Aunty Jess!!

I get home from work and about an hour later I hear the door unlock and hear footsteps,I look down the long hallway and see its my sister! I run up to her a give her a big hug because I love her so much. I get her a drink and we start talking about random sister things then she says, "I have great news, JJ.... IM PREGNANT". I didn't know what to do I froze and was like "now is this a joke". My sister jokes alot but this was no joke she said "no baby im dead serious". I started crying in happiness screaming and then "OH MY GOD CONGRATS HUNNY I LOVE YOU SO MUCH" (with a big hug added in). She had known for around 3 weeks she is now 6 weeks but she wanted to wait and give me a huge suprise and it was mission complete for her. I cried for like 15 minutes staright and kept saying omg your going to be a mum! Sammie to me has been the best big sister ever. Kind caring loving and supportive, Sam you are truly amazing I love you so much you are my bestfriend for life. You will be an amazing mummy and you and your amazing hubby will be dream parents!

I am so excited to be an aunty and cannot wait to spoil this baby so much. Im excited and can't wait to go through this journey with Sammie and her husband. Im ready for those mood swings and I will be there to hold her hand every step of the way!

As a side note On my blog there will be pregnancy posts for the next 9 months so not just health and fitness! Sammie will be guest posting quite a bit as well.

Thanks for reading Xx Jessica

Yoga

Yoga cultivates health and well-being (physical, emotional, mental and social) through the regular practice of a range of many different techniques, including postures and movement, breath awareness and breathing exercises, relaxation and concentration, self-inquiry and meditation.

Yoga is an approach to life that values appropriate effort, based on balance and harmony, within each person and with each other.

5 STEPS TO IMPROVE FLEXIBILITY WITH YOGA:
1. CONNECT YOUR BREATH WITH THE MOVEMENT
The main concept that separates yoga from general exercise is its emphasis on combining deep breathing with the postures. The goal in yoga is to be 100 percent present throughout the entire practice.

2. AVOID BOUNCING AS YOU HOLD THE POSTURES
Your muscles contain stretch reflexors. Their purpose is to monitor pressure on the muscles and to signal the brain if there is a chance for injury. If the brain believes the muscles will be injured, it sends signals that cause the muscles to tighten and contract to protect themselves.

3. USE YOGA STRAPS OR BLOCKS FOR MORE CHALLENGING POSTURES
If you do not have a yoga strap you can also use a towel or sheet. Some postures can be very challenging and if your body is tight in the shoulders, back or legs you may not be able to get into the posture with good alignment, or at all. In these cases, using a yoga strap or block will help you get into the posture fully.

4. TRY RESTORATIVE YOGA POSTURES
Restorative yoga postures are poses that are done using blankets, pillows and bolsters to support the body. Many typical yoga poses can be done this way. Many times when holding yoga postures there is some muscular tension as you work to maintain the posture. With restorative poses, since you are being supported by the props, you do not have to hold yourself in the pose and the muscles can fully relax. The more your muscles can relax as you stretch, the more your flexibility will increase.

5. ATTEND A HEATED YOGA CLASS
While Bikram yoga is the primary form of yoga that practices in a heated room, any style of yoga can be done this way.


BEST TIME TO DO YOGA?
The best time of the day to do yoga is early morning, this is best because it can get you ready for the day and relax you for the day. Another good time to do it is early evening around sunset.

SHORT TERM BENEFITS OF YOGA:
There are a few short term benefits of doing yoga it can start to kick in after one session these are, stress relief,confident,composed and happy.

LONG TERM BENEFITS OF YOGA:
A few yoga classes will not give you the sexy body that everyone would like, it comes over time. Instead yoga can change your lifestyle so that weight loss and flexibility are achieved. You should start to see changes in your mind and body over around the 6 week mark but remember everyones body is different.

SHOULD YOGA BE THE ONLY EXERCISE THAT YOU DO?
If your goal for exercising is for weight loss yoga is not enough it doesn't raise your heart rate enough. If you combine yoga with running,swimming or any other areobic exercises then yes it is enough but doing just yoga isnt enough if you want to drop kilos. lf you aren't doing yoga for the weight loss side of things it is great for toning up the arms and legs but I would also include something else in your workout say if you do yoga 4x a week and maybe a run and a cycle on the other two days. Also for yoga to be enough to keep you fit it has to be done alot 4 times a week at least!


Thanks for reading this, I hope you learnt something about yoga and it is great and I do it 1 or 2 times a week and I love it its had alot of short and long term effects on me! I would like to thank Lauren a yoga instructor at my gym who helped me out with this post, I have also learnt more about yoga from doing this post. And thankyou to Elisa who requested this post, follow her on twitter @ElisaMGeorge. Also tell me if you like this post and any other ideas you would like me to blog about tweet me @JessMalaholin. Thanks for reading Xx Jessica.

Fast Food...Healthy Fast Food!

After work we all are really tired and can't be bothered cooking dinner, but we are really hungry. Being a personal trainer I give my clients ideas on what to eat all the time, having this blog is my way of helping people for free! I was on twitter and my twitter buddy Elisa gave an amazing idea to do a post on quick and easy dinners! Thanks Elisa!

These are recipes out of some of my fave books, meals I eat all the time and meals I know are good for you:

LEMON TUNA PASTA:
This Recipe Serves 2.

Recipe Ingredients:
2 ½ cups Farfalle (bow tie) pasta
Cooking oil spray
2 x Tuna Fillet (200g) alternative firm white fish cod or snapper
1 Lemon, juiced & zested
1tbls Baby capers
12 Kalamata pitted olives, halved
1tbls Parsley, finely chopped
120g Cherry Tomatoes
100g (1/2) Red Capsicum

Recipe Method:
Cook Farfalle according to packet directions. Drain, reserving a little of the cooking water to moisten if necessary.
Preheat oven to 200c. Cut cherry tomatoes into half and chop the capsicum. On a lined baking tray and put the tomatoes and capsicum and spray with olive oil spray. Bake for around 15-20 mins until softened.
Meanwhile, spray a large frying pan with oil. Cook tuna over high heat for 2-3 minutes on each side until almost cooked through.
Pour over lemon juice, simmer for a few minutes to reduce slightly. Add zest, capers and olives and heat through. Take off heat and flake into bits. Carefully mix all ingredients together, adding a little hot pasta water to moisten. Season with cracked pepper.
I love this recipe tastes great and is low in saturated fats and high in protien.

