Ultra-upset I’m not at Ultra….

Hello Healthy People,

MIAMI, FLORIDA. Ultra Music Festival. Aka probably one of the best times you will ever forget….Although I can’t go this year I jammed out to a bunch of new music at the gym while wearing obnoxious neon workout clothes…it was almost like I was there.

ultra

There are a few things that really motivate me to workout. Some large muscular guy like Shaun T yelling at me to “LETS GOOOO” or music. For the majority of the time music is the best way to push me harder or make me work longer.

I probably made a fooool out of myself at the gym today jamming out to this music but I got a killer running/spinning workout.

obama

“im the president. the president of the U-S-A. fa la la la la”

So alas, here is my playlist. I usually just click shuffle but it’s up to you. It’s a mix of old and new, songs I know will make me work and other new ones that will keep me guessing…

1.)Don’t You Worry Child – Swedish House Mafia

2.) Don’t Wanna Go Home – Jason Derulo (something about this song…)

3.) Suit and Tie – JT (this whole CD is amazing and JT is sexual)

4.) Breaking Your Fall (Sick individuals Remix) – Danny Avila

5.) Alive – Krewella

6.) Don’t Stop the Party -feat. TJR- Pitbull (ya’all having a good time?)

7.) Thrift Shop (feat. Wanz)– Macklemore & Ryan Lewis (if you’re not sick of this song playing on the radio 193846x a day)

8.) Where Have You Been? – Rihanna (still one of my favorite spinning songs bc the beat is hard)

9.) Best of Me – The Starting Line (oldie but a gooooodie)

10.) United (Ultra Music Festival Anthem)- Tiestom Qunitini & Alvaro

11.)Life (Diamonds in the Dark) [Feat Agnes] {freenixpawl remix} – John Dahlback

12.) Taito – Mord Fustang

13.) Air Guitar (Ultra Music Festival Anthem) – Afrojack

14.) Strong (orig mix) – Kid Massice & Alex Sayz (THIS IS MY FAVORITE WORKOUT SONG)

15.) Sabrosura – DJ Laz (had to throw in a Zumba song….)

16.) Glowing (Fedde Le Frand remix) – Nikki Williams

17.) As your friend (feat. chris brown) – Afrojack

18.) Apollo (feat. Amba Shepherd) [Radio edit] – Hardwell (we are the lucky ones…we are, we are ohhhhhh…)

19.) X You (radio edit) – Avicii

20.) Platinum Chains – Michael Woods

21.) I could be the one (nicktim Radio edit) – Avicii & Nicky Romero (do you think about when the crowd is gone?)

22.) Chronicles of a fallen Love (Tom Swoon Remix) – The bloody beetroots and Greta Svabo Bech

23.) Scream & Shout (feat Britney Spears) – Will.i.am (It’s britney bitch)

24.) In my mind (axwell Mix) – Ivan Gough and Feenixpawl

25.) Follow you down (feat. Bright Lights) – Zedd

 

So I hope you enjoy the playlist, comment if you seem to like/hate these songs…I enjoy hearing your thoughts!!!

Happy eating and exercising,

XOXO

Jess

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Tuesday March 19th, Food Log

Good Morning Healthy People!

Here is yesterday’s food log…

mulan

Breakfast= Egg whites plus hot sauce again (I’m so creative) + coffee and SF hazelnut sweetener

Snack: Raspberry Activia Light

Lunch: Black Bean Burger, no bun, cashews + granola bar + fresca

Snack: Cottage Cheese, SF Pudding (I had an oreo w/this –I know it’s sugar but I had such a craving for it so I let myself have a little to fight that craving and fight the urge in the future, baby steps)

Workout: Outside run with the Bf and Pup 🙂

Dinner: Homemade Lettuce Shrimp Wraps (will upload recipe soon)

I think it’s really important to keep a food journal especially when you are trying to lose weight. What’s even more important is that you should write down everything you have including that spoonful of PB, the finger lick of icing…etc, before you know it you will bring awareness to exactly what you are consuming. Knowledge is power people!

Happy Eating and exercising,

xoxo

Jess

 

You’ve got a friend in me.

Hello Healthy People,

Have you ever used any of these?

EXCUSES.

excuses12

I don’t feel so well today.

My ankle hurts.

I worked out so much yesterday.

I need a break.

I look pretty good, I guess.

No time today.

I just ate and don’t want to get sick.

I will go tomorrow.

I start on Mondays only.

I’ll workout tonight. (And then it turns into tomorrow and the next day…)

Today is my cheat day.

If I am craving ice cream…it means my body needs it right?

No-More-Excuses-Poster

WELL HERE IS THE CURE.

