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.

Be selfish

..... because your the only one who has to wake up with yourself in the morning.

I have made myself truly believe that I'm the last person responsible when I catch myself, "steering off track." It was because THEY brought all that junk food over or THEY didn't want to go with me to the gym so I couldn't. yada yada yada.
And I have to be a little bit in my own face and say to myself, "No No No jessica, anyone can choose their fate and jump off a cliff if that's what they want but does that mean you have to, too?"
(I feel like I'm talking about the 'Just Say No' peer pressure to smoking, commercial)
anyways let me give you some of my own personal examples.
JESSICA JAMES'S EXCUSES FOR EVERYTHING include,
sleeping in instead of getting up in the morning and starting my day because a friend was in town. Digging into the nachos the table ordered on Sunday football after I set a personal goal prior to banish cheese from my diet. Went out drinking for a good friend's good friend's birthday at some Hollywood club when I knew I had to be refreshed for an interview that next day. Watching reality TV with my girlfriends instead of studying, when I know I only have a few more months before my personal training final exam.
And I can't be the only person who has never thrown their own 'pity-party' when failing every goal I set for myself and not going through with one thing I was planning on getting done all week. Right?
Isn't it human nature to take the easy route and point the finger instead of owning up that you have your own personal weaknesses to work on?
I get caught into 'feeling bad' if I don't drink when I go out with people. 'Feeling bad' for blowing off plans because I'm behind on my work. 'Feeling bad' if I want to video blog or hit the gym instead of going to a movie.
And again it all comes down to happiness. So if your happiness is being able to sleep or hanging out with friends and living everyday day by day without working towards some kind of accomplishment or the want to make yourself a better person. I'm a big supporter... as long as your really happy. But if your like me and ares striving for either a set dreams or several goals for yourself, start acting TODAY and stop blaming this or that and keep your eyes on your prize!
Meanwhile don't worry about what people's opinion may be because YOU are ultimately responsible for what you are and what you become. Your life can be different from theirs, because its yours. So rock it out :)

8 daily changes I made

My first video blog and more to come!

Switching things up :)

mmm numm numms

1. Drinking water first thing in the morning

2. Learned how to eat things plain

3. Only eat out when you absolutely have to

4. Not keeping a lot of food at home

5. Staying away from anything boxed or premade

6. Skipping the calorie filled drinks

7. Don't accept free bad-for-you food

8. Eat protein after working out and during long days

Don't diet just tweek your routine!

Sleepless Nights Dont Feel Right

Okay, so I know I am my own worst enemy to night eating but why why why???
Thats it, Im on a mission for the cure!
So what compells me to wake up in the first place? Hmmm. oh yeah, BECAUSE I CANT SLEEP.
But if I am ever going to stop that, I need to figure out the reason behind it. Why can't I stay asleep through the night? I need to look straight to the source of the matter which could include several factors, such as,
Working out a few hours before bed.
Having caffeine during the day.
Stress.
Maybe something is bothering me that I haven't acknowledged.
Not eating enough that day.
Eating too much at night so my stomachs hard at work trying to digest all night.
Or had my body just been conditioned into a bad habit?
Hmm I pondered..... and after thinking back to all my countless failing experiences the answer personally for myself was, drum roll please!

ALL OF THE ABOVE. Aw, shoot.
I realized I obviously had some "me stuff" I needed to work on.
I also had a BIG day coming up where I just simply couldn't afford not to try everything in my power to be fully rested without a full belly in the morning.
So here is what I did.

I changed my routine.

I worked out more around noon and skipped the 5 hour energy. I tried to stay relaxed about eating throughout the day making sure most of my little meals here and there consisted of lots of filling protein. I went out with some friends and limited myself to one drink and, when everyone else got foot long subways on the way home, I grabbed a yogurt and those cute little apple slice packs. Then before I went home I confronted a person about something that had been bothering me. And although I didn't get the response I was looking for, I felt a sense of peace that I had gotten something off my chest and got an honest answer, allowing me to let go. Boom, my mind was now silent.
Then I snuggled into bed and didn't wake up till my alarm went off at 8am and I can honestly tell you I had the BEST SLEEP I have had in months, not to add, I KILLED IT on my big day I was talking about.

Just another example of when trying to fix something, it's always best to take a better look at the source first.
Whats the factor for you when you find yourself restless at night?

MMMMMMmm Saucy!



We live in a world based on foods that are TOPPED.
Spices and sauces, oil and salt, dressing, butter, and don't forget jam.
We cover our nutrition in these things to add "taste" because that's what our taste buds are acquired to.
Whens the last time you've eaten something just as it came?
with veggies not sauteed, buttered, or salted?
Salad without dressing?
A sandwich without condiments?
Steak without A1 sauce?
Baked potato without butter?
Toast without jam?
Waffles without syrup?
Coffee without sugar?
In a split second we turn something "plain" into some kind of treat. We turn our food into something we could have eaten and felt good about, to something with either double the calories or enough sodium to make you swollen like a puffer fish for a week.
Especially if you LOVE to eat out like me.
Trying ordering something raw from a restaurant is practically impossible. If you think about it, your paying a lot more for a meal than making your something yourself at home. So the place your giving you hard earned cash to, HAVE BETTER make your food taste GOOD, right? You don't pay double for something you could have picked up from the produce department at a grocery store. Meaning their putting who-knows-what into your food that will keep you coming back for more. Even if it seems like you've chosen something nutritious.... ask for a nutrition menu first, I dare you.
Just recently I was complaining about how healthy I thought I was eating and how I was still struggling with cutting my calories to, my good friend Melissa Busfield, who is a personal trainer and spin class instructor. And she told me something I should have tried out long before. Very simple but genius, she said "Jessica, you just need to learn how to eat things plain."
It's so true. We live in a society where we cook for others and we have to add a bunch of things to impress our guests.
We have so many tools and seasonings and substitutions because we live in a civilized and growing society.We don't live in a country where all we have is what grows right out of the ground and just the animals that graze around. But, in those countries you don't see obesity or much illness either... I see a pattern.
So I'm going to be my own guinea pig in getting my taste buds back on track.
My goal is to get used to eating thing just how they come.
I want in a month to try to eat something with a bunch of additives to it and  not be able to eat it because it's either too salty or too sweet.
Do you think you could do it?