Motivational Wednesday - Obstacles: Lets make them melt!

Most obstacles melt away when we make up our MINDS to walk boldly through them.

Obstacles can be to scary! They can be debilitating. They can take up all our time. They stop us from moving on, moving forward. They stop us from stepping outside our comfort zone. They stop us from thinking positive.
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Do you know what our biggest obstacle is? We all have the same one in common, too!
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It's our minds! Our minds and our thoughts are our biggest obstacles! When we think something it becomes true. When we tell ourselves over and over again that we can't, then our thoughts and our actions make it happen.
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But when you conquer your mind, conquer your thoughts and walk BOLDLY though them, then that is where the magic happens!
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Today I want you to start thinking more positively, today I want you to start conquering your thoughts and your mind little by little. Take one thought at a time and walk boldly through it!
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Make today your day that you conquered the biggest obstacle in your life, Your thoughts!

Tasty Tuesday - Homemade Gluten Free Grain Free Breads

BREAD! BAGELS! Deliciousness!!

I have been in a BAKING mood the past few weeks and this week I dedicated it to BREADS!!! I made 3 different ones and let me tell you I AM in love with each of them!! I made a simple almond bread that reminds me of regular white bread. I made almond / flax meal bagels that taste amazing toasted or not!! And of course I made a BANANA bread that is out of this world amazing!! 

Each bread tastes like it is made with real gluten flour, but they aren't and they are WAY better tasting then the gluten free breads that you spend TONS of money on! They are super simple and easy to make!! All you need is a bread pan  and a donut pan (for the bagels) and then all the ingredients, which there aren't much!

Check out the recipes below and definitely make them!!! They will be great for the holiday seasoning!!

Grain Free Bagels

Ingredients: 

1 1/2 c almond flour
1/4 c flax meal
1 T coconut flour
2 t baking powder
1/4 t pink salt
5 eggs
2 T apple cider vinegar

Directions: 

1. Preheat oven to 350 degrees
2. Grease donut pan and dust with coconut flour
3. Pulse almond flour, flax meal, coconut flour, baking soda, and salt in food processor
4. Add eggs and vinegar and process until combined
5. Place batter in ziploc bag, snip off corner, and pipe into donut pan
6. Bake for 20-25 minutes or until toothpick inserted into center comes out clean
7. Remove from oven and allow to cool in pan for 1 hour

Banana Bread

Ingredients: 

4 bananas
7 eggs
1/4 c coconut oil, melted
2 t vanilla
3/4 c coconut flour
1 T cinnamon
1 t pink salt
3/4 t baking soda

Directions: 

1. Preheat oven to 350 degrees
2. Grease 9x5 inch loaf pan
3. Combine bananas, coconut oil, vanilla, and eggs in food processor
4. Mix in coconut flour, cinnamon, salt, and baking soda
5. Allow to sit for 3-4 minutes for batter to thicken
6. Pour batter into loaf pan
7. Bake for 45-55 minutes

Simple Almond Bread

Ingredients: 

2 1/2 c almond flour
1/2 t pink salt
1/2 t baking soda
3 eggs
1 dropperful stevia
1/2 t apple cider vinegar

Directions: 

1. Preheat oven to 300 degrees.
2. Grease 7.5x3.5 loaf pan or line with parchment paper.
3. Combine almond flour, salt, and baking soda in large bowl.
4. Whisk eggs, stevia, and vinegar together in medium bowl.
5. Stir wet ingredients into dry ingredients.
6. Scoop batter into loaf pan.
7. Bake, on bottom rack, 45-55 minutes, or until knife comes out of center clean.
8. Cool then cut into 12 slices.

Maintain Don't Gain Group Forming NOW!!!

The holiday season is among us. Whether we want to admit it or not, it's here!! 

Do you want to wear your SKINNY Jeans this Holiday Season? Do you want to feel comfortable and confident in what you wear? Do you have a little black dress you plan on wearing this New Years?

