If you follow me on social media, you have probably been watching our adventures through pancake land. We’ve found 100 different ways to make a pancake, but here’s the recipe we’re currenty using as our base. We change the toppings, add fruit, even veggies (we made a spinach pancake two weeks ago, but shhh, don’t tell my kids I snuck spinach in there, wink wink). The secret to the best, fluffiest, delicious pancakes ever??? Buttermilk? Don’t have any? No problem! Substitute regular milk, and for every 1 cup of milk add 1 tablespoon of lemon juice or distilled white vinegar.
Best Buttermilk Pancakes Recipe from Mom on Timeout
Ingredients
2 cups all-purpose flour
2 tsp baking powder
1 tsp baking soda
½ tsp salt
2 tbsp granulated sugar
2 cups buttermilk
2 large eggs lightly beaten
1 tsp vanilla extract optional
Instructions
Whisk together the dry ingredients in a large bowl or, as I frequently do, a large glass measuring cup. Whisk in the buttermilk, eggs and vanilla extract just until combined. Some small lumps are okay.
Let pancake batter rest for 10 minutes. Heat a large skillet or griddle over medium-high heat. Spray with non-stick cooking spray OR brush with butter or oil. Ladle 1/3 – 1/2 cup batter onto the griddle for each pancake. Flip the pancakes over when small bubbles appear on the surface and continue cooking on the opposite side until golden brown. Serve with butter and syrup. Enjoy!
Bacon in the morning, bacon in the evening, bacon at supertime!!!
Food prep was going down today… one of my absolute favorites: Brussels sprouts and sweet potatoes roasted in bacon fat! Yep! I said BACON!!!
If there’s one health tip I could give all women out there, it would be to eat more fat, specifically the following:
Saturated Fats: like those found in red meat, cream, butter, ghee, lard, tallow, eggs, coconut oil or palm oil (use organic from sustainable agriculture).
Medium-chain triglycerides (MCTs): which are saturated fats our body can digest very easily. MCTs, which are mostly found in coconut oil, behave differently when ingested and are passed directly to the liver to be used as an immediate form of energy. They are also present in butter and palm oil in smaller quantities. MCTs are used by athletes to improve and enhance performance and are great for fat loss.
Monounsaturated Fats: also known as “MUFA”, omega 9, and oleic acid are found in avocados, olives, beef and nuts (especially macadamias) and have been known to prevent heart disease. Oils high in MUFA such as extra virgin olive oil, avocado oil and macadamia nut oil are best for cold use (MUFA are less stable than SFA), for finishing meals or after cooking.
Why? Because life is a marathon not a sprint and we need long-term, sustainable energy to help us endure! So many of my clients still think it’s all about calories in calories out, but not all calories are created equal; the body metabolizes calories from carbohydrates differently than fats. When you eat a diet high in carbohydrates but low in fat, your body gets it’s energy from sugar. This is called a glycolysis state, where blood glucose (sugar) provides most of the energy. This is in contrast to ketosis, a metabolic state in which most of the body’s energy comes from ketone bodies in the blood. Many of you may have seen or heard of the “Ketogenic Diet” or “Keto Diet” which believes that 5-10% calories should come from carbs (net carbs), 15-30% of calories should come from protein, and 65-75% of your calories should come from fat in order to benefit from ketone bodies produced by your liver.
What are “ketones”?
Ketones are a beneficial product of fat metabolism in the body. When carbohydrate intake is restricted, it lowers blood sugar and insulin levels. As insulin levels fall and energy is needed, fatty acids flow from the fat cells into the bloodstream and are taken up by various cells and metabolized in a process called beta-oxidation.
The end result of beta-oxidation is a molecule called acetyl-coA, and as more fatty acids are released and metabolized, acetyl-coA levels in the cells rise. This causes a sort of metabolic “feedback loop” which triggers liver cells to shunt excess acetyl-Coa into ketogenesis, or the making of ketone bodies.
Once created, the liver dumps the ketone bodies into the blood stream and they are taken up by skeletal and heart muscle cells at rates of availability. In addition, the brain begins to use ketones as an alternate fuel when blood levels are high enough to cross the blood brain barrier.
So, what is the ideal fat intake on the ketogenic diet?
The amount of fat varies for all individuals and depends on your goal. In general, you won’t need to precisely count fat intake or calories on a ketogenic diet, because eating food naturally low in carbs will keep you sated for longer.
When you eat this way, your body is burning fat for energy rather than carbohydrates. So your body actually burns either its own body fat or fat that you’re consuming through your diet for its overall energy production. So, less carbs, moderate protein, and high fat is something we have started implementing in our home!
We have also started incorporating a lot more cruciferous vegetables because I recently learned that as a breastfeeding mama I am at risk for adrenal fatigue – a condition where your body and adrenal glands can’t keep up with the tremendous amount of daily stress placed on them. Cruciferous vegetables (such as broccoli, cauliflower, and Brussels sprouts) are rich in nutrients, easy to digest, have healing properties, and help replenish your adrenal energy so your system can come back to full health!
So here’s to bacon, Brussels sprouts, and your health! What do you guys think? Have you tried eating this way??? Notice a difference? I would love to hear about your experience!
Don’t judge the dirty mirrors, I’m a mom and cleaning mirrors just isn’t one of my priorities right now!
Y’all know I’m not big on posting selfies because working out to me is about taking care of your body, feeling strong, and having the energy to keep up with your people!
In case you are new to my blog, I suffered from severe eating disorders as a teen and tried to be “healthy” in the most unhealthiest of ways. I spent a long time only focused on looks and the number on a scale, and guess where that left me? Broken, empty, and completely unfulfilled. Because when you spend your life focused on not satisfying your hunger, it leaves you unsatisfied in every sense of the word.
