Sheryl Jesin


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Hammer and Chisel – My Results 8 Days In

Back in December, I decided to do the new 60 day home workout program from  Beachbody called Hammer and Chisel.   This program is intense and includes a variety of different workouts, including cardio, weights, power lifting, agility and plyometric training.  Following this program means working out six days a week for 30-40 mins at a time, and eating according to a portion controlled clean eating nutrition plan with the goal of chiseling out an amazing physique!


I was pumped and ready to start on December 14th.

I weighed myself to establish a baseline, but I never took before pics or measurements.  Big no no!  I always tell my clients that they need to establish their baseline before starting a new program so that they can see how far they have come.  I sadly did not listen to my own advice.

Then winter break came…I kept working out at the gym at Deerhurst as we were up north for two weeks, but my nutrition went out the window.  Let’s just say there was some pizza, some Dairy Queen and a bunch of muffins and chocolate.   And then to top it off, I got sick for a few days and missed some workouts.

 

Giant ice cream cake we got for Benny’s Birthday – NOT Hammer and Chisel approved

I just wanted to be honest with all of you – even though I am a coach, I am also human and sometimes I veer off track…very far off track.

However, I have seen some fellow coaches acheive awesome results on this program so there was no way I was giving up on it.  The only way to fail is to quit, and I was not going to quit!

Last Monday was my fresh start.  I did things right this time.  I weighed myself, I measured myself and I took my before pics.  I’m sharing all of this here with you for accountability:

Starting weight – 132.8

Measurements:

Chest – 33.5

Arms – 10.75

Waist – 28.5

Hips – 35

Thighs – 21.25

Before pics:

 

 I was determined that this time I would give my workouts my all.  I would push myself.  I would lift heavy weights and challenge myself.  I would stick to my meal plan 100%.

I’m so proud to say that week 1 was a huge success!

For me – doing the workouts is a no brainer.  Working out 5-7 days a week for 30-45 mins is just part of my routine.  I don’t always want to work out before I start, but I crave the feeling that I get when I am done.  I am addicted to the endorphins and how amazing I feel after my workouts.  I love that I don’t have to go to a gym and be around other sweaty germy people.  I love that I don’t need to leave my house on cold mornings.  I just love my home workouts!

The part that is more of a struggle for me is following the meal plan.

I am going to be totally honest here and tell you that I love desserts.  I love chocolate.  I love cookies.  I love all baked goods.  I also love eating by myself when the kids go to sleep.  It unfortunately had become a bad habit over the past few years – on most nights I would eat something once the kids are in bed.  It was my way to unwind after a busy day.  Sometimes it was healthy stuff like nuts or dried fruit.  Sometimes it was unhealthy stuff like cake and ice cream.   Either way, my body did not need those calories.  I knew that this after dinner habit was the main thing that was preventing me from losing the last 5-15lbs that had took resisdence on my stomach and upper arm/back area. (I give a range of 5-15 lbs because at this point I’m not quite sure what my ideal weight is.  I weighed 115 lbs before I had Dylan…is that an appropriate weight for me now?  I’m not sure…but I do know that my abs and triceps are hiding under a layer of fat and I want them to come out and say HI!)

Anyways…I digress.  My point here is that I have struggled in the past with nutrition and I believe that was the one thing holding me back from seeing defined muscles throughout my body, and in particular in my abdominals.

So…..I decided I would go all in with the meal plan for one week and see what happens.  If I survived week one, I would give it a try for week two and so on and so forth, until I completed 8 weeks.  I find it hard to commit to 8 weeks upfront, that’s why I decided to take it one week at a time.

How did I fare with the nutrition plan?

