Health and Fitness Tip #20 - Say Goodbye to Peer Pressure.

Say goodbye to peer pressure

Even if you've been eating right on track, it may be tough to stay on track if your partner, coworkers, or friends don't share your healthy-eating habits. What to do?

If your partner loves pizza, try ordering a pie that's heavy on the veggies and light on the cheese—then supplement it with a side salad.

Or, if your friends are having a girls' night out, suggest a restaurant that's got healthy appetizer options, instead of the typical fare of onion rings and cheese dip. Or ask for you food to be grilled and not fried. Ask for it be done in olive oil and not canola oil.

And at work, instead of Friday baked-goods day, suggest a Friday "make it healthy" day, and swap in baked pears with cinnamon or mini fruit-and-nut muffins for brownies and blondies.

Always plan ahead, when you can avoid the temptation, pack meals and snacks that will help you say no. You can still be social without eating the food.

And when in doubt and you feel your will power is done, drink your shakeology. It will keep you full and help you avoid any and all temptations and cravings you might have had.

Remember what you are working for. Is I worth a minute on your lips for a life time on your hips. If you think it is worth it, by all means go for it and enjoy it. Just remember to portion it out and go on the lighter / smaller size of a helping

BOD - FREE 1 Month Trial Launches today!!

 

EEEKKKK!!! I have some BIG and EXCITING news!!!

Have you been hearing people talk or post about BOD or Beachbody on Demand? Have you been wanting to try some of the programs that Beachbody has to offer but don’t want to invest till you know if you are going to like them?

Well Guess what?!? You are in luck!!! Starting this Wednesday March 25, 2015, you can get a FREE month of Beachbody on Demand and try out the 11 full programs that they have on their and even some sneak peak workouts of the newer programs like T25, 21 Day Fix, and even 21 Day Fix Extreme!!

You may be asking yourself what is Beachbody On Demand. Think of BOD as Netflix or Hulu but for workout programs. That means you can work out anywhere, any time, and on any mobile device, like your tablet, phone or laptop!!  You can stream a workout now, just like you can Friends, Grey’s Anatomy, Bones, etc.

Beachbody listens to its customers and Beachbody on Demand is the company’s way of making their programs more accessible and convenient and even more than that making their customers happy and able to take their health and fitness journey any and everywhere!!

Starting today March 25, 2015, the Team Beachbody Club membership now comes with a 30-day FREE trial. Everyone who signs up will have 30 days to try out all of the benefits of the Club, including Beachbody On Demand before their first quarterly billing!!! This is an amazing opportunity and great way for YOU to try out Beachbody on Demand and find a program that fits you and your lifestyle!

And Starting on April 1^st, Team Fearless Dreamers will be running a FREE BOD Challenge group for the entire month of APRIL!!! This group will include health and fitness tips, insights to different programs, tips on how to save money for shakeology, and most importantly a FREE month’s membership to the Team Beachbody Club!! You will be able to check out all the programs that are on demand right now and get sneak peaks of the newest programs from Beachbody!!

Interested in getting a Free month’s worth of program sneak peaks? Email me at jgerity83@gmailcom or visit my webisite and I will get you added to my FREE April BOD Challenge Group! Or click this here and sign up for your Free account today!! 

 

 

Health and Fitness Tip #18 - Relieving those aweful side stitches

Relieve those side stitches

You know it: a sharp pain just below the rib cage that always seems to pop up when you're working out at your hardest. It's called the side stitch, and it can be a major nuisance—especially when it keeps you from completing a workout. To ease the ache (so you can get on with your workout), take your fist and press it beneath your rib cage while taking deep breaths from your belly for about 10 steps. In about 30 seconds, the pain should subside, so you can get on back to your fitness workout.

The only way to succeed is to not worry about what anyone else is doing.

 

 

The only way to succeed is to NOT worry about what anyone else is doing! 

Gahhhhh!! That's hard! How many of us compare ourself to others? How many of us compare our journey to others? How many of us compare our weight loss to others? How many of us compare our job to our coworkers?

