Turkey Muffins – the Perfect Protein Snack!

Making a big batch of healthy eats for the entire week is critical to getting thru the busy week. These Turkey Muffins by Jamie Eason have been a staple in my diet, as well as my clients when they are competing in the Ohio Body Transformation Challenge. It packs in protein, hides some veggies and is low in calories – makes for the perfect afternoon snack or even an appetizer at a holiday party – in which you use a mini muffin tin instead!

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Ingredients:


Directions:

  1. Preheat oven to 375 degrees.
  2. Spray muffin pan with canola or olive oil.
  3. Mix all your ingredients together in one large bowl.
  4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
  5. Bake for 40 minutes.

ENJOY! ❤

Planning Your 2015

The winds are changing as we get ready to begin a new year. It’s exciting! There’s something about January that offers such hope and opportunity. I think that’s where resolutions came into play – but the truth is, most people forget about their goals with in the month of January and live 335 more days of the year without any change. Here’s a quick guide for making your goals become real life in 2015.

First and foremost, take the lesson from the lion king…the past is the past – you can either learn from it, or run from it. There is nothing set in stone, you can make anything happen that you decide will happen. Will it be easy? NO. Will there be set backs? YES. Will it be worth it? ASOLUTELY!

Next, brainstorm your goals – nothing too specific…just take 15-30 minutes in a quite place and think about all the goals that you have. Maybe it’s a health result. Maybe it’s finances. Maybe it’s finally taking a family vacation you have wanted to take for years. Maybe its earning more money. There is no wrong answer and no one even knows what you are thinking…so go head, put this on sleep mode right now…and go do that…I’ll be here when you’re done….

Glad that you made it back! How was it? Kind of exciting when you start the goal machine, huh?!? Ok, so here’s what you are going to do next…pick ONE – yup, just one; preferably the one that gets you the most excited out of all of them. Since, I know that everyone reading my blog is highly intelligent, so we expect that our goals are SMART too! Every goal should follow this handy acronym:

S : Specific – a general goal such as “I want to be healthy” is like hopping in your car and saying “I am going east” – a goal that happens in real life. Where are we driving east to? New York? Florida? Paris? Instead of saying healthy – figure what that actually means to you. Maybe it’s “I want to be healthier by cooking at home, packing my lunches, and only eating out once per week” or “I want to be healthier by committing to being active 3 times a week for at least 30 minutes” – Again there are no wrong answers here.

M : Measureable – When we got specific with our goals, you’ll notice that we were able to put a way to measure our success into our goals. Using the example of “I want to be healthier by cooking at home, packing my lunches, and only eating out once per week” we can track our progress by logging what we eat. It can be done with a planner, a notebook, or an app, but if we log that we are eating out only 1 time per week, we know we are on track.

A : Attainable – Naturally, our goal for the next year, would be to go from unemployed to president of the united states in 1 year…but committing to the first few steps of action to eventually get us to that big dream. If president is your ultimate goal, in the next year, you might want to 1) Get a job 2) Help a political campaign 3) Volunteer for the community 4) Design a plan to a state official and then continuing each baby step on your way to becoming president. topachievement.com said it very well:

You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you grow and expand to match them. When you list your goals you build your self-image. You see yourself as worthy of these goals, and develop the traits and personality that allow you to possess them.

R : Realistic – If your goal is to run a half-marathon in the next year, get realistic with it. You won’t wake up one morning, find a half marathon, and run it if you haven’t been practicing, or even know when the event is happening. Research your goal. Find a race, register, search for training programs, ask for help, find accountability buddies. The question isn’t if you can run a half marathon, the question is are you willing to work for it, no matter what? Again, quoting top achievement:

To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress.

T : Timely – without a deadline, you have no sense of urgency which leads to no sense of importance. I hear so many people every year that say that they want to lose weight. If asked, they could tell me that they want to lose 10, 20, 75, 100 pounds but when I ask by when  – I lose them and I think deep down they know they are lost themselves. If you have a goal to lose 100 pounds (first you are incredible and you are so worthy your goal!) but give yourself baby step guidelines along the way so when December 1st 2015 rolls around, you aren’t trying to lose 100 lbs in 30 days – I promise that won’t happen in a healthy way! In order to lose 100 pounds in a year, you’ll want to focus on 8-9 pounds lost per month. So maybe you set up an appointment with a coach, friend, or significant other that you will hop on the scale every 2 weeks to check your progress, and that by February 1st, 2015 you will have lost 9 pounds, 9 more by March 1st, 8 more by April 1st, etc and soon enough you will have hit your goal of losing 100lbs by January 1st, 2016.

