Tips

THINK GREEN

St. Patrick’s Day is right around the corner! Which means we can experiment with making fun, green snacks. And although green beer and cupcakes are always a hit, there are plenty of ways to make green food that the whole family will enjoy.

Here are FIVE green recipes for a more exciting St. Patrick’s Day!

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Avocado Deviled Eggs

Hard boil eight eggs then take off the shells, cut them in half and scoop the yolks into a bowl. 

Add one avocado to the bowl of yolks and mix it all together. You can do this in a food processor or with a handheld blender but a fork usually works just fine too! 

Add ⅓ cup of sour cream, 2 teaspoons of lemon juice, salt, and pepper to the mix.

Spoon the mixture into the centers of the eggs then sprinkle each with paprika.

Source:https://www.ellaclaireinspired.com/avocado-deviled-eggs/

 

Pesto zoodles

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Slice the ends off the zucchini and place it on your spiralizer. Turn the spiralizer and create zucchini noodles. Heat the oil in a large pan on medium heat. Add the garlic and sauté for 30 seconds. Add the zucchini noodles and toss them for one minute, just to warm through, then turn off the heat. Mix with your pesto (yes I do store bought) Sprinkle on the grated parmesan along with salt and pepper, give them another toss in the pan, then serve them up.

 

Cilantro Lime Rice

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Make one cup of rice 

While the rice is cooking, blend: ½ cup of cilantro, 2 tablespoons of lime juice, 1 tablespoon of oil, 1 clove of garlic and 2 tablespoons of water.

Stir the mixture into the rice and fluff it with a fork.

Source: https://www.marthastewart.com/314480/cilantro-lime-rice

 

Guacamole

LET'S BE HONEST, THIS ONE IS A GIVEN! ;) 

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Ingredients

  • 2 cups mashed ripe avocado (approx. 2 large)

  • ¾ cup seeded, chopped Roma tomatoes (approx. 2 medium)

  • ½ cup chopped onion, (approx. ¾ medium)

  • ¼ cup fresh lime juice (approx. 2 limes)

  • ¼ cup fresh cilantro, finely chopped

  • 2 Tbsp. seeded, chopped jalapeno pepper (approx. 1 medium) (optional)

  • 1 Tbsp. lime peel (lime zest) finely grated, (approx. 2 limes)

  • 1 Tbsp. extra-virgin olive oil

  • ½ tsp. sea salt (or Himalayan salt)

  • ¼ tsp. ground black pepper

Instructions

  1. Combine avocado, tomatoes, onion, lime juice, cilantro, jalapeno (if desired), lime peel, oil, salt, and pepper in a medium bowl; mix well.

  2. Serve immediately, or refrigerate, covered tightly, for a few hours to let the flavors meld.

Recipe Notes

  • The myth that leaving an avocado stone in the guacamole will keep it from turning brown began because people noticed that the guacamole directly under a stone stayed green, but this is because that was the part not exposed to the air. So, if you want to keep your guac bright green while storing, press a piece of plastic wrap directly over the top, squeezing out all the air bubbles so that the plastic is in direct contact with the guacamole, and voilà, no more browning!

  • Mashing avocados can be done with a potato masher, the back of a fork (for a chunkier guacamole), or in a food processor (for a smoother guacamole).

 

Lucky Charm Rice Crispy Treats 

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Melt ¼ cup butter over low heat.

Gradually add 4 cups of soft marshmallows and stir consistently. 

Add ½ teaspoon of vanilla and green food coloring. 

Remove from heat and add 5 cups of Rice Krispie cereal. 

When it’s mostly combined add ¾ cup of Lucky Charm’s cereal marshmallows.

Source: https://www.classyclutter.net/st-patricks-day-rice-krispie-treats-with-lucky-charms-marshmallows/

Of course, don’t forget the corned beef and hash! If you make any of the recipes above please share a pic with me-- I’d love to see how it turns out!

Have a safe and fun St. Paddy’s day! 

 If you make any of the recipes above please share a pic with me-- I’d love to see how it turns out!

