Healthy tips for the 4th of July!

Healthy tips for the 4th of July

Health on the 4th of July! 

Independence day, Fireworks, Family BBQ’s, hot dogs, chips, alcohol and fun in the sun! How much better can it get?
Here’s a FEW tips to survive the 4th of July splurge!

  1. Plan time for exercise. Exercise helps relieve the 4th of July eating stress and prevent weight gain. A moderate and daily increase in exercise can help partially offset increased holiday eating. Try 10 or 15-minute brisk walks twice a day.
  2. Don’t skip meals. Before leaving for a party, eat a light snack like raw vegetables or a piece of fruit to curb your appetite. You will be less tempted to over-indulge.
  3. Survey party buffets before filling your plate. Choose your favorite foods and skip your least favorite. Include vegetables and fruits to keep your plate balanced.
  4. Eat until you are satisfied, not stuffed. Savor your favorite holiday treats while eating small portions. Sit down, get comfortable, and enjoy.
  5. Be careful with beverages. Alcohol can lessen inhibitions and induce overeating; non-alcoholic beverages can be full of calories and sugar.
  6. If you overeat at one meal go light on the next. It takes 500 calories per day (or 3,500 calories per week) above your normal/maintenance consumption to gain one pound. It is impossible to gain weight from one piece of pie!
  7. Bring your own healthy dish to a holiday gathering.
  8. Take the focus off of FOOD and enjoy the company of your friends and family!
BE SAFE and have a beautiful 4th of July celebration! 
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Do you “should” all over yourself and others?

I recently attended a fundraiser and the keynote speaker asked a GREAT question to us all. Do you constantly “should” all over yourself or others? Meaning: I “should’ have done that, they “should” leave their job, they “should” go to the gym, I “should” have worked out harder, my kids “should” have straight A’s.
Does this sound familiar? I am definitely guilty of what I call the “should syndrome”. I catch myself and have learned to take a step back to truly view my “judgement” of my actions or thoughts and take a few minutes to let it go.
How quickly we judge ourselves and others, it is a daily habit to tame down the judgement. When we judge others, we make them “wrong” and most of the time without even knowing their circumstance, situation or story. Who are we to judge and “should” someone when we ourselves are struggling with the same issue?
The keynote speaker went on to share that one of her favorite people in the world was a dear friend of hers who never once told her she “should” do something, instead her friend always listened and reminded her of her greatness, beauty and love. The speaker continued her story, she was down in the dumps, knew she wasn’t in a good situation at that time yet the non-judgement of her friend is what helped light up the correct path for her to pursue. Now that is true love and compassion at it’s finest.
Even though we feel our intentions may be good, are we truly in the position to “should” our opinion on someone if not asked?
I’ve been thinking about this all week long. I shared it with my “Champion Mindset Workshop” group this week. We may know someone’s name, but we never know their full story. Have compassion, love and acceptance for others and especially for ourselves. This is one aspect of having a champion mindset and definitely something to think about.

With love and acceptance,
Jeanette  

Would you like to be a part of my CHAMPIONS workshops and community?

I am so grateful to help guide and support my clients, friends and anyone who has ever asked for my assistance. If you are not in the Los Angeles area not to worry! Join my online course to become a CHAMPION in your own life. Figure out what your definition of a champion is and how that applies to you. Learn what steps you can take to work towards it. Explore, challenge and empower your own beliefs. Fitness is all about the “WHOLE”. How can we learn to balance fitness in our mindset, our physical body and our soul? Take one day at a time.
For more information about my online course, log onto my site at http://jeanetteortega.com/champions/

Radiate Confidence

Radiate Confidence

It has been a whirlwind these few months, my passion book project was finally released and we hit #1 Amazon Best Seller in 6 categories after a year in the making! What a great achievement yet exhausting and exhilarating at the same time. I finally had some time to sit at the beach and take it all in. I had no idea this would bring up so many emotions. I’ve been receiving text messages, emails, pictures of people with their books all thanking me for what I had created. They couldn’t put the book down and it helped re-inspire people to take charge of their life again.I began to cry tears of joy, what I had wanted to share for so long was now making an impact on so many people. There are times we overlook what we have created and we need to take a step back and “be” with the emotion, the accomplishment and the love. I thank God daily for the vision he gave me, for the confidence to believe that I could do this and for the courage it took to press on throughout the twelve months that I worked at it. Our accomplishments show us time and time again the amazing strength, courage, wisdom and confidence we truly have inside, some days we may not see or feel it but it’s always there. I want to encourage you today to finish whatever project you are working on, stay connected to your “why” and press on knowing that you have the confidence and strength to complete it.
-Jeanette

Stay connected and join my website and receive my FREE audio meditation entitled: Stillness Within

http://JeanetteOrtega.com

Join our Wellness Warrior community and order your book today!

http://TheLittleBlackBookofFitness.com

De-bunking the “quick fix weight loss diets”

Learn about what all these “quick fix weight loss diets” are doing to your metabolism. Learn what works, what doesn’t work and everything in between!

