Flower Pot Fridays – Healers Highlighted

by with No Comment wellness

I’ve had the pleasure of creating a series for you that is near and dear to my heart. During these times when things feel uncertain, where worry and fear can creep in, I know it’s now that we need to share with one another what keeps our spirits high and our anxieties low. Over the past month I’ve developed an IGTV Series all about self care with one of my favorite companies, The Flower Pot. Female founded and operated by my close friend Rebecca, I’ve highlighted some Flower Pot products that I use every day and shared with you how to implement them into your routines. I hope you love it and I hope you enjoy this peek into my mind from a feature I did with them.

If you were stuck on a desert island, what medicinal plant would you hope to find while scavenging? 

Echinacea to keep me healthy forever, garlic on everything forever, cannabis flower to keep me creative and calm forever, and mushrooms to free my mind… forever *said in my best Friday voice to Craig* 

Everyone has a folk healer in the family—the grandma with the onion chest rub, the uncle with the hot toddies. Have you picked up any healing traditions from your bloodline? 

My mom was born and raised in Saipan and an old wive’s tale is that Vicks and coconut oil are two of the world’s greatest healers. I mean, she’d rub Vicks vapor rub on my entire body… imagine that. To the bottom of my feet, my chest, my elbows, my back, and I’m not sure why. But she would also alternate this method with pure coconut oil. She’d warm the oil up between her palms (with fire!) and then place the warmed up oil on my tummy for stomach aches, or the back of my neck for headaches etc. It worked, I don’t know how but it worked. I now try to slather Vicks and coconut oil onto everyone I love. 

The digital life is a vibe killer in large doses. What do you do to disconnect? 

My nightly ritual includes edibles, I’m a big fan of THC/CBD hybrids. Relaxes my body, calms my mind, reduces inflammation, relieves anxiety, and helps me get back into my body after a day of connecting to the world. 

What first step do you recommend to newbies who are just starting out on their wellness journeys? 

It’s so easy to be deterred from doing what is best for your body because of other’s opinions. There’s a lot of wellness products on the market that are frowned upon simply because they were taboo 10 years ago. I say do the research, read all the things, be open to trying new things and really listen to your body. Your body will respond and tell you exactly what you need and what you don’t need. 

Healing is all about community, and finding the people you trust. Who are your go-to gurus? 

Oprah for all-around life wellness (I mean, it’s Oprah), Yung Pueblo for my mental wellness, Lacey Stone and her entire team/tribe for my body and heart wellness, and all things Coelho for spirit wellness. 

Out of all the lessons you’ve learned, what’s the number one piece of business advice you would give anyone starting out? 

Be consistent, be persistent. No one will ever be as passionate about working towards your dreams as you will be, so really go for it. Whatever it is that you can’t stop thinking about, do it, don’t wait. There’s never a perfect time so don’t negotiate with yourself, you say now and you GO! 

What’s you favorite TFP product? How does it heal you or enhance your life? 

How much time do you have 😉 I really love the Sleep Mints and Hemp-infused Apple Cider Vinegar because they’re two things I do on the daily that’s so easy to implement into my routine. Morning time and night time. 

We think about everything in terms of plants. What’s your spirit flower? 

I’m forever drawn to the Jasmine flower. I appreciate their beauty, sweet scent, and medicinal uses. 

Music as medicine, what’s your current or forever go-to album? 

My go-to’s because it depends on my mood and what the occasion calls for: Phosphorescent, Frank Sinatra, 80’s love songs, and 90’s hip hop 

*DEALERS* CHOICE: Are there any projects you’re working on, fun factoids about you or PSAs you’d like to share with our community? 

Two things I’ll put out into the universe- creating my own skincare/fragrance line and designing an athleisure line. Saying it out loud makes it real, try it! I hope you’ve enjoyed this lil peek into my routine, my faves, and my life. Please reach out to me if you have any health/wellness needs, I got you! 