SEAFOOD PAELLA:
This Recipe Serves 4.

Recipe Ingredients:
2 tbls Olive Oil
1 Onion, finely chopped
3 Tomatoes medium sized, roughly chopped (150g each)
4 Garlic cloves, crushed
1 ¼ cups Rice medium grain (250g)
2 cups Chicken stock, salt reduced (150ml for 1cup)
2 cups Water (500ml)
¼ tsp Turmeric
300g Frozen seafood mix, defrosted or buy seafood from your local fish shop
1 cup Frozen prawns, defrosted (150g)
1 cup Frozen peas, defrosted (140g)
2tbls Parsley, chopped (2.5g)
Green leafy salad, to serve

Recipe Method:
Heat oil in a large, deep, non-stick frying pan over medium heat. Add onion, tomato and garlic and cook for about 5 minutes or until softened. Add rice and stir to coat grains evenly.
In a saucepan, heat stock and water until hot, then add to frying pan. Add turmeric and stir to combine. Bring to the boil, then reduce heat and simmer for 20 minutes, stirring occasionally. The rice should retain its shape and be slightly firm.
Add seafood and prawns. Mix well to distribute evenly through rice. Cook for further 8-10 minutes or until heated through.
Add peas during the final 5 minutes of cooking seafood.
Season with pepper. Sprinkle with parsley and serve with Salad.
This dish is great for people who are trying to shed some kiols because it is low fat and good sources of protien.

LEMON CHICKEN:
Recipe Ingredients:
1 lemon (zest and juice)
1/3 cup chicken stock
2 tablespoons soy sauce
2 teaspoons brown sugar
1/2 tablespoon honey
1 small red chilli finely sliced or 1 teaspoon chilli sauce
2 Chicken Breasts
1 teaspoon sesame oil
2 teaspoons crushed ginger
1 clove crushed garlic
½ Red Capsicum finely sliced
3 spring onions
1 tablespoon sesame seeds
2 Cups rice cooked to serve

Recipe Method:
. Mix the lemon zest, juice, chicken stock, soy sauce, sugar, honey, and chilli in a bowl. Before you marinate the chicken do a taste test to balance out the tartness, saltiness, sweetness and heat.
2. Place the chicken into mixture and marinate for 10-20 minutes.
3. Heat the oil in a pan.
4. Add the ginger and garlic and sauté until fragrant, about a minute.
5. Add the chicken reserving the marinade.
6. Sauté the chicken until cooked, about 3-5 minutes.
7. Add the reserved marinade and simmer until the sauce has reduced and thickened, about 7-10 minutes.
8. Add the green onion, sesame seeds and remove from the heat.
9. Serve on cooked rice or have with a nice salad or a varity of vegies.
This is one of my favourites,tastes amazing and great for you. Low in fat and good source of protien.

TUNA AND MUSHROOM PENE PASTA:
This Recipe Serves 4.

Recipe Ingredients:
400g penne pasta
400g tuna canned in brine
1 large onion
2 clove garlic crushed
300g button mushrooms, sliced
1x375g can light n creamy canned milk
2 teaspoons seeded mustard
1/4 cup chopped flat leaf parsley
10 Cherry Tomatoes halved.
1 tablespoon Olive Oil
salt and cracked black pepper
80g grated low-fat tasty cheese
50g Parmesan Cheese

Recipe Method:
Cook Penne as per instructions on packet do not overcook. Make sure it slightly undercooked.
In a non stick frypan heat olive oil and cook the onion until softened, around 5 mins.
Add crushed garlic and mushrooms and stir fry for 1 min.
Now add the evaporated milk and simmer for a further 2 mins. Season with lots of pepper (to taste) then add the penne and, seeded mustard parsley and tuna and stir until fully incorporated.
Now add to an oven proof dish. Top with cheese then add the halved cherry tomatoes faced up then sprinkle with parmesan cheese and bake for 15-20 mins.
Serve with a side salad.
Great meal for weight loss. Low in fat. Tuna is a great source of protien if you are on a diet.

FOUR BEEN BEEF CASSEROLE:

This Recipe Serves 2.

Recipe Ingredients:
200g porterhouse beef, sliced finely
5g olive oil
1 large garlic clove
½ onion finely sliced
50g mushrooms, quartered
420g chopped tomatoes
420g can four bean mix
10g parsley, finely chopped
Salt and pepper to taste
Parsley to serve

Recipe Method:
On Med heat Olive oil in saucepan and cook the onion until softened, around 5 mins. Add garlic and beef and cook until lightly browned.
Add mushrooms and cook for further two minutes until slightly softened.
Drain and rinse four bean mix and add to mushrooms. Then add the chopped tomatoes and parsley.
Simmer for 25-30 minutes or until meat has softened.
Serve with hot vegies.
Great for a cold wintery night. Perfect weight loss dish because it is low in fat sodium and sugar and high in protien but also tastes fantastic. This meal will keep you feeling fuller for longer because it has low GI.

BEEF AND VEGIE STRIFRY:
This Recipe Serves 4.

Recipe Ingredients:

500g Eye Fillet, or Sirloin Beef, (I used Eye Fillet) Sliced
1 teaspoon sesame seeds
2 tablespoon sunflower or canola oil

Vegetables:
1 large broccoli cut into florets
2 large carrots diced or sliced
1 large red capsicum
200g Peas and Corn (I used frozen)
200g button mushrooms
1 large onion sliced

Sauce:
3 tablespoons Mirin
1 tablespoon oyster sauce
1 teaspoon dijon mustard
2 tablespoons Rice Wine Vinegar
2 tablespoons Light Soy Sauce
1 tablespoon brown sugar
1 teaspoon sesame oil
1 teaspoon crushed garlic
1 teaspoon crushed ginger

Recipe Method:
In a non metallic bowl or container mix the Mirin, rice wine vinegar, mustard, soy, oyster sauce, sugar and sesame oil. Add the garlic and ginger and mix well. Place the beef in a bowl and pour half the mixture, mix and ensure that there is liquid on all pieces keep in fridge until ready to cook. You can marinate the beef up to 1 hour prior. Keep the other half of the liquid for the vegies later.
Place the broccoli, carrots and peas/corn in wok with ¼ cup water, place lid on top and steam for 5 mins – or you can pre steam in steamer until just cooked. Set aside.
In the wok, heat ½ the canola oil and stir fry the onions first for around 4 mins, and then add the capsicum. Stir fry for another 4 mins. Place in a bowl and set aside.
In the wok, heat the remaining canola oil and place half the meat and stir fry for 1 minute, set aside in bowl and cook the remaining meat. Put with the other meat.
Now it is time to put all together. Place onions and capsicum back into wok, stir for 30 seconds, place the vegetables and add the remaining sauce. Stir fry for 1 minute then add the meat and stir until all is incorporated.
Sprinkle sesame seeds on top.
Serve with rice.
This has the best flavour this something I cook heaps great for weight loss and low in fat.