So why am I posting this? Because I can TELL you about why I workout – to feel strong and have the energy to keep up with my kids- but sometimes seeing is believing… and see that little bicep muscle popping up? Well I’ve been working extra hard on it and wanted to address the claims that “you can’t build muscle while breastfeeding,” “it is difficult to lose weight while breastfeeding,” and “you shouldn’t workout while breastfeeding.”
#pumplife …. can you relate???
I have been breastfeeding or pumping for the last 4 years. No joke. During that time I have noticed two things: one, working out has helped me keep my sanity. On days when I struggle to get anything “done”, moving my body, even for 15 minutes, has made all the difference between tears and smiles (for everyone). And two, yes, it is more difficult to build muscle and lose weight while breastfeeding, but again, you should make every effort to move your body! Why? Because according to the American College of Obstetricians and Gynecologists, being active during pregnancy and while breastfeeding can:
Help reduce backaches, constipation, bloating, and swelling
Help prevent or treat gestational diabetes (a type of diabetes that starts during pregnancy)
Increase energy
Improve mood
Improve posture
Promote muscle tone, strength, and endurance
Help you sleep better
And my personal favorite, help you feel strong. So that when the challenges of motherhood arise (which they will sweetheart), you know you can overcome “hard things” and have the mental and emotional strength to push through late nights and early mornings, and so you can better navigate the emotional ups and downs that are a natural part of motherhood. Something extraordinary happens to our bodies, not just physically, when we challenge them in a physical way; there is a point where your heart and your mind are in it and push you to overcome. We need this skill every single day as mothers. Physical challenges strengthen our tenacity, endurance, and dedication in a way that nothing else can.
So, on to our topic of the day….
Why is it hard to lose weight while breastfeeding?
Short answer… darn hormones. Breastfeeding mothers experience a drop in estrogen & testosterone (both fat burning hormones) and an increase in prolactin (lactating or the “milk making” hormone). Prolactin is linked to fat storage, and because we are perfectly and wonderfully made, prolactin is our bodies’ natural “safeguard” to protect baby’s milk supply, and helps nursing mamas from mobilizing fat stores – so there’s always an energy reserve in case of famine. And let’s not forget lack of sleep, crazy hormones, stress, and exhaustion we all have working against us as new moms – and all factors known to lead to weight gain or at least making it more difficult to lose weight, post baby.
Now let’s talk about gaining muscle while breastfeeding…..
Building muscle while breastfeeding can be just as difficult as losing weight while breastfeeding, and for the same reasons: darn hormones! That same decrease in estrogen and testosterone we talked about earlier also limits your ability and the speed in which you can build muscle (which is why I was so excited when this little baby bicep made an appearance). And because muscle is more “active” tissue, when you have less of it, your body burns calories less effectively. But don’t lose hope! While hormones may not be in your favor as far as weight loss and strength building are concerned, I have several tips and their benefits that hopefully encourage you to keep moving!
First, if you don’t use it, you lose it! Although it may be more difficult to build muscle during pregnancy and while breastfeeding, if you stop working your muscles altogether, you undoubtedly will lose the strength you previously had. If you continue to move and strengthen your body while breastfeeding, you will find it far easier to “lose the baby weight” without having to resort to strict dieting techniques which could put your milk supply in jeopardy.
Which leads me to my next point… My mother always said “nursing women don’t need to diet.” That’s true (in a sense), but that does not mean we should have a field day on junk food, every day. Rather than focus on “restrictive eating” I encourage my clients to focus on filling their bodies with as many “nutrients” as possible daily!
Moms are no stranger to sacrifice and putting their needs behind those of their children and families. And getting nutrients to your breastfed baby is no different. Your baby will get the “first” of your fruits – as in the best of what you eat will go towards making breastmilk, and you, your body will get the “leftovers.” This is why good, quality nutrition is of utmost importance while you are pregnant and breastfeeding. If you are not getting the nourishment you need, yes your milk supply could suffer, but your body could suffer even more. And maybe you won’t feel the repercussions of that immediately but 5, 10, 20 years down the road you will. For example, studies have shown that women often lose 3 to 5 percent of their bone mass during breastfeeding, although they recover it rapidly after weaning. This bone loss may be caused by the growing baby’s increased need for calcium, which is drawn from the mother’s bones. The amount of calcium the mother needs depends on the amount of breast milk produced and how long breastfeeding continues. Women also may lose bone mass during breastfeeding because they’re producing less estrogen, which is the hormone that protects bones. The good news is that, like bone lost during pregnancy, bone lost during breastfeeding is usually recovered within 6 months after breastfeeding ends. And even better news is that just like muscles, bones respond to exercise by becoming stronger. Regular exercise, especially weight-bearing exercise that causes you to work against gravity, helps build and maintain strong bones. Examples of weight-bearing exercise include walking, climbing stairs, dancing, and weight training, or any other exercise using your own body weight as resistance (pilates, barre, and yoga).
So, let’s review shall we? We need nutrients to help support the hundreds of systems and processes vital to keeping us alive. Good nutrition can support a healthy and robust supply of breast milk that, in turn, supports similar life-sustaining systems in our babies we nurse (hey, just keeping another human alive, no big thing). And then we need nutrients to support all the activity associated with performing our responsibilities as wives, mothers, employees, employers, and still have something leftover between all-night nursing marathons, to rebuild bones, heal our bodies after labor and delivery, and exercise! Whew! So, focus on nutrients, as many as you can get your hands on! And, if you have no idea where to start, that’s where I come in.
Incorporating exercise into your daily routine can be one of the best things you can do for yourself mentally, physically, and emotionally post-baby. But it must be paired with smart nutrition to protect your bones, functioning systems, cells, and your ability to produce breast milk. Like anything worthwhile, this takes effort, a willingness to learn, and dedication. If you are unsure even where to start and the words “nutrition” or “exercise” have you running for the hills, let’s chat. Sign up below for a free 20-minute phone consultation with me where we can discuss your current challenges and how to overcome them! Let’s do this together mamas!
