Fall is Upon Us

Happy Fall Y’all! While balancebyj.com is under construction, I wanted to re-connect with all my favorites here and provide a new delicious recipe for the upcoming cold weather (even the husband loved it!)

With the weather changing, the mornings taking too long to turn to light and the afternoons fading before you even leave your office, motivation to get to the gym, the trail, or your home work out can often fade along with our beloved daylight. How do you manage to still get active during the day when the couch and new fall episodes of Scandal, Nashville, and The Voice (just to name a few) are calling your name? Here are some of my favorite tips/tricks to get your sweat on BEFORE you get your comfy on.

• 1.       Schedule it in like you would a dentist, doctor or hair appointment. That may require setting the alarm (or 4) in order to get out of bed in the morning and get to the gym or an early morning cycle class. Not your style, no problem! Get an awesome DVD and workout in your living room or call a friend and set up a time to meet right after work and hit the local trail or park and use your body weight for a workout.
• 2.       Layer up in long sleeves and leg warmers if the cool weather prevents you from getting in a workout groove. For one, you will be nice and toasty on the way to work out and your warm-up time will be less when you are layered up. Plus have you ever worked out in a sweatshirt and leg warmers, talk about sweat city!
• 3.       Hire a trainer. You may know how to use the machines and free weights, but having an accountability coach will make it easier for you to get up and get it done.
• 4.       Keep a log. Hang up a calendar where it is obvious and you will pass it throughout your day. Mark a big red ‘X’ on the days that you do not work out. After seeing two or three of those bad boys, you will definitely want to get your butt in gear!
• 5.       Keep your beats fresh. Changing up your playlist on your iPod/phone can make a significant difference during your workout! Don’t know where to look? Spotify and Slacker both offer free workout playlists or ask a friend if they can help you out with providing a copy of their favorite playlist.

Time to reveal my new favorite recipe! It is soo good and so easy to make, in fact, I make it a head of time so whoever gets home first just has to warm the oven and pop dinner in. I love Tzatziki sauce and a good one is hard to come by. This dish plays a twist on Greek chicken but in fewer calories!

Greek Inspired Chicken

2 lbs Boneless, skinless chicken breasts

¾ - 1 cup nonfat Greek yogurt

1 TBSP Fresh Lemon juice

1 tsp fresh cracked pepper

1 tsp oregano

¼ cup Parmesan cheese

1 can (15 oz) artichoke hearts
Kalamata olives

1 cup Cherry tomatoes, sliced

¼ cup Mozzarella cheese

Parmesan cheese

Directions:

Preheat oven to 375. Spray a 9 x 13 baking dish (9x9 works too) with non-stick spray.

Mix in a bowl Greek yogurt, lemon juice, pepper, oregano, and parmesan cheese. Place

prepared chicken in baking dish and top with yogurt mixture. Add artichokes, olives, tomatoes,

mozzarella and parmesan to the top. Bake for about 30 mins. Serve with a whole grain or

steamed veggies!

I would love to hear from you! Take care of you!

J

Meditation Monday

             

Good morning and happy November! I still can not believe that in a little over 3 weeks it will be Thanksgiving and month later it is Christmas! Where does the time go? The older I get, the faster the time goes and the more I wish it would slow down, just a little.

I am beyond excited to share this post with you and hope you join me for the next 21-days!

Meditation. What does that mean to you? Does it mean 5 minutes of alone time? Time to listen to your breath and allow your thoughts to wander? Allowing time to slow down, just enough to connect with your body, listen to your heart, and refuel your spirit?

I have found meditation and just recently started practicing different forms every.single.day and you know what...I have never felt more alive and empowered. Our thoughts create our reality and if you dont believe me, think back to a time when everything seemed to be going wrong. You woke up late, you spilled coffee all over your shirt, you jammed your toe all while trying to leave for work. You got stuck in horrific traffic and missed every single light and it is only 8:05 am. It's going to be a long day you think. But what we think attracts what happens. Think about the saying "Like attracts Like". When you think about something or someone that fills you with happiness, everything around you tends to be just as warming, beautiful and cheerful. When we dwell on negative thoughts and emotions, it never fails that more negative thoughts occur.

