FINALLY!!!!!! The next step!!!
In this amazing industry of Pole Dancing I have noticed that in order to succeed as a pioneer, athlete, and trainer you MUST be able to travel.
Having two small children and being so tight knit to my husby and my extended family, it is nearly impossible for me to go anywhere by myself.
So what does my amazing man do? He bought me a computer and a kindle fire both fully equipped for Skype. This opens the world to me. :D
Not only will I offer JW Method classes (must have a pole) but at home fitness classes as well.
The past 8 years have been nothing but a struggle full of curve balls, road blocks, and hurdles and I have managed to get past them all.
I am so grateful for everything I have learned. I have dealt with so many different injuries, have had so many amazing testimonies from clients that have walked through my door one way and left a totally different person with only a few sessions. I am now working with a woman who has a prolapsed bladder and we are working toward rehabilitating her with no surgery. She is in stage 1 so this is very possible.
There is no challenge I will walk away from as long as I have total trust from a client (and a doctors note ;) )
There are very few things that surprise me now and I feel like this makes me an asset to anyone striving for health and fitness to better their lives. Timing is crutial and experience is everything.
Look out world JW is going Skype January 2013. :D
Wednesday, December 26, 2012
Friday, August 31, 2012
Where to go from here?
Once again I am in a rut. For those of you that know me know how passionate I am about what I do and my creation The JW Method. Broken down it is simply my way of training people with very unique exercises.
I feel as though I am stuck half way between the pole world and the fitness world. People in the pole industry are mostly into the Pole Dancing and The JW Method is far from, and people in the fitness world still hold that stupid stigma with anything related to pole. So what do I do?
I have been in the business of pole fitness for about 8 years now and feel as though I could compete with some of the top names, however I HATE COMPETING!!!! It takes all the feeling out of my performance because I feel as though I have to be perfect. That and I HATE routines freestyle is definitely the way to go when expressing yourself and your feeling. Over the past 8 years my program started to develop because of my main focus, my clients. Not very many people stick with pole dancing once they have tried it. Out of a group of 20 I bet only 5 would stay for a few classes and would keep decreasing as the classes advanced.
This program keeps about 15 out of the 20 and they stay until they are in such good shape they feel they have changed their lifestyle to the point of where they can do it on their own, or good old life hits them and they are counting down the days until they can come back. This is why I freaking push so dang hard to keep this program alive. If it was just another fad program that was fun to do for a little while and people got sick of it then well it was a good run. But no! Every single freaking day someone tells me how my program changed their life, whether it was to improve their fitness and body image, or improve on injuries (previous or occurring), or the friendship they get and support they are given not only by our instructors but by their peers. Sure yeah let's just give up on that. Seeing as how it is EVERYONE that tries the program for more than 2 weeks that says this. UGH!
So yet again I have hit wall after wall trying to get people to understand what it is that I do. No I don't prance around a pole and yes it is a hard core workout that you need to hold onto a pole so you don't fall on your arse. I am at the end of my rope and feel like dropping into my little dark hole and just focusing on my studio and the amazing people that keep us alive.
NO!!!!!!!!!
I can't. The stubborn ass in me says that I have something amazing and if I don't keep pushing through all of this crapola then someone else will figure out my system and BAM!!!!! Instant fame! I can't let that happen. So plan of attack.
1. keep working toward my goal of Las Vegas Competition (Although my hubby says I probably shouldn't go through the whole process with the meal plan and such so we can save our marriage ha ha)
2. Film these much awaited workout videos for purchase so you ALL can see how SPECTACULAR my program is and how simple it is to stick with.
3. Keep emailing every big name fitness/tv personality/pole industry people I can until someone FINALLY cuts me a break. (there is only so much a broke b**** with dreams can do)
4. Keep my chin up by soaking in every single positive feedback and life changing story I can (So ladies bring them on!!!)
5. Nag every single one of you that have been affected by the JW Method to HELP ME!!!!! Ha Ha :D
I couldn't do any of this without the love and support of all of my amazing women and I owe you everything!
XOXO
Next post WILL BE ABOUT AN ACCOMPLISHMENT!!!!!!!!! :D
I feel as though I am stuck half way between the pole world and the fitness world. People in the pole industry are mostly into the Pole Dancing and The JW Method is far from, and people in the fitness world still hold that stupid stigma with anything related to pole. So what do I do?
I have been in the business of pole fitness for about 8 years now and feel as though I could compete with some of the top names, however I HATE COMPETING!!!! It takes all the feeling out of my performance because I feel as though I have to be perfect. That and I HATE routines freestyle is definitely the way to go when expressing yourself and your feeling. Over the past 8 years my program started to develop because of my main focus, my clients. Not very many people stick with pole dancing once they have tried it. Out of a group of 20 I bet only 5 would stay for a few classes and would keep decreasing as the classes advanced.