Come join us Saturday June 3, 2017 from 11-2 pm for an insightful three hour Nutrition Workshop!

Where: Extreme Results Fitness

Cost: Only $79

Learn about what all these “quick-fix weight loss diets” are doing to your metabolism. Learn what works, what doesn’t work and everything in between.

You will learn from Dr. Lori Shemek, Nutritionist, Health Expert and Best Selling Author of “Fire-Up Your Fat Burn”.

We will also have Dr Bob Choat, Transformation Specialist, Author of “Mind your own Fitness”, Speaker and Podcast Producer and host of ” School of Transformation”

You will also hear from me, Jeanette Ortega, three time Best Selling Author, Health & Wellness Expert, Owner of Extreme Results Fitness and Creator of Bootoga®.

Come with questions and gain the knowledge to set you up for SUCCESS!

Sign up at Extremefitchic@gmail.com, call with any questions at 818-488-4333

http://www.JeanetteOrtega.com

#1 Amazon Best Seller “The Little Black Book of Fitness”

Thank you for helping us hit #1 Amazon Best Seller in six categories and counting!

My intention for this book was to create a tool that was full of experiences that inspire and motivate people around the world to live their best lives of health in their mind, body and soul. We share powerful stories of transformation from the Winner of NBC’s The Biggest Loser, Front man of Cypress Hill, International Kickboxing Champions, Fitness Competitors, Nutrition and Weight Loss Experts, Marines and more.

Please share this book with family and friends and let’s create a Global ripple effect for Wellness Warriors everywhere. Purchase your kindle or paperback here: http://www.TheLittleBlackBookofFitness.com

Stay TUNED for our book signing event and celebration coming soon in JUNE in LA! Click here to watch a few of our co-authors have some fun in the sun!

The Little Black Book of Fitness Video

Thank you again for your support!

Much health, joy and peace to you all!

Log onto my updated website and enter your email for a FREE audio meditation entitled: Stillness Within.

http://www.JeanetteOrtega.com

 

“Don’t Wrestle, Just Nestle”

Wrestle or Nestle?

Wrestle or Nestle?

I was in a book store the other day and saw a book entitled, “Don’t Wrestle, Just Nestle”, that title stuck with me and it got me thinking.

How many times in life when things are not going our way do we start to wrestle with life and ourselves? We get frustrated, angry, fearful and all the emotions of discomfort come up and we just can’t seem to be calm or find any moments of stillness?! When in fact, if we would nestle into the discomfort, breathe, take a step back and look for opportunities of growth and learning there may be a much better solution that would appear…. BUT how challenging is that, right?

We seem to want to fight and wrestle with what isn’t working out our way instead of nestling up to the idea that there is a better way for this particular circumstance and it’s a blessing in disguise teaching us something that we must learn in this part of our life. Why wrestle and waste time and energy when in fact more would be accomplished if we nestle up to the situation and trust that there is something much more grand waiting for us. If we would only take the time to truly be authentic with ourselves and investigate deeper into what is being taught to us at this particular time. Where’s our trust, faith and confidence in these moments? Are we attached to an outcome that may not happen? Will life endure if the outcome is different from what we anticipated?

Here’s 3 steps to gain that perspective:

  1. Stop, take a step back and BREATHE….. get into the present moment
  2. Take an authentic look at what’s working in this situation and what’s not working, what’s missing and how can it be improved
  3. Evaluate your intentions and what your true purpose in life is, does this align with your “WHY”?

Remember everything in life happens for a reason, usually a lesson and many times a celebration of how far we have come. Where our attention goes, energy flows.. so which will it be for you; Wrestle or Nestle?

http://www.JeanetteOrtega.com

How beautiful LOVE can be…

It's all about LOVE

It’s all about LOVE….

