Simply Carb Cycling

So carb cycling may or may not be something y'all are familiar with so I'll put it simply.

On days you lift heavy eat carbs, on days that you do intervals or rest days eat low carb.

Still confused??

Well a high carb day could look something like this:

  Sweet potato and Chicken

or This:

Steak and Rice (brown)

Add fruit like berries to your diet on high carb days as well!

Just ask yourself when you sit down for a meal, is it a high carb or low carb day, then eat accordingly.

A low carb day could look like this:

A delicious green salad with lots of green veggies and chicken!

Or this
Fish (like salmon) and yummy veggies!


You see people try and make things wayyyyy too complicated. You get overwhelmed and give up because the hopelessness festers and you're brain starts to hurt from over-thinking. Well that just isn't necessary!

Sunday - Low Carb (Rest Day)
Monday- High Carb (Leg day/Crossfit boot camp)
Tuesday- Low Carb (Sprint intervals)
Wednesday -Low Carb (Crossfit boot camp)
Thursday - High Carb (Upper body)
Friday - Low Carb (cardio
Saturday- High Carb (lower body/crossfit booy camp)

Repeat, or adjust your meals to your already existing program, this is just what I do!

There is a lot of science behind it if you're a "why?" person like me just google carb cycling or pick up a book about it over on amazon.com it's pretty interesting stuff!

Hope this helped yall out a little!

And REMEMBER:

No Excuses, No Shortcuts!

xoxo

Jess 

From Thick miss to Fitness how I made my change!

Okay, so it's no secret we as humans are naturally insecure about our bodies but here is the good news, don't like it ?

Then change it! I did

157lbs 31% Body fat to 138.8 21% Body fat!

It's never too late to pick up a great, functional health and fitness lifestyle. This doesn't mean you have to starve yourself or even have big huge hulk muscles! It means a happy, healthy and active lifestyle fit for anyone!

How did I do it? Easy!

Eat clean and lift, no short cuts!

Well you probably;y see me tweet that alot, it's because it's true!

Some items on my grocery list usual consist of:

Veggies:

Asparagus
Spinach
Broccoli
Squash
Zuchini
Onions
Sweet Potato
Mushrooms
tomatoes

Meats:

Lean ground turkey (97%)
 Chicken breast
Fish (Salmon, whiting, swai, cod)

Fruits:
Grapefruit
lemons
limes
avacados
bananas
cranberries
raspberries
blackberries

Supplements:

OhYeah Isolate protein
OhYeah Victory Bars
Multi-vitamins
fish oil (burp free) cause that's gross 
 

 
carbs:
brown rice
ezekiel bread
quinoa
brown/multi grain pastas

Snacks
Greek yogurt
low fat cheeses
brown rice crackers
fiber one brownies
multi-grain chips


This is a happy and super healthy list. Now on off days I have anything from nachos to a big burger, once a week wont kill you!

Get your amazing Ohyeah! Products at:
http://www.ohyeahnutrition.com/

Ditch the dude AND the duds....What to do with your ex's stuff!

 

 Okay, so you're probably reading this for one of many reasons but the most popular of these would be because you're still holding on to the useless threads of an ex. I mean come on, he gave you his favorite hoodie when he went on a business trip and you slept with it just because it smelled like him! Or maybe you liked wearing his big t-shirts and sweats because it made you feel comfortable and tiny. Whatever the case, you broke up and now you're stuck with his stuff on top of a heartache if it's a fresh split, yikes!

So what are you going to do?

Well, if it's fresh you'll probably hold them tight and cry then get mad and throw them across the room.

-OR-

If you're a little crazy you may even consider burning them. After all he did break your heart!

-But-

If you're like me you'll round them up in a pile and think to yourself...."What now?!"


Well, I'll tell you what now and it's rather simple.

DONATE THEM!

Yes, round up all of those clothes you don't need, want or have no business keeping and donate them to an organization that will give them to someone who REALLY needs them.

Not only will you be rid of the duds (the clothes and the boy) but you will feel slightly better about your life and yourself for doing something positive. An act of kindness in a heartbreaking situation can be your silver lining!

Here are a few verses for meditation:

Philippians 2:4 - Look out for Others Interests
"...do not merely look out for your own personal interests, but also for the interests of others.


Galatians 6:2 - Help with Burdens of others
"Bear one another's burdens, and thus fulfill the law of Christ."


