Jen Jewell
Protein Cookie Deliciousness
Tired of the same old dry, bland or overly complicated protein treat recipes? I know I am! It's time to brace yourselves and get ready, because I'm sharing one of my own recipes for protein cookie deliciousness! Protein cookies that actually taste good?! Yep- it's true, and even easier than you may think!
Oh, and just in case you've been burned by other so-called "protein" treats in the past and are wondering if these are actually healthy AND tasty...yes and yes! Bonus: you should have most of these ingredients in your kitchen already, no need to run around town chasing after ingredients you've never heard of. Check out the ingredients and directions below...you're just 20 minutes away from a healthy, protein packed dessert!
Here's what you'll need to whip up a batch of your own protein cookie treats:
2/3 cup of applesauce,
¼ cup honey,
2/3 cup PB,
¼ cup water,
1 tbsp vanilla extract,
1 egg,
½ tsp baking soda,
¼ tsp salt,
½ cup whole wheat flour,
5 scoops of Cellucor whey (I typically use CORFETTI, Cookies n Cream or PB Marshmallow),
¾ cup of raw oats,
¼ cup of dark chocolate chips
Mix wet ingredients together in bowl first, then add in dry ingredients. Pre heat oven at 375. I used a light spray of nonstick cooking spray on the cookie sheet. Bake for approx. 10 min. This made 18 cookies...enjoy 1, 2, heck have 3!
Weekend Workout Fun- No Gym Required!
Weekend Workout Fun!
Pressed for time, without a gym or don’t have access to any equipment? Don’t view these as limitations to getting your workout on, but instead use it as an excuse to mix things up and do something different! I know when you don’t have access to your “norm” it can be tempting to pass on a training session, but it’s days like that when we have to look at a break in our routine as a good thing! Whenever I’m pressed for time, on the go and don’t have ANY equipment whatsoever nearby, I throw together a quick total body workout made up of bodyweight exercises and my favorite cardio bursts.
Whether you’re at home, a park, in a hotel room or on a hotel balcony like I was today, there are all kinds of ways to maximize your fitness.
Not sure where to start? Keep it simple, fast-paced and fun and your workout will be done before you know it! I’ve put together a challenging combo that has you doing each exercise for 30 seconds, then go right into the next exercise in the series.
Here’s what you need to do:
Repeat one set of each exercise (each exercise should be performed for 30 seconds), back to back without rest. Once you’ve completed one full round of the sweaty circuit below, rest briefly (1 minute max), and then repeat the circuit for another 3-5 rounds. Each circuit is 5 minutes of fast-paced, fat burning fun. Ready, set…work it!
- Burpees
- Jump squats
- Push-ups with side plank rotation (alternating sides throughout)
- Table top hip thrusters
- Plank jacks
- Elevated plank with reach and kickback (opposite arm/leg, alternating sides throughout the 30 seconds)
- Side to side squats (squat to right, back to middle, squat to left, repeat)
- Inchworm walkouts with reach
- Side forearm plank with dip (30 sec/side)
Fit Foods on the Go! My Top 5 Carry-on Esssentials
Your bags are packed, you’re ready to go, but…do you really want to use one of your carry-on items as a giant food cooler? I know I sure don’t (it rarely matches my outfit) and with luggage fees constantly increasing I’m assuming you don’t want to use up your precious carry-on space loaded down with food, either.
By now most of you are probably aware that I travel a lot for work and never seem to be in the same place more than a week, right? I get questions on social media all of the time about nutrition, how I consistently make healthy choices while on the go, and if there are any items that I always make sure to bring with me. But if I’m not rushing through the airport loaded down with a cooler of food, what AM I doing for healthy food options when on the go?
I definitely racked up a number of frequent flyer miles before I got the hang of it, but now being prepared with certain items is just second nature. I don’t overcomplicate things but I do have a few trusty items that can always be found in my purse (even on road trips) that have seemingly saved the day (or helped ease a near hangry situation) more times than I can count. As a bonus, not only does having these healthy options on hand help you keep your fitness in check on the go, you save money by not having to buy every single meal or snack once you get to your destination. And seriously- who doesn’t love saving some money, especially when traveling, right? Every bit of savings counts!