This program keeps about 15 out of the 20 and they stay until they are in such good shape they feel they have changed their lifestyle to the point of where they can do it on their own, or good old life hits them and they are counting down the days until they can come back. This is why I freaking push so dang hard to keep this program alive. If it was just another fad program that was fun to do for a little while and people got sick of it then well it was a good run. But no! Every single freaking day someone tells me how my program changed their life, whether it was to improve their fitness and body image, or improve on injuries (previous or occurring), or the friendship they get and support they are given not only by our instructors but by their peers. Sure yeah let's just give up on that. Seeing as how it is EVERYONE that tries the program for more than 2 weeks that says this. UGH!
So yet again I have hit wall after wall trying to get people to understand what it is that I do. No I don't prance around a pole and yes it is a hard core workout that you need to hold onto a pole so you don't fall on your arse. I am at the end of my rope and feel like dropping into my little dark hole and just focusing on my studio and the amazing people that keep us alive.
NO!!!!!!!!!
I can't. The stubborn ass in me says that I have something amazing and if I don't keep pushing through all of this crapola then someone else will figure out my system and BAM!!!!! Instant fame! I can't let that happen. So plan of attack.
1. keep working toward my goal of Las Vegas Competition (Although my hubby says I probably shouldn't go through the whole process with the meal plan and such so we can save our marriage ha ha)
2. Film these much awaited workout videos for purchase so you ALL can see how SPECTACULAR my program is and how simple it is to stick with.
3. Keep emailing every big name fitness/tv personality/pole industry people I can until someone FINALLY cuts me a break. (there is only so much a broke b**** with dreams can do)
4. Keep my chin up by soaking in every single positive feedback and life changing story I can (So ladies bring them on!!!)
5. Nag every single one of you that have been affected by the JW Method to HELP ME!!!!! Ha Ha :D
I couldn't do any of this without the love and support of all of my amazing women and I owe you everything!
XOXO
Next post WILL BE ABOUT AN ACCOMPLISHMENT!!!!!!!!! :D
Monday, August 20, 2012
Instant Gratification vs. True Accomplishment
How many times have you wanted something so bad it had to be that instant? Once that instant passes and you have time to think about what it is you REALLY wanted and the feeling of lust blows away just as fast as it hit you. Here is a little trick to help change your mindset on what it is that will keep that feeling with you for as long as you want it.
Put yourself in this situation:
When it comes to eating most of us are instantly satisfied with the good old comfort food. Let's talk about a big piece of fruit tart. I am sure there are many other foods that come to mind but this to me is a mouth watering fat filled treat, and even though there is fruit there is also tons of sugar and other nums that counter act this "healthy" dessert.
You have two options. You can go down to a bakery that you know has the BEST fruit tart you have ever tasted. Purchase it with your hard earned money and take it home to make a the perfect ending to whatever dinner you will be eating that night. Picture a group that you are bringing it to. They will all be so delighted to see this beautiful treat they will soon be completely involved with, but only for a few minutes and then it will be gone. So the time it took you to drive down to the bakery, let's say 30 minutes down and back, the dinner 45 minutes, and the presentation and consumption of your gift to your group 20 min. So all in all you had about an hour and a half of pure bliss, but then it's gone.
Second option, you make the dessert yourself. Planning out the ingredients needed 20 minutes, Driving to and from the grocery store 20 minutes, gathering all the ingredients 45 minutes, slicing and dicing, mixing and kneeding 25 hours (crust needs a full 24 hours in the fridge) At the end of this all you bake the crust that you have waited to patiently for 30 min, afterwards you slather on the delicious fatty cream cheese that sits under the gourmet fruit you have perfectly prepared. You carefully plan out your design and color scheme to how the fruit will present itself. Your creation is complete. I don't need to add up the time for you to know this takes quite a bit longer. You go through the steps to get to your presentation and when you do it is a completely different feeling of accomplishment and pride. Your guests ask if you made this exquisite gift and you say YES!!! Immediately you are praised for your hard work and creativity. You are on a natural high for the rest of the evening and ready to do it again because of the outcome.
Same thing goes for yourself. The more time and effort you put into sculpting the perfect creation that is YOU the longer the satisfaction and natural high last. Do not rely on these fad diets that last only a moment because the accomplishment felt is minimal compared to when people ask "how did you do it?" and you can say it wasn't easy, it took hard work and a lot of time, but the satisfaction felt when it was all done was the absolute best feeling you will ever experience. Self service is often looked over but you are worth it take time to better yourself whatever that may be and positivity, motivation, and self satisfaction will naturally follow.
Now go do it!!!! When you are done reward yourself with a tiny treat and you will have a nice balance of physical and mental bliss :D
Put yourself in this situation:
When it comes to eating most of us are instantly satisfied with the good old comfort food. Let's talk about a big piece of fruit tart. I am sure there are many other foods that come to mind but this to me is a mouth watering fat filled treat, and even though there is fruit there is also tons of sugar and other nums that counter act this "healthy" dessert.
