Finding the Courage

"Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go." Joshua 1:9

To be honest I am so not a super religious person. I have a belief in God and am eternally grateful I have Him to guide me.

I work on Sundays, which I don't like and I want to make a deeper commitment to get to church. I am realistic in the fact that it isn't really doable, as I haven't found a church in my area that I have connected with that have services provided for the times I am available.

Anyway-that was way off track-

I pray daily and I take time out of each of my days to reflect on my life and where I want to take this ride. What is the end goal? How can I ask Him to guide me in my footsteps?

This was the quote at the top of my devotional (I am a little behind, so if you have the same one as me-you didn't miss something).

It is so relatable to everything in life. Without courage, there will never be change. Without courage, there will never be growth. Without courage, there would never be love.

We all have to be courageous enough to step out of our comfort zone to really live a fulfilling life.

Whether or not this coaching thing has peaked your interest, I urge you to look deep into yourself and start to peel back the layers of everything you have let in to define who you are-whether you realized it or not. Once you get to the root of you and who you are-to the point where you could cry and visualize where you want to go, I challenge you to take one step this coming week to get you to where you want to be.

If you want help with that? Entrust this new found info and epiphany with someone that you can be vulnerable with and that will support you into following your right path.

Sorry this was so long, but that quote really got to me and I wanted to share my take with you.

My 3 Day Refresh Results and Opinions

This week I decided to test out one of Beachbody's cleanses. I chose the 3 Day Refresh over the Ultimate Reset because I knew I wouldn't have the discipline to do it for 21 days, so I wanted to see if I could get through 3 days first.

First I think we need to talk about what the 3 Day Refresh actually is. I like to describe it as a short term, high nutrient mild detox. You get to eat, which I loved and is why I won't commit to any other detox/cleanse out there just because I want to eat. There is no meat and no starchy carbs, though. 

Here is a breakdown of how each day looks like. You seriously get SO much stuff to put in your belly! I was shocked. I didn't even know if I would have time in the day to eat it all!

There is a list of each type of food allowed in each category, so I decided that I would look at what I enjoyed for foods available (the lists were not too strict, I liked almost everything on them!) and then I chose what I could have the MOST of. Like what was going to fill me up more? I took into account of what I had in the fridge already, but still wanted to eat a larger amount if I could.

Here is what some of my meals included. 2 of the three days I had strawberries with my lunch because you could have 12 (YES!) of them in addition to the vegetable. I also had baby carrots, but changed it the following days because you were only allow 5 baby carrots and that just wasn't enough. I chose to have hummus with my vegetables each day just to keep in simple. I chose to have the same dinner each day because I was working nights and wanted to cook up a big batch of it and split it into three days. I also peeked at the dinner options to pick the one I thought would fill me up the most.

Lunch was a medium sized orange, 1 cup cauliflower and 2 tbsp hummus
Snack was 1 cup cauliflower and 2 tbsp hummus
Dinner was a spinach salad with lots of variety of veggies and a lemon juice/EVOO dressing

 SO after I had my food all planned I had to shop and prep it all so I could be on the go with it (which is another thing I took into consideration when choosing foods).

My grocery bill was about $30, but I did also have
some things at home still.

This was everything prepped and packed for Day 1.
I chose to put all my shake and tea packets into a baggie for days 2 and 3 so that they weren't sliding around in my "lunch bag".

Let's talk about the shakes that you drink during these three days. I was silly and didn't take a picture of the Fiber sweep drink, so I will include a picture of my friend drinking hers!

 Shakeology: A high nutrient dense superfood health shake that provides you with almost all daily vitamins, nutrients, probiotics, and prebiotics that you need each day. It helps to curb cravings throughout the day as well as helps to maintain your energy levels each day. Some drink it for a meal or snack, some have it as a post workouts. During the refresh it is breakfast! I drank my chocolate vegan Shakeology blended with water, ice, and a half a banana for breakfast on the Refresh.

