All posts tagged: #CoachJVB

“I LOST 45 LBS (AND LOOK AT THE MIDSECTION DIFFERENCE!!!) AND MY LIFE HAS CHANGED FOR THE BETTER!”

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What can I say about the gorgeous Celine who came to me dreading shopping and a goal of covering up her body every time she went out. And… I cannot have any of my STRONG GIRLS feel like that so we put together a strategy to get that weight off using plenty of food, creating dietary structure, lots of food variety, and resistance training to shape her body…and shape it we have! To date, Celine is down 45 lbs down along with 8 inches off of her waist, 8 inches off of her hips and 4 inches off of her thighs! Insane. Celine says, “I was yo-yo dieting with my weight for such a long time and when I signed up with Jenny, I was the heaviest I’ve ever been. I was blown away by my friend Ilana who is a Strong Girl and looked absolutely stunning and it took me a while to take the plunge and commit. I wanted to lose weight and dreamed of being fit. Today my lifestyle has changed for …

10 Delicious Fat Burning Protein Shakes

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A Busy Mommy can often lead to unhealthy food choices which will crash energy levels and store unwanted fat on the belly, hips and thighs. Who wants that, right? What do you grab on the go with you? Fruit, nuts, a granola bar? Or worse fast food, chips or crackers? Although fruit, nuts and granola bars seem like the better options they are really limited in the amount of protein per serving. Protein is is the most essential macro-nutrient as it’s integral for building lean muscle so your body can burn more fat. It also plays and crucial role in catalyzing biochemical reactions, DNA repair, maintaining the structural and functional integrity of cells and much more. We all should aim to have 1 gram of protein per body weight. So if you weigh 145 pounds you will need 145 grams of protein per day. That’s like eating 4 4oz chicken breasts per day! As a very Busy Mommy myself I know how hard it can be to prep meals and find the time to eat …

Turkey Chili and Spaghetti Squash

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Meal Prep made EASY, HEALTHY and DELICIOUS for the entire family! Ingredients: 100 g Ground Extra Lean (Organic) Turkey 1.5 cup Tomato Sauce 1/4 cup diced Onion 1 tbsp minced garlic A pinch of dried basil, oregano, parsley, sea salt and black pepper A dash of ketch-up (organic), soy sauce and worcestershire Sauce 1 tbsp Olive Oil 100 g Spaghetti Squash 3 tbsp feta cheese 1/4 chopped fresh green onion Kii Crips  How to make: Heat oven to 375 degrees. Brush the inside of each half with olive oil and sprinkle with coarse salt and freshly ground black pepper. Place cut sides down on a rimmed baking sheet and put sheet into the oven. Bake for about 40 minutes, or until you can easily pierce the squash with a fork. Brown Turkey in a non-stick frying pan on medium to high heat heat olive oil on medium heat and saute garlic and onion until transparent Add tomato sauce to onion and garlic and all dry and wet spices/sauces Let bubble and then bring down to low …

My Favourite Chicken Salad Recipe

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What’s the secret to long term health and continuous physique progress? Great workouts and delicious recipes that are on plan! I’m not much of a chicken breast eater so I definitely need some flavour to keep it interesting and most chicken salad recipes contain loads of mayonnaise or dairy products that contain an over abundance of calories and fats, but not this one. A simple can of coconut milk makes this salad deliciously creamy while roasted chiles, fresh cilantro, sweet fruit and crunchy pecans really bring the flavour. Serve on large butter lettuce leaves. Servings: 8 Here’s what you need… For the Creamy Coconut Dressing: 1 (14oz) can coconut milk, full fat ¼ cup fresh cilantro, chopped 1 Tablespoon apple cider vinegar 1 Tablespoon coconut oil, melted ⅛ teaspoon garlic powder lemon zest (all you can get from one small lemon) 1 teaspoon lemon juice dash salt dash pepper For the Salad: 1 cup celery, finely chopped 1 cup red grapes, halved ½ cup pecans, chopped 1 apple, finely chopped 4oz can mild chopped green chiles …

Is The Snack Trap Interfering With Your Weight Loss?

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We’ve all heard that snacking is great for the metabolism but I actually disagree with that notion especially if weight loss is your goal. Of course there are healthy snacks recommended such as almonds, avocado, crackers with peanut butter or cheese, cottage cheese, fruits, etc. and while these foods can certainly be high quality, excessive snacking can halt your weight loss results if your overall diet doesn’t fit into your body’s caloric deficit. In other words there are only so many calories that the body can have before it starts storing it as unwanted body fat so wven if you’re eating perfectly healthy meals and putting in your time at the gym, if your snacking is out of control then your results will be disappointing. Here’s what you need to know to avoid The Snack Trap: 1. Calories Count. Even when you’re snacking on “healthy” food, you’ve got to keep track of how many calories that you’re taking in. Almonds are healthy, but if you down 800 extra calories in them you’ll quickly gain weight. …

