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Fitness

Fitness, Uncategorized

#AtHomeFitnessChallenge – Shape up. Get Strong. At home. ??

May 2, 2021
https://www.jackieunfiltered.com/athomefitnesschallenge-shape-up-get-strong-at-home-??/

For many of us around the world, the COVID-19 Pandemic forced us indoors which meant we either gained weight, lost muscle or both. Tired of not seeing the results I wanted and needing something to focus me daily, I created the #AtHomeFitnessChallenge in February 2021 encouraging hundreds to join me by documenting my progress through Facebook and Instagram. The program centers around daily high intensity efforts. These exercises work the entire body and ramp up the heart rate quickly. What people love about the program is the minimal time commitment as it only takes about 10-20 minutes to complete depending on an individual’s fitness level.

Month 1

Each monthly challenge is an excellent companion that you can add to the end of your workout such as a run, bike ride, power walk, sporting activity or yoga class. But they are also great stand alone workouts that you can complete on active rest days or when you are traveling. You can certainly add weights to any of the exercises, however using only your bodyweight will also get the job done. The program is intended to be done once per day but if you have some extra gas in the tank, push through for extra sets or another round.

After 90 days of taking the challenge every single day, here are my results as of May 1, 2021….

  • Less overall bodyweight (look at my slimmer face)
  • Slimmer quadriceps and hips
  • Toned core including the hard to reach lower belly
  • Chiseled arms and back
  • Decreased waist (coke bottle coming through)

#Hubbs and I attended a socially distanced outdoor cocktail party on Day 89 of the #athomefitnesschallenge. I overheard him telling a friend:

I’m so proud of my wife and her dedication to this challenge. She fits those exercises in every single day no matter what is on the schedule. Sometimes at 1am. In hotel rooms. On the beach. In golf clothes after difficult rounds. Between video meetings and conference calls. At parks. On vacation. She just made it work wherever she could. I’m proud that she finished what she started. Now I secretly hope she will go sit down somewhere for a few days.

Well…I sat down for 1 solid day #Hubbs. That should count for something…

The #athomefitnesschallenge works if you put in the time daily, focus on proper form and eat a healthy balanced diet. Here are some of my secrets to success:

  • COMMIT to doing the challenge set daily. No ifs, ands or buts. Figure that shit out. You have time for television, social media, loafing on the sofa and all the other time sucking activities. Find some time for your health and wellness. As you can see, I have no time for the excuses in this area because the truth is you either find the time for your personal health or you die. There is no in between.
  • PROPER FORM rather than speed. If you scroll through @jackieunfiltered_ instagram, you will find tons of videos on proper workout form. In summary, my mantra throughout any workout is shoulders back, down and relaxed. Shoulder blades pinched together. Lower belly pulled in tightly. Booty muscles engaged. Tailbone slightly tucked to create a neutral spine. No overarching.

By popular demand, my goal is to create a new workout every month. Let’s see where we are at the end of 2021 after months of intentionally dialing in the #sweatysesh every single damn day! As I say on the gram, are you in? It is nothing more than a decision deciding that your health and fitness is just as important as the rest of your daily to-do list. LET’S WORK!!

Thanks for stopping by…see you soon!

xoxo,
Jackie

https://www.jackieunfiltered.com/athomefitnesschallenge-shape-up-get-strong-at-home-??/

Fitness, Uncategorized

#NeverNotACropTop: A Personal Style choice & A fitness mantra to keep me focussed on my goals

July 5, 2019
https://www.jackieunfiltered.com/?p=4508

My #nevernotacroptop mantra is important for two reasons: (1) it fits my personal style; and (2) it acts a mantra to keep me dedicated and focussed on my fitness plan. If you follow me on social media, then you know how much I love a crop top paired with a full skirt, culottes or high-waisted wide legged trousers.

The crop top silhouette works with my body type by accentuating my small, trim and athletic waist/torso while minimizing my wider hips and bigger arse. In addition to a style choice, my famous saying #nevernotacrop also reminds me that diet and exercise are equally important. Crop tops don’t fit if I am overeating simple carbohydrates and not prioritizing weekly cardio and strength routines.

Style is personal so find the silhouette that compliments your body meaning if your hold weight in your midsection then crop tops may not be your jam; however, if you have killer biceps and shoulders like our forever First Lady Michelle Obama then rock sleeveless everything year round. As Renee from Billy Hendrix advised us years ago, dress to flatter the features that are best on you. Trends are fun but don’t be such a slave to them that you wear clothing that doesn’t suit you. For example, I don’t love my legs (they are fine but definitely not as toned as my abdominal muscles) so I tend to shy away from mini-skirts and short shorts. However, if you have a great set of pins then by all means, proudly rock those daisy dukes girl!

Discovering your personal style will also impact your health and wellness routine and keep you honest about your workouts and healthy eating. If you are intentionally living life to wear shorts (#NeverNotShortShorts) or backless dresses (#NeverNotASexyBack) then you are more likely to skip the bread basket at dinner and fit in your cardio session and leg day on a busy afternoon. The desire to look good in your shorts or backless cute dress will begin to outweigh the momentary desire to devour that buttered piece of bread which is nothing but empty calories, sugar and saturated fats. For me, the crop top serves as my barometer. If I have slacked off in either my diet or #sweatysesh (both are equally important by the way) then my midsection will tell my sins meaning that my favorite style will look a hot mess!