Luke 6:38 - Rewards for Giving
"Give, and it will be given to you; good measure, pressed down, shaken together, running over, they will pour into your lap. For by your standard of measure it will be measured to you in return."

How to Get Over a Break Up.....

Okay, so let's get real!

Break ups and NEVER easy! But I am here to tell you that you will indeed survive. You may not like it, you may be like me and cry your broken heart in to a pint of Ben and Jerry's or like some people and not eat at all. This is okay, this is normal. It is okay to feel hurt and mourn a severed relationship. It ISN'T however okay to go into a depression about it. Come on y'all, it's a BREAK UP.....not the end of your life. Like I have said on Real World "A boy is NOT your be all, end all" and if it is you may need to get on your knees now and start praying! But Hey!! That is EXACTLY what I did!
 


You guys know about my promise ring, yea well that was the very thing I needed. An extravagant, radical gesture to God for leaving my old life behind me. Death to the old way of doing things. The life that was empty and looking for love in all the wrong places. The life that made a boy my be all, end all, my self worth, the only way I felt beautiful, blah, blah, blah! Pathetic right? Ehhhhh kinda but we all do it. Thankfully I am here to tell you ahead of time DON'T!!!!!

Get on Amazon right now and purchase " Dating Declassified" By Jeanne Mayo
then read it, enjoy it and be happy!

Okay, okay. I know it isn't THAT simple but here's a few helpful things to do to get over a break up. But if you aren't serious about getting over it, yes you, the one who just text your ex heyy or imy (you shouldn't still have his digits ANYWAYS!!!).

Tip 1: Delete the boys number, you don't need it! He is old news and his number is worthless!
(this goes for all photos social media sites too! Keek, instagram, twitter, ect; quit stalking him!!!!)

Tip 2: Stay Busy! If you're always busy you're working on you and don't have too much time to let your mind wander. Take up a new hobby, (dating a rebound isn't a new hobby!) Join a book club, rec sport or even go to church!

Tip 3: My fav! QUIT TALKING ABOUT HIM!!! Pretend that he is dead, you can mourn a death easier than a break up. Sounds crazy right?? Maybe a little but so is staying cooped up in your house like a hermit for weeks, boo-hooing in to a pint of ben and jerry's for weeks on end and not showering!
Okay my point, you can't call, text, drunk text, photo message, snap chat, vine , keek a dead person. You can miss them, mourn them and move on.

An EX is and EX for a reason. An EXample of a huge mistake!!

You're welcome my Princesses and DON'T settle for less because you are lonely. Better to be alone than to be with someone you're not that in to!

Quinoa Pizza Bites

Makes ~40 bites

• 2 cups cooked quinoa
• 2 large eggs
• 1 cup chopped onion
• 1 cup shredded mozzarella cheese
• 2 tsp minced garlic
• 1/2 cup fresh basil, chopped
• 1 cup chopped pepperoni slices (~1/2 of a 7 oz bag) 
• 1/2 tsp seasoning salt
• 1 tsp paprika
• 1 tsp dried crushed oregano
• pizza sauce for dipping

1.  Preheat oven to 350 degrees.

2.  Mix together all ingredients, except pizza sauce, in a medium mixing bowl.

3.  Distribute mixture into a greased mini muffin tin, filling each cup to the top (1 heaping Tbs each), and press down gently to compact. 

4.  Bake for 15-20 minutes.

Nutritional Information for 5 bites per My Fitness Pal: Calories – 175, Fat – 10g, Pr

otein – 9g, Fiber – 2g, Calcium – 10mg, Carbs – 12g

Spaghetti Squash

Original recipe makes 6 servings Change Servings

• 1 spaghetti squash, halved lengthwise and seeded
• 2 tablespoons vegetable oil
• 1 onion, chopped
• 1 clove garlic, minced

• 1 1/2 cups chopped tomatoes
• 3/4 cup crumbled feta cheese
• 3 tablespoons sliced black olives
• 2 tablespoons chopped fresh basil

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Directions

1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
2. Place spaghetti squash with cut sides down on the prepared baking sheet, and bake 30 minutes in the preheated oven, or until a sharp knife can be inserted with only a little resistance. Remove squash from oven and set aside to cool enough to be easily handled.
3. Meanwhile, heat oil in a skillet over medium heat. Cook and stir onion in oil until tender. Add garlic; cook and stir until fragrant, 2 to 3 minutes. Stir in tomatoes and cook until tomatoes are warmed through.
4. Use a large spoon to scoop the stringy pulp from the squash and place in a medium bowl. Toss with the vegetables, feta cheese, olives, and basil. Serve warm.