It was challenging at times, but I pushed through.  Often we are tempted to take the easy way out, to not challenge ourselves or go beyond our comfort zone.  I pushed myself way out of my comfort zone with the nutrition plan.  I measured out and planned out every meal.  We went out for dinner a few times and I stayed far away from desserts and bread and ordered a salad with protein (chicken or fish) and salad dressing on the side.  I ate at least 4 servings of veggies and protein a day.  I had ZERO sugary treats.  For me, I do better when I have NONE rather than SOME dessert.  When I have one cookie I want more and more and more.  When I have none, I am OK.  I learned this week that carrots are delicious and so is jicima.  Your taste buds really start to change when you cut out processed food, and real food tastes AMAZING!  I still ate carbs, but in the right portion and the right kind – ie sprouted grains, steel cut oats, quinoa and sweet potatoes.  I was not hungry but I was definitely not stuffed.  Sometimes right after I finished a meal, I felt like I could have eaten more, but then 30 mins later that feeling had passed.  I have energy to power through my workouts, so to me that signals that I am eating the right amount.  I have substitued my after dinner snacks with some tea and lighting a scented candle.  I’m creating a new habit that is healthier…and it seems to be working!

So what happened in 8 days?

I lost almost 5 lbs!  I went from 132.8 to 127 pounds.  Since having Alex I see the 120s every once in a while…but it hasn’t been consistent.  I feel good in the 120s and my clothes are fitting better.  I want to stay in the 120s!

I don’t expect or want to lose 5 lbs every 8 days on this program.  I know that the first week was getting rid of all the holiday fluff I had accumulated over the winter break as a result of carb overload.  I’m curious to see what will happen as I keep going.   However, I am making a promise to myself not to be obsessed with the scale – it is just one tool to use to track my progress.

Pictures:


I’m happy that there is a visible change in my picture!  My goal was to chisel out my abs and it seems like it is working, and it’s just been 8 days.

I’m thrilled with my results, and the visible change is pushing me forward to be strong and keep going!

I’m putting together my next 21 day health and fitness challenge.  We start February 1st.  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

 

 

 


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My results from the 21 Day Fix

I realized I never shared my results from when I first did the 21 Day Fix back in the spring of 2014!  I thought I would write about them today, in honor of Transformation Tuesday.

I first did the 21 Day Fix when Alex was about 5 months old.  I had slowly eased into exercising again when she was 3 months old.  It felt great to be moving again, but the scale was barely budging.  I had 10-15 lbs that I wanted to get rid of.  They were mostly situated around my midsection and it made clothes fit really funny – especially jeans – they were SO uncomfortable!

I knew I had to get my eating under control to see results.  Through social media, I had heard of the 21 Day Fix – and the nutrition plan caught my attention!  It seemed so simple to follow – just calclulate how many containers a day you need of different types of foods, and then eat them.

I was worried about maintaining my milk supply as Alex was still exclusively nursing at that time.  So I added in 500 calories each day and jumped in!  It was really easy to fit in the workouts – they were just 30 mins a day and I could do them at home.  I did them while Alex was napping or sometimes she would sit in her bouncy chair and watch me.   I followed the modifier at first to keep things low impact.

I did three rounds of the 21 Day Fix.  I was so thrilled with my results.   After the first round I lost 5lbs, I lost another 4 lbs in the second round and 5 more lbs in the third round.  15 lbs in total in 63 days.

After the 21 Day Fix, I fell in love with Beachbody, the company that makes the program.  I used to enjoy going to the gym, but with three kids it was just too hard to make time for that.   I learned so much about portion control – I used to think nuts are healthy (they are!!) but it’s really easy to overeat them and be in a calorie surplus for the day – even with exercising.  I realized also that I was not eating enough veggies or protein – both of which are very filling, nutrient dense but low in calories – perfect for when you want to lean out around the midsection.

In addition to losing weight, I also gained so much energy.   The four o’clock slump that I had been experiencing almost daily was gone.  I was waking up in the morning excited to do my workouts and plan my meals.  I say now that my workouts are my therapy – the endorphins I get from them boost my mood and give me energy to make it through my busy day.

As you can probably tell…I really love the 21 Day Fix.  I think this program is perfect for busy moms who want to learn how to fit daily exercise and portion controlled clean eating into their lives.   Yes – it takes dedication and hard work if you want to see results – but if you follow the program – you will 100% see results!

I’m putting together my next 21 day health and fitness challenge.  We start January 4th.  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

 

 

 


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Do you believe people are doing their best?

