Sheryl Jesin


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Recipe – Bieler’s Broth

Not sure if you experience this too, but I find that summer can be a harder time to eat healthy and stay on track with my nutrition. There are always lots of parties and events, trips to the ice cream store, and barbecues.  The weather is nicer and the days are longer and that means I’m spending more time outside and less time cooking.  All of these things are very fun, but they can also lead to unwanted weight gain and stomach distress for me (meaning horrible bloating, gas and IBS.  My apologies if that is TMI!). 

I came across this recipe for a healing vegetable soup a few weeks ago.  I saw it on Facebook and then a friend told me she made it and loved it.  

I gathered up the simple ingredients on the weekend and made my first batch. 

I will admit that I was unsure of how would taste as the ingredient list was rather simple.   However, I was pleasantly surprised.  It was quite easy to make the soup and the end product was delicious.  

It is a really easy way to get in a few servings of vegetables.  You can cook up a batch on the weekend and enjoy it all week long.  

The soup is rich in vitamins and minerals and is very easy to digest.  It is healing to the gut and can be the perfect way to soothe your stomach after indulging too much at a summer event.  

Even my kids liked it, so that means it must actually taste good 😊

BIELER’S BROTH

from Nourishing Traditions

Ingredients

4 medium zucchini squash, chopped

1 pound green beans, trimmed

2 sticks celery, chopped

1 bunch parsley, stems removed and leaves chopped roughly

filtered water

good quality sea salt

Directions

Combine all vegetables and herbs in a Dutch oven covered with water. Bring to a boil, skim any foam that comes to the top, and reduce heat to low. Simmer for 15-20 minutes, until veggies are soft but not overlooked.  Puree in a blender and add sea salt to taste.


If you are struggling with your nutrition, I’d love to help you.  Let’s keep each other accountable this summer.  I’m doing another round of the 21 Day Fix starting Monday, July 4th and I’d love for you to join me and a group of amazing women who are all on a mission to feel their best!  Work out at home for 30 mins and day, eat clean, and nourish your mind, body and soul.  Email me at sheryl@ikor.com or send me a PM via Facebook or Instagram.  Can’t wait to hear from you!

http://www.facebook.com/sheryljesinfitness

Instagram and Snapchat – @sheryljesin


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Why I LOVE Working Out at Home

For the past two years, I have been working out exclusively at home, with the very occasional spin class thrown in, and also with occasional outdoor runs.

It’s kind of funny, because when I first started working out at home out of necessity, I HATED IT!  I thought that I could only have a good workout if I left the house and either went to the gym or went for a run outdoors.  Those were my favorite ways of working out before having my third baby.  Once I had three kids,  it was pretty much impossible to get out of the house each day for a daily workout.

When Alex was 4 months old, I was feeling very frustrated as I was missing my daily workouts and a friend suggested that I join her in a home workout challenge ran by Bikini Body Mommy.  Not sure if you have heard of that program before, but it actually was pretty decent and I did it for about 60 days, and got some results.  However, I quickly realized that if I really wanted to lose the rest of the baby weight, I would need to incorporate healthy eating into my Bikini Body Mommy workouts.

That’s when I first heard of Beachbody and the 21 Day Fix. I was looking for a program that had short workouts you could do at home, and that included a simple and effective clean eating plan.   I did a few rounds of the 21 Day Fix, lost 15 pounds, decided to become a coach….and I’ve never looked back.

Yes you can get GREAT results at home!

OK…..back to my list!

Here are the reasons why I love to work out at home!

