Pleasure or Pain?

Next time you picture your favorite food pay attention to what your thinking about it.
For example, Pizza Pizza!
Warm and gooey straight hot right out of the oven and so cheesy you have to use two hands to keep all the toppings from melting off the bread.
Does this picture sound horrible to you? Most likely not. Now stop drooling piggy piggy.

As human beings we are hugely motivated by feelings of either pain or pleasure.
Naturally we think of dieting and exercising as some kind of punishment or deprivation. Negative feelings.
Sandwich dry without mayo? Ick.
Sweating at the gym until your sticky and stinky? Gross.
Skipping dessert? pooey.
Lunging until your muscles are burning? Ouchhh.
No wonder it's so hard to change our habits into GOOD habits when we're associating them with feelings of feeling BAD for ourselves!

We look at a batch of chocolate chip cookies and think subconsciously "Pleasure Pleasure Pleasure".
It's out of habit, it's not your fault. But what if we flipped it?
What if we began to channel our feelings into feeling TERRIBLE while looking at those cookies? As horrible as we would feel as if we were told we weren't allowed to eat anything but celery all day?
It may be easier to pass...
I am going to make this a habit every time I come across something that's not good for me.
I am going to picture standing in my swimsuit in front of lots of people feeling self conscious and out of shape. Or picture running with my friends and not being able to catch up, maybe visioning me uncomfortably full and sluggish.
And when I workout I'm going to smile with the sweat and the burn because I will associate it with my body getting stronger, leaner, and sexier and being able to relax for the rest of the day.:)

Your mind is the most powerful thing so it makes sense that what you think about ultimately determines your results.
So here's an easy homework assignment: Next time you eat something or go to the gym, PAY ATTENTION TO YOUR MOOD. 
Catch yourself if your feelings aren't in check. Talk yourself into changing a feeling of pleasure to pain or pain to pleasure.
Sure, you may not believe yourself right away. But just like good pathological liars do, the more you start telling yourself that something is true (you hate cupcakes, you love running) over and over and over again. You start to believe it. Your body starts to believe it. Trick yourself into making good habits forever and watch your body transform!

Oh No Cardi-O!

Ugh. My voice is off from my mouth, stupid web cam. Why did someone have to break in my car and steal my new iFlip camera? :( The audio is still crisp though so che che che check it out!

Treadmill- Raise the ramp all the way to 15 with your speed 3.0-4.0 and walk without touching the machine with your hands for 2 minutes. Next lower the ramp to 1 and run as fast as you can for the next two minutes. Then for 1 minute lower your speed and walk steady to catch your breath. Repeat Repeat Repeat, then your done.

Elliptical- Keep the ramp between 1 and 5 pedal fast and hard make sure you keep it above 170 strides per minute for 2 minutes. Next, 2 minutes raise the cross ramp as high as itll go and put the resistance where you are struggling to move your legs. Then put it back down to resistance 1-5 and steady pace for a minute. Repeat Repeat Repeat, then your done.

Indoor Bike- For 2 minutes pedal at a pace that feels challenging but you can pedal fast still. Next for two minutes, increase your resistance and stand up on the bike where it feels like your literally peddling through mud. Dont hunch over keep good posture. Last minute return to a comfertable resistance and speed. Repeat Repeat Repeat, then your done.

Swimming- 4 minutes swim at a consistent pace. 1 minute swim slower. To prevent boredome switch up the strokes every 5 minute round. Repeat Repeat Repeat, then your done.

This one is my favorite---->

Walking/Hiking- You can do this on a flat road or for more of a challenge find a hilly trail. Walk at a fast pace or lunge (I do lunges) for 2 minutes. Run at a fast pace for 2 minutes. Then walk for a minute to catch your breath. Repeat Repeat Repeat, then your done.

Stair Climber- (Perform two 10 minute intervals) Start with reasonable 75 steps per minute for 4 minutes without holding on the the rail. Next, skip a step and really push off your heels not with your toes, for 4 minutes. Then bring the pace down to 60 steps per minute. Repeat, your done.