Feeling confident about your goals yet? Grab your goals and go through each of them using the SMART system. We’re going to go back to your quiet space, and now you are going to shift your mindset. Pretend for just a moment that it’s December 31, 2015 and you look at your list and you made every single one of those damn goals become real life – how would you feel? How would you look? How would it affect your life? Think about those emotions and say out loud: “I am so happy and grateful that _______”

For example I would say out loud “I am so happy and grateful than on May 2nd, 2015 I completed my first half marathon” “I am so happy and grateful that I built new friendships with healthy people in Columbus through meetup” “I am so happy and grateful that I paid off my Honda” “I am so happy and grateful that I turned blogging into a profitable business and published my first e-book in November 2015”

It feels pretty great, doesn’t it?!? There’s something about saying it out loud as if it’s already happened that makes you emotionally attached to it. And you should be attached to your goals, because they represent YOU! I also recommend keeping your goals where you can see them on a daily basis. And if there is an image that you can link to your goal, clip it and paste it on there right with your goal. When you know what you want, have vision of what you will achieve, it makes fighting thru obstacles easier.

And with that – party like it 1999 as we welcome in 2015 – stay safe, and have a very healthy, happy and blessed new year! XOXOX

2015

Fitness Review: Nike Training Club

Excuses are like booty holes…everyone has one and they all STINK!

When it comes to your fitness and health, there are no excuses, just a lack of priority. Let’s be honest. We have 24 hours in our day, if we work for 8, commute for 1, spend 2 hours eating, 1 hour getting ready, 1 hour cooking, 2 hours solely focused on your family, and sleep for an entire 8 hours, that’s only 22 hours! That leaves us all 2 hours – and again, let’s be honest…how many of us cook for 1 hours every day? Or get 8 hours of sleep? So realistically, we have the time, we choose to spend our time doing other things.

It’s recommended that we move our body 30-60 minutes every single day. I make it a realistic goal for 3-4 times a week, to use those spare two hours for a workout! If things are really hectic and making it to the gym is a struggle, I have found an app that I can utilize right in my own living room! Nike Training Club builds a workout for you. You select everything from the type of workout you want to do [Get Lean, Get Toned, Get Strong, or Get Focused] that have different aerobic levels, to your level [beginner, intermediate, or advanced] and the time you are looking for [15, 30, or 45] and then it tells you when to do various exercises and even provides videos of each move just in case you need help. It’s a trainer in my back pocket but it’s FREE!

I also like taking this to the gym with me. I do a warm up on a cardio machine, and with my headphones plugged in, fire up my app. It’s prompts me thru my headphones, which is a pretty fun game because no one else knows what is going on and you look like a  total badass! haha!

Fitness shouldn’t feel like torture. And if you’re traveling for the holidays, these are easy way to still be active [especially since we all tend to eat more this time of year. Burning off what you can is super important so we have to tack on 10 more pounds to our list to lose in the new year! Have fun with it! Make it a family affair!

What do you and your family do to stay active during the holidays?

nike-training-club-app

Be Your Best Version of You

The past couple months have been incredible! Every month, I attend a training called the Success Training Seminar.

Most people think that after we are done with college that we are done learning. It’s true than an education can teach us how to make a living, but self taught education can earn you a fortune. And that’s why I go every single month. I plan my life around them.

I am made different.

Most people hear weekend, I hear strongBEGINNING

Most people think, Saturdays I can sleep late, I think I can get up early to become great

Most people believe I can skip that so I can spend more, I hear I will be there so I can earn more.

The women that have come into my life are my dearest friends. We love and support each other. And I look forward to knowing that no matter what I get to see them on 1 day of the month every single month. But what they may not know is how much the events need them. They radiate happiness, positivity, and worth. They carry themselves with respect. They care. And I am forever grateful to be with them on our journeys!

They have joined the movement towards health, happiness, and body positivity –

Are you ready?! 🙂

My Girls - STS Dec 2014 My Girls - STS Nov 2014 New QP - Alli New Supervisor - Alli Powerful Women STS BFF's

8 Tips to Beat Winter Skin

I loathe being cold. It’s just not my thing. And it’s not my skin’s thing either. Every winter it seems that I battle painful cracked hands, chapped lips, and skin so dry that it hurts after I shower! Moving to Ohio last year, forced me to make some changes in my routine, that has made allllllll the difference in my winter skin and wanted to share them with you – because winter skin sucks!

1) Drink plenty of water – it is recommended that we drink HALF our body weight in ounces every day. If we drink anything with caffeine or bubbles, we will want to replace that with additional water. (Example: A 120lb person should drink 60 fluid ounces of water, if they drink a 16 oz coffee, they need to consume a total of 76 oz of water).