A workout buddy.

workout_buddies_large

My mom is probably the best workout buddy there is…her friends will text her and be like “i didn’t fall asleep until 3am last night and only slept for 3 hours…” and her response “wow, guess our morning walk will be a great energizer for you” and nevertheless they end up doing their daily 4-5 mile walk/run–AND they are happy they did it.

 

It’s good to have a partner in crime to work out with because they hold you accountable.

Maybe a little friendly competition to push yourself. Or just someone that will show up to the Zumba class with you and equally make fun of your talented dance moves or lack thereof. Sometimes it’s just helpful to have someone to share in the soreness.

This is why group fitness classes are one of my favorite ways to work out–they push you and everyone is equally working hard.

My best friend Keala and I instructing a class together at JMU. One of my favorite workout buddies!

My best friend Keala and I instructing a class together at JMU. One of my favorite workout buddies!

So grab a workout buddy and plan 2-3 times a week you guys get together to take a hot yoga class, run around the neighborhood, or venture into the weight room together.

 

You will have fun, love the endorphins, and become more fit!!

 

Happy eating and exercising,

XOXO

Jess

 

Manly Massage.

Helllllo Healthy People!!!

Happy Weekend…so I have been seeing my physical therapist on the reg lately for my malfunctioning ankle (anyone willing to donate a new one?)… and he suggested after “analyzing” my back which was really an awkward back rub …that I should definitely go get a massage. Deep tissue. Hot stone. The works.

Now lemme tell you a little something something… I don’t have enough time to sleep let alone dedicate time to get a massage. But I am turning over a new leaf and actually taking the advice given to me so I made an appointment.

8:45am I showed up for my 9am 90 minute summer special massage.  I was asked to sign paperwork about places I didn’t want my masseuse touching…um…shouldn’t some areas be off limits automatically? What kind of place is this?…

I heard my name called and looked up. Standing in front of me was a very large man. And by large I mean this guy was at least 6’2″ and 250+ pounds with a small black curly pony tail. Meet Francisco.  Apparently he had the best hands of the place and came highly recommended. Needless to say as a 22 year old female I was a little timid but my excitement of ridding my back of some knots surpassed my hesitation.

He directed me to a room where I was asked to “prep” for the massage and left abruptly.  I contemplated what the policy on massage was these days? I’ve heard some people like to go full on naked. I didn’t choose that option.

I was told to start face down so I snuggled underneath the sheet and waited patiently.  I heard a soft knock and when he came in he sprayed some form of aromatherapy spray that was supposed to calm me. Great. I could probably drink that stuff and still not have been that calm. But he encouraged me to take a few deep breaths before he began and soon enough I started to feel my muscles loosen.

His hands were warm and his voice was soft and within moments I was completely at ease. Wow. His hands were a cross between an angel and Arnold Schwarzenegger.

 

10-15 minutes into the massage I think I told him I loved him. He laughed. Apparently he gets that a lot. I wondered why he became a masseuse and learned his daughter has a condition that is benefitted by massage. I said this was really his calling because I’ve never had a massage like this.  He questioned my amount of physical activity and stress and said I have one of the worst backs full of knots he’s seen in a while. Apparently I should do more things to de-stress and I agreed to get a massage once a month.  He did say he could tell I was a yoga teacher when he stretched my legs over my head. 🙂 A full 90 minutes completely receiving something is exactly what I need according to him.  Francisco. My amazing masseuse. I started to slip away into the melting sensation that comes with a massage. I woke up a few moments later to his laugh. In my daze I hired him to be my personal masseuse when I became famous one day.  Jeez what did they put in that aromatherapy spray?

Before I knew it 90 minutes had passed by and I was jello.  He left the room after telling me to slowly get up and get dressed.

Good thing he said slow because as I got up my head spun and my legs buckled. Now I know why people got massages. They made you feel 100% relaxed and at ease. Mhmm.

But on the inside I felt like this:

 

On the way out I wanted to hug him and thank him for seriously making me feel so much better. He told me to take care of my body, drink lots of water and schedule an appointment for a month later.

I bought a package: one massage a month for a year. Finally doing something for myself that would help me perform better in my daily activities.

Today was an important lesson for me: it’s great to give and give and give to the world in your work and with your friends and family but at some point you should slow down and dedicate time for yourself. If you don’t appreciate your body and nurture it, it will begin to deteriorate and give out on you. If you are someone who does a lot of physical activity or has a high stress lifestyle a massage a month is the minimum recommendation. Look for places in your area that offer some sort of package so you don’t need to break the bank in order to treat yourself. Start to make a commitment to yourself that you will honor your body as it serves you each day.

Have a great weekend!

Happy eating and exercising

Xoxo,

FITfloridian

 

But Really….I would totally accept this job 😉

I. Am. BACHHH.

Hello Healthy People!!!

