At this point in the summer, many of us are feeling in need of a little “reset”. Those summer vacations and parties add up… BUT, figuring out how to meet those wellness goals while sticking to a gluten free lifestyle can be hard…
Enter the 7 day reset‼️‼️
What you’ll get in this reset Pak:
✨6 days of optimal nutrition ✨A fully supported cellular detox day ✨a list of snack ideas and recipes ✨healthy, quick and convenient dinner recipes from our registered dietician ✨workout inspiration and ideas from a certified fitness instructor ✨group support and accountability every step of the way!! ✨one on one coaching to set and meet your goals
All in 7 days!!!
Our next group kicks off on Monday, 8/1!! Hop into our challenge now or message me if you just wanna be a fly on the wall and see how it all works
Cheers to our health and an amazing end to summer ☀️☀️☀️
Friends- it’s good to be back after a few weeks!! I’m coming back to you all after my family and I were under the weather for a few weeks. I was down and out for a few days, but I’m SUPER grateful to be back to 100%!
And, since the whole experience is fresh in my mind, I thought I’d address some of the questions I get from clients a lot about working out when under the weather, relieving symptoms and staying well:
First, can I workout when sick??
Well…yes and no.
1- always check with your medical provider if you’re not sure, since all our bodies are so different.
2- if you have a fever, take the day off. Your body is working HARD right now- give it time to do it’s job
3- if your symptoms are mild, ease back into exercise. I often start with a restorative yoga practice, then progress to more challenging yoga workouts, then to barre/Pilates, then to body weight strength, then to strength training with weights, and then to cardio. Again- we are all so different, so if you’re not sure what might work best for you, reach out for a consult.
My first workout, post illness. My little guy joined me for some restorative yoga 🧘🏻♀️
Hydration, hydration, hydration…
Water is your BEST friend. It can help reduce headaches, aides digestion, is incredible for skin, protects joints and muscles, and supports immunity. There are about 10 other benefits I can list here, but I just chose some of my faves 💦💦
A few supplements I love:
Again- always consult with your medical partners to find out what’s best for your body. For me, I take adaptogens , a high quality cbd and a magnesium supplement daily, and those can help with so many things. So I kept up with those, but also added in my favorite collagen bone broth (this one is made with vitamin C too- extra benefit for immune health!) Bone broth has myriad health benefits, but just a few of the awesome ones are: ✅support for the immune system
Truthfully, I haven’t had much chance to read a book for pleasure (for more than 10 minutes a day anyway) in months! Or maybe it’s years?! So, each afternoon, when the kids were doing “quiet time” in their rooms, I took the two hours and called friends, family or READ FOR FUN 🙌🏼🙌🏼 I got a few books done and it was amazing to put the “to do list” aside for a while. Self care is ALWAYS vital, but when we’re under the weather, maybe out bodies are telling us we’ve been neglecting it a bit too much??
Prep your environment for healing:
When I’m needing to heal a bit, I try to facilitate more restful sleep by putting electronics away early and often, prepping my room to be a cool, dark place, going to bed a bit early, diffusing some essential oils and spraying some of this awesome eucalyptus spray on my pillow and in the steam in the shower. I used it on my kids pillows too- and we all slept MUCH more comfortably.
I’d love to hear how you all take extra amazing care of your bodies when you’re under the weather. It’s never fun, but I do remind myself that my body is an AMAZING, strong, capable healing machine.
Now, back to fun weekends of family, friends and summer fun ⛱☀️🌻
Fourth of July is truly one of my favorite times of year- anything that combines Summer weather, food, friends, family and beach-y/BBQ vibes is my cup of tea! I’d be lying if I said I’m feeling totally “Yay America” this week, but since I’m trying to enjoy the weekend with family and friends, I thought sharing some fun and healthy treats with you all would be perfect today…
We’re heading to a few parties this weekend, but if you know me, you know I’m neither creative or skilled in the kitchen. You also know I like a good healthy snack to go with the food and Rose I’ll likely be sipping, so I’m sharing two snacks I’ve narrowed it down to for this weekend.
