Many people ask me how I stay so motivated.
In all honesty motivation doesn't always last. In my opinion it fizzles in and out during our lives -- what we need to focus on is discipline.
There are plenty of days where I would love to sit on my front porch and suck down popsicles and get tan -- or times where I would love to go on vacation and not work at all -- however I have trained myself to "just get er done!" <<that isn't motivation -- that is discipline.
When you build discipline you will be able to stay on track long and will be able to accomplish and maintain your goals.
Things that keep me on track.
1. Don't let yourself go completely
^^ example: if you have a cheat meal don't make it a CHEAT week because you had ONE bad meal -- get right back on track after that cheat meal.
Remember ONE meal will not make your skinny just like one meal will not make you fat. MODERATION is key.
2. Remind your self that SLOW progress is STILL progress
3. Don't let the scale determine what you eat or do -- stay consistent
4. Think about the end result not instant gratification
5. When choosing between things always pick the option that will move you towards a positive direction.
6. Always have good intentions with everything you do - KARMA
7. Do not let the thoughts and opinions of others set you back. Remind yourself of the people that truly matter in your life & let everything else go.
8. Plan -- if you fail to plan -- plan to fail
9. Organization -- jot down your day in a planner -- in my planner I have my workouts, cardio, meals, free time, hobby time all written out - this really helps me stay on track while having fun.
10. BE GRATEFUL -- a grateful person complains less and truly appreciates every step of the journey :)
I never said it would be easy --
-- I said it would be worth it.Workouts should always change along with your body and goals.
Specific PERIODIZATION is key.
Proper recovery, hypertrophy, and muscular endurance phases are things that need to be taken into consideration.
Hitting each workout as heavy as possible -- with the same rest times -- same high intensity -- will eventually take you to a dead end.
It is not about working harder. It is about working SMARTER.
Mesocycles Macrocycles Microcylces <-- great terms to learn and understand.
CLICK TO GET STARTED WITH A FITNESS PLANKeep Up.Light Weight Followed by Heavy Sets
Bringing Blood Flow to Specific Muscle Groups by Lifting a Bit Lighter with Muscular Endurance Sets -- take a 15 second rest -- Follow it up with a Heavy Set Knock Out.
Warm Up Dynamically 6-12 min
Examples of the exercises are shown below in a slide show.
15 reps box squats (do NOT sit on the bench – tap your bottom on the bench and get back up -- keep the tension on those legs!)
15 second rest
6 reps heavy Goblet Squats With Dumbbell
40 second rest
15 reps Dumbbell DeadLift
15 second rest
6 reps heavy Hamstring Curl Machine
40 second rest
15 reps Leg Extension Machine
15 second rest
6 reps heavy Leg Press
40 second rest
15 reps Glute Kick Back (Cable Machine)
15 second rest
6 reps heavy Calf Raise Machine
40 second rest
15 reps Calf Raises Standing
15 second rest
15 Jump Squats
40 second rest
Post workout Cardio if specified by Coach (each one of my athletes has a different amount of cardio to do post workout each week - cardio apply to SOME athletes if specified on their private personal page)
Cool Down/Foam Roll/Stretch
We all want that round bum like Kim K -- if you can't buy it -- build it.
Exercise One: The Clam JamI know this exercise looks "weird" -- just freaking do it.
A lot of times people get lost in lifting heavy -- people tend to get in the routine of over activating large muscle groups and forget to pay attention to the smaller muscles.
Muscular balance is key -- not only does it make us look better, it also enhances performance.
Focus on slow adduction and abduction during this exercise.
Do four rounds of 15-20 reps.
If you want to go "balls out" add a stretch band around your legs creating more resistance.
Exercise Two: CheekiesWhy is this exercise called cheekies? Because your bottom is going to look freaking awesome rocking boy-short undies if you incorporate this bad boy of an exercise.
Focus on moving slowing -- let you HEEL lead. <<if your heel isn't leading, you are not turning on the gluteus heat.
3 rounds 20 reps per sideExercise Three: Hydrants Lift that leg high and go for it.
Keep your core tight, your body should not turn with each lift -- focus on sticking your butt OUT while you do this exercise -- do not tuck your hips under << that is something I commonly see.
5 rounds 12 per side
Exercise FIVE: Donkey KicksWhat happens when you step behind an ass on a farm -- they will most likely kick you right?! - Um yea same with me -- get down and kick it to the sky!
Lead with the heel - keep your core tight -- keep your bum out!