You have two options. You can go down to a bakery that you know has the BEST fruit tart you have ever tasted. Purchase it with your hard earned money and take it home to make a the perfect ending to whatever dinner you will be eating that night. Picture a group that you are bringing it to. They will all be so delighted to see this beautiful treat they will soon be completely involved with, but only for a few minutes and then it will be gone. So the time it took you to drive down to the bakery, let's say 30 minutes down and back, the dinner 45 minutes, and the presentation and consumption of your gift to your group 20 min. So all in all you had about an hour and a half of pure bliss, but then it's gone.
Second option, you make the dessert yourself. Planning out the ingredients needed 20 minutes, Driving to and from the grocery store 20 minutes, gathering all the ingredients 45 minutes, slicing and dicing, mixing and kneeding 25 hours (crust needs a full 24 hours in the fridge) At the end of this all you bake the crust that you have waited to patiently for 30 min, afterwards you slather on the delicious fatty cream cheese that sits under the gourmet fruit you have perfectly prepared. You carefully plan out your design and color scheme to how the fruit will present itself. Your creation is complete. I don't need to add up the time for you to know this takes quite a bit longer. You go through the steps to get to your presentation and when you do it is a completely different feeling of accomplishment and pride. Your guests ask if you made this exquisite gift and you say YES!!! Immediately you are praised for your hard work and creativity. You are on a natural high for the rest of the evening and ready to do it again because of the outcome.
Same thing goes for yourself. The more time and effort you put into sculpting the perfect creation that is YOU the longer the satisfaction and natural high last. Do not rely on these fad diets that last only a moment because the accomplishment felt is minimal compared to when people ask "how did you do it?" and you can say it wasn't easy, it took hard work and a lot of time, but the satisfaction felt when it was all done was the absolute best feeling you will ever experience. Self service is often looked over but you are worth it take time to better yourself whatever that may be and positivity, motivation, and self satisfaction will naturally follow.
Now go do it!!!! When you are done reward yourself with a tiny treat and you will have a nice balance of physical and mental bliss :D
Tuesday, August 14, 2012
Back on the Band wagon
What an interesting last few months this has been for me. I last left off with goal making and how to accomplish your long term by making a few short term.
That being said. A few more short term goals hit me in the process of completing my long term of the Vegas comp in November.
1. Breathe
2. Change ways of thinking
3. Talk
I was hit with Post Pardum Depression about mid June 2012. The feelings and thoughts I had were enough to knock my on my butt and destroy all short term goals I had at the moment. I don't believe in taking medications unless absolutely necessary. I still had the thoughts that if I could get through such a dark time that I would come out better for it if I could learn how to conquer myself without assistance from drugs. So first I learned how to breathe. Sounds easy right? It's something you do your entire life. Well when you are in this way of thinking (PPD) if feels as though you have all the weight of the world crushing your chest and suffocating you.
So I learned how to take long, slow, and deep breathes concentrating more on this than what was keeping my breathes shallow and short.
My way of thinking was nothing short of crazy and irrational. Thoughts of hurting myself and my baby constantly entered my mind until it came to the point of it was either him or me. I had to release this feeling somehow so I chose me and scratched in just enough to bleed. The burning sensation immediately calmed the crazy and I felt it was safe to care for my baby.
After I had gotten to this point it was obvious I needed help. I posted my concerns on FB and many of my good friends and family gave me tips on what to do. I never saw a professional for my needs but I did download Brooke Shields book through my itouch. This helped a lot knowing I wasn't the only completely crazy person out there.
I spilled my every thoughts to my husband who is completely against calling it Post Pardum Depression because it was a way of thinking. If I rationalized my thought pattern and found a way to force a change in the way I was thinking that it would become easier for me to bring myself from this dark place. He has had to deal with so many similar situations and has fought his way into being a strong and amazing person because of it.
So I changed my way of thinking. Every time I had those feelings of short breath and violence I changed my breathing and thought about everything I have going for me.
An incredible family most people with kill to have
A husband everyone searches for but never finds
Endless support from so many people that love me
2 Healthy children. Sure they cry but what kid doesn't. If I can't deal with crying how could I deal with a child with Down's or some other life altering syndrome.
A business to release all of my stress and to refresh
A home and everything I ask for
This is just to name a few. If it came down to it and I had to list everyone in my mind that loves and cares for me. By the time I was 1/4 of the way through I would start to think positively.
Talking to people about these feelings was extremely difficult but I felt that as I expressed them outloud I was able to rationalize and see how crazy I was.
I am feeling completely back to normal now and I am ready to get back on the band wagon with all the other goals I had. Even though I was not working out as hard as I would have liked and my eating went to crap because comfort food or no food was the only thing I had in mind I still did what I could. Just by doing that I have now gotten back to the point of working out hard and loving it and craving all healthy food again.
I'm back baby and only 12 weeks to go until the comp.:D
That being said. A few more short term goals hit me in the process of completing my long term of the Vegas comp in November.
1. Breathe
2. Change ways of thinking
3. Talk
I was hit with Post Pardum Depression about mid June 2012. The feelings and thoughts I had were enough to knock my on my butt and destroy all short term goals I had at the moment. I don't believe in taking medications unless absolutely necessary. I still had the thoughts that if I could get through such a dark time that I would come out better for it if I could learn how to conquer myself without assistance from drugs. So first I learned how to breathe. Sounds easy right? It's something you do your entire life. Well when you are in this way of thinking (PPD) if feels as though you have all the weight of the world crushing your chest and suffocating you.