My tips for my clients during holiday weekend are always:
1. Have fun!! This is such a special time of year, and after the last two years, we should celebrate anytime we can!!
2. BUT, there is such a thing as having fun and sticking to your goals. Have an afternoon party? You can still eat a healthy breakfast and healthy morning snack before heading out so you know you’ve gotten some good nutrients in and are less likely to overeat. Drinking a bit? You can still have a glass of water between alcoholic drinks or find a healthy alternative (I love to drink this for a healthy but still crisp and delicious afternoon beverage: https://jessicatreadwell1.isagenix.com/en-us/shop/targeted-health/bea?pid=e422d75c30464bbe9ba4038a53ff0b5a
My fave afternoon drink!!
3. Enjoy the BBQ foods, but do bring something healthy. Which, is what this post is really about. I’m including two yummy snacks that you can make in no time at all and bring along with you this weekend:
WATERMELON FETA BLACKBERRY SKEWERS
from A Healthy Life for Me; yields 24
Ingredients 1 small seedless ripe watermelon, cut into 1″cubes 6 ounces of Feta cheese, cut into 1” cubes Fresh Ripe Firm Blackberries Small wooden skewers
Instructions
Skewer watermelon chunks, feta and blackberry.
Place on serving platter and store in refrigerator until ready to serve
Here we are- the unofficial start of Summer already! I LOVE this weekend (even though it’s rainy here in MA today…), because I’m a Summer girl through and through. Beach, BBQs, flip flops, outdoor workouts, summer cocktails…I love it all!!
I hope you have a weekend planned spending time with people you love, doing what it is you love. But, if you happen to be heading out to a cookout anytime soon, here are a few healthy appetizers or snacks you can bring to keep you on track with your wellness goals:
ℝ𝕒𝕤𝕡𝕓𝕖𝕣𝕣𝕚𝕖𝕤 𝕒𝕟𝕕 ℂ𝕣𝕖𝕒𝕞 ℙ𝕣𝕠𝕥𝕖𝕚𝕟 ℙ𝕒𝕣𝕗𝕒𝕚𝕥 1 c plain Greek Yogurt (for my non dairy friends, I recommend plain coconut yogurt)
1 Tbsp Granola (I buy the Purely Elizabeth brand from Thrive Market or Whole Foods)
Directions- Place the yogurt in a bowl and mix it with the protein powder with a spoon. It will be thick. Thin it out with 1 Tbsp of vanilla almond milk and keep stirring. Add more milk if you need to get the consistency as you prefer. Mash up the raspberries (or cut strawberries, whole wild blueberries) and IsaFruits combination with the protein and yogurt mix. Top it off with sprinkling the granola for crunch on top. Enjoy!
A perfectly patriotic {& healthy} recipe for the Memorial Day BBQ 🇺🇸 Nature Oat Bake Skewers🍓🍌
//Instructions// Thread Nature Oat Bake pieces, and fruit onto bamboo skewers. Enjoy!
And lastly, look at this simple (patriotic) salad🍓🫐
almond slices
Mozzarella balls
strawberries
blueberries
a bed of arugula or spring mix.
A bottle of balsamic on the side & you have a nutritious & healthy salad for your Memorial Day festivities 🇺🇸
I can’t leave this post without the deepest gratitude to those who have given the ultimate sacrifice for our freedom. Let that gratitude stay with us this weekend while we enjoy the time off, festivities or chance to recharge.
Hi friends! I’ve been MIA for a few weeks getting ready for and then enjoying a truly magical (and equally exhausting) family vacation to Disney! It was an incredible 8 days- the kids had the BEST time. I love traveling. I’ve missed it the last few years and I’m so grateful to be back to it. But, I also really need some amount of routine in my life- when it comes to workouts, nutrition and supplements. It’s just who I am and I’m healthier and happier when I stay somewhat consistent with the fundamentals.
Thankfully I somehow found some healthy-ish food at our resort and some of the Disney parks. I brought my daily cbd, magnesium and shakes with me for better sleep, decreased anxiety, prevention of the oh so common “travel belly” and healthy (and cheaper) breakfasts. So, now it just came down to the workouts…
I know vacation workouts aren’t for everyone, but they’re a must for me (and my sanity!). I managed to squeeze in short you tube workouts after we visited the Disney parks every day…mainly barre and cardio workouts. Then, on our dedicated resort/pool day, I was able to get a workout in in the morning, while the kids had their breakfast.