CHICKEN SALAD:
This Recipe Serves 2.

Recipe Ingredients:
2 chicken breasts
200g Lettuce
100g cherry tomatoes cut in half
100g (½ large) cucumber sliced
120g mushrooms wiped and sliced
½ red capsicums cut into strips
1 tablespoon olive oil
2 tablespoons balsamic vinegar
80g feta cheese

Recipe Method:
Heat grill or pan. Remove all fat and sinew from the breast and if necessary flatten with a rolling pin or mallet so the chicken is same thickness.
Spray the chicken with oil, season with salt and pepper on both sides and place on grill or BBQ, med heat and cook for around 5 mins each side. You can place a pan lid over so the chicken cooks quicker. Once cooked set aside to rest.
Place all salad ingredients above into large bowl. Slice the rested chicken and place into salad bowl as well. Drizzle olive oil and vinegar onto ingredients and mix all around.
Place portions on to plate.
I love cooking this if I am really tired after work really quick and tasty. It is also low in fat sodium and sugar.

BEEF CHOW MEIN:
This Recipe Serves 4.

Recipe Ingredients:
500g lean minced beef
1 large onion, finely chopped
1 teaspoon finely chopped garlic
1 tablespoon olive oil
2 cups finely chopped red cabbage
1 cup finely chopped Chinese cabbage
1 carrot, grated
¼ cup Kecap manis
1 teaspoon Curry powder

Recipe Method:
Heat non-sick pan over medium heat.
Add oil, lean minced beef and onion and cook, stirring until well browned.
Add red and Chinese cabbage and carrot and cook for a further 4 - 5 minutes.
Add kecap manis, curry powder and ½ cup water and stir to combine.
Serve immediately with rice or noodles if desired.
This is a super fast meal to cook. It has lots of fibre so great for weight loss.

BROWN LENTIL AND VEGETABLE SOUP:
This Recipe Serves 4.

Recipe Ingredients:
1 tablespoon olive oil (15ml)
2 carrots, diced (200g)
2 zucchini, diced (200g)
2 sticks celery, diced (100g)
1 brown onion, finely chopped (100g)
400g can diced tomatoes
2 cups salt-reduced vegetable stock (450ml)
400g can brown lentils, rinsed, drained
1/2 cup flat-leaf parsley leaves, chopped
1 lemon, quartered

Recipe Method:
1. Heat oil in a large saucepan over medium-high heat.
2. Once the oil has heated, add the zucchini, onions, carrot and celery. Cook until onion turns clear and vegetables soften.
3. At this point, it is time to add the vegetable stock and the canned tomatoes to the saucepan. Stir soup through, cover and let it come to the boil. Once boiling, reduce the heat to medium low and simmer for 15 minutes uncovered.
4. After 15 minutes, the lentils may be added to the soup. Stir the soup for 5 minutes until lentils have heated through.
Great winter meal doesnt take too long and lentils are so good for you! high in dietary fibre,folate,vitamins B1 and minerals also low in fat and saturated fat.

These are some fast and easy meals that taste great none of these meals take me over an hour to make. If you try these you are 100% having a healthy feed! Go follow the amazing @ElisaMGeorge on twitter! If you try any of these meals make sure to tell me how you went and even send a picture to my twitter @JessMalaholin. Thanks for reading and I hope these ideas help you. Xx Jessica

Health and Fitness tag!

Today I have a special guest on my blog, my bestfriend Ashleigh Thomas and today we are doing the health and fitness tag!

Q1
How fit would you consider yourself to be?
ASH: I think I would be around a 7 out of 10, I workout 5-6 days a week once a day and considering my bff is miss Jessica who is a PT uh I think im kind of forced to stay in shape but thats a good thing.

JESS: I think im pretty fit being a personal trainer I have to be fit my life is around fitness and health. I workout 6 days a week usally 2 times a day morning and afternoon.

Q2
Are you happy with the shape you are in?
ASH: Yes! it took me a while to get to my goal weight and im at so yeah bro no one can tell me im fat because I dont care im friggin happy

JESS: Totally am I have worked years to get where my body is and im still trying to improve it but im at my goal
weight like ash so im not trying to shed any kilos.

Q3
Do You play any sports?
ASH: Yep I do! I play the best sport in the world netball go try it kids best sport its my number 1 hobby!

JESS: No I dont I use to play a ton as a kid but now I just workout im no netball freak like Ash.

Q4
What is your favourite exercise/s?
ASH: Sort of answered before netball game and netball training I also love cycling and running and I love doing boxing with Jess

JESS: my number one favourite thing to do is boxing I do love boxing with Ash its always so much fun and I love boxing with my boyfriend to. I also love to run swim and bike ride.

Q5
How dedicated are you in terms of exercising?
ASH: Im would say pretty dedicated I always make myself go to the gym or go for a run even if I don't really want to and I think I have become more dedicated over the years.

JESS: I am dedicated I make sure every week day morning that I get up early enough to fit in a morning workout because it gets me ready for the day and I do 2 workouts 5 days a week!!!

Q6
What is your least favourite exercise?

ASH: Mine I know 100% its rowing we are worst enimes we have world war 3 going on I just find it hard and so boring!

JESS: Mine would be leg press!! It is so painful and the next day my legs kill!!!

Q7
How important is leading a healthy and active lifestyle for you?
ASH: it's pretty damn important I eant that great bikini body not that girl that everyone looks and I like to feel positive about my body!

JESS: 100% important I no way want to die early I want to live a long amazing life and of course every girl want a hot bikini bod and as Ash said I do like to feel good about my body.

