Tag Archives: healthy

Beautiful words by a beautiful woman

Posted on by

1

I love my clients. I literally can’t share that enough. Through plenty of sweat, laughs and yes sometimes tears! we can accomplish anything.
From one of my great girls :)

LISTEN CAREFULLY!
This girl is one of a kind! Jes has professionalism, integrity, ethics, extensive knowledge and enthusiastic commitment to her work and ultimately her clients, providing the perfect scenario for success and sets foundations for a new healthier lifestyle!
 
I’ve been working with Jes for last 6 months after going through the rough period of injuries, gaining weight, being ashamed of my body… Through consistent and positive feedback and encouragement, Jes is retraining my attitude while I retraining my body.
 I started to feel stronger and healthier; not just physically but mentally as well! 

To work with someone who’s so passionate about what she does, who shows it through the energy and enthusiasm she brings to every session is a real motivation. Her friendly personality creates a relaxed, comfortable atmosphere.
With a high value on correct form she makes each workout challenging, creative and most importantly, fun!

Jes gives me great nutritional information to ensure my diet supported my training and weight loss goal.

I have a lot of energy, my balance and flexibility have improved immensely and I am gaining some great new lean muscle and I am serious about changing my life for the better!

In short, Jes is helping me transform myself into the person I always wanted to be. I know it’s a long way to get where I want to be but I am so happy I have the best companion-traveller.
ivana

A beautiful picture I found to accompany a beautiful post. Thank you girl for always bringing your A-game girl.
Love helping you reach your goals! :) x

How I got BRIDE HOT in less than 2 months! Marina’s story

Posted on by

1

A few words here to give you an idea of who I am…

Latina, love junk food, soft drink, endless bottles of white wine, chocolate, total lack of routine due to cabin crew way of life, extremely lazy when it comes to cooking, aware of what is good and what is bad for your body, regular taker of slimming pills and crash diets, pear figure, small waist, large hips, very self conscious, undisciplined, not a huge fan of fruits and very very anxious for results. I had less than 2 months until my wedding day!

It is undeniable the fact that I was over the moon with everything that was going on, but the idea of trying on a white gown to be worn in front of hundreds of people was terrifying!
How would I hide my cellulite if I didn’t want a ball dress? What would I do with my fat arms? What about my derriere…how to make it look decent? I was getting paranoid – not only by the fact that I had to rush to find a the perfect dress, but to feel and look good in such a short period of time.

The only way I knew to shed those unwanted kilos and feel a little better quickly was through crazy slimming pills, combined with appetite suppressants and laxatives. Luckily, on my way to get them a good friend of mine discouraged me to do. She could not emphasise enough how that was not the best option. She was telling me that looking good comes from the inside, that those pills would make me slimmer however my hair, nails and skin would suffer. So through her advice I finally managed to see a light at the end of the tunnel and that light was JES!

So I took that challenge, or more like Jes took the challenge of  getting me super bride hot in less than 2 months!

Jes went out of her way to suit to my needs, to meet at unusual times, to give me lifts, to understand my eating habits, my body structure and more than anything to make me feel the way I wanted.

It wasn’t easy. I had to find discipline I have always lacked in my life. Jes has helped me to do that. She has taught me about clean eating for health and success. I would send my food diary every other day to make sure I was on the right path. No more sleep in’s and bottles of white wine – but instead waking up at 6am to run at Safa Park.

Of course there were times were I wanted to give up, but she would always remind me “C mon chica, no pain no gain!”.

Then I would look at her amazing body, her glowing skin, her bright sincere smile and I would feel YES I can do it!

Looking back six months down the road Jes was the best trainer I could have got! I look now at my wedding pictures and I feel happy with what I see, with what we achieved together and how my silhouette was at that special day.


It was such a great investment! The knowledge I have gained through her is going to be with me for the rest of my life. How and when to eat, allow yourself a treat and how to work hard!

Beauty and goodness coming from the inside to the world!
I wish I was still living in the Dubai to be getting even more JESdelicious!