Your personal mantra is an easy way to regularly check your health and wellness progress. Slip your favorite daisy dukes, crop top or fitted dress on late one night and determine if it’s fitting the way you want. Daily check-ins and changes to diet and exercise are so much easier than looking up in 6 months later having gained 15 lbs and needing to lose it before a big trip or event. I try on my crop tops often which means that I notice changes in my body almost immediately. Too much sodium and I’m bloated. Too much sugar and I’m lumpy. Not enough cardio or strength training and nothing is defined. I am so energetically connected to my mind and body that I can make frequent but simple adjustments to get myself back where I need to be.

The moral of this tale is twofold: (1) find a style that looks awesome on your body type and rock it till the cows come home; (2) find a personal slogan that keeps you honest about your health, wellness and fitness. For me, that’s #nevernotacroptop. Maybe yours is #NeverNotAMini, #NeverNotSleeveless, #NeverNotABikini. Whatever you decides, make it personal and make it count!

As always, thank you for stopping by Jackie Unfiltered. Have an awesome day and check in below with your personal mantra.

Xoxo,
Jackie

https://www.jackieunfiltered.com/?p=4217&preview=true

Food, Jackie's Healthy Habits, Smoothies, Uncategorized

Turquoise Green Detoxifying Smoothie Recipe

February 8, 2019
https://www.jackieunfiltered.com/?p=4465

The Turquoise Green Detoxifying Smoothie Recipe combines celery, ginger, apple, spinach, yoghurt and lemon to create a glass of goodness so good that even those who turn their nose up at “green smoothies” might take a liking to this drink.

https://www.jackieunfiltered.com/?p=4465
PIN IT!

Just as turquoise has healing powers such as increases serenity, creativity and happiness, the smoothie ingredients here do the following:

https://www.jackieunfiltered.com/?p=4465
  • Lowers bad cholesterol
  • Helps prevent kidney stones
  • Improves the appearance of skin
  • Controls blood pressure
  • Improves digestion
  • Regulates bowel movements
  • Minimizes migraines
  • Boosts immune system
  • Balances PH

Turqoise Detoxifying Green Smoothie Recipe

The easy smoothie recipe combines celery, ginger, apple, spinach, Greek yoghurt and lemon to create a glass of goodness so good that even those who turn their nose up at “green smoothies” might take a liking to this drink.  

Course Meal Replacement, Post-Workout, Pre-Workout, Snack
Prep Time 5 minutes
Cook Time 1 minute
Total Time 6 minutes

Ingredients

  • 1 Cup Almond Milk Unsweetened
  • 1 Apple Chopped
  • 1 Tbsp Raw Walnuts
  • Juice of 1 lemon
  • 1 Cup Greek Yoghurt Whole Fat
  • 2 Celery Stalks Chopped
  • 1 Handful Spinach
  • 1 Pinch Salt
  • 1 Inch Raw Ginger Peeled
  • 2 Cups Ice

Instructions

  1. Place ingredients in Vitamix (or other high powered blender) in order listed above.  Choose ‘Frozen Desserts’ setting and let the machine work its magic.  Pour and enjoy immediately.  

    https://www.jackieunfiltered.com/?p=4465

As always, thank you for stopping by Jackie Unfiltered. Life really boils down to those simple lesson that our elders taught us as children: 1. Say please and thank you; 2. Be kind to strangers; and 3. Eat (or drink) your fruits and vegetables.

Xoxo,
Jackie

Www.JackieUnfiltered.com
Fitness, Jackie's Healthy Habits, Uncategorized

Avoiding the Holiday Bulge or 5-10 pound weight gain

November 26, 2018
https://www.jackieunfiltered.com/?p=4013&preview=true

The holiday season is in full swing where we will enjoy yummy food, delicious desserts and time with loved ones. Now is the time where we need to focuss consistently getting in the gym, hitting the pavement for a run/walk or rolling out the yoga mat for the #sweatysesh. What I’m trying to politely say is “Back to business my friends.”  Do not fall into the trap of gaining 5 – 10 pounds between Thanksgiving and New Year’s Day.  If you’re over 40 like me, that weight is easy to gain and hard AF to lose.  

https://www.jackieunfiltered.com/?p=4013&preview=true

Here’s my plan to beat the Holiday Bulge:

1️⃣ Hydrate with tons of water to flush the sodium out my system.  Appetizers and party food are higher in sodium, sugar and bad fats.  Increasing daily water intake will help with bloating and keeping everything “flowing.”  

2️⃣ Maintain daily workouts despite all the activity. On some days because of busy schedules, this may mean only a high intensity 20 minute workout. Even this mini #sweatysesh helps as the time spent sweating stokes the metabolic rate meaning our bodies will better process all the extra fat and calories. 