Q8
Do you pay attention to how healthy your eating?
ASH: I do try and eat healthy all the time Jess has always told me a 80/20 diet is the best and it is! I don't record what I eat I just make healthy choices

JESS: Yes im a PT and I tell my clients how to eat healthily so of course I am. 80/20 diets are the bomb if you just want a healthy lifestyle not to shed kilos 80/20 is what I live by!

Q9
Do you smoke alot once in a while once before or not at all?
ASH: Hell yeah I smoke at least 2 packs a day... JOKING! NO it ewwwies I will never smoked and never will

JESS: Smoking is gross I have never smoked EVER and I never plan on trying it!


Well thankyou for reading this hope you enjoyed its something a bit different and I got to do it with my bestfriend Ash! Go follow this girl on twitter @AshieLThomas! and if you do this tag make sure you let me read send it to me through twitter @JessMalaholin Xxx

My Family!

Family... Some of the most important people in everyones life. What does Family have to do with health and fitness you may be thinking, They bring happiness and happiness is a big part of health.
To me my family are the most important people in my life They are always there for me and support me in everything, they also give me there opinion on things and kick me into line when needed. I have a big family my mums side is Italian and my dads side is Australian most of mums family live in WA and same with dads. Im very close with everyone both sides of family get on so well we are like 1 big family. They are people that always can make me smile. I feel like It is a good thing to catch up once a week and thats what we do. Your family should be people you can Turn to.
My boyfriend who I have been with for 2 years now has been super amazing. I met him when I was out one night at a bar and I played the hard to get girl but from the moment we started talking I knew he was a great guy. We are so a
like, Im a tomboy at heart Im a personal trainer I love to exercise, love sport ANY SPORT, Surfing and the beach, we share the same hobbies so we have a great relationship and I love him so much!


Thanks for reading! Prt 2 coming soon! Xx Jessica

Being a Personal Trainer

Being a personal trainer to me is the best job in the world. Im helping people achieve there goals I get to see people change from an overweight person with an unhealthy lifestyle to becoming fit and healthy and I get to be apart of that, its so amazing. I train 12 or more clients a day, some sessions are group sessions with 2-5 people that are more bootcamp ourdoor style training but I do take them in the gym, I also do one one with my clients. I sit down with my clients once a week and discuss diet plans and their progress, I think this is so important. I believe that you should vary clients training from indoor to outdoor to boxing to cardio I make sure they are doing different things. Helping people is so amazing and thats what makes me get up at 5:30am or 5:00am or even sometimes 4:30 or 4:45am. How I became a PT was I went to TAFE and got my certificate III in fitness then I got my certificate IV in fitness which were great courses. Then I became a PT at an old school gym with only around 3 other PT's, it was such a great learning experience I worked there for about 7 months then a great job came up at the gym I work at now which includes Old school and New school sections Its great I have been working here for 3 years now and I have loved every minute. I have made such great friends with other PT's at my gym and im great friends with some of clients. I really recomend becoming a personal trainer lots of early wakeups but its great. Thanks for reading Xx Jessica

You Still Have to Have FUN!

Watching your weight or living a healthy lifestyle doesn't you cant go out for dinner or have a night with friends. So many people think you can't do this. I tell my clients you can still go out but choose the healthy option, all restaurants have healthy things on there menu and they taste amazing too. Whether it is a steak and chips and salad ask for potato instead or just leave some of your chips or it could be some sort of pasta chose a tomato based pasta instead of creamy. You wont feel like you are missing out. Another thing I tell my clients who are not trying to loose weight is the rule of one treat meal a week, I do this as well. I usally do alot of social things with friends and family on weekends and even during the week but I usally save my treat meal to the weekend. I plan around that meal. Say if I know im going out to dinner on Saturday with friends I will say right I will have my treat meal then and If I know im going to mums the next day for lunch unfortunatly I have to miss out on dessert! For a treat meal have whatever you want if you want a creamy pasta dish or a cheese burger from maccas or a cremé brulé HAVE IT! its a treat meal but make sure you work out the next day! This is way of still having fun a glass of wine or a beer and have you deserve it after a week if eating well and exercising! Thanks for reading Xx Jessica

Ladies lets go makeup free!

Listening to my favourite perth radio this morning Lisa Paul and Baz on 92.9 I heard that they were talking about ladies/girls feeling pressure to wear makeup or not feeling confident and wearing it to the gym. Ladies just letting you know you are all beautiful in different ways so no need for the makeup! Im not going to say I have never felt the pressure of having to wear makeup. This has been an on going issue for me, as a 14 15 year old girl it started I felt like I wasnt pretty enough so turned to makeup and oh im telling you turning to makeup, WORST FREAKING MISTAKE EVER. When I wasnt wearing makeup I thought I was totally ugly. This problem went on for so many years. Until my nonno passed away and I learnt what was important in life not worrying about how pretty you are. Now I feel comfortable in not wearing any makeup and my boyfriend of 2 years has made this an easier journey before. I know people who dont like wearing no makeup in front of there boyfriend or husband thats just wrong. GIRLS YOU ARE BEAUTIFUL. Girls wearing makeup to the gym is just gross your there to get hot and sweaty not look pretty. Sometimes because im a personal trainer I will do a workout in the gym once im done work and I have makeup on That a new story I understand that people have work. So Lisa Paul and Baz have organised a makeup free day tomorrow so be a part of it like I am and go NO MAKEUP! Xx Jessica

Shoe Addiction

My wardrobe is full of things I dont need or dont wear anymore, how much stuff I have and dont use or wear is crazy. Below im going to list what im happy to sell to people, if you want more info ask me via twitter. The things im selling will not be too expensive. I think i will put on ebay as well!

