Category Archives: Fitness

9 Things I Wish I Learned Sooner….

๐˜ ๐˜ž๐˜๐˜š๐˜ ๐˜ ๐˜ฌ๐˜ฏ๐˜ฆ๐˜ธ ๐˜ต๐˜ฉ๐˜ฆ๐˜ด๐˜ฆ ๐Ÿฟ ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜ธ๐˜ฉ๐˜ฆ๐˜ฏ ๐˜ ๐˜ด๐˜ต๐˜ข๐˜ณ๐˜ต๐˜ฆ๐˜ฅ ๐˜ฎ๐˜บ ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ง๐˜ช๐˜ต๐˜ฏ๐˜ฆ๐˜ด๐˜ด ๐˜ซ๐˜ฐ๐˜ถ๐˜ณ๐˜ฏ๐˜ฆ๐˜บโ€ฆโฃ
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Truth is, starting my first diet at the age of 8, trapped me in a lot of unhealthy beliefs about myself and my body. โฃ
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I quickly became my own worst critic and while I could share a whole different set of 10 nutrition and fitness tips I learned (๐˜ด๐˜ฆ๐˜ฑ๐˜ข๐˜ณ๐˜ข๐˜ต๐˜ฆ ๐˜ฑ๐˜ฐ๐˜ด๐˜ต ๐˜ค๐˜ฐ๐˜ฎ๐˜ช๐˜ฏ๐˜จ ๐˜ด๐˜ฐ๐˜ฐ๐˜ฏ ๐˜ช๐˜ง ๐˜ช๐˜ต ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ๐˜ด), I wanted to actually share some of the mindset shifts I had to make along the way. โฃ
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Years of dieting taught me to stop trusting, respecting, and accepting my body. That being said, here are the beliefs I wish I adopted sooner to preserve that trust & respect. โฃ
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1. Stop being so hard on yourself. โฃโฃโฃ
2. โ€œgiving it your allโ€โฃโฃ does not mean you have to be perfect or have it all together.โฃโฃโฃ
โฃโฃ3. Give yourself time & grace to fail, make mistakes, and learn. โฃ
4. Find patience for yourself as much as you do for others. โฃโฃโฃ
โฃโฃ5. Stop trying to shrink. โฃAllow yourself to take up space. โฃโฃโฃ
โฃโฃ6. Focus on what is going well and those who want to see you doing well.โฃ
7. Appreciate your body for all that it does for you. โฃ
8. Forever work towards loving yourself more.โฃ
9. Speak to yourself as you do to others, and treat your body as you would others. โฃ
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๐๐จ๐ง๐ฎ๐ฌ ๐จ๐ง๐ž ๐Ÿ๐จ๐ซ ๐ญ๐ก๐ž ๐ฐ๐ข๐ง: be authentically you ๐Ÿ’› even if that means the introverted family person who loves to workout and is secretly an 80 year old grandma on the insideโฃ
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๐˜š๐˜ˆ๐˜๐˜Œ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ฑ๐˜ฐ๐˜ด๐˜ต ๐˜ข๐˜ด ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ณ๐˜ฆ๐˜ฎ๐˜ช๐˜ฏ๐˜ฅ๐˜ฆ๐˜ณ ๐˜ต๐˜ฐ ๐˜ซ๐˜ถ๐˜ด๐˜ต ๐˜ฌ๐˜ฆ๐˜ฆ๐˜ฑ ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐Ÿ‘
What is one thing you wish you learned sooner on your journey?
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Break the Cycle