3️⃣ Make your workouts efficient and convenient for your schedule. I have never believed in traveling cross town to workout mostly because it’s not sustainable over a long period of time.  I am not a fan of losing pounds for a special occasion. Nope. I want us creating a healthy lifestyle that we maintain forever.  Nothing special is happening 30 minutes away that you can’t find near your office, in your house or at the nearest gym. Make it convenient as hell for yourself.  #TeamNoExcuses 

Okay, I am off to get in my workout. For more tips or to see my daily grind, you can watch my Instastory at @jackieunfiltered_

Xoxo,
Jackie

https://www.jackieunfiltered.com/?p=4013&preview=true

PS: My sis snapped this pic on South Beach the day after Thanksgiving after we tossed back a  few margaritas and then took a much needed beach nap.  Twas the perfect way to unwise after the hectic holiday.  And you already know … #NeverNotACropTop on #JackieUnfiltered

Fitness, Jackie's Healthy Habits, Uncategorized, Workouts

Equipment for Setting up a Home (or Office) Workout Space

October 26, 2018
https://www.jackieunfiltered.com/?p=4013&preview=true

The equipment below (weights, inflatable playground ball, yoga mat, ankle weights and resistance bands) are all you really need to put together a kick-ass home (or office) gym.  No really.  I swear to you that these simple and easy-to-find props coupled with my own body weight and proper form is what I primarily use to workout, keep my abdominal muscles toned and make sure this 41.5 year old body stays right, tight and #AlwaysBikiniReady.

https://www.jackieunfiltered.com/?p=4013&preview=true

https://www.jackieunfiltered.com/?p=4013&preview=true

As I wrote about a few years ago here, over the last 11 years, I transformed my body through 1000s of Physique 57 (P57) barre classes.  In P57, the standard props for almost every class are a heavy set of weights (5 – 10 lbs depending on your fitness level), a lighter set of weights (2 – 5 lbs), a squishy playground ball, a yoga mat and a resistance band.  Along with proper form (shoulders relaxed and pulled down, belly button tight and hips slightly tucked), P57 uses these simple props to push bodies to a quivering mess.  It hurts in  the moment but creates rapid change.  The P57 Method is based upon using isometric (tiny) movements and interval training to completely fatigue a muscle. This high energy and fast-paced workout tightens, tones and lengthens the body from head to toe (think prima ballerina).  Click HERE to learn more about Physique 57 and sign up for their online streaming program which is only $19.99 per month, a serious steal considering the results you see below.     

https://www.jackieunfiltered.com/?p=4013&preview=true

Since I launched the Jackie Unfiltered platform a few years ago, increased my philanthropic work at Harlem School of the Arts and began an intense travel schedule, I don’t have the time to get to the P57 studio as often as I would like.  Understanding that I need to recalibrate my fitness routine to fit my new schedule, priorities and commitments, I set up a home, or rather bedroom gym, using the items lited below.  As of today, 75% of my #sweatysesh happens inside my house by pushing play on an excercise video or just grabbing a few props and “bicep curling” or “push-upping” my way through a TV show.  

https://www.jackieunfiltered.com/?p=4013&preview=true

CLICK LINKS BELOW TO PURCHASE AND/OR LEARN MORE ABOUT THE FITNESS PROPS I USE DAILY

Weights
(heavy & light set)

Playground Ball

Ankle Weights

Resistance Bands

Yoga Mat

Inflatable Playground Ball

After watching my “girl crush” Tracee Ellis Ross pulse, squeeze and drip sweat through a few Tracey Anderson Method videos on Instagram, I recently added ankle weights to my Physique 57 Workouts.  As a disclaimer, these ankle weights are no damn joke.  They add resistance to your usual workout and really burn out the legs, core and arse. I highly suggest you try them.  However, please don’t let this added weight/resistance/prop cause you to lose proper form.  When using the ankle weights, you must be extra diligent with form (as you always should be), meaning hold your core tight and engaged and keep shoulders, relaxed and down while pinching shoulder blades together.  While using the ankle weights, if you can’t keep good form in a certain position then either remove the weights or modify the position to where you can maintain the proper posture.  Please don’t go rouge on me and ignore this warning on form.  If you do, you will hurt yourself, strain a muscle or just be jacked up.  I’m trying to tell you!

https://www.jackieunfiltered.com/?p=4013&preview=true

The other really cool thing about these ankle weights is that you can adjust the weight amount from .5 to 2.5 lbs by removing or adding the weighted bars.   Play around with the weight until you find the amount that both challenges you and allows you to keep proper form (broken record I know but form is QUEEN when working out).  

 

An-ty-hoo click the links above, buy the props, set up your home (or office) gym and then let’s get to some #sweatysesh work.  You have zero excuses not to be crop top, bikini or “life-ready” year ‘round.  I don’t cut myself any slack and you’re not entitled to any excuses either.  Get your ass in gear and let’s start sweating.  

https://www.jackieunfiltered.com/?p=4013&preview=true

As always, thank you for stopping by Jackie Unfiltered. Check back often as we will be showing you our favorite fitness moves and how we use these props to make our bodies cry.  Doesn’t that sound super fun? 

Xoxo,

Jackie

https://www.jackieunfiltered.com/?p=4013&preview=true

PS:  These workout props would make an excellent Christams, Hanukkah or Holiday gift for someone special in your life.  When you encourage another person to workout, you are giving them the gift of life, love and wellness.  What could be better?

