47 pages later…and Fitness Challenge of the week 4/29

Hellllo Healthy People,


So sorry I’ve been MIA the past few days…I finished my CAPSTONE senior seminar paper…

47 pages. Longest and most challenging paper of my academic career.


I never want to write another paper again. But oh wait I have a 15 page Gandhi paper due tomorrow. 2 Finals this week holding me back from finishing my undergraduate career. Seems wild to me how fast this time has passed.

So I’m going to cut right to the chase. This week is your new challenge: be an inspiration.

I challenge you to motivate someone you know a family member, friend, significant other…that doesn’t typically exercise to join you on a workout. Ideas?

1.) Invite them for a walk with your dog

2.) Search online for free gym day passes and take your friend.

3.) Try out a new hot yoga studio in your area with your sister.

4.) Go on a hike with your boyfriend.

5.) Play tennis with a best friend!

6.) See if there are any walk/run races this week in your community!

7.) Tanning on the beach? Ask your mom to go for a long walk with you and seashell hunt!

8.) Encourage your Dad to walk the entire golf course instead of take a golf cart!

9.) Get in the pool and play with your kids! Make sure you all are getting your heart rate up with water basketball or laps! Try playing tag in the water!

10.) Play a game of pick up basketball with your brother!


So this week you are the motivator. If you can do this once this week you’re on point…buuuuut maybe think about challenging yourself to 3 or 4 times with different people.  Obviously you don’t want to pressure anyone but just invite them to try something new with you. You might be the reason they catch the bug to start leading a healthy and well-balanced lifestyle! YOU can be the change 🙂



I hope you all had a wonderful weekend. You’ll be hearing from me soon hopefully! ALMOST DONE WITH COLLEGE, wish me luck!


Happy eating and exercising,





Garlic White Wine Sauce (Vegan meal and Vegetarian Versions)!

Happpy WINES-day Healthy People!!!

I hope you had a wonderful Hump Day so far…Today inspired me to create a new recipe for both vegans or vegetarians and/or anyone who likes tasty good food!

WINE. Wein. Vino. вино. 酒. نبيذ. vin. wino. vang.

No matter what language you say it in, wine still tastes just as good 🙂

So tonight I decided to make whole wheat pasta with steamed broccoli and a garlic white wine sauce with pine nuts, the vegetarian version adds goat cheese!

Let’s Cook

To begin, set up your pasta and boil it.

Wash and rinse your organic broccoli and put it in a steamer of some sort (you can always microwave if you need to!)

mhmmm Broccoli!!!

Then start to make your sauce by getting a large sauté pan. MOST recipes say put in like a ridiculous amount of butter….

And since I wanted to make a vegan version of this/ I’m not a fan of butter I chose the following ingredients:

1.) Olive Oil

2.) White Wine

3.) Garlic

4.) Pine Nuts

5.) Almond Milk

6.) Basil

7.) Salt and Pepper

8.) Flour

early stages of sauce making...

So here’s the plan. I turned the burner on med high heat to begin drizzled some olive oil into the pan (maybe 1 tsp) and added 1 tbsp Garlic.

Coated the pan with the mixture, swirling it around.

Reduced Heat to Medium

Added 1 Cup of White Wine, I chose Chardonnay because I had it in my fridge…

Using a whisk, whisk it all up together.

Start to add seasonings, I had the salt and pepper grinders and would add as I went so it infused with the flavors.

I added 1/4 cup of pine nuts (this is for protein for all the vegans out there)

As I whisked I added about 1/8 cup more of olive oil, give or take…you don’t want it to be too oily because that’s fats although healthy fats you want to be aware of the amount!

Add more minced fresh garlic! I added a looottt because I love the flavors together. Up to you but I added about a tbsp more.

