WHAT YOU AND YOUR FAVORITE CELEBRITY/ATHLETE HAVE IN COMMON

GREENBODY BOOTCAMP BEAUTIES

February contest winners.  It's a tie!

ALL the women rocked it!  So proud of how each and every one of them dove into   4 weeks of lifting challenges, nutrition regimens and transformational coaching.  

"The GREENBODY bootcamp is different because it focuses on perfect form and healthy practice in and out of the studio.  With the clean eating nutrition plan I never felt hungry or deprived of the things I love to eat. 
It's more about being smart with when/how much to eat throughout the day. 
Jess gives you empowerment to hit the gym on your own.
Her technique is easily translated from the studio to any gym; it's not based on crazy fitness trends that force you to only workout at one location or with specialized machinery.  At the end of 4 weeks I never want it to be over!" ~ Rena

"Incredible!  I really enjoyed having workouts and diets specifically designed for what I was wanting to achieve.  My boyfriend's sister-in-law has seen the drastic changes and already mentioned an interest in the upcoming bootcamp.  She literally was like… how in the world are you so tiny? Totally made my day.  And she is a  dedicated Barry's, Modelfit-er, so it was incredible to hear her feedback. She has been doing those workouts for 6 months and has not seen the kind of change I did in 1 month.  Even in a class setting, everyone has a tailored workout experience and regimen because Jess is fully aware of our individual needs as well as our desires and goals." ~ Libby  

"Jess literally shapes a new you- physically, nutritionally, and mentally.  She went above and beyond what I had expected from a bootcamp, which makes it all the more impressive and unique; giving us nutritional advice, and really spending time with each participant." ~ Danielle

WILL YOU BE THE NEXT NYC SUCCESS STORY?  

sign up for the upcoming bootcamp

Do you wish your derrière was HIGHER, ROUNDER, STRONGER? 

Your wish is my command.

Unless born with an already stellar asset, one has to shape, challenge and build it.

MY SECRET STRATEGIES REVEALED:

*Lift 3-5 sets! 12-15 reps

*Choose appropriate weights to both challenge yourself and be able to keep good form. Do this and you will see results.

*2 legs/glutes lifting days per week + circuits throughout the week involving legs

Leg Press (high foot placement to engage glutes more than quads)

Plyometrics (box jumps, squat jumps, split jumps)

Stair Master (side cross step + centered 2 stairs at a time)

Step Ups (shoulder carry your dumbbells, should feel like effort, maintain good posture)

Bulgarian Squats

Hamstring Curls

Deep Squats (dumbbell goblet hold or straight bar overhead)

Kick Backs (machine or cables) 

Ballet Barre (arabesques, develope derrière) 

Dead Lifts (feet in Pilates stance, heels together toes apart, bend knees significantly keeping heels on ground, then power up to straight legs)

Walking Lunges (shoulder carry hold)

Still trying to achieve that flat belly?

Aren't we all?!  I get this query often. You're not alone.                               It IS possible with a little added discipline and consistency.                    Add at least one of my tips and you will experience success.

MY TOP 10 TIPS

1) JUMP!    Fire up your core in my Video #6

2) WINTER SOUP NEVER LOOKED SO GOOD

A liquid form at dinner gives our digestive system a much needed break as there are less solids to process. Try a puree of veggies with organic low sodium chicken or vegetable broth.

3) INTERMITTENT FAST

Allow14-16 hours between dinner and your 1st meal the next day. This next day consume 3 small meals comprising a total of half of your typical calories. Digestion lasts 8 hours and then our bodies begin to detox.  Please drink water during the fast.

Bonus Tip: do your cardio during the fast 

4) TRAIN YOUR ABDOMINALS                                                                                                                                                                                         Do any of the following consistently: plank variations, hanging abdominals, physio ball variations, Pilates ab series, Bosu variations

5) GET GOOD SLEEP                                                                                                                                                                                                       Sleep deprivation causes a rise in the cortisol hormone which leads to excessive belly fat

6) LET GO OF STRESS                                                                                                                                                                                                    Stress leads to triggers which can lead to over-eating and excessive cortisol which perpetuates belly fat

7) LEAD WITH GOOD POSTURE                                                                                                                                                                                ABS in and up! Channel all the great work you do in the studio (dance, Pilates, cross-fit, yoga) to your everyday life. As you sit in your office chair, as you enter a room, as you do the dishes, deepen your abdominals both in to the spine and up along the spine. This action leads to ideal posture, spinal support and the appearance of a beautiful midriff.