PPS:  If you click the affiliate links in this post and actually purchase anything, Jackie Unfiltered will be paid a small commission.  Not to worry, Jackie would never ever suggest a product that she doesn’t love 110% so let her LIVE1

 

Etcetera, Fashion, Fitness, Uncategorized

Life Owes You Nothing!

September 22, 2018
https://www.jackieunfiltered.com/?p=3958&preview=true

One of my biggest pet peeves is entitled behavior.  It’s frustrating when I overhear people of all ages speaking as if someone took something from them… a man, a woman, a job, an opportunity, happiness, health…. hell, even a damn donut ? .  Nobody owes you anything.  If it was meant for you, you would have it. If you want something, make the sacrifices and compromises, then work for it.  But in the end, expect nothing and be grateful for everything.  THAT is a life well lived, your “best life” or whatever phrasing is hot in the streets today. 

Xoxo and thanks for tuning in for #JackiesCoffeeTalk
Jackie

PS:  The “donut” reference is really about the sustained sacrifice and discipline a healthy lifestyle requires.  Folks love to complain about wanting, but not having, a svelte body, abdominal muscles they can see and bikini dreams.  But most don’t want to put in the work of eating healthy and working out frequently.  If you feel like life “owes” you donuts everyday then fine, I won’t judge you one bit.  But also don’t “cry me a river” when your pants don’t fit or when you don’t feel awesome in your new dress.  You made the choice and every choice, even good ones, have consequences.  You choose donuts, which is A-OK with me.   Just don’t expect better cholesterol and diabetes numbers.  #RealTalk If you can’t handle the truth, find another blog to follow cause I can’t sugar coat it for you anymore.  Like anything else worth having, health is wealth and requires major work and sacrifice.  Nobody is taking donuts from you and you don’t deserve them because you had a bad day.  Whew.  I feel immensely better because I got that off my chest!

Entrees, Food, Jackie's Healthy Habits, Uncategorized

Salt-Free Seasonings add Big Flavor to foods you are cooking in your Kitchen

April 2, 2018
https://www.jackieunfiltered.com/?p=3769&preview=true

Because I closely watch excess sodium in my diet, I use a variety of salt-free seasoning blends and herbs in my kitchen such as Bragg Sprinkle Herb and Spice Seasoning, Pizza Seasoning, Mexican Fiesta Seasoning, Tandoori Masala Seasoning and Italian Seasoning.  Research shows that 9 out of 10 Americans consume too much sodium making us more at risk for high-blood pressure, stroke, heart failure, cancers, kidney disease and even headaches. Also, excess sodium just makes us feel lumpy, bloated and lethargic.  I don’t care how many crunches, sprints and squats we have done in the past 6 months to get ready for summer or that warm weather getaway, too much salt will make muscles and abdominals say bye-bye real quick. #RealTalk  That’s what they mean when we hear “Abs are made in the kitchen.”

https://www.jackieunfiltered.com/the-body-oil-spf-30-sunscreen-everyone-needs/

I manage my family’s sodium intake when cooking at home by using a variety of big flavor sodium-free seasonings, lots of fresh herbs, citrus, fresh garlic and always a couple pinches of mildly flavored Maldon Sea Salt. I like Maldon because the large flaky crystals crumble easily meaning you can either sprinkle over foods using your thumb and fingers or gently rub into proteins and vegetables. Chefs all over the world love Maldon sea salt because, unlike iodized table salt, it doesn’t add a bitter flavor to foods.

https://www.jackieunfiltered.com/?p=2860&preview=true

Another benefit to using seasoning such as “Pizza” or “Mexican Fiesta” is tricking your family (and your tastebuds) to eat more vegetables, lean proteins and whole grains.  When using these seasoning blends, the smell and taste will conjure up the comfort flavors of a hot, cheesy pizza or even a loaded enchilada.  Meanwhile, the waistline and heart will thank us because we get all this flavor without the artery clogging sodium, preservatives and saturated fats.  Half-court shot for the win!

https://www.jackieunfiltered.com/?p=3769&preview=true

For example, here is my recipe for “Pizza Style” Cauliflower which is just a whole cauliflower sprinkled with pizza seasoning, maldon sea salt, butter and chicken stock and then cooked for just 4 minutes in the Instant Pot.

“Pizza Style” Cauliflower Instant Pot Recipe

 

Ingredients:

1 Whole Cauliflower
1 1/2 cups water, chicken, vegetable or beef stock
No sodium Pizza Seasoning (at least 2 tsp)
1 tsp Maldon Sea Salt
1 tbsp no salt butter cut into cubes or 1 tbsp Olive oil
Freshly ground pepper

https://www.jackieunfiltered.com/?p=3769&preview=true

Directions:

Insert steam rack into the Instant Pot.  Remove leaves from washed cauliflower and trim the core so the cauliflower will sit flat on the steam rack.  Pour the liquid of your choice over the cauliflower.  Sprinkle generously with pizza seasoning, salt and freshly ground pepper.  Arrange butter evenly on top of cauliflower or drizzle with olive oil.  Lock the lid.  Cook on high-pressure for 4 minutes.  Use the “Quick Release” method to vent the steam.  Open lid.  Using oven mitts, gently remove the steamer rack using the handles on the sides.

https://www.jackieunfiltered.com/?p=3769&preview=true

Enjoy as a vegetarian entree or a side dish.  Just as you would do with a regular pizza, sprinkle this “pizza style” cauliflower with fresh lemon, parmesan, pepperoncini or red-pepper flakes for even extra zing!