If you overate this weekend, this is the best time to break the cycle. โฃ
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๐˜ ๐˜ถ๐˜ด๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ฃ๐˜ฆ ๐˜ด๐˜ฐ ๐˜จ๐˜ถ๐˜ช๐˜ญ๐˜ต๐˜บ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ช๐˜ด… โฃ
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Around the holidays I would restrict so much, that when the holiday would arrive, Iโ€™d undoubtedly overdo it, feel like I needed to start from scratch, put all the โ€œbadโ€ foods off limits again, and usually find myself off track again by Friday. โฃ
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Then I made this shift and I want you to give it a tryโ€ฆ โฃ
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Instead of getting โ€œ๐˜ฃ๐˜ข๐˜ค๐˜ฌ ๐˜ฐ๐˜ฏ ๐˜ต๐˜ณ๐˜ข๐˜ค๐˜ฌโ€ or going back to only โ€œ๐˜ค๐˜ญ๐˜ฆ๐˜ข๐˜ฏโ€ foods or throwing away all of the cookies so you canโ€™t eat any moreโ€ฆ.โฃ
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I want you to eat normally. โฃ
Drink a lot of water. โฃ
Eat veggies, lean protein, and foods that make your body feel your best.โฃ
Have a leftover cookie if you want it. โฃ
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When you stop restricting in order to reach your goals, and start fueling your body to feel your best, a crazy shift happens. โฃ
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You can actually stay on track, because thereโ€™s never anything to fall off from. โฃ
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๐˜๐จ๐ฎ ๐ฌ๐ญ๐ข๐ฅ๐ฅ ๐ง๐ž๐ž๐ ๐ญ๐จ ๐ž๐š๐ญ ๐ญ๐จ๐๐š๐ฒ. โฃ
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You canโ€™t undo this past weekend, but you can change your actions going forward: โฃ
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Eat more fuel, more consistently. โฃ
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And focus on ๐Ÿ๐ž๐ž๐ฅ๐ข๐ง๐  your best, not ๐˜ญ๐˜ฐ๐˜ฐ๐˜ฌ๐˜ช๐˜ฏ๐˜จ your best, the rest will fall into place.

Did you have a good holiday? What is one thing you did to take care of your body today? โฃ

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Are you lacking motivation to workout right now?

๐˜ž๐˜ฉ๐˜บ ๐˜บ๐˜ฐ๐˜ถ ๐˜ง๐˜ฆ๐˜ฆ๐˜ญ ๐˜ถ๐˜ฏ๐˜ช๐˜ฏ๐˜ด๐˜ฑ๐˜ช๐˜ณ๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ฐ๐˜ถ๐˜ต ๐˜ณ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ฏ๐˜ฐ๐˜ธโ€ฆ โฃโฃ
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Itโ€™s dark, itโ€™s cold, and every night around 4:30pm Iโ€™ve been cringing at the thought of getting started with my workout. โฃโฃ
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Staying home on my couch with netflix & dinner seems so much more appealing. โฃโฃ
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Iโ€™m tired, my energy is low and honestly, my motivation to workout has been slim to none. โฃโฃ
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๐ƒ๐จ ๐ฒ๐จ๐ฎ ๐Ÿ๐ž๐ž๐ฅ ๐ฆ๐ž? โฃโฃ
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As a trainer I see this happen every December: empty gyms, ghosting clients, and canceled workouts. โฃโฃ
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๐ˆ ๐ฐ๐š๐ง๐ญ ๐ฒ๐จ๐ฎ ๐ญ๐จ ๐ค๐ง๐จ๐ฐ ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐ง๐จ๐ญ ๐š๐ฅ๐จ๐ง๐ž. โฃโฃ
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๐˜ž๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ๐˜ญ๐˜บ ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ฏ ๐˜ช๐˜ด ๐˜ข ๐˜ง๐˜ฆ๐˜ธ ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด: โฃโฃ
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โ†’ Thanks to the holidays, youโ€™re busier, more stressed, more overwhelmed, and making a workout a priority on your endless to-do list just doesnโ€™t seem practical. โฃโฃ
โ†’ Time changes, darkness at 4pm, and cold weather are never fun. Less vitamin D, less sunshine, and impaired sleep may lead to more stress, anxiety, depression, and just overall lack of energy. โฃโฃ
โ†’ Youโ€™re experiencing a little bit of that all or nothing mindset. If youโ€™re just going to be eating all the Christmas cookies later, does a workout really make sense? Once itโ€™s January it will get easier and youโ€™ll be able to start fresh. โฃโฃ
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But hereโ€™s the good news: itโ€™s possible to make some changes now so you donโ€™t have to put off your health until January. โฃโฃ
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Take action and ๐’๐“๐€๐‘๐“, even and especially when youโ€™re not feeling it. The hardest part is starting and usually once you get going youโ€™ll be just fine.โฃย 

So how do you actually do that?

