Protecting the “girls” 

Did you know???

1 in 8 women will develop breast cancer!

Ladies think about your 7 closest friends or family members...

Scary isn’t it? 

October is breast cancer awareness month, so what better time than now to do a breast self exam or schedule a mammogram if you’ve been putting it off. I had my first mammogram when I was 34!  It is not painful, it might be uncomfortable but so are many things we do in life. 

Also important is supporting organizations that are aiding in the battle of breast cancer. There are several that focus on different aspects like prevention and early detection, treatment, healing and therapy, and finding a cure.  This month I also encourage you to pay attention while shopping both in store and online. Many merchants and businesses will make donations to these wonderful organizations to show support. I think this is great way to get involved, shop for a cause. 

Below you will find a link to preform as self exam  

http://www.komennyc.org/site/PageServer?pagename=breasthealth_selfexam

Joyōme Is it Worth It??

What is it?

A two step skin care system 1 serum for night and 1 for daytime

Who is it for?

Everyone!! Yes even those with sensitive skin

What does it do?

This is taken directly from the Plexus website

“Addresses all the top signs of aging including the appearance of expression lines, crow’s feet, frown lines, oversized pores, dark circles, under-eye puffiness, dullness, dryness, loss of elasticity, uneven texture, age spots, redness, and environmental damage.”

How do you use it?

After washing your face in the evening you apply 3 pumps to your face and neck. In the morning you again apply 3 pumps to clean skin before sunscreen and makeup.

So now my thoughts…

• I really enjoy the simplicity of this skin care. 2 products and done!
• Both serums absorb quickly, and it does not leave a heavy or greasy feel to the skin.
• Nice light fragrance.
• The day serum adds a slight glow to the skin which I really like.
• I have definitely noticed my skin is softer and hydrated.
• The fine lines around my mouth and forehead have softened.

So in conclusion, while I do have pretty good skin I am starting to see signs of aging such as fine lines and sun spots so I like to use products to address these concerns. Joyōme seems to be doing exactly that. I plan on continuing to use both serums for the next few weeks to see if my skin will continue to improve.

Low Carb Pancakes

1 serving

2 oz cream cheese 

2 large eggs

2 pkt sugar substitute 

1/4 tsp baking powder 

1 tbs coconut powder 

1 tbs ground flaxseed 

Combine all ingredients in a blender. Cook over medium/low heat until bubbles form, flip and finish cooking. Top with a sugar free syrup or fruit. 

Macros without toppings

Mini Franks in a Blanket

1 pack of smoked turkey franks/hotdogs

1 can of reduced fat cressant dough

Pre heat oven to 375

Cut each hotdog into thirds 

(Each pack would make 24 mini hotdogs)

Unroll cressant dough. Cut each individual triangle into 3 smaller triangle. 

Place 1 hotdog on the end of the triangle shaped dough and roll. 

Bake 8-10 mins or until cressant is golden brown. 

Serve with your choice of dipping sauce. 

20 Minute Blast the Monday Blues Workout

I really wanted to video this workout for you guys, but was having technical difficulties.  The sunlight did not want to cooperate with me.  Anyway I was feeling stressed and cranky today so I decided to do a quick workout to get my endorphins pumping and boost my mood, and guess what?  It worked!!  Here's what I did...


Circuit 1
Barbell Deadlifts (use dumbbells if you have them) 40 seconds
Butt Kicks  20 seconds

Circuit 2
Bicep Curls  40 seconds
Step Ups on a folding hair  20 seconds

Circuit 3
Squat step outs (https://youtu.be/63BT8mygwu0)  40 seconds
Side shuffles (5 to right, then 5 to left keep switching until time is up)  20 seconds

Circuit 4
Upright Rows  40 seconds
Squats with kettle bell swing (could use 1 dumbbell instead)  20 seconds


Complete each circuit 4 times, do as many reps as you can during the time given.  Move fast to get your heart rate up, but remember to keep good form :)

I always use my Gymboss timer when I do timed intervals, you can get your here:
www.livewellgymboss.com

Holidays

The other day I posted a question on my Facebook page (Facebook.com/livewellbefit) and was surprised by the answers I got. The question was...during the holidays do u splurge or do you try to stick with your meal plan?  90% of the people that responded said they splurge, the other 10% said they try to choose healthy options even at holiday dinners.

 

I would fall into the 10% category.  Here are some of my own tips I use to stay on track when the holidays are in full swing.

 

1.  The day of a party I stick to my meal plan. Don't skip meals and try to save calories. This is like giving yourself an excuse to over indulge. So if you have a business lunch, eat your morning meals go to lunch and then make sure you get your evening meals in. Something goes for a dinner event. By skipping meals you are actually slowing your metabolism, not a good thing.

 

2. Stay hydrated. Holiday party's usually equal holiday cocktails. Egg nog...Yum! I always make sure to drink plenty of water during the day if I plan on going to a party in the evening.  Alcohol is dehydrating.  Have you ever noticed that you feel thirsty while you are drinking alcohol? This is especially true when you drink wine. Having a mixed drink like cranberry and vodka is a little better because the juice adds some hydration.  The best thing to do if you are indulging is to drink a glass of water in between each alcoholic drink.

 

3. I only eat what I REALLY want. I pass on food that I can have anytime and pick the food that I only eat around the holidays. For example, I make peanut butter pie at least 4 times a year for special occasions but my Grandmother only makes pumpkin pie once a year I like both but I would rather splurge on the pumpkin pie. I can have peanut butter pie another time.

 

I hope these tips help. There are plenty of other ways to survive the holidays without gaining 10lbs but these are the tips I use year round to stay on track and still enjoy social gatherings.

 

Smile.

Jamie Lynn

 

Change of Plans :)

So after a few weeks of debating with my inner self, I have decided not to compete in the May 30 show.  I have had several life changes in the last few weeks that have and will continue to put strain on my contest prep.  The most challenging is the new job that I will be starting in 1 week.  The job itself is going to be awesome but the 9 weeks of training are is going to be a challenge and take up a lot of my time.  I will be sitting in an office from 8-4:30, then of course I will be rushing home to my 3 kids to get homework done, dinner made and just general household chores all of this will leave little time to get my workouts in.  Anyone who has gone through contest prep knows you have to be diligent with your workouts and prep workouts are long you have to dedicate a good 2 hours daily.  So could I get it all in??  Probably, but it would require me to either get up very early or stay up very late or maybe even both.  I fear that I will be come exhausted and miserable from the lack of sleep and the stress of my new job and getting everything done.  I don't think it would be fair to my family because this will be a situation for them also.  So am I sad? Well yes actually I am.  I was really feeling in the zone and my body was changing nicely.  Up until this weekend I was going to keep at it and take it one day at a time, but the more I thought about it the more selfish I began to feel so I decided to step down.  So what's next??  I am going to stick to my meal plan and stay as close to my training plan as I possibly can.  I want to continue to lean out some so that when I pick a new show I wont have as much work to do.  There is actually a plus to being at the office all day...I have to eat my meals that I pack and no temptation from the kids snacks ;-)  So the dieting should actually be easier. 

Time will tell and I will share my journey as I progress through the next few weeks.  Wishing you all a very happy Spring!!!

Jamie


For training plans...
www.livewellbefitcoach.com
For the best mascara...
www.livewellbebeautiful.com'