  1.  You don’t need to waste any travel time going to or from a gym – as a busy mom of three, I don’t have a lot of time to spare.  Even if the gym is just a 5 min drive from your house, it’s still 5 mins there and 5 mins back….and you have to walk from your car inside to the locker room….maybe change….definitely take off your boots and jacket if it is winter….that’s AT least another 5 mins on each end…..so that’s at least 20 mins wasted (probably much more).   That’s valuable time I’d rather spend elsewhere.
  2. You don’t need to worry about being late for a class – when you work out at home, your workouts start whenever you want them to.  You are never late for a class and you never have to rush to get somewhere on time.
  3. You can workout in whatever you want and never have to feel uncomfortable about other people looking at you – often I just workout in a sports bra and short shorts because that is the most comfortable!  I wouldn’t do that in a gym.
  4. There are no gross germy sweaty smelly people around you – if you’ve been to a gym before, you know what it’s like when a super sweaty smelly person gets on the treadmill beside you.  It’s even worse when they are hacking and sneezing and have a cold and should have stayed home instead of spreading their germs. Enough said.
  5. You never need to worry about childcare – these days I either work out bright and early before the kids wake up or sometimes in the morning when they are already up. Either way, I never have to worry about begging someone to watch them or about dragging them to childcare at the gym.   This was particularly useful when I was still nursing Alex and she wouldn’t take a bottle!
  6. Your kids get to see you work out and they learn from your example – I read something recently that said there are three ways that kids learn something:  by example, by example, by example.  If you want your kids to live active and healthy lives, be an example for them and show them how it is done!

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If you love to work out at the gym, and it’s working for you – keep doing it!

If you are struggling finding time for your gym workouts – consider working out at home!

If you aren’t currently working out, but wish you were – work out at home! It’s the best!  I started doing it out of necessity but now I truly prefer it over the gym.  I actually have time now to go to the gym or to go to classes if I wanted to, now that the kiddos are older and are in school….but I truly prefer my home workouts!

 

Want to try the 21 Day Fix?  I’ve gathered a great group of women who are all starting the program on Monday, June 20th and we’d love for YOU to join us!   Join our supportive community of women who help each other on their journeys towards better health.  Be a part of our group – work out everyday from the comfort of your home, learn about portion controlled clean eating and enrich your mind, body and spirit!  If you want more info, please shoot me an email at sheryl@ikor.com  or PM me via Facebook and I will get back to you ASAP with the details about the challenge. 

Follow me on Instagram – @sheryljesin

Follow me on Facebook – www.facebook.com/sheryjesinfitness

Find me on Snapchat – @sheryljesin


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Do before and after pics motivate you?

Do before and after pics motivate you?

Sometimes I struggle with sharing mine.

When I started my return to fitness after having my third baby, I will admit that I was motivated by the idea of changing the way my body looked and by losing weight.

I started consistently exercising again when my daughter was 4 months old.  None of my clothes fit properly.  I was at least 20lbs away from my happy weight (the weight I can maintain without making myself crazy.  For me right now that is around 130lbs).  I had a lot of excess fat around my stomach that was not budging.  I honestly didn’t feel like myself and I hated the way I looked in pictures.

So I was motivated to change the way I looked.

But I was also motivated to change the way I FELT!

For me exercise has always been a way to boost my mood and energy.  It is my daily anti-depressant!  Honestly, I am hooked on the endorphins I get from a good workout.  I crave them!

So when I decided to give the 21 Day Fix a try for the first time 2 years ago, I was motivated to change the way I looked and also to change the way I felt.  Having three kids was exhausting….I was bone tired at 4 months postpartum… and I knew I didn’t have time to run or go to the gym…but I could exercise for 30 mins a day at home and make some simple changes in the way I was eating.


When I share a before and after pic, I am sharing the change in how I look only.

You cannot see the feelings behind the pictures.  You cannot see how much stronger I feel now.   How empowering it feels to be able to do proper push ups…burpees…(assisted) pull ups!  You can’t see how tired I was in my before pic and how much energy I have in my after pic.

I share my before and after pics because I know seeing other people’s pics motivates me.

I hope that my pictures motivate someone out there to start working out…to start eating healthy…to start taking better care of themselves!

I know that with time they will come to experience how amazing working out makes them FEEL!

I believe that is the key to making exercise a daily habit….focusing on how it makes you FEEL rather than on how it makes you LOOK.  In order to keep up with working out…you have to start craving that feeling each and every day.

Work out because you love yourself and your body deserves to be treated well!