8) AIM FOR A CLEAN GUT                                                                                                                                                                                              Add probiotics to your everyday to ensure your healthiest bacterial balance in your gut. This balance determines how one ultimately processes nutrients and one's potential for weight loss. 

9) ELIMINATE REGULARLY                                                                                                                                                                                                Are you eliminating 1-3x/day? If not, get on the case. (Tips 2, 8 and 10 will help)

10) CLEANSE                                                                                                                                                                                                                            Do a 3-7 days seasonal cleanse. Recharge your cellular structure and witness your covered abs appear.

Self care is vital,

especially in the colder months when we are apt to the occasional isolation and stagnant energy cycle.

Elevate your mood, motivation and sense of well being this Winter.

- Socialize and and lean into laughter. Host a dinner party with your besties and serve healthy and delicious foods.

- Soak up the sunshine. Take a walk in the park and pause for a moment in the discovered sun patch.  

- Let the sunshine in. Open the curtains in your home.

- Slow down and listen to your body. There is a natural cycle in the rhythm of the body and mind in colder months to nest.

- Lavender gives the body and mind a sense of calm.

- A dab of grapefruit essential oil is wonderful for energy.

SCHEDULE YOUR SUCCESS

A SECRET to your success is consistency. 

The colder months challenge us, motivation declines, the desire to nest arises.  SCHEDULE YOURSELF, make plans and be accountable. Get to know yourself.  For example, if you save your training until after work, and once you arrive home it’s dark and cold outside and you can’t bring yourself to get your tush out the door to actually go to class, then CHANGE YOUR APPROACH and switch your exercise time to mornings.

- PLAN AHEAD, bring your training clothes to work with you and go straight from work to class/gym.

- SCHEDULE a morning class close to your work and bring your work clothes with you. (Most studios have showers)

- BE EFFICIENT. Duck out at lunchtime for an afternoon session.

- STRIKE THE FINE BALANCE with what feels both tough and doable, embrace your challenge and succeed, everyday.

- CREATE your schedule. Sunday before the beginning of the week, reflect, lean in and make choices. What felt good and worked for you last week? What would you like to improve upon this upcoming week? Schedule your classes and your solo time in the gym. You are accountable to those appointments. Show up for yourself.

ENJOY YOUR FANTASTIC WEEK! 

HOLIDAY SMOOTHIE

Holiday Season is full of delicious temptations…

whipped cream mocha latte this, pumpkin caramel frappacino that… I know, helllooo, it’s the holidays, yes please! Thing is, these drinks have no nutritional value and are full of calories!

Try this instead.

(recipe is high in healthy fats/fruits so please perform a kick ass workout previous)

HOLIDAY POST WORKOUT DESSERT SMOOTHIE

1 cup unsweetened vanilla almond milk

¼ cup water 

1 cup kale or spinach

1 tablespoon of organic almond butter or peanut butter

protein powder (Brown rice/hemp/pea) worth 20 grams

½ banana

1 medjool date

dash of cinnamon to taste

¼ cup of coffee if you like

ice

"How do I attend all these Holiday parties and not gain weight?!"

HERE ARE MY TOP 7 TIPS:

-  Fill your plate at parties with veggies and protein rather than all the little circulating hors d’oeuvres chock full o’ carbs and calories

- Practice intermittent fasting 2x/week to keep caloric intake balanced. 14-16 hours of fasting since last  time you ate, then consume half of your typical daily calories via 2-3  small clean meals

-  Cut the crust off of pie

-  Drink a glass of water in between alcoholic beverages

-  Choose red wine or simple cocktails without juice or mixers

- If you do splurge, go right back to clean eating the next day

THE MUTHASHIP STARRING DREA DE MATTEO... AND ME!