Tag me on IG: jessicabrown_fitness 

Have a safe and fun St. Paddy’s day indoors ;)

TIPS TO GET BACK ON TRACK

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I don’t know about you but for a lot of people the excitement of 2020 is fading and so is the motivation for our New Year’s resolutions. Believe me, I’m feeling it too 😅 We all have those moments where we lose our motivation and struggle to get it back (if we even do!).

We’re only human and life is HARD so we fall off the wagon. But luckily we can get back on! Here are a few ways you can restart your motivation and get excited about your goals again 👇

Focus on the positive ✅

Remind yourself why you started and what you are hoping to achieve at the end. If your goal is to workout 3 times per week what will you gain by doing so? 

Let go of the negative thoughts around the process and focus on the positive. Write what you will have at the end on sticky notes and put them on your mirrors, on your steering wheel and the background on your phone so you are always reminded of what you’re working towards.

Don’t do it alone ✅

It’s a lot harder to find motivation on your own but if you have a core group of supporters it will be much easier to get back on track. Make sure you have a workout buddy or someone you check in with to hold each other accountable. You can’t let the other person down by falling into a rut so some peer pressure will help you to stick to your original plan.

Get off of social media ✅

Social media is great until it’s not. Everyone only posts their highlight reel and it gives a false idea of who we all are. If you feel bad about yourself after scrolling on Instagram it might be time for a break. Focus on yourself and your progress and stay off of any platform that you can play the comparison game on.

Reward yourself ✅

Changing habits isn’t easy and it can be hard to get up once you’ve fallen. Reward yourself with small things as you go throughout the journey. Try to reward yourself with fun experiences, date nights, or new clothes. 

You can even do a reverse award by giving someone $100 and letting them know that you can only get it back when you finish your workout. That way you have the motivation and get rewarded with your $100 back.

Everyone is different and finds motivation in different ways. Find out what works for you and use it to your advantage!

One way you can get motivated is with by surrounding yourself with other people working on goals! If you're having a hard time pressing play on your workout join us in the morning. The workout link is at the top of www.jessicabrownfitness.com

Don't worry your line is mute and everybody is doing a different workout program. Just show and be ready to sweat baby sweat! People jump on and off around 4:30-8am!  I found this even for me is the extra accountability I NEED and it might be yours too. 

 

You know what else helps with motivation? Seeing inspirational transformation photos! 

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“I have abs! I never knew they were there, but after 60 days of Barre Blend, they made themselves known. I loved that the workouts are 30 to 40 minutes–so there is no excuse for not finding the time in your day to dedicate to yourself and make these crucial improvements.” –Marina B. Results achieved in 8 weeks

 —Marina B.

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Josh Lost 6 pounds and 9.25 inches! 

Can you say-HELLO ABBBBSSSS!!!! And this was just 20 minutes a day!!!!




Well now I'm pumped! brb, gotta go workout! ;) PS-If you need the extra support & accountability! I’m here for ya! Just shoot me an email jessicabrownfitness@gmail.com

 

3 ways to make abs in the kitchen

You can work out your abs every time you go to the gym and NEVER see them or maybe if you’re lucky, catch a glimpse of them in the morning when the lightings just right and you haven’t eaten breakfast yet.

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There’s truth behind the saying abs are made in the kitchen. You can’t do the 10,000 calorie challenge every day and crunches every day and think that the crunches will outweigh the pizza 🍕 and milkshakes. We just don’t live in that perfect world. So here are 3 things you can do TODAY to start chiseling away at those abs without doing a single plank.

  1. Eat more protein- Try to have at least .5 grams of protein for every pound you weigh. So if you weigh 150 pounds strive for 75 grams of protein each day. Protein helps your muscles build and repair and the more muscles you have the more calories you burn making weight loss that much easier. You can find protein in meat, poultry, eggs, dairy products, quinoa, nuts, beans, etc.

2.Drink water-- Always have water on hand 💧 If you see water, drink it. If you think about water, go get some. Drink water before every meal or whenever you're bored and start thinking about having a snack. Buy a water bottle here! https://www.teambeachbody.com/shop/us/d/2BWaterbottle?locale=en_US&referringRepId=413352
Water may help increase your metabolism and aid in weight loss. It also will give you more energy and make your skin look healthier.