So how do I stay prepared while still keeping it simple? I’ve said it before, and I’ll say it again here: you’ll never catch me loaded down with a week’s worth of prepped meals while traveling. Packing that many meals just gets too complicated, not to mention certain countries won’t allow you to enter their country if you have meats and veggies on you (I found this out the hard way years back when traveling to compete in my first world championship).
And just being honest- by the time I get to my destination and put all those meals in the fridge, they’re not in prime form or terribly appetizing anymore anyway. I don’t want to risk wasting the food and to be perfectly honest (and I doubt I’m alone in this one), I’m not a huge fan of eating 5+ day old cooked chicken and veggies.
Instead of casting all my meal planning habits aside when I travel, I take another approach that’s helped me navigate (OK, well I’m not flying the plane, but you get where I’m going with this one) the friendly skies my own fit travel way, across 5 continents and counting!
Here's a rundown of how I pack my food and what you’ll find me on the plane with during my travel day:
Depending on the length of the travel day I will often bring a few prepared meals with me, as long as they fit in my mini lunch cooler tote that fits into my carry-on. I pack the items in bags (helps to fit more food than packing in Tupperware) and will bring anywhere from 2-5 meals to have on hand in order to get me through the full day (or more) of travel to my destination. Since we can’t control whether we experience a travel delay, missed connection or the fact that the food choices at some airports are less than desirable (I recently had a layover where my only options were cinnamon rolls or a food court full of fast food chains, so was quite thankful that I’d thought ahead and brought along a meal from home) than others, having a few of our typical healthy meals on hand helps. Proteins that “travel well” and are less likely to offend your neighbors on the plane include chicken, turkey and beef. Fish can be a bit much when you’re in close quarters on a plane and I’ve found that it just doesn’t taste too great after it’s been packed in your tote for 12 hours. Not to mention you’ll get some dirty looks or remarks from nearby passengers and I’m quite certain the flight attendants aren’t a fan of cleaning up tilapia remnants.
The non-perishable items I carry with me in my purse always help a ton, too. While I have enough in my purse or carry-on to get me thru the travel day itself, these non-perishable items are something that I’ll pack more of in my checked bag. Having the items below on hand helps to make things more cost efficient (this way not every meal or snack has to be purchased during your travel) and also helps making a healthy choice when you’re extra hungry that much easier.
And the non-perishable food items that I always have with me in my purse for road trips, flights, or just in case I need an emergency snack:
- Protein powder (individual packets of this or pack in Ziploc baggies)
- Oats in individual packets! I’ve whipped up some oatmeal midflight by using the hot water they have on board for tea and pouring my oats in an empty cup, then stirring in the hot water. Extra hungry? Add in a scoop of protein powder for more of a meal!
- Single serving packets of PB or almond butter (I’ll eat these on their own or add them to my oatmeal for a more filling options)
- Almonds or pistachios (delicious, healthy option to always have on hand! Packed with heart healthy fats, some fiber and protein, these are my go to for in between meals)
- Protein bar- Fit Joy bars are packed with protein, fiber AND actually taste delicious. I typically bring 1 bar for each day of travel. I’ve found that when traveling internationally, good bars can be more than double the cost of what we get them for at home, so plan ahead and pack one
7 Ways to Help Keep your Motivation Levels in Check
We’ve all been there before…a few weeks or couple of months into a new workout program (or starting one for the first time) and you’re less than stoked to hear that 5 AM alarm clock go off for the gym or make “another” meal of chicken and veggies (insert eye roll here, right, ladies?) for dinner. It’s happened to me before and from comments on social media, I know it’s happened (or is happening) to you, too. We put in the effort and (rightly) want the results, but what happens when the results stall or aren’t happening as quickly as we’d like? How do we stay motivated or reignite that fire for achieving our goals?