 Fiber Sweep: A fiber loaded (obviously) drink that you mix with 8 oz of water to help clear your intestinal tract. Now, a lot of people think that this is going to cause you to have to "go" all the time, and everyone has a different experience. But in general, this is a mild cleanse and doesn't require you to run to the restroom. This is a beverage that you want to CHUG. Honestly, the taste (flavor) isn't bad, but the texture gets you. This was the worst part and wasn't totally unbearable by any means.


Vanilla Fresh: This is a protein packed shake that allows you to stay full longer. It is also full of nutrients and vitamins to make this super healthy as well, and not JUST a protein drink. You mix/blend this 8-10oz of water and ice and can blend it. You also have the option of blending your lunch fruit into your lunch Vanilla Fresh if you would like, but I chose not to. I wanted to EAT. :) I enjoyed the flavor but thought I could add one of the guilt-free flavorings, cinnamon, to my Day 2 Vanilla Fresh lunch shake, but found that it didn't enhance the flavor much and decided to stick with the shake how it was. I was pleasantly surprised how much I enjoyed the Vanilla Fresh just shaken with water. Had I not been at work, I would have probably tried blending it with ice and water just to see if that was better.

Now I would just like to show you the teas that I drank, just to give you and idea, because I really enjoyed them and am loving the idea of incorporating more tea into my days. (Of course the kiddos legos had to get in the pic!)

Morning tea I had a Wild Blueberry & Acai green tea. I also have a pomegranate green tea, but it isn't decaffeinated, so I skipped it for the 3 days.

Afternoon tea was this Perfect Peach herbal tea and it was DELISH!

Evening tea was a little different with the minty flavor, but it actually helped me fall asleep! I am really thinking that this will be drink every night!

 Alright, alright, now that you have heard me babble about what this whole Refresh thing is all about, I bet you're wondering how I feel and if I got any results? FINE, I'll tell you! Keep in mind, that although I was NOT starving (a little hungry) during this process, I did cheat on Day 2 and had some crackers that were disgusting (and I had a BITE of a doughnut, I know it's terrible, on Day 1) out of boredom and the inability to eat and drink when I wanted to while at work. Day 3 was perfect! Also keep in mind that I did not have the intention of losing weight, because I don't really need to anymore, but I wanted to reset myself and cleanse a little bit of toxins out of my body from the holiday season the last few months and I had gotten off of my clean eating a little more recently.

Overall, I feel less bloated, I actually have a lot more energy and was able to wake up a little earlier these last couple days. Maybe it was hunger, maybe I was just bogged down and my body didn't want to get up, maybe it was the nutrient overload that helped to increase this, I don't really know.

As for my measurements, I did end up losing 2.6 pounds and lost 4 inches, 2 in my waist and 2 in my hips! I was very happy with those results and really do feel better. I have not even compared my before/after photos until posting them here, so as I type, I don't know what they look like. I have to make the collage real quick and then I will come back and place them here. HERE THEY ARE!!!! You can tell that there is some bloating gone and I'm a little more toned. Overall, I like my transformation! I feel great, so I'll take it and keep those inches off!

If you are interested in joining me in March to do this again (I won't cheat this time!), please shoot me an email to kjeskacoach@gmail.com with "Refresh" in the subject line! 

Clean Cauliflower Crust Pizza

I came from a place where I didn't think there was anything wrong with the intense carbs and greasy-ness (yes, that's a word to me!). I didn't think that there was anything wrong with ANYTHING that was "processed" and I'm not even sure that I knew what processed meant.

The fillers and garbage that is added into our foods today for a variety of reasons, is simply unethical and misleading. I won't get into all this, because I could rant forever. So let's continue.

In the United States, pizza has become such a staple food item. It is commonly a family favorite in the house and is commonly extremely bad for you. I wanted to share this recipe with you because it is simple and I simply like to find alternative ways to enjoy your favorites in a healthy way - without feeling like you were missing something. Don't get me wrong, I like good old fashion pizza, too, but I have it in serious moderation!

Ingredients:

1 small-medium head of cauliflower or 3 cups of cauliflower florets, stems removed. 