Here’s what I did- Quick hotel room workout- “Nifty 50”. 50 reps of each move (per side). No equipment needed, break it up into however many reps you want at a time, and you’ll be done in under 20 minutes (but don’t forget a dynamic warm up and cool down).
✨High knees
✨Step back lunges
Wanna burn fat? Wanna get stronger? Wanna increase your endurance?? Do lunges!
✨Tricep dips
I don’t suggest these with a 35 pound kid on your lap, but whatever it takes to finish my workout!
✨tabletop crunches
✨Push ups
The ultimate do anywhere, tone everything move. An oldie, but a goodie 👌👌
Most of my training clients know how much I love these easy travel workouts. Hope you find it useful on your next trip too!
Friends! I hope you have something special planned for this Easter/Passover/Spring weekend. We typically host and were SO excited to see my family- until the flu hit us hard this week. It’s looking like our Easter dinner and family egg hunt will be rescheduled, but that doesn’t mean I can’t still look up some yummy desserts to make for next weekend.
You know me, and you know I love finding healthier alternatives to anything I eat. This dessert, in addition to being delicious and OH SO PRETTY has some protein, fiber and vitamins. Try it and tell me how they came out:
2 1/2 cups unsweetened shredded coconut (separated into 1 1/2 cups and 1 cup)
Juice and zest of 1 lemon
3 tbsp coconut oil
3 tbsp honey
1 tsp vanilla -1 tsp sea salt
//DIRECTIONS// Put all the ingredients except 1 cup of coconut in a food processor and blend until well combined. Scoop out a heaped teaspoon of mixture and roll into a ball with hands. Finish off by rolling in coconut to cover the outside of the ball. Set in fridge for 1 hour to chill and set.
Whatever it is you’re celebrating this weekend, or any weekend, I wish you fun, health and endless joy!!
We’re 4 months into the year and many of my clients are starting to talk about kickstarting their goals again??
So many of us started 2022 SO READY to really focus on ourselves again. To put our wellness on the top of our list of priorities 🙌🏼
Once again, the 🌎 has gotten crazy. My heart hurts for all who are suffering, my mind hurts from trying to manage an insane work load and all the busy-ness of life and sometimes it all just zaps our energy.
I’m always SO incredibly grateful to have a proven wellness system to get me back on track. To get me moving more, nourishing my body well, sleeping better, practicing more mind/body wellness. 🙏🙏
And I’m always even more grateful to have a team to do it with. Accountability is everything!!
If this resonates with you AT ALL, and if you have 11 days to focus on making some steps towards a better, more energized you, let’s chat!! Or if you just want more info, I can send it your way.
Grief is never an easy thing to talk about, and you may think that it has absolutely nothing to do with my job as a health coach. But, if you’re a client of mine, you know everything I preach is about holistic wellness, and taking care of our mental health at all times is vital.
Grief is something we all encounter, and self-care during these turbulent times can be difficult. I’m honored to host this article, written by Camille Johnson, on my site this week. Camille and her friend experienced grief at the same time, but the process looked completely different. She asked her friend about her experience, and she was kind enough to share her grief story with her. She pointed to her bereavement counselor, who gave Camille the tools she needed to heal. And now Camille wants to pay it forward through her site, bereaver.com
When you’re experiencing the loss of a loved one, the last thing you might want to do is think about creating healthy goals. But taking care of your health will make the grieving process much easier to navigate. Good mental and physical health play key roles in emotional regulation and can ease feelings of depression and anxiety. When you establish healthy habits in grief, you start taking those first steps towards healing your mind and body from this difficult experience. Here are some tips to get you started.
Hire a Personal Trainer
According to Verywell Fit, research shows that exercise can offer some relief from symptoms of depression. Engaging in physical activity can help you burn off stress and get a little mood boost. Because grief can take a heavy emotional toll on your body, stick to easier workouts for the time being. You could even work with a personal trainer if you need help finding the motivation to exercise right now. Consider hiring an in-home personal trainer like Jessica’s Fitness for convenient and affordable exercise programming!