 Interested in working with me? Explore my virtual fitness offerings:

  • Booty Builder Program:  meet twice a week for 6 weeks  (weights necessary)
  • What to Expect: personalized individual workout programs live on Zoom with yours truly  
  • Packages/rate: $75 per one on one session (3, 5, 10 packs available, please reach out for custom-tailored packages) 
  • Method of contact: email [email protected] for personal training inquiries or other wellness collaborations

WHY TFP LOVES JESS:  A beauty guru influenced by her lush island roots, Jess Lizama glows from the inside. She’s an educator, mother, and kind-hearted guide to all things wellness. Jess lives authentically, providing others with a positive + proactive path to feeling good. She’s a personal trainer and head coach at Lacey Stone Fitness, infusing her work with bright energy, the strength from her past experiences, and a genuine desire to show up for others. Each week, Jess hosts Flower Pot Fridays, a self-guided InstagramTV series on everyday beauty routines and tips for natural healing.

What I Eat In A Day

by with No Comment fitnessfoodhealthholidaylifestylerecipesvideowellness

I’m not sure what my current obsession with what everyone’s eating these days is all about, but it’s freaking me out. I genuinely am so curious about what everyone’s eating in a day, how much, what foods, how do they prepare it, what do they consider ‘clean’ eating? I hate the phrase ‘clean eating’ because it can be so confusing to me. Like 80 avocados and 17 bananas in a day, I wouldn’t do it, but to someone somewhere, THAT is clean eating and they don’t understand why they’re having digestive issues. Am I climbing the crazy tree alone here?

So I thought in the interest of keeping up with a trend that has piqued my interest, I’d share with you what I eat in a day. This is what I’m eating this week and the kind of meals I consumed last week as I’m in a Lacey Stone Fitness bootcamp, the last two week camp of the year and I’m all IN! You’ll notice I didn’t mention how many calories I have in a day because honestly it doesn’t matter. My caloric intake and my fitness goals are going to be different from everyone else’s so I thought I’d spare you the drama of explaining my daily breakdown of it all and just show you the food, when I’m eating it, and how I’m eating it…. the answer is with my fingers!

Here’s the video of my day <3

You’ll also notice I’m using My Fitness Pal (not spon, ha must disclose this just because) because I’m tired of ‘guesstimating’ what my eating habits are doing for me. How many calories am I consuming in a day? Where are my nutrients coming from? How many grams of protein, healthy fats, and complex carbs am I having? WHERE IS IT ALL COMING FROM?! I had no idea, so I downloaded the dang app and decided that for two weeks I’d track my meals and give myself a more accurate layout of what I’m doing that’s both good and bad for me.

I personally love meal prep because of the convenience. And the fact that it saves me time and money. We did the math and for us 6 ladies to meal prep 4 meals a day for 5 days, it cost us $79 each…for the week! Whoa, hey babyyy yes count me in! On days like yesterday and today where I’m cleaning the house or plowing through a day of work and to-do’s it really does help me to just heat the meal up and move on with my life. My hand is raised right now because I’ve become that person who sets an alarm to eat every 3 hours or so. Honestly, I do it because I forget, or I get too busy that I’ll munch on a snack aka a sugary treat and then by the end of the day I’ve gone the entire day without eating real food. So this helps!

So it goes down like this: after a fasted workout I’ll have my breakfast, then lunch, then a midday snack, then dinner. Four meals a day, either over 12 hours (8-8) or over the entire day depending on travel and my intermittent fasting streaks.

Breakfast: Egg white frittatas, fruit, coffee

Lunch: Lean protein, complex carb, healthy fat (this is every meal actually) and on this day I had a turkey burger with a Portabella mushroom open faced ‘bun’, some grilled veggies, salsa, and sweet potato fries

Midday snack: Veggies with hummus (I did zucchini, tomatoes, and cucumbers)

Dinner: Lentils with brown rice, hummus and a spinach salad (I used the spinach leaves like a tortilla and wrapped the hummus in the leaves like a lil baby taco!)

*Also featured as another meal option to have is another meal we prepped, bbq pulled chicken with grilled veggies, corn and black beans, with sweet potato cubes (they had cinnamon on them omgawww noms!) Also not featured, the healthy snacks I’ll munch on throughout the day if I’m ravenous and don’t want to eat my arm off. 

And that’s what I had for the day. It may not sound exciting but honestly it was delicious and super nutritious, and I feel so energetic and good already just after this last week of eating this way. The bloat has gone away and I feel like my peppy self.