Every Body is Beautiful

 

UGH.....If only I could lose these love handles, or this belly fat, or these cottage cheese thighs I could be happy! Look at her perfect butt, nose, hair, teeth, ect; If I only had her body, I could love myself.

"STOP IT.....STOP IT, RIGHT NOW!!!!!" Says the angel my shoulder. God loves you and thinks that you are perfect. You may be a size 0 or a size 20 but God thinks you're all a 10!

Here is a verse that helped me and might help you as well:

Ephesians 1:4 says, God’s love for you started in eternity, so you have never been unloved by God! Since God has always loved you, shouldn’t you love yourself?

Quit torturing yourself and telling yourself you are not beautiful because that couldn't be further from the truth! Fill the broken parts of your heart with the love of God and he will hold it together like cement.

I have another verse for those of you who are suffering from a broken heart about your body. Weather you've had an eating disorder, been bullied, depressed or even called names and it just wrecked you.

The LORD is near to the brokenhearted and saves the crushed in spirit (Psalms 34:18)

(If you have thought about suicide, are depressed, are being abused or have an eating disorder please talk to someone!)

 1-800-448-3000 - USA National Suicide and Crisis Hotline

 1−800−799−SAFE - Abuse and Crisis Hotline

 1-800-273-8255 - Crisis Hotline (Rape, Abuse,Depression, ect;)

Put the "U" back in Beautiful!

      Many women have asked me about my fitness tips, weight loss, beauty tips and the like. For starters, I believe that water, naps and a good moisturizer are the keys to a youthful look!

I start my morning off by drinking a full glass of water, a cup of unsweetened green tea, eating 6oz of lean protein and a complex carbohydrate (oats, multi-grain toast, ect;) I take a prenatal or multivitamin, get dressed and hit the gym!

At the gym I start off by doing 30-45 minutes of fat burning cardio, preferably 45 but it really comes down to what my attention span can handle! (15 incline, 2.3 mph) I then see my trainer and he gives me my weight lifting work out for the day!

After my work out I grab 10-15 raw almonds, water and snack on those until I get home to eat some more lean protein and veggies. A fruit if I am craving sweets and a complex carb if I am super hungry.

Water is the most important thing to keep handy, helps you not over eat!

After I have released those endorphins the day just seems that much more happy and at this point I'm probably singing some 80's tune or movie sound track. I grab a warm shower and use a sulfate-free shampoo and conditioner, they make your hair feel like silk! I use bar soap on my skin because I think body wash is slimy, then I moisturize with Say Yes to Cucumbers on my face and Cetaphil all over my body. 

I use MAC cosmetics on my face and have for years. I swear by their products, they're amazing! Another thing I swear by is Dry shampoo and hair powder, if you need volume in your hair you got it!

At this point I am hungry again so I will grab another snack, maybe 1/2 of an avocado and some multi grain tostitos or maybe I am being bad and eat a slice (or two) of protein cheesecake!  (link below)

http://www.food.com/recipe/healthy-protein-cheese-cake-dessert-248423

At the end of the day I am all hydrated because I kept my water bottle handy and hungry because I kept my metabolism going with my many small meals. Your body is like a furnace, you have to feed it for it to burn! So for dinner I may have anything from Spaghetti squash to baked fish, veggies and a sweet potato. It all just depends on my mood. 

But here are my beauty and health tips, hope it's helpful!

xoxo

Jess

who am i...

My name is Jess, some of you may know me as @MTVJess but to my family and friends I am the God fearing, fun-loving, bubbly, unfiltered goofball. I am an open book and prefer it that way, you never know what you may learn from someone's mistakes and experiences. I have a big heart, sometimes too big for my own good but love makes the world go round. I am a firm believer in pay it forward, positive acts create a chain reaction and can change the world!

My best advice: Whatever you do, do your best!

My Motto: Faith, Family, Finances.

Favorite Color: Yellow, because it's happy like the sun.

Favorite Food: Chocolate duh!!

Favorite Brand: Under Armour

Favorite Animal: My little Pom Bradley

Anything else you'd like to know just ask but enough about me!