  • Promise yourself youโ€™ll just make it through the warm up. If after that, you still want to stop, full permission. (disclaimer: Iโ€™m 99% sure you wonโ€™t) โฃ
  • Remind yourself of how youโ€™ll feel afterwards. As cheesy as it sounds you really donโ€™t ever regret a workout, and youโ€™ll most likely feel great after. Also keep in mind how youโ€™ll feel if you skip it, likely a little disappointed, regretful, and still low on energy and mood. โฃ
  • Recruit a buddy. Itโ€™s a whole lot easier to show up for someone else than it is yourself. Sign up for a class (even if itโ€™s online) to hold yourself accountable, meet a friend in person, via zoom, or simply send a check in text once your workout is complete. โฃ

Here are some other simple tips to try:

  • Have a Game Plan of what you’ll be doing
  • Schedule your workouts into your day like an important meeting or appointment
  • Put a new playlist together, listen to a podcast, etc..
  • Get outside and go for a walk instead
  • Take a different class or try something new
  • Track your progress (log your workouts, use a step tracker, watch, etc…)
  • Work towards a goal (think chin ups, push ups, lifting PR, etc…)
  • Sign up for a race, event, or competition to train for
  • โฃHop into a challenge
  • Remove the guilt! If you need rest day, take it.

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Do the best you can and remember that something is ALWAYS better than nothing. The best thing your workout can give you this time of year is therapy and a big old energy and endorphin boost. It may be the very thing youโ€™re missing to feel more motivated, so itโ€™s time to stop the vicious loop by taking action. โฃโฃ
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๐†๐จ ๐ฆ๐จ๐ฏ๐ž ๐ฒ๐จ๐ฎ๐ซ ๐›๐จ๐๐ฒ. โฃโฃ
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๐˜š๐˜ข๐˜ท๐˜ฆ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ฑ๐˜ฐ๐˜ด๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜ค๐˜ฐ๐˜ฎ๐˜ฆ ๐˜ฃ๐˜ข๐˜ค๐˜ฌ ๐˜ต๐˜ฐ ๐˜ช๐˜ต ๐˜ธ๐˜ฉ๐˜ฆ๐˜ฏ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฏ๐˜ฆ๐˜ฆ๐˜ฅ ๐˜ข ๐˜ฌ๐˜ช๐˜ค๐˜ฌ ๐˜ช๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฃ๐˜ฐ๐˜ฐ๐˜ต๐˜บ!โฃโฃ
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And tell me, how are you workouts going right now? ๐˜‹๐˜ช๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฎ๐˜ฐ๐˜ท๐˜ฆ ๐˜ต๐˜ฐ๐˜ฅ๐˜ข๐˜บ? ๐˜ˆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ด๐˜ต๐˜ณ๐˜ถ๐˜จ๐˜จ๐˜ญ๐˜ช๐˜ฏ๐˜จ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ง๐˜ช๐˜ต๐˜ฏ๐˜ฆ๐˜ด๐˜ด? ๐˜‹๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ด๐˜ถ๐˜ณ๐˜ฑ๐˜ณ๐˜ช๐˜ด๐˜ช๐˜ฏ๐˜จ๐˜ญ๐˜บ ๐˜ธ๐˜ฆ๐˜ญ๐˜ญ? ๐˜๐˜ข๐˜ฑ๐˜ฑ๐˜ช๐˜ญ๐˜บ ๐˜ธ๐˜ข๐˜ช๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ถ๐˜ฏ๐˜ต๐˜ช๐˜ญ ๐˜‘๐˜ข๐˜ฏ๐˜ถ๐˜ข๐˜ณ๐˜บ? Fill me in โฌ‡๏ธโฃโฃ
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New Program Alert

Ever notice how exercise and good nutrition sometimes drop off your to-do list when youโ€™re busy? It shouldnโ€™t be that way and you know it.