I’m putting together my next 30 day health and fitness challenge.  We start April 11th.  If you have been wanting to start taking better care of yourself – this is the perfect opportunity!  Join our supportive community of women who help each other on their journies towards better health.  Be a part of our group – work out every day for 30 mins from the comfort of your home, learn about portion controlled clean eating and enrich your mind, body and spirit!  For more info, send me at email at sheryl@ikor.com or PM me via Facebook and I will get back to you ASAP with the details about the challenge. 

I don’t blog daily, but I am active on social media each and every day!  For daily tips and motivation, find me at:

Instagram and Snapchat – sheryljesin

Facebook – http://www.facebook.com/sheryljesinfitness

 

 

 

 


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How not to gain 5 lbs on a cruise

Did you know that the average person gains 5-7lbs on a one week cruise?

I’m not really shocked about that.  With the lavish buffets, self-serve soft serve ice cream and 24 hour pizza availability….I’m surprised it’s actually not even more!

Jake and I just got back from a 5 day cruise on Royal Caribbean’s Oasis of the Seas.


Beachbody chartered the entire ship of 6,000 passengers.  It was such a great trip!

The cruise was filled with 3,000 health and fitness coaches and their guests.

There were daily workouts each morning on the pool deck…and there were lots of healthy eating options.

But there also were lots of desserts….and drinks….in fact I even heard that we beat Royal Caribbean’s record for amount of alcoholic beverages consumed on a 5 day cruise…that’s totally crazy!

Anyways….

Here was my strategy for tackling the cruise:

  1. I worked out every single day.  For AT least an hour a day, if not more.  Each morning I worked out on the pool deck with our trainers.  That was about 60 minutes of intense work.  I also walked a lot around the ship – and it is huge!  Each day I got in at least 15,000 steps.  One day it was even 25,000 steps.  In addition to just walking around the ship to get around, I walked around the track for at least 30 mins a day while listening to an audiobook.  I also took the stairs instead of the elevator 98% of the time.
  2. I made healthy choices at each meal.  At breakfast I would often have eggs, fruit, veggies and a piece of toast.  Lunch would often be a giant salad with some sort of protein.  Dinner was in the dining room each night and I always chose a salad and either fish or a lean protein and veggies.  I found the veggies to be lacking at dinner time, so I always made sure to get in a lot of veggies at breakfast and dinner.
  3. I ate dessert at lunch and dinner every single day.  Yup…I did.  I was on vacation, it was there, and I enjoyed it.  End of story.  I don’t do this at home.  Here’s the truth – what you do on vacation doesn’t matter nearly as much as what you do every day.
  4. I didn’t drink much alcohol.  I’ve never been a big drinker…I would rather have dessert than a cocktail.  I think you have to pick and choose your empty calories.  I don’t think you can indulge in alchohol and dessert at every meal for a week and not gain lots of weight.  Pick one to go overboard with.  Or have moderate amounts of both.

 

Morning workouts on the pool deck

 

 

A typical lunch – a big salad with protein

 

Breakfast – egg whites, fruits, mushrooms, toast

 

Taking the stairs

When I came home and hopped on the scale, I learned that I had gained 3 lbs.  I didn’t freak out.  I know it is normal for me to fluctuate within a range of 3-5 lbs, especially if I have eaten out a lot.   I’m used to eating almost all my meals at home, and when you eat out there is a lot of added salt and sugar in your foods.  This causes me to bloat and retain water.

I didn’t let these three pounds turn into a slippery slope of more weight gain and an excuse to justify poor eating habits.

I needed a reset back into healthy eating, so I knew it was a perfect opportunity to do the 3 Day Refresh.  The Refresh is a gentle cleanse/detox that involves lots of water, fruit, veggies, fibre and plant-based proteins.

It is great to do after a vacation or when you just want some help getting back on track or when you want a quick win with weight loss to motivate you.

We arrived home on Thurday night and I did the Refresh from Friday – Sunday.

I felt SO much better after the Refresh…I no longer felt bloated and I felt like my body released all that salt and retained water from the cruise.  I also did not work out on the Refresh and it was a good chance for my muscles to rest from all the intense exercise I did on the cruise.

And guess what?  Those three pounds were gone at the end of the Refresh.

So I had a great trip.  I worked out a lot – for me that is something that I love to do, so it wasn’t a chore but a joy!  I ate lots of delicious food, including lots of fruits and veggies and also including dessert.