SNEAKERS- Nike free run+ in platinum violet worth $100 selling for $70
Nike zoom Vomero+ in metalic silver cool grey worth $130 selling for $100
Nike lunarglide+ in white hot punch worth $110 selling for $80
Asics GT 2170 in purple grey worth $190 selling for $150

Heels- Jimmy Choo Sepia shoes- these were a 21st present from my Nonna and they were a size 6 size too small great condition selling for $200

Pumps- sparkly silver c21 pumps selling for $15
Lepard print vybe pumps selling for $15



Thanks for reading contact me if interested tops jackets and jumpers post to come!! Xx Jessica

Outdoor Workout

You dont need no fancy gym to workout! You guys have no clue about how many times of heard someone say "I havent worked out before because I dont have the money to afford going to a gym". THAT IS AN EXCUSE! you dont need a damn gym! To be honest I 100% prefer being outdoors doing a workout than being in a gym and guess what its free! With my clients I dont train them everyday so I somedays take them outdoors and do and outdoor workout with them so they dont slack off when im not training them! I love a good morning beach run its one of my favourite things to do on a Saturday or Sunday I love waking up getting my workout gear on and going for a bare foot run on the beach with my music playing. Somedays I wakeup early and run and watch the sunrise come up on the beach. With myself and with clients I like to go to the closet park and do an old school hardcore workout including sprints,situps,pushups,burpies and at home and at the gym I workout we have sandbags so I include them in the workout, OH and cant forget the good old dreaded army crawl crowd fave uhhh not! Another type of workout is a boxing workout pick up a set of boxing gloves and you need a workout partner for this, My partner is usally my boyfriend who does boxing sessions at least 2x a week! So he is great to set up workouts for me and motivate me I suggest you chose someone really motivating! I get my boyfriend to hold the gloves for me why I punch. I do this at my local park but its easy enough to do it in your backyard. When I do this with clients and with my boyfriend I include other exercises as well such as pushups ect. I love including leg kicks as well great for toning the leg. Cycling is fun and great workout I love to do it with a group of clients or a group of friends. Somethong that I do sometimes is ride a few kms get off and do 15 burpies and repeat a few times changing the exercise every time, good to change it up. These are only a few suggestions so get active no excuses! Xx Jessica

My favourite workouts

I love working out its one of my favourite things to do, it helps be destress forget about things and let out my anger and can make me feel totally great! I have so many favourite workouts I workout 2 times a day usally some people have told me that is not something you will stick to and guess what guys i have 3yrs and I have stuck to it so suck on that bitches!!! People eat when they feel certain emotions NEVER EVER DO THAT I train when I feel emotional. My favourite workouts that I do are:
Running
Interval Training
Cardio
Spin classes
Boxing
Beach Training
Swimming
Yoga

These are my favourites I do them all the time Try them out!! Xx Jessica

The issues of life STAY STRONG

Something I tell my clients my family friends and my young cousins is you have to believe in yourself and put yourself first and be truly happy with yourself, its so important. I had the hardest time with this I appeared like i was cool and fine but I have always put so much pressure on myself its just how I am. As a kid I was good and running and in our athletics carnivals I had my peers expect me to go out and smash it my family, my dad would get me out running 3x a week this was with sports training as well so I was fit, he pushed me he gave me tips he believed in me he was my biggest motivator. He just wanted me to win and as much as this being a great thing it added to the pressure he did the same with my sister and brother who were good at swimming. Before a race as small as 100m sprint I would feel sick I couldnt sit still a few times I cried im a passionate and emotional person and I put that into what ever I did. I still had self doubt I couldnt stand at the line and say to myself common do your best I always had the thought of loosing. I drill into everyone close to me that you can do it nothing can stop you. It felt like the end of the world when I lost a 400m race everyone was expecting me to win mum dad but i came 3rd I was devostated I started crying I felt sick but at this moment I thought this is good I have only lost a few races im a good runner I lost so what I gained confidence in myself I went up to the girl who came first and congratulated her. It was like a switch had switched and I felt proud and dad was still proud. Im so competitive still and i still do have some self doubt issues but it has improved im no sore loser anymore I tell people not to be a sore loser be happy with what you come its not the end of the world. Xx Jessica

Updated eating plan

My diet plan has changed since last time so I wanted to share it with my readers im not saying its the best diet plan EVER but it works for me and keeps me healthy!

BREAKFAST:
5:30-8:30- Weetbix with soy or almond milk
Sultana Bran with soy or almond milk
Just Right with soy or almond milk
Museli with soy or almond milk

5:30-8:30- With breakfast I usally have a black coffee or sometimes a green tea
MORNING TEA
9:30-11- small bag of on the go nuts
no sugar low fat yoghurt
Piece of fruit
LUNCH
12-2-Chicken salad
tuna salad
Rye bread sandwhich with chicken or ham or meat from the night before and salad
Wholegrain wrap with same as above
Leftovers from night before
AFTERNOON SNACK
3-4- If I do a workout after work I will have a post workout shake
make a mini fruit salad
DINNER
6-8- I like to eat chicken or fish for dinner and sometimes a red meat like lamb or beef I like to include colourful vegies with lots of health benefits I also usally include salad with my dinner
DESSERT
7-8- fruit salad with a spoon of yoghurt
Yoghurt
I rarely eat this meal though

8-9- Green tea or any type of herbal tea


This is my eating plan and I dont have to try hard to keep to it because its how I naturally eat but sometimes on certain days it will change. Too some people this will seem like not a great eating plan but it works for me I seem to have alot of energy and I feel good so it works for me! Thanks for reading xx Jessica

It aint easy

Changing a lifestyle is hard you are changing what you are use to, changing from a lifestyle that includes unhealthy foods and limited exercise to healthy eating and exercising reguarly is a big change. People who start this find it hard to keep motivated and thats why I think you should have a personal trainer to keep you on track, of course some people dont have that money. You need to get information if your not going to have a personal trainer know the foods that are good for you know what to stay away from find out what exercises are good for parts of the body. You need to cook basic foods if you are unsure of dishes to make cook raw vegies always safe also add lots of colours and make you eat your greens. Eating healthy and working out can be hard but think its your life depending on it. If you dont have a PT do it with a friend or a family member that is sure to keep you motivated. Its hard it can be hell but its doing your body good. So never ever give up xx Jessica

Treat Yourself

Health and fitness is tough to stick to, people quit easily! A thing to make you keep going is treating yourself! If you have reached a goal doing something for yourself! To keep going you need to see change and feel good about yourself, what I mean by treat yourself is make yourself feel good, whether it is getting your nails done, getting a massage, going out with mates, having a glass of wine on a saturday night out, I dont mean get a large bag of chips and pig out NO WAY! Do something that will make you feel great and know that you are doing it because you have done something well such as lost 5kg or reached your goal weight, worked out every day of the week whatever you are proud of yourself for. I tell my clients to do this because its helping your mind. Xx Jessica