So I learned how to take long, slow, and deep breathes concentrating more on this than what was keeping my breathes shallow and short.
My way of thinking was nothing short of crazy and irrational. Thoughts of hurting myself and my baby constantly entered my mind until it came to the point of it was either him or me. I had to release this feeling somehow so I chose me and scratched in just enough to bleed. The burning sensation immediately calmed the crazy and I felt it was safe to care for my baby.
After I had gotten to this point it was obvious I needed help. I posted my concerns on FB and many of my good friends and family gave me tips on what to do. I never saw a professional for my needs but I did download Brooke Shields book through my itouch. This helped a lot knowing I wasn't the only completely crazy person out there.
I spilled my every thoughts to my husband who is completely against calling it Post Pardum Depression because it was a way of thinking. If I rationalized my thought pattern and found a way to force a change in the way I was thinking that it would become easier for me to bring myself from this dark place. He has had to deal with so many similar situations and has fought his way into being a strong and amazing person because of it.
So I changed my way of thinking. Every time I had those feelings of short breath and violence I changed my breathing and thought about everything I have going for me.
An incredible family most people with kill to have
A husband everyone searches for but never finds
Endless support from so many people that love me
2 Healthy children. Sure they cry but what kid doesn't. If I can't deal with crying how could I deal with a child with Down's or some other life altering syndrome.
A business to release all of my stress and to refresh
A home and everything I ask for
This is just to name a few. If it came down to it and I had to list everyone in my mind that loves and cares for me. By the time I was 1/4 of the way through I would start to think positively.
Talking to people about these feelings was extremely difficult but I felt that as I expressed them outloud I was able to rationalize and see how crazy I was.
I am feeling completely back to normal now and I am ready to get back on the band wagon with all the other goals I had. Even though I was not working out as hard as I would have liked and my eating went to crap because comfort food or no food was the only thing I had in mind I still did what I could. Just by doing that I have now gotten back to the point of working out hard and loving it and craving all healthy food again.
I'm back baby and only 12 weeks to go until the comp.:D
Monday, July 16, 2012
Here are your good form / Bad Form pictures to go along with the Upright Leg Raise. As always if you have any questions let me know!
Monday, July 9, 2012
This weeks exercise is the forearm pull. This is a fantastic arm workout! It not only works the forearms but the rest of the arm and shoulder as well. You can vary the intensity of this exercise by how far past the pole you place your feet, making it possible for all to do this exercise! If you have any questions just ask, and keep up the great work getting in shape to hit your goals!!
Monday, June 25, 2012
Just posted my new video of the week on my youtube channel! The inverted sit-up! This is a fantastic core workout that will also work out your entire body. Try it and you will love it! If you have hardwood floors, use paper towels, or something else to let your feet slide, and if you have carpet I find that paper plates work great.
Here are some do's and don'ts as well as other variations! Enjoy.
Here are some do's and don'ts as well as other variations! Enjoy.
Friday, June 15, 2012
Avoiding injury
When you get the bug to get fit be honest what do you do your very first time in the gym? Do you focus on one area of your body that you want to work on the most and do your max amount of weight with every exercise you do until you feel like complete jello and have to drag yourself out to your car hoping you will be able to push on the breaks? Or do you find a few machines you know so you do the same routine with same weight in the same order?
Tell me how do you feel for the next following days? Like you were hit by a truck? Then what do you do? Limp around regretting going to the gym and pushing yourself that hard and for the next week you fight with yourself to go back? Or do you feel like you are not progressing but you feel a little tired after your workout but not sore the next day?
Well here is a little tip for you to keep yourself in the gym working out 5 days a week right at the start. DO NOT WORK ON YOUR MAX STRENGTH!!!! DO NOT DO THE SAME THING EVERY TIME! Doing the same routine can actually cause damage to your body because you are only working certain muscles which will cause muscle imbalance which WILL lead to injury.
First step to creating a strong muscular foundation from the inside out is to start with your stabilization muscles. That's right exercises such as a simple single leg squat or squats on a bosu is all you need right at the start. It will give you the right amount of soreness so you can continue to go to the gym without overworking an area which WILL lead to injury. Also be sure to switch up your workouts every time you are in the gym. You body will adapt so keep it guessing.
Any time you overdo anything your body will tell you by sending signals either dull or achy pain or a sharp pain that shoots down certain areas of your body. You should NEVER feel this and if you do STOP!!! You are not being a wuss you are being smart by saving yourself from therapy and the long frustrating and excruciating stages of healing.
If you do have any injury, baby it and do not push past your limit. Work on the underlying stabilization muscles that will help give the injured joints, ligaments, or tendons a little more support so they may start the healing process. Once you feel strong as far as balance is concerned then work on minimal strength by increasing reps and keeping weights light. Once this is complete gradually add more weight and less reps to increase muscle mass and strength.