Did you know that most people gain an average of 8-15 pounds over the holiday season. That means from October to January 1st people put on anywhere from 2-5 pounds a month.

And when you think about it, it makes sense. After all, it was candy season last month, this month is stuff yourself like a turkey month, and then Christmas is nothing but sweets and parties galore!!

Don't be the norm. Don't wait till you wake up New Year's Day and realize your clothes don't fit.

Be among the few and DON'T GAIN any weight this holiday season!

How? By letting me help you! With my Maintain Don't Gain Fitness group, you will be able to still enjoy all those treats, delicious thanksgiving meal, left over, and holiday parties with built in cheat days, portion control, and learning how to make choices over what you REALLY want and what you don't care for.

I promise I won't tell you no when it comes to enjoying the holidays, because I will be enjoying the treats and meals along with you.

BUT I will provide you the tools, support, and accountability to be among the few that don't gain weight during the holiday season and even help you lose weight this time of year!

Last year, my members where among the few and were able to keep the weight off, lose weight, and still enjoy try sweets and treats that the holiday season brings!

If you don't want to be among the many, then fill out this application. Let's get you enjoying the holiday season while not feeling bloated and guilty from treats and meals you will be enjoying!

Health and Fitness Tip #102 - 7 Ways You’re Sabotaging Your Workout

7 Ways You’re Sabotaging Your Workout

It’s not always easy to maintain an exercise routine. With busy work schedules, long commutes, and family commitments, keeping up with regular exercise can be difficult at times. So what steps can you take to make it a little easier?

In addition to the challenges posed by hectic schedules, we often do things to make it more difficult for ourselves than it has to be. Sometimes, we’re sabotaging our workout routines without even realizing it. Here are a few things you might be doing that make it more difficult for you to maintain a regular exercise regimen.

1. Lack of regularity

One of the easiest ways to make sure you get your workout in each day is to make it a regular part of your daily routine. That means exercising at the same time each day, and allowing yourself enough time for exercise. This doesn’t mean you need to schedule hours at the gym every day. Just a 20-minute walk or jog can go a long way. So, try setting your alarm 20 minutes earlier in the morning and going on your walk at the same time each day. Eventually, walking will become just another part of your daily schedule, like brushing your teeth or showering. Or if you’re not a morning person, make sure to schedule your walk at the same time each evening, and treat it with the same importance you’d give to any other appointment.

2. Pushing too hard

We can all get a little overzealous with our workouts, and it’s tempting to push yourself to the limit in order to get a closer to your fitness goals. But this can actually set you back. Pushing your body this hard can lead to injuries that can take you out of the game for extended periods of time and wreck your momentum. And even if you don’t injure yourself, being this intense with your workout can lead to psychological burnout. Stressing yourself like this can sap all of the joy right out of your exercise routine, and can make it mentally more difficult to keep going. So although it can be tempting to skip your off days and just keep pushing, taking a break now and then is important both for your body and your mind.

3. Lack of variety

While consistency is important in terms of the time of day that you workout – that is, making your workout a regular part of your daily routine — variety can be important, as well, in terms of the type of workout you do. Try changing up your jogging or walking route. Or try a different type of workout. Maybe try using a resistance band or doing some yoga poses — both exercises you can do at home. Create a new playlist to listen to while you’re exercising, or consider working out with a buddy a couple times a week. Whatever you can do to keep your workouts fun and enjoyable will be helpful. Doing the same workout day after day can get boring, and that can destroy your motivation.

4. Overworking Muscle Groups

Another reason that variety is important is that working the same muscle groups over and over can lead to imbalances and injuries. So when possible, try to alternate between upper body and lower body workouts. Trainers also often recommend opposing exercises within the same workout — for example, following bench presses with rows. Not only will this help you to avoid injuries, it’s also more likely to help you achieve the results you’re looking for in terms of building muscle, and that in turn can help encourage you to keep going.

