Let the world know…

Fitness Friday‼️‼️
Let the world know you are taking care of yourself! 🙌🏼🙌🏼


I loved this quote during this morning’s Peleton workout.

Yes- I’m the person that sometimes posts workout selfies or stats. And I used to worry what others would think. But let me tell you why I do it…


Because, unfortunately, this world is a bit of a toxic place 🤷🏻‍♀️ I mean, we are physically burdened with toxins (more on that when I explain why I post on my detox days), but social media (or any media) can also feel super toxic.
I will be the first to send support when anyone I know is struggling, but I’ll also be the first to cheer you on when you post your sweaty workout selfie or post workout smoothie or healthy salad for lunch.

6 AM Fitness Friday in my house 💪💪


Do I think everyone needs to be healthy 100% of the time?? No- that’s crazy and impossible. But, do I think we could all benefit from motivation to move, to choose nutritious foods over toxic ones, to use non toxic brands in bodies and our homes, to drink more water…all of that? Yeah, I really, REALLY do…


I’m in several accountability/support/healthy living groups all over and I can tell you, I have benefited tremendously. There are days I choose to eat something that may not serve my body or to skip a workout- that is healthy and balanced, my friends. But I can tell you this- I don’t stay there for long, because I surround myself with people who are also often making a healthy choice and then sharing it with our groups. And they make me do better too.


Research has shown time and time again that surrounding yourself with people with similar goals is HIGHLY effective in helping you reach yours. So post in those groups!! Cheer yourself on and cheer for others even louder!!


And don’t be shy about posting what you’re doing for the world to see too!! There are many people who may not love my posts, but there are also people who are motivated by them (grateful for those of you who have shared that with me). I know I’ve definitely been motivated to make healthy choices when seeing others post. 🙏🙏


So- let the world know you are taking care of yourself!! Whether it’s eating healthy, moving our bodies, choosing non toxic skincare or cleaning products…we all deserve to do the same and you never know who might move the needle in a positive direction that day because of what you’ve shared. 🌻🌻🌻

Happy Friday, friends. Cheers to you- and whatever healthy choices you make this weekend 👏👏

Back to school, chaos free 🙌🏼🙌🏼

I’m not sure where you’re all reading from today, but if you’re here in the Northeast, these past few weeks have probably involved some transitions. It was back to school week for many of our kiddos and back to work (atleast according to the traffic outside of Boston) for many more.

For our family, it means back to a busy morning routine and, for the first time ever, having actual timeframes to abide by. My son started kindergarten and we like to walk him there in the morning…which means easy, quick breakfasts and easy to pack snacks are a must.

As with most schools, we have to send in allergy friendly snacks, which we’ve also never had to do before. That took a bit of thinking on my part, cause our “plant forward” lifestyle involves lots of nuts and nut butters.

But anyway, the fact that I’m writing this means we did, in fact, survive our first two weeks. (Well, I’m still emotional about the fact that my baby is actually a kindergartener, but I physically survived. So there’s that.

Here are a few of our current breakfast/lunch ideas to make for easy (or atleast easier) mornings.

Breakfasts have had to be a bit quicker cause of the arrival time at school. So I’ve been whipping up a batch of steel cut oats in the beginning of the week to last for a few mornings at a time. Overnight oats and baked oatmeal are also some of our favorites.

I typically work out first thing in the morning, then train a client, then check backpacks/brush their teeth/apply their sunscreen/yell at them to get their shoes on 857 times…you know the drill. So, 5 minutes is literally more time than I have to eat. That’s when I whip up my morning shake (full macronutrient balance/complete meal as is), and I can sip it as we walk the kiddos to school.

School snacks for the kids are actually easier than I expected. This week, it was fruit or veggies from our garden paired with something else- string cheese, brown rice cake with hummus or sun butter, pumpkin oatmeal “muffins” or protein energy bites. All were easy, minimally processed, contained some healthy fats or protein and devoured every day.