My breast feeding journey has certainly been filled with high highs and low lows but it has forced me to take a very close look at the way I speak to, look at, and the way in which I take care of my body. It’s no longer “just me.” The choices we make as mothers now directly impact another human(s), so let’s make good ones!
This is a question I get almost weekly from my clients and coaches so I thought I would address it here. As someone who has struggled with disordered eating and negative body image, I can only tell you what has helped me. Sorry for my French but I went through hell and back through my addiction to disordered eating and body image, and for A LONG TIME! Sometimes I wish it didn’t happen to me, but then I realize that if I can help one person or inspire one person to make it out alive, then it was worth it.
Disclaimer: This blog post outlines how I would recommend addressing your concerns with another adult (let’s say someone over 25 or older), this is not how I would recommend addressing these concerns with a young girl or adolescent. I will also state that I am not a doctor or licensed in any way to treat disordered eating and disordered body image which are legitimate diseases and addictions. I am sharing with you some sincere ways of trying to change the conversation with a friend, co-worker or loved one who may be struggling with disordered eating/body image. If you feel like someone’s health is in immediate danger, that their behavior is beyond that of negative self-talk and you are concerned for their life and livelihood, please seek professional help. At the end of this blog post I have also listed some professional resources.
It’s a slippery slope working with someone who only sees their body for what it isn’t or what it can’t do. Essentially you are working to undo what is likely years of negative self-talk and someone who either was told or led by example (a mother or other strong female role model) or influence (an industry, such as those where aesthetic value is placed on your size and look such as modeling, dancing, gymnastics, figure skating, etc.) that your value comes from what your body looks like; what size you are, and how much you weigh.
First off, this couldn’t be farther from the truth. Your value comes from the fact that you are a living, breathing human, created in God’s image. If God didn’t see you as valuable, he wouldn’t have sent his only son to die a brutal criminal’s death to save you:
“Before I formed you in the womb I knew you, before you were born I set you apart.” – Jeremiah 1:5
“For you created my inmost being; you knit me together in my mother’s womb.” – Psalm 139:13
“Indeed, the very hairs of your head are all numbered. Don’t be afraid; you are worth more than many sparrows.” – Luke 12:7
“I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well.” – Psalm 139:14
If you have a friend who maybe struggles with body image and negative self-talk, here are a few tips that have helped me in my own journey to fight back against these lies of negativity:
Tip No. 1: The power of positivity and encouragement.
In my personal experience, the only thing that can undo years’ worth of loathsome self-talk is to be surrounded by people who view fitness as a way of honoring their body and eating as a way of nourishing their body. You are not going to change if you don’t change your environment and what influences you. So, if you have a friend or family member who struggles with negative self-talk, change the conversation to one that’s positive and filled with encouragement!
Tip No. 2: Give them time.
Changing someone’s way of thinking and the way in which they perceive themselves can take a long time…months, maybe even years, and even then, that negative talk can still sneak up (as it often tries to do with me). If we surround ourselves with people who are only speaking positively about their bodies and what they are capable of, it will start to rub off on us and others. This is where the magic happens in the monthly virtual bootcamps and team of wellness coaches I lead comes into play: as coaches, we lead these conversations and therefore can control where it goes and reign it in if it gets off track. If it takes a turn towards negative town, we re-route it back to the positive. We use words like NOURISH, FLOURISH, HONOR, STRENGTH, POWER, and focus on how we FEEL, not just how we LOOK. And we celebrate “non-scale victories” – such as “I did my first full-plank push-up today”, or “I did my first set of 10 burpees ever today”, or “I was able to race around the playground today with my kids and roll around with them in the grass without needing a break.”
Tip No. 3: Continue to encourage – no matter what!
No matter what/if you are getting any response or getting anything in return…You just continue to show up, support and stay positive. And each time your friend’s words or self-talk take a turn towards negative town, you steer them back on track. Example, friend: “I feel so fat today I can’t even do this.” You: “Well I am doing this, and I can’t do it without you so get down here and do one more push-up with me.” Help them feel needed, help them feel valued, help them feel important. It will remind them that they are all those things, despite the size of their pants or number on the scale.
Oswald Chambers says… “A river reaches places which its source never knows. And Jesus said that, if we have received His fullness, “rivers of living water” will flow out of us, reaching in blessing even “to the end of the earth” (Acts 1:8) regardless of how small the visible effects of our lives may appear to be. We have nothing to do with the outflow— “This is the work of God, that you believe…” (John 6:29). God rarely allows a person to see how great a blessing he is to others.”
Be a river. Don’t worry what you get out of it in return or if you ever see the fruits of your labor, you just keep flowing positivity and encouragement downstream!
Tip No. 4: An unhealthy relationship with food is most likely present.
Many people who struggle with body image and negative self-talk usually have an unhealthy relationship with food. They’ve dabbled in extreme, restriction diets, maybe they’ve struggled with binge eating, but most likely they have a love/hate relationship with food. So, again, you have an opportunity to change the conversation, you have an opportunity to educate them on all the things food CAN do for them, not “TO” them; as they likely just see food as something that makes them “fat”, not as something that “fuels” them. Focus on food as fuel, focus on food as medicine, focus on food as nourishing their body and something that enables them to do all the things they want to do.
To review, eating disorders and negative body image are not something that should be taken lightly. In my personal experience, it took the grace of God, a little tough love, a whole lot of support and encouragement, and being around other positive people to help me start to change the conversation in my head, and my heart, from self-hatred to self-care. Notice I did not say self-love. For me, personally, the word “care” just had/has more powerful meaning. When you “care” about something, you are saying you are committing to it for the long term…. I am going to “care” for you insinuates “I am going to be here for the long haul.” Care is defined as “the provision of what is necessary for the health, welfare, maintenance, and protection of someone or something.” Love is defined as “an intense feeling of deep connection.” There are days where my “love” for my body is less intense than other days, but caring for my body requires daily commitment, choices, and actions. And I think that’s the difference and why that word is so powerful, love is a feeling, and feelings can easily be swayed by many internal or external factors. Care requires action. And sometimes the best thing we can do for those struggling with eating disorders and negative body image, is to provide them with small, little action steps they can do daily to take care of their body. With support and encouragement from friends and family, it is possible to change the conversation and turn what one feels about oneself from hate to love and turn neglect into positive action.