 

Note:  Add an additional minute of cooking time if you prefer softer cauliflower and/or want to turn this into a mash.

***Click HERE to learn more about and purchase an Instant Pot.  I call this electric pressure cooker my “magic machine” because I can get a nutritious and delicious dinner on the table from start to finish faster than you can call and have take-out delivered.  #DontBelieveMeJustWatch

Below are a list of my favorite seasonings that you can order directly from Amazon Prime (click picture or highlighted link to purchase):

Bragg Sprinkle Herb and Spice Seasoning

  • I use Bragg Organic Sprinkle, an original blend of 24 organic herbs and spices, on everything from eggs to popcorn and of course vegetables and proteins. It contains no additives, no preservatives, no fillers and most importantly, no salt.

Frontier Pizza Seasoning

  • Give any dish from sweet potatoes to cauliflower that mmmm pizza taste with a few sprinkles of this perfect blend of onion, bell pepper, fennel, oregano, garlic, basil, chilies, parsley, thyme, marjoram and celery flakes.

Frontier Mexican Fiesta Seasoning

  • Take any protein or vegetable for a trip south of the border with a teaspoon of this Mexican blend of chilli pepper, onion, tomato, paprika, cumin, garlic, cilantro, oregano and red pepper .

Tandoori Masala Seasonings

  • Transport your tastebuds to northern India, Pakistan and Afghanistan with this mix of spices originally created for dishes cooked in a tandoor or a traditional clay oven: paprika,  cumin,  coriander,  garlic,  ginger and cardamom.

Italian Seasoning

  • Use this blend of herbs whenever you want to jaunt to the Mediterranean.  Sprinkle on chicken or fish with a little sea salt, olive oil and lemon juice.  Saute, roast in the oven or throw it in your Instant Pot for a few minutes.  Use on eggs, vegetables, popcorn, rice.  Anything!  Every healthy kitchen needs a jar (or 3) of Italian Seasoning.

Maldon Sea Salt

  • My flaky salt of choice which naturally enhances the flavor of food.  Ideal for cooking or seasoning dishes for a clean, fresh taste without the bitterness. Simply crush a couple pinches over foods or use your hands to massage into proteins and vegetables

As always, thank you for stopping by Jackie Unfiltered. Once you start reducing the sodium that you use at home, you will begin to notice the “salty” food in restaurants and fast food. Train you and your family’s taste buds to crave healthier food.

Xoxo,
Jackie

PS: We do receive a small commission if you purchase products suggested here. Can I live?

Fitness, Uncategorized, Workouts

Running, Steps & Calisthenics Full-Body Workout (no equipment needed)

March 27, 2018
https://www.jackieunfiltered.com/?p=3737&preview=true

A few weeks ago when we were in Jamaica for Daynor’s 40th Birthday, Sikia the CTO suggested I start running again to mix up my workouts. She’s a workout queen too! I was reluctant because the last time I ran in August 2017, bursitis flared in my hips and the doc prescribed 5 days of horse pills to relieve the pain. Understandably, I have since given running a little bit of side-eye.

However, with the goal of toning up my legs even further for spring and summer, I agreed to hit the pavement again. Today marked my 7th run in 10 days so it’s safe to say I’m hooked. After a fall/winter where I worked out primarily indoors, I enjoy being outside soaking up the vitamin D.

To keep myself from getting bored and to make sure I cross-train my upper-body, I always add in some calisthenic work like pushups, tricep dips and abdominal work after my run.

Today, I also included stair intervals because, again, Sikia the CTO said it would be good for my legs. I secretly think she’s trying to kill me off but imma go along with this program for a few months. I mean, she has great legs so she might know what she’s talking ‘bout (FYI, Sikia is 41.5 years old.  It’s okay to hate her just a little bit.  Not much though cause I love her.  ??‍♀️???‍♀️??‍♀️??).

Here is today’s full workout that I completed down in sunny Miami. You can do it anywhere. No equipment neeeded other than some determination, running shoes and cute workout gear. Okay, the last one is optional (not really).

As always, thank you for stopping by Jackie Unfiltered. Remember to think about proper form when doing any excercise. Repeat this mantra to yourself constantly when working out, “Shoulders relaxed and down, shoulder blades pinched together, belly button tight.”  Train your muscles to look good!