 

Have you meal prepped? Do you love it? Have recipes to share? Would you like the recipes for the meals I had today?

 

 

 

 

28 DAYS TO A LBD – WEEK 1

by with One Comment fitnessfoodmotivationrecipeswedding planning

Six months and counting babes! I have just under six months to prepare for our wedding in July, plan a honeymoon, AND gear up for the 4 other weddings also happening this year. Talk about a whirl wind next few months full of travel and partying!

So to keep myself in check, balance out stress, and get shredded for our wedding, I’m participating in my gym’s 28 day challenge! For the next month I’ll be fully immersing myself in meal prepping and HIIT workouts and I want to share with you our week one! I’d like for this to become a lifestyle and not just a quick fix 28 day trial, but a real thing! So do it with me OR you can hold me accountable for when the snack monster gets the best of me at midnight 😀

Here is your week one and how to prep for the next seven days. You can either take it in bite sized amounts of time like I do, or prep for the full week, whichever coordinates with your lifestyle best.

On Sunday: 



I say Sunday because Mondays are usually really busy for me. I like to only prep meals for 1-3 days in advance, partially because I get bored easily and because after 3 days in the fridge/freezer I get grossed out.

So on whichever day you plan on taking an hour or two to prep, separate into freezer bags (or tupperware) your smoothie ingredients, salad mix, and grab-n-go snacks. My go to snacks are fruit with almond butter, trail mix, or veggies with hummus. In a bowl mix together ground chicken or turkey for meatballs, great for wraps, salads, and sammies. They’ll cook quickly in the oven! On a baking sheet I arranged my fish with a variety of vegetables so it was a one stop ‘set it and forget it’ and cooked at the same time the meatballs did.

MONDAY

TUESDAY

WEDNESDAY

Monday through Wednesday is a variation of protein shakes, grab-n-go snacks, salads, and wraps. Protein, coconut/almond milk, spinach, and pineapple slices make up my favorite post workout smoothie. If you top it with chia seeds or coconut flakes it’s like ice cream! I mean, it DOES help if you pour it into a milkshake cup like I did 😀 Olive oil and freshly squeezed lemon juice make THE perfect salad dressing IMO, and hummus or tzatziki sauce are a wonderful addition to any wrap or snack. I’m all about those additions!

WEDNESDAY NIGHT PREP:
For Thursday through Sunday you can vary your meals if you get bored by adding in a chicken or tuna salad wrap. TIP: lemon juice and tzatziki sauce taste better than mayo 😀 I get really bored really easily and the thought of bland dry chicken with bland dry brocolli sounds BLAND and DRY. Luckily, our LBD meal plan is neither. So portion out your smoothies and salads, prep your overnight oats or protein pancake mix, and get cookin’ good lookin’!

In the oven will go your frittatas, kale chippies, and whatever fish or protein you choose. I’ve been leaning towards salmon and red snapper this week. Hard boil some eggs, make more trail mix or go-to snacks if you need to, and whip together some yummy dinners! I made a ground chicken chili with black beans, vegetable stock, veggies, and cumin.

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Tadaaa! That’s your week one at a glance! Though I didn’t take a photo of everything … like Sunday’s cheat meal – pizza and champagne. Yaaaas do itttt!!! No regrets, just don’t let your cheat meal turn into a cheat month *raises hand*.

I hope this inspires you to get familiar with meal preparation, it really does take the guess work out of it and when the snack monster attacks . . . you’ll be ready!

Do you meal prep now? Are you a daily or a one-time a week kind of cook? Share some recipes with me and good luck, we totally got this!

 

 

 

 

BEST QUICK N’ EASY BREAKFAST & SNACK RECIPES!

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Okay get excited because fitness and health related posts will be coming your way weekly! I’m obsessed! And I say: there is ALWAYS time for snacks … and dessert! Everything in moderation is the only rule I live by and it totally helps that the recipes featured today are nutrient packed, quick n’ easy to make, and best of all they’re SO DELICIOUS! Each of these taste like a dessert and are totally going to fuel your workouts and help you to recover from all those burpees and tuck jumps!

