Jessica Zehr
89 Main St Cambridge, ON, Canada

Are your mornings chaotic? How you start your day sets you on a path for how your day will proceed. Exercise first thing in the morning increases oxygen within your body, giving you more energy. It gets the fluids in your body moving creating more flow of beneficial nutrients and metabolic waste, making you feel and move more efficiently. Exercise first thing will also allow you to hydrate your body by giving you a space and time in your morning for a lot of water consumptio...n. The way you start your nutrition in the morning will affect your mood, energy, appetite and cravings. I always recommend a high protein, high fat breakfast. This ensures that you don't spike your insulin levels, stabilizes your blood sugar and also allows your natural growth hormone to rise in the morning as it's suppose to. High carb, high sugar foods like: breads, bagels, cereals, muffins, donuts, or even your double double/high sugary drink will set you up for a roller coaster of cravings, energy crashes and mood swings. Choose your morning habits wisely, they affect the outcome of your entire day, and ultimately how your body looks & feels. Need a solid plan of action & someone to hold you accountable? Contact me to get started today.

Feel like you yo-yo your weight loss focus? One week you’re super focused, make good choices and then the next you’re all over the place? Before you do an entire lifestyle overhaul, I want you to ask yourself one question: WHERE CAN I ADD MORE CONSISTENCY?... Consistency breeds results with anything. If you are wanting to improve your health, body and fitness, do a mental check of where you need more consistency. And my biggest piece of advice is to do this in small increments. Too many changes all at once can be overwhelming and hard for you to integrate into a habitual routine. So what's your focus for this next week? Consistent water intake per day, cardio sessions per week, removing a food you know aggravates you, getting to the gym, going to sleep earlier, staying away from restaurant foods, taking your supplements etc. . I could go on and on. There are a lot of pieces that need to be in place for you to have lasting fitness results. It's better to be GREAT at a few things, than to be all out with everything, only to get burnt out and give up on the whole process. Let me know your consistency focus for this week. Comment below:

Are you confused with where to even get started on your fitness journey? Maybe you’ve completely fallen off track, lost control of your body or your health, life has been so chaotic, and you just feel so lost. It’s ok. This happens WAY more often than you may think. Hence, why I do what I do!... I could give you all the tips and advice in the world on how to get started, but will you do it? Most times when life has gotten in the way of our needs or desires, we need the extra help. We need someone to guide us, to support us, and to hold us accountable. Because we are so great at excuses, aren’t we? How many times have you said you were going to get back into the gym, you were going to clean up your nutrition. But yet week after week rolls by and nothing has happened. And then this just makes you feel worse! Trust me, I understand this spiral all too well. Because this is who I work with, people like you, who just can’t get that ball rolling with their goals. I would love for you to reach out, let’s just have a chat about what you need, what you desire and we can figure out a way TOGETHER on how to make that happen for you. Most people need an outside source to pull them into action. Let me be that person for you! 1. this post 2. Comment with I am IN 3. Message me about my 28 Day Challenge starting soon!

Are you confused about carbs and fats? Are they good? Are they bad? Do they make me fat? There is sooo much confusion out there about nutrition, no wonder you’re overwhelmed. Let me help you: FACT #1: dietary fats do not make you fat. The fats from food don't just transfer to body fat.... they are very different things. In fact good fats can actually help you lose weight, improve brain function and make your skin look vibrant!... FACT #2: Carbohydrates are either utilized instantly for energy, stored in muscle or liver cells or converted to triglycerides (fat) and stored in fat cells. Your liver and muscle cells have a small storage capacity and need to be primed for uptake. You gain body fat by not placing your carbs properly within your day or training/activity schedule. And not understanding the hormonal complex involved with fat loss and fat gain. Carbs are not bad.... IF you know how to make them work for your body goals. Now, an overload of either one of these will result in an excess of calories. And if we are not active, and burning fuel, then we will gain weight. It’s a delicate balance, the right ratios and keeping consistent that will give you the body you desire. If you’re looking for help in this area, reach out. I have a 28 Day Challenge starting soon and that explains how this all works plus you will get a 4 week meal plan and 60 recipes!!! How much? Normally it is $197 however I believe we need to stay as healthy as possible during the COVID-19 outbreak this is why I’m doing this for FREE. Take advantage of the opportunity. To enter 1. like this post 2. Comment I AM IN 3. Send me a message so I can add you to the challenge!