I know I am GUILTY of doing it! It's so easy to see others make progress and not say why not me? What is wrong with me? Why can't I be like that? 

Guess what?!? You can!! You can be better!! But you have to stop comparing yourself! You know your body, you know your limitations! You can do anything you need / want to do! You just have to believe in yourself and work for it! The best way to do that is to STOP comparing yourself to others, STOP caring what others think and say about you, and START putting your blinders up!! 

Don't worry about others and just focus on you!! Focus on your goals, dreams, and what you want with your life!! Leave the comparison up to who you were last week to who you were this week!! 

We are all settled in!!!

We are all moved in!! Last week was a long week. Moving is absolutely no fun!! Especially when you do it your self. My husband and I are no longer young, like we think we are, especially when it comes to moving BIG HEAVY stuff. Last week taught us patience and it taught us that the next time we move, which is inevitable because he is a football coach, that we WILL hire people to move the big heavy stuff. However, after many trips to state college 2 in less than 24 hours, we have all of our stuff in our townhome AND we have most if not all of it put away. All our clothes are unpacked, our furniture is placed where we want it, AND my office is all set up for the week ahead!! Last week took a lot out of us. We were gone from Friday to Thursday late night. And then this weekend we put together the office, unpacked all our clothes, put the empty bins and bins we didn't need right away down in the basement. However, we are done! And we finally have a place to call our OWN!!! Yes that is the most exciting part of this entire journey, is that we can actually live like a married couple and have a place of our own. YAY!!!!

 

Below are pictures of my office. I have a Couch, a desk, a blue thinking chair, and an ottoman. Now I just need a chair for my desk. I also have 9 cubes filled with all my work stuff including my Personal Development books - one cube of all the books I have read, and another cube of the books I need to read, a cube filled with all my workout programs that I have or will be doing, a cube of giveaways for my coaches, a cube of giveaways for my customers, a cube of notes and important information with Beachbody, and a cube of all my personal training books and notes. I am in love with my office and can't wait to add more to it, especially the walls!  

Couch for sitting or laying when I am reading or having meetings.

All my Work things - notes from meetings, give aways for my coaches and customers, Programs, Personal Development books, and Personal training books

My Thinking Chair / Corner. I have a chair and ottoman to work on. I also have a desk that needs a chair for my videos and when I have meetings.

Health and Fitness Tip #17 - Snag the Right Support

Snag the right support - When it comes to Sports Bras What do you get?

Sure, your yoga sports bras works great for downward dog—but when it comes to high intensity workouts like insanity, T25, running, etc. you'll need one that's designed to lock them in for all that jumping around and pounding. So what should you look for? "The best sports bras are loose around the chest so you can expand your ribs and diaphragm more effectively. But they should also be form-fitting," says Deena Kastor. Just make sure the cup is made of comfy material (like a soft compression fabric; look for descriptions that include the terms "breathability" and "compression")—you don't want to be itching 10 minutes into your workout! Also go with what feels right on you, whether that means it comes from target, Walmart, or Victoria Secrets. You need to know that you won't be stopping 5 minutes in tow your workout adjusting, itching or pulling at your sports bra. Find a brand that best fits you and your needs!  

NEW RECIPE - GLUTEN FREE GRAIN FREE Vanilla Cupcakes

 

 

OMG!! I made these for my husband for his birthday! All homemade and delicious! I didn't know how they would turn out but he loves cupcakes so I decided to give it a whirl! Lets just say out of the 12 I made, I only got 2! So I would say that they were HUSBAND approved. They were sooo easy to make and the frosting was easy too! Check out the recipe below and definitely try these out. The next time I made them I think I am going to try almond meal just for those that don't like the coconut taste. 