I shared last week that I am currently listening to the audio version of Brene Brown’s new book “Rising Strong”.

There have been so many amazing nuggets of information that I am learning from this book.  I plan to share some of them with you here!

Brene asks a question in the book:  “Do you believe that in general, people are doing their best?”.

I’d like to know – Do YOU think people are doing their best?

This is a tough question!  My knee jerk repsonse to this is no – everyone can do better.  I often think that I can do better – I can be more patient with my kids, kinder to my husband, more efficient with my time, a better coach, daughter, friend etc.

Brene shares the answer of her husband – he said that if we believe that people are doing their best, it will make our lives more peaceful.

How does this work?  If you start believing that other people are doing their best, you can stop judging them.  You can start accepting them for who they are, and showing more kindness to them – and this will make you feel at peace.

For example – if my kids are jumping on the bed and running around screaming and chasing each other and basically having fun but driving me crazy before bed, I can chose to be annoyed and frustrated with them.  On the flipside, I can assume that they are doing their best.  They are acting like kids and maybe I haven’t created a restful bedtime atmosphere – maybe I haven’t specifically spelled out my bedtime expectations.  Once I stop judging their behaviour, I can enjoy the moment I am having with them – and perhaps even receive some joy from their enthusiastic and fun-filled spirits.

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A peaceful moment after crazy bedtime shenanigans

Brene asked hundreds of people this question in her research for the book.  She learned that people who answer yes – people who believe others are trying their best – are people who set boundaries in their lives, who practice self-care, and who take care of themselves.  Because they take care of themselves, they are able to extend compassion towards others.  It is hard to extend compassion to other people when you are burnt out, putting yourself last and doing things you don’t want to do.  When that happens – you tend to believe that other are NOT doing their best.

I know as busy moms, we tend to not set clear boundaries, overextend ourselves and become resentful.  I definitely do this from time to time!

I know that I want to truly believe that other people are doing their best – and I want people to believe that about me too.  I want my life to be more peaceful.  Brene reminded me about the importance of self-care.   I am going to continue to work on adding practices of self care to my life and only saying yes to things I truly want to do.

I’d love to know what you think about this topic.  Do you think people are doing their best?

I’m putting together my next 21 day health and fitness challenge.  We start January 4th.  If you have been wanting to start taking better care of yourself – this is the perfect opportunity!  Join my supportive community of women who support 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 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 do you wake up at 5am?

Yesterday I wrote a blog post on why I enjoy waking up at 5am, and what I do when I wake up early.

Today I am going to write about HOW to make it happen – it’s easy to say that you want to wake up early – but how do you actually force yourself to get out of a warm cozy bed…especially in the fall/winter when it is cold and dark?

Here’s what I do:

Just do it!

I cannot force myself to go to bed early.  I really just cannot.  I can’t make myself go to bed early just so I can wake up the next morning at 5.   When I did my five day 5 am challenge, before the first day I just went to bed at my usual time (around midnight).  And I set up alarm for 5am and just got up.  I knew I would be tired by the end of the day, but that was good thing!  I literally could not keep my eyes open past 10pm the first day.  And that made getting up the next day that much easier!  The second day I was asleep by 9pm – which to me is perfect as it gives me 8 hours of sleep.  So – don’t force yourself to go to sleep early.  Instead – force yourself to wake up early for the first few days, and you will then automatically start going to bed early.

Find accountability partners!

For me – this is KEY!  I posted on Facebook that I was doing a 5 day 5am challenge and was looking for some friends to support me.  A few responded, I got their cell phone numbers, and now I send out a text to them at 5:30am every morning and we tell each other what workout we will be doing.  I feel accountable to them – and I will not let them down!  It is much easier to talk myself out of an early wakeup if no one is counting on me.  But when my friends are counting on me – I get up and I get to it! If you need an accoutability partner – that is what I am here for!  Add me as a friend on Facebook at http://www.facebook.com/sheryjesin and we can exchange numbers – I would love to add you to our accountability group.

Get ready the night before!