Most of these are breakfast recipes that I can’t live without that also double as a snack-time ‘grab and go’ when I’m in a pinch! If I have at least an hour before my workout I’ll reach for the heartier meals, but if I don’t have at least that; like I woke up late *raises hand- me today* then I’ll grab a piece of fruit or make a protein shake and run out the door. I try to always consume a protein and a carb before AND after a workout. I’m trying to build a booty over here whilst staying lean … is that a thing?! More on this later!

EVERY MORNING: Your metabolism BOOSTER shot! 

Rev up that metabolism baby! I personally like to have my shot of ‘hulk power’ after a workout. I send this concoction right into my system for that warmth (ahem thank you cayenne pepper) and glow I feel all day! It’s one tablespoon apple cider vinegar, one tablespoon l carnitine, a dash (or two) of cayenne pepper, and a splash of pineapple juice! This helps with the taste trust me! I put it all into a shot glass because who doesn’t wanna feel like a total bad ass in the morning and I make these in bulk so that they’re ready for me to drink each day throughout the week. Just triple the recipe and secure tightly into a mason jar. I have this keep for about 3 days in the fridge before making a fresh batch!

BREAKFAST RECIPES (AND MY PRE-WORKOUT FUEL)

RASPBERRY CHERRY CRUMBLE: 


I have a rectangle of this in the morning, remember I try to have my carbs before and after a workout when my body is either burning it off or fueling my muscles afterwards. For this you’ll evenly spread about a cup of fruit (I love frozen raspberries, cherries, blueberries, and strawberries) at the bottom of a glass dish, sprinkle over top a scoop of protein powder (see the very bottom of this post for some protein powder options you’ll love). Then sprinkle 1/3 cup oats, sliced almonds, a tablespoon of chia seeds, and some unsweetened coconut flakes over top that. Then squeeze the juice of half a lemon (or a whole one if you like the tang!), and sprinkle on some cinnamon. Slowly pour coconut milk (or your choice of milk) over top the layers and gently use your fingers to press the milk into them so that they’re all saturated (but not swimming in fluid). I used about 3/4 cup or so. Bake at 350 degrees for 15 minutes or until the liquid is fully absorbed and enjoy! THIS TASTES LIKE PIE! It’s insanely good I can’t even.

OVERNIGHT PROTEIN OATS … with a secret ingredient: 


I make this at night so that it’s a grab and go for me in the morning! In a mason jar add 1/3 cup oats, a scoop of protein powder, 2 teaspoons cinnamon, a tablespoon chia seeds, unsweetened coconut flakes, and that secret ingredient I was talking about … pumpkin spiced granola (recipe coming soon), but just a teeny bit of it for flavor and use can use any granola you love. If you’re going to consume this in the morning or after about 4 hours, than pour your favorite milk (mine is unsweetened coconut milk) over top to saturate the mixture and shake well. Pop that into the fridge and give it another good shake after about 30 minutes or so. I LOVE this for breakfast or even after a workout if I don’t have time to prep a full meal before I start my work day. If you’d like to prep this for the week simply separate this recipe into different jars and you’ll have days worth of yumminess ready to enjoy!

PEANUT BUTTER PROTEIN WAFFLES: 

Oh YES! One of my favorites, this tastes NOTHING like those boring, weirdly textured, cardboard tasting protein waffles you’ve seen before. This is a total treat and completely good for you! In a blender or ninja add together one scoop of protein powder, 1 egg, 1 teaspoon baking powder, 1 tablespoon PB2, 3 teaspoons coconut flour, and about 8 teaspoons of water. Blend until you get that perfect waffle mix consistency and then make that to your desired golden-ness! This serves one. I top this with a nice dollop of vanilla coconut yogurt (dairy free from Trader Joe’s), some cinnamon, and a pinch of unsweetened coconut flakes! No butters or syrups are necessary for this one TRUST ME! You will want to kiss me on the mouth for this one, but please refrain- I’m engaged 😀

CASEIN COOKIE DOUGH!

Oh em gee I saved the best for last!!! I like to have this as my final snackie of the day OR as a snack because, cookie dough! Casein is a slower burning protein which feeds your muscles while you sleep, do it! For this magical mixture I mix one scoop of casein powder with 1 tablespoon PB2, and then I add as much water as I need (add about 1/4 cup of water at first and then slowly by the tablespoon) until I’ve reached my desired consistency. Then I drop in some cacao nibs or dark chocolate bits and DEVOUR NO REGRETS! This is my favorite way to enjoy a night-time treat that is completely reminiscent of my favorite cheat-treat!!!

