Sheryl Jesin


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Managing bloating

As a coach I’m always sharing before and after pics….I’ve shared lots of my own over the last 3 years and I’ve shared many transformations of my clients.  They usually are the result of at least 3 weeks of consistent work with an exercise program and a nutrition plan.

This before and after picture is a little different!

The before was taken after a night out with friends.  We went out to a local Italian restaurant, we had a late dinner, and I consumed things that I normally wouldn’t eat on a regular basis such as pizza, bread, drinks and desserts.   It was a fun night and I don’t regret what I ate and drank….but I did pay for it later that evening.

I was SO bloated!  My stomach looked like I was 6 months pregnant and it felt so yucky.  I couldn’t wait to get home and change out of my jeans!

That night made me really think about bloating, what causes it in my body, and how to prevent it.

I’m going to share a bit about how my body reacts to certain things.  I’ve discovered this over trial and error over the last few years.  Everyone is different, of course, so if you deal with bloating I think it is extremely important to listen to your body.  Our bodies tell us so much if we take the time to pay attention and listen.  Most of the time we ignore the signals our bodies give us, and then we pay for that by feeling lousy.  I know my body gives me signals that are loud and clear and I’m going to share some of them in this blog post.

Methods I use to prevent bloating:

  1.  Avoid foods that cause bloating – For me personally, grains, dairy and sugar all contribute to bloating.  I feel better when I avoid all three of these things.  I have discovered that my body handles grains better when they are sprouted – such as in sprouted grain bread.  My body also does better with spelt rather than traditional wheat, as spelt is easier to digest.  My body also prefers grains without gluten, such as oats.  I do better when I have grains in very small amounts.   My body also does not love dairy.  Again, I can have it in small amounts every now and then, but in large amounts it bloats me.  I prefer goat or sheep’s milk cheese to cow’s milk cheese.  I also prefer to consume dairy in the form of yogurt or cheese rather than straight up milk, as I find it easier to digest.  Sugar is another one…it’s ok in small amounts but when I have too much – it leads to severe bloating and gas!  I’m not going to fully give up these things forever, but I am mindful as to how they make me feel and I try to minimize the amounts of each that I have.
  2. Avoid clothing that cause bloating – I have noticed that when I wear tight jeans and sit a lot, especially after a meal, I become quite bloated.   Upon doing some research on Google, I’ve discovered that this is a real thing!  When we wear tight clothing around our abdomen, it can make it more difficult for gas to pass along normally and this can lead to bloating.   This can also happen with Spanx, which is kind of ironic.  We wear Spanx to hold things in, but they can cause a lot of bloating!  I discovered this first hand when I wore Spanx a few weeks ago under a tight dress.  I could not wait to get home and take them off!
  3. Avoid stress – Yes, I know this is easier said than done!  However, stress seriously affects our body’s ability to digest food.  When we eat on the run or when we feel anxious, our bodies product the stress hormones cortisol and adrenaline, and these both inhibit the working of our digestive system.  This can definitely cause bloating.  I’ve noticed that when I am stressed or eating quickly, I feel more bloated, no matter what I am eating.  I make an effort to sit down when I am eating, slow down, and chew well.
  4. Drink more water, but not too much at once – Did you know that dehydration can cause bloating?  When we don’t drink enough water, our bodies start to fear that there is a shortage, and we retain water.  I feel best when I drink small amounts of water throughout the day.  If I drink too much at once that also can lead to bloating, since our bodies cannot absorb large amounts of water all at once.
  5. Stop eating after dinner and eat dinner early – We usually eat dinner in our house at around 5:30 pm, and I usually do not eat after 7pm.   Why?  Because my body needs time to properly digest everything before I go to sleep!  When I stop eating early, I feel so much less bloated and my food is digested better.  When I eat after dinner, it pretty much always leads to bloating and feeling yucky the next morning.
  6. Replace after dinner eating with tea – If you are used to eating after dinner, it can be hard to stop this habit.  For me, I have replaced the habit of eating with the habit of drinking tea!  I love making my own teas with ginger, turmeric and lemon.  I find that these three things greatly reduce bloating as they all have an anti-inflammatory effect.  Having tea after the kids go to sleep is a very relaxing habit and something that I have grown to love!

If you suffer from bloating, I hope that these tips can help you.  Remember to pay attention to your own body.  If you feel bloated, write down what you have eaten, how you felt and what you were wearing.  Over time you will start to recognize patterns and trends, and you will learn to discover how your body reacts to different foods, to different clothing and to stress.

If you need some helping tweaking your nutrition and finding what foods work for you, join our next 21 day health and wellness challenge group starting on April 10th!  In this group we will work out daily at home for 30 mins, create customized meal plans that work for our bodies, and focus on ways to de-stress and relax.  For more info, please send me a message via Facebook or email me at sheryl@ikor.com. 


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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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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

 

 

 

 


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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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Meal planning

I’ve been meal planning on and off for the past year.  When I stick with it, it makes a huge difference in our lives.  It makes grocery shopping a breeze, and we throw out far less food.  We always have a delicious, home cooked meal on our table.  I tend to make dinners the night before, as there is very little time for cooking after I pick Dylan up from school.