                           

We can thank our subconscious mind for the stories we create in our head, which has been programmed since the moment of our conception. Without going into the technicality of how our subconscious mind is programmed however, what matters is that we make our own reality. We make our own reality by what we think and say to ourselves. I have found it helpful to replace the negative thoughts with positive, associate with positive, uplifting individuals and creating a positive environment in which I spend my time. It is time to stop assuming the worst and create a positive life.

Over the course of the next 21-days, I will start my morning with this amazing meditation program that Oprah and Deepak launched titled  Energy of Attraction: Manifesting your best life. I would love for you to join me and share your experience along the way! I listened to the first lesson this morning and I felt overwhelmed with desire to be my best self. Overwhelmed to clear the negativity from my mind and my life by forgiving parts of my past, limiting fear by focusing on the present and NOT the future and loving every moment of my life in its current state. Of course I am not where I want to be but I know that I have the power within myself to get there!

Take care of you!

J

HIIT Incline Treadmill Workout

If you are new to HIIT workouts, I wrote a post (you will find it Right Here!) a while back explaining what exactly HIIT stands for... High-Intensity Interval Training. 

                                  

I am frequently asked about cardio... How much should I be doing? What is the best type of cardio? Is X amount too much? Too little? Will I lose weight if I do X amount of cardio? I hate to be the bearer of bad news but there is no definitive answer to these questions. What works for one person may be the exact opposite for another person. There is a general guideline however and according to the American College of Sports Medicine (ACSM), "American adults (aged 18-65 years) should accumulate at least 30-minutes of moderate-intensity aerobic activity 5 days per week OR engage in 20-minutes of vigorous activity 3 days per week".  Now does this mean that you need to completely change your routine. No, it sure does not. What you should do however, is get moving and listen to your body.

                                                 

Do you feel fabulous when you get in 20 minutes of cardio 4 days a week? Great, stick to it! Do you feel like you would feel better by adding in another 10 minutes a couple days during the week? Awesome, add it in after work or during your lunch break. Whatever it is that makes you feel like your best self, stick to it! I used to be a cardio girl and when I mean cardio girl, I mean just that. I did cardio. ALL. DAY. LONG. I would run and run and run (almost as much as Forest Gump) and steered clear of the weights. However, my love for running is not nearly as strong as it is for lifting heavy iron! 

Nowadays, I stick to moderate to intense cardio a couple times a week for 20-30 minutes. I feel like it gives me the energy I need, it keeps my heart healthy, and when I am on track with my diet, I do not feel bad about cutting my date with the treadmill short. :) I love HIIT workouts because 1. They kick my butt every time and 2. They are short, sweet, and too the point. Plus, I love a workout that leaves me nice and sweaty. 

Here is an incline treadmill HIIT workout for y'all to give a shot when you need a change of pace. 

Take care of you!

J

10 Day YOU Challenge - 7 Wants

I hope you are preparing for the weekend and have something fun planned! To end the week, I need to post my next part of the 10 Day YOU want Challenge... Seven wants. I really had to think about this one because it really could go in several directions. Some wants are day-to-day while others are deep, down to the core wants that you long for.


1. I want to bring back those I have lost in my life...even if it is for just a minute to tell them I love them. I long to see, to hear their laugh, to see their smile. I know that things happen for a reason but I have never understood why some are taken from us WAY too soon.

2. I want to encourage and inspire each and every person I meet. Whether it be motivating them to change their dietary or exercise habits, or encouraging them to try a new challenge or lending an ear to listen. I want someone to say, "because of you, I didn't give up."

3. I want babies! I've always wanted kiddos. I used to think it'd be nice to have a whole football team of them, but now I think I will limit to just a couple. :)  I love working with kids, seeing how they look at the world, and learning to trust and love through their eyes.

4. I want more time. Really, my life could use a few more hours in the day, or a couple more days in the week in order to get everything I want done. Starting my day at 3:30 am and ending it around 9 pm still is not enough time to get EVERYTHING done. I try but my "to-do" list always has something staring back at me.

5. I want to always be able to find happiness, hope, and perspective in every situation, even when bad things happen. I want to live my life in the most positive manner. To live abundantly. To live full of hope and grace. I want a happy life. I just want a happy, long life next to my hubby (and the bullies and some kiddos).

6. I would love to be more crafty. Yes, Pinterest is there and it does help but just because it can be done does not mean I CAN DO IT! I want to redecorate my home with cute interiors and have everything Pinterest worthy... Maybe in my next life!