- First off, stop for a sec and think really hard about why you started your fitness journey in the first place. What prompted you to join the gym, want to make healthier choices with food and more? Was it for an increase an energy, to lose weight, gain strength, confidence, counting down to a special event? Whatever the initial reason, I’ve found by reflecting on why I started in the first place (for example, jotting down my initial feelings about working on my fitness, main goals, how I felt by committing myself to the goal, how important it is to achieve that goal or stay focused, etc.) I’m instantly reminded of what prompted me to want to make a change AND reminded of what it all truly means to me. If you started out because you wanted more energy, to become stronger, live a healthier life, then remind yourself that every healthy choice you make each day is getting you one step closer to that goal.
- If you haven’t already, ditch the scale. Yes, I said it, now get rid of it or stop weighing yourself daily and switch to every couple of weeks. You’ve probably heard this before, but I’m going to give you this friendly reminder…the scale is NOT a direct reflection of our efforts. There are so many variables that factor in to why we weigh what we weigh from one day to the next, so if you are focused on that number on the scale, just please do yourself a favor, take a deep breath and step back from the scale for a bit. I have friends that drive themselves crazy being so obsessive about that number, complaining to me that they weigh one thing in the AM and then that night they’re up a few pounds. Yes, of course you are…you’ve had an entire day to eat food, drink fluids, be on your feet, workout, hold on to water for a variety of reasons and more. All of this (and so much more) can contribute to what you may be interpreting as weight gain/lack of results. You didn’t gain three pounds of fat throughout the course of the day. Please relax and let’s move on to some more productive ways to keep track of your results!
So…you’ve ditched the scale, now how do we chart our results?
- Look for results aside from those staring back at you in the mirror. Let’s face it…we see ourselves daily- after all, isn’t this how excess body fat or unwanted weight seemingly “creeps” up on us? We get so accustomed to seeing ourselves day in and day out that we are often the last to notice a change (for better or worse) when it comes to our appearance. Now, I realize this may not always be the case, so hear me out: glancing in the mirror throughout the day is one thing, but seeing ourselves in a photo (hello progress pics!) next to a photo of ourselves a week or two later can help spark some serious motivation. When we first start out, changes occur but are often in the small details, not the major things that are super noticeable with just a quick glance. Don’t let a glance in the mirror deter you when you’ve been consistent with your efforts.
- Progress pics! No, don’t worry, I don’t expect you to take these shots of you in your bikini and then blast them all over social media (of course if you’d like to, then go right on ahead or if you think this will help hold you more accountable to your actions/goals, then do it, but you can also take these pics and keep them just for your records), but taking these as “starting point” pictures and then taking them weekly or every 10 days is going to be really important throughout your fitness journey. My recommendation? Keep it simple and throw on your favorite bikini and make that your “progress picture outfit” for Day 1 and the progress pics to come. Take front, side and rear facing photos. Save these, as these will be your DAY 1 images that you’ll put side by side future progress pictures. As with everything, consistency is key, so please keep in mind that whenever you do take progress pics, throw on that same bikini and take the pictures in the same room/lighting that you did before. This little detail will help to ensure that changes will be even more evident from one week to the next.
- Now, brace yourselves as I may be contradicting myself a bit here, because while I do think that progress pictures are an important part of the motivation equation, I don’t think they’re everything when it comes to charting your results. Not even close. I’m not going to try and pretend that most of us don’t have certain physical appearance goals as related to our workouts, but let’s pause on that for a sec. Instead, let’s focus on other things as well, such as performance based goals. Have you always wanted to rep out 5 full pull-ups or run a mile in under 10 minutes? Make that one of your goals. Are you wanting to increase your endurance, stamina, agility, and overall strength? Well let’s jot that down as some of your main goals, too! Every bit counts, so if it comes to “I simply want my clothing to fit better and to have more energy each day” then so be it- list that down on your goals sheet, too. The focus around this is shifting your mindset from “I want to shed ‘X’ amount of pounds this week” to something that is a challenge you can conquer each and every day during a workout. By setting performance based goals such as the examples listed above, you’re able to challenge yourself and be awarded with results in some way or another in every workout. When I’m working out, if I’m able to push myself for an extra minute at a higher level on the step mill than I did the day or week before, that’s a form of progress. I’m earning results each and every week with that increase in my endurance, and it’s a heck of a lot of fun to see such an improvement in how my body performs from one workout to the next.