Job1 is our newest program and will combine Jenniferโ€™s no-nonsense training style, 20-minute workouts, and your choice of two super-simple nutrition plans to help you build a healthy routine and stick with it.
All Jennifer asks is that you shift your focus: prioritize yourself the way you prioritize your job or your family.

Youโ€™ll tap into a wealth of benefits: more self-confidence, increased strength, and ultimately tone + weight loss! Make your health your top priority and youโ€™ll see major improvements in almost every part of your life.

Watch this short video for a sneak peek into the program:ย 

Coming Soon: Job 1 with Jennifer Jacobs from TeamBeachbody on Vimeo.

A 20-minute workout may not seem like enough to get results, but Job1 will change your mind!

In less than 30 minutes a day, 5 days a week, youโ€™ll hit multiple muscle groups every single day for a total-body sweat that leaves you feeling stronger, invigorated, and accomplished.

Youโ€™ll devote three days to strength training. Jennifer knows the best jobs keep you challenged, so each strength workout features a different structure to help you make progress and build strength without adding bulk.

ย Youโ€™ll also have one day of endurance cardio and one day of HIIT to help build your stamina, improve your energy, and dial in the fat burn.

ย Jennifer is famous for her amazing motivation in the gym, and especially on the bike. Yes, thatโ€™s right! Job1 is the first program with the option to include indoor cycling as a cardio option. The program will include four, 20-minute indoor cycling workouts each week for you to swap in as needed.

Theyโ€™re totally optional, but if you have an MYX Bike โ€” or another stationary bike at home โ€” you can choose to do these workouts on your cardio days to add variety to your routine.

Youโ€™ll need light, medium, and heavy dumbbells, as well as resistance loops to do Job 1. For the optional cycling workouts, youโ€™ll need a stationary bike.

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Who is this program for?ย 

  • Anyone who wants to lose weight, get toned, feel healthy, and create better habits, every day. This program is the TOTAL solution – fitness + nutrition. Youโ€™ve got your workouts, plus access to BOTH of our premium nutrition programs.
  • People who are ready to prioritize their own health + wellness. In just 20 minutes a day, you will recommit to your fitness and take time to take care of yourself the way you do other aspects of your life.
  • Anyone who wants to add fitness to their life, but has used โ€œtimeโ€ as an excuse for too long!
  • Literally anyone. No, seriously. Whatever your level of fitness, this program is perfectly designed to get you the results you want, with modifications available!

Want to try a SAMPLE Workout?ย 

You can test it out right here!ย 

What Equipment Do I Need for Job 1?

Youโ€™ll need light, medium, and heavy dumbbells, as well as resistance loops to do Job 1.

For the optional cycling workouts, youโ€™ll need a stationary bike.

When can I get access?

VIP Early Access begins onย December 16, 2021 and our exclusive test group will kick off January 3rd!!

What do you get?

  • 20 workouts shared over 4 weeks of Work, with bonus workouts added each week!
  • 3 Resistance bands
  • Get Started Guide + workout calendar – get a quick overview of the program + the workouts, plus easy steps to get you started on BOD. The guide will also share more about your nutrition options (I can help here too!) + how to track your progress.
  • Quick Start Nutrition Guide – working out is half the battle! Smart nutrition choices will fuel your body and make you feel amazing.
  • Access to both of our premium nutrition programs, including a brand new overview on intermittent fasting and how to incorporate it into Job1 (if it fits your goals!
  • 30-day free membership to BODi + Nutrition+ to help you stay on track with your eating habits. Youโ€™ll get new monthly recipes, meal plans, grocery lists, expert advice, exclusive workouts, and access to our online community.
  • 30-day servings of Shakeology, our Performance Line, or Go & Glow supplement pack based on which bundle best fits your goals!

