Learn how to train smarter, not harder! Get maximum results in the shortest time!

Learn how to train smarter, not harder! Get maximum results in the shortest time!

Who is a Personal Trainer? An individual who educates and trains clients in the practice of sage and appropriate exercises to effectively guide their clients toward optimal health. You can be your own personal trainer by educating and motivating yourself with the endless resources online! And my fitness and health book, which will be available early next year, will also help!

And would you believe that a whopping ¼ of the nation's population are still trainer potatoes! That's 25% of Americans who remain sedentary. How could that be?

Maybe they don't understand how fitness can help them. Here are some of the top reasons to exercise.

Exercise can alleviate at least ten medical problems or health-related conditions:

o Allergies: Exercise is one of the body's most efficient ways to control nasal congestion

o Anxiety: Exercise triggers the release of mood-altering chemicals in the brain

o Arthritis: By forcing the skeletal joint to move, exercise induces the production of synovial fluid, helps distribute it throughout the cartilage, and forces it to circulate through the joint space.

o Cancer: Exercise helps maintain ideal body weight and reduce body fat to a minimum

o Depression: Exercise helps speed up metabolism and deliver more oxygen to the brain, improving your mood.

o Insomnia: Helps relieve muscle tension and stress

o Knee problems: Helps strengthen the structures of the knee

o Memory problems: Helps demonstrate cognitive abilities by increasing blood and oxygen flow to the brain

o Osteoporosis: Exercise promotes bone density

o Obesity problems: exercise is an appetite suppressant

o Varicose veins: exercise prevents them

So you know why it's important to exercise! I challenge you all to get excited about training and look at it as “I can do it!” instead of “I have to!”

Give yourself the best gift you can get – the gift of movement!

Feel free to visit me at http://www.jennifernicolelee.com and subscribe to my FREE exercise and nutrition newsletter! I also urge you all to visit http://www.jnlbook.com to enjoy my weight loss and wellness book!

And due to the high demand and demand for healthy recipes, I decided to share some of my favorites for you to enjoy!

Breakfast:

Southwest Veggie Omelette with Coconut Oil

o 1 tablespoon virgin coconut oil

o ¾ cups of your favorite vegetables, suitable for an omelette (I suggest fresh spinach, mushrooms and green peppers)

o Cherry tomatoes, halved

o 3 egg whites and a whole egg

o 1 tablespoon skim milk

o Black pepper

o Cayenne pepper

1. Melt the coconut oil in a small pan. Add the vegetables and sauté until soft.

2. Next add the cherry tomatoes, stir and fry for 2 minutes.

3. While the vegetables are sautéing, whisk the eggs with milk in a small bowl. Add black pepper and cayenne pepper to taste.

4. Add eggs to the pan and stir gently.

1-2 servings

Serve with a CTC carb – a slice of low-carb toast, half a cup of prepared old-fashioned oatmeal, or half a cup of high-fiber cereal. You can top your toast with sugar-free jams and also add fresh strawberries or blueberries to your cereal.

Mid-morning snack: Vanilla coconut protein shake:

A cup of skim milk, a scoop of vanilla protein shake mix, some ice

Mix and serve

Lunch: Grapefruit Chicken Salad

1 1/2 cups grapefruit pieces; cut into bite-sized pieces

2 cups diced, cooked chicken

1/4 cup chopped celery

1 shallot, chopped

1/4 cup mayonnaise

1/4 cup natural yogurt

1/4 cup fresh parsley, chopped

Pinch of celery seeds

Combine all ingredients and mix thoroughly. Serve on a bed of lettuce and with whole grain crackers. For 3 to 4 servings.

Late Afternoon Snack: JNL Cayenne Coconut Thai Soup This delicious soup will keep you going until dinner, and soup is proven to fill you up quickly and curb your appetite. Make a whole pot and freeze individual portions. Take it to work and warm it up in the microwave for a hot, delicious snack that will fill you up without filling you with guilt! And it's a great soup for when you feel like a cold is coming on! The cayenne pepper helps against fever and the coconut oil strengthens your immune system. How can you beat that?

1 tablespoon coconut oil

1 tablespoon unsalted butter

1 garlic clove, minced

4 shallots, chopped

2 small fresh red chili peppers, chopped

One cup red bell pepper, sliced ​​lengthwise

1 cup broccoli

1 tablespoon chopped lemongrass

2 1/8 cups chicken broth

6 ounces lean chicken breasts, cut into bite-sized pieces

1 1/2 cups unsweetened coconut milk

1 bunch of fresh basil leaves

In a medium saucepan, heat oil and butter over low heat. Sauté garlic, shallots, chili peppers, red peppers, broccoli and lemongrass in oil until fragrant. Stir in chicken broth, coconut milk and chicken and bring to ALMOST a boil. Simmer over low heat until the chicken is cooked through.

Some add additional cayenne pepper at this point. Make it as hot and spicy as you like!

Dinner: Grilled Grapefruit Marinated Chicken Breast with Avocado Bored of chicken? So not with my recipe!

o 4 chicken breasts

o 1 pink grapefruit

o 1 navel orange

o 1 lemon

o Lemon pepper seasoning

o A whole avocado, sliced

4 Marinate chicken breasts overnight in a mixture of freshly squeezed grapefruit, lemons and oranges.

Sprinkle lemon pepper

Heat grill

Grill the chicken breast, being careful not to over or undercook it

To garnish, grill 4 slices of grapefruit

Top chicken breast with grilled grapefruit slices

Serve with a side of avocado and a side of brown rice and steamed vegetables or salad for a complete meal.

See you next time,

Smile and be healthy!