Emotional Eating and Self Sabotage

Tips To Overcome Emotional Eating and Self Sabotage

How many ladies can relate to emotional eating and self sabotaging all your hard work. It seems like an endless battle between food and self control. Why do we do this? Why is it harder around "that time of the month". I know I want to personally eat every carb in sight when that time comes. How do we overcome these weight challenges and empower ourselves to reach our goals. We have to take control and just keep trying every day.

Eating for Comfort

When stress levels go up, when we get sad, or whatever crazy triggers you to overeat; STOP! Think about what you are doing and what those unnecessary unhealthy foods are going to do to you. Think about how you will feel post carb load. It wont be pretty and you wont be any happier. Trust me. Focus on something else for a little while. For example, take a warm bath, go for a walk, or call a friend. Sometimes, refocusing on something else will allow those emotional cravings to pass and you'll be back on track.

Avoid the Scale

If the scale has you obsessing about calories, stressed out, feeling down or all of the above, ditch the scale! Sure its a good way to keep yourself from gaining back everything you lost by weight once a week or every 2 weeks, but if stepping on that cold slate of metal makes you cringe and ruins your day, just avoid it like the plague. Instead opt for taking your measurements and writing them down weekly. The scale does not give an accurate measurement of your progress, but measurements will show you how you are progressing.

Eating Unconsciously

Many times we, out of habit, reach for our old comfort foods and or snacky foods. Mindless eating can add inches to your waistline and lead to weight gain which will leave you feeling frustrated and you may even want to give up -- don't give up! Be very aware of unconscious snacking. Especially when you are at a party or event and there are chips, dip, sweets, and munchies galore. Before you know it, you'll be pounding junk and calories and you may not even realize it. When you find yourself doing this, just stop. Think about what caused you to do it, so you can mentally prepare the next time you are in that same situation. What will you do? How can you overcome that? Can you bring healthy alternatives, so you can feel like you are snacking and still enjoying the party? Plan ahead for success and be very aware of what you put into your mouth. 

Self Sabotage

This is the number one thing most of us do. We do good all week, only to ruin all that hard work over the weekend. DONT. DO. IT! If you choose to have one treat meal, then go for it, but don't use that as an excuse to indulge all weekend. Do not tell yourself you deserve it and don't reward yourself with food. Try rewarding yourself with a trip to the spa for hitting a goal, or even a pedicure. When you lose a few pounds, don't let up and indulge more thinking it will be okay, I will lose it again. It will turn into a vicious cycle -- one where you are not happy, not feeling healthy, frustrated and not moving forward.

10 Day April Fitness & Nutrition Jump Start Challenge

10 Day May Jump Start Challenge 

                       *********APPLY HERE FOR THE 10 DAY GROUP***********

Join my next 10 day Spring Jump Start Challenge on May 4th, 2015. This group will help you learn what to eat, how much, how often and more -- really learning how to be healthier and change your lifestyle. It will help you break bad habits and create new habits. I'll get you started by providing the tools, support and accountability you need.  

My goal is to give you a place to start, so you can have that "jump start" to a healthier happier life. The average weight loss is 5-8 pounds. Apply below for the group. Cost is only $56. *Spots are limited to 5 ladies.  Please fill out the application below.

*********APPLY HERE FOR THE 10 DAY GROUP***********

Testimonies from 10 day clients:
  • "I want to thank you for all your help. You have truly been a blessing and an inspiration to me in this short time. This 10 day challenge has changed my life and shown me that change is possible."
  • "I lost 6 pounds and 5.5 total inches! Ahhhhh! So pumped for the next challenge!"
  • "I lost 4 pounds and 7 inches. Still a long way to go, but a decent start. Plus my blood sugar numbers as a whole have really improved."
  • "I just want to say thank you to everyone. It was a good 10 days. I lost 8 lbs. and 8 1/2 inches."

What Do you get for $56?

  •  An easy to follow MEAL PLAN with options for every meal including snacks (Valued at over $100
  • 10 packets of Shakeology 
  • private Facebook group for support, accountability and encouragement and daily interaction with a small group of other ladies just like you. 
  • PERSONAL coaching from me
  •  Daily motivational and goal setting messages
  • Videos to help you plan and prep.
  •  Chance to win a cool prize!
  •  Shipping is included

*Shakeology will be used to replace 1 meal a day for 10 days and will fill in those nutritional gaps, help increase energy, and help reduce cravings. Most clients see a large reduction in bloating, increased digestion, increased energy, and really notice less body fat overall in addition to the weight loss. It has also been clinically proven to help with weight loss, IBS, Colitis, digestive and stomach pain issues, lower cholesterol and help keep blood sugar levels more stabilized throughout the day. 