3. Have more fiber-- Fiber can help prevent weight gain and help you stay feeling fuller longer so you don’t get tempted to reach for empty carbs soon after you finish eating. You can find fibre in fruits, vegetables, nuts, and whole grains.


Bonus-- Cut back on processed foods and refined sugars 🍩 Most of the time these foods are satisfying only for the taste buds and are not doing anything good for your body. They generally have no nutritional value which means they also don’t have fibre or protein in them. Refined sugars can also cause rises and crashes in your blood sugar levels which will cause you to want to reach for more junk food every time you feel the crash.
Reach for whole foods like vegetables, fruits, and nuts instead to help keep your blood sugar at normal levels and get a great amount of the vitamins that your body needs.


Start by making one change at a time and once these become habits there’s a good chance you’ll see your abs more often than just when you wake up 👍


Nutrition and exercise go hand in hand so to make abs in the kitchen you’re still going to need to work out. You can get a free week of workouts here! http:// https://www.teambeachbody.com/shop/us/d/beachbody-on-demand-BODStandalone?locale=en_US&referringRepId=413352 

At home workouts + sticking to a schedule!

⚠️ Warning ⚠️

At home workouts could 👀 like this! Learn to embrace the fact it won't be perfect but let's face it what in life is...besides your children😜

More they see! More they will understand! Working on yourself takes work and I'm cool with teaching them I'm doing just that!

We all have our areas of struggle and mine is having a good routine! With school getting ready to be back in session this is the perfect time😍

As a kid, I loved heading back to school because I was excited to meet my teachers and see my friends! As a mom, I love shipping my daughter off to class not only out of enthusiasm for them but also because it means developing a schedule for the family. This is the perfect time of year to start figuring out your jam with your health and fitness!

This brings me to my next virtual support group!

I've coached many women to gain back their energy, on top of losing 5, 10, 15, 50, 80 & even 100 lbs! I've found my passion for helping others find their jam with their health & fitness!

I want to share my tips and tricks with you all you mommas that deserve the time that WANT the time to spend on you!

It's much more fun with a friend though! Wanna join me? Fill out the form below!

My tips when you are on the go with kids

When you are a mom, your schedule is ALWAYS BUSY. And, sometimes its hard to stay on track with your health and wellness goals when you feel like you are always on the go especially if you have kids in tow.

Here are some of my tricks and thought I’d share: 

1. Bring food! Things lower in sugar so your kids don’t get this crazy amount of energy and nowhere to run it off. 

2. Bring small trinkets for them to play with. 

3. Engage with them and get your head out of your phone 🤭 I’m guilty here too but I notice SOMETIMES when my kids are acting out they just want some attention. 

4. Play games like I spy or tell me a secret. Sometimes we play I spy for a good hour and most of that time is guessing for things that aren’t even in the room. 😂

5. Let them dress themselves and don't freak out about it. If they want to stroll up as Spiderman, let them go for it (as long as they are decent) let them express themselves.

Have any other tips? Hit reply and let me know!

Positive Self Talk is KEY!

We all struggle! We all sometimes just need that extra reminder of why we started so we continue to push forward! We look at others thinking, "wish I was like that" or "man I wish I had her.." Yup!! I still do it to this day! We will ALWAYS be our own worst enemy!

We beat ourselves up way too much and I'm here today to tell you to STAAAP! I still have cellulite! I still want different things for my body but something I've learned is to embrace the change! Love the fact that you love yourself enough to put in the work and start focusing on what you can control and the first thing I want you to control is.........

The way you speak to yourself! ONLY positive self-talk because how you talk to yourself becomes your reality!

Tell the negative committee inside your brain to sit down and shut up.....Because YOU will always be the ONLY person that stands in your own way!!!

This is how I talk to myself and thoughts I’d share how I move myself forward. Fuel your brain with the positivity.💖 You have that power😘

Reason 100000 why fitness should be at the center of our homes.

”Mommy, Me and Teddy are ready to workout!” 😭 

Reason 100000 why fitness should be at the center of our homes.