PART 2

Primary school was one of the times of my life, High school seemed a scary though bigger school communtity new teachers new faces. My sister was already there and she loved it better than primary school. I had alot of friends that went to primary school with me but over time that changed I was making loads of new friends and having fun. Over time I had self doubt issues and wasnt liking who I was. I knew I wasnt fat that wasnt the issue it was im not pretty enough. This caused so many fights with my parents we wern't aloud to wear makeup to school but I saw all the other girls did so I tried it and I felt better about myself with makeup, my parents were strict about no makeup to school but I chose not listen. On weekends I would put so much makeup on I looked so much older I just wasnt happy. This issue went on for 2 years until my nonno passed away, this was devostating For about 2 months after I would cry myself to sleep. He was a wonderful man and was always smiling and happy even when he was sick. He fought through so much he tried to get through cancer but it got the best of him. This was a life changing moment im just like why am I worrying about how pretty I am people are going through much worse things. I taught myself to think I am beautiful I dont need makeup to make me beautiful. My nonno was and is the biggest inspiration in my life. If you think you are not beautiful YOU ARE! I can walk around without makeup and it doesnt bother me somedays I dont even wear makeup to work maybe some mascara and foundation and lipgloss but some days I do like to wear a face of makeup but the point is you can change if you want to! Xx


PART 3 coming soon

My life... PART 1

I know this is a health and fitness blog but I thought I would tell you about the first part of my life. I was born on Feb 27th, My parents are Jodie and Michael and my older sister Samantha who was already born. I was born into a Big family mum being italian they always have big families and mum having a big family too! As a kid and I say I am the same to this day im a very bubbly and happy person mum always tells me as a baby I was the same! I was someone who hated being bored and settling down so from 5 years I was doing sport and I did heaps of sports for ages, netball soccer swimming athletics and hockey were some of my favourites. As a kid I wasnt concerned at all about my body weight and sometimes I wish I could go back in time not worrying. My parents made sure I was active and had a good diet. My sister and I are very alike so we got on very well and still do, we were always there for each other. A year after I was born my brother Jake was born and Sam and I always babied him and we still do hes our little baby boo boo!! All us siblings are all so alike! At school our parents made sure we got good grades we had tutor every 2 weeks, we tried hard to get good grades at school, Jake was always the naughty one Sam and I were angels. Primary school was one of the best periods of my life met amazing people and made great friends! Xx Jessica



Part 2 coming soon

That one damn food

Everyone has that one food that you just love, as healthy as I am I have that one food I love and crave no its no chocolate or lollies or chips its nutella! I love nutella as a kid I use to love it once a week on Saturday as my treat I would have nutella on toast! My parents didnt mind I was fairly active, I did soccer swimming and athletics so it was my treat! I dont have it once a week but once in a while I will have nutella on toast my fave! You will have that food that you just love im not saying you cant eat it but just limit yourself and dont make it a regular thing. Xx Jessica

Happy Easter

Happy Easter! Many kids love this time of the year but so do many adults! I personally love this time of the year to be with my family and celebrate, I always treat myself for the hard work I have done! I limit myself too how many I eat and so should you! Its ok to treat yourself but dont binge on chocolate. What to do with all those Easter eggs you get, something that I do is I keep some and then yes its hard to do but throw the rest away. I have a really big family and if we bought eggs for every single person each would end up with heaps of eggs so now we mainly just give $10 but I still end up with some chocolate! So have a good Easter dont eat too much chocolate and if you are in WA watch out double demerits! Xx Jessica

Nothing Like a Good old Battle!!

This week with 8 of my clients im doing a competion! Im so not a fan of same old training and I thought lets make this fun and make a competion! Each day 3 people will be elimenated. On the last day 3 will be left and the winner will win an ipad and cant forget bragging rights! This is not only a change to what they are use to and so much fun but also can make them train harder, I know that when I train with someone I feel some much more motivated instead of 100% I give it 110%, I think it will be tough because they are all great but will be really good fun to watch and im telling you they are going to go through a whole 2 hours of hell. Im not giving an ipad away for a little amount of effort its going to be hard but they are use to it! If you are a PT then try something like this it will make them train there ass's off but they will enjoy! Xx Jessica

plan plan plan

Planing is the key to a healthy lifestyle, exercise and diet needs to be planned. Every sunday I plan what exercise I am doing for the week and plan roughly the diet I will be eating. Im not a believer in having a strict diet plan I just roughly plan eg. I might say that for dinner I want to include chicken so then I come up with something that includes chicken. I know alot of you probably go out and dont know what your going to eat that is the same with me, what I try and do is I try and stick to healthy things but of course you are aloud some treats! I make sure that i just have a killer workout tge next day. You also have to plan your exercise. I only plan one workout a day and that is in the morning, but that doesnt mean I cant do more I usally do do more because I love it. People say to me why arent I loosing weight I say you are not planning start planning be organised and you will notice a big difference, try it!!! Xx Jessica



By the way if you want me to blog about something that you need help with or want to know more about it ask me on twitter @JessMalaholin

Self Confidence

Lots of Women and Men just dont have self confidence. As much as this sound like it has nothing to do with health and fitness it does, its not healthy to hate everything about yourself. No one in this world will be fully happy with themselves but you can still love other things about yourself. Im going to tell you about a personal experience about myself not having self confidence. When i was younger I think I was in my teens around 15, and i just hated everything about myself I was so unhappy. I had so many fights with my mum because my school had a no makeup policy and I would see all these other beautiful girls who wore makeup, I felt ugly so I wore it to school mum saw i got in so much trouble. On the weekend I would pile on the makeup to feel beautiful. How I was feeling inside was horrible, I would on a happy face be my bubbly self but I wasnt feeling like that. When I was in my last year of school, the sadest thing in my life happened my nonno died from cancer I find this so hard to talk about. He was my role model he was an amazing person he loved life was always happy and he was still like this to the day he passed away. About a month after this I realised why the hell am I worried about how pretty I look, people are much worse off than me, im going to change be happy with myself and I knew it wouldnt happen overnight but in whatever I do I put in 100% so I tried. Every morning I got up said Thankyou for my life to God, I still do that. I stuck a quote in a frame and hung it on my wall which said Live Love and Laugh that is the quote that changed my life I now have it tattooed on my foot, then I would look into the mirror and say I am beautiful. Doing all this I now feel confident and extremly happy and its all thanks to my amazing nonno. As much as wish he was still here hes not and I just have to try and accept that but he is in my mind every single day every workout he is my motivation. Self Confidence is a really
hard thing to find you just have to search then your whole life will do a 360 from unhappy life to happy life. There are still things I would like to change like being taller is the main thing but I cant change it so I just got to accept. Hope this helped you and try and change to positive thinking Xx Jessica


