What's the nutritional benefit of blueberries?

Those tiny little blue spheres of goodness are packed full of nutrition. They are naturally sweet and are a powerful offence to disease. They contain a compound called anthocyanins which are antioxidants. Antioxidants help keep our body healthy and prevent age related diseases. This could prove to fight off alzheimer's, and some forms of cancer as we age.

 They are also low in calories. In 1/2 cup it contains 40 calories, fiber, vitamin C, and manganese (helps with bone development and energy conversion).

Studies have shown that consumption of blueberries can help lower risk of type 2 diabetes. So, it never hurts to fight off disease before it hits. In older adults, improved memory seems to be reported for those who eat more berries. So, the moral of the story...eat more blueberries because they are good for your health and tasty too!

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Piyo Sample Meal Plan

Here is a daily meal plan option for the new Beachbody workout program, PiYo.
This is for the 1400-1599 calorie range.

Breakfast: 2 eggs cooked in 1 tbsp olive oil, 1 slice ezekiel toast or regular toast
or 2 slices ham (lean and nitrate free), 1 egg on 1 slice toast

Snack: 10 med baby carrots or 1 cup sliced, 2 cups raw snow peas, 1 tbsp hummus

L: Shakeology with 1 cup almond or coconut milk and half banana

S: 1/2 cup tuna, 1 hard boiled egg, unlimited celery

D: 2 cups raw spinach, 3 oz grilled chicken breast, 1 cup strawberries, 1 hard boiled egg, up to 2 tbsp balsamic/olive oil homemade dressing

PiYo Online Fitness and Nutrition Group Starting August 25th

I KNOW FOR ME...the greatest transformation is when I surrender my fear of failure and press on....

When I face the fear of accepting myself, of change, and of success...

I did not want to continue living with regrets and living in a body that I was not comfortable in...and I can't give or teach what I do not have or believe...so I committed to change...I committed to work on being more positive and its a daily struggle. I committed to live a healthier lifestyle to show my kids that fitness is important and that it can be done without total deprivation.

Are you ready...can you give yourself 30 days? To dig deep and recreate yourself?

Ready to order PiYo?

Challenge Pack (On sale! Save $$$)

PiYo Base Kit

A recent challenger shared today that she  "Measured and weighed myself this morning and I'm down 6 more inches and 4 more lbs. A total of 28 inches and 15 lbs GONE!!...It's real and it's waiting for you. 

This next 30 day group will focus on nutrition (includes a meal plan with easy options to keep it simple), we will be doing PiYo and checking in daily for accountability, we will share clean eating tips, time saving strategies, tips on how to go on vacation without ruining your hard work and gaining all the weight back. It's a wonderful thing when you put like minded women who want to change in a group setting. It's all done privately in a Facebook group. These women will become a second family if you commit to checking in and doing your part. These groups work. 

We start October 20th!

Contact me via email or Facebook to learn more, or get started. 

Interested in helping others get healthy and fit and get paid to do it? You’ll get 25% off! Click here for more info.

How can I get Piyo and Shakeology at a Discount?

During November, Piyo and Shakeology have been bundled together and will be available at the discounted rate of $140. This is only $10 more than the price of Shakeology, so it is one heck of a deal! Total discount is $70! This bundle qualifies you for access to my Elite Support group for daily support and motivation for 30 days. Also includes an easy to follow meal plan every 30 days and you will have access to me for support and encouragement. After 30 days, you are always welcome to join me for another round. Read what the packages include below.

To order the discounted bundle, click here ====> http://bit.ly/1sNKgLb 

Message me to set up a free consultation, or to get started on your fitness journey.  Email me at jenniferwoodfitness@gmail.com or send me a friend request to Facebook.

What PiYo Workouts Include?

Click here to Order the Deluxe, or click here to Order the Challenge Pack (Now $70 off with $2 shipping) 

  • Align (46 mins): The Fundamentals (46 mins)
  • Upper Body (35 mins): this focused workout will strengthen and stretch your entire body, while building on the movement patterns you have learned in Align.
  • Define: Lower Body (25 mins) will shape and tone everything from your glutes, hamstrings, quads and calves gently, yet effectively to help you get sleek and lean legs.
  • Sweat (35 mins) is a traditional PiYo Workout that is fast paced with body weight strength training and ab work!
  • Core (30 mins) an ab-centric workout that targets every angle of the abdominals and back. I’ve read this will be a calorie-torcher too!
  • Drench (45 mins) is a total body workout to get you sweaty, burning calories, and going to have your metabolism on fire!
  • Strength Intervals (25 mins) designed to tone the whole body and burn tons of calories with no weights required!
  • Sculpt (30 mins) no weights are required for this intense, full-body workout either!
  • Order it now
  • You’ll receive 9 workouts total plus get them 2 weeks earlier through a coach (that's me!) -  Order the Deluxe or the Order the Challenge Pack 
Interested in helping others get healthy and fit and get paid to do it? You’ll get 25% off! Click here for more info.