3 rounds 20 reps
Up in the Gym Just Working on your Fitness
If you have equipment and a gym where you are staying that is wonderful! Continue your workout schedule like you normally would.
If you DON'T have a gym where you are staying I encourage you to call around and go try out a new gym for the week. Many gyms will give you a week trail for free! Otherwise I encourage people to work out at clubs that let you workout at their gyms that are in different locations. Example -- I am a member at Anytime. When I go to Florida I google Anytime -- the anytime nearest me pops up and I workout there for the week!
If the options above don't work for you -- I recommend planning in home workouts for the duration of your trip. For teamjesbon.com there is an at home workout tab -- workout right in the hotel room!
If you don't have the proper cardio equipment...
Do your cardio outside -- bundle up or tank top it up. Get out side and hit sprints for morning, post workout, or pm cardio sessions!
Staying on Track with Meals
Prep and freeze all of your meals prior to leaving for your trip.
Put them all in a big cooler and bring them with!
Bring a container and silver ware.
Every gas station, hotel, and pit stops along the way will most likely have a microwave - pop in and heat up your food!
Sometimes we overthink things -- staying on track with food is as simple as that!
If you are flying -- pack frozen meals in your large luggage. Bag them up well!
Things I always bring along just incase -
I always bring a few extra things when I travel - you should too!
- bag of almonds
- jar of almond butter
- ezikiel bread
- protein powder
- beef jerky
- protein bars
These quick and healthy foods are great to pack along!
Make It CountSTEP ONE: GET YOUR MACROS -
-how do you get your macros? Contact Me (Coach Jes) tell me goals - I will build an individualized periodized chart for you and will provide you with the most beneficial macronutrients that would best fit your needs.
STEP TWO: Jot down your daily totals in your note book
STEP THREE: Use the grocery list found on TeamJesBon.com (you can print these pages off and use them for grocery shopping)
STEP FOUR: Organize Your Meals in Advance
^^if you are new at this I recommend sitting down and planning all of your meals for the week ahead so you don't have to take time to do it during the week.
STEP FIVE: Jot down your macros within each food during step four
STEP SIX: MEAL PREP
now it's time to cook up the meals you organized
STEP SEVEN: Hit your daily totals each day :) Bringing Sexy Back
Hope this video helps! Please send me a photo of your food journal with any questions with Fridays update!
If Macro Counting is too difficult each client has the option to follow the menu/direct diet tab -- over 20+ recipes and 50+ snack options
1. HardBoiled Eggs & a side of Black Berries
In my opinion keeping things simple is key. On Sundays I make a dozen hard boiled eggs (put eggs in water - when water boils turn burner off and let sit for 12 min). I also stock up on some kind of berry - black berries are my favorite. Because I am usually on the go this is the perfect breakfast because you can grab it and go!
2. Avocado Toast
Ezekiel bread is amazing toasted! It has a great crunch! You will find this bread in the organic frozen section at most grocery stores.
After the bread is toasted I mash 1/2 an avocado on top add salt pepper and garlic powder.
On top of the avocado I like to add eggs! Get in that protein! nom nom nom
3. Protein Oats w Banana PB & Walnuts
Cook your oats on the stove or microwave. Once your oats are cooked to your liking add 1/2 scoop of protein powder 1 tbsp of peanut butter 1/8 c walnuts and a few slices of banana!
4. Protein Pancakes
I usually wing this recipe & make it as I go- so I am going to give this my best shot!
1/2 c cottage cheese
1/2tsp baking powder 1/4 tsp baking soda
1 scoop protein powder
1/4 c coconut flour
1/3 c (pre cook them so they're soft) oats
add unsweetened vanilla coconut milk
mix together & make cakes!
I always love to add flax and chia too!
5. Energy Bites
1 c oats
1/3 c agave or honey
1/3 c dark choc chips
1 tbsp chia seeds
1/2 c ground flax seeds
2/3 c toasted coconut flakes
1/2 c peanut butter
roll into balls and place in fridge :)
I hope you enjoy these easy fun breakfast options!
Have a great week!
I am on a mission to build my very own home!
I placed an offer on a piece of property...annnnnnnd...it was accepted! woot woot!
-Just waiting on the sanitation & building permit: contingencies that are pending! I am feeling hopeful and excited!
One of my amazing Eyelash Clients who is also Realtor rocked my world! I cannot thank Jen enough & am absolutely amazed at her dedication & work ethic. Email her - She's your gal!
It is crazy to think that my doodles + crazy sketches may come to life! The house above is NOT the house I am looking to build. However, it is pretty darn rad & definitely gets my light bulb flickering!