So you’ve been kicking butt with your training and all of those performance based goals, right? SURPRISE…
- The funny thing about taking the pressure off yourself to “see” all of the results right away is that once we focus on performance, function, having fun with our fitness and more, we will reap the benefits of the performance based goals AND you’ll notice a difference in your physique, too. After all, you can’t very well push more weight, run faster, jump higher or hold that yoga pose longer without your body changing in one way or another. Stronger (and tighter) quads, core, arms- you name it, but all of these will be additional benefits to hitting your performance based goals. What a novel way to think about things, right? Once you’ve removed the pressure of wanting your workouts to make you “look” a certain way and instead focus on performing a certain way, you’ll be achieving results all around with less stress and a heck of a lot more fun.
- Switch it up! Change your environment, scenery (take your next workout outside to a local park or power walk/jog around your neighborhood instead of hitting the treadmill), gym…we can all fall into a workout rut from time to time, so check yourself to make sure that’s not what’s going on with you. In years past I’d dread going to the gym, but only because I was stuck in a workout rut, going through the motions from one workout to the next, never varying up the type of cardio or weight training exercises I’d do. Geez, no wonder I’d lost some motivation and wasn’t seeing any results! I WAS SO BORED! I never want you workin’ on your fitness to be something that you dread, so challenge yourself to try something new. From fitness class passes, week trials at another gym or boot camp spot, Groupon for an intro month (this is actually how I got hooked on hot yoga! My first week was under $10 for unlimited classes, so I figured why not, and it’s been one of my favorites ever since!) sometimes all it takes is you trying something new or going to a new workout spot to help reignite your interest and passion for your workouts.
Breakfast options: My Favorite 5 Minute Meals
Monday Morning Fix…5 easy meals in under 5 minutes!
Alright, I get it- it’s Monday morning, you hit snooze for record time and have an early office meeting, so what’s the one thing you’re likely to skip? Breakfast, right? In the list of early morning priorities, cooking typically isn’t very high up there for most of us. Most of us already know we are far more likely to make healthier choices throughout the rest of the day if we kick the morning off with a healthy breakfast, right? Allow me to simplify your morning meal prep. I’m not a huge fan of spending hours in the kitchen anyway, so instead of skipping out on a morning meal, I opt to make one of these instead (zero Top Chef skills required):
- Greek yogurt and fruit parfait: This one is seriously the easiest option, so if you have even one minute, make this! You can even throw it all in a Tupperware, put a lid on it and take it with you out the door. Throw 6-8 oz of PLAIN Greek yogurt (I opt for nonfat or 2%), and then top it with 1 cup of berries. Not a fan of berries? Chop up an apple or a banana and throw that on top instead. Simple, healthy, and a good balance of protein and carbs to kick start your day. Optional: top with your favorite chopped nuts (I’ll throw some almonds in with mine) if you want to add some heart healthy fats into the mix.
- Bikini Booty Protein Smoothie (all you need is a blender to add all of the ingredients to, blend and then pour into a shaker, add the lid and go!) with the following: ½-1 cup fruit of choice (I’ll usually opt for frozen berries or a banana on this one), 1 scoop COR whey protein (Whipped Vanilla or Strawberry Milkshake are pretty tasty options here), 6-8 oz of light/unsweetened almond milk, 1 tablespoon of peanut butter or almond butter, a few ice cubes and blend. So simple, and as a bonus: minimal clean-up!
- Protein, PB and oats: Yep, it’s just how it sounds. Cook your oats (I add in 1 tablespoon PB before cooking), then mix in a scoop of protein powder after oats/pb are cooked. You may need a dash of light almond milk to properly mix in the protein, so if it’s not mixing as well as you’d like try that option, stir and enjoy. Seriously simple and this takes 2 minutes to make.
- Pour a protein shake over your favorite cereal. Yes, you read that correctly. Most of us have cereal in the house, so grab (I like Kashi Go Lean Crunch or others that are high in fiber without a ton of excess sugars added) a box, pour yourself a serving (fit tip about boxed cereal: ALWAYS read the nutrition info and pay attention to the serving size, as most of us- myself included- are guilty of having poured far more than a serving, as we just fill up our bowl, right?) whip up a protein shake (I typically make mine with 6-8 oz of light almond milk and 1 scoop of Cellucor whey), and then use that shake to pour over your cereal just as you typically would milk.