Remember that our diet is 80% of our results so we want to fuel our bodies all day with good food, REAL food, and nutrient dense meals. If you missed my meal prepping lunch and dinner ideas, click HERE 😀 Sharing my day with you, I eat 5-6 times a day, that’s 3 meals + 2-3 snacks. My meals always feature a lean protein, a healthy fat, and a complex carb/fiber of some sort. My snacks are just to keep my metabolism moving- so less than 200 calories, and I eat every 2 1/2- 3 hours.

Keep your body burning all day so that it doesn’t store your food and go into survival mode. Oh oh, and I ALWAYS have a protein shake within 30 minutes of my workout if I’m not able to get a real meal in me, but that is only to hold me over until I’m able to eat real food once I’m home. You want to feed your muscles right away, a lean protein and a complex carb is what I reach for since my body will use it to repair and rebuild. Eat eat eat! <333

Lastly, if I can give you one piece of advice it is to not beat yourself up over food. Take each day to make good food choices, I always tell myself, “it’s meal by meal Jess, meal by meal”. That turns into day by day, and then BAM it’s been a month and you’ve naturally developed good habits on your own! This is a lifestyle so lets not put an expiration date on these habits, take these 30 days to ramp you up for the next 30 days and then the next! … oh and food can be FUN!

MY GO-TO PROTEIN POWDERS, HEALTHY FATS, AND SPICES! 

Ok, about those protein powders! I’ve tried ’em all and to me it really does make a difference when you’re using a protein powder in recipes or drinking it with nothing but water in your tumbler. My personal favorites are THIS ONE by Bio Chem from Whole Foods, it’s an organic whey protein and I love the vanilla flavored one. It tastes like nothing to me honestly (that matters when I down it with nothing but H2O) and doesn’t make me gassy, haha TMI but hey, truth! And Vega One protein! However, this is an acquired taste, the flavor isn’t like a milk shake y’all- but with some frozen nanas, berries, coconut milk, and chia seeds it’s incredibly yummy! I wouldn’t drink this by itself but that’s just my preference.

To name a few, I love chia seeds, PB2, almond butter, avocado, and coconut oils for my healthy fats. For my carbs I opt for fruits, veggies, and whole wheat breads or ezekiel breads and tortillas. The milks I list in my recipes are always unsweetened coconut or almond milk, and cinnamon + unsweetened coconut flakes are my go-to to make ANY recipe more bearable ha! Everything in moderation for me!

So what’s your favorite protein powder? Do you have a favorite brekky or snack recipe to share?

Let me know so I can try them all out and stay tuned for our meal plan modified! Kick butt this week and I’ll see you soon with another article!

 

PREP LIKE A PRO – A BUSY MOM’S GUIDE TO STAYING ON TRACK!

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If you’ve been following me for a while than you know that my days are full of mom duties, and my nights with all the entrepreneur duties! So making time for myself yet alone a workout or a sit-down meal has been impossible lately. Our recent travels have thrown our ‘gung-ho-work-out-eat-right’ mentality right on out the window along with time to make logical food choices. But you know what they say … “we make time for the things that we want to make time for“. Ughhh who started that anyway … it’s a crazy, logical, guilt ridden statement.

BUT, I made time yayyy! *Please do this with me so we can all whine through it together!* Let me start by saying that ever since I took my first class at Fuel Rx in April, I’ve been slightly a lot addicted to seeing the changes in my body and energy levels. I’ve grown to LOVE working out in a class environment. It’s really motivating not to have to do it all alone! But I also REALLY LOVE food. Wanna hear the kicker?! Our results, our energy, and maintaining our kick ass bodies after all that hard work is 80% dependent upon what we eat. Let me let that settle … 80% is meals, ahhhh!!!!!

So I really wanted to share with you what I did this week to prep! I only had an hour and a half today to prep for lunch and dinner for the next few days. Tomorrow I will prep breakfasts and snacks. Hey, do what you have time for and what you have time for is enough! Some days you’ll cook 3 meals and 3 snacks for the week in advance, and some days you’ll only have time to prep for the next day. But do it and you’ll find that it takes less time than we think!

