled, a little scared but beyond excited to see how things unfold. I’ve had affirmation after affirmation that I am doing the right thing. These messages from God just have been continually showering down on me. So much so that it’s almost a tangible feeling. For those of you who have been a part of this chapter…thank you! And for those who will continue on with me…I am so excited for more!

So, what’s the moral of the story? Be you. Find your strength. Challenge yourself. And always know that God’s got you <3 I love you, PiYo Peeps!!

Dream a Little Dream

Posted on April 24, 2016 by - Balanced Living, Healthy Eating

Today Ashton and I spent some time on a couple of projects in the kitchen. He used to LOVE cooking and baking with me when he was really little. Not always the story these days. Today he was super into it and it just made my heart happy?

I am starting a new venture in life with my business and a lot of the “why” behind my goals are because of that cute, sometimes stubborn, often funny kiddo of mine. Today sure did validate my decision. He commented several times on how good it felt to just hang out and do something like that together…not be plugged in, not be rushing around everywhere, just be together and creating stuff. I was impressed by the maturity in what he was recognizing and yet wanted to cry at the notion of my 10 year old, that seems so old and so young all at the same time, essentially asking me for “more of this”.

Well, “more of this” is what we shall have. Life is changing. And, although I know it won’t all be easy…the sacrifice…I know it will be worth it.

I preach balance all. the. time. Well…here I am creating it. I’m leaving my job for many, many reasons. This living breathing example is one of them. Sometimes we have to step off our current path if it means staying 100% on a journey with those we love most.

Here’s one of the things we created ? A healthy “dessert”. You should try it! Ashton was impressed by my chocolate drizzling skills which made me think “oh I love that I can still impress you”. I know those days are numbered! I will cherish each one. ❤️

FRUIT KABOBS

  • Cut up fruit
  • Melted chocolate
  • Melted chocolate AND peanut butter (Duh. Have to have this one too!)
  • Shredded coconut
  • Chopped nuts

You decide what fruit and how you want to assemble. As always: simple, easy & delish!

Now, go hug your little (or not so little) ones?

Stress and adrenal fatigue

Posted on April 20, 2016 by - Balanced Living

Chances are if you’re part of this fast paced, over stuffed, over stimulated, over stressed culture you have experienced adrenal fatigue. This is an issue plenty of people deal with, however there is very little knowledge about it in mainstream medicine and therefore our society in general. Typically, doctors don’t recognize a problem until the adrenal issues have gone to an extreme level and thyroid issues ensue. This is not to point at doctors, it is simply outside of the realm of the modern medical perspective at this point in time. I will add though…awareness seems to be slowly occurring and I remain hopeful.

So what exactly is adrenal fatigue? Our adrenal glands are small walnut sized glands located above the kidneys. They create corticosteroids like cortisol, adrenaline and noradrenaline that then communicate specific messages to our brains that release certain hormones in response. I am going to keep it simple for the moment and focus on “CORTISOL”.

Our bodies are amazing and designed to work in very intricate ways with impressive communication skills. Cortisol may be a familiar word to some as it is linked to stress and weight gain.

Here is what happens: stress comes in different forms, physical, emotional, mental. What is stressful to me may not be to you and vice versa. We all have different tolerance levels of stress as well as different ways in which we deal with (or avoid) stress. However, when stress becomes chronic, our bodies become overwhelmed.

If I am dealing with a high level of stress for a prolonged period of time, rather than stress hormones spiking and then returning to normal, they will remain at an elevated level. Specifically focusing on cortisol today…if I have an overload of cortisol I will likely experience things such as headaches and backaches, cravings for junk foods (salty and sweet…refined stuff), sleep will be an issue perhaps having a hard time falling or staying asleep and then feeling tired even if I do get an adequate amount of sleep. A big one for a lot of people is weight gain and difficulty losing weight. Cortisol tends to make us hold on to body fat especially around the belly (aren’t we lucky?). Then it gets overzealous and won’t let go. Some people will experience depression and/or anxiety as well as gastrointestinal issues. Infections and allergies are also more prevalent with high levels of cortisol. And one more…it can kill your sex drive.

Anyone relate to any of this stuff in conjunction with some stress you’ve been dealing with? Yup. We all do at least at some point in life…especially in our crazy, fast paced society that has too much, is too busy and far too distracted.

If these type of stress responses continue for long, because we are not able to change the level of stress in our lives or haven’t figured out how, then our adrenal glands get worn down. **newsflash** We are not meant to have chronic stress in our lives. After a while our adrenal glands say…”well, I’ve put in my hours. This ‘overtime’ was not in my job description…I’m out”. They end up slacking off, but it’s because they aren’t equipped for the overload.

When adrenal glands become fatigued, the symptoms are like those I mentioned above. The symptoms often become more pronounced and you will likely have a more difficult time “shaking” whatever you feel you are dealing with.