Stay Social
It’s normal to withdraw from your social circles during a period of grief. After all, it can be tough watching other people’s lives going on when yours has been shattered. But finding ways to stay social can help to alleviate feelings of loneliness and solitude after a loss.
Seek support from people in your life who make you feel your best, accept help when it is offered, and join a support group to connect with others who have experienced a similar loss. If you work from home, make a point of getting out of the house and maintaining contact with your coworkers. Also, do what you can to work designated hours so you can draw a line between your personal and professional life.
Feed Your Body
Fueling your body with a well-balanced diet is essential when you’re grieving. HuffPost suggests preparing frozen meals in advance so you have something easy to pop in the oven when you’re feeling exhausted. You could even use paper plates and plastic utensils so you don’t have to worry about doing so many dishes after cooking a healthy meal. These steps can help you avoid ordering takeout and consuming processed foods that could make you feel worse.
Get Some Sunshine
Spending time outside in the sunshine is one of the best things you can do for your mental and physical health. Sun exposure has been found to trigger an increase in serotonin, which can boost your mood and help you feel calm. To get more sun while you’re grieving, consider eating breakfast on the patio and going for walks around your neighborhood. You could even purchase a light therapy box that mimics natural sunlight so you can enjoy the mood-boosting effects when the weather is cloudy.
Try Meditation
Research shows that practicing meditation can increase concentration, reduce pain, relieve anxiety, and ease symptoms of depression. As a result, many people find that a mindfulness meditation practice can foster healing after the loss of a loved one. Meditating is a great way to bring your focus to the present and maintain an awareness of how you’re feeling and what you need to do to start the healing process. There are many ways to practice meditation. Try sitting still and focusing on the feeling of your breath as it moves through your body. Don’t try to force anything—just be.
It’s easy to let our healthy habits slide when we’re navigating a period of grief. This is completely normal and okay! You should never feel guilted or pressured into getting active or eating healthy when you’re going through life’s most difficult event. Do as much as you feel comfortable with and remember to be kind to yourself.
Are you looking for help staying active after a loss? Jessica’s Fitness offers in-home personal training sessions to help you achieve health and wellness regardless of what’s going on in your life. Fill out the contact form to get in touch today!
You all know I’m obsessed with wellness and nutrition, but I’m also a mom and a school based OT, and, quite frankly, pretty worried about what I see served in schools and it’s impact on physical and mental wellness for our kiddos.
It’s absolutely not uncommon for me to see my students eating fries, pop tarts, rice crispy treats and a bag of chips for lunch. I guess it’s at least good that our schools don’t have soft drinks available anymore??! Yikes!
Like I said, I’m a mom. I get it too. I don’t want my five year old to be the only kid bringing lunch in from home, so I let him eat what they serve at school. On school days, we just make sure to serve a wholesome breakfast (like oatmeal and berries) and try to stick to plant based dinners those days. He knows to politely decline the juice they offer him and ask for water instead. To me, it feels like a decent compromise between what I’d really love for him to avoid eating and being realistic at the same time.
Anyway, I stumbled upon this article in a group I’m in and thought I’d share, in case any other parents find themselves in a similar position.
We can’t change everything overnight, but here are some easy foods to start integrating on school days and the reasons why they’re so beneficial:
I put this book aside as life got crazy, but I’m finally getting back to it and, man, it’s like the author is speaking right to me!!
It has become very clear to me how accessible we are at all times. My watch buzzes as I’m (finally) drifting to sleep at night or I get a notification on my phone as I’m playing with or reading to the kids. I sit down to finally catch up on work emails and, as my computer is loading, I become distracted by messages and spend 20 minutes responding. It can become so difficult to truly be present wjth ANYTHING, cause we’re trying to be present with EVERYTHING.
Anyway- this book is full of some useful tips. Not alot of what I didn’t know already, but some good reminders about strategies to implement and why I need to start doing that now. Our brains actually become addicted to distraction- crazy, right?!!
I’ve been time blocking a bit more consistently lately with work and putting my phone away and out of sight for two hour blocks at a time when home. The watch might be next, but let’s not get too crazy 😂😂😂
I’d love to hear if you’ve read this book and found any strategies particularly helpful??
Jessica's Fitness 