Ingredients

1/2 cup of Coconut Flour
1/4 tsp Gluten Free Baking soda
4 Eggs
1/3 Cup Coconut Oil
1/2 Cup Honey
1 TBSP of Vanilla extract

Directions

1. Preheat oven to 350 Degrees F
2. Combine all the dry ingredients in a medium bowl and mix well.
3. Add the wet ingredients to the dry ingredients and mix well. I used a blender.
4. Divide Batter among 12 cupcake papers
5. Bake for about 25 minutes, or until a toothpick inserted in the center of a cupcake comes out clean
6. Cool and then Frost

Frosting

1 cup of all natural organic Peanut Butter (can sub almond butter)
1/2 cup of cocoa powder
1/4 cup of honey

Mix all ingredients together and frost cupcakes.

BE YOU!!!! Be uapologetically you!!!

Be UNAPOLOGETICALLY you!! 

So many people are not themselves because they are too busy trying to impress everyone around them and run with a crowd that isn't truly who they are. 

Not you!! Don't hide yourself away from others. Don't be afraid to be who you truly are! Because like Dr. Seuss said, "those who mind don't matter, and those you matter don't mind."

Stop caring what others think. BE YOU!!! Don't be anyone else! Be you and be unapologetically you!! Be the BEST version of you!!! Be proud of who you are and where you come from! Be proud of what you do and what you stand for! You are unique and there is no one like you out there. So shine on!! And shine bright!!

 

Today stop trying to be someone you are not and start being the amazing person you are!!!

Transformation Tuesday - Janae B.

21 Day Fix Does it really work?

Look at these amazing results that Janae got from doing it. All it took her was 21 days to lose the bloat and gain the bikini body she wanted. And because she got such amazing results not just with her body but with her health, energy, and confidence, that she decided to become a coach herself!!

So is the Fix for real? Here are a lot of questions I get with the 21 Day Fix

Does it only take 21 days for everyone to gain that body? No but no matter what shape you are in, you will lose 5-15 pounds in the first 21 days.

So what do you do after the 21 days? - I suggest that you continue to do the 21 day fix, a second round even a third round till you hit your goal weight and body.

Is this unsafe? - The 21 day fix is all about portion control. Not unsafe at all. You are still eating a TON and you are balancing your nutrition so you do not eat too much of one thing and not enough of another.

Do I have to eat a set meal plan? - NOPE!!! You eat what you want and when you want! The only rule is that it has to fit into the containers and you have to have that container left to be allowed it.

Is it hard? - NO the meal planning is simple and easy. The first time looking at it, you might feel overwhelmed but by day 5 you are  pro!

Shakes - Do I have to do them? - No put I will tell you that I strongly recommend that you do them at least the first round. Why? because shakeology gives you energy and when you are starting a new program whether you have worked out daily before or are brand new, you will need the energy to keep going. Plus it has many other benefits too!

Workouts - Are they hard? - They can be if you push yourself, but there is a modifier too. I have clients that range from 20-65 that are doing this program and love it and take the workouts at their own pace.

If the 21 Day Fix, sounds like something you would like to do and you want to know more about it, you can email me at jgerity83@gmail.com or you can check me out on my teambeachbody website.

Moving = Change - The Final Phase in our Move

Its here, the day has come! It is the final phase of our move! This past weekend I have had a flood of emotions go through me. I am excited, tired, sore, sad, relieved, and over whelmed.

Friday I came to State College, to start moving, packing, throwing stuff out, sorting stuff that needs to go to good will and to our new place. Saturday, I was sick to my stomach with stress and over work. Sunday a flood of emotions ran throw me and I balled, change is inevitable, but change is hard. And today, well today I am SORE and excited to start this new journey with my husband. Tomorrow I will be overwhelmed

Moving. There is a lot to say about moving. It can be fun, hard, sad, and challenging all at the same time. This move has forced us to go through our things, combine what we went, toss what we don't, and donate ALOT to goodwill. I love packing because it does allow you to get rid of a lot of things you held on to for just incase you may need it one day reason. But yesterday after everything was packed up but the bare minimal, I realized now I have to UNPACK it all at home. That was my breaking point. I lost it. My poor husband looked at me and say you are overwhelmed aren't you. Yes I am. Change its inevitable, yet its hard at the same time.

Change needs to happen. And this change is good. This change is preparing us for our future moves. Because those moves are inevitable too! I married  football coach! I need to get use to these moves every so many years. I know they will become easier and each one will just mean we are growing and making more memories. But no matter what spin you but on moving it still means change.