- Egg white & veggie scramble time! Before you roll your eyes at me and say “But Jen…I don’t have time to make anything on the stove in the morning!” hear me out. This is SERIOUSLY simple, you guys. So quick, I promise! In a pan, spray some nonstick spray, heat on medium-high, then add your veggies of choice (I keep it simple and stick with spinach because it cooks down so quickly), cook for 1-2 minutes, then add in eggs or egg whites. Scramble it all up and everything should be cooked in 5 min or less! I’ll throw this into a whole grain wrap of some sort and often top it with salsa or avocado. Probably not the easiest thing to eat while you’re driving to work (I’d stick with sipping on your smoothie for that one), but it’s healthy, quick and delicious! Scrambles are always my go-to, as they take far less time (not to mention less precision) than omelets do.
Frittata Time!
Behold the delicious and simple lean ground turkey and veggie "frittata" I whipped up today, showcasing my culinary wizardry at its finest. If you don't like spending tons of time in the kitchen cooking or doing dishes, this option is for you!
Summer Fun Workout
Bikini Booty Workout for you to rock now…for fun with your fitness and serious results, all year-round!
Yikes, it's "bikini season" again, isn't it? Whether we're ready or not, summer is here in full force (the 95+ degree weather that's been going on here in the Midwest leads me to believe that summer's already been hanging around waiting for a pool party in these parts) and it's time to enjoy it! Long weekends, the great outdoors, summer vacays and more- I'm sure you're ready for them, aren't you?! If you’re like me and will be on the go more than you’re home (and no, I’m not in perma-vacation mode, I’ll be traveling a ton for work this summer) then you’ll want some quick, efficient workouts that don’t always require gym access. You’ll probably be out and about more often than usual, or would rather spend some time socializing with friends instead of being in the weight room. If you don't have access to your normal gym (or just don’t want to go to it), NO PROBLEM! This can be done at a hotel or home gym with minimal equipment- just grab a jump rope, some dumbbells and/or kettlebells, as no actual machines were used in this workout.
Here's a rundown of a workout combo that I love. I’ve included bursts of cardio with strength training for lower body so my heart rate is going to be elevated way more than normal, and I don’t have to spend time on cardio equipment when I’m done lifting. Complete 3-4 sets of everything listed, performed back to back while keeping the intensity up for 12-15 reps/set:
Circuit 1, 12-15 reps of everything listed below (unless specific time is listed):
Walking lunges, 30 sec
Wide jump squats w KB
KB swings
Jump rope, 30 sec
Split squats
Circuit 2, 12-15 reps of everything listed below (unless specific time is listed):
Step-ups with glute kickback
Frog hops (10 forward, 10 backwards)
Hip thrusters (w/weight)
Single leg glute bridge w/ weight and leg elevated on a step or exercise ball
Have fun, and work it!!! If you try this (or any other workouts listed here on my site) out, please make sure to tag me on Twitter or Instagram with the #resultswithjen tag so I can see you all putting in work and having fun with your fitness, too!
NO EXCUSES, JUST RESULTS!
So here’s the deal…lately I’ve been getting a bit bored of “traditional” cardio machines at the gym. Instead of skipping cardio altogether, I’ve decided to have some fun and mix it up. When I DO use the machines at the gym, I’ve been challenging myself to make sure I don’t do the same cardio two days in a row, or instead of staying on one piece of cardio for my entire workout, I pick two different pieces of equipment (Jacobs Ladder and the Step Mill are always fun) for 10 minutes of intervals on each. This has been a heck of a lot of fun as well as a solid challenge each and every workout.
I figure if I’m getting bored with traditional cardio, then some of you guys may be as well, right? Since I’m on a constant quest to keep fitness fun and help others do the same, you know I won’t settle for a dull moment during my training sessions. I’ve created another fun, efficient workout for you guys to try. Guaranteed to keep you moving, sweating, and (perhaps most importantly) too busy to be staring down the cardio clock.