If you are looking for additional resources on this topic, I would recommend the following:
If you have additional questions about eating disorders or negative body image and my personal experience, please comment below or email me at jenthornfit@gmail.com.
And if you want to join our team of amazing wellness coaches who support, care, encourage and uplift others, we are currently hiring and would love to welcome you to our positive Team Refine community! Inquiries can be sent to: jenthornfit@gmail.com
If I had to pick one word to describe my friend Josi, it would be PASSIONATE. Josi lives her life fearlessly and with a fervor I don’t know I’ve ever seen before; she lives hard, loves hard, plays hard – but does so with intention, not recklessly. I first met Josi as a student in one of my Barre classes at Pursue Movement Studio. My first thought was “this girl knows how to work” and second “she knows how to move.” Because despite what some may say or think, there is a rhythm, a flow if you will, that exists in a (good) barre class – similar to the “flow” one would find in a mindful yoga practice or even a dance. This was actually one of the main reasons I was drawn to the barre practice; as someone who spent their life dancing, I appreciated the intelligent sequencing, the targeting of specific muscle groups – while at the same time the focus on maintaining posture and alignment within the movement. And Josi, well, this girl got me from day one!
You want to know how to become a fitness instructors “teacher’s pet”? Take their corrections and apply, then come back the next week for more. You want to get better at your practice? Seek humility – do things that challenge you and that maybe don’t look so pretty, and keep coming back week after week – willing to fail and to fall. This is what makes a great student, and this is the type of person Josi is and the type of student she is.
Beyond our mutual appreciation for movement, we also share a love for music. You see barre can, quite frankly, really suck sometimes. Like when you are really “in it”, struggling, shaking, everything in your body trembling and crying out to “quit” – that’s where the importance of a really good, blood pumping, push-you-past-your-edge song comes into play! If you’ve ever taken a barre class, a good one, you know what I’m talking about! I always love seeing my students, and especially Josi, get lost in a song while doing the work; they close their eyes, they are breathing, they are usually dripping with sweat, and sometimes even mouthing the words to the song – if they know it! It’s as if something primal takes over and the human connection to music, to sound, carries you through! If you’ve experienced it, it’s pretty powerful! I know Josi both experienced and appreciated it because a few months into attending my classes she started sending me song links from Spotify with a text that said something like “Wouldn’t this be a great song for thigh set?”, or “What about this for the stretch?”. Or we would chat after class and she would ask me “What’s that song you played for second seat set?”. And so our relationship blossomed out of an appreciation for hard work and a love of really good music!
After some time Josi decided she wanted to go a little bit deeper with her health and wellness, than just a few barre classes every week, so she signed up to participate in one of my monthly virtual Bootcamps. At the time she shared with me that she was struggling with the nutrition component of her health and wellness and needed some direction and accountability. I remember she said to me “just tell me what to do and I will do it.” And I knew she would. So we embarked on a 30 day journey together and now I want to share Josi’s experience with you in her own words:
“It has taken all of my life to understand that fitness and thoughtful living aren’t a punishment or a task to struggle through but a gift that I can give to myself. In fact, I have learned that there is no greater act of self love than treating your body as you would a temple. My journey to this place has been one of self-loathing and countless false starts; to me, my body was this enemy that trapped me inside of a shell that I hated and barely understood. We didn’t work together, this body and me. And then one day I walked through the doors of a movement studio and in to one of Jen’s barre classes. I was suffering from a broken heart and all the self-loathing that comes with it. So to say that I arrived broken and beaten at her feet is not an understatement. It was kind of my “Hail Mary” moment; I had completely given up on myself. Somehow I just kept going and thank God I did. A few classes in and I was totally hooked. Not just on the small, mindful movements, but on Jen and her conscientious way of shaping our bodies. Little by little she gained my trust and I found myself looking to her for confidence and advice. I knew that putting my physical self in her hands would be worthwhile. And it was. I joined one of her private virtual Bootcamps and watched my body change into something new, something that I looked at with love. The most surprising thing about it all was that she truly cares about my progress. Daily texts to check in on me and my progress kept me honest, while her words of advice kept me on track. Jen continues to go so far above and beyond for me and all of her students, I always know that I can go to her for anything, including my upcoming knee surgery and my fears that I will lose what I have gained. Her faith, knowledge and kindness have helped me bridge the gap between myself and this body that I now love so very much. As I continue to grow, Jen is with me every step of the way and for that I will be forever grateful.”
Today Josi underwent knee surgery from an old injury. She went into surgery stronger than I have ever seen her before and with an unmatched confidence and focus! I know this surgery, while just a minor bump along her health and fitness journey, will bring her back stronger than ever! Join me in praying for this beautiful, fierce, strong woman tonight and that she makes a swift and full recovery! Love you girl!!!
3 women whom I greatly respect and admire and who are far wiser than I, coined this saying – and it is one I will be putting to practice A LOT this week.
As someone who struggled with eating disorders and body image growing up, the holidays – particularly those centered around food – were a complete nightmare for me. Rather than being able to enjoy time spent in fellowship and laughter with family and friends, I spent it a nervous wreck; going over in my mind all the ways I could get out of having to eat and lie my way out of enduring a 4 or 5 course meal. I also remember after recovering from my eating disorder, going in the complete opposite direction of restriction and engaging in absolute gluttony. To be honest I really struggled with this “all or nothing mentality” for a very long time. I only saw food as “good” or “bad” and honestly it wasn’t until I started training to be a wellness coach that I began to understand the concepts of food as fuel, food as medicine, and food as nourishment. Which is why this saying of “self care > self control” really resonated with me.
