Exercise to Improve Your Mood & Your 'Tude!

Ever find yourself feeling grumpy or getting caught up with a negative attitude?  

Here's one solution that might help:  Exercise!  

The endorphins from exercise can help improve your mood and attitude.  You don't need a lot of time to do it - just 30 minutes can be enough to help improve your fitness and make you happier!  When you have a positive mindset you attract more positive things and people into your life, so it's a win-win situation.  If you want to continue on being a Debbie Downer than you can expect that your attitude and mindset will continually attract more negativity to you.  So its a must that you snap out of it if you want to make a change!  

And if you need some motivation to get started try playing your favorite music that gets you pumped up, go outside, take a group fitness class, or seek out a workout buddy.  It's hard to get the motivation to do it when you are in a bad mood, but once you get the rush from those endorphins you'll be so thankful that you did it!  

If you need some accountability with your health and fitness fill out my Challenge Group Application (it's confidential) and share your goals with me.  My challenge groups are private accountability groups that help motivate you and keep you on track.  You'll have tons of fun and form meaningful relationships with others in the group who are on the same mission as you!  

CLICK HERE TO APPLY

How I Sweat My Anxiety Away

When I first started my "fit mom journey" back in march 2013, I started because I hated my body and I wanted to lose weight.  I was dealing with anxiety and insomnia at the time, but I had come to cope with those issues by taking medication to help me deal with them. However there was no pill I could take to make me feel good about the way I looked.  

So, after almost a year of failed attempts, I started once again.  This time I started with a home workout system since I did not have the opportunity to get to the gym regularly.  I would press play every day and get my sweat on at 5AM while my son was still fast asleep.  It was a tough adjustment that first week, but going into week two I noticed that I was feeling pretty good.  I realized that I wasn't having to take my anxiety medicine as much and that I was falling back asleep when I woke during the night.  Going into the third week I stopped taking all meds completely.  Just a few weeks of regular exercise (and clean eating) had me feeling like my old self again!!!

I think that the early morning workouts were especially beneficial for me because the rush of endorphins and sense of accomplishment that I was starting my day with helped me to form a more positive mindset about the rest of my day, instead of waking up and feeling tired and frantic like I had been.  Before I started I was feel overtired when I woke and would feel anxious almost immediately.  It was a downward spiral from there and often  I would joke that I would get anxiety about getting anxiety, so I was in constant state of worry and panic.  When this pattern began to melt away I felt as if I was reclaiming my life back!  

Although it was a little hard waking up earlier at first, I was feeling so good that I didn't care.  And once I was sleeping better through the night I was feeling much more rested, even with the earlier wakeup.  Now I am addicted to my early-morning workouts.  Nothing makes me feel as good as a good sweat session to kick off my day! On days that I don't exercise (at all or in the morning) I notice a dramatic drop in my energy level and motivation. 

If you are struggling with mental health issues I highly suggest you begin to incorporate regular exercise into your day.  I never thought I'd have the energy to do it since I was lacking so much sleep, but I think that after becoming a mom my body was used to lots of demands and little sleep!  

I know it's hard to find the motivation and a system that works for you, so if you would like some accountability and help selecting a workout program email me at fabfitfunjen@gmail.com.  I provide both one on one and group coaching to my clients at no charge when you invest in a home workout program.  

If you have the right support system and plan in place you can make a drastic improvement with both your physical and mental state of health!  

Click here to make me your free coach.  

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Post-Workout Nutrition

Consuming the right nutrients after your workout can be a total game changer.  The muscle breakdown that occurs during your workouts is what gets you those fabulous GAINS that help improve your your results and performance.  The key the key to benefiting from this breakdown is a quick recovery.  I never paid much attention to post-workout nutrition, but since I have started using Beachbody Recover after my workouts I will tell you my results have never been better!  

Recover is a chocolate protein drink that's loaded with phytonutrients and amino acids to help repair and recover your muscles after the strain/breakdown from your workout. It also reduces the muscle soreness after your workout which is a major bonus!  It's really yummy (tastes like chocolate Yoo-Hoo!) so it can easily be mixed up with water in a shaker cup. 

I have also been adding in creatine to my Recover drink which helps me to push harder and increase strength, power and endurance in my workouts.   I use the creatine from the Beachbody Performance line which is a creatine monohydrate product (the most effectively proven form of creatine) and is NSF-certified.  Since I've been using this I've seen rapid improvements in my workouts and I'm lifting heavier than ever before. I'll be honest - I always thought creatine was for the dudes only but it turns out that it's an equal-opportunity workout enhancer that's great for both women and men.

In closing, if you are serious about your fitness and you want to improve your performance, then you need to choose wisely when it comes to your post-workout nutrition and supplements.  If you would like to learn more about the Beachbody Performance line email me at fabfitfunjen@gmail.com or order your Beachbody Performance sampler here to try out the variety of products offered.  