*********APPLY HERE FOR THE GROUP***********

The Health Benefits of Nuts

Health Benefits of Eating Nuts

Nuts are packed full of vitamins, minerals and healthy unsaturated fats. They are known to help help lower cholesterol naturally and keep your heart healthy. They can pack a mean calorie punch, so make sure to use portion control when snacking on nuts. The healthy fats will keep you full longer, so do not be afraid of healthy fats. Not all calories are created equal. I love to use them to add crunch to my yogurt parfaits. What's your favorite nut?


Almonds contain flavonoids -- compounds that fight cancer causing free radicals. They also reduce inflammation. 24 almonds is 1 ounce and equals 160 calories; 14 grams of fat and 3 grams of fiber.


Pistachios contain lutein--an antioxidant which helps reduce bad LDL Cholesterol. One serving equals 49 pistachios; 160 calories, 13 grams of fat and 3 grams of fiber.


Pecans contain a hearty source of zinc. Zinc helps keep your immune system healthy and functioning properly, 20 pecan halves equals 200 calories; 20 grams of fat and 3 grams of fiber. 


Walnuts contain brain food aka as ALA, or alpha linoic acid which is an omega-3 fat linked to stronger bones, happier moods, heart health and better brain function (its shaped like a brain - oh the irony!). 14 walnut halves equals 190 calories, 18 grams of fat and 2 grams of fiber. 

Choco Cherry-Licious Smoothie Recipe

Choco Cherry-Licious Smoothie Recipe


1 cup unsweetened almond milk
1 scoop Chocolate Shakeology
½ cup frozen unsweetened black cherries, pitted
½ cup ice
Place almond milk, Shakeology, cherries, and ice in blender; cover. Blend until smooth. Enjoy!

Need a free health Coach? Contact me for one on one coaching (free for customers) plus private online group support (optional). Join my 10 day jump start challenge (also free for current Shakeology HD customers).

To purchase a sampler package of all 4 flavors of Shakeology for $19, click here to order.

Follow me on Facebook. CONTACT ME VIA EMAIL. 

March 30 Day Online Fitness and Nutrition Support Group Starting Soon

March 30 Day Fitness and Nutrition Support Group Starting Soon 

I'm looking for busy women who want to take back their lives, get healthy and make fitness a priority again. It's going to take effort, it's going to be hard work and it's going to be WORTH it! Give me 30 days to build new habits. I'll be starting a new online fitness and nutrition group starting on March 23rd. You'll get a simple, easy to follow,  an easy to follow clean eating meal plan and 30 minute workouts, one on one coaching from me, private support in an online Facebook accountability group. I'll help take the guesswork out of the equation and show you what worked for me. We focus on progress and not perfection and real lifestyle change. Daily accountability is the key to success for so many people. This really works because it's not a fad. It's real change AND we help hold your hand and keep you accountable, so you build new habits. Spots are limited to 10 ladies this month.
To apply for this upcoming support group please click here:http://goo.gl/forms/nSrG7HEQEM

Follow me on Facebook @ Fitwithjen1

Power Greens Healthy Salad with Homemade Orange Vinaigrette

Power Greens Salad with Homemade Orange Vinaigrette

For the Salad:

1/3 of the bag Chopped Kale
1/2 bag Spinach, chopped
1/3 cabbage, sliced thin and chopped
1/4 cup sunflower seeds
1/4 cup pumpkin seeds (optional)
1/4 - 1/2 cup cranberries

For the Dressing:

1 tsp dijon mustard
1 tbsp orange preserves or marmalade
1 tsp sea salt
fresh pepper
3 tbsp Extra Virgin Olive Oil
4 Tbsp white balsamic (or regular balsamic - white is sweeter)

Combine greens; pour over dressing; sprinkle with sunflower and pumpkin seeds, and cranberries; mix well.

This tastes even better after it has sat for a day. It seems to soften up the kale. You could also buy the baby super greens blend at the store for a quicker option.

Thanks to my awesome friend, Kimberly, for this amazing recipe idea!

***For more recipes, tips and motivation, check out my Facebook page, @fitwithjen1****

Order 21 Day Fix Extreme: Available Through a Beachbody Coach (FREE Bonus DVD)

Order the 21 Day Fix Extreme, exclusively through a Beachbody Coach (thats me!) before you can get it anywhere else. The direct links to order are below, or if you are unsure on what program is right for you, PLEASE, send me an email at jenniferwoodfitness@gmail.com and I will take very good care of you. When you order from a Coach (I'm a Coach!), you'll receive a bonus workout for FREE and you'll get Free Shipping during February on the Essential Package and $2 shipping on the Bundle. Contact me jenniferwoodfitness@gmail.com, or through Facebook, with any questions.

21 Day Fix Extreme Essential Package $59.85 Free shipping during February.

21 Day Fix Bundle with Shakeology $140

Please make sure to send me a friend request on Facebook

Apply here for my ELITE accountability group. 

Canadian Links to Order: 

21 Day Fix Extreme Challenge Pack $176 CAN (30 Days of Shakeology & the Workout)

21 Day Fix Essential Base Kit  $65.85 CAN