Zip It Up

I'm at the point where I would like to think I am pretty knowledgeable about what is and what isnt good eating habits

Such as the well known rules to eat small meals throughout the day, avoid carbs after dinner, eat fresh instead of pre-made and processed, try to not to eat out. Got it, got it, got it, got it.

However, this is what goes wrong. 

I'm studying, working out, going to class, hanging out with friends, and at the same time trying to make sure I eat my four portions of protein, three cups of vegetables, two fruits, two carbs, and one fat.

I lose track

By lunch time I get to the meals that require me to actually make something like hard boiling eggs, steaming some broccoli, grilling shrimp, or making rice and by that time I would rather just grab something quick (usually not as healthy) or most likely another piece of fruit.

Hah. In fact wow now that I think about it I eat fruit A LOT out of convenience

I guess I go a little overboard on the quick yogurt and cottage cheese too.

opps

So today I tried something out

I have heard this tip in every magazine, in every diet plan but have never tried it out personally because I wrote it off as something for extreme dieters only.

Why? I don’t know I just thought it was for the portionally challenged.

Zip locking all your food in prepared single serving baggies.

Perfectly ready to be grabbed on the go or heated up later.

When I got back to the house from Whole Foods I started cooking a mass amount of beans, legumes, and rice. And during separating all the shrimp, strawberries, tuna, cauliflower, raw almonds I realized how genius it is.

Sure I spent about two hours with zip locks in my tiny "kitchen".... but there's too many pro's to this method.

It’s going to save me time from not having to cook.

It’s going to save money when I don't have to buy a snack when Im having a hunger emergency and I’m stuck far from home in a place with limited options.

And most importantly, it'll save my hard earned body from destruction by being monitered to eat perfect size portions, making it impossible to slip and eat a whole box or bag :)

Before

After

Let's see if this works as planned!

I think Iv'e fallen in love with myself in the least conceited way possible

Sorry I'm a little pumped up this morning :) So please excuse my ranting but I've got to do it because yesterday I had another epiphany.
I have come a long way to accepting and loving myself for what I am
and I can honestly say that I have never been so happy than I have the last few months
Figuring out who I am, what my passion is, and overall how much I care about being happy
theres no other point to my day
In the least conceited way I will say this,
I think I've fallen in love with myself
yep.

I'm putting my foot down and am going to make a commitment to myself today
and I'm going to tell everyone right now so I know I'm being held accountable
I love myself so much I don't think I deserve anything less
I want to be in the best shape of my life
I want people to look at me and get inspired to be fit
I want people to want to come for me for their nutrition and fitness advice
I want to be an example for others as well as myself
I want to prove to myself I can do anything I put my mind to
this is happiness, maybe not for you, but for me. And I plan to go after it!
I know I couldn't have done this in the past the 'right way' without becoming obsessed or some sort of self conscious
but being in such a great place right now I can reach my goals out of love for myself instead of guilt
(that might sound ridiculous but it definitely doesn't to me.)

i will NOT eat more calories than I expend
i will NOT put anything in my body that is not good for me
i will NOT drink alcohol because it only hinders me
i will NOT fall weak to temptation
i will NOT give myself excuses
i will NOT settle for anything below my full potential
i will be a LEAN MEAN FIGHTING MACHINE ;)
The mind is the only thing that ultimately ever holds us back from not achieving the things we want
So as of today vocabulary will be "I CAN" and "I CANT" has been eliminated
I finally know what I want. And to be skinny isn't the case anymore. ANYONE can be thin but it takes a lot more effort to be in prime shape. Not bulky, but cut. Not body builder statu,s just maintaining a low but healthy body fat
A maintainable percentage without having to go to the gym everyday if I don't want. Or dare I say count calories. No thank you.
I just cant wait to prove to myself that when I have my mind set on something, I can do anything
oh yea
What is your goal? Maintaining you body? Mind body and soul? Losing weight? Body fat? Build muscle?Make healthier choices? A more active lifestyle? Accepting yourself more? Staying exactly the same?
Whatever it is, no one can stop you but you. Remember that!