We had a great time and I don’t regret a thing!  I also don’t regret jumping right into the Refresh and then from that into my normal healthy eating habits.  I think that is key – don’t let a vacation turn into an excuse to throw away all of your hard work and healthy habits.   What matters most is what you do most of the time, not what you do occassionally while you travel.

I’m putting together my next 30 day health and fitness challenge.  We start April 11th.  If you have been wanting to start taking better care of yourself – this is the perfect opportunity!  Join our supportive community of women who help each other on their journies towards better health.  Be a part of our group – work out everyday for 30 mins from the comfort of your home, learn about portion controlled clean eating and enrich your mind, body and spirit!  For more info, send me at email at sheryl@ikor.com or PM me via Facebook and I will get back to you ASAP with the details about the challenge. 

 

 


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My 60 Day Results with Hammer and Chisel

On Sunday I finished my last Hammer and Chisel workout, and with that, I successfully completed another Beachbody program.

I tend to me someone that downplays my own success.  I like to say things weren’t a big deal…that it was just 8 weeks…that anyone can do it.

And in a way – yes that is true!  Anyone can do it!  It’s just 8 weeks!

However, there is nothing wrong with celebrating your own successes.   In fact, small celebrations along the way are important in acheiving great things.  They keep you going, they motivate you.  So I encourage you to celebrate your own successes, and that’s what I’m going to do here.

Let’s start by talking about numbers.

Weight:  Day 1 – 132.5lbs   Day 60 – 128lbs

Measurements:

Chest – Day 1 – 33.5, Day 60 -33

Right arm – Day 1 – 10.75,  Day 60 – 11.25

Left arm – Day 1 – 10.75, Day 60 – 11.25

Waist – Day 1 – 28.5, Day 60 – 27.25

Bellybutton – Day 1 – 33, Day 60 – 31.5

Hips – Day 1 – 35, Day 60 – 34.5

Right thigh – Day 1 – 21.25, Day 60 – 20.0

Left thigh – Day 1 – 21.25, Day 60 – 20.0


Some thoughts about the numbers:

Weight loss – I did not focus on weight loss with this program.  I focused on building muscle.   This means I was eating a lot each day!  It was amazing to see that building muscle automatically led to fat loss.  A lot of the time women focus on cardio cardio and more cardio to lose weight.  I have learned from this program that strength training is CRUCIAL in building muscle, in speeding up a metabolism and in reshaping your body.  I will always love cardio but I now have a new love for strength training.   Also – I really don’t care much about the scale anymore.  I know my weight can fluctuate within a range of 2-5 lbs from day to day or week to week and I’m OK with that.  Focusing on weight loss is depressing.  Focusing on gaining strength is empowering!

Measurements – It was nice to see some inches gone around my waist as those stubborn pockets of fat around the midsection are hard to lose, especially after having kids.  However, it is possible with consistent work – both with regards to workouts and nutrition.  It was funny that I lost some inches too around my thighs…this wasn’t a goal of mine but I will take it anyways!  And I am HAPPY that I GAINED inches in my arms…my arms have always been my weakest part of my body and I’m proud of gaining muscle in them!

A few more thoughts that move far beyond numbers:

I’m proud of myself for sticking with the program for 60 days and not missing one workout.

I’m proud of myself for increasing my weights steadily throughout the program.  I started off using 10lbs weights for certain moves and went up to 20lbs…which is huge for me.

I’m proud of myself for changing my focus from weight loss to muscle building.  It is a big mindset switch and I think it is one that a lot of women struggle with.  I love that this program gives you different options for the nutrition plan so that you can maintain your weight and gain muscle, or even gain weight by building muscle.

I’m proud of myself for sticking to the nutrition plan quite closely, but adding in some wiggle room for some treats at special events such as birthday parties etc.  For me that is a realistic lifestyle that I can maintain.  I did not feel starved or deprived and I don’t feel the need to binge now that I’m done.

One last thought.  I’m really proud of a habit that I have created from this program that I plan on continuing on with.   I have stopped eating after dinner.  It was hard during the first week or so, but now I don’t even think twice about it.  It is just a habit!