5. Distractions

These days, we’re constantly connected. And that can be great in a lot of ways, but it can also get in the way of our workouts. Responding to texts and social media notifications can pull us away from our workouts. And if we only have, say, 20 minutes for exercise each day, spending five of those minutes on our phones can have a real impact over time. If you listen to music on your phone while you’re working out, that’s great — but if you find yourself frequently being distracted by texts, Tweets and Facebook messages, try putting your phone on airplane mode while you’re exercising.

6. Copying Other People

It’s easy to see someone who’s in great shape at the gym and conclude that, if you do the same exercises they’re doing, you’ll see the same results. Or to copy the exercises you see trainers and fitness models doing on YouTube for similar reasons. But the reality is, we each have unique bodies with unique needs. What worked great for that woman with the six-pack you saw at the gym last week might not work well for you at all. And by the same token, a workout that gives you great results might not be as effective for others. So it’s about listening to your body, and paying attention to what seems to be giving you results and what doesn’t. There’s no need to compare yourself to others. If you’re not sure what exercises would be best for you, consider working with a trainer.

7. Missing sleep

As we all know, when we’re lacking sleep, it can be difficult to muster the motivation to hit the gym. Especially if you typically workout in the morning, it can be very tempting to hit the snooze and sleep for another 20 minutes, rather than get up and exercise. And what’s more, losing sleep can result in a decrease in the hormone that related to protein synthesis and muscle recovery after stress, including exercise. So if you’re not getting enough sleep, your workouts will be less effective, and you’ll find it more difficult to build muscle.

With our hectic, day-to-day lives, it can be challenging to maintain a regular workout routine. But we don’t need to make it harder for ourselves than necessary. If any of the above scenarios sound familiar to you, there are steps you can take to stop sabotaging your workout, and to make it easier on yourself to stay healthy — starting today.

10 Sanity-Saving Thanksgiving Tips

10 Sanity-Saving Thanksgiving Tips

Your Unexpected Thanksgiving Toolkit 

This year is going to be different. You've decided on the menu two weeks before the big day, convinced your Aunt Charlotte that you really can live without her famous oyster green bean casserole and remembered to ask your sister to bring her big coffee urn. But no matter how well you plan, you know some problem is going to pop up. No biggie, we say. Here are 10 tricks for tackling everything from "Yikes, who borrowed my fat separator?" to "Where am I going to put everything?" Let the holidays commence! 



1. Ice Chest as a Fridge 

In the lead-up to the big feast, refrigerator real estate is precious. Clear out those space-hogging bottles of dressing and pickles, and stow them in the garage in a cooler filled with ice packs. Other genius plays with this wonder box: Use it to brine your turkey overnight (make sure to add plenty of ice). Or treat it like a warming drawer — it's insulated, after all. Line it with aluminum foil, add some folded towels and fill it with hot dishes as they come out of the oven. (Employ common sense here and don’t melt your cooler.) 



2. Pennies as Pie Weights 

To prevent your pie shell from puffing up during parbaking, experts recommend filling the bottom with pie weights, but you can also use dried beans, uncooked rice, gravel — even screws or pennies (just line the dough with foil first). 



3. Aluminum Foil as a Roasting Rack 

The point of a rack is to hold your bird above the pan so heat can circulate evenly. Who says it has to be made of wire or cost a lot of money? If you don't have the store-bought variety, crumple some sheets of foil into thick ropes and wrap them in coils on the bottom of your pan. Or go biodegradable and place the bird on a bed of halved onions, carrots and celery. 



4. Slow Cooker as Mashed Potato Keeper 

The only thing worse than lumpy mashed potatoes on Thanksgiving is cold, gluey ones. To keep your spuds warm when every burner of your stovetop is in use, butter your slow-cooker insert, add a little heavy cream and spoon in the potatoes. Set the temp to low and stir every hour or so to keep your potatoes smooth and silky. 



5. Measuring Cup as a Fat Separator 

The secret to great gravy is skimmed — not greasy — pan drippings. If you're without a fat separator, pour your drippings into a large heatproof measuring cup and pop it in the freezer. As the drippings cool, the fat will rise to the top and solidify, making it easy to skim off with a spoon. 