Today I was in a deep conversation about LOVE…. and it really got me thinking.. what does the word LOVE mean to me? We all have different perceptions, meanings and visions of what love should look like and if it doesn’t appear the way we feel it should then we deem it wrong. When the real question is… What does your inner self-love look like? What is within us in order for it to show outward? The Journey of love starts within which translates into what degree of love are we able to give and receive. In this day and age where the WORLD needs more love, if we don’t love ourselves how do we expect to show and love others in our world? Love is a self-reflection, if we don’t see love in others, we aren’t love. To have love we need to be love and I’m not just talking about personal relationships, it’s so much deeper than that. To love ourselves requires work, it requires being vulnerable, authentic and walking a life of integrity. This sounds great but can we truly be with what love requires from us…..?

I was listening to one of my favorite artists, Common and his song, Love Is…

“How beautiful love can be, on the streets love is hard to see, it’s a place I got to be, loving you is loving me, how beautiful love can be, we gotta raise that frequency”

Let’s work on raising our frequency of the beauty of LOVE!  -Jeanette

http://www.JeanetteOrtega.com

Brand Ambassador for AriseHero.com

Arise Hero Clothing Photoshoot at Extreme Results Fitness

Arise Hero Clothing Photo shoot at Extreme Results Fitness. 

I am proud to be a Brand Ambassador for Arise Hero Lifestyle clothing. They have great yoga, lifestyle, and workout wear. Stay tuned for some great video content from us on tips to live a healthier and more fulfilled lifestyle in every area. This is what the Brand and myself represent, awaken the conscious superhero in you and get inspired for a life change that will last!

Go to http://www.AriseHero.com and check out the inspired gear!

For some superhero boot camp classes, check us out on: www.ExtremeResultsFitness.net 

You were made for this Journey….

As I was looking through old photos I stumbled across an old fitness competition photo of myself and it immediately took me back to those days where my life literally revolved around food, workouts and sleep. I ate, slept and breathed competition life….every decision was based upon whether it would affect my upcoming competition. I remember how tasking this was on me emotionally, physically and spiritually and at that time it took a toll on my relationship as well.  I had to remind myself why I was doing this, and remind myself of how strong I was, how far I’ve come to stop now, and the valuable lessons I have learned thus far.

Do you ever wonder why you chose to put yourself through an experience, a situation, or circumstance yet look back and feel so much gratitude for all the lessons that it taught you? We would not be the people that we are today if it wasn’t for the valuable lessons and opportunities of our past. Some are not so pleasant yet those seem to be the challenges that teach and mold us the most. We may not understand the “why” at that time but it certainly appears once we are finally ready to see and receive the lesson and/or experience with open arms.

I had to hold on tight during my competition days, it was a roller-coaster of emotions…up and down and then up again only to be taken back down. The whole competition road and journey is another blog post on its own, but know that regardless of my up’s and down’s and your up’s and down’s WE/I AM VICTORIOUS! Why? Because we kept going, we pressed through and received the internal medal of owning who we truly are….!!

I learned to get out there in life and strut my stuff, meaning my knowledge, my accomplishments, and experiences and my trials to help and encourage so many that were struggling in their own circumstances and give them a HUGE glimmer of hope!

OWN who you are…. your uniqueness, your trials, your victories and DON’T look back!

BE fearless in your steps and confident in your walk…you were made for this journey! – Jeanette Ortega

I was made for this JOURNEY!

I was made for this JOURNEY!

For more information, packages, blog posts, and to receive my 1st FREE Audio Meditation, go to http://www.JeanetteOrtega.com

Recipe of the Week: The Best Healthy Chocolate Brownies

The Best Healthy Chocolate Brownies

BY LORI SHEMEK PH.D.

“Let food be thy medicine and medicine be thy food”

-Hippocrates

Craving chocolate? Bake this ultimate healthy brownie for yourself or a group!

PLUS there will be plenty to share or give away this holiday season.

INGREDIENTS
  • 3/4 cup almond flour
  • 1/4 cup coconut flour
  • 4 eggs
  • 2/3 cup coconut oil
  • 4 Tablespoons raw honey
  • 3/4 teaspoon stevia powder
  • 2/3 cup cocoa powder
  • 1/8 teaspoon salt
  • 1/2 teaspoon vanilla extract
  • 1/2 Tablespoon apple cider vinegar (optional – helps the brownies rise)
  • 1 teaspoon baking soda

DIRECTIONS

  1. Preheat oven to 350ºF (175C).
  2. Mix all the ingredients together well (add in the baking soda last).
  3. Pour into 12 muffin cups
  4. Bake at 350ºF for 17 minutes.