Change is good, moving is good LIFE is good!

Day 1 of the 21 Day Fix

Today Started a new program for me. I finished Insanity Max 30 on Saturday and I cant wait to share those results with you!

However, today I want to talk to you about the 21 Day Fix. This is the VERY first time I am doing this program. SAY WHAT?!?! I know right! This program has been out for over a year and I am now just doing it. Don't get me wrong, I have been doing the eating plan since it came out, but I have never done the 2 together! Well here it goes!

Today was day 1 with Cardio Fix. It was not easy by any means, even after I have finished Max 30. I was drenched in sweat. However, I am not has tired, as I usually am when finishing Max 30. However I know I am going to be sore. Why? Because she uses weights. Today was the first time I have picked up a weight in I don't know how long!

I really enjoyed the workout. There were 4 different rounds and each move was a minute long, and well a minute long does sound long but let me tell you, they were long! haha

Though its only day 1, I am excited to see where the next 3 weeks takes me. And then after that its 21 Day Fix Extreme - Count Down to Competition Meal Plan

Heath and Fitness Tip #15 - Have a Fruity Ice Cream Sundae

Have a fruity ice cream sundae

Next time your husband, boyfriend, family or friends decide to make an ice-cream run, don't worry about being left out of the fun! Order a fresh (and super-refreshing) ice cream sundae, piled high with diced kiwi, pineapple, and strawberries, avoid the syrups and go to town on this amazing treat. OR even better, make your own for everyone at home and use coconut ice cream OR freeze bananas and then blend them up  and use them for you ice-cream!! This way you'll get a serving of delish fruit—no hefty calorie-laden toppings required.

 

 

NEW RECIPE!!!! Gluten Free / Grain Free Coconut Flour Pancakes

Coconut Flour Pancakes

When it comes to making coconut flour pancakes, there needs to be a fine balance struck so that the finished product is neither too dry nor too soggy, and of course flatness can be a major obstacle to overcome.

Prep Time: 10 minutes

Cook Time: 10 minutes

Yield: 2 people

Ingredients:
1/4 cup coconut flour
1/8 tsp baking soda
1/3 - 1/4 cup coconut milk
2 tbsp organic, cold-pressed coconut oil
3 eggs
1-2 tbsp honey
1/2 tsp vanilla extract
Maple syrup to taste
Grass-fed butter for cooking (I use Kerrygold)

Directions:
Before starting, please make sure you don’t mix your pancake batter too thoroughly. An overly mixed batter can often result in flatter, rather listless pancakes, so a good rule of thumb is to not worry about leaving lumps in the mix. In fact, lumps are a good thing!

Another thing to remember is that you won’t be able to see bubbles forming as much as you would with plain old wheat flour, so I’d suggest using a fork or spatula to gently lift your pancakes before flipping, just to make sure the underside is nicely browned.

1. Thoroughly mix the eggs, coconut oil, and honey together.
2. Add the coconut milk and vanilla extract.
3. Throw in the coconut flour, baking soda, and salt. Mix, but remember, not too much!
4. Melt a dab of butter in your skillet and then using a measuring cup, add a little batter to the pan.

I recommend figuring out how many pancakes you’d like to make beforehand so that you can use an appropriately sized cup. This recipe should yield around 8 or so pancakes. Remember that you aren’t likely to see many bubbles forming on the top, so carefully check the underside of your pancake before flipping.

For best results, serve your pancakes right away. Drown those bad boys in maple syrup, grab your fork, and have at ‘em! Pancakes are a serious weakness of my husbands. Suffice to say, you’re in for a real treat!

Fixed approved - 2 pancakes count as 1 yellow and then the maple syrup count as 1-2 TBSP, and butter is 1 teaspoon.

Making Progress in the Moving Department!!!

This weekend Rich and I went back up to State College to continue to back, clean out the basement, throw things out, etc. On Friday after dinner we headed up there, thinking we were going to have to turn around that night with the winter storm warning the entire state of PA had. BUT....we kept checking the weather and knew that we would be fine if the storm was done by Saturday night.