Side note- my daughter is a gluten-free vegetarian so the chicken protein is for me, and her meals will be substituted with shrimp and tofu. My fiancé eats everything so I will be doubling everything.

CAULIFLOWER FRIED RICE


I love a good fried rice recipe! Today I opted for a bag of cauliflower rice instead and tossed it around in 2 tablespoons coconut oil, crushed garlic, Flavor God’s garlic everything powder, green onion, and cilantro. I cooked it all over medium heat until it reached my desired crispness and then devoured.

CINNAMON SWEET POTATOES


Tastes like the holidays minus the family drama and being isolated to the kiddy table.

I popped a package of Trader Joe’s ready to eat sweet potatoes (baked and no seasonings added, hallelu for open and eat!) into a pan with a light spritz of coconut oil, some cracked black pepper, and topped them with a dash of cinnamon. So so so good!

THE WORLD’S BEST CITRUS SUMMER SALAD


I mean that with every inch of my dying love for gross BORING salads! If you like citrusy, peppery salads then this is for you! I mixed some kale with a spring mix, squeezed an entire lemon over top the leaves, drizzled on some extra virgin olive oil, and gave that a nice toss (coating them in this base will make them less dry and more appealing). Then I cracked some black pepper in there along with a turn of my Himalayan pink salt shaker, and then added in finely chopped red onion, tomatoes, parsley, and cucumber! THE BEST! So refreshing and so NOT boring!

CUMIN SPICED BRUSSEL SPROUTS AND TOASTED PINE NUTS 


Probably one of my favorite ways to prepare brussel sprouts because, that ‘feet’ smell they give off. In a pan I took Trader Joe’s ready to eat brussels (again hallelu for open and eat, again no seasonings added), tossed them in a spritz of coconut oil, added in some toasted pine nuts, cumin, and red pepper flakes! Walaaa! I love this nutty combo and the cumin and red pepper flakes give it a nice lil kick! Hiiiyahhh!

CURRIED COCONUT CHICKEN 


Ugh coconut milk dishes are LIFE! I browned some crushed garlic and yellow onion in a tablespoon of coconut oil and then added in 3 cubed chicken breasts. Then I tossed in some diced bell pepper, cracked black pepper, turmeric, and a can of coconut milk. I let that simmer up and then really TRIED to remember portion control. This can be added over a bed of brown rice (or white rice depending on your palette) or even that cauliflower fried rice we made earlier! This is equally as delicious with shrimp, tofu, or potatoes!

HOMEMADE KALE CHIPS


For this grab-and-go snack I simply stemmed a bag of kale, spread them evenly across a cookie sheet, gave them a light spray of coconut oil, and then lightly dusted them with Himalayan pink salt and cracked black pepper. I baked them at 350 degrees for about ten minutes, but you’ll want to keep checking on them to bake them for a shorter or longer period of time depending on your oven. Trust me, they get crispy quick!

Well I hope you try out these dishes and put your own spin on them! They really are easy to throw together- the most time-consuming task is chopping things up and then waiting for them to be cooked!

If you’re wincing from the amount of seasonings or coconut oil that I’m using, don’t fret, these are healthy fats, and I season in moderation. Salt is both necessary and beneficial to your results if you take into consideration timing (it’s a science I tell ya) and consumption (use a light hand). Also, each meal should consist of a healthy fat, a protein, and a complex carb (fiber), and don’t forget to EAT every 2 1/2- 3 hours! Your body will not be able to survive the workouts or push to your full potential if you aren’t fueling it properly. Eat eat eat <333

Next up this week is my meal prep for breakfast ideas and snacks! They’re kid friendly and fiancé approved! I also have a piece coming up all about what to eat BEFORE and AFTER a workout thanks to Patrick’s meal planning … and speaking of, I’ll be playing around with our custom challenge meal plan to bring you some modifications and thoughts! Stay tuned!

 

What’s your favorite or least favorite thing about meal prepping?

