Shake Shake Shake, ya smoothie.

Hello Healthy people!!!

 

When the weather gets warmer–you know it is time to break out the blender for Margarit—I mean SMOOTHIES!

I created some tasty recipes that might satisfy that sweet tooth, while getting those nutrients!

smoothie

GREEN BOOST aka the best for you:

1 cup kale

1 cup spinach

½ banana (peel and chop up to put in freezer)-Frozen fruit always works a little better

Protein Powder

Some milk so it blends well.

If you use frozen fruit you probably won’t need ice.

 

Mixed Berry:

Handful Frozen Strawberries

½ cup frozen blackberries

½ cup blueberries

Protein Powder, Milk or juice (juice is very sugary so I would recommend milk)

 

Tropical!

½ cup Pineapple

½ cup frozen mango

Squeeze a little wedge of lime in there

Ice if you want it to be more like a milkshake

Protein!

 

“The Siesta Key”

Half cup peaches

1/4 cup raspberries

¼ cup blackberries

Protein powder

Ice if needed, milk if creamier desired.

*if you are interested in a sweeter flavor invest in some agave nectar! Add a few squirts of that and you should be good.

 

 

 

Great healthy things you can add:

1.)    Any leafy greens, I prefer fresh ones because you are exposed to more nutrients.

2.)    Peanut butter or almond butter (it sweetens it up); I prefer the natural PB that you have to keep in the fridge because it doesn’t have the added sugar.

3.)    Chia seeds or goji (healthy toppings)

4.)    Experiment! You will find what you love the most and can stick with that.

5.)    Invest in straws…if you don’t really like the flavor it makes drinking it go by way faster!

6.)    Coconut oil is soooo good for you and tastes great as well, add it to your favorite smoothie and gain all the benefits of that.

 

 

Happy Eating (sipppin’) and exercising,

xoxo

Jess

Boston Marathon

Hello healthy people,

 

It is a sad day to be writing to you about the bombings in Boston just yesterday.  Nuts to know how much these runners prepared, how excited their friends and family were to spectate–all to end in pandemonium. Nothing shines brighter than the volunteers and serviceman who risked their lives to help the people affected.

My thoughts are with those who were lost yesterday and anyone affected by these events.

Nothing is more powerful than the slogan growing popular “the good outnumber you.”

boston-marathon-finish-line

 

Check out this Today News article for more information: http://www.today.com/news/good-outnumber-you-messages-hope-boston-go-viral-1C9364932

 

 

Don’t let fear consume your adventures in health and fitness. Run…be free and happy. We live in a great nation–and the good definitely outnumber the bad.

 

Happy eating and exercising,

xoxo

Jess

 

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

(hu)man’s best friend

Good Morning Healthy people!!!

Hopefully today will again be a beautiful day in the DC Metro area. Yesterday was the first day it actually felt like spring–so of course I convinced my boyfriend to go running outside with me (my absolute favorite thing to do when it’s nice out because a) it’s nice out b) we all need some vitamin D and c) The couple that works out together, stays together!)

dog

“Dog: the only creature on Earth who loves you more than himself”

^^ SO TRUE, I love dogs.

Anyways, there’s a trail that runs from Leesburg, VA all the way to DC so we decided to take the pup for a ride and find the trail close to our house.

Finley is just about a year old now (in 2 weeks!) and loves to be active…buuuuut, he has never gone for a 3+ mile run outside. So this was quite the experience.

k with fin 2

Dogs are a great way to stay active or become more active if you are sedentary. Bottom line is they need to go out. That might be the sole reason you get off the couch to walk them around the block and before you know it you’re getting back into shape too! Not only that, dogs are definitely the best companions ever. I wouldn’t trade our dog for the world; he’s the best!

After 2-3 miles in Finley is completely exhausted. I was on such an endorphin rush from the weather and the run that I wanted to push on for another couple of miles or so but we knew he had to go home.

So home we went.

sleepy fin

An exhausted pup…

If you were considering looking for a pet in the future I would recommend adopting an active breed to help you in your pursuit of health and fitness! Here’s a link to find pet shelters in your area, click here.

Get up and get running! Try to enjoy the beautiful spring weather before the heat of summer comes.

Happy eating and exercising,

xoxo

Jess

PS Follow me on twitter @fitfloridian

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

 

Monday March 18th…I <3 Food

Hello Healthy People,

jerry

Day #1 Monday’s Food Log:

9:30 am: Egg Whites with Hot Sauce (this is seriously so quick to make and a staple of mine in the morning.

11am: Pineapple 100 cal cottage cheese (IT TOOK ME FOREVER TO LIKE COTTAGE CHEESE…but I do now)

Noon: Salad with lots of veggies, avocado, piece of buckwheat bread and dressing on the side (I always do oil based dressings, nothing creamy)

3pm: Protein Bar (I prefer Vega–the vegan bars)

5:30–I did the Level two version of insanity cardio (yikes…but such a good workout!)

7pm: Morningstar Black Bean Burger and hot tea for dinner. A Sugar Free Jell-0 Pudding cup for dessert 🙂

ALSO REMEMBER TO DRINK at least 0.5 oz of water for each pound you weigh. I.e if you weigh 200lbs you should drink 100 oz of water a day–more if you are physically active…which you should be trying to be 🙂

water

Happy eating and exercising!

Xo,

Jess

 

Follow me on twitter @fitfloridian

“A spoonful of sugar helps the medicine go down” Negative.

Happpppy Tuesday Healthy People!

Did you sing that title in your head of the Mary Poppins Song? I did when I wrote it. Wooops!

I hope you have had a great time celebrating St. Patrick’s day — and have taken the time to plan out your workouts and food for the week.