For lunches, we’re actually letting my son try out the school lunches, since they’re free again this year (which I think is a totally GREAT idea for always). That being said, we have printed out the calendar and discussed with my son what the healthiest option available is. He’s also starting to understand why we don’t want him to have the chocolate milk every day, though he may not fully agree with this decision 😂 (don’t worry- he’s still getting the French toast sticks when they come- I was a kid once too and I’m not a total monster!) But, if he decides he wants to take lunch in, I’m ready to prep some hummus and veggie sandwiches, Sunbutter on whole wheat bread, vegan bean salads with pita bread and whole wheat pasta or chickpea pasta salad with lots of veggies. He likes all these things and they’re pretty easy to prep beforehand (or atleast quickly in the morning).

Blessed to have such a full garden this year. It means we’re eating these every day, like it or not 😂😂

Afterschool snacks are much of the same, but when we’re home, they can have some of their favorite sources of nuts. My son will eat fruit or veggies with peanuts or cashews, and both kids love peanut or almond butter with apples, fruit with string cheese or Greek yogurt or occasionally a larabar. All stuff they can grab themselves- WIN/WIN!!

Dinners have become trickier as the kids’ sports, swim lessons, etc…have picked up. But we typically make leftovers whenever we make anything. We roast a ton of veggies at the beginning of the week and make a big batch of rice or quinoa. So cooking up some protein quickly (fish, tofu, chicken) is not as overwhelming as prepping the whole meal when we get home late. I handle baths, backpacks, prep for the next day while Adam cooks. Thank gosh for teamwork!

Wherever this school year finds you, I hope you are finding some preparation tips that fit into your life and still keep your health front and center. It takes some getting used to, but I promise it’s possible!

Here’s to two days OFF and hopefully some sunshine where you are ☀️☀️☀️

To your health,

~Jess 💕

Want abs??? Ditch the crunches…

I don’t know if it’s that it’s summer still or it’s just the cyclical nature in which trainers find themselves having these conversations, but many of my clients seem to be asking me the famous question:

“How do I lose THIS”? (Cue the pointing to the front of the abs and the “love handle” area).

Don’t take this the wrong way. I love you all and I respect the question. There was even a time in the past where I believed I could do 1,000 crunches a day and get that 6 pack. But I’m SO far removed from that, and if you’re looking to “spot train”, I may not be your trainer 🤷🏻‍♀️

Do I think there are some really great core workouts out there? Sure do! Do I think that might help some people who are already doing the steps I’m going to mention below? Sure do.

But for the vast majority of us, here’s what I think: don’t waste your time. Atleast not yet!

Getting toned (and more importantly, strong) abs IS important. They look great on the beach, sure, but our abs are also important for supporting our whole bodies, preventing back pain, supporting breathing and improving function in everything we do! Literally, everything (should) be supported by the right core muscles.

And while I’m at it, let’s talk about why I get really fired up about having a healthy core. Ever hear of visceral fat?? It’s NOT our friend. Visceral fat is the kind that shows up around our organs and leads to a multitude of scary and chronic health conditions. Skinny people can have visceral fat too, but if you have some extra weight around your abdomen, you may very well be carrying visceral fat.

So I love the idea of creating a strong, healthy core. So let’s talk about how, in order of the most important (IMO)…

1. You know the saying, “abs are made in the kitchen”. Well, it’s so true!! If I were to suggest one single area for a client to focus on to obtain the abs they’re looking for, it would be investing in their nutritional habits. Mainly, protein pacing, eating enough fruits and veggies, eliminating or greatly reducing unhealthy processed foods and incorporating the right intermittent fasting protocol for their body. For those who need a bit more guidance in adopting these habits in a healthy, convenient way, my 7 day reset might be the way to go: https://jessicatreadwell1.isagenix.com/en-us/shop/weight-management/7-day-reset?pid=4b40a31da5ba44e29fd6e98499ef7f71

2. Don’t be afraid to lift- heavy! I understand that cardio exercise burns more calories in the moment, but remember- we’re going for fat burn here. We need to convert fat into muscle and you can’t do that without building muscle. If you’ve been lifting the same five pound weights for years and running five days a week- but still not feeling the difference in your core- let’s switch it up. With the right guidance (enter a qualified personal trainer), you’ll wanna start changing your workout routine, progressively increasing the weight you lift and incorporate functional strength training. I love things like deadlifts, lunges with a core rotation, squat presses, push ups…Again, have a trainer check your form and progress load gradually.