MY GYM BAG ESSENTIALS!!!

by with No Comment fitnessget the lookhealthholidayslifestylereviews

As I currently find myself in the middle of holiday season ‘feast mode’, I also find myself in the middle of “tis the season-full blown- freak-out-mode”! Anyone else find it difficult to say no to all the holiday food and NOT partake in all the merriment? Seriously, my body doesn’t know what to do with all the extra egg nog and yule log calories that I HAVE to indulge in because, Scrooge.

During this time of year I try to balance out all the holiday feasting with extra strength training and doubling up on HIIT workouts. So here is my number one tip to maintaining your waistline this season … get up and get moving! That’s right, gym time baby! Where’s the motivation you say?!

Well just like when we were younger and the new school year would begin, you’d have a new backpack full of shiny new school supplies, welcome to the adult version of that! Meet your new backpack … Lil Ms. (or Mr.) Totebag! Being fully prepped to hit up a sweat session will have you prepped to hit up the food table for seconds! Here is what’s in my gym bag!

1. The tote – this sleek lil baby will carry your gym essentials in style! It’s the perfect size, not crazy bulky like a duffel, yet spacious enough to hold all of these items AND a change of clothes!

2. A sweatband – oh that sweet sweat, it doesn’t stand a chance with this nylon sweat band. Ladies and long haired gents, you’ll be happy to hear that this also doubles as a hair tie!

3. Headphones – not just any headphones, these are blue tooth ear buds that allow you to lunge and lift without the annoyance of cords. Don’t you just hate that!

4. The kicks – my most recent obsession, these tennis shoes! Like with hand bags, shoes also set the tempo, literally. These are comfortable and classic, and will get you excited to pump some iron!

5. Recovery – this is important if you’re ripping and tearing through your workouts, AND your muscles. These are BCAA’s- branched-chain amino acids, which help to repair and build your muscles. I like this blueberry flavor, it’s like a sports drink meets koolaid! I habitually add this to my water bottle and drink it up during my workout. I’ll also reach for some coconut water during my more intense workouts, which replenish lost electrolytes and aid in hydration.

6. Protein – this is key to building lean muscle and fueling your muscle growth. Remember to have your protein shake or protein + carbohydrate packed meal within 30 minutes after completing your workout. You want to send protein to your muscles as quickly as possible so your body doesn’t eat away at the muscle you just worked so hard for! I love this Perfect Fit Protein because it’s a plant based protein powder that is especially good to bake with, ummm can you say protein waffles every day all day?!

7. Sweat be gone – I love this micro fibre towel because it’s made from a quick dry, anti-bacterial material, and has a grip covered underside. So no matter how crazy I get with my burpees and jumping lunges, this towel stays in place!

8. Hydration –  hydration, hydration, hydration!!! It’s crazy to think that we should be drinking half of our body weight in water! Sounds daunting but it can easily be done if you infuse your water with some lemon wedges or some fruit pieces. Just a trick that makes your water delicious and extra beneficial! This water bottle is especially dear to me because proceeds from each water bottle sold goes to support clean water efforts in Africa. Also, it’s BPA-free, dishwasher-safe, reusable, and recyclable! I slip this into the side of my gym tote making it easily accessible, just refilling it at the water fountain. Ahem, Los Angeles tap water is OK to drink now haha!


There you have it! The only sure way to ensure that the only thing you’re spiking this holiday season is the eggnog and not your cholesterol! Share with me your gym and fitness essentials, and I hope you enjoyed this post!

This really is the time of year to indulge in all of your favorite holiday dishes with wild abandonment! No regrets! I’ll be doing the same, so just do it, and I’ll see you later this week with some festive side dish ideas! Yum!!!

 

this Monday's meal prep MVPs

MEAL PREP MONDAYS – PAY FIT FORWARD!!!

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Burpees. Mountain climbers. Jump Squats … forget calorie counting! How about you tell me how many repetitions of these exercies I’d have to do if I had that ice cream cone, and I’ll decide if it’s worth it or not! Ha! This is me welcoming you to #30DaysWithJess 2.0!