Ok, I'm done. Have a fabulous day everyone :D

Excuses, Excuses.

I can't workout because [fill in the blank].

Now is it that you can't? Or your too lazy? And try to be honest with yourself.

Iv'e heard it all and have even used some myself, once a few too many times

Excuses to not work out include:

(go ahead and call me out if you disagree) 

"There's not enough time in the day" Well then while running errands try actually RUNNING to your errands. Park at the back of the lot and run to the front door or if the places are within walking distance run there. Make a promise that if you have a choice to take the stairs, TAKE THEM.

"I hate the gym" Then get outside in the fresh air, hot or cold, up in the mountains or at the beach, bundle up or get your tan on!

"I'm too tired" Eat super foods fruit veggies and protein for energy or

 slip in a five hour energy if your reallllly struggling.

"I'm not motivated" Then take an exercising class. You know yourself better than anyone so choose to take something your interested in whether it's Pilate's or a spin class. Your surrounded by people who care about feeling good like you do!

 "I have kids" There's daycare at the gym for a reason or you know you'll get double the workout if your pushing a stroller with your little bundle inside.

Just enough with the whining about being unhappy unhealthy!

make time for yourself. make time for your WELLBEING.

While hiking with my sister in San Luis Obispo I decided it would be fun to make another video blog. Sorry about the wind noises

What Jessica Eats

Some people have asked what kind of food I eat to get inspired

about what kinds of food they should add or replace in their diet.

I don't recommend everyone eating the same thing

because everyone has their own personal needs, goals, and cravings but

for the people who are lost and are hitting the gym like crazy but are having trouble seeing results

remember it could be because of the food choices your making

 75% of weight loss is determined based on your nutrition

yikes, it the last thing a girl with a big appetite wants to hear.

I know because I'm THAT girl.

Morning: Apple and a fat free Activia yogurt (don't forget your glass of water)

Snacks: Apricots, berries, grapes, orange, apple, or banana (not dried) carrots, celery (no dressing!)

Protein: Tuna, Wild Salmon (canned or fresh) chicken breast, low salt turkey breast/ham sandwich slices

Vegetables: broccoli, asparagus, zucchini, squash, cauliflower, edamame, carrots (eat with your protein)

Carbs: plain fiber rich oatmeal, brown rice (limited)

Beverages: steamed nonfat milk w/honey, tea, water, protein powder

Find and acknowledge your weaknesses.

I stay completely away from the following because I have absolutely no self control

cereal, peanut butter, bread, nuts,

popcorn, beans, juices, tortillas, & cheese

Ice scream!

My boyfriend made me the nummiest dinner last night. Chicken breast on a bed of spinach, zucchini, and mushrooms, with sliced apples on top I was ecstatic until.... he mentioned that he had also dessert in mind for after.
I cringed at the idea.
Praying I would have the strength to just say no
Well wow I was sure wrong, I was so impressed at his nutritious creation I couldn't resist but to blog about it.
Its was genius!
Frozen cool whip with frozen mixed berries & bananas, with dried oatmeal on top
Fat Free, Filling, Ice cream-Tasting, Deliciousness.
I swear I would give up night eating once and for all if I was promised this every night!
You'll save some serious calories with this one
and even if you somehow found yourself going overboard on the cool whip and  you accidently happened to eat the whole damn tub (which is the worst case scenario which I'll name, 'Healthy Dessert Gone Wrong')
it still would be better than a few scoops of regular ice cream
Remember QUANTITY isn't an issue, if your choosing the right QUALITY!

no, it didn't look this beautiful however it did have the yummy oatmeal

sprinkled on top and which I was enjoying it with an undenying yummy man

you should try it sometime.