3. This last tip may not be for everyone, so read thoughtfully and decide it it’s right for you. Using some type of a food journal (again- safely) can be a really great tool. Studies show that food journaling leads to greater weight loss AND more sustainable weight loss for many. I actually find it helpful for tracking macros way more than calories. If you want abs, consider this: are you getting enough protein in your day? What’s your percentage of carbs to healthy fats and protein? Every body is SO different, and so are our macronutrient needs, but if we don’t track where we’re at and alter things a bit, we can’t know what will work. Again, if you can track your food for a week or too without becoming obsessed with calories, this might be worth a try. Take a look at your macronutrient ratio at the end of each day and see what you may want to tweak going forward.

So, if you’re doing all these things and still want some more ab definition, add those core workouts. But if you’re not doing these yet, I highly encourage you to give these a try first.

If you don’t have a health coach to guide you through these steps, reach out anytime for a free consultation. If you do try these, I’d love to hear what’s working for you!

To your health- and strength!

~Jess

Summer Reset

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 ☀️☀️☀️

~Jess

Healthy, healing and everything in between…

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

✅decreasing respiratory symptoms

✅supporting digestion

✅increasing energy

✅and supporting healthy hair, teeth and skin.

This is my FAVE bone broth: https://jessicatreadwell1.isagenix.com/en-us/shop/daily-nutrition/collagen-bone-broth?pid=477c1212bfcb424b811cce0b82be8a91

Remember to be kind to yourself:

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 ⛱☀️🌻


Sending sunshine you’re way, friends ☀️☀️☀️

Festive and Fun Fourth of July 🇺🇸🇺🇸🇺🇸

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

Easy Fruit Tray:

From: https://thediaryofadebutante.com/american-flag-patriotic-fruit-platter/

I’d love to hear what you’re all cookin up this weekend (food and plans!)

Happy 4th, friends!! 🇺🇸☀️

To your health,

~Jess

Kick off Summer with some healthy treats!

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 scoop Creamy French Vanilla Protein Powder. I use IsaLean Whole Blend- find it here: https://jessicatreadwell1.isagenix.com/en-us/shop/weight-management/whole-blend-isalean-shake?pid=1e187980f57c46e296de9533c522008d

2 Tbsp Vanilla Almond Milk

10 Raspberries (or Strawberries and wild Blueberries)

1 scoop IsaFruits: https://jessicatreadwell1.isagenix.com/en-us/shop/daily-nutrition/isagenix-fruits?pid=84e06d145b3a4f3ea25876f90746f186

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🍓🍌


//Ingredients//
1 cup sliced strawberries

1 cup blueberries

1 cup sliced banana

2 Nature Oat Bakes, quartered. Find them here: https://jessicatreadwell1.isagenix.com/en-us/shop/daily-nutrition/nature-oat-bakes

4 miniature bamboo 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.

To your health!

~Jess

Staying healthy on vacation- yes, it is possible!!

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!

To your health,

~Jess

Guilt free dessert for Spring 🌼

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:

Lemon Coconut Protein Bites
  • 1 cup almond flour
  • 4 scoops vanilla IsaLean shake (find it here: https://jessicatreadwell1.isagenix.com/en-us/shop/weight-management/isalean-shake?pid=e18379664dad4b4e8390fd15c5022321
  • 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!!

~Jess

11 Day Reset- Are You In??

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.

We start on Monday. Are you with us???