My Hapa sister Nikki is holding me accountable for the next 8 weeks as we embark on a fitness journey together! We’re on a full blown lifestyle plan that consists of 30 minute workouts, meal prepping, and acronyms like HIIT and LISS! So today I’m sharing with you how I’ve been staying on track by meal prepping and how my new partner My Fit Foods has made that so easy. You can join too with their #PayFitForward initiative!

this Monday's meal prep MVPs
this Monday’s meal prep MVPs

This week with Joe coming back from Maryland, my schedule taking on two new projects, and Corrine starting a drivers ed program, I was pressed for time to cook and plan! So I prepared a few lunches and dinners here at home, and then I supplemented the other meals for the week with ready-to-go meals from my local My Fit Foods store. The beauty of ready-to-go meals like this is that it takes the guess work out of it for me. I don’t have to think about ingredients, measuring, or macros. I just pack and go- 6 meals a day, that’s a lot of meals.

Think of it this way, our metabolisms are like a beautiful camp fire, and you have to keep feeding the fire with slow burning wood so that it is fueled throughout the day. This is my attempt at giving you a fitting analogy. The fire is your metabolism and the slow burning wood is good, clean, whole foods.

On the go I'm packing MFF breakfast, a smoothie, and grab-and-go snacks
On the go I’m packing a MFF breakfast, a protein smoothie, and grab-and-go snacks

So about every 2 1/2- 3 hours you should be fueling your body with a serving from each of the food groups, and contrary to the no-carb fad I’ve seen, I am a HUGE fan of carbs! It’s our energy and our brain’s fuel! As you see in this week’s preparation photo, along side our MFF meals there is quinoa, sweet potatoes, and fruit. With each of my meals I try to also include a protein, a carb, a healthy fat, and some vegetables. MFF meals already incorporate the ingredients I prepare for myself, so it’s a no brainer to conveniently add them into our plan!

Corrine and I enjoying lunch at our local MFF
Corrine and I enjoying lunch at our local MFF

Preparing meals in advance can be a bit daunting, even if you’re only cooking for 3 days at a time like I do. So it makes my life a whole lot easier that My Fit Foods prepares each of their meals with a variety of options for each, even for Corrine! As the mother of a Vegetarian child, it can be difficult to find places that accommodate her, so it’s really nice to have a selection for her to choose from also!

Since our breakfasts were prepped with snack grabs, protein smoothies, and MFF veggie omelets, Corrine and I enjoyed our lunch at our MFF store while we stocked up on meals for the rest of the week. I knew we’d be on the road for the majority of the week, so I got 3 dinners for each of us, some more GF oat bars (also available at MFF woot!) for Corrine, and some peanut butter packets.

Plated up our MFF dinner and even lit some candles!
Plated up our MFF dinner and even lit some candles!

Dinner time is my favorite time of the day because it’s the one time we’re all at home and can sit down to enjoy a meal together. I plated up our MFF dinners and even added in some baby carrots and a side salad. I had the almond crusted chicken with mashed potatoes and green beans, while Corrine and Joe savored the shrimp tacos with guacamole. To enjoy some more crunch I tossed in some additional sliced almonds, and I completely recommend you do this and add your favorite ingredients with your next meal!

When we went into our local My Fit Foods store on Friday we were happy to learn that the meals we purchased were a part of the #PayFitForward initiative! Get excited because you too can try our their new dishes AND give back! 

Every Friday during the month of September when you purchase a meal from your local My Fit Foods, you’ll get a FREE meal to donate to a participating food bank, or to give to a friend! We volunteer with Earth Angels who participate in Meals On Wheels so we are beyond happy to #PayFitForward each week and spread the love! It’s not only promoting health and wellness, but giving back, and community.

It really does help to involve your family with your health and fitness goals so that you can all do it together. It also really really helps when a friend holds you accountable and checks in with you each week! So grab a friend and create a buddy system! Plus, you can treat them to a healthy meal with the MFF initiative as a thank you for keeping you on track! Win, win!

I hope you join us in #30DaysWithJess 2.0, you still have 3 weeks and if you get stuck on the whole meal planning thing, head on over to your local MFF store and stock up! It’s all about getting your body moving, choosing healthier meal options, and having fun while doing it!

Have a be-you-tiful week!

 

Jess Lizama

 

 

 

 
This post is in partnership with My Fit Foods and their #PayFitForward initiative. We’re proud to share this awesome philanthropic campaign!