….might’ve added a little bit more wine…. (shhhh)

Then I reduced the heat to medium low and whisked in about 1/4 cup of unsweetened vanilla almond milk (because that’s what I had, I’m sure the regular one would work just as well)

As I was whisking I sprinkled in about a tsp of flour to thicken it a little bit, but remember this is an oil base dressing like sauce so it’s not going to be thick.

I kept the heat on low and added the broccoli to the mixture soaking up the flavors. Once the pasta was cooked I added that too and swirled around.

Put it on a plate, poured a glass of wine and added a little bit more ground pepper.

Bon Appetit!


I decided since I’ve been craving goat cheese lately (I know weird, esp with this vegan thing…) I would make an exception and add some to this dish. IT was sooo delicious. I planned on adding sundried tomatoes but realized I didn’t have any at home… 😦 but next time I would definitely add them or even roasted red peppers. This dish can be enjoyed hot or cold which is great to make the night before and have for lunch the next day #winning !

So I hope you can enjoy this dish someday, always feel free to make it yours with different ingredients–that’s what I love about cooking: it’s like art and you are the artiiist!

Happy Eating and Exercising,



When someone feels lightheaded in class…

They are like this:

I ask them if they ate food today and they say:

My Response:

So healthy people make sure you’re eating healthy foods especially with this whole “swimsuit season” crazy phase happening right now. Be aware of your friends too! Act as support, because we all need it! Not eating won’t make you super skinny. Super skinny is not a good look anyways. Haven’t you heard fit is the new sexy? To be fit you need to fuel your muscles. Otherwise your metabolism will get all f*ed up. So take care of yourself. Don’t reward yourself with food because you are not a dog. But do think of your body as a machine. Power it with the healthy foods we are designed to consume…all the fruits, veggies and whole grains you can imagine. And of course plenty of aguaaa baby!

Make sure you’re keeping up with this week’s health challenge too by taking photos with your camera phone of your food or write down what you eat! Bring awareness!

What are you having for lunch today? Yesterday I had a yummy falafel salad! So goooooood



Plus healthy foods taste better anyways and make your body feel AMAZING. Trust me 🙂

Happy Eating and Exercising,



Why I love what I do.

Hello Healthy People!!

Today it really hit me that I am graduating. Anything that brings change brings with it a sense of nostalgia for the past, an eagerness for the future but yet an appreciation for what is and what was. I am very much looking forward to a bright future and I know I cannot live in the past but these past four years have been the most amazing years of my life so far. I am truly blessed for the REMARKABLE people I have met and the lives that have touched and transformed me.

I taught 7pm Zumba every Tuesday this semester and had a group of participants that would join the party every week. Tonight was my last class and it ended with a big sweaty hug from dedicated partipants and tears in my eyes. If that doesn’t make you love what you do I don’t know what does.

JMU has fostered an environment where you learn to live the life you love, and love the life you live. This is where I have found my deepest passions with health and fitness.

Today I received a text message from a friend who follows my blog. I won’t disclose who this was but it really touched me and makes what I do just for fun (this blog) seem so much more important to me.

“Thought you’d like this. I planned on working out today but woke up thinking nah. then I saw your facebook post and immediately hopped out of bed and went at it. Long story short, you inspired a 2 mile run, biceps/triceps/shoulder lift and 500 crunches. Thank you.”

When I read this text message you couldn’t imagine how I felt. If I can help even just ONE person that makes my life, purpose and passion gain so much meaning. It reifies that what I do means something. And everyone should seek that sense of happiness and fulfillment. So thanks for that text message, it means a lot to know this little blog is doing something right 🙂

I’m currently in tears planning the last cycle class I will ever teach tomorrow


But I know it will be a fun and awesome class and a great start to #workoutwednesday. Have you planned when you are working out tomorrow? Remember even if you ONLY have 20 minutes you can still fit in a great workout. Maybe think about incorporating HIIT!
Keep up with this week’s health challenge too!!!! Take photos/document everything you eat, journal etc. You know how it goes, click here for a refresher.

Happy Eating and Exercising!!


Jess ❤