This holiday season I am excited about all the parties and dinners, appetizers and desserts, because I know that with this motto as my guide, I can joyously say yes to things that are going to fuel and honor my body, but not go overboard – as that wouldn’t. I don’t have to restrict myself because extreme dieting and self-control does not honor my body. Therefore I can have a grateful attitude towards food and be thankful for all the things it does for my body – not just focus on wether or not it’s “bad” or “good.” And I don’t have to spend my evenings lying to the ones I love most to avoid eating; I can sit at a party and actually enjoy the food, the people, the smiles, the laughter the making of memories!
So thankful for beautiful sisters in Christ and fellow teammates, Emily Copeland, Liz Patton, and Michelle Myers for challenging me in this! When our actions honor our bodies, it becomes about making the most out of our time in these vessels and maximizing the talents, skills, and gifts we’ve been given to serve others. Whereas choosing restriction and obsessive control can isolate us from others and carry us far away from our intended purpose and passions. It’s only by the grace of God that I found my way out of that dark rabbit hole! Wishing you a week of good food, good drink, good company and lots of memory making!!!
I am so excited to share Haley’s testimonial with you today! I was fortunate enough to work with Haley in one of my virtual bootcamps last summer. She is a student of mine at Pursue Movement Studio, a boutique barre, yoga, and fitness studio where I teach in Jackson Hole, WY. She is also a current participant in my Famous in Heaven and at Home faith-based Virtual Bootcamp. Famous in Heaven and at Home is a character study of the Proverbs 31 woman written by my mentor, Michelle Myers. If you have not read it, do yourself a favor, and go pick up a copy right now!!! Your life will be forever blessed and mind completely blown by this book!!!
Haley is what we would consider someone who has chosen to make health and fitness part of her lifestyle. I’m sure if you asked her about it she would be the first to tell you there is no one magic shake, quick fix, or anything fast and easy that yields lasting results. As you can see from my introduction, she is constantly working to make herself stronger, feel healthier, and is always willing to try new things! She would also tell you that with fitness, there is no final destination, there is only a very fulfilling, at times challenging, journey that makes you stronger; not just physically, but mentally, emotionally and spiritually as well! Here is Haley’s experience working with me as a coach, in her own words….
“Jen Thorn is the most amazing coach! She continues to inspire me each day with her strength in the studio, in the kitchen and in her daily devotion. I got to know Jen through her barre classes at Pursue Movement Studio, and she has completely changed by outlook on fitness and nutrition. I was brave enough to join one of her 60-day health and fitness challenges last summer and I have never looked back.
I have participated in workout challenges in the past and tried hard “for my team” or for the “prize”, but last summer was the first time I tried hard for me. And not just for the duration of the challenge, I felt like it was my first official life change! I’ve finally figured it out…daily workouts, plus nutrition is the only way to stay healthy!
I’ve definitely been one to indulge and even overindulged in the past, and during the challenge I quit drinking alcohol for 60 days! It was amazing! I gave myself a break maybe twice during social gatherings and it made me so much more thankful for that “sip” of indulgence vs. expecting it.
I’m down 10 pounds from day 1 but I’m feeling so good! I’m glad this is a 60 day challenge because then all the good habits become a way of life (hopefully)!
And by the way, I even rocked getting up at 5:45 a.m. in the morning and running with a neighbor 3 and 5 miles!!! Man, I’m sore but the “I think I can” approach is rebuilding my confidence.”
In addition to attending my barre classes at Pursue Movement Studio and several other classes including Kettlebell (one of her favorites), Haley has also used two of my absolute favorite Beachbody programs to stay fit and healthy. Last summer she committed to Chalene Johnson’s PiYo workout and this summer she has been using Autumn Calabrese’s 21 Day Fix Extreme! I haven’t figured out which one she likes better yet but Haley used to be a dancer so I think her body naturally gravitates towards the flow and breath-filled movements of PiYo. Now she is so strong, she can do anything – you should see the girl do pushups!!!
As you can see, Haley is still on her own journey but she has fallen in love with health and fitness so much that she decided to pay it forward and become a wellness coach on our Team. Team Refine is a group of helpers seeking to become better through testing and serve others in health. Our team was founded off of James 1:2-3:
“Consider it pure joy, my brothers and sisters,whenever you face trials of many kinds,because you know that the testing of your faith produces perseverance.”
We are mothers, daughters, sons, health professionals, health rookies, and just people who found something that worked for them and now want to pay it forward! I am honored that Haley let me be a small part of her story and so proud of all her hard work, dedication, and the type of woman and role model she is becoming for her husband, her children, her family and friends!
If you want help writing your own story, my next virtual bootcamp starts this coming Monday, September 26. Fitness + Nutrition + Accountability + Support is what worked for Haley…let’s see if it works for you! Just fill out the form below or email me at jenthornfit@gmail.com for additional information!
Hi Guys! I am so excited to share with you April’s transformation story. I love this story because it is not the typical tale of someone trying to “lose weight” it is the story of an expecting mama looking to prepare her body for a healthy pregnancy and do the best for herself and the growing life inside of her! Just thinking about this girl gives me goosebumps as she is such an incredible woman with a beautiful heart for the Lord, for others, and for life!