6. Thermos as a Gravy Warmer 

If it works for minestrone, it'll work for your bourbon gravy. Decant to a gravy boat just before serving. 



7. Salad Bar as a Sous Chef 

Shave hours off your prep time by picking up ingredients from the supermarket salad bar that are already cleaned and ready to go — think chopped onions, trimmed beans, sliced bell peppers, hard-boiled eggs and even crumbled bacon. 



8. Kitchen Cabinets as a Cookbook Stand 

Minimize clutter in the kitchen, eliminate flipping back and forth, and protect that fancy computer tablet that you just know is going to get damaged in the cooking chaos by making copies and printouts of the recipes you'll be cooking for the feast. Then, on game day, take a note from FN food stylists and tape them at eye level to the doors of your kitchen cabinets. They'll be easy to read and follow, and you can make notes on the fly — and even arrange them in order of your cooking prep. 



9. Chicken Broth as a Turkey Reviver 

Overcooked the bird? Before you spirit that platter of dried-out breast meat to the table, drizzle it with a little warm chicken broth. It'll help moisten the meat and add flavor. This is also a good trick for perking up slices that have gone from room temp to cold. 



10. Corkscrew as a Guest Deflector 

To keep well-meaning family and friends out of the kitchen during the final flurry of cooking, come up with a few tasks they can do to help. Opening the wine, filling water glasses (which you have placed outside of the kitchen), hanging coats and herding children will all be appreciated — and will guarantee you time to focus when you need it most. 

Stat Day!! Non Scale Victory!!

It's STAT DAY!!

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It's stat day and today's stats are a NON-SCALE VICTORY from yours truly!
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It's fall and jeans can either be your best friend or your worst enemy! I must admit, I hate jeans! They never fit and I always feel big in them.
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BUT....
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Today I was able to fit into one of my favorite pair of jeans that I haven't worn or felt good in, in over 2 years!
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I am so excited! Trust me it didn't come easy!!
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I am human and have lately been having too many cheat meals or treats on the weekend, but for past 3 weeks, I have ZONED in on my nutrition while doing yoga and I am HAPPY to say that I can NOW fit into my jeans and feel CONFIDENT in them!
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When it comes to working out and eating clean, I don't do it to look skinny, I do it to feel great and confident in my clothes.
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And the last 3 weeks have proven successful at JUST that!

Tasty Tuesday - Delicious Salads!!

Delicious Salads!

Check out these amazing salads that you can make for lunches or dinner! They are delicious!! Easy to make and FILL you up! 

I am not a cabbage person, but this cabbage wedge is absolutely AMAZING!! You don't want to miss out on trying it!!

And of course the last 2 I absolutely LOVE because they have yams (sweet potatoes) and Quinoa!! 

You can't go wrong with any of these delicious salads!! 

Spicy Roasted Cabbage Wedges 

 Kale and Roasted Yam Salad

 Roasted Eggplant and Quinoa Salad

God Sized Dreams!

God-Sized Dreams!