Marina Cerqueira de Souza

marina bride 2

7 minutes = 1 day of healthy meals

Posted on by

0

The easiest, quick and healthy meal to create – EVER.
I am posed with the question all the time of how to I make healthy meals that don’t require much kitchen time.
So I put it to the test with ingredient list and timer.

Ingredients

  • 500g fish, chicken or insert your choice of protein here
  • 4 carrots
  • 2 eggplant
  • 1 sweet potato
  • 4c green beans
  • 1 Tbsp coconut oil
  • Tumeric, sea salt and pepper to taste (you can season with any spices Im just liking the warmth of tumeric, pepper and sea salt in winter)

Method

  • Pre heat oven to 200C
  • Place fish/chicken and beans/eggplant with coconut oil in one pan
  • Place the rest of the veg and coconut oil in another
  • Season
  • Set the timer for 20mins which you will take the fish/beans tray out
  • Cook the other veg for a further 10mins and crank the heat right up for crispyness

Prep time 7.23 (including washing and cutting removing from fridge)

This will be my meals for a day roughly. Feel free to adjust quantities to fit your own health goals.

Easy :)  

 

Image

Chicken mince lettuce cups EASY!

Posted on by

0

AKA ‘larb gai’ in the Thai world. But I throw an indian spin on it just to suit my mood.
Its super YUM and even easier.
You can whip this one up with your eyes closed. No thats not a challenge, you don’t want any health and safety issues as your appetiser.

Ingredients

  • 1 TBSP Coconut oil
  • 1 Clove garlic (diced)
  • Chilli to taste
  • 1/2 onion
  • 2 Large carrots grated
  • 1/2 Punnet mushrooms
  • 1 C Peas (I just use frozen)
  • 500g Organic chicken minced
  • 1/2-1 TBSP Tandoori powder or paste (depends how strong you like it)
  • Coriander
  • Lettuce leaves

 

Method

  • Heat your coconut oil until liquified and add garlic, chilli and onion until brown.
  • Add grated carrot and sliced mushrooms and peas. Stir until brown also.
  • Add chicken and Tandoori, mix and cook until chicken is cooked through.
  • Garnish with salt, pepper to taste and fresh corriander inside lettuce cups.

 

Image

Body Transformation: Week 4

Posted on by

0

Week Four – Diary

Well…. This week was interesting!  I knew Jes was looking forward to getting my food and diary entry for the week mainly cause it was my birthday and she knew I was going to be naughty with my food.  And I definitely was.  But why not we are all human and we all enjoy that type of food once in a while.  I wasn’t going to opt for chicken when there is a nice big slab of cake sitting there… Especially if I made it and I knew exactly what was in it, 3 blocks of chocolate, Bailey’s and Cream…. (could it get worse)!

I did have good intentions to start the week well, but unfortunately wasn’t able to push myself as hard as I would have liked to.
Jes works with me closely on my training and  current health issue. When we need to alter the intensity we will and that’s OK!
It can become very frustrating but I also know if I push it to hard I could end up a lot worse off.
Training has allowed me to get to know my body and its reactions a lot better. I feel more in tune now more than ever

Progress photos have been taken, visually it’s hard to see and not much has changed, I definitely can feel the changes and the firmness starting to develop especially in my legs. Hopefully start seeing some visual changes in the photos soon!

EATING
Beginning of the week was great, but end of the week equalled birthday fatty delights… opps!

TRAINING
Training wasn’t the best this week and a little out of my control, but had discussed with Jes the reasons behind it

week four

Body Transformation: Week 3

Posted on by

0

Week Three – Diary

I was all ready to hit the ground running this week and got knocked back by a stomach bug!  I couldn’t even down a meal on the Monday, Tuesday and finally able to eat on the Wednesday.  I didn’t go to work or the gym on the Monday, but Tuesday I went back and that included the gym.  Having no food (cause I couldn’t eat) made me feel a lot worse than what I thought, I ended up home in bed as soon as I finished learning my lesson if your body says no then listen to it.