Challenge Pack (On sale! Save $70!)

PiYo Base Kit

Sign up as A Discount Coach & Get the PiYo Challenge Pack​ (this will give you 25% off any future order. Coach fees are $15.95 a month and you are not obligated to purchase a certain amount, order inventory or sell to others. 

How do you make a healthy yogurt parfait?

4th of July Berry Yogurt Parfait

This is one of my favorite go-to snacks. I usually add a little stevia instead of honey, but either is fine. It makes a great fourth of July side dish for BBQ's and parties if you are looking for a healthy dish that still gives you that sweet tang. 

Healthy Yogurt Parfait

1 cup nonfat plain Greek yogurt
¼ cup fresh strawberry slices
¼ cup fresh blueberries
½ tsp. raw honey

Place 1/3 yogurt in a tall glass. Top with 1/3 strawberries and 1/3 blueberries. Repeat layers twice. Drizzle with honey.

Nutritional Information (per serving):
Calories: 165 Sugar: 17 g Protein: 23 g

Follow me on Facebook for more recipes, fitness and health tips and motivational posts. 
Need help with your nutrition, check out my 10 day Jump Start Online Support Group (link at the top of this site)

How do I stay in shape while traveling or when we go on Vacation?

How do you manage to stay in shape when you go on vacation, or when you are traveling long distances in the car this Summer? That's a great question. It's going to require some planning and prepping to ensure you keep moving towards your fitness goals. Try these tips to ensure you stay on track and don't come home with an extra ten pounds to lose after your vacation.

Moderation is key when you are on vacation. A healthy lifestyle doesn't mean you can never indulge in your favorite foods, but you do need to be mindful of how much "cheat meals" you are having. I recommend you keep  your nutrition in check the majority of the day. Focusing on having a healthy breakfast, low calorie snacks making sure to combine protein with healthy carbs, eat a sensible lunch and then if you know you are going to your favorite resteraunt, plan ahead and make a better choice, or opt for that thing you want and just only eat half. Moderation is the biggest survival tactic, but you also want to make sure to be active each day as well.

Stay active
Make sure to get active at least once each day. That might be going for a brisk walk, taking a jog along the beach, making up your own HIIT style workout in your hotel room (the internet has great ideas), or my favorite idea, bring your Beachbody workout DVD's with you and play them on your laptop. If you are traveling with family, maybe you can even inspire someone to join you!

Planning what you will eat for most meals/snacks will help you tremendously. This will require a little bit of time to sit down and write them out. Remember they are not set in stone, but when you have some ideas for healthy snacks and meals, you are less likely to opt for the unhealthy breakfast sandwich or burger because you don't have any other options. Once you get your list prepped, pick up a few things from the grocery store to make your car ride smoother and keep you on track with your nutrition. Once you arrive at your destination/hotel/vacation site you can go pick up some more groceries and do a little more meal prep like chop veggies, portion snacks, etc.

Travel Snack Ideas: hardboiled eggs, almonds, bananas, Shakeology, berries, yogurt, lunch meat, pita bread, peanut butter, apples, grilled chicken, hummus, carrots, celery, cucumber and peppers.

Take the Stairs and Go Sightseeing on Foot
Instead of seeing the city by bus, put on your walking shoes and hit the pavement. Its so much fun to see the sights on foot because you can really take it all in and you're getting a workout to boot! When you need to go upstairs, skip the elevator and take the stairs to burn even more calories and tone those legs and glutes.

Alcohol adds up fast!
If you are going to partake in the festivities and drink, opt for lighter options like a skinny margarita or light beers and remember to make a mental note, or even better yet, keep a written food journal, so you can be real with yourself and keep things in check. Before you know it you're four margaritas in and now you  are over your daily caloric intake! GASP! Decide whether you want the drinks or the dessert. It's basically a game of give and take with calories. You can't have it all without consequences.

Be okay with your decisions
If you are okay with coming home feeling bloated and with an added few pounds to shed, then that's okay too. You have to plan in advance for what you are comfortable with and be okay with your decisions. It's much easier to maintain than it is to lose weight, so by focusing on these few things while you are traveling, you can keep things in check and avoid the post holiday bloat.