Xoxo and in good health,
Jackie and Sikia

https://www.jackieunfiltered.com/?p=2696&preview=true

Fitness, Uncategorized, Workouts

Full Body Workout (Cardio, Upper-Body, Lower-Body & Abdominals)

March 11, 2018
https://youtu.be/sFvy4Xy9u08

The most effective full-body workout for me is mixing cardio with weight-lifting and body-weight exercises. It keeps my heart rate elevated, stops me from getting bored and is efficient as it works my entire body from top to bottom. Here’s a workout I did yesterday on a lazy Saturday afternoon in my home gym. However, this is perfect for hotel gyms when you are on the road or at home in the living room when you can’t make it to the gym. I always use basic exercises that any fitness level can approach. As with every workout, make sure you use proper form: shoulders relaxed, shoulder blades pinched together, core tightened, belly-button pulled in, lower back nuetral, pelvis slightly tucked and head up (think of a ballerina dancer with excellent posture). To make it simple for you, I have included written and video examples of the entire workout. Enough talking, let’s get #sweaty!

Below is my realtime workout filmed in my home-gym during Instastories.  It gives you a sense of proper form and how fast you should move through each excercise:

Here are my tips to make sure you crush this (and any) workout:

  1. Eat a lil’ something before working out. I prefer a mix of carbs, protein & healthy fats like a piece of fruit and nuts or one of my easy to throw together smoothie recipes which can be found HERE.
  2. Stay hydrated meaning drink at least 8-16 oz water before, during and after your workout.
  3. Eat a balanced and healthy meal within 30 mins of finishing the workout which includes lean protein, complex carbs such as fruit or whole grains, leafy greens and healthy fats.  The grilled fish and greens meal featured HERE  provides perfect post-workout fuel.
  4. During the workout, don’t dilly dally meaning chit chat or waste time. This is supposed to be HIIT, a High Intensity Interval Workout. Your heart rate should be elevated, you should feel slightly out-of-breath (not near death but working hard) and your body should be sweating throughout the entire session.

As always, thank you for stopping by Jackie Unfiltered. Nobody understands the daily grind of living a healthy lifestyle better than me. Don’t get caught up in the hype of anybody telling you that life changes in a week, a month or any short amount of time. That’s a lie. A gimmick. A healthy lifestyle is one that happens over time. It’s a culmination of good food choices most of the time and staying active most of the time. Ya feel me? Good. Have a #sweatygood day, week and life my friends!

Xoxo,
Jackie

Entrees, Food, Jackie's Healthy Habits, Uncategorized

Winter Citrus Goat Cheese Salad with Apple Cider Vinaigrette

January 30, 2018

When I’m hungry but not famished and definitely not in the mood for anything heavy to eat, I usually throw together a salad from pantry and refrigerator staples. To keep my blood sugar stable and to avoid overeating, I try to eat something every 3 – 4 hours during the day. Skipping meals is a NO-GO, health & wellness rookie mistake!  In moments like this, I love throwing together a colorful salad from whatever I have on hand: leafy greens, citrus, fruit, crunchy veggies like cucumbers, peppers and celery and nuts, cheese, quinoa for a touch of protein. Creative salads are a healthy lifestyle secret: quick preparation, easy to digest, vitamin & nutrient rich and cost friendly if using inexpensive in-season ingredients.

Winter Citrus Goat Cheese Salad: pre-washed romaine lettuce mixed with baby kale, peeled & sliced cucumber, half of a ruby red grapefruit, 1 tbsp garlic & herb goat cheese & 1 tbsp sliced almonds TOSSED WITH Apple Cider Vinaigrette (recipe below)

As you already know, I long ago stopped buying pre-made salad dressings from the grocery store which are generally loaded with sugar, artery clogging fats and preservatives. Using the formula below, you can easily whip up salad dressings in a couple minutes with ingredients that I am sure you have right now in your pantry!

The options are endless for salad dressing when using the formula above. Make it sweet using honey and orange or savory using shallots and mustard. While I absolutely love my Famous Red Wine, Shallot & Mustard Vinaigrette Recipe (also #Hubbs fave), I also enjoy using different ingredients to create unique flavors. As you must know, I eat a lot of salads.  Creating new salad dressings keeps my taste buds from getting bored and keeps my creative juices flowing. For example, I made this apple cider vinaigrette today using “Jackie’s Salad Dressing Formula” (very odd to speak of myself in the 3rd person) with the following ingredients:

  • 1 tbsp Apple Cider Vinegar
  • 3 tbsp Olive Oil
  • 1 tsp Honey
  • 1 tsp Whole Grain Mustard
  • Sea Salt
  • Freshly Ground Pepper

If you are feeling like Taco Tuesday, here’s a “Margarita” inspired salad dressing variation:

  • 1 tbsp Lime Juice
  • 3 tbsp Avocado Oil
  • 1 tsp Agave
  • 1 tsp cumin
  • Sea Salt & Pepper

Looking to go down South to the big easy, here’s what a “Creole” inspired Vinaigrette might look like this:

  • 1 tbsp White Vinegar
  • 3 tbsp Olive Oil
  • 1 tsp Honey
  • Couple Dashes of your favorite hot sauce
  • Minced Garlic clove
  • Sea Salt & Pepper

As always, thank you for stopping by Jackie Unfiltered. We can’t wait to see what your minds create with the Jackie Salad Dressing Formula. Tag us in your recipes cause we love hearing from you. Can y’all believe that January is over already? Geez!

