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 are the Good and Bad Form photos for the Palm Press Variation.

week 3 :D

Feeling a little more confident in a swim suit. Still have a ways to go but hey not bad :D

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

Have a Healthy Happy Day!!!!!

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

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!

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.

This Monday, May 14th, we are going to launch both this blog and our you tube channel!

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!