Everyone can carve out 20 minutes, so why not make the most of it, right? Here we go! Ready, set…work it!!!
20 min or less, NO EXCUSES, JUST RESULTS workout:
Exercises are broken up into time instead of reps. You’ll be doing these exercises in 1 min or 30 sec increments. Ready, set, work it!
- Jump rope, 1 min
- Wide jump squats, 30 sec
- Jump rope, 1 min
- Push-ups, 30 sec
- Side lunges, alternating sides each rep, 1 min
- Plank up/downs, 30 sec
- Mt climbers, 1 min
- REST, 30 sec
- Repeat for a total of 3 rounds and you’re done! Have fun!
No Excuses, Just Results! Fitness Mag program release is here!
Get ready to have fun with your fitness while earning some serious results! I'm thrilled to have partnered up with Fitness Magazine for this brand new 8 WEEK WORKOUT program! Launching MAY 1st, and can't wait for you all to get started!
Details and sign-up info at the link below:
http://fitnessmag.co.za/free-8-week-program-jen-jewell/?utm_source=jen_jewell&utm_medium=social_media&utm_campaign=Jen_Jewell_8week&utm_content=external
A few things about the program:
No gym? No problem! I've created these workouts for any and everyone to rock whether they're working out at home with access to minimal equipment, a full gym, or are taking their workouts on the go, these programs are for you!
If you've hit a plateau, are looking to kick up your results before summer, or just want to put the FUN back into your fitness, give these a try!
You'll receive weekly emails with nutrition tips, some of my favorite healthy recipes, how I stay motivated and more, throughout the entire 8 weeks!
I'll be following along with your fitness journeys, so please make sure to share your progress, workout fun and results with me on social media! Whether you're on Twitter, Facebook, or IG, use the hash tag #resultswithJen to share all of you results with me. Can't wait for you all to get started! NO EXCUSES, JUST RESULTS!
7 Exercises for Abs- No crunches necessary!
7 Exercises for Abs that Don’t Require a Single Crunch!
Spring is here, which means every magazine headline is touting the latest way to “get that 6 pack for the beach!” in the coming months. We’ve read all of the headlines before, and it’s nothing new to read that we are “counting down to bikini season” with the masses.
If you’ve followed plans before that had you crunching and crunching until you couldn’t move your neck, or had you bored out of your mind because it was the same 2-3 exercises on repeat, then look no further…I’ve got 7 solid exercises for abs that don’t involve a single crunch!
A strong core is developed from being challenged in a number of ways, from all angles and more. As for me and with ALL things fitness, I always have fun, and for me, variety has been key to keeping my mind engaged, my body constantly challenged and getting those results.
Here are 7 of my favorite exercises that will help strengthen, tighten, and chisel the lean, defined abs you’ve always wanted:
Plank- yes, perhaps one of the most basis exercises of them all, but I love them! Why? Because there are SO many different variations of the plank that you’ll never get bored adding them in to your session. Also, while holding a plank position of any kind challenges your core all around, you’re also engaging your upper body (think arms, chest, shoulders) and getting in a bit of a bonus workout doesn’t hurt, right?
My fave types of planks: side planks, one arm planks (alternating each arm with a slight 2-3 second hold in each rep), starfish plank, one arm/one leg plank, plank up downs, plank punches and more! I could seriously write a list of JUST planks, but perhaps I should save that for another workout, hmm?
Pike or knee tuck on the ball
Mt climbers using the TRX (let’s kick the challenge to our cores up a notch from the regular mt climbers, and throw your feet into the TRX handles to really feel the burn)
Overhead med ball slam
Knee tucks or knee pikes using the sliders
Hanging knee raises- another basic one that’s often overlooked
KB Windmill- select a weight that’s not too heavy, but that will still leave you challenged with a rep range of 15-20. Perform all reps on one side, then switch to the other. Repeat!
There are TONS of ways to constantly challenge your core and sculpt your abs without having to do boring crunches all of the time. Switch it up, mix and match the exercises listed here with some that you already do, and results are just workouts away! 