My client of many years, the incredibly talented and beautiful Drea de Matteo, (Sons of Anarchy, the Sopranos) launched her reality web series #themuthaship in December. This past Summer, I went to LA to get Drea's butt back in shape for filming the final ride of Sons of Anarchy. We had so much fun training and in just 3 weeks she reconnected to her core (important for moms), lost fat, got much stronger and felt reinvigorated.

STAY TUNED FOR MY WORKOUT VIDEO SERIES WITH DREA. COMING AT YA IN JANUARY

I wanted to make a video for women who desire an intense and effective workout and for moms who feel ready to dive in and get their bodies back. And… I decided to add some sass and humor.

Of course, the perfect collaborator was my longtime client and friend          Drea de Matteo (The Sopranos & Sons of Anarchy)

Each Monday, for the next 8 weeks,  GREENBODYNYC.COM Will Feature a     One Hot Mama Workout (aka “FU I’m 40!” a la Drea)

THE PROGRAM IS AN 8 PART SERIES.  

Each Session Is Under 10 Minutes.

- WANT A 1 HR LONG FULL BODY WORKOUT? Train Along With Each Video In Sequence

- ONLY HAVE 10 MINUTES TODAY? Move That Body! Choose 1 Video And Go Full Out!

- READY TO TRULY SHAPE YOUR BOD? Choose 1 Video And Repeat The Circuit 3-4X

- IN NEED OF SOME QUIET TIME AND RELAXATION? Enjoy The Warm Up And Stretch Sessions

VIDEO #1: THE WARM-UP  

THE WINTER BLUES? DON'T LET 'EM GET YOU DOWN

“Baby, It’s Cold Outside”...  Are You Experiencing Fatigue Or Low Energy, Irritability, Lack Of Motivation, Weight Gain, The Urge To Just Cuddle Up At Night And Hibernate? 

These Symptoms Can Feel Limiting And Thus Challenging To Break The Cycle Of Inactivity, Nighttime Eating And The Blues. Oh, And Then There’s That New Year’s Resolution You Made To Yourself To Lose Your  Holiday Curve And Get Healthy… But… Now It’s Dark And Cold Outside And Your Motivation To Get Your Arse To A Studio/Gym Is, How Shall We Say, Non-Existent.

 MY TOP 3 NUTRITION TIPS TO PHYSIOLOGICALLY

ELEVATE YOUR MOOD, MOTIVATION AND SENSE OF WELL BEING

1) RESTFUL ZZZZZs

 the body naturally wants to nest and rest more in colder months because the lack of sunlight results in a decrease in Melatonin and Affects Sleep Patterns/Mood

- Add 1-2 Tablespoons Organic Dark Tart Cherry Juice Concentrate In Water an hour before bedtime to wind down more easily and for a sound and Restful Sleep (Natural Melatonin)

2)INCREASE VITAMIN D INTAKE

decrease in sunlight (Vit d) may disrupt our body's internal clock and lead to a drop in seratonin levels (brain chemical that effects mood)

- take Supplement Form of Vitamin D

- eat Fatty Fish- Salmon, Tuna, Trout, Sardines, Tuna

3) OMEGA-3 FATTY ACIDS POSSIBLY PLAY A ROLE IN LESSENING DEPRESSION

- cold water fish

- Flaxseed/ Flax Oil

- Walnuts

- Supplement

The Above Nutrition List Is Merely Suggestion, Not A Prescription

VIDEO #2 CORE INTENSITY

WINTER BLUES? MY WEEKLY TIPS CONTINUE

Buddying up just might be your answer to your best body yet.

One of my greatest joys in life is time spent with friends, whether it be getting our hands dirty in the rehearsal studio or gym, enjoying stimulating conversation over a healthy meal or supporting and witnessing each other's aspirations. 

Exercise with your besties

Lean into laughter

          Social play time and accountability is win win

Generate endorphins together

Attend each other's favorite class and train as a duo with a trainer

VIDEO #3 LEGS PART 1

Last week to sign up for my FEBRUARY GREENBODY BOOTCAMP

Guaranteed body and soul evolution in 4 weeks

TELL A FRIEND AND YOU GET A FREE CLASS

when your friend registers for bootcamp at greenbodynyc@gmail.com