I know I will be working out first thing when I wake up, so I get ready for that.  For me that means laying out my workout clothes and planning which workout I will be doing.  Picking out my outfit only takes a few minutes, but I would rather do it the night before to save time.  Also – I find when I wear a cute workout outfit, it motivated me to push a bit harder.  Does that happen to you too?  LOL.  I will also spend 10-20 mins before bed tidying up, emptying the dishwasher, picking out the kids’ clothes and making at least part of their lunches.  It feels good knowing these things are done and it means I have more time for ME first thing in the morning.

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Do you wake up early?  Do you have any tips to add on how you make it happen?


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Should you wake up at 5am? Yes!

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A couple weeks ago, I completed a 5 day early wakeup challenge.

I challenged myself to wake up five days in a row at 5am.

Why did I do this?

I have noticed that when I make an effort to wake up earlier than the kids, my day goes much more smoothly.

I feel relaxed.  I feel at peace.  I feel energized!  I feel like I can tackle anything.

Just having a few moments of silence before my very noisy household wakes up can make the difference between a good day and a bad day.

You might be wondering – what do I do when I wake up so early?

Here’s how it goes:

  1.  Read for 15 mins – Every day I set a goal for myself to read for at least 15 mins.  And I’m talking reading a book OR listening to an audiobook…scrolling Facebook or surfing the net does not count.  Lately I have been into non-fiction personal development books.  I like books that are motivational, inspiring and that can help me become a better parent, wife, coach and human being.  The book I am reading right now is called Rising Strong by Brene Brown.  I am actually listening to it on Audible as an audio book.  Brene Brown herself is the narrator and I love hearing it in her actual voice.  She is a social scientiest who has ignited a global conversation on courage, vulternability, shame and worthiness.  She shares stories of people being brave, failing and getting back up.  I highly recommend this book to anyone wanting to learn more cultivating wholeheartedness and rising up from struggles.
  2. Drink my pre-workout drink and then workout for 30 mins – Let’s be honest – it isn’t easy to get going at 5am…I am not going to lie.  But – when I drink my pre-workout drink it gives me a burst of energy so that I can power through my workout.  I workout for 30 mins in my living room.  It is dark at 5am and I am glad to not have to leave my nice warm house to go to a gym or a class.   It feels SO GOOD to move first thing in the morning and I like to workout then because my workouts are important to me, and I know I always have time for the things I do first.  Plus, it is nice to take a shower right after and get dressed instead of sitting in my pyjamas or sweaty workout clothes all morning/day.
  3. Make my to-do list for the day – 5 am is a great time to get organized for the day.  I write down my to-do list so that when pockets of free time arise during the day, I am ready to be productive.  I need to write things down to organize my brain, and plus it feels awesome to check things off!
  4. Take a few minutes to express gratitude and write down positive affirmations – Both of these things are daily habits that I have been working on.  I take a couple minutes when I wake up and also before I go to sleep to list out things that I am grateful for.  This can be as simple as having fresh food, a house to live in, and three healthy kids.  I am amazed by how this practice makes each and every day a little bit happier.  I also take a couple of minutes to write down positive affirmations.  A few affirmations that I have been enjoying lately are: ” I deserve and receive massive amounts of love every moment of every day”.  “I am one with the universe – the universe is awesome and so am I”.  “My heart is open and love pours in and out”.  And – “I respond with wisdom, love, firmness and self control when my children trigger me”.  I know these might sound cheesy – but try reciting these each morning and see how your day improves!

So what do you think?  Could your day improve by waking up a little bit earlier and making time for things that are important to you?

I truly belive that what you do first thing in the morning sets the tone for the rest of your day and even for the rest of your life.  Do you agree?


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Recipe – Pumpkin Pie Oatmeal

Tis the season for pumpkin everything!  Pumpkin lattes, pumpkin pies, pumpkin Oreos.  Yes, those do actually exists, although personally I have never tried them.  Unfortunately, most pumpkin flavoured items these days come with an excess amount of sugar and chemicals.  That is truly sad, as pumpkin itself is rich in vital antioxidants and vitamins.  So skip the Pumpkin Spice Latte at Starbucks this year (which actually doesn’t contain any pumpkin!) and try some homemade pumpkin goodies instead.