Here is how I did it:

I used to snack after the kids went to bed as a way to relax.  It was a way to unwind, and it felt like I was treating myself.  I found myself shovelling food in my mouth during the day as I rushed around and didn’t often take the time to slow down and taste it.  So after dinner eating was my chance to enjoy my food.  The problem was that I was eating calories that I didn’t need, and I was eating them at a time of day when my body didn’t need them.  Your body needs 3 or 4 hours to finish digesting before you go to sleep.  And I wasn’t allowing for that.

So I decided that I would just go cold turkey with the evening eating.  I finished my alloted food during the day.  I consciously made the decision to slow down during the day, and enjoy my food…to take a breath…to taste things!  And to be thankful for the nourishment.  I made sure that I was eating enough during the day to fuel me so that I wouldn’t be starving after dinner.

I then found other ways to treat myself and unwind in the evenings.  I lit a scented candle.  I made a cup of tea.  I took some time to sit down with Jake and talk to him.  I went to bed early.  I read a book.  I hopped on a team call or did some work.  (Yes, my work makes me feel good!).  I also brushed my teeth after dinner.   I took the time to floss properly and brush properly…and I didn’t want to ruin that with eating again.

I realized that by cutting out evening eating, I slept better because my body didn’t have to work hard to digest food while I was sleeping.  My digestion improved…I felt less gassy and bloated.

I learned to enjoy the way I feel when I don’t eat at night.  I now connect not eating at night to feeling good, whereas before I connected nighttime snacking to feeling good.  I now connect eating at night to feeling yucky and bloated.   And I don’t want to feel that way anymore!

If you are a nighttime eater – I hope these tips help you a bit.  When I focused on changing my mindset about nighttime eating, I was able to stop doing it.   It really was that simple.

If you have been considering trying Hammer and Chisel, I hope my thoughts on the program give you some helpful insight into it.  It truly is an amazing program, and I highly recommend it to anyone looking to lose fat, gain muscle and feel good about themselves!

Want to try Hammer and Chisel?  I’ve gathered a great group of women who are all starting the program on Monday, May 30th and we’d love for YOU to join us!  I’m going to be doing another round along with you!  Join my supportive community of women who help each other on their journies towards better health.  Be a part of our group – work out everyday from the comfort of your home, learn about portion controlled clean eating and enrich your mind, body and spirit!  If you want more info, please shoot me an email at sheryl@ikor.com  or PM me via Facebook and I will get back to you ASAP with the details about the challenge. 

Follow me on Instagram – @sheryljesin

Follow me on Facebook – www.facebook.com/sheryjesinfitness

Find me on Snapchat – @sheryljesin


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How to lose your muffin top in 5 minutes 

  
Here is my best advice on how to quickly lose your muffin top moms…

Wear jeans that fit!  Yes, go out and buy a pair of jeans that fit you right now.  

It is really that simple.  

There is no worse feeling than squeezing into jeans that are too tight.  You deserve jeans that fit!

I don’t know about you, but I was not one of those women that fit back into their pre-pregnancy jeans 2 weeks after giving birth.  

I did eventually get there after having my first baby…but it took a good 9 months.  Nine months to gain it, nine months to slowly lose it. 

After my second and third – well those pre-pregnancy jeans just don’t fit any more.   Things have shifted.  I have some extra skin. Some extra fat cells on my tummy.   And you know what?  I’m ok with that.  I bought new jeans!!!!!!!

I’m in the best shape of my life right now.  I workout almost every single day.  Not because I want to fit back into my jeans, but because I truly love how my workouts make me FEEL!  

I can run 10k, I can lift heavy weights.  I can do yoga and a killer spin class.  

I eat healthy MOST of the time, not because I want to fit back into my jeans but because I love how healthy food makes me feel.  

I will admit that I also love how dessert tastes so I have some now and then in moderation.  Same with pizza.  

I feel like I am at a very balanced place in my life.  I’ve been much more strict with my diet at times but I’m at a happy medium right now.  I’m happy.  And when I’m happy I’m a nicer person and that has a ripple effect on my kids and everyone else around us.  