Zach, the architect. Man, does this guy have talent. You can tell he is filled with passion. I am grateful for his patience & hard work!
My builder Ken is an AWESOME guy & really knows his stuff. I am so thankful he puts up with me & all of my first grader fridge-like house drawings. lol
You will hear more about/see his work as we get deeper into this process!
I am looking forward to the journey & will keep you in the loop during the entire process!
Have an awesome day!
This breakfast pizza is freaking amazeballs.
It is PERFECT for meal prepping!
I made it on Sunday.
Popped it in the fridge & will be enjoying it all week each morning.
You can make this recipe healthy or unhealthy - what ever floats your boat :)
Get a paper towel ready - you're about to wipe the drool off of your chin! YUMMY!
What you need:
-Small Iron Pan
-Cauliflower tater tots
-Vegan Shredded Cheese/Lactose Cheese
-Avocado for topping: optional
-1/2 tsp paprika
-salt & pepper
Cook Turkey Bacon Until Crispy. Set Aside.
Place 1 tbsp olive oil in pan, place tater tots in pan.
Cook at 425 for 18-21 minutes.
Take out of oven and smoosh tots with fork.
Place layer of vegan cheese over tots.
**Have 5 eggs half way cooked (they will cook more later)
Put the 5 half cooked scrambled eggs on top of the tater cheese layer.
On top of the eggs add paprika salt and pepper & another layer of vegan cheese.
Top with turkey bacon bits.
Place back in the oven at 425 for 10 more minutes.
Eating clean & healthy takes effort, planning, and consistency. 🌪
Not only are HEALTHY meals in high demand-
•Healthy FAST meals are what most people look for. 💨
Not only are HEALTHY FAST meals in high demand-
•People want healthy fast meals that TASTE good. 💦
Not only are HEALTHY FAST TASTY meals in high demand-
•People want healthy fast tasty meals that don’t take long to prepare.🍴
Holy shnicker-doodles my fingers hurt after typing all of that. 😅
Seriously though - no one HAS time to prepare a
Titanic Caviar-ish meal every night. 🚢
Everyone is busy - Golly it is 2:14am and I am STILL working!
(I started work at 7:20am yesterday) & need to be up at 4:30am in order to get my workout in 💪 I am not telling you that to complain - in all honestly waking up at 4:30 am is my favorite part of each day...
I over look the early part and think about the fact that 4:30 am is MY time to invest in me & that is what makes it special.
*change mindset to change life
Basically what I am trying to say is MAKE time & INVEST in yourself.
Put you first boo-boo 👑
Hello 2018! - you cute.
There are some food options that match the picky criteria I listed above HOWEVER -
If you’re ONLY willing to eat healthy when things are ALWAYS fast, quick, easy, and don’t require cooking....
⚡️news flash ⚡️
⚡️you are no longer with us...⚡️
⚡️you’re in heaven. 🙌⚡️😉
You have to put forth effort.
I am giving YOU a sneak peak into a few healthier, fast, tasty and easy prep meals that are great.
Meals below require mouth + chewing 🔥
Toasted Ezikiel Bread
Hard Boiled Egg
1 piece chicken cubes
5 grapes cut in half
2 tbsps slivered almonds
1/2 stalk celery
little/light mayo or mayo alternative
Salt and pepper
Eat it plain or throw it in a wrap!
0% Fage Greek yogurt
1/3 scoop your fav protein powder
1 tbsp flax
1 tbspn chia
1/4 banana or 1/4 c berries
Option: add peanut butter
Put olive oil on bottom
4 pieces of chicken
Squeeze Juice out of two limes
Sprinkle 1 packet of taco seasoning on top
Dump on one jar of salsa
Cook on high for 4 hours or low for 6-8
Option: Add in corn/Black Beans
Low fat cottage cheese
1/2 tbsp olive oil
Sprinkle on salt pepper and OREGANO
Cut a handful of cherry tomatoes in half
1 scoop protein powder
1 - 1.5 cup unsweetened cashew milk
5 ice cubes
2 slices of pizza
gotchya jk 😅
Although I am a fitness coach, eating clean isn’t a simple breeze for me. I regularly have cravings, fall off track at times, and even have to remind myself to set time aside time to plan & meal prep each week.
Do NOT aim for perfection - no one is perfect.
Focus on DISCIPLINE 💪
discipline is something I work on & focus on building each and every day ❤️
Have a great day & always feel free to shoot me an email!