Love and miss you Nonno but you are always with me

Just Loveee

Being a personal trainer I dont just train the body i train the most amazing part of the body... the mind! Many many people turn to eating junk food and living an unhealthy lifestyle for many different reasons. I have had to deal with lots of people in lots of different mental states. One big thing is other peoples opinions and other peoples hate towards you. Dont worry about them who are they to judge you if people are talking smack about you who cares they no way deserve to be a part of your life. Its a part of life people just say mean things and it can hurt but you just have to try and not let it affect you. Instead of eating junk and not getting off your ass, forget about it get the people out of your life and go workout!! As much as I say this i also know that you might talk smack about people to LETS STOP RIGHT NOW! you hurt other people and that is no good thing so lets JUST LOVE and be happy positive people Xx Jessica

Tip for a Healthy Diet

Healthy eating shouldn't be about being really skinny I think it should be about feeling great about your body having more energy and keeping yourself as healthy as possible, being fit and healthy. This can be achieved by learning about the nutrition basics and using them in a way that works for you.  Eating healthy begins with being educated with learing how to eat smart. Some people think that if you eat healthy you can eat as much as you want WRONG its also about how you eat. What you and the foods you choose to eat reduce you chance of getting illnesses such as heart disease cancer and diabetes

Set yourself up for success:

Simplify: Instead of being so overly concerned with counting calories and measuring portion sizes think of adding clour variety and freshness to your diet. This way you are setting yourslef up to have a great healthy diet and you are amking it easy for yourslef. Focus on finding that you love (that are healthy) and easy recipesa that incorporate fresh ingredients. Gradually your diet will become so much healthier and more delicious.

Start Slowly: Trying to make your diet healthy overnight is ridiculous not smart and unrealistic. Changing everything at once usally from my experience leads to giving up on your new eating plan. Take small steps like adding salad full of different colour vegies to your diet once a day or switch from butter  to olive oil when cooking. Your small changes will become a habbit then add more healthy things to your diet.

Every Chnge Matters: You will probably never have a perfect diet. You dont have to completely eliminate the foods you enjoy to have a healthy diet. Mine and many other peoples goal is to have a long term goal which mine and I think others should be to feel good, have more energy and reduce risk of cancer and disease. If you have a misstep dont let it derail you get back on track staright away. EVERY HEALTHY FOOD CHOICE YOU MAKE COUNTS!

My second tip will be uploaded soon...



 Keep checking my blog for tip 2!! xx Jessica

Leg Workout

I think there are so many men and women out there who really dont feel great about showing there legs, I think for girls its really great to show your legs it looks really femine, for guys they just want those musculer leg im going to give you my leg workout that I have done with my clients.

Run or Cycle- 10 minutes to warm up

Squats- 3 set between 6 and 10 reps

Leg Extensions-  3 sets between 6 and 10 reps

Leg Curls

Leg Press

Lunge- 3 sets between 20 to 30 reps

Spin bike- 20 minutes


The number of reps you do will depend on fitness goals

•  Muscle and Strength 6-10
• Muscle tone 10-15
• Aerobic 20 or more

For an areboic workout you can do this in any order. The main focus is rasing the heartbeat.

You dont need to stick to this workoput I think you should vary your workouts it makes it much more enjoyable and ensures that your muscle have new challenges.



Xx Jessica

Best Glutes Exercises

Exercising is so important, it really does matter if you eat healthy but dont workout. It matters because that food is staying in you not being worked off. Food is our fuel dont eat and dont workout! Im going to tell you some of my favourite Glutes exercises that I do myself and that I do with my clients.

GLUTES-



Squats are one of the best exercises to have toned glutes. They also keep your hips and thighs toned as well! Squats are also good for helping as build strength for daily activities.



Lunges are great to do because you know you are wsorking your glutes but you are also working so many other muscles aswell! The front leg is working your glutes anf hamstrings and your back leg is working quads and calves. There are so many lunges you can do and the bonus is your are working so amny muscles at the same time

Step ups are a facourite of mine for sure! You just need to make sure the step is high enough i have it as high as my knee but as a beginer start low. If you dont use a high enough step or dont feel you are working your glutes get a higher step!


Hip Extensions are great but you have to remember that they only work the glutes! I like to use a weight as shown above!



One leg deadlifts are another great exercsise because they dont just work your glutes they also work your hamstrings and lower back! The one leg version adds more intensity, but ig you have a bad back I warn you dont do this exercise

Running is a great glutes exercsise ecspecially when you have hills added in. The great thing with running is it has many benefits you can do it anywhere, it reduces stress, good for weight loss and best thing is it makes you feel so good. Sprints are also great to burn more calories and tighten that booty!



Bike riding has to be my favourite exercise because it works so many muscles your glutes, thighs and hips! Riding is also great for your heart. If you dont have a bike go to the gym and do a spin class they are great fun! to whip that booty into shape stand up and ride!


Kickboxing is not only great for your glutes but also greta for the enitre body! Woman will burn up to 500 calories in 45 minutes FACT!


I hope you guys try out these exercises because I know they really do work! Stretch up before you do any of these. Dont make it a one off exercise needs to be done often to start seeing your body change!

Xx Jessica

Never Never Never Give Up

I have a client who has changed so much and I have got the chance to watch him change. The first day we met I was thinking what a great determine guy, but I couldnt have been so wrong! It was the first training session and I told him what we were going to be doing and from that moment on I know he was going to be one of those guys that always complain, what to give up and doubt themselves. He was saying things like "This sounds hard" " I dont know if I can do this" "I thought the first sessions supose to be easy". We got into the session and I heard no stop complaining and excuses. He wanted to quit but I said you have to keep going no quitting aloud. Its one of my rules that you cant quit but If you walk out I dont want you back.He used every excuse in the book "Im having a heart attack, I feel sick, I dont feel that well. I dont care if you vomit its not a life threatning things so you can keep going. Sessions were full of complaining for a long time but one day I just had enough. I just said go, go home if you dont want to be here dont want to change dont want to live a happy and healthy life then go home and dont come back till you change. I didnt see if for at least a month then he came back and said I want to change I will not quit! At first I didnt believe him. But sure enough he was right he was so much more determine, I didnt hear one excuse and he wanted to change. Still to this day I train him and he has no more weight to lose he just wants to build up muscle so this hows what self beliefe never giving up and determination does!