April and her husband Cam work with my husband in the National Park. When I first met her, I had heard that she and Cam were runners and trained vigorously throughout the year training for both half and full marathons. So naturally, being a non-runner (my personal best is maybe 7 miles…and that’s being generous to myself) I immediately was intimidated by her; I thought she was fierce and beyond any “help” my coaching services could provide. Almost two years ago we somehow started a conversation about nutrition (maybe she remembers the exact details better than my old mom brain will) but I was just waiting for her to teach me something about nutrition as I just assumed as an extreme runner/athlete she would have it all figured out. Turns out, she was looking for something to help keep her energized and sustain her through her long training runs and that actually benefitted her body rather than just spiked her blood sugar. So we got her started on Shakeology and within a few weeks she recognized a noticeable difference, here’s what she had to say about it in her own words:
“I’ve been running half marathons since 2012, and I was struggling to fuel my body properly for my long runs. If I didn’t fuel just right, I would get nauseous or I would completely run out of energy. A little over a year ago I started Shakeology. I knew my diet needed to improve, and I was curious how it would affect my running. Within the first week I noticed that I had more energy whether I was running that day or not. It was also easier to wake up in the morning. I started to have a shake about an hour before my long run, and with the first run I noticed the difference. I hit my stride earlier, and my energy lasted the entire run. My husband was skeptical at first and wasn’t interested in trying the “shakes”. However, about a month after I started, he tried a chocolate shake and has been hooked ever since. When we travel overnight for races we always pack our blender! It’s the perfect way to fuel up for a race, and we wouldn’t consider anything else now. Even when we’re not training for a race, we often replace lunch with a shake. We notice that we have more energy and feel better overall throughout the day.”
A little less than a year ago, April reached out to me again to talk about nutrition, but this time it wasn’t just for her, it was for the budding life she was now growing inside of her! April was very honest with me about the fact that in college she struggled with her weight and body image, and said it took her a really long time to lose the extra weight she put on. She was concerned because once she started putting on weight during her pregnancy, all of those “insecure feelings” from college came flooding right back:
“I tell you the first pound I put on brought back all of those feelings. Even though I knew that this time around the weight gain was for a good reason, it was healthy, I still struggled with it.”
April was also very honest about the fact that based on what everyone had “told” her about pregnancy “the aches, pains, weight gain, exhaustion,” etc., left her feeling dispirited about being pregnant. But she had resolved herself NOT to feel this way and she was going to do everything she could to create the healthiest environment for her body to grow this little baby, and hopefully feel great!
Because April was an avid runner, she, like many of us, told herself that she could pretty much eat whatever she wanted:
“Because I was logging a lot of miles I didn’t think I had to focus on the intensity of my workouts or eat healthy…but logging a lot of miles doesn’t make you a healthy and active person. I was eating poorly and I wasn’t investing good quality time into workouts I was doing. I didn’t have anyone holding me accountable so I didn’t feel like I needed to do those “things”.”
Those “things” included eating for nourishment, training for strength and with a purpose, and learning what a healthy balanced diet looks like. So, I introduced April to the 21 Day Fix. Now don’t freak out, I wasn’t prescribing a “diet” to a pregnant woman; the 21 Day Fix allows you to calculate your calorie intake to achieve different goals. April’s goal was to learn exactly what a healthy balanced diet looked like, gain a healthy amount of weight according to her body as determined between herself and her OB, and to create the optimum environment for her bodily systems to function and grow/support life. We got April off and running (not literally) on the accessible, no-nonsense approach towards portion eating and 30 minute workouts of the 21 Day Fix and here is her personal testimonial about that experience:
“I wasn’t that excited about being pregnant and the whole process. While I did experience some pregnancy discomfort, I found, I was able to overcome those things through a sound fitness & eating program. Before Jen introduced me to the 21 Day Fix, I thought eating plans were bland, left you feeling hungry all the time, and I thought all I would be able to eat were raw vegetables. Thankfully the 21 Day Fix wasn’t like that at all! The eating plan on the 21 Day Fix left me feeling full and boosted my energy, which I really did need some days (I was growing a human being). About a week in, both my husband and I noticed our cravings for high fat, processed, and other unhealthy foods had greatly diminished and we both recognized a noticeable difference in our energy levels. We also noticed how bad we felt on the days we were not fueling our bodies with proper nutrition and nourishing food. The attention to form and detail in the 21 Day Fix workouts was also unlike anything I had ever done before. And there’s nothing more motivating to push through a few seconds of an exercise than knowing that you have to push out a baby in a few weeks. But I must admit that the biggest change I noticed was a more positive body image. About one week into the three-week workout program, all of the mental strength I was gaining from the strength training really kicked-in; I started feeling different about my body without even realizing it. One morning I just woke up and didn’t have those insecure feelings anymore – I felt stronger than I ever had before and I felt good about my body, even though I was putting weight on for pregnancy. Knowing that the choices I was making daily, even though some days those choices weren’t easy, because I felt tired or uncomfortable or “large”, but knowing they were the benefit of myself and my baby really helped me build mental strength. It was so empowering to know that what I was doing for my body was helping me overcome some of the pregnancy symptoms that I would be experiencing otherwise, and that those symptoms weren’t getting the best of me.”
April, her husband Cam and new baby Grace in the shadow of the Tetons
After completing the 21 Day Fix April feel so in love with the Beachbody at home fitness and nutrition programs that she decided to join my team of coaches to pay it forward and help others lead healthier more vibrant lives. I asked April about what changed for her and what was different this time around when it came to committing and seeing a wellness program through from start to finish and she said it was because of her “WHY.”
“I want to encourage others to find your reason, find your WHY to take care of your body and to strengthen it – mentally, spiritually, emotionally, and physically. For me it was pregnancy. But it doesn’t have to be pregnancy, it doesn’t have to be having children. Personally speaking, it’s knowing that I’m setting a healthy foundation for my daughter by taking action. She’s going to adopt eating and exercise habits from me, whether I make good choices or bad choices. I also want her to value her body and what it’s capable of. So often our bodies are capable of so much more than we give them credit for and I want her to grow up appreciating that. I also don’t want her to struggle with her body image like I did, and I know that starts with her mother, and setting a good example for her. So find your why and make sure it has a lot of meaning to you; it should be something that you are willing to fight for. And then form a plan to get to where you want to be and, even more importantly, surround yourself with a community of people who will encourage and support you. This is so important and often the part we leave out. Honestly, that is what has made the difference for me in the past 9 months – having a community of support that has encouraged me to stay committed to my workouts, to eat healthier, and to keep going – even on days when I didn’t necessarily feel like it. I feel healthier than ever because I’ve had a great coach and community to support me and I’m fueling my body properly. And now I’m really excited to see what my running will look like when I’m able to return to it in a few months. So thank you Jen and thank you to everyone else who has supported me during this journey!”