I understand going to the gym and having that quiet time is nice, the problem is that's a time commitment. It's...I need a babysitter commitment. It’s...I need to spend more money commitment.

I spend $99 for a FULL year (I spend more getting my hair done in one sitting) A FULL year where I get access to over 700+ workouts, 10+ super trainers (yes something for everyone including kids), annnnnnnd a healthy cooking show! I legit never get bored!

My commitment every day is 30 minutes. 30 minutes of pressing play on my workout where I follow my super trainer. That’s it.

My all new Momma You MATTER group is starting up! Where we spend 30 mins a day on you! I’ll share how I keep my energy up being a momma of 3 with healthy nutrition not only for you but for the full family. Interested...hit reply or click the button below!

Keep Moving Forward - Reminders for your every day!

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Today I was reminded of a few things: 
1. Don’t wait on others for what you want to do! 👊🏼You’ll usually end up disappointed! If you want something to happen and NOTHING is moving forward OWN your power and JUST DO IT!#createyourownhappiness 

2. Do what works! It might not necessarily be what you want ...But, just do what simply works, own the fudge out of it and realize what you always come back too! For me, this is at home workouts! Busy college student working full time to now a SAHM. I learned at an early age I NEEDED to work on me and here I am 15 years later still doing the darn thing! 

3. Always take selfies. We look at ourselves every single day it’s hard to tell if we’ve made progress because let’s face it -- WE are our own worst critic. Sure we can tell if our clothes are getting looser but looking back on how far you’ve come somedays might be all the motivation you need to push forward! 👊🏼

4. If your circle of friends doesn’t make you feel good about yourself it’s time to upgrade baby! Life is to short to surround yourself with people that weigh you down! 💝

Apply this to your own life!
Create your own happiness!
Stop waiting around & let’s all stop over complicating EVERYTHING! 👊🏼🙌🏼

My Top Tips for Successful Morning Routines

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This is the type of mindset you need to create for yourself! This is your life! You want to be HEALTHY and active...therefore it NEEDS to become apart of your daily routine.

  1. Understand the difference between I can’t and I don’t want too. Mornings for me are best to workout especially with having 3 kids. The day passes us by too quickly and getting it out of the way first thing in the morning also sets the tone for the rest of the day and fewer excuses creep up. Mornings are not my JAM! I would rather sleep in but I know how it makes me feel when I start my day off on a good note.

  2. Be committed to a “certain” allotted time. Example for me, I’m a 30-minute girl. Get me in and get me out. I know I can carve out 30 minutes in my day. If it's a new workout program that is longer than 30 minute I ask myself if I want that type of commitment and what are my goals.

  3. Resistance - You will fight with yourself. You will talk yourself out of it. This is where you need to remind yourself that you hold the power and you can push past this type of talk from yourself.

  4. Don’t go longer than 3 days without working out. This will help you get out of the mindset that you need to always start over.

  5. Think about WHY your health matters and on days you don’t want to remember why you matter.

How to make progress in your journey

As women, we have a tendency to get caught in the comparison trap, the illusion of perfect lives lived out in little squares and Pinterest worthy meals every day. 

But these are just illusions, not someones “real life”. Although, it’s hard to stop comparing yourself to where someone is or where you want to go, it’s important to realize, that every journey is different.

Here are a few tips:

1. Own your own journey! This isn’t about where someone else is at. This is about where you are at. My family didn’t join me the first go around and I didn’t expect them to either.

2. It took Toby years of watching me do these “at home workouts” before he even considered joining in. If you think he would have joined in a “stepper” workout the first time he saw me working out he would have said-“Nahhhh-I’ll watch” 🤣

3. You don’t need anybody’s approval. Not your husbands. Not your mothers. Not your children’s. You ONLY need your approval. Stop looking for it! You don’t need it!

4. Consistency over time builds believers. Not only in yourself but in others too. You want your family to join you one day - then stop STOPPING! Own your journey and continue to believe in yourself that you are worth the time, effort and energy you spend on yourself. Because one day the tables will be turned and your children will remember what “working on them” looks like. Never feel guilty for leading the way!

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