1/4 tsp kosher salt

1/2 tsp dried basil (additionally crushed between your fingers)

1/2 tsp dried oregano (additionally crushed between your fingers)

1/2 tsp garlic powder

1/4 tsp red pepper flakes (optional)

1/4 cup organic, shredded mozzarella cheese

1/4 cup organic, shredded Parmesan cheese

1-2 egg(s)

Instructions:

1. Wash and dry your cauliflower. Pat dry to remove any additional liquid. Cut the cauliflower into florets (the top part) and remove the majority of the stem.

2. Pulse in a food processor for approximately 30 seconds until you create something resembling cauliflower snow. This will serve as your "flour" for the recipe. It should yield from 2-3 cups of "snow."

3. Place the cauliflower in a microwave safe bowl, cover with plastic wrap and microwave for 4 minutes.

4. Preheat oven to 450 degrees F. If you are using a pizza stone, place the stone in the oven so that it can heat to temperature before you will put your crust on it. 

5. Once your cauliflower has cooled (it will be a few minutes), place it in a tea towel and wring it out to remove excess water. Watch out - there will be a lot of water! You will want to do this over the sink!

6. In a bowl, combine cauliflower, spices, and cheese. Add egg and combine to a "dough ball" using your hands.

7. Place dough onto a piece of parchment paper sprayed with olive oil. Begin forming the dough into a round pizza shape. Dough should be approximately 1/2 inch thick with no thin spots or overly thick spots.

8. Take parchment paper and dough and move to pizza stone or pizza pan. Bake in oven for approximately 8-10 minutes until cauliflower is a light golden brown.

9. Remove pan and crust from oven and add any toppings you would like to put on it - sauce, cheese, meat, veggies, etc. (we used a clean soppresatta).  

10. Once you have put your toppings on your pizza, bake it in the oven for about 5-7 more minutes until cheese begins to bubble.

11. Let pizza sit for 3-4 minutes to cool. Cut with pizza wheel and enjoy!

Did you try it? Leave your comments below with what you think! Share this with those you want to benefit from HEALTHY pizza alternatives!

Egg Scramble Version 1

Ingredients:

3 eggs

10 black olives, sliced

1/4 cup diced ham

First place a small amount of extra virgin olive oil or butter into the bottom of sauté pan and melt.

Next, put sliced olives and ham into pan to start the cooking process.

Meanwhile, crack eggs into bowl and whisk so that they are scrambled together. Add to pan to cook.

If you are talented, I am not, you could probably make an omelet. However since I am not talented, I made a scramble. :)

Stir ingredients and Cook until eggs are completely cooked.

Optional to add some shredded cheese. I will do about 1/8 of a cup.

Serve and enjoy!

21 Day Fix Servings

2 red

1 orange

1/2 blue if you use the cheese

The 21 Day Fix Misconception

The first time I heard about the 21 Day Fix and some color-coded containers showing me how much I was allowed to eat, I was upset. I thought if I ate healthy, that I didn't need to measure out the amounts. In hindsight, I realize that OF COURSE the amount matters, but I had no idea. I came from a life of processed foods and no concept of what eating clean and healthy truly was (other than vegetables, I've always liked vegetables).

While I waited for my package to arrive, I looked up reviews online. They were super mixed and I read the bad ones, because I was nervous that I made the wrong decision! People said that they gained weight even though they followed the meal plan to a "T". Now I'm like.... Great. Now what did I get myself into. I kept it to myself and decided I was still going to give it a shot because I just needed to do something and I was looking forward to the workouts.

THEN I get my package in the mail and I look at these little containers and am SO nervous about starving, like was I REALLY supposed to eat my days worth of food out of these TINY containers? I decided to give it a week and then say I'm totally done. I'll just do the workouts.

Boy was I WRONG!!!!! First of all, you get multiple of each colored container each day (the number depending on where you are currently at with your weight, and should be recalculated after each round) and they each stood for something different (fruits, vegetables, grains, fats, oils, protein). 

Meal prep was actually a lot of fun and I didn't have to think a lot about it with the way I decided to do it (Blog post for another day) but I just portioned out according to the containers and didn't have to actually measure anything. 