April at her first 5K post pregnancy (3 months post partum) with sweet baby Grace
(I’m not loving the Steelers shirt but I guess we can still be friends…Broncos all the way baby!!!)
In May, April gave birth to a beautiful, healthy baby girl, Grace, who is now four months old. April is back to running, and has completed several other Beachody at home workout programs since the arrival of Grace and has also decided to pay it forward and became a health and fitness coach herself so she could inspire and serve others in health! If you are a new mom, expecting mom, or a runner, I encourage you to connect with April as she has a heart of gold and is a wealth of information – your life will be forever blessed by having her in it! Connect with April on Facebook at: https://www.facebook.com/aprilpreussalivefitness/?fref=ts or by visiting her blog at: https://alivefitnessblog.wordpress.com/ .
April and I will be joining forces later this month and hosting an online virtual bootcamp that starts Monday, September 26, Prep for the Holidays: Body & Home Edition. It’s a one month accountability group where we select a workout program and nutrition plan to meet your individual needs and goals, and then we coach and support you through 30 days of health and wellness. This virtual bootcamp is unique in that in addition to our health and fitness support, we will be providing practical and simple at home cleaning and organization tips to simplify and prepare you and your home for the holidays. Just think, 30 days of working out, eating clean, support & coaching by two wellness coaches, and a clean and organized home…all before the holiday season begins – sounds like a dream come true!
Registration is currently open for our Prep for the Holidays: Body & Home Edition Virtual Bootcamp. To apply simply complete the form below. We can’t wait to get you started on your own personal transformation story!
Whoever coined the term “Culinary Arts” was on to something…
Mother Nature has blessed us with a colorful bounty of nutritious and delicious goodness and when it comes to salads, more is better…as in more color, more ingredients, and therefore more nutrients. This week I was feeling inspired by the rainbow of hues at our local market and, as I always do, was trying to find new ways to make my meals go the distance. I only have one day a week available for meal prep and therefore I employ the KISS method (Keep It Simple Sweetheart); a side of quinoa from dinner the night before becomes a “thickener” in an egg bake the following morning; leftover roasted vegetables become the topper on a rich green salad; leftover cut fruit is frozen into single serving size bags and used in our daily Shakeology smoothie. You get the idea. So, in an effort to make my leftover “grains” go the distance, and incorporate the beautiful spring fruits and vegetables in season, I went to my most reliable resource for food inspired works of art: www.halfbakedharvest.com . I can’t take credit for these recipes but I can share them with you and encourage you to create your own works of art, making substitutions based on what you currently have in your fridge/pantry – just as I did. I cannot stress enough, do not stress by what (ingredients) you don’t have….use it as an opportunity to get creative and make it your own.
First off: The Mean Green Detox Salad
Ingredients Lemon Tahini Dressing 2 tablespoons tahini (sesame seed paste)
2 tablespoons olive oil
1 teaspoon low sodium soy sauce or tamari
juice + zest from 1 lemon (use only half of the zest)
2 cloves garlic, grated
2 teaspoons fresh ginger, grated
salt + pepper, to taste
Directions: Add all the ingredients to a bowl and whisk until combined. Taste and adjust salt + pepper to your liking. Alternately you can add the ingredients to a blender or food processor and blend until smooth. The dressing can be made a week in advance and stored in the fridge until ready to use. Salad 2 cups cooked chickpeas
1 cup unsweetened flaked coconut
2 tablespoon low sodium soy sauce or tamari
2 tablespoons sesame oil
1/4 teaspoon cayenne pepper
4 cups Tuscan kale, roughly torn
2 cups fresh broccoli florets
1/4 head purple cabbage, shredded
1/2 cup fresh parsley + cilantro, roughly chopped
hemp seeds + chia seeds, for topping
2 red grapefruits, segmented
2 ripe, but firm avocados, sliced or chopped
Preheat the oven to 425 degrees F. Spread the chickpeas out on a towel and dry them completely. Add the chickpeas and coconut to a baking sheet and toss with the soy sauce, sesame oil and cayenne pepper. Toss well to evenly coat. Roast for 20 minutes and then stir the chickpeas around and roast another 10 minutes or until the chickpeas are browned and the coconut is dark brown. Remove from the oven. Save any leftovers for snacking on later! Add the kale to a large bowl and drizzle with 1 teaspoon olive oil and a big pinch of salt. Using your hands, massage the kale for 2-3 minutes until the kale is well coated and has slightly softened. To the bowl add the broccoli, cabbage, parsley and cilantro. Toss well. Add the dressing and continue to toss until all the veggies are coated. Add the grapefruit segments and avocado. Gently toss to combine. At this point, you can cover and store the salad in the fridge for up to 24 hours or continue on with the recipe. Divide the salad into bowls. Top with the crunchy coconut chickpeas and the vegan parmesan cheese (recipe below) and a sprinkle of chia + hemp seeds. EAT!!! Vegan Parmesan 1/2 cup raw pine nuts
2 teaspoons raw sesame seeds
1 tablespoon nutritional yeast
Salt, to taste
In a food processor or blender, combine the pine nuts, sesame seeds, nutritional yeast and a pinch of salt. Process until you have fine crumbs that resemble parmesan cheese. Taste and season with more salt if desired. The vegan parmesan can be made a week in advance and stored in the fridge until ready to use.
