Here is a summary of what’s in and what’s out on the Paleo food list (well at least my Paleo food list):

In

• Meat and poultry – grass-fed, free range
• Fish and seafood – try to choose sustainable fish and seafood when possible
• Eggs
• Vegetables – non-starchy and some starchy tubers and root vegetables
• Fruit and berries – fruits high in sugar, like bananas, should be consumed in moderation.
• Nuts and seeds – many nuts and seeds have high Omega-6 content so perhaps don’t go eating a bowl after bowl.
• Spices and herbs
• Fats – coconut oil, coconut milk and cream, ghee, butter (yep, it’s mostly fat so no problems with lactose), duck fat, olive oil, avocado oil, macadamia nut oil, fish oil, sesame oil as well as from grass-fed meats, poultry and fish.
• Condiments like mustards, wheat free soy and oyster sauces, fish sauce, olive oil mayonnaise, low sugar tomato sauce, salsas and pestos.

Out

• Grains, especially wheat and anything with gluten – wild rice, white rice and quinoa are probably less harmful if you must eat some but watch those carbs.
• Legumes
• Refined sugars
• Gluten containing products
• Dairy, especially milk and low fat dairy, for those with damaged gut or gluten/lactose intolerances.

Occasionally in

• Dairy – should mainly be avoided if you suffer from serious gut problems and gluten intolerances but if you’re in good health and have no sensitivities to lactose (sugars in milk) or casein (protein in milk) then a little healthy dairy can go a long way. Avoid cow’s milk as it’s got high GI unlike cheese or yogurt. Better options are goat’s and sheep’s milk products, A2 cow’s milk and cow’s milk fermented products like kefir, unsweetened yogurt, aged cheeses,  full fat cream, butter, and ricotta.
• Natural sweeteners – honey, maple syrup, molasses, dried fruit, dark chocolate, palm sugar.
• Alcohol – dry wines, clean non-grain based spirits.
• Soy  - fermented only (miso, tempeh in small amounts)

As found on www.eatdrinkpaleo.com.au  check it out for more great info and Paleo recipe ideas!

Great exercise for hamstrings, glutes and back.
Many other muscles come into play to help stabilise as well like your core – bonus!
Throw 3 sets of 10-12 in the mix next leg day and feel the burn!

If you know me you know I’m a stretching fiend.
Staying flexible is so important whatever your fitness goals may be.
Stretching out after a workout will help keep you injury free, improve your range of motion, improve your posture, keep your joints, muscles, ligaments and tendons nice and supple and no doubt you will feel amazing!
Best time to stretch is when your nice and warm. After exercise is a great time to get it in.
Best thing about stretching is it can be done anywhere! Literally! This is an image of me getting some handstand/back bending time in Tokyo. Get it done!

What is ‘remote coaching?’ 

• Remote coaching is an online tool for fabulous people who want to get hot results via JBOD Personal Training but can’t physically attend training session in Dubai.

Who uses it?

• You may be a traveller, living overseas or someone who has some gym know how and motivation but just needs the right programming for maximum results!

What does it include?

• Monthly detailed programming for individual goals
• Guided nutrition to compliment your training for the best results
• Help with goal setting hitting your targets on time!
• Constant online support via email
• Access to online motivational tips to super boost your results!

Great! How do I  get started?

• Email: jesika.body@gmail.com with your fitness goals now

Yes as much as there are over eaters, there are most definitely under eaters.

They do say you can’t achieve a bikini bod all year round. I beg to differ. I know you can!
You have to know your body extremely well, know when and how to shape it, fuel it and rest it. Sure there may be more muscular times and leaner times but you can always be bikini beautiful.
Its about finding that balance to compliment your training so your metabolism is on FIRE!
Get it crank’n!

http://articles.elitefts.com/training-articles/so-you-think-you-can-be-in-bikini-shape-year-round/

For my body comp clients and bikini girls this is something we practice weekly. Alongside a food and training diary. So you can see how your body is responding to the food and training your throwing at it.
I even look at my photos from a year ago and see major differences! Its really cool to see.

If you’ve never tried it and are currently working towards some fitness goals. Grab the camera out today and start a log. You’ll be surprised how much you learn about yourself and see!

Being a highly visual creature. I see, I want, I go get.
The pic on the left is one of my ‘legspirations’. Progress shot on the right.
Now I know what I need to focus on in my training to give the full effect. Easy!