No not Bach the composer, I just wanted you to hear my voice/emotion. Seriously though I am finally back to the blogging world.

I have to say thank you to Lightpaw for emailing me some reassuring words, I haven’t been that into blogging since post college life, but am ready to begin again…

I now am officially moved in to Florida…and working three jobs!!!! I guess I tend to be a go getter after all.

My main job is prettttty freaking awesome. I teach yoga to the public and to elite amateur and professional athletes.  We also used weighted yoga balls between 4 and 5 pounds to increase the intensity to our practice.  Nothing makes me more proud of yoga when a football player who can squat in the 500’s and bench a small elephant comes up the yoga studio and recognizes how difficult and challenging yoga really is.

Sometimes they even look like this:

But in all honestly the coolest thing about it all is seeing the improvements in participants abilities. The East County Observer, a publication in the area, came to interview me about our program…if you would like to check that out click here. It’s great to see the athletes response to their bodies after a class. They are improving each session and it is truly a game of mind over matter.

 

I also teach group fitness classes at two different gyms, one is associated with Sarasota Memorial Hospital, which I have found is just a wonderful place to be a part of.  After a spin class one day a woman came up to me and said I should consider selling shirts that say “I survived Jess’s SPIN”

…made my day.

 

 

So I want to catch you all up on my fitness oriented new world post grad, I also had a few ideas for posts a while back I will write about too.  Videos are soon to come especially because I got a puppy 🙂 Say hello to Mr. Finley Jack

 

 

But now I must leave to teach power yoga! Woo, namaste my friends.

Happy eating and exercising!!!

xoxo

Jess

 

 

Floridian back in Florida..leg workout and challenge of the week!

Hey Healthy People!!!

SO…the last few days have been spent packing up my place in Virginia and driving 20 hours to not only Nags Head in the OBX to spend some time with some awesome friends (and fit in my first flat run in months).  Then about 11 hours to visit a cousin in Jacksonville where I got to go to the TPC golf tournament. Then about 4 more hours back home to the west coast.

I know you were probably like this…waiting for my next post:

SO IM BACK.

Graduation was an awesome celebration.  And I am SOOOO thankful to begin work at Athletic Edge in Lakewood Ranch, FL (Have you checked it out yet?)

It seemed like the graduating class the year before was a lot more like this:

But it seems that almost all of my friends have graduated with awesome jobs to begin their adventures post college!  So kudos to them and everyone who has worked so hard and believes in their dreams. You gotta work hard to become successful in ever aspect of your life whether it’s health and fitness, financially or even spiritually/emotionally! Be happy, because life is so short!

Now that I’m finally moved back home to Florida I cannot wait to start blogging about the awesome activities to do here and new and fun exercises I learn at my new job.

This week’s challenge (I know it’s Tuesday but bear with meee) is in honor of Mother’s Day on Sunday.  The challenge is to get your mom, your friend’s mom, a future mom, or some lady to work out with you! Anything works, go for a walk, hike a mountain, take a cycle class…just get moving!!!

LEG WORKOUT Routine to try this week:

Squats

With weights resting on your shoulders, feet a little wider than hip width apart, toes and knees pointed forward (weight in the heels)…squat counting slowly at first:

1.) Begin counting down for 2 up for 2 (4 times)

2.) 8 Single Squats

3.) Change it count down for 3 counts up for 1 (3-2-1 up 1)…4 times, reverse and do down one up for three.

4.) 8 regular singles

Lunges

Then work your way into lunges by sticking your right leg up and left back making sure knee never goes passed your front toe and imagining a string is pulling you up and down not parallel to the ground. Weights on your shoulders in an option

1.) Perform the same exact counts that we did with the squats on both the Right lead and the Left lead.

2.) BUT in between switching legs go back and re run through the squat routine.

Back to squats after finished with opposite leg!

1.) Re run through the squat counts.

Things to keep in mind?

Squeeze your glutes as you come up on both squats and lunges. Tighten your belly button to the back of your spine. On lunges weight is evenly distributed between your feet. On both exercises make sure  your knees are never passed your toes (fron leg on lunges…check yourself in a mirror it’s a great help)! And remember weights only add to the intensity. If new to these exercises try it with just the change in the counts.

Want to make it a little more intense?

On the lunges when you are performing 8 single lunges add a knee to chest by lunging down and as you rise your back leg comes up and your knee goes into your chest balancing on your leading leg!!!

Hope you all have had an amazing last couple of days and celebrations with the women in your life for Mother’s Day.

I know I wouldn’t be who I am today without my momma ❤

Happy Eating and Exercising!

Xoxo

Jess

P.S. Don’t forget to like my facebook page!

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,

XOXO

Jess

 

 

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,

XOXO

Jess