XX JESSICA

Drink lots of Water

Water is something that our body needs lots of, if we dont drink water we will die. I make sure i drink at least one litre of water a day but if I can drink more I make sure I do. If you dont drink enough water a day you will get headaches and that is your body telling you I need some water please. Water doesnt just keep you alive but it makes your skin and hair alot better, but of course for that you cant just rely on water.

I always take a bottle of water where ever I go whether its to my local servo or just a short walk around the block I still take a bottle of water with me. For me its a habbit I just automatically get my water botle. Before exercise I usally give my body lots of water now lots of people say it gives you stiches but if you are fit you shouldnt get stiches. After workouts its so important to refuel your body with water so make sure you always drink lots of fluids and water after your workouts. Xx Jessica

What you should eat and what you should stay away from

Food is something we need to survive, If we didnt eat we would die. We need to make sure we are feeding our bodies the right fooods there are so many bad processed sugary and fatty foods out there that if you keep eating you are sending yourself to an early gravel. When I buy something on the packaging I will look at the sugar and fat content, I dont really buy packaged things though. For me my diet is very strict and I make up a healthy eating plan every week and i follow it and if I know im going out in the week I will make sure I plan around that and its ok to ocasionally have something unhealthy.

Foods you should eat-  Fruit and vegies I would say are by far the most important remember to go for 2&5 everday, fruit and veg have so my nutrience I make sure everyday I will have ta least 2&5. Lean meat I include for iron and protien I do eat alot of chicken, one of my favourite things to do with meat is to make up my own marinade I only make my own I dont by already marinaded products. When you make your own you know what you are putting in. I like to make my meat tasty not plain and boring. You should include milk into your diet for calcium to give you strong bones if you dont you have a higher chance of getting osteoperosis. The milk I drink is either skim or hilo i have both in my house, If you dont want normal milk you should atleast have almond, rice or soy milk all good for you and you are still getting calcium. Fish you can eat as well if you dont want to eat meat but I eat both and I like to be adventurous with both. Pasta is a good food to have sometimes but not all the times I usally have it every 2 weeks, because my family is italian I  grew up eating alot of pasta and i absoloutly love pasta but i just cant eat it all the time and when I do I try and make it healthy but still taste great, When i go to nona's i get to great myself! Grains are really a must in your diet, you are gettig grains if you eat wholemeal bread, that is the only bread I will eat because it is one of the healthiest. Chia seeds are great to have I make chia panckaes sometimes and they are much more healthy than the normal pancakes.


Food you shouldnt eat- A massive no go zone is bought processed rubbish it all usally contains so much fat sugar and salt make your own healthy treats and food you dont need to buy processed things dont be lazy and make things yourself. Stay away from really fatty foods like cream, fatty meats and most cheeses use milk instead of cream or just stay away all together. Fizzy drinks STAY AWAY they contain so much sugar some contain up to 8 teaspoons of sugar some even contain more when you are drinking it think what it is doing to your insides. Salty foods are some of the worst like salty chips if you keep eating them you are going to become overweight very quickly. Lollies and chocolate I know for some people it may be hard but just think if you eat to much you are going to become overweight its ok as a treat sometimes but limit yourself to how much you eat. Fast foods and takeaway make your own food so much fat and oil is put into fast food, sometimes you amy be so tired and think its the only option its not, some nights you may have leftovers freeze them and  take it out when needed REMEMBER STAY AWAY FROM FAT SUGAR AND TAKEAWAY FOODS! XX JESSICA

My Healthy Eating Plan

MY HEALTHY EATING PLAN!

•  BREAKFAST- Breakfast is the most important meal of the day and I make sure I always eat breakfast, I like to change up my breakfast- I have JUST RIGHT CEREAL WITH CHOPPED BANNANA, PORIDGE WITH A DRIZZLE OF NATURAL HONEY, SAULTAN BRAN WITH CHOPPED BANNANA, OR A MUSELI. These foods are so good for you and taste really great i like to add fruit with my breakfast because it gives it more flavour and is healthy as well

• MORNING TEA- I dont always have morning tea becaause I ont always feel hungry i ony eat when im hungry I wil have- DRIED FRUIT, NUTS OR PUMKIN SEEDS. These foods are light but they are enough to fill me up and I always make sure I weigh how much I eat.

• LUNCH- For lunch I will always include some sort of meat and lots of different vegetables, I dont like to eat boring food so I always make my lunch exciting as possible not just a plain old ham cheese and tomato sandwhich! I eat- CHICKEN SALAD, TUNA SALAD, HAM OR TURKEY SANDWHICH WITH SALAD OR WRAPS. These things are really great to eat but they are so good for you I include as many vegies as I can and i dont have massive portions I only eat till I feel full and dont serve myself heaps.

• AFTERNOON TEA- This is the same as morning tea I dont alaways eat it only if im hungry if I am I eat- YOGHURT, FRIT, CUT UP VEGIES AND LOW FAT DIP.

• DINNER- This is another meal you do need to eat and again I try and amke it as exciting as I can and I like to amke sure I use alot of colour, My boyfriend is quite a fussy person so I cant cook all out there stuff but I cook simple and exciting and since cooking like this my cooking has become so much better some of my most common meals are- I COOK ALOT OF CHICKEN AND BEEF, I LOVE TO MAKE MY MUMS THAI BEEF SALAD ITS SO HEALTHY BUT HAS SO MANY FLAVORS. THE OTHER DAY I MADE FISH PASTA BAKE AND IT TASTED REALLY GREAT WHEN I WAS EXPECTING IT TO BE REALLY DISTGUISTING.

• DESSERT- This is another meal i dont always have but I might have something light and healthy not like ice cream and chocolate sauce ewww!- FRUIT SALAD, FRUIT AND YOGHURT, OR SOMETIMES I GET LOW FAT PLAIN YOGHURT AND ADD VANILLA ESENCE.

 XX Jessica