 

I hope this isn't how you got home on St. Patty's day

I hope this isn’t how you got home on St. Patty’s day

It always helps to plan! Remember to follow me on twitter @fitfloridian for more posts and motivational pictures. I also take pics of what I eat on there so sometimes it acts as a food log (which I will start doing as well thanks to Jay’s recommendation!!!).

 

So my boyfriend and I decided to do a sugar detox before we visit Florida a) because we were drinking a lot of WINE (sugar) and b) it’s a great way to trim up c) it’s healthy!!!

 

coffee

He also opted to give up coffee, unlike myself. Goooooo him!

 

I have posted in the past about the detrimental effects of sugar.  Abnormal cell growth is largely linked to sugar intake–including all diseases, cancers, illnesses, etc. Essentially, sugar is the bane of my existence. Today, it is consumed in more quantities in the U.S. than it has ever been in the past. A scary truth is that it correlates to the widespread increase in our nation’s health problems.

 

Then why does it continue? And why is it escalating to insurmountable highs?

 

IT IS IN EVERYTHING. Obviously companies want to sell their products. They market to a specific demographic and cater it to their needs. Kids, for example, are fed juice boxes, gummies, cookies, ice cream, and candies–all with unbelievable amounts of sugar. In addition things that are deemed “healthy” “all natural” etc etc can at MOST times be completely unhealthy. Look at the ingredients!!!

 

An adapted version from the Dietary Guidelines for Americans outlines the many names for additional sugar added to the product:

  • Agave nectar
  • Brown sugar
  • Cane crystals
  • Cane sugar
  • Corn sweetener
  • Corn syrup
  • Crystalline fructose
  • Dextrose
  • Evaporated cane juice
  • Fructose
  • Fruit juice concentrates
  • Glucose
  • High-fructose corn syrup
  • Honey
  • Invert sugar
  • Lactose
  • Maltose
  • Malt syrup
  • Molasses
  • Raw sugar
  • Sucrose
  • Sugar
  • Syrup

funny-celebrity-pictures-setting-myself-up-for-a-sugar-explosion-why-do-you-ask

My advice is to be aware of what you’re consuming. Always look at ingredients. Try to have as many REAL, NATURAL, WHOLE foods as possible that possess their own sugars (nothing added). Fruits and veggies should be at the CORE of everyone’s diet.

 

Happy Eating and exercising,

Remember to be smart about what you eat!

XOXO,

Jess

Remember me? and some eggplant.

Hello Healthy People!

It has been an extraordinary amount of time since I have posted –and for that I am sorry! I sort of took a hiatus to focus on life post grad, love, work, etc etc.  *cue corny love song*

tumblr_mgx2rs89ja1rw0h05o1_500

Good news: In August I moved back to Virginia to live in the DC metro area… surprisingly one of the healthiest and most active populations in the country! I work here now and have a very balanced and happy life.

capitol

But I found I really missed writing so here I am once again.

ALSO I MISSED SHARING RECIPES.

Here is my version of healthy baked eggplant parmesan with fresh basil and sun dried tomatoes.

eggplant

Ingredients: (I prefer organic, but it’s up to you!)

(1) Fresh Eggplant

Fresh Mozzarella (whole –usually it soaks in water to stay fresh)

One Jar of tomato sauce

(2) tomatoes

1/2 a bag of smoked julienne cut sun dried tomatoes

shredded mozzarella

italian breadcrumbs (whole wheat, or you can make your own!)

(1) egg

1 tbsp of milk

flour

fresh ground salt and pepper

olive oil

Fresh Garlic Cloves

fresh basil

splash of water

FYI this recipe might seem like a pain in the glutes but it is SOOOO worth it!!!

How to prepare:

1.) I began by slicing up the eggplant…you want to try to get the slices about 1/4 inch thick and all about the same size so they cook at the same rate.

2.) Then I have two bowls– one filled with a cup of flour, the other filled with an egg wash which is the egg, milk, splash of water to thin it out and then whisked to mix it all together.

3.) Beside the bowls I have a large plate with the italian seasoned bread crumbs and the pepper and salt.

4.) Dip the eggplant into the flour to begin, on both sides.

5.) Next both sides get dipped into the eggwash

6.) The slice is then put on the italian breadcrumbs and flipped so both sides are covered. Then the pepper and salt are ground on top of each side.

7.) The slices are put onto a baking pan and drizzled all over with olive oil –and put into a broiler.

8.) The amount of time you broil or bake the eggplant in the initial process is up to you. It took me about 10 min each side before the eggplant was golden enough for me to finish the prepping. Golden on both sides is the goal–I even prefer a little brown.

9.) During the broiling process I minced garlic, sliced the tomatoes and mozz, and rinsed the basil.

10.) In my baking casserole dish I drizzled tomato sauce into the bottom with some minced garlic.

11.) I took slices of eggplant (about 6) and covered the bottom of the dish. It’s ok if there is glass of the dish showing.

12.) I topped the slices with a spoonful of sauce, a slice of tomato, a slice of mozzarella, some garlic, and another slice of eggplant.

13.) On top of the top layer of eggplant I drizzled tomato sauce, sprinkled the sun dried tomatoes, shredded mozzarella, crushed pepper and salt, and a piece of fresh basil.

14.) I put the rest of the sauce in between the eggplant to serve as a sauce on the side of the dish.

14.) Finally I heat the oven the 400 degrees and cooked the eggplant for about 25-30 minutes covered in foil with the shiny side face down.

Then I cleaned up the tremendous amount of flour all over my nike workout shirt and kitchen floor.

 

photo_5

 

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