On the first day I couldn't believe how much food I was supposed to eat. Not only were my meals a decent size, but I was allotted 2-3 snacks EVERY day! I had to actually tell myself that it was time to eat. With the water intake you are supposed to have (half your body weight in ounces), I was also staying fuller longer. With drinking the Shakeology, I was actually full for about 3-4 hours and it stabilized my energy so I didn't have my usual late morning crash.

As the weeks went on, it got easier for me to do the meal plan and I actually was eating all the food and still getting results. I was ecstatic. The Fix has literally been a lifestyle and I can't imagine not following that meal plan EVER, I've even tried. It just works for me and is so practical.

At the end of 30 days, I had lost 10 pounds and I never measured inches (BIG mistake). 

I am in love with the 21 Day Fix and I have found that it teaches everyone something new and we can all improve somewhere.

Checking off colored containers on a list is much more fun than checking of the vegetable list anyway.

If you found this helpful, I would love to see you comment below or share it on your social media.

Any questions I didn't answer or hesitations that I didn't cover? Comment below and I will respond to you!

Ready to take the plunge and try it out in my next accountability group? Fill out this application: https://kristijeska.wufoo.com/forms/za111ow0a59o0z/

I will contact you in whichever way you specify on the application. If you choose Facebook, please add me as a friend so I can find you! :) www.facebook.com/kljeska

Push HARDER

Stuck in a plateau?

Do your workouts feel like they are getting easier?

Do you use the same exercises in every upper, lower, back and core workouts?

Get out of your comfort zone and PUSH HARDER!

⏫⏫Up your weights

Find new moves 🆕=🆒

🍎Hone in on your nutrition 🍌

Need help? Don't know what to look for? 

email me at kjeskacoach@gmail.com with "I need help" in the subject!

New Years Resolutions CRUSHED early!

Tis the season for everyone's hustle and bustle for the Christmas holiday. Some of you have even started thinking about your New Year's resolution, and it is definitely not too early.

January is usually that month in the year where people start thinking about what they want to do differently in their lives. Maybe they want to spend more quality time with their family, find a higher paying job, a job closer to home, go on a couple vacations, get healthy/more fit, eat better, or find a hobby.

It is very common for people to have the resolution to better their health and their fitness. If you are one of those people, why not start it out of the way in the first month of the year and prove to yourself that you can do it?

Starting on the 5th, we will be starting your resolution journey to: Starting the New Year with YOU! What you get:
*60 days of a private Facebook accountability group with daily motivation and accountability to keep you on track.
*A workout program of your choice. Beginners to advanced levels welcomed.
*A customizeable meal plan, so that you eat things you enjoy eating.
*One on one coaching and guidance.
*Shakeology, or as I like to call it: my "DUH" meal of the day", to ensure complete nutrition with 70 super foods and the ability to be on-the-go (HELLLO, perfect!).
*Free online account with access to schedule workouts, get recipe ideas, and more tools to assist whatever program we pick out.

There are only a limited amount of spots (TEN!) and the only way to reserve your spot is to act now. Take some time for you after focusing on EVERYONE else this holiday season.

Fill out this application and share this post to be considered:
http://bit.ly/StartingTheNewYearWithYOU

Christmas for YOU!

Need a last minute Christmas gift? Or do you have a new year's resolution you would like to get a jumpstart on? Only a day or two left to get it in time for Christmas!

www.beachbodycoach.com/kljeska

Does Shakeology have a weird after taste?

So here is my two cents:

I have tried all of the flavors except green berry. I love shakeology and swear by it. When I talk to people I hear a lot of "I don't like shakes" or "shakes are chalky or have a funky aftertaste." I get it, we try something we think is similar and it isn't a great experience, so we give up on the idea forever. Whatev, no big deal. Right?

WRONG! Most people just need to find their favorite way to prepare their Shakeology and sometimes it takes a couple tries. Need not be worried, once you find your soul mate recipe, there will be no turning back. I will give it to all you nay Sayers on only ONE of the flavors that I have tried, and that is strawberry. It tastes delicious until you get to the aftertaste. However, I really don't want you to confuse this with the VEGAN TROPICAL Strawberry flavor, which is what inspired this post.