This is a full proof plan to keep your body safe while progressing through higher levels of training. Your body is far more aware of what is happening than you are so listen to the signals it is telling you. If you feel anything but muscle burning stop exercise immediately and assess the problem. Check your body alignment and weight distribution. Check to see if you are dropping down to low or raising shoulders to the ears during specific exercises.
If you have proper alignment and cannot see anything wrong then my friend it is probably time to drag yourself into a doctor, there may be severe damage that is creating muscle imbalance and minimizing your mobility.
Lastly, invest in a foam roll and roll and stretch every single day. Flexibility helps reduce injury from those oopsie moments like slipping on ice or rolling your ankle. Loose muscles and ligaments along with strong stabilizing muscle will help your reaction time and will help you avoid most disasters. :D
Stay happy and healthy!!! :D
Tell me how do you feel for the next following days? Like you were hit by a truck? Then what do you do? Limp around regretting going to the gym and pushing yourself that hard and for the next week you fight with yourself to go back? Or do you feel like you are not progressing but you feel a little tired after your workout but not sore the next day?
Well here is a little tip for you to keep yourself in the gym working out 5 days a week right at the start. DO NOT WORK ON YOUR MAX STRENGTH!!!! DO NOT DO THE SAME THING EVERY TIME! Doing the same routine can actually cause damage to your body because you are only working certain muscles which will cause muscle imbalance which WILL lead to injury.
First step to creating a strong muscular foundation from the inside out is to start with your stabilization muscles. That's right exercises such as a simple single leg squat or squats on a bosu is all you need right at the start. It will give you the right amount of soreness so you can continue to go to the gym without overworking an area which WILL lead to injury. Also be sure to switch up your workouts every time you are in the gym. You body will adapt so keep it guessing.
Any time you overdo anything your body will tell you by sending signals either dull or achy pain or a sharp pain that shoots down certain areas of your body. You should NEVER feel this and if you do STOP!!! You are not being a wuss you are being smart by saving yourself from therapy and the long frustrating and excruciating stages of healing.
If you do have any injury, baby it and do not push past your limit. Work on the underlying stabilization muscles that will help give the injured joints, ligaments, or tendons a little more support so they may start the healing process. Once you feel strong as far as balance is concerned then work on minimal strength by increasing reps and keeping weights light. Once this is complete gradually add more weight and less reps to increase muscle mass and strength.
This is a full proof plan to keep your body safe while progressing through higher levels of training. Your body is far more aware of what is happening than you are so listen to the signals it is telling you. If you feel anything but muscle burning stop exercise immediately and assess the problem. Check your body alignment and weight distribution. Check to see if you are dropping down to low or raising shoulders to the ears during specific exercises.
If you have proper alignment and cannot see anything wrong then my friend it is probably time to drag yourself into a doctor, there may be severe damage that is creating muscle imbalance and minimizing your mobility.
Lastly, invest in a foam roll and roll and stretch every single day. Flexibility helps reduce injury from those oopsie moments like slipping on ice or rolling your ankle. Loose muscles and ligaments along with strong stabilizing muscle will help your reaction time and will help you avoid most disasters. :D
Stay happy and healthy!!! :D
Tuesday, June 12, 2012
I have been working out hard and doing my best to balance my life, which I have to say is sometimes extremely difficult! With work and kids and trying to get back in shape it can be a real challenge. But I have a goal set and I hope you do too. Together we can help each other to reach our goals and feel better about ourselves. Let me know what you struggle with, because chances are it is something that we all have troubles with.
Well, here they are... week 5 of my candid progress photos!
Well, here they are... week 5 of my candid progress photos!
Saturday, June 9, 2012
Wednesday, June 6, 2012
4 Week Progress Recap
Well... it's a few days late but here is a recap of my progression over the last 4 weeks!
Check out the pictures and let me know what you think.
Check out the pictures and let me know what you think.
Sunday, June 3, 2012
Setting Goals
This past week was a crazy busy one for me. Not only am I in the middle of trying to completely demolish my ceilings to make way for an amazing aerial program, but come to find out my space is not up to code for an individual leaser. SOOOOOOO I will be negotiating for the space next door and then rebidding for the ceilings. As if that isn't enough to kill my progress, my husband and I moved our family into a new house YAY but UGH!!!! Moving and demolition definitely threw me off track. Eating habits were not where they were supposed to be and I only got in 3 out of the 5 workouts I had planned for the week.
What happened?!!!
I DID NOT set goals for that week which I should have. If you are always prepared for those busy times you won't have to stress out about not getting in your workouts and nutrition.
What goals should you set?
My husband came to me recently and told me that in order for him to succeed as the FIRST EVER fully tattooed body builder to receive his pro card, I will have to do the meal plan with him. How does this affect my goals? Well Those of you that know me know that I HATE the bodybuilder diet. I LOVE to eat and having to tell myself NO is not an easy thing for me to do. I am going to have to really set some realistic goals for myself to accomplish this.
First goal I have is to write this blog and tell you all that along side my husband I am going to compete in the Las Vegas Body Building show in November. I figure if I am eating that way I may as well do something with it.