I’ve tried out a few different meal plan templates, and this one is my favorite:  The Project Girl Meal Planner.   I’ve been using her second version, without separate squares for each meal, but I have been planning each meal of the day – breakfasts, lunches and dinners.  It might seem a bit anal to plan out breakfasts, but it saves precious brain power in the morning when I  no longer have to decide what to make that day!

What I love about this meal plan is that there is room on the same piece of paper for a shopping list.  I take the meal plan and the list with me when I go grocery shopping each Monday morning.  I’ve found it works best if I take the list with me in a plastic page protector, and keep it in there for the remainder of the week.  That way the meal plan and the list don’t get crumpled.  I save each week’s meal plan in a binder and often refer to them when I’m sitting down each Sunday night to make my meal plan and shopping list.

Do you meal plan?  Do you make grocery shopping lists?


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How to make juice using a blender

I love smoothies.  I really do.  I tend to have one every day for breakfast.   They are an easy way to get in tons of fruits and veggies first thing in the morning and when I add in all my extras like protein powder, almond milk, chia seeds and more, they are very filling and keep me going til lunch.

However, sometimes I’m looking for something that will give me a big punch of nutrition without filling me up.  This usually happens in the afternoon – my energy levels are low and I need a little boost.  This is where juice enters!  And I’m not talking the kind of juice you buy in the supermarket that is basically just sugar water.  I’m talking about home made juice.  (No – I’m not exaggerating over store bought juice – the kind in bottles and the refridgerated brands like Tropicana too.  When they are made, they are heated so high during the pasteurization process that basically all flavour and nutritional value are lost.  Manufacturers then add in “natural flavour” and vitamin C.  Click here for more info.  I absolutely refuse to buy store bought juice.  My kids do have it on occasion when we are at someone’s house, but NEVER at home.  We just don’t buy it!)

OK – so back to juice making – I really want a juicer and it is on the wish list of things I want for my kitchen. Until then, my trusty Vitamix is my juicer!

When making juice, it is best to use a whole bunch of veggies and just enough fruit to make it palatable.  When you make juice, you remove the fibre from the fruits and veggies.  This is no big deal – I know I get tons of fibre throughout my day.  However, when you eat fruit, the fibre in them helps to balance out the sugar, which prevents spikes in your blood sugar level.  That’s why I just put a bit of fruit in my juices, and mainly concentrate on the veggies.    You can never get enough veggies in your diet!

Here’s a picture of the veggies and fruit I used in today’s juice – a big chunk of cabbage, 5 carrots, 2 stalks of celery, 1 apple, 1 small cucumber, half a lemon and a chunk of ginger.

Ready to be juiced

I began the process by putting a bit of water in the blender to get things going – perhaps a scant 1/4 cup.   Then I added the celery and cucumber and blended til smooth.  Then I added each item and blended.  It’s easier to add things slowly then trying to cram everything in there at once.

Once everything was blended and smooth, I strained the mixture.  We have a very fine sieve that I use for this process.  You could also use a nut milk bag, cheesecloth, or even an old t-shirt!  I held the sieve over a bowl and poured the mixture in.  Then I pressed it down using a spoon to fully get all the juice out.  Here’s what that looks like:

Straining the mixture

Isn’t it such a beautiful purple color?   The cabbage really makes it so pretty!  Once I was done straining, I poured the delicious juice into a glass.  Here is the final product:

The final product
Top view

The whole process probably took me 15 minutes.  The most time consuming part is pressing down the mixture with a spoon to get all the juice out.  I managed to do this with my toddler grabbing on to my leg and my 4 year old talking my head off about Lego.  A bonus with using the Vitamix for juicing is that the clean up is super quick.  (I’ve heard the conventional juicers are a pain to clean).

I thought the final product was delicious.  I might have added a bit more ginger, but otherwise the combination of veggies with the apple was perfect.  I should add that my 4 year old wouldn’t drink it, but my 1 year old loved it.  Perhaps my four year old would have liked it with less ginger and another apple!

Have you ever used your blender to make juice?  Also, do you have any favorite juice combinations?


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Meal Planning Monday

As I’ve mentioned before, I tend to hop on and off of the meal planning bandwagon.  I don’t know why I don’t just stay on – there are so many benefits when I take 5 minutes to plan out our meals on a Sunday night.  I spend less money on groceries, throw less food out and spend less time in the kitchen!  Plus we eat better!

Here’s this week’s plan.  (I plan out dinners – breakfast is usually a smoothie for me, oatmeal and fruit for the kids.   Lunch is left overs or a quick sandwich).

Monday – Salad, green quinoa bowl

Tuesday – Salmon burgers, roasted cauliflower, brown rice

Wednesday – Salad, lentil sweet potato loaf, roasted zucchini, brown rice

Thursday – Soup (from the freezer), lentil sweet potato loaf leftovers, roasted brocolli

Friday – Going out!

There you have it.  Quick and easy and now we are set for the week.