Why should you eat pumpkin?  Well, pumpkin is a vegetable, and who doesn’t need another veggie in their diet?  One cup of pumpkin contains 3 grams of fibre and only 49 calories.  Did you know that one cup of cooked pumpkin contains 200 percent of your daily requirement of vitamin A?   Vitamin A is so great for your eyes – it aids vision, particularly in low light.   What gives pumpkin its beautiful orange hue is beta carotene.   These carotenoids neutralize free radicals which can help keep cancer cells at bay, and keep skin wrinkle free.

I decided to incorporate some pumpkin into one of my daily breakfast staples, oatmeal.  For me, oatmeal never gets old as there are endless ways to spice it up and change its flavour.  Pumpkin pie oatmeal is perfect on a chilly day.  I like to drink a super-food smoothie right after I workout ,and then around an hour later I am ready for my oatmeal.  So I don’t know if oatmeal is technically part of my breakfast or should be considered a mid-morning snack!  Either way, I love it – it is delicious and satisfying and keeps me full until lunch.

Recipe – Pumpkin Pie Oatmeal

Serves 4, vegan, gluten-free, total prep time and cooking time time – approximately 15 mins

Ingredients:

1 cup rolled oats

1 cup unsweetened almond milk

1 cup unsweetened pumpkin puree (not pumpkin pie filling – I bought a can of organic pumpkin puree at Whole Foods; you could make your own if you are feeling ambitious)

2 tbsp pure maple syrup

1 tbsp pumpkin pie spice (or try 1.5 tsp cinnamon, 1 tsp ground ginger, a small sprinkle of nutmeg, a tiny dash of ground cloves)

1 tsp pure vanilla extract

Directions:

In a small pot, combine all ingredients, along with 1 cup of water.  Stir well.  Cover and bring to a boil on medium/high heat.  Once boiling, reduce to a simmer and uncover.  Cook for around 10-15 minutes, stirring often.  You may need to add more water – keep an eye on it.  When oatmeal is tender and all the liquid has been absorbed, you are done.

This dish can be refrigerated in and individual servings can be scooped out throughout the week and reheated as necessary.  Just add a bit of liquid and warm in a small sauce pan or in the microwave.

I like to top this dish with raspberries – I used frozen and the cool tart flavour of the raspberries perfectly balances the warm creamy pumpkin oatmeal.

Creamy, warm and filling on a cool fall day

Creamy, warm and filling on a cool fall day

What is your favorite way to eat oatmeal?  Please comment below and let me know!


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Kale salad with tahini dressing

It has been a while since I last posted!

Things I have been busy with – LIFE!  Things I have not been busy with – my blog.

I really want to blog more.  If you want me to blog more, please comment below or like this post.  It really gives me the motivation to be consistent with my writing, and lets me know that there are people out there interested in what I write.  Thanks readers for following me, and sticking with me, even when my posts are inconsistent.

Today I have for you a recipe.  It is quick, easy, healthy and delicious!

Here it goes:

RECIPE – KALE SALAD WITH TAHINI DRESSING – vegan, gluten free

Ingredients:

Salad:

1 head of organic kale

1 green apple

1 orange pepper

2 green onions

Dressing:

1/2 cup lemon juice

1/3 cup olive oil

2 tbsp tahini

2 tbsp tamari sauce

1-2 cloves of garlic

2 tbsp raw honey, or maple syrup if you want to be completely vegan

Directions:

1.  Wash and dry kale, remove middle rib.  Stack 5 kale leaves together, roll into a tight cylinder.  Slice into thin strips.  Repeat with the remaining kale, and transfer to a large bowl.  Sprinkle with a bit of sea salt (approx 1/4 tsp).    Massage kale and sea salt together until kale leaves are softened.

2.  Blend all ingredients for salad dressing together in a blender.

3.  Pour dressing over kale mixture, mix well.  Let it sit in the fridge for an hour or two before serving so that flavours have a chance to develop.

4.  Enjoy!

Kale Salad

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