There you have it goal number 1 complete. Now I am accountable.
Short Term Goals:
Goal 2: Write down a list of everything I am going to be eating for the next 4 weeks meal by meal.
Goal 3: Purchase food and cook meal for my first week of clean eating
Goal 4: Write down a schedule for workouts starting with just 5 days a week. Adding in Cardio gradually.
Long Term Goal:
Compete in the bikini division of the Las Vegas Body Building show in November. 5 months away.
You will NEVER get close to your long term goal if you do not give yourself short term REALISTIC goals first. Hey if you even get close to your long term goal you know you are doing AMAZING!!!! Give yourself a goal to reach for something you never thought you could do and you will be a better person as you get closer to that goal with or without success in completing it in the amount of time you thought.
Keep reaching for the stars and soak in every experience and achievement on the way. This will bring you success regardless of the outcome.
I want to hear all of your goals. You are all accountable for me let me do the same for you and help you in any way I can to reach the finish line of your Long term goal.
What happened?!!!
I DID NOT set goals for that week which I should have. If you are always prepared for those busy times you won't have to stress out about not getting in your workouts and nutrition.
What goals should you set?
My husband came to me recently and told me that in order for him to succeed as the FIRST EVER fully tattooed body builder to receive his pro card, I will have to do the meal plan with him. How does this affect my goals? Well Those of you that know me know that I HATE the bodybuilder diet. I LOVE to eat and having to tell myself NO is not an easy thing for me to do. I am going to have to really set some realistic goals for myself to accomplish this.
First goal I have is to write this blog and tell you all that along side my husband I am going to compete in the Las Vegas Body Building show in November. I figure if I am eating that way I may as well do something with it.
There you have it goal number 1 complete. Now I am accountable.
Short Term Goals:
Goal 2: Write down a list of everything I am going to be eating for the next 4 weeks meal by meal.
Goal 3: Purchase food and cook meal for my first week of clean eating
Goal 4: Write down a schedule for workouts starting with just 5 days a week. Adding in Cardio gradually.
Long Term Goal:
Compete in the bikini division of the Las Vegas Body Building show in November. 5 months away.
You will NEVER get close to your long term goal if you do not give yourself short term REALISTIC goals first. Hey if you even get close to your long term goal you know you are doing AMAZING!!!! Give yourself a goal to reach for something you never thought you could do and you will be a better person as you get closer to that goal with or without success in completing it in the amount of time you thought.
Keep reaching for the stars and soak in every experience and achievement on the way. This will bring you success regardless of the outcome.
I want to hear all of your goals. You are all accountable for me let me do the same for you and help you in any way I can to reach the finish line of your Long term goal.
Thursday, May 31, 2012
THROW AWAY THE SCALE!!!!!!!!!
If it's one thing I hear most often it's "I GAINED WEIGHT". I have clients of all shapes, sizes, and ages come through my door and each one of them works their butt off the first few weeks and sure enough this phrase flies out of their mouth with a big fat ??????
Here is why. 1 lb of fat is about as big as your fist now ball up that fist and take a look. WELLLLLLLLLLL 1 lb of muscle can fit inside a shot glass. Can you see where the weight is coming from? If you can't, let me further explain. When you start packing on the pounds by eating incorrectly and sitting around all day you are going to notice because fat shows much faster than muscle does. When you work hard and eat correctly chances are you are gaining muscle underneath it all since it is so compact you won't see it as quickly on the outside as you would fat but where do you see it??? THE STUPID SCALE!!!!!!
Yes it is important to know how much you weigh, you wouldn't have motivation or a goal if you didn't. While you are working toward your goal THROW IT AWAY!!! The scale will only discourage you as you watch your weight fluctuate. If you want motivation grab a pair of jeans that fit you now and a pair you want to fit into. Watch as you current jeans get looser and that belt gets tighter. Take pictures. I can't see myself changing when I look in the mirror but you better believe I can see it in my photos. Last, try on those jeans you want to fit into once a month to see how your body is changing and how close you are to getting them dang things buttoned.
Make realistic goals for yourself. If you want to lose weight WONDERFUL!! But don't expect to see it on the scale, see it through the ways I mentioned. This will keep you motivated. A healthy positive mind is just as important as a healthy body and if you have a constant positive mindset the rest will be a breeze. ;D
Here is why. 1 lb of fat is about as big as your fist now ball up that fist and take a look. WELLLLLLLLLLL 1 lb of muscle can fit inside a shot glass. Can you see where the weight is coming from? If you can't, let me further explain. When you start packing on the pounds by eating incorrectly and sitting around all day you are going to notice because fat shows much faster than muscle does. When you work hard and eat correctly chances are you are gaining muscle underneath it all since it is so compact you won't see it as quickly on the outside as you would fat but where do you see it??? THE STUPID SCALE!!!!!!