And second…Very Berry Dream Salad with Chili Mango & Peanut Vinaigrette
Chili Mango and Peanut Vinaigrette
1 ripe medium mango, peeled + diced
1 inch knob fresh ginger, peeled + diced
1 fresno chili pepper, seeded + diced (we omitted this for the kids’ sake) 🙂
2 tablespoons creamy peanut butter
2 tablespoons sweet thai chili sauce
1/2 cup canned coconut milk (we used lite)
1/4 cup olive oil
3 tablespoons rice vinegar
1/2 cup fresh basil, chopped
salt and pepper, to taste
Directions:
In a blender or high powered food processor, combine the mango, ginger, fresno chili pepper, peanut butter, sweet thai chili sauce, coconut milk, olive oil and rice vinegar. Blend until smooth and creamy. If the vinaigrette seems a bit thick, thin with water. Stir in the chopped basil and season with salt + pepper. Store in the fridge for up to 1 week in a glass jar.
Salad 4 cups baby spinach
4 cups mixed berries (I used raspberries, blueberries and blackberries)
2 cups cooked grains (I used barley and quinoa)
2 cups fresh sprouts
1/2 cup toasted peanut, chopped
1/4 cup toasted pine nuts
1/2 mango, peeled + diced
2 tablespoons chia seeds
1 avocado, pitted, peeled + sliced
4 ounces goat cheese or feta cheese, crumbled (omit if vegan)
1/2 cup edible flowers (optional)
Directions:
Combine the spinach, berries, grains, sprouts, peanuts, pine nuts, mango and chia seeds. Top with avocado slices, goat or feta cheese (If using) and edible flowers. Drizzle generously with the mango vinaigrette. Serve with extra vinaigrette.
I will continue to be on the hunt for delicious salads that also serve as a work of art and share them with you here! In the meantime, please do yourself a favor and go follow @halfbakedharvest on Insta for some serious cooking motivation and inspiration!!!
A big part of the monthly virtual boot camps I run is to encourage everyone to look at their past to see how our environment (families, upbringing, schooling, friends, activities, religious beliefs, etc.) shape the habits that affect our health and fitness. I work with a lot of moms and typically these are the conversations that help us get to the root of what drives our health & fitness habits (both good and bad). If you have ever worked with a holistic or doctor influenced by East Asian Medicine, you know that they “treat the entire patient,” not just the “illness” or medical issue. This exercise is similar to that concept and allows us to recognize what maybe did or did not help or work for us growing up and opens up the conversation on how we can be better and do better – not only for the benefit of ourselves, but for our sons and daughters.
In my current boot camp, I was asking the ladies if their participation in the group is something they would approve of their children doing and the response I got from Ashley, one of the participants, was so perfect, I just had to share it with you. This spoke right to my heart so I thought it would speak to yours too….
“Absolutely I would approve of my daughter participating in this group. I would be supportive and understanding in any challenge my children take on.
Growing up, I had a very skinny mom who got that way by barely eating. I have four sisters (three older and one younger) that NEVER struggled with weight. So, whenI began having self-esteem and body image issues in 4th grade… I had no positive role model to how my body should look or how to maintain a healthy lifestyle(I did not inherit my mother’s figure).My freshmen year in high school I began an extremely unhealthy lifestyle of bulimia …. Which carried me two years until I was hospitalized my junior year for malnutrition and severe anemia. I remember handfuls of hair coming out of my head. My mother berated me and threw out hundreds of negative comments about my lifestyle. I didn’t have the help to see that normal women have to watch what they eat, make healthy lifestyles and choices, as well as find joy in an active lifestyle. Years later, my metabolism has paid for the unhealthy choices I made earlier in my life and keeping the weight off has been an uphill battle.
In college, I began a healthy lifestyle of working out and eating healthy. I was at my best and truly found joy in exercising. I also found it to be a great stress reliever. Since then, I have found it difficult to keep it up…. After having children and working in a high stress job, I put myself and my needs of the back burner and really struggled with myself.
My point is thatI will not keep my past struggles from my daughter, I want her to see that life is a challenge and mommy does have to watch what she puts in her body, as well as what she does with her body. I want her to see me making conscious decisions about how I treat my body. She will have to do the same one day- to keep up her energy, have a positive body image, and know that exercise is the best anti-depressant. My mother hid her struggles from me, so when I had a negative outlook on myself or didn’t look like the skinny girls in my class…. I thought something was wrong with me. So I handled it in the most unhealthy of ways.
As a mother, and a daughter of a mother who swept these sort of issues under the rug…. I believe it’s much more important for my daughter to see mommy measure out portions and sweat her butt off (even when it’s so difficult) and to see thatreal life is not doing whatever you want with no repercussions. Anything and everything in this life is worth having you need to fight for!”
I thought this was so beautifully written and had so many little golden nuggets of truth! Thank you Ashley for sharing your heart with us!
Creating healthy, lifelong habits does take work. You have to be willing to spend the time to learn, educate yourself, arm yourself with tools and resources, and support from others to help you along the way. If you need a little direction, aren’t afraid of a little challenge and are ready to start making some positive changes in your life that will impact your children and your family, then consider joining my next virtual boot camp that starts this Monday, April 4. You can find me here or email me at jenthornfit@gmail.com for additional information!
Have a great day and here’s to shaping children not afraid of a little hard work!
3 women whom I greatly respect and admire and who are far wiser than I, coined this saying – and it is one I will be putting to practice A LOT this week.
Hi Guys! I am so excited to share with you April’s transformation story. I love this story because it is not the typical tale of someone trying to “lose weight” it is the story of an expecting mama looking to prepare her body for a healthy pregnancy and do the best for herself and the growing life inside of her! Just thinking about this girl gives me goosebumps as she is such an incredible woman with a beautiful heart for the Lord, for others, and for life!
Jen Thorn Fit 