Jessika's Blog

HIIT (High Intensity Interval Training) workouts are popular because not only do they burn a high number of calories in a short period of time, but they continue to burn calories even after the workout is complete. After a short warm-up, perform 5 rounds of the following exercises to gain muscle strength and cardiovascular endurance. If you don’t have a kettlebell at home, use a single dumbbell. (10) kettlebell swings (10) kettlebell alternating arm swings (10) kettlebell fig

Rather than come at you with a ton of restrictions I think we will start with small steps. We need to crawl before we walk. With that being said, let’s start by establishing some healthy nutritional guidelines: Food Choices- avoid processed foods meet basic macronutrient needs (protein) avoid sugary drinks avoid/limit alcohol Eating Behaviors- recognize physical hunger and fullness cues avoid irregular eating habits (missing meals/eating too little/eating too much) recognize

Motivation, discipline and inspiration….For some reason we believe that these are the ingredients that are essential to weight loss. Frequently clients tell me that they are struggling with being motivated. Consequently, when its lacking progress is halted. Motivation is just a feeling, don’t get me wrong, it’s helpful – but not essential. What is essential are good, solid habits. We need a daily ritual that supports our goal so that we don’t rely on these feelings that may o

Lets start by admitting we are all human, we all have the IDGAF moments. When it happens we quickly need to throw it in the rearview mirror lest we create an landslide of shame based binge eating, you know, where you wake up out of a cookie coma covered in crumbs and you have no idea how you got there. Overeating due to stress is a real problem. We can have the absolute best of intentions when dieting. Even if we do all the right things sometimes life happens. That being said

Everything is a process, there are gradual steps. First we roll over, then we crawl, then we walk and then we run First we stick our feet in a pool, then we stand in the water, then we stick our face in and then we swim. First we start preschool, then kindergarten, then elementary school, then middle school and then high school. I am wondering why we don’t expect that changing our bodies, optimizing our diets, becoming stronger, learning proper nutrition and exercise is also

REALITY CHECK….DRINK COFFEE BEFORE READING I was reading a book yesterday that suggested that a preoccupation with dietary restraint and body weight is not synonymous with dieting and a light bulb went off in my head. This is why so many of us get frustrated. We truly believe that we are dieting and getting nowhere when in reality what we are is preoccupied with food and weight loss. I understand these two things may sound the same but let me explain. In order to diet for wei

Most of us get overwhelmed when we decide we want to eat healthy. It’s hard to know the right thing to do is when there is s much conflicting advice out there. Take it slow and start implementing baby steps. ADHERENCE is the #1 factor in dieting successfully. Let me ask you this which do you think you can stick to best, drastic rigid guidelines and a diet that outlaws the stuff you love or a more flexible progressive approach. While you may think you will do best with a more

I used to think that the “eating clean” philosophy , which classifies certain foods as clean (good) or unclean (bad) was a simple way to explain what people should or should not be eating. I figured if it was easy for me – it was easy for anyone, not true. Not only is it not true it can be damaging. Adherence is the number one factor that determines whether a diet is successful or not. If we limit food choices and create a very rigid plan which requires suffering and sacrific

Ingredients 2 C. cooked Farro 4 diced Roma tomatoes 5 T. chopped mint leaves ¼ c. chopped dill 2 cloves minced garlic 1 medium diced onion 2 T. Extra virgin olive oil 1 lemon juiced Salt and pepper to taste Directions Cook farro according to package directions and cool to room temperature. Combine in mixing bowl remaining ingredients. Mix together tomato mixture with farro. Chill and serve A serving is 1 cup. #macronutrients #cornwallfitness #protein #JessikaRamie #eatingtolo