7. I want to travel. I have never been one to jump on a plane, train, or automobile and take off, exploring the land with a couple bucks in my pocket and a backpack on my back. But there are soo many beautiful places to see in this world and I would love to experience as many different cultures as possible!

Have a wonderful weekend and take care of YOU!

J

Fit-Spiration Friday!

Hope y'all have had a wonderful week and are geared up for the weekend! Its been a little while since the last Fit-Spiration post and I thought today is the perfect time to share with whats been really inspiring me lately!

If I eliminated self doubt from my thoughts, life would be much simpler

I want to inspire so many people to believe in their abilities!

Stay Hungry!

Food is fuel for our bodies. You must nourish your body from the inside out

YOU Challenge- #9

To those of you who participated with 'Ten Secrets', THANK YOU! I loved reading about you and learning more about what makes you YOU.

Now to the next part of the challenge, Nine Lives... Oops I mean Nine LOVES (nine lives would be a completely separate post on its own!) There are many things I love so keeping it at nine is going to be a challenge but here it goes...

1. My Hubby! I love this man with my whole heart. He has shown me what it feels like to be loved by someone unconditionally. He is patient, kind, unselfish and he puts up with me!

2. My family! There are no words to describe what my family means to me. They have been there through the good, the bad, and the downright ugly. There is not one thing I would not do or give to my family.

   

3. My kiddos, the bulldogs! They provide me with companionship, love, laughter and a whole lot of frustration. They have the sweetest hearts and think that they are 10-lb lap dogs when in all reality they are 70 (Pudge) and 45 (Stella) pound lap dogs.

4. I love kicking ass! I love a challenge and I love the feeling that comes with conquering something I thought I could not do! Examples include Grad school, figure competitions, leading by example, and truly loving every thing about my life. When you change your outlook, everything falls into place and it is an amazing feeling!

5. Rodeo and horses. In third grade, my dad gave me my first horse and it was love at first sight. I am extremely compassionate about horses and I truly believe that they heal the soul. The way their soft nose nudges you right at the perfect moment, or the way their breath smells after a crunchy carrot. They are amazing creatures and someday I will have a couple in my barn (I can dream right?)

6. Girlfriends! I love my girls that I can count on any time of the day for anything! When you find a true friend, hold them with both of your hands and cherish every moment with them. I feel like my girlfriends were supposed to be my sisters (not sure how my mama would feel about that) but they mean the world to me and every moment spent with them, fills my heart with joy!

7. Exercise (and Muscles!) Whooop! Bet ya wouldn't have guessed this one huh?! I love the way I feel after a good workout. Spending time bettering my health clears my mind and soothes my soul. And yes, I looove muscle! I love everything about it and love helping others achieve their muscle building goals!

8. Traveling- I love to explore new towns, cities, states, and countries. I may not travel as much as I would like but the little amount that I have, has been a true blessing. I love experiencing new cultures and meeting new people. Some of my favorite memories include swimming with sharks in Bora Bora, partying with my mom in San Francisco, hitting the NFR in Vegas with my sister and snowboarding in Montana with my family.

9. Dragonflies. There is not one single word that describes how I feel about dragonflies. These beautiful insects mean more then words can describe to me. Whenever I see one, I know my angel Laurie is watching over me. She was there on my wedding day, she was there on my last important appointment and I know she will always be there, reassuring me through life's many twists and turns. Dragonflies are my hope.




I would love to hear from you and your nine loves!

J

Scale.. Me not

Happy Beautiful Friday Folks! The sun is shining and it is the best day of the week! I hope yall have something fun planned for the weekend, the weather is supposed to hold up for us so why not get outside and try something new?

I want to address the scale… You know that thing that sits in your bathroom and stares at you, calling your name to just take one step up on it? That thing that some may fear, some may despise and some may not even use. Yea that thing! Listen to me very carefully… Do NOT let that THING define YOU. Have you ever found yourself stuck at a certain number and no matter how hard you try, it doesn’t budge? That number is not who YOU are. That number does not tell the true story about the amazing person behind it.

Many use the scale in order to track their weight loss progress. Some may get extremely frustrated when it doesn’t move in the direction they hoped. You know what? Progress is not solely measured by what number the scale exhibits. Progress is in the eye of the beholder. Progress is defined in soo many different ways; you just have to know where to look.