All I can say is I am glad we didn't stay home. In State College, we might have gotten 2 inches and NO ice!! However, it was the perfect day to stay in and pack!

We got a lot done, however, we looked at each other on Sunday and said, We still have a lot more to go! YUCK!!!

I hate moving, I hate packing, I do not like this process at all! I told my husband last night that I wish I could click the back of my heels and have it all get done! Wouldn't that be NICE!!! haha Oh well, it will be easier the more and more we do it with his job. Plus, it is helping me pitch all my teaching materials that I will never use again. Oh and it helped my husband go through all his old GEAR from all the schools he coached at. I have been nagging at him to do it for years!!

This weekend was successful no matter how tiring it was. We were able to load up the Yukon with a blue chair, cleaning supplies, towels, more wedding gifts for the kitchen, and other things we needed. No bed yet, but hopefully in 2 weeks. BUT we are making progress!!! I no longer have to sit on the floor to do work! I have a table stand and a blue chair!! So I am happy girl!!!

My New Work Space

Health and Fitness Tip #14

Fun up your food

It's easy to get in a rut when it comes to eating clean and changing your lifestyle, even if you're loading up on flavorful fruits and veggies. So what's the solution? SPICES!!!

 

Have plenty of spices, fresh herbs, lemons, limes and Cholula sauces at your cooking beck and call. It's amazing what a little dash of spice, sprinkle of herbs, pinch of lemon zest, or squirt of lime juice can do to liven up a dish, let alone your new lifestyle change. The best part: They contain almost no calories, and are FREE foods on the 21 Day Fix and Fix Extreme!! Experiment with your dinner, tonight!

 

 

Get Fix for Summer Fitness Group - Starting March 2nd

 

Winter blues go away!! Summer time is on it's way!

It's hard to believe, but summer is not that far away! Spring will be here in a little over a month and then summer will be here in the blink of an eye!

Do you have summer plans already? Are you going to the beach? Do you have a wedding you are in? Or do you just want to get rid of the baby weight you gained? Whatever it is, you can do it! And with the help from me and the fitness group you will be Summer ready before summer even gets here!

I am on a mission to get lean before April! Why? Because I will be headed to Cancun with the top of the top Beachbody coaches and trainers! I want to look my best in a bikini that I have not worn in 2 years (I didn't have time last year with the wedding) and in the cute summer outfits I am planning on buying and taking!

I need your HELP!! I need accountability and motivation to keep me going because I am about to do the 21 Day Fix for the FIRST time ever!!! Yes, you read that right! I have been following the meal plan 5-6 days a week but not as strict as I should be! And I have not done the workouts at all!

Starting March 2nd I am starting the 21 Day fix, Get Fix for Summer, fitness group! In this group you will be provided with 3 weeks of workouts, meal plans, support, motivation from others and myself doing the program, portion control containers to keep for life and a month of Shakeology!

The 21 Day Fix is all about portion sizes and all about SIMPLE!! Simple eating and simple workouts. The guess work has been taken out for you!! And guess what you can still have a glass of wine or some chocolate with this amazing plan!!! And I have had clients lose anywhere from 5-15 pounds in their first 21 days!

Spots are filling up fast!!! RESERVE YOUR SPOT NOW!!!

 Email me at jgerity83@gmail.com or send me a message on Facebook Jaissa Gerity Yahner, to learn more about the 21 day fix and how you can reserve your spot today!

NEW RECIPE!!! - Chicken Chili Soup

Its been freezing here in PA and my husband is not a big Soup eater, but he called me up the other night and asked me to make this Turkey Taco Chili Soup that I would make all the time when he was coaching football at Penn State. So I sent him to the grocery store with a list of the foods / things I needed to make a NEW healthier creation! However, sending a man to the grocery story is not the best choice, half the time, especially when there is more than 2 items on the list.

He came back with double of everything AND ground Chicken instead of ground Turkey. So I made the Chili with that instead of saying anything and making him feel bad.