 I am at heart a chocolate FREAK and when I started my journey, the only thing that came even close to satisfying that void in my life was chocolate Shakeology. No joke, if I didn't have my shake, I was doomed. Especially because I always blend mine 99% of the time and I don't carry a blender with me everywhere I go and midday, those cravings take over. I have been drinking 90% chocolate since July 2014 and randomly stealing a packet of vanilla or strawberry from my mom just to have a different change of pace. I decided that I wanted to switch it up a little more and completely changed my monthly order to the tropical strawberry. I was skeptical and nervous because the regular strawberry did give me that aftertaste and I was worried I would have a whole month supply of it, even knowing I could exchange it at no cost to me.

It finally arrives and I cannot tell you how pleasantly surprised I was and that this actually CONTENDED for my heart against the chocolate. I am loving it and it's been about a week. ZERO aftertaste, and the flavor is much more dynamic than the regular strawberry, in my opinion. Plus, my chocolate cravings are still in check, which is what worried me the most.

So all in all, don't close the door on anything until you have thoroughly gone through the process of trying it. And if you're nervous about doing something new, just try it and get it over with. It may just change your life.

If you are interested in trying this out feel free to let me know or just go to www.shakeology.com/kljeska

I haven't had a lot of groceries or time to come up with any cool recipes, but this is what I've tried putting in it thus far in random combinations and all has been phenomenal:

Banana 

PB2

Almond butter

Almond milk

Chia seeds

Strawberries 

Cinnamon

I'm helping people through the Holidays, you?

I'm excited to announce that with SO many people wanting to just SURVIVE this holiday season without packing the pounds on, there are also a TON of people wanting to help others do the same thing!

So with that being said, my team decided to open a FREE 5 day sneak peak into what we do as coaches. Yes free and ZERO obligation!

As health coaches, we are motivators to those on their fitness journeys and help them along the way. The amazing feeling of helping people become healthier, happier individuals is beyond anything I could even begin to describe.

This business is for those that feel they have a PURPOSE and PASSION for helping people.

If you join us, there isn't anyone left behind and training is 100% free as well!

Want in this group to see what we do and how we are taking the world by storm with the mission of everyone being their best SELF? Fill out my application below and I will get you added! 
https://kristijeska.wufoo.com/forms/join-team-platinum-victory/

Spinach and Chicken Sausage Pizza

Craving that mouthwatering pizza you see all over the TV commercials? I got you. Pizza is one of my weaknesses. Not because of the taste though (even though I do love it too!). It is because of the CONVENIENCE. You can either make this fresh or freeze it and you have a healthy option to turn to on those nights that you just don't feel like cooking!

SPINACH AND CHICKEN SAUSAGE PIZZA

Makes 6 servings
Total time: 25 minutes.

INGREDIENTS:

• 6 oz spinach leaves
• 1 14.5-oz can, no-salt-added diced tomatoes, drained
• 1 whole-wheat thin pizza crust (such as Boboli 12″ 100% Whole Wheat Thin Crust or CE’s Whole-Wheat Pizza Dough)
• 2 fully cooked, all-natural, deli chicken sausages, sliced into 1/4-inch thick pieces
• 3 oz part-skim mozzarella cheese, grated (about 3/4 cup)
• Olive oil cooking spray
• Ground black pepper, to taste

INSTRUCTIONS:

1. Preheat oven to 450°F.
2. Coat a skillet with cooking spray and heat on medium low. Add spinach and cook until wilted, about 4 minutes. Season with pepper, to taste. Remove from heat and set aside.
3. Place 1 cup tomatoes in a fine mesh strainer and press out as much liquid as possible. Spread tomatoes onto pizza crust. Top with spinach, sausage and mozzarella. Bake 10 minutes, or until sausage is lightly browned and cheese is melted. Rest pizza on a cutting board for 5 minutes, slice into 6 equal pieces and serve.