When someone tells me that their weight hasn’t gone done or maybe it has even gone up, I reassure them not to worry about it. If you are following your lifestyle plan ie eating right and exercising, that is progress in itself! If you have more energy throughout the day because you are eating balanced meals every day, that’s progress! If your clothes fit better and you are wearing items that you used to not be able to, progress!

What about this… If you find that you are overeating less or you are eating more vegetables, progress! Maybe your body weight has remained the same but your body fat percentage has reduced, that’s progress!! Maybe you find that you are more positive, more determined and more focused than before, yep that’s the progress I am talking about!

Please do not get stuck on what that number on the scale says. Do not let it put limits on who you are and where you are going! If you are going to weigh yourself, aim to do it first thing in the morning after things are..eh..moving. Try to stay consistent, so if you weigh yourself with only socks on, do that every time. Also, do not weigh yourself every day! If you must weigh in, do it once a week and move on. Life is too great to be held back by a number on the scale.

Take care of you!



J

June AB Challenge

It is already Wednesday <insert happy dance here> The week is flying by and so is this month! Yesterday's challenge was all about YOU but for the month of June, I am launching the AB Challenge and would love for all of you to join me! I previously discussed the importance of a strong core (including abdominal muscles)  HERE including a quick training session for those muscles. This challenge can be performed at home, on the road, at the gym, in your backyard, with your friends or even your kiddos! Summer is just around the corner so lets have some fun and start shaping up our midsections together! 

Comment below to take the pledge for June! Lets do this together!! 

I have had some requests for healthy dessert ideas. That sweet tooth can really get the best of me sometimes but instead of indulging in a bunch of crap that will make me feel not soo good the next day, I have a couple "go-to's" that satisfy the craving and leave me feeling on track with my goals. 

Take care of you!

J

10 Day You Challenge

Hope you all enjoyed the nice long weekend and are ready for a challenge! This is not your ordinary challenge, but a fun way to express and share YOU. I have seen this pop up a couple times on blogs that I read and wanted to share with you a little more about me! I won't post it all in one day because it seems a little long for one post. I'll start with the 10 secrets:

1. I have more ideas than I have energy to complete them. I have a huge list of goals, dreams and things I want to do but it gets exhausting looking at them. lol
2. I’m a sucker for love stories ie Nicolas Sparks books/movies. They get me every time.
3. I have enough clothes in my closet (and the hall closet and the guest room closet) for at least 10 people!
4. I should open a gym on the beach in Hawaii...barbells and tans, now that's what I call work!
5. I love climbing into freshly washed sheets. It feels like a mini vacation!
6. I have loved vegetables since I was little. At the age of 5, I requested a salad at McDonald's during a birthday party.
7. I may complain about early mornings but I secretly LOVE getting a lot done before most are even awake!
8. I'm a true cowgirl at heart. I love to wear my dirty cowboy boots while covered in horse hair listening to country music in an old beat up pick-up truck. That is my ideal life!
9. I just recently found my first gray hair and plucked it out IMMEDIATELY! Stressed me out!
10. I could never ever give up chocolate. Okay so maybe that's not a secret ;)

I would love to hear from you! Join in on the 10 Day YOU challenge! I will be posting once a week for the next 10 weeks and hope you join me :) 

A little recipe that I can not get enough of is veggie egg white cups that quick and convenient. They make a great breakfast, snack, pre- or post-workout meal and super easy to make! 

J

Who Inspires YOU?

Welcome to Thursday, the NEW FRIDAY! This post is dubbed ‘Thoughts for Thursday’ and will be a post dedicated to some amazing women I follow. They are women who empower. Women who radiate beauty from the inside out. Women who take time to feed and nurture their souls. Women who actively live a wholesome lifestyle. Women who share their trials, tribulations, ups, and downs because that is what life is all about. I encourage you to check them out for they might just be what you need to fill your inspiration tank.


Brooke Erickson

Brooke Erickson is a woman of truth. She shares the nitty gritty of juggling fitness, diet, motherhood, competing, and entrepreneurship all in one day. She will make you laugh and cry and she might even make you think “thank goodness there is someone else out there who struggles with the same things I do”. She encourages you daily to discover your inner strength and reminds you that YOU ARE ENOUGH. 