On Plan Casserole To Help Lean You Out…

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Today I’m sharing a healthy recipe with you that will please your taste buds while taking you one step closer to achieving your fitness goals. What a delicious way to eat your veggies. This colorful dish is perfect for a healthy breakfast or a light dinner. All of that hard work that you put into your workouts can quickly and easily be lost on unhealthy eating – which is why it’s so important to enjoy light, protein-filled meals like this one. Servings: 4 Here’s what you need: 1 medium zucchini, halved lengthwise and sliced ¼ cup sweet onion, chopped 1-12 oz bag Birds Eye Steamfresh frozen broccoli 1-15oz jar Mezzetta Marinated Sweet Yellow & Red Roasted Peppers ¼ cup 2% milk reduced fat shredded cheddar cheese 8 egg whites 2 tablespoons nonfat milk 8 Calamata Olives, chopped Dash of salt and pepper Cherry tomatoes to garnish (optional) i) Preheat the oven to 350 degrees F. Coat a small saucepan with light cooking spray and sauté the zucchini and onion over medium heat until tender. Microwave …

Guilt Free and On Plan Egg Salad

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  Who doesn’t enjoy a delicious serving of egg salad? Too bad most egg salads are loaded with creamy dressings that pack in tons of extra calories and unhealthy fats! Today I’m sharing a healthy version of egg salad with you that will please your taste buds while taking you one step closer to achieving your fitness goals. All of that hard work that you put into your workouts can quickly and easily be lost on unhealthy eating – which is why it’s so important to enjoy light, protein-filled meals like this one. Servings: 2 Here’s what you need… 4 hard-boiled eggs with yolks removed 1 hard-boiled egg 2 tablespoons nonfat mayonnaise 2 stalks celery, finely diced 2 whole wheat English Muffins, toasted 1 teaspoon onion powder 1 pinch celery seeds salt and cracked black pepper to taste 2 small tomatoes, sliced Chop the egg whites and the whole egg and place in a mixing bowl. Stir in the mayonnaise, celery, onion powder, celery seeds, salt and pepper. Cover and chill. Mix well. Place the …

Fat Loss, Digestion, and Eating Slower

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When setting up a good nutrition program, most people are alarmed with the amount of food they are starting off to eat. Of course since the diet is all whole food sources, we are dealing with low calorie/high volume food versus high calorie/low volume junk food. Eating food creates a “demand” on our metabolism in the same manner as lifting weights puts a demand on our muscles to grow, become stronger, and take shape. By eating high quality whole foods, we are putting a demand on our metabolism to grow more powerful and oxidize our food more efficiently. With metabolism rising through eating, we also have increased body temperature which also require more oxygen uptake (just like fire needs oxygen). This is also where we get the old adage “starve a fever” when we’re sick. When we add digestion into the mix, the process of digestion is designed to break down food into microscopic morsels that it can be sent to your cells and combusted with your increased oxygen uptake for energy release (i.e. “oxidized”) which …

ON PLAN FISH TACOS??? YES PLEASE!

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Who says that fish tacos have to be fried or unhealthy? And who says that Fish Tacos can’t be on plan? This refreshing recipe uses baked Cod and fresh coleslaw for that fish taco taste that is hard to beat. Need to fix dinner in a hurry? This recipe only takes 20 minutes. Don’t lose the benefits of your workouts this week by going on a weekend binge. Make healthy choices and reap the biggest reward of all: a fit, toned, healthy body that you’re proud of. Servings: 2 Here’s what you need… 1 pound Fresh Skinless Cod 1 Tablespoon Butter ¼ teaspoon Cumin 1/8 teaspoon Garlic powder ½ cup Nonfat Plain Yogurt 1 Tablespoon Apple Cider Vinegar 2 Tablespoons Honey 3 cups Shredded Cabbage Mix 4 Whole Wheat Tortillas Lime or Lemon to taste Rinse fish and past dry with paper towels. Cut fish crosswise into ¾ inch slices. Place fish in single layer in greased shallow baking pan. Combine butter, cumin, and garlic powder. Brush over fish. Bake in a 450 degree F …

10 Tips On Programming Your Fat Loss Diet

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I have the fortunate opportunity to interact with so many women on a daily basis and, obviously, the most common inquiry I receive is “how do I put together a fat loss program?”. In my opinion (and experience), a fat loss plan that yields results and is long lasting (i.e. lifestyle) should be one that is simple to follow, offer plenty of food flexibility, an open mindedness in understanding that it is also going to be a lot of hard work for the purpose of embracing new behaviours, and a strategy that adapts with you. 1) Diet on as many calories as possible so you’re not creating such a large energy and nutrient drop. Your deficit should be reasonable and don’t panic by drastically reducing calories when weight stagnates because, like all diets, it will. Stay the course. 2) Traditional cardio should be used strategically and as a last resort once Diet and Resistance Training is fully optimized. 3) Do not eliminate food groups or even foods you like. Keep flexibility and variety available. Quantity …