Xoxo,
Jackie

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Etcetera, Fitness, Jackie's Healthy Habits, Uncategorized

20 Daily Habits of Happy & Successful People (printable)

January 11, 2018
https://www.jackieunfiltered.com/20-daily-habits-of-happy-successful-people-printable/

With an unstructured day, I can sometimes feel anxious and unproductive. Once the anxiety starts, it seems almost impossible to pull myself out of the funk. The “Daily Habits” listed below are part of my plan to help break this cycle.

https://www.jackieunfiltered.com/20-daily-habits-of-happy-successful-people-printable/I want to spend more time learning new things everyday, impacting my personal ecosystem and actively working on being a better me. Similarly, I plan to reduce the time noodling on the internet, playing games on my Ipad or Phone and just plain wasting precious minutes.  According to time management experts and clinicians, this “Daily Habit” checklist will increase productivity and, more importantly, induce happy feelings.

Once I dove into this whole concept of the “Daily Habits,” the pieces of the puzzle began to click. After 20 years of focusing on health & wellness, I have now learned that “self-care” is really the small things we do everyday and NOT the huge overhauls of diet and exercise (no “new year, new you” mess please).  Achieving fitness and body goals are done through consistent daily rituals that reinforce plans and set up success. For example, “Jackie’s Healthy Habits” that I wrote about in 2017 are based on this concept:

Jackie Unfiltered's Healthy Habits | www.JackieUnfiltered.comDrinking enough water everyday to avoid dehydration and overeating

  • Keeping a vibrant fruit bowl on the countertop to encourage healthy eating
  • Stocking the pantry with raw nuts vs. processed junk food, chips and sugary snacks

Click HERE to read in detail about the “Healthy Habits” that I swear by to maintain a whole foods’ diet and active lifestyle.

Not a day goes by that I am not thinking about my movement and the foods I consume. I live an 80/20 lifestyle meaning I drink my green smoothies, avoid processed and high fat foods and break a sweat 80% of the time while relaxing these standards the other 20%.  I feel as if I am in the best shape of my life and hope to spread this message of self-care to the world (that’s a #WrittenGoal by the way)! Even when I eat poorly, I am conscious and correct it the next day with high nutrient foods and additional exercise. Just like “Jackie’s Healthy Habits” have created permanent wellness techniques, this list for daily productivity will help me achieve small wins in every aspect of my life from family to business.

https://www.jackieunfiltered.com/20-daily-habits-of-happy-successful-people-printable/This “Daily Habits” checklist is just the next step in my intentional life. I have always sought to live a meaningful life. One that feeds my soul and those around me.  I want to use my skills, talents and passions to be of service to my community. Last year, I started using the “Productivity Journal” which I wrote about HERE. I identify and then complete the most important task of the day which helps me battle my lifelong struggle with procrastination.

https://www.jackieunfiltered.com/?p=3231&preview=trueI have also tried to be more present in friends’ lives meaning picking up the phone and calling or sending a simple text, “Checking on you. Are you good?” In September 2017, I began to use the word “No” as a complete sentence. My “YES” must mean something.  To do that, I can’t say yes to everyone and everything.  In fact, as far back as 1997 when my mother passed away, I instinctively began to clean house of people who were negative, not kind and just no good for me. I remember it being hard back when I was 20 years old. At 40, it’s so easy that I shock myself at times. If I smell one whiff of disingenuous or bad behavior, I step allll the way back! However, like saying “NO,” putting those people who do not feed your soul at a distance is a muscle that must be flexed. This “Daily Habits Checklist” is just the next step in “intentional living.”

it’s important to note that I don’t intend for this “Daily Habits List” to act as a barometer of whether we are succeeding or “winning” in life.  For example, failure to make one’s bed certainly doesn’t equate to failure in life.  That’s extreme!  However, studies show that making the bed is a small accomplishment that sets the tone for the remainder of the day.   I merely want us to use this list as another tool to vibrate on a higher level. It should especially serve as a guide on those days (like today for me) when we wake up feeling blah and anxious. It is not meant to grade how much effort we put into living, it is a daily list to help center and focus our thoughts, energy and time.

As always, thank you for stopping by Jackie Unfiltered. Cheers to personal growth and ALWAYS reaching for more!

Xoxo,
Jackie

Challenges, Fitness, Uncategorized

The 4×4 Strength Training, Cardio and Vegetable Eating Fitness Challenge

January 3, 2018
https://www.jackieunfiltered.com/the-4x4-strength-training-cardio-and-vegetable-fitness-challenge/

It’s the top of the year meaning the perfect time for us to tackle a new fitness challenge or, as we like to call it here at Jackie Unfiltered, host a #SweatyParty. In the past, we have done the 2015 #Sweatyin30 (30 workouts in 30 days), the 2016 #5in5 (5 workouts per week for 5 weeks) and the 2017 #NoFallFat (20 workouts in August).  Starting Monday January 8, 2018, we are diving into the #4x4FitnessChallenge where we will commit to completing at least 4 workouts per week (2 strength & 2 cardio workouts) for the next 4 weeks and eating at least 4 servings of vegetables per day (a serving is 1 cup).