Do you have  them? Did you know we were all born with them?
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I didn't know I was. I thought was just meant to be a teacher for the rest of my life. I mean I taught for 8 years before I quit.
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Crazy, right?
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I mean I gave up my pension. I gave up my retirement. I gave up my security. I gave up my benefits. All for what? For a new passion?!? To become a health and fitness coach?!?! To workout daily and post about?!?
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Yep! I didn't realize it at the time,  BUT, I was following my God-Sized Dream!
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When I became a full time Beachbody coach, I wasn't making a teacher salary. In fact, I wasn't even close. My checks ranged from $200 - $700 a month and most of the time it was on the lower end and very unpredictable.
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Not only did I take a HUGE pay cut but so did my Rich!! And at first we couldn't even afford to live on our own, so we moved in with my parents.
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At that point, most people would not have quit their job or moved in with their parents. Rather, they would have searched for a new full time job so that they were making money and had full benefits.
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So why I did I do the opposite?
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Because I was being pulled to follow my dream. I prayed hard on what to do, I mean I thought teaching was it. But..
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The education system is not what it was when I went into teaching. It wasn't the same.
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AND I lost my passion and drive for teaching. For 2 straight years I went to bed crying and woke up crying everyday. I was not longer happy and I lost the passion and drive I had for teaching! I knew I couldn't live the rest of my life the way I was living. I was miserable and it reflected in my relationships with my then fiancé, family, and friends.
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So I followed my Dream. My dream of helping MORE people. My Dream of growing a team. My Dream of Owning my Own business.
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And now, 3 years later and my Dream is continuing to lead me, to allow me to follow my passion, and most of all to continue to HELP others!!
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Rich and I have been able to move out of my parents, follow our dreams, live on our own, and I am happy!! Truly happy waking up each day and following my dream!
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Some times are easier than others, of course, but when I feel like I am on the wrong path, I look back and remember how I got here, and how my dream is BIGGER, every day, how I am not here to be rich in money, but to be rich in helping others with their health and wellness.
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I have big goals. And a lot of them are hairy scary audacious goals but there is no other option but to succeed! Why? Because the fear of having to go back to teaching is scarier then the hairy scary audacious goals I have set for myself!
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Making this leap, following my God Sized Dreams was the best decision I made and I would love for you to become part to my team working towards your goals whether they are making a supplemental income, replacing your salary, or just having the extra income to spend.
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#TeamFearlessDreamers is on fire!! Don't ask why? Ask yourself why not?!? And join our amazing team and get ready for an amazing 2017 year!!

Health and Fitness Tip #101 - 10 Reasons To Eat Dragon Fruit

10 Reasons To Eat Dragon Fruit

1. It’s good for your heart

Dragon fruit is great for your cardiovascular health, helping to decrease levels of LDL (“bad”) cholesterol and increasing levels of HDL (“good”) cholesterol. Studies show that regular consumption of dragon fruit may lower the risk of heart disease and maintain balanced blood pressure. Surprisingly, dragon fruit is also a healthy source of monounsaturated fats, which are an important part of maintaining a healthy heart.

2. It slows the process of aging

Dragon fruit has an impressive concentration of vitamin C, an antioxidant which can keep your skin tight, firm and supple. It does this by reversing the oxidative stress created by free radical action on your body’s cells, which is one of the biggest contributors to aging, both inside and out.

3. It improves digestion

Dragon fruit is an excellent source of fiber, which as we all know is a vital component of healthy digestion. Fiber improves the speed and ease of passage of food through your digestive system, ensuring regular bowel movements and preventing conditions like constipation or irritable bowl syndrome (IBS).

4. It prevents diabetes

The same fiber in dragon fruit which enables it to improve your digestive capacity can also significantly lower your risk of developing diabetes. It does this by helping to stabilize blood sugar levels, and by inhibiting blood sugar spikes than can hit after eating foods with a high glycemic index.

5. It fights cancer

The vitamin C in dragon fruit is a well known enemy of cancer, helping to reduce oxidative damage and mutation of cells by free radical activity in the body. But vitamin C isn’t the only anti-carcinogenic compound found in dragon fruit. These spiky curiosities also contain carotene, which has been linked to a number of anticarcinogenic functions, including reducing the development of tumors. Additionally, lycopene, the antioxidant responsible for the vivid red color of this fruit, has been directly linked to a reduced risk of prostate cancer.

6. It boosts immunity

The high concentrations of vitamins, nutrients and minerals in dragon fruit makes it an excellent choice for giving your immune system a helping hand. Dragon fruit contains vitamins B1, B2, and B3, vitamin C, various essential minerals, calcium, phosphorus, iron, niacin and fiber — all important aspects of a healthy immune system.

7. It alleviates arthritis

Arthritis is a condition which acts on the joints and ligaments, causing pain and loss of mobility. Eating dragon fruit on a regular basis can help alleviate these symptoms, due to the anti-inflammatory compounds found in it’s speckled depths. These compounds work to lower the inflammation causing pain in and around the joints, thereby improving mobility in the process.