This chili was amazing and  think I will use chicken from now on! Plus it HUSBAND approved! He loved it and ask if it can be something we have weekly! Plus its very filling!!

So how did I make it?

Ingredients

Tomatoes - I used grape tomatoes
1 pound of ground chicken or turkey
lime juice - squeezed from real limes 2-3
cayenne pepper
garlic powder
red peppers
chili powder
cumin powder
Black Beans - can use kidney or chick peas

Directions:

First cook the ground chicken in frying pan. Once it is done cooking (I do about 15-20 minutes I like mine crispy) Then marinade it with in lime juice, garlic powder, red peppers, and Caynee pepper. Not a lot about 2-3 limes and then 1/4 = 1/2 teaspoons of each seasoning.

While chicken is cooking purée a green container (a cup) of tomatoes. I cut in half before putting them in the magic bullet.

Once chicken is cooked pour the tomatoes in a sauce pan and bring to a boil.

 Add a yellow container (1/2 cup) of black beans, a red container (3/4 cup)  of the cooked ground chicken, and seasonings - chili pwoder, garlic powder, cummin powder.

Cook on low for 20 minutes.

Add a blue container (1/4 cup) of shredded cheese or a 1/4 of a Avocado and top it off with a dollop of PLAIN Greek Yogurt!


You can not go wrong with this recipe! It was amazing!

If you are doing the 21 Day fix or the 21 Day Fix Extreme the recipe is 1 red, 1 yellow, 1 green, and 1 blue.

Testimonial Tuesday - 3 Day Refresh

I had a challenger just finish up the 3 Day Refresh and she lost 8 POUNDS!!! I couldn't believe it! In just 3 days she lost 8 pounds. She couldn't either!! This is what she said......

                       "I actually had to weigh myself 3 times this morning because I couldn't believe what the scale said! I lost 8 pounds and 2 1/2 inches on my waist. And I feel fabulous!"

This challenger has been doing the 21 day fix and drinking shakeology daily since December. Keep in mind that is only 2 1/2 months. She also sent me this......

                       "Thank you! I couldn't believe it! I looked back and from the beg. of December I've lost 24 pounds and 9 1/2 inches from my waist! It's crazy! And I am so happy about it!"

She has lost 24 pounds OVER a 2 1/2 month span and one of those moths was CHRISTMAS!!! And this has all happened because she CHOOSE to finally take a stand with her health and get fit and happy.


It's amazing what eating clean, portioning your food, workout 30 minutes a day, and a determination can do in just under 3 months.

No I don't have pictures to show, but just these words alone are why I do what I do!!!

Our First Night in the our New Place

On Friday, my husband and I, officially moved out of my parents house and into our own townhouse (rented, of course) with bare minimal furniture! And when I say bare minimal, I mean it. No lie! We have 2 blow up matters in the bed room, and a table in our dinning room! Nothing else. And the table in the dinning room didn't get in here till Sunday night! Where is the rest? Still in state college, until we can make trips and get things out of there.

So Friday night was our first night here. We ate dinner on the floor and we slept on Air Mattresses or at least Rich slept on an air mattress. I on the other hand went to bed high up off the ground and on a firm solid bed. Saturday morning I woke up to being on the floor and being very sore, and no I didn't fall off the bed!

What happened?!? Just a hole in the bed that's all!! Haha Not how we planned on starting this new chapter of our lives. But in the famous words of my mother, we are making memories.

Has this ever happened to you? What was your first experience like finally moving in with your husband or significant other?

Health and Fitness Tip #13 - Be weekend warrior

Be a weekend warrior

You've been following your new clean eating plan to the letter, but enter: the weekend. To deal with three nights of eating temptations (think: birthdays, weddings, dinner parties, holidays), up your activity level for the week and on the weekend. For instance, try taking an extra 15-minute walk around your office each day, pushing harder, doing extra 10 minute abs. Then, go on and indulge a tiny bit, guilt free. Another party trick? Enjoy a serving of shakeology or a piece of fruit before a celebration, which can help you eat fewer munchies at the event.