Progress photos this week, im more happy with.  Im actually starting to see a little bit of definition, which is exciting, mainly in my back and noticing my butt lifting, MUST BE THOSE SQUATS! I have also noticed my arms are getting a bit thicker, must mean I’ve built up some muscle,

I have been asked by a few people why I’m doing this, and “why change”  has been said a few times.  Firstly – I normally eat what I want to eat, If I want chocolate I eat chocolate, if I wasn’t pizza I will eat pizza and If I want to eat two pies in one sitting.. I will.  I also love cooking, I like to create dishes and work with flavours, but not everything I cook is beneficial to your body, for example Cream!  So 1st step is becoming a controlled healthy eater and finding out how to fuel my body correctly.   Secondly – Even though I’m not fat I have a high body fat, I want to reduce this.  Like most girls, I have cellulite, my butt wobbles, all those things..  I want to firm everything up, become fit and be fit skinny not fat skinny (there is such thing).

Back onto the food as of Wednesday midday.  On Thurs I headed out to catch up with a friend over from Aussie, I knew it meant a few drinks so I grabbed a sparkling water which I drank from a wine glass, this definitely helped me feel like I was a part of the social drinking atmosphere and on the plus side no one hassled me to drink.  To be honest I prefer not to drink anyways, I never used to and it was only something I started doing over the past 6 months.

Still sitting at 19.0% body fat and sitting at 52kgs.  Weight has dropped, but body fat has not! Concerns me.  Feeling a bit better about my progress photos than I did about Week 2.  I feel like I look different between the last three weeks photos but don’t feel physically different, actually feeling quite sluggish.

EATING
Sugar cravings have been massive this week.  I can’t even begin to explain how much I want chocolate and sweets etc.  My home made protein ice-cream does help with some of those cravings.

TRAINING
I trained 5 times this week – cardio, weights/strength and HIIT

 

week three

Body transformation: Week 1

Posted on by

0

Week One – Diary

Obviously just at the beginning of my journey into the project get fit, look lean and eat clean!

The eating side of this will always be the challenge, I love food and my loves are Fruit (specially fresh juices), Bread, Milk and Chocolate (lots of it)… Also the food love for Pizza and stuff like that. I’m into creating my own meals from scratch, right down to the sauces etc.

To be clear I’m not doing this to lose weight and get skinner, I’m happy with my body shape I just want to tone up, get some muscle definition, and get healthy and lean. My focus areas are my legs and glutes. I want definition and firmness.I did a body fat percentage test which I was 19.7% . I want to reduce this down to around 16%.Taking progress photos, have to be the most nervous part of the process, but can also see it be quite vital. I will be able to see those weekly changes. Looking at the three photos (especially the back one) I can see instantly all the changes I want to make. Glutes and legs are my main concern! BRING ON THE WEEK.
EATING
Eating has been good this week, I’ve been strict on myself but it hasn’t been too hard. Those cravings for chocolate would have the be the worse and funnily enough I feel like I have withdrawals from getting rid of the fruit juice I was drinking on a daily basis. Still adding fruits to a lot of my cooking, salads etc.
TRAINING
I trained 5 times this week – cardio, weights/strength and HIIT

Like a virgin

Posted on by

0

YAY the weekend is here!!
One of my favorite things to do is have a few yummy cocktails with the girls and go dancing.
But there are times (like for me now) when alcohol is just not apart of your dietary equation.
Whether it be to do with your training goals or just giving the liver a cleansing rest.
Most people think they have to become hermits and be completely anti-social in order to stay alcohol free. NOT TRUE!
Here’s one of my favorite yummy takes on a refreshing Mojito sans alcohol.
Get creative with presentation. Use different glasses, pop a segment of orange or lime on the edge. Get fancy!
Make a large pitcher for everyone and enjoy xx
**If someone else still wants to add in Vodka or Tequila they can do so afterwards**
Virgin Mojito

Ingredients

  • Fresh mint leaves
  • Lemons
  • Limes
  • 1/2 orange sliced ( I love adding in some orange to spice it up!)
  • Soda

Instructions

  1. Chop up the fresh mint leaves.
  2. Slice the fruit down into thin wedges, removing all the seeds.
  3. Drop the mint leaves and wedges into your jar/glass.
  4. Using a spoon/muddler, mash up everything. Ensure if everything is combined.
  5. Pour in the Soda.
  6. Pour out a few glasses for you and your friends, sip and enjoy!