Yes it is important to know how much you weigh, you wouldn't have motivation or a goal if you didn't. While you are working toward your goal THROW IT AWAY!!! The scale will only discourage you as you watch your weight fluctuate. If you want motivation grab a pair of jeans that fit you now and a pair you want to fit into. Watch as you current jeans get looser and that belt gets tighter. Take pictures. I can't see myself changing when I look in the mirror but you better believe I can see it in my photos. Last, try on those jeans you want to fit into once a month to see how your body is changing and how close you are to getting them dang things buttoned.
Make realistic goals for yourself. If you want to lose weight WONDERFUL!! But don't expect to see it on the scale, see it through the ways I mentioned. This will keep you motivated. A healthy positive mind is just as important as a healthy body and if you have a constant positive mindset the rest will be a breeze. ;D
Wednesday, May 30, 2012
Monday, May 28, 2012
week 3 :D
Feeling a little more confident in a swim suit. Still have a ways to go but hey not bad :D
Wednesday, May 23, 2012
Food List for a Healthy Lifestyle
Proteins
Chicken
Ground chicken
Steak
Lean beef
Beef Jerky
Turkey
Turkey burger
Eggs
Egg Whites
Egg substitute
Cottage Cheese
Fish
Salmon
Tilapia
Halibut
Orange Roughy
Cod
Tuna
Shrimp
Lobster
Crab (real)
Whey
Carbohydrates
Oatmeal
Quick oats
Rolled
Mussel
Whole grain bread
Kashi cereals
Total cereal
Wheaties
Wheat Tortillas
Vegetables
Squash all kinds
Zucchini
Tomatoes
Onions
Lettuce
Broccoli
Cauliflower
Asparagus
Carrots
Celery
Spinach
Artichokes
Yams
Sweet potato
Mushrooms
Peppers
Beets
Fruits
Grapefruit
Grapes
Apple
Orange
Banana
Strawberries
Cherries
Blueberries
Pineapple
Pears
Peaches
Apricots
Plums
Watermelon, cantaloupes
Brown rice
whole wheat rice cakes
Fats
Flax oil
Flax seed golden or brown
Cod oil
Fish oils
Almonds
Cashews
Pistachios
Peanuts
Avocados
EVOO
Canola Oil
Peanut Butter (natural)
Almond Butter
Eating Like a Mom
Being a mother of a 2 year old and a 3 month old is challenging enough. Being a working mom is EXTREMELY difficult, especially when it comes to eating habits. Sure I have gone a full day without eating and did not even realize until I put the kids to bed and my stomach was screaming FEED ME!!!!!!! Well fellow Moms I have come up with a plan. I am a fitness junkie but I am also a food junkie. Can you live a healthy life and live both? YES!!!!!
I competed in a body building competition before I was pregnant with my second child and the clean eating just about killed me. Well, not literally, but I am sure the extreme binge eating after the competition was over just about did.
I have found my happy medium. What is the trick?? Portion control, moderation, and ratios. It has been said that a portion size is as big as your fist. Eat until you are content not full. Eat foods that will keep you full for longer so yes that means CARBS!!!!! Do not leave out carbs your body uses them for energy. If you do not have enough your body will use protein and you need that to rebuild your muscle. EAT FAT!!!!! No not the edges off of the big meaty steak. Fats can be Avacado, Almonds, Extra Virgin Olive Oil. Your ratios should be 40% Carbs 40% Protein and 20% fat with every meal. You should also be eating no less than 5 meals per day. If your body is receiving proper nutrition throughout the day every 2-3 hours it will stay happy and function properly. MODERATION!!!! Sure you can have your cake and eat it too. Instead of having a portion sized cake (as big as your fist) how about half of that or even just a few bites to satisfy that sweet tooth monster.
Now that you know the tricks to eating properly how in the heck are you going to get in 5 meals with two kids and a job????
I am guilty when it comes to fast food. A working moms best friend. In the morning or night before pack a baggy full of almonds to last throughout the day. (remember your ratios) Premium Protein from Costco is my favorite shake on the go. They do not need to be refrigerated so nab two for the day. Fast food everywhere has a salad. Where is it unhealthy?? The dressing!!! Go for a lite italian or better yet carry your own Extra Virgin Olive Oil and Balsamic Vinegar YUMMY!!! Try not to go for fast food chicken it's not the best but if you are lacking protein and need a little extra go for it.
I will add a food list so you can take from it what you like to eat. Eating healthy does not have to be gross.
Biggest rule to eating healthy and losing weight. If you expend more energy than is being consumed you WILL lose weight. Portion control plays a HUGE part on this. If you are sticking to your portion sizes chances are you are not consuming too many calories. If you are constantly active and can work in a few workouts in the week you WILL be using more energy and avoid storage of unused nutrients.
Hope this helps please ask questions any and all are welcome. :D
I competed in a body building competition before I was pregnant with my second child and the clean eating just about killed me. Well, not literally, but I am sure the extreme binge eating after the competition was over just about did.