I know I am a health and fitness coach and I am supposed to tell your how to carve out your abs and fit into old clothes again.  I can help you with that if that is truly what you want.  

But I think most of us are after a feeling – a feeling of vitality, energy, happiness, peace and contentment.  At least that is how I want to feel.  And my lifestyle right now brings that to me.   

I’m putting together my next 21 day health and fitness challenge. We start February 29th. If you have been wanting to start taking better care of yourself – this is the perfect opportunity! Join my supportive community of women who help each other on their journies towards better health. Be a part of our group – work out everyday for 30 mins from the comfort of your home, learn about portion controlled clean eating and enrich your mind, body and spirit! If you want more info, please shoot me an email at sheryl@ikor.com or PM me via Facebook and I will get back to you ASAP with the details about the challenge. 

Follow me on Instagram – @sheryljesin

Follow me on Facebook – http://www.facebook.com/sheryjesinfitness

Find me on Snapchat – @sheryljesin


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Hammer and Chisel – My One Month Results

Recently I completed 4 out of the 8 weeks of the new home workout program I am doing called Hammer and Chisel.

My main goals for this program were to increase my strength, and lose a bit of fat in stubborn areas, such as my lower belly, upper arms and upper back.

Also, I wanted to clean up my eating a bit more…I’m usually a clean eater but over the winter break my sugar intake went up and my healthy food intake went down.

4 weeks into the program, I’m happy to report that I have made great progress towards all of the above mentioned goals!

I started the program at 132.8, and on day 30 I weighed 130.  At one point I had gotten down to 127, and when that happened I changed my nutrition plan a bit.  It’s been a goal of mine for a long time to actually build muscle instead of just losing weight, so I moved up in my daily calories.  This was tough for me mentally…as women we tend to want to lose weight, rather than gain weight.    It took me a couple days to get over the mental block, and now I am enjoying the extra food.

I always tell the women in my challenge groups that the scale is just one tool to measure progress…and that measurements, pictures and how our clothes feel are also really important things to consider.

As for my measurements, let’s compare day 1 and day 30

Chest – Day 1 – 33.5, Day 30 -33

Right arm – Day 1 – 10.75,  Day 30 – 11

Left arm – Day 1 – 10.75, Day 30 – 11

Waist – Day 1 – 28.5, Day 30 – 27.5

Bellybutton – Day 1 – 33, Day 30 -32

Hips – Day 1 – 34, Day 30 – 34.5

Right thigh – Day 1 – 21.25, Day 30 – 20.5

Left thigh – Day 1 – 21.25, Day 30 – 20.5

It is interesting to see that I lost inches all over, except for my arms where I gained a bit.  I feel like my arms actually look more toned and they definitely are stronger, so that increase was due to an increase in muscle mass, I believe.

I always find that pictures tell the truth….sometimes I don’t actually feel like my body is changing, but a picture shows me otherwise:

 It can get easy to get caught up in the numbers and the pictures…while I like the challenge of sculpting my body and building muscle mass….these aren’t the true reasons why I love working through a program.

My workouts are “me time”.  They are my mood boosters.  They make me happy and they give me energy, and they help me focus during the rest of the day.  They are the one thing I give to myself each and every day.  As a mom I’m always giving, giving, and giving and it feels good to give something back to myself!

I love the challenge of working through a program and the sense of completion I feel as I move towards the end.  It feels good to accomplish something and it makes me feel like I can tackle anything that comes my way!

Can’t wait to see what month 2 has in store for me!

I’m putting together my next 21 day health and fitness challenge.  We start February 29th.  If you have been wanting to start taking better care of yourself – this is the perfect opportunity!  Join my supportive community of women who help each other on their journies towards better health.  Be a part of our group – work out everyday for 30 mins from the comfort of your home, learn about portion controlled clean eating and enrich your mind, body and spirit!  If you want more info, please shoot me an email at sheryl@ikor.com  or PM me via Facebook and I will get back to you ASAP with the details about the challenge. 

Follow me on Instagram – @sheryljesin

Follow me on Facebook – www.facebook.com/sheryjesinfitness

Find me on Snapchat – @sheryljesin