Here are the options for customers new to BOD:

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Already have BOD?! No problem, here are your options:ย 257598438_10159621108908810_6423398595375995114_n

Are you IN?!ย Fill out this quick form and I’ll be in touch to get you plugged into our VIP Test Group!ย 

Post Thanksgiving Reminder

“๐˜ ๐˜ธ๐˜ข๐˜ด ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ด๐˜ต๐˜ข๐˜ณ๐˜ต ๐˜ฎ๐˜บ ๐˜ฅ๐˜ช๐˜ฆ๐˜ต ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ต๐˜ฉ๐˜ฆ๐˜ฏ ๐˜ ๐˜ณ๐˜ฆ๐˜ข๐˜ญ๐˜ช๐˜ป๐˜ฆ๐˜ฅ ๐˜ด๐˜ธ๐˜ฆ๐˜ข๐˜ต๐˜ฆ๐˜ณ ๐˜ธ๐˜ฆ๐˜ข๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ช๐˜ด ๐˜ถ๐˜ฑ๐˜ฐ๐˜ฏ ๐˜ถ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ ๐˜ค๐˜ข๐˜ฏ ๐˜ฑ๐˜ถ๐˜ต ๐˜ช๐˜ต ๐˜ฐ๐˜ง๐˜ง ๐˜ง๐˜ฐ๐˜ณ ๐˜ข๐˜ฏ๐˜ฐ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ง๐˜ช๐˜ท๐˜ฆ ๐˜ฐ๐˜ณ ๐˜ด๐˜ช๐˜น ๐˜ฎ๐˜ฐ๐˜ฏ๐˜ต๐˜ฉ๐˜ด.”ย ๐Ÿคฃโ˜ƒ๏ธโฃ
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All seriousness though, as a health and fitness coach I see this happen every year. โฃ
This time of year it can be so easy to say โ€œ๐˜ด๐˜ค๐˜ณ๐˜ฆ๐˜ธ ๐˜ช๐˜ตโ€, hide in baggy sweaters, and drown in Christmas cookies until January 1st. In fact, so many people do.ย ๐ŸŽ„โฃ
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Then January 1st comes and reality sets in. โฃ
Your jeans are tight.ย ๐Ÿ‘–โฃ
You hate all of the pictures from the holidays.ย ๐Ÿ™…โฃ
The thought of stepping on the scale is terrifying. โฃ
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Time for the latest cleanse, detox, and back on board the chicken and broccoli trainโ€ฆ for the few days that it lasts.ย ๐Ÿตโฃ
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๐˜‰๐˜ถ๐˜ต ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜ช๐˜ง ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜บ๐˜ฆ๐˜ข๐˜ณ ๐˜ธ๐˜ข๐˜ด ๐˜ฅ๐˜ช๐˜ง๐˜ง๐˜ฆ๐˜ณ๐˜ฆ๐˜ฏ๐˜ต?! My goal for my clients this time of year is not to be โ€œperfectโ€. In fact, I donโ€™t think itโ€™s realistic to ever be. โฃ
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Instead, what if you focused on simply maintaining this holiday season. What if you got in workouts and extra movement where you can What if you eat healthy 80% of the time? What if you continue to drink your water and sleep well. โฃ
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At the same time you can still ๐„๐๐‰๐Ž๐˜ some of the holiday foods you love. โฃ
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You can rid yourself of the panic over the parties and trying to โ€œavoid or gorgeโ€ on the foods you love. โฃ
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๐—ช๐ก๐š๐ญ ๐ข๐Ÿ ๐ฒ๐จ๐ฎ ๐๐ข๐ญ๐œ๐ก ๐ญ๐ก๐ž ๐š๐ฅ๐ฅ ๐จ๐ซ ๐ง๐จ๐ญ๐ก๐ข๐ง๐  ๐ฆ๐ข๐ง๐๐ฌ๐ž๐ญ ๐ญ๐ก๐ข๐ฌ ๐ฒ๐ž๐š๐ซ. โฃ
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Focus on your health. Focus on balance. โฃ
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Will you commit to making yourself a priority this holiday season?! Iโ€™m not asking you to be perfect, simply be conscious of how you want to feel come January 1st. ๐˜๐จ๐ฎ ๐ˆ๐?!

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