I have found my happy medium. What is the trick?? Portion control, moderation, and ratios. It has been said that a portion size is as big as your fist. Eat until you are content not full. Eat foods that will keep you full for longer so yes that means CARBS!!!!! Do not leave out carbs your body uses them for energy. If you do not have enough your body will use protein and you need that to rebuild your muscle. EAT FAT!!!!! No not the edges off of the big meaty steak. Fats can be Avacado, Almonds, Extra Virgin Olive Oil. Your ratios should be 40% Carbs 40% Protein and 20% fat with every meal. You should also be eating no less than 5 meals per day. If your body is receiving proper nutrition throughout the day every 2-3 hours it will stay happy and function properly. MODERATION!!!! Sure you can have your cake and eat it too. Instead of having a portion sized cake (as big as your fist) how about half of that or even just a few bites to satisfy that sweet tooth monster.
Now that you know the tricks to eating properly how in the heck are you going to get in 5 meals with two kids and a job????
I am guilty when it comes to fast food. A working moms best friend. In the morning or night before pack a baggy full of almonds to last throughout the day. (remember your ratios) Premium Protein from Costco is my favorite shake on the go. They do not need to be refrigerated so nab two for the day. Fast food everywhere has a salad. Where is it unhealthy?? The dressing!!! Go for a lite italian or better yet carry your own Extra Virgin Olive Oil and Balsamic Vinegar YUMMY!!! Try not to go for fast food chicken it's not the best but if you are lacking protein and need a little extra go for it.
I will add a food list so you can take from it what you like to eat. Eating healthy does not have to be gross.
Biggest rule to eating healthy and losing weight. If you expend more energy than is being consumed you WILL lose weight. Portion control plays a HUGE part on this. If you are sticking to your portion sizes chances are you are not consuming too many calories. If you are constantly active and can work in a few workouts in the week you WILL be using more energy and avoid storage of unused nutrients.
Hope this helps please ask questions any and all are welcome. :D
Monday, May 21, 2012
Here they are... the weekly photos where I show all and hold back nothing. I want you guys to see real results in real time! That is why I am posting every week photos of myself. Being a mother it is difficult to find the time sometimes to work out. Trying to balance work, kids and a husband can definitely be challenging. But I am here to show you that it can be done and You can DO IT TOO!!
Just follow along with my blog and my YouTube Channel to keep yourself on track to becoming fitter and healthier!
Ok, so you have now just watched my first set of exercises that I have posted on my Youtube Channel. Since I can't be there to correct you I am at least going to show you Good and Bad form. I have a lot of pictures below to show you some of the main ways people perform this exercise incorrectly. Remember we want to build stability and muscle safely. Always use caution and consult a doctor before beginning a new exercise routine. This is a great exercise though for people of all levels. Let me know if you have any questions and if you didn't see my video link to it HERE! (http://www.youtube.com/watch?v=O0iYYHQTiV8)
Now that you know what NOT to do and what to do, go and have a great work out!
Monday, May 14, 2012
Today is the day!
From now on EVERY Monday you will get an update from me, including pictures of how my body is progressing and workout details for a JW Method Exercise that you can do at home.
I will also be posting other work out tips and excerpts from my life as a Mom who is trying to get back in shape throughout the week.
So here they are... this is how my body currently looks three months after having my son.
I will show you how I go from what you see back to fit and fantastic over the next few months, so keep checking in and let me help you achieve your fitness goals too.
Let me know what is keeping you from reaching your fitness goals.
Remember to check www.youtube.com/user/jwmethod for the weekly JW Method exercise so you can work out at home as well.
From now on EVERY Monday you will get an update from me, including pictures of how my body is progressing and workout details for a JW Method Exercise that you can do at home.
I will also be posting other work out tips and excerpts from my life as a Mom who is trying to get back in shape throughout the week.
So here they are... this is how my body currently looks three months after having my son.
I will show you how I go from what you see back to fit and fantastic over the next few months, so keep checking in and let me help you achieve your fitness goals too.
Let me know what is keeping you from reaching your fitness goals.
Remember to check www.youtube.com/user/jwmethod for the weekly JW Method exercise so you can work out at home as well.
Thursday, May 10, 2012
This Monday, May 14th, we are going to launch both this blog and our you tube channel!
We will be showing you the JW Method and how it works. I, Jen Wilkins, will be demonstrating first hand how my program gets results, taking you week by week through my efforts to get back in tip-top shape after having another child. I am going to go from three months post pardum to fit and in shape right before your eyes. You will see pictures of me, or should I say my body, every week. This is because I want to show you that I am a real woman and have insecurities about my body just like all of you. But, with the JW Method you can tone up those muscles, lose those pounds and get in shape.
Tune in on Monday to join me in OUR effort to get in shape!
www.youtube.com/user/jwmethod
We will be showing you the JW Method and how it works. I, Jen Wilkins, will be demonstrating first hand how my program gets results, taking you week by week through my efforts to get back in tip-top shape after having another child. I am going to go from three months post pardum to fit and in shape right before your eyes. You will see pictures of me, or should I say my body, every week. This is because I want to show you that I am a real woman and have insecurities about my body just like all of you. But, with the JW Method you can tone up those muscles, lose those pounds and get in shape.
Tune in on Monday to join me in OUR effort to get in shape!
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