Eat Clean, Be Happy

 This is a blog written by a good friend of mine. She shares great information about health and nutrition especially from a scientific stand point. She radiates beauty and because of her, I have found a passion for meditation and self-discovery. 

 


She is More

This site is fantastic. The women of She is More bring their expertise and wisdom in a spiritual manner to inspire your heart. There are articles for every aspect of life and I have found several that speak and encourage me to stay true to who I am.

Erin Stern

I love Erin Stern! She is a track athlete turned figure competitor but leads her life by example. Her workouts are fantastic, her meal ideas are delicious and she also finds balance in an otherwise unbalanced sport (when all you think about is competing versus trying and enjoying new things in your life). 

Pioneer Woman

I adore Ree! I first read her book ‘Black Heels to Tractor Wheels’ and it was a book I did NOT want to end. I love her humor, her kindred spirit and I am extremely jealous of her umpteen million acre ranch in Oklahoma! She provides humor, delicious recipes, and fantastic photography of her kids, dogs, horses and of course Marlboro Man!

There are SOO many more that I could share with you but what I really want to know is… Who or what inspires YOU? Please let me know where you go to seek inspiration for your mind and body!


Take care of you,



J

Backside Builder

As many of you know, it takes time, persistence, dedication and a lot of work to achieve your goals. If one of those goals happens to be a nice derriere then this is the workout for you! Let’s be honest, when you see a nice booty you can’t help but notice. ;) A bodacious booty is something that takes time to build and sculpt, just like any other body part but with the right tools, you will be well on your way!

“How do you get your butt like that?” is a fitness question I hear a lot and yes, genetics plays a part in that but genes aren’t everything. Some may up their cardio to build their backside using the step mill or elliptical but weight training is the first stop in improving your glutes. When it comes to training the glutes, I like to stick with the basics. You do not need to do 15 different exercises per workout to get results. You need to work hard and push your behind out of your comfort zone.

Do skip on the light weights. Your butt gets bigger as it gets stronger. You need to challenge your backside with enough stimuli if you want it to grow. Training your glutes 1-2x a week is plenty when working on building it up. More is not necessarily better; you also need to provide sufficient rest and recovery to achieve gains. So if you are ready…. Here is your “Get Cheeky” workout! (I am planning on doing this workout this week and will post a clip of each one)

• Squats- Squats are the King (or queen) of lower body exercises! Squats work your entire posterior chain (Low back, glutes, hammies) AND your anterior chain (quads, hips). Squatting just below parallel requires your booty/hammies to actively engage and work under more stimulus than parallel squats…so get low. The narrower your stance, the more emphasis that is placed on your quads so keep your feet shoulder width apart with your toes slightly pointed out. There are MANY variations of squats but for starters start with a back squat, placing emphasis on form and depth before adding in variety.

• Walking Lunges with weight- If you have ever performed these then you know your heart rate elevates and it is hard to sit down the next day! You can either hold dumbbells at your side or use a straight barbell on your back. Start by taking a big step forward, performing a lunge and alternating sides as you move forward. The bigger the step and lower you go, the more activation of your glute/hammies.

• Barbell hip thrusts- This exercise is fantastic for building the glute medius (think upper booty). Start by sitting on the ground with your back against a bench and your feet firmly planted. Place a barbell across your lap (use a pad if you need) and raise your hips towards the ceiling by driving with your glutes. Rise until your torso is parallel with the floor and squeeze your glutes at the top. Return to the starting position, hovering over the ground before raising your hips again. 

• Straight leg Deadlifts- Start with your feet hip width apart, holding a barbell against your thighs. Keeping your back straight, bend at the waist allowing the weight to slide along the front of your legs while you push your hips back until you feel a stretch in your hamstrings. Contract your booty and slowly bring yourself back to the start. 

• Deep Lunge Step-ups- These bad boys allow you to really stretch the posterior chain and activate each glute when rising to the top. Start by standing facing a bench or high step. Place one foot on top of the bench while placing the other foot slightly behind you (enough that you can drop the knee towards the floor). Start by dropping your knee towards the floor (on the leg that is behind you) and push yourself up until you are standing on top of the bench on the front leg. Repeat 12x per side before switching. 

Train hard, devote time for a great work out and be diligent in your training. If it starts to burn, keep pushing and you will receive a good response. Good luck!

Take care of you,




J