I went to a naturopath several years ago because of this heavy fatigue I was experiencing that I didn’t understand. I eat healthy and balanced and exercise regularly…but the doctor sat and talked to me about my life in general. He even talked about past stress (yes, some childhood questions came up). He essentially brought to light how spread thin I was and how my body just needed rest (not just the sleep kind of rest) and more balance in all areas. I do struggle with this and have learned to be aware of it and manage it far better than ever before. This whole issue with our adrenal glands can really be a good thing…IF we listen!! It can motivate you to seek balance in your life. And balance, as we know, is one of my favorite things. <3 My hope is to help individuals to start recognizing the havoc that is being reaped on their bodies BEFORE it gets to such a critical level that medication and other things are necessary just to regain some form of “normal”. ATTENTION: once we reach critical levels with our health in general, we risk never being able to return to “normal” without the aid of modern medicine…which can often lead to other issues. It is super important to address problems and symptoms when they are manageable! Our issues are an opportunity to create healthy change!!! As I finish this I am noticing it is nearing midnight. Oops. I am a work in progress 😉 Good night sweet friends…

Where Do I Start???

Posted on April 16, 2016 by - Balanced Living, Fitness, Healthy Eating

Is this you?? Have you been wanting to lose weight, get in shape, have more energy, be a good example to your kids, just FEEL BETTER, but you don’t know where to start? OR you start and can’t seem to keep going? OR you just feel OVERWHELMED?

Here are 5 simple tips to help get you going!

  • START NOW!
    One of the biggest issues I notice with people is that they want to wait until circumstances are perfect in order to start getting healthier. “I’ll wait until after the holidays” “I need to get through this busy time” “I need to wait until I have extra money to buy healthy food” “Maybe when…”START NOW! You are either procrastinating and really not willing to change things yet OR you’re over complicating it! Life is never going to present the perfect scenario for this stuff.You just have to want it bad enough.
  • KEEP IT SIMPLE
    If you jump into this trying to start exercising 5 days a week (when you haven’t been like….at all), totally overturning your diet, cutting out all sugar, saying no to alcohol (bye-bye nightly glass of wine), waking up early, drinking only water, blah blah blah…..is your head spinning yet? This is what I see people do ALL. THE. TIME. And it makes me a little crazy. Maybe a lot crazy.Don’t do it! Pick one or two things and go from there. AND don’t pick monumental things!! Think LESS.
    Think BALANCE.
    Think BABY STEPS.
    Think SUSTAINABLE.
    Think LIFESTYLE CHANGE (not “diet”…notice that’s a four letter word?? Just sayin’”
  • BE ACCOUNTABLE
    I think most of us get this one, but, we still don’t always build it into our plan very well. Accountability could mean you check in with someone every day, or it could mean you’re actually doing it with someone! The best kind of accountability is when it is a “doing it together” kinda thing. It makes it FUN! You can relate to each other and have a mutual “YOU CAN DO IT!” thing goin’ on.Have you ever noticed that when you are pulling someone else up who is struggling, you get inspired and motivated yourself? Same with teaching. When you teach someone something you have to be a step ahead to be able to show them what you know. So that makes you dig in a little deeper.
  • REWARD YOURSELF FOR PROGRESS
    Seriously people. Change is hard. BE PROUD! Make a chart of short and long-term goals AND rewards for those goals! Don’t skip this part! You need to recognize the small and big steps toward progress that you make. And remember, BIG CHANGE OCCURS FROM LOTS OF LITTLE CHANGE.
    Examples:
    lost 5 pounds, buy a new book, get a mini-massge
    exercised all 5 days you said you would, buy a new nail polish
    drank water instead of soda all week, spend the $ you would’ve spent on soda on a fitness
    magazine or clean eating magazine that inspires you
    reached your goal weight, go on a little mini-trip, get a new exercise outfit, new running shoes…Get the idea?? IMPORTANT: Please, please, please do NOT reward yourself with FOOD!! Talk about a slippery slope! Be kind to yourself, take care of yourself. Reward yourself in ways that keep you on your healthy path <3
  • WHEN YOU REMOVE SOMETHING, REPLACE IT
    This is another biggie! (Maybe they all are…hmmm….) If I take something out of my life, I need to purposefully replace it with something, otherwise I will subconsciously replace it with something that is NOT beneficial.Extreme example, but I had a guy in my office recently who used to be a drug addict and now he binges on soda and crap food. No big surprise there. Junk food and sugar really hit that happy spot in our brains. Like REALLY. No wonder America is the way it is in terms of health. Ok…let me stop before I really get going on that one. ;-)Here’s the GOOD NEWS: exercise also hits that happy spot in our brains! Like REALLY 🙂 I know it sucks a little at first…but you keep your head up, hold onto your accountability peeps, keep inspiration around you all the time and FAKE IT TILL YOU MAKE IT!! One day, you will stop and realize: “I FEEL AMAZING”! Then you’ll be hooked. Trust me. It’s worth it, my friend.

If you are on a journey and trying to change habits in your life I would LOVE to hear from you!!! I want to know if you have tips to share, what’s worked, what hasn’t?

I CONSTANTLY have groups going on and YOU would be welcome to join anytime! Just send me a message and I’ll let you know what’s currently going on and you can team up with us 🙂 Better together is a true thing.

I hope you are all having an amazing weekend and get to take a minute to refuel and recharge <3