Studies show that the combination of strength training and cardio helps people shed pounds faster, build lean muscle mass and increases cardiovascular endurance. For the first time ever, we are adding a dietary component to our fitness challenge by committing to eating more vegetables per day. Everybody knows that “abs are made in the kitchen.” You can work out till the cows come home but if you continue to eat high fat, high sodium and empty calorie processed foods then you won’t see results.

STRENGTH TRAINING

  • Yoga
  • Barre/Ballet Workouts
  • Weight Lifting
  • High Intensity Interval Training (HIIT)
  • Boxing
  • Martial Arts
  • Body Weight Exercises (push-ups, squats, Wall-sits, lunges, planks)

CARDIO WORKOUTS 

  • Elliptical machine
  • Biking
  • Rowing Machine
  • Running/Jogging
  • Jumping Rope
  • Speed Walking
  • Jumping Jacks
  • Swimming
  • Zumba or other aerobic type class

https://www.jackieunfiltered.com/?p=3373&preview=trueVEGETABLES

Now, let’s tackle the FOOD you are eating.  Managing a healthy diet is often the hardest part of health & wellness.  However, what you put in your body is arguably more important than fitness.  If you follow our tips below, you will find that eating at least four servings of vegetables a day (1 cup equals 1 serving) is quite manageable.  You just need to plan correctly (buy or order the correct foods) and get in the right mindset:

  1. BREAKFAST: Try adding spinach, kale or other vegetables in a breakfast smoothie, throwing vegetables in your eggs or layering kale leaves on your avocado toast
  2. LUNCH: Include a salad with every lunch or just eat a big colorful salad for lunch
  3. DINNER: ALWAYS start dinner with a salad and ALWAYS include at least one vegetable side dish with your dinner meal (broccoli, cauliflower, kale, spinach, eggplant, sautéed mushrooms, peppers, sweet potato, carrots, celery or squash to name a few)

Pack your refrigerator with prepped fruits and vegetables in clear plastic containers. You want the vegetables to jump out at you when you open the door. You will “eat” what you see.

FRUIT & VEGETABLE SMOOTHIES

Below are a few easy smoothie and vegetable recipes on Jackie Unfiltered for your veggie eating pleasure.  We are kind of “famous” for our delicious smoothies. 

https://www.jackieunfiltered.com/?p=3140&preview=trueOur Non-Dairy Mean Green Fighting Machine Smoothie has a whopping 2 cups of spinach.  After I originally posted this image on Instagram, my girl Desiree said that my insides must be “clean and as a whistle drinking this on the daily.”  My response, “Why yes they are!”

Martha’s Vineyard Green Machine ReBooster Smoothie Recipe - https://www.jackieunfiltered.com/?p=2992&preview=trueThe Martha’s Vineyard Green Machine ReBooster Smoothie is so refreshing that it instantly transports me back to our annual summer family vacation on the Cap Cod island of Martha’s Vineyard.  The spinach combined with the sweet peaches (buy frozen peaches during the winter), creamy avocado and tart Greek yoghurt remind me of lazy summer days spent on breezy beaches.

Avocado Spinach Vanilla Milkshake | https://www.jackieunfiltered.com/?p=2737&preview=trueOur Avocado Strawberry Vanilla Milkshake Smoothie is so frothy and yummy that your brain and tastebuds might actually think that you are indulging in a high fat and calorie laden drink served up at your favorite diner, fast food joint or ice cream parlor.  Your waistline will know better.

VEGETABLE SIDE DISHES & ENTREES 

You would have to be living under a rock to not know that kale is a superfood.  At Jackie Unfiltered, we L.O.V.E kale.  Like really love it.  It’s delicious in smoothies like our Kale, Lemon Energizer Smoothie Recipe, thrown in stiry frys or soups like our Lentil Soup Recipe and simply sauteed with red onions, garlic, a little salt & pepper and then finished with a touch of balsamic vinegar.

Consider how you can “sneak” vegetables into ordinary dishes such as tacos, soups or even breakfast egg sandwiches.  In the fish tacos above, the greenery you see is actually chopped spinach.  The tacos are bursting with flavor from the fresh salsa, spicy guacamole, fragrant herbs and sliced red onions.  Trust me, nobody is thinking about that spinach but you and me!


https://www.jackieunfiltered.com/?p=3190&preview=trueAnother great way to introduce vegetables into dinner is to swap starchy ingredients like pasta or rice for “noodle like” vegetables such as the roasted spaghetti squash above or vegetable noodles made from zucchini or sweet potatoes.   Toss these “zoodles” with the same sauces as you would regular noodles: marinara, lemon garlic and red pepper sauce or simple olive oil, salt and pepper.

Let’s get #sweaty and start chomping on our veggies!!!

Okaaaayy, you should now have everything you need for the #4x4FitnessChallenge – strength training ideas, cardio workouts and tips on how to incorporate more vegetables into your daily diet. We want you to opt into this challenge by leaving a comment below saying “I’m In!” The accountability is key.  Make the commitment to us and yourself.

As always, thank you for stopping by Jackie Unfiltered. We wish you a very Happy New Year filled with healthy choices, lots of sweat and tons of joy. Leggggoooo!

Xoxo,
Jackie