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