Click here to buy the Beachbody Performance Sampler.

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Dealing With a Food/Booze Hangover

If you are feeling a food and or booze hangover today you are not alone!  It's pretty common here in the U.S. to indulge a bit too much on the infamous Super Bowl Sunday.  Wings, nachos, cheesy dip and chips, beer, etc... it sure tastes good but can leave you feeling pretty rough today if you had too much.  

Here are some tips to help you get back on track:  

1. Forgive yourself!  One bad day isn't that big of a deal.  So just give yourself a break and move on to tip 2...
2. Make today better!  Get in some exercise (even walking or yoga will do - doesn't have to be hard core!) and eat some healthy food.  It doesn't have to be a perfect day but you have to do some good today if you want to feel better tomorrow.  Eating greasy food, loading up on caffeine, and being inactive won't make you feel much better tomorrow.  Make sure you have at least one meal that contains lots of greens (raw is best) and stay away from dairy.  If eating a salad doesn't sound appetizing try a green smoothie!  
3. Hydrate.  Drink LOTS of water.  Coconut water is great too!  Don't have more than one cup of coffee since caffeine can dehydrate you even more.  
4. Set a plan for the rest of the week.  Plan to eat extra healthy, stay away from alcohol, and workout a little longer and/or harder.  
5. Get some rest!  Go to sleep at least one hour earlier than normal so you can wake up feeling rested and refreshed to put you plan into action (tip #4) on Tuesday!  

I hope you found this information helpful!  If you have any questions or would like to work together to set up a plan email me at fabfitfunjen@gmail.com

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Fab Fit FIXATE Cookies!

Many of you that know me or have followed me on social media know that I started my transformation with 21 Day Fix.  This program really was life changing for  me (and soooo many others) because of it's super-simplified and effective approach to nutrition.  It focuses on eating healthy foods portioned out by each food group.  Eating on a 21 Day Fix plan is anything but boring.  You get to eat a variety of delicious foods, and LOTS of them.  The only complain I ever hear about 21 Day Fix is that it is sometimes too much food! And it even allows for wiggle room with things like desserts and wine!  #awesomesauce

The Fixate cookbook was released in 2015 and this has brought over 100 delicious 21 Day Fix-approved recipes into our homes.  I wanted to share one of the desserts because I love sweets and I think these cookies are yummy!  I have made a couple of modifications to the recipe because I love to create in the kitchen and put my own spin on recipes.  

BUY YOUR COPY OF FIXATE HERE FOR ONLY $19

Ingredients:

• 2 cups almond flour
• 1 cup garbanzo flour
• 1 tsp. baking soda, gluten-free
• 2 tsp cinnamon
• 1/4 tsp. sea salt (or Himalayan salt)
• 1/4 cup extra virgin organic coconut oil, melted
• 1/4 cup pure maple syrup (or raw honey)
• 2 large eggs (room temperature preferred)
• 1 tsp. pure vanilla extract
• 1/4 cup Enjoy Life semi-sweet mini chocolate chips

Optional:  unsweetened coconut flakes go great in this recipe

Directions:

1) Preheat oven to 350 degrees.

2) Line two baking sheets with parchment paper. Set aside.

3) Combine flours, baking soda, cinnamon and salt in a medium bowl; mix well. Set aside.

4) Beat oil and maple syrup (if you can warm up maple syrup and oil together before mixing that will help texture) in a large mixer bowl until creamy, approximately 4-5 minutes. 

5) Add eggs and extract; beat for an additional 2 minutes. 

6) Add almond flour mixture to egg mixture, mix until blended.

7) Add chocolate chips; mix until just blended.

8) Drop by rounded Tbsp. onto prepared baking sheets. Flatten cookies with a spatula if traditional cookie appearance is desired. Bake for 14 - 17 minutes, or until golden brown. 

9) Store in airtight container.

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Birthday Cake Nice Cream

This girl right here loooooves her ice cream!   Because I just can't get enough of this frosty treat I like making "nice cream" with frozen bananas because it's a much healthier and nutritious option.  

If you haven't tried "nice cream", you are missing out!  It tastes just like ice cream except no icky ingredients, added sugars, fat, etc. 

Here's the recipe for my newest creation BIRTHDAY CAKE NICE CREAM:

Ingredients

• 2 frozen bananas (chopped in chucks),
• unsweetened coconut milk,
• 1 tsp vanilla extract
• 1 TBL maple syrup

I put the bananas and some coconut milk in the food processor and blend until us creamy like soft serve. I start with a little of the milk and slowly add some until I get to the right consistency. Then add in the other ingredients and at the end mix in sprinkles. It tastes just like a birthday cake ice cream you would buy in a store / ice cream shop! 

This recipe is vegan, paleo and clean-eating approved!  

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