8. It treats acne

Not only can the vitamin C contained in dragon fruit be used for internal health, it can also be used to treat external issues as well. Simply cut a thick slice of dragon fruit, mix it into a paste in a small bowl, then apply it directly to areas of irritated or acne-prone skin. Rinse off with water, and repeat twice daily — your skin will look clearer, and be less prone to breakouts.

9. It soothes sunburns

Dragon fruit contains plenty of vitamin B3, which helps to moisturize sunburned skin and release heat from any areas which received a few too many rays. Use the following recipe to make an effective, natural paste to treat your skin.

10. It conditions hair

Dragon fruit makes a very useful natural hair treatment, especially if you regularly color your hair. The anti-inflammatory and antioxidant-rich compounds in dragon fruit help to keep your hair follicles open, allowing your hair to breathe and remain healthy and conditioned. Rub the juice or the pulp of the fruit directly into your hair, or find a quality conditioner which contains dragon fruit extract.

Thirsty Thursday - Soda Water What?

Soda Water What?!?!

Calling all PEPSI, COKE, ROOTBEER, AND / OR SODA drinkers!!!!
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We all know soda is not good for you, but it's addictive and a habit some of us have a hard time breaking.
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Look NO further!! Because I have what you are LOOKING FOR!!

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Here is your SOLUTION!!!
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This Cola flavored Stevia tastes just like Pepsi! And if you add it to plain seltzer water, then you are golden! It tastes JUST LIKE soda pop!! With the FIZZ and all!! 

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Stevia Sweet Lead Drops are amazing and come in MANY flavors, like orange, vanilla, rootbeer, cola, and more. Adding any of these drops to seltzer water will taste just like soda and you will still get your taste without all the bad sugars and junk that comes in the cans!
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Trust! Me I don't like soda but this stuff tastes amazing!!!

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Check out Stevia Sweet Leaf Drops for all their flavors!! 

Thanksgiving Survival Group Launching Now!!

Thanksgiving Survival Group LAUNCHING now! 

OMG!! I am so EXCITED for my next group!! It's all about Thanksgiving!!

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Not only is this group going to help you NOT gain the holiday weight, BUT Its going to help you prepare for Thanksgiving with tips and recipes, BUT it is also going to give you tips on Post Thanksgiving! 

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I mean Thanksgiving is 4 weeks away!!! Are you starting to worry about the holiday weight gain? 

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Don't! 

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Did you know that it is possible to not gain weight over the holidays?!? That its actually possible to lose weight during the holidays  and STILL enjoy that delicious thanksgiving meals, the yummy left overs and even the family get togethers?!?! 

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If you want to be amongst the BELOW average this Turkey season and not gain any weight and even lose weight then you want in the Thanksgiving Survival Group! 

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This group will give you tips on how to stay on track with your workouts, meals plans all while dealing with the stress, the Black Friday shopping, the family get togethers, the left overs, and the Thanksgiving meal itself!! 

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You will get delicious THANKSGIVING recipes that you can make THAT the whole family will enjoy and not know that they are eating healthy! 

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You will also get support, motivation, and accountability, from me and others that are working on fighting the bloat and over stuffed feeling this November! 

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If you are ready and want to be prepared to take on Thanksgiving then email me at Jgerity83@gmail.com with the title BOSS OF THANKSGIVING! and I will get you more information on how you can join the Thanksgiving Survival Group!

Tasty Tuesday ~ Pumpkin Breakfast Deliciousness!

Pumpkin Breakfast Deliciousness

Check out these AMAZING pumpkin recipes! They are all breakfast recipes that can be used as desserts too! 

My favorite is the coffee cake! Its delicious and a small piece will go along WAY!! 

These are a must try and make great desserts or treats for the THANKSGIVING festivities that are coming soon! 

Pumpkin Pie Oatmeal

Pumpkin Waffles

Pumpkin Coffee Cake