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2) Increase your Omega-3 Fatty Acids – Omega 3’s are great for helping our insides as well as our outside, they provide cushion for our joints, power our brain, encourage our heart health, and do wonders for the skin. Great sources come from fish and can also be found in flax meal and chia seeds. Consider supplementation from a quality source. What’s good quality?! If you put your supplement into the freezer, it shouldn’t get cloudy or freeze over, and burp up that fishy taste – it could be a sign of a poor source of omega 3’s or a rancid oil. Below is the one I use & recommend. It’s endorsed by Nobel Prize Winner in Medicine, Dr. Lou Ignaro Ph.D.

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3) Read your ingredients on your products – alcohol helps products dry off your face, but also inhibits total moisture and can even cause drying…read your ingredients and see how close it is to the beginning of the ingredient list. If “alcohol” doesn’t show up, check for scientific names (anything ending in “-ol” is chemistry’s way of saying alcohol). Aloe is a very soothing and hydrating ingredient and something I completely recommend. See below for my exact morning routine.

4) Don’t dry off before applying moisturizer – Learn to love wet rugs in your bathroom. The best way to lock in all over hydration is to STOP drying completely off! Ring out your hair with a towel, pat your face quickly just so you can open your eyes, and immediately lather up with moisturizer head to toe.

5) Consider adding in coconut oil – All of my products are the same year round. The only difference is that I add in coconut oil to my routine in the winter. It goes on my face and all over my body before I apply my daily moisturizer. I feel a little like a greased muffin tin for a bit, and my cat thinks I smell tasty enough to lick…its awkward…but I hang out in a t-shirt and shorts while I finish getting ready and my skin stays crazy soft all day and all night long! (This goes for my hair too! See my DIY leave in spray below).

Coconut Oil

6) Turn Masks and treatment creams into Spot Treatments – I love love love my Mint Clay Mask…but it’s designed to pull out oils, which can over dry your face and in turn cause it to go into overdrive oil production (YIKES!) This goes for acne treatments too. I tend to be the person that thinks “Well, if a little is good, then LOTS has to be awesome!” … Not always the best thought process and especially in the winter with dry skin. Instead, I apply my weekly mask just to my Twe-Zone because that place sweats when I workout and actually gets oily, whereas the rest of my face doesn’t. And I use an acne lotion AFTER I have applied my moisturizers to just where I breakout instead of all over.

7) SUNSCREEN SUNSCREEN SUNSCREEN – After working for a dermatologist, and watching skin cancer surgeries, I have very clearly learned that sunscreen must be on your face and body YEAR round, not just in the summer time. Most people skip this in the winter and it’s a huge no no! The most common places I saw skin cancer was on left side of the face (because that side faces the window when we drive, and the back of the left hand, again, because that’s the hand that gets exposure when we drive).Make sure you are applying a broad spectrum SPF and that the skin cancer foundation endorses it.

Herbalife Sunscreen

8) What goes IN must come OUT – The things we put into our bodies have to come out in one way or another. If your skin is really struggling and you have followed the 7 tips prior, make sure you have your diet in check. If we’re eating lots of processed, high fat, and sugary foods but lacking in our fruits, veggies, and protein it will show up in our skin. I advice getting with a nutrition and health coach that can look over your daily diet and make suggestions to help you get on a plan that is based off your height, weight, age, and gender.

Here’s my routine that has helped tremendously! All the products I use are paraben-free, sulfate-free, dermatologist tested, and animal cruelty free!

Herbalife Skin

  1. Herbal Aloe Hand & Body Wash for my body & Soothing Aloe Facial Cleanser for my face (double wash in the shower, first to rinse off dirt, sweat, and makeup, next actually cleans the pores. Always make gentle circles on your face, don’t go crazy and scrub hard – it won’t help)
  2. Energizing Herbal Toner (its a spray that helps lock in hydration, and it’s alcohol free)
  3. Coconut Oil – I just scoop out the size of walnut and it goes head to toe while my skin still has water droplets on it.
  4. Daily Glow Moisturizer with SPF 20 goes onto my face before I apply a BB cream.
  5. Herbal Aloe Soothing gel to any spot where I shaved, totally prevents razor burn!
  6. Herbal Aloe Body Cream to my body and under my eyes to remove old mascara.
  7. Herbal Aloe Body Lotion with SPF goes onto my  body where the sun will shine – hands, neck  & ears

I also use the Herbal Aloe products on my hair. And when I get out of the shower, I spray my hair with a mix of 4oz warm water + 1 tsp herbal aloe concentrate + 1 tsp coconut oil. This keeps for awhile. I put in the shower when I am in there because the heat will turn the coconut oil into a liquid again.

Hope this helps everyone beat the winter skin blues! If you’re wanting to order any of the products mentioned in the article, send an email to: Coach.Jacqulyne@gmail.com

***I don’t claim to cure, treat or prevent anything including dry skin…this is just my routine and what has personally helped me.***