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And The 2013 Fall Challenge Winner Is…

Before we announce the winner of our grand prize drawing for all the successful fall challengers out there, Peanut and I want to first congratulate each and every one of you for moving and grooving with us over these past 20 days. We wish we could send prizes out to you all because you all earned it!

But there could be only one winner this time around, and that winner is…. Mary Elwart! (see her final check in below)

Screen shot 2013-09-23 at 1.59.00 PM

Let’s give Mary a big round of ‘applause’ and congratulate her on her winnings (our exclusive Peanut calendar and newest DVDS will be headed your way soon Mary!!). And even if you didn’t win the big prize, hopefully you’ve entered the official fall season with the best prize of all – increased energy and a more positive outlook on the upcoming months!

Big thanks to you all for all of your hard work, dedication and sweat!

We can’t wait to do this again with you all soon (yes, we will have more challenges in the VERY near future, so please stay tuned). And don’t forget, you can still keep working out with us and follow a rotation by sticking with our weekly class schedule! Get it delivered every week direct to your inbox by signing up for our email list here).

Your friends,

Jessica (& Peanut!)

The Peanut-ism Of The Day

Peanut-ism

 

This message was brought to you by Peanut.

It’s So Hard to Say Goodbye (To My Old Gym Bag)

Peanut checking out the new bag

Peanut checking out the new bag

Today I had to finally say goodbye to a dear old friend of mine of over 12 years. My trusted gym bag/backpack that I purchased back when I lived in New York City, that’s traveled with me to countless gyms for workouts and classes in numerous cities and states, finally fell apart in it’s old age (I’m amazed it made it this long!). It was a great sling backpack that I bought at the Gap, and was just perfect – not too big, slung over the shoulder for even support and with plenty of compartments to keep me organized.

Sad as I may be to let it go, it was time to say good bye and hello to a new one! Today I purchased Lululemon’s* “back to class” bag that I think will definitely get me through the next 12, or possibly 24, years (if I find something I love, I will use it until it falls apart!).

This water-resistant bag has even more compartments than I know what to do with,  including a waterproof drawstring bag for wet gym clothes (brilliant), padded straps, easy access cell phone compartment, water bottle pocket and a detachable front pocket/pouch than can double as a small purse. At $128, it certainly was much more expensive than my old Gap bag, but I think the durability factor and organization potential alone will make this a worthy investment.

*I am not affiliated or sponsored by Lululemon in any way and purchased this bag on my own accord. I just liked it and wanted to share it with you.

Do you have a bag (for the gym or otherwise) that you are loving right now? Tell us about it in the comments below!

 

5 Reasons Your Health And Fitness Goals Are Doomed to Fail

GOALS_JESSICA SMITHAs a wellness coach, I used to work with private clients one-on-one, and goal setting was a main focus during our sessions. I can tell you from personal experience, most of us set ourselves up to fail from the start – myself included! And if you don’t know any better, it’s not your fault. Now is the time to change that! If you haven’t been successful with your goals in the past, here are a few reasons why they may not be working for you:

1) You Aren’t Creating Goals, You Are Simply Making Statements

For example, let’s take a goal I often hear: “I want to lose 5 [or insert any number here] pounds.”  Not exactly a goal that sets you up to succeed – in fact, it’s more of a general statement than an actual goal.  A ‘goal’ like this will probably leave you more frustrated than when you started. Why? A couple of reasons: First, it’s pretty vague – it doesn’t tell us two main key factors: how you’ll lose these pounds (will you reduce your calorie intake? Increase your calorie burn? By how much each day?), and by when you’ll do it (in 1 week? 3 months? Before you leave for your high school reunion on Dec. 1st?).

Related: 50 Ways to Stay Motivated to Lose Weight

2) Your Goals Aren’t S.M.A.R.T.

‘SMART’ Goals are specific, measurable, attainable, realistic and on a timeline. Studies show that the ‘smarter’ your goal is, the more likely you are to achieve it.  Let’s say you want to decrease your sugar intake. Make that a smarter goal by saying, “I will decrease my sugar intake by 20 grams by replacing my current breakfast cereal (20 grams of sugar per serving) with oatmeal every day for the next 5 days.”

I think the big question to ask yourself here with your SMART goal is: is this realistic? If you’ve decided you want to shed 5 pounds in 1 week, you may want to check in with what you would actually have to do to make that happen (and truly evaluate if you want/can/should do what it takes to get there).

Related: If I Don’t Have Some Kind of Hardcore Plan, Can I Still Reach My Goals?

3) Your Goals Create Frustration

Sometimes goal setting isn’t just about adding more tasks to your day, you may find you also need to eliminate a few things from your schedule in order to really make them work. For example, let’s say your personal goal is to start exercising five days a week, an hour at a time. Let’s do a quick reality check here – you are currently working 60 hours a week and taking care of your family, you barely have enough time to get in enough sleep, let alone workout. This is where you may need to eliminate or rearrange a few things before you get started and then re-evaluate if hour-a-day workouts five days a week is realistic for you right now. Can you ask a friend to watch the kids for an hour on a Saturday so you can take your favorite Zumba class? Better yet, can you take the whole family out for a hike/bike ride/swim together so you are all exercising together on the weekend?

Or, maybe you need to come up with a plan of action that works better with your current schedule – instead of hour long sessions 5 days a week, you may want to try squeezing in three 10-minute exercise ‘breaks’ throughout your day (one before work, one at lunch and one while dinner is cooking) three days a week. If you are able to handle that well by the time you reach your deadline, try adding a few more days a week or increase your time from 10 to 15 minutes at a time.

Related: 10-Minute (or Less) Workouts

4) Your Goals Don’t Excite You

Another really key component of any goal (in my opinion) is the real reason WHY you want to achieve it. When you can connect with a deeper reason (like being able to keep up with your kids on the playground) and link it to your goal, it’s a great reminder of why you are putting in the time and effort, and how good you’ll feel after you’ve achieved it. What makes you feel better in the long term: being able to smile, laugh, run and play tag with your two beautiful kids after years of sitting on the sidelines feeling too out of shape or embarrassed to move, or looking at a number on the scale? Tap into that deeper, emotional reason you want to achieve your goal and go back to that feeling to help pull yourself through tough times.

5) You Have Too Many

Try to stick with one goal at a time – a laundry list of goals often stays just that – a list. Simply focus on a single goal (especially during our fall challenge!) and stick with it. Once you’ve mastered that one, then it’s time to focus on the next. Sticking with a single, smaller shorter term goal gives you the opportunity to achieve one goal at a time, and allow you to feel successful and encouraged while you work towards a bigger picture vision you may have for where you want to end up.

Finally, I’d encourage you to think beyond weight loss goals. I’ve seen too many unrealistic goals come and go that end up in unnecessary feelings of frustration, self-loathing, which often leads to binging or ‘giving up’ on regular exercise (what’s the point?). Instead, keep it simple. If, for example, you want to increase your daily water intake to help improve your energy level, don’t go from drinking two glasses a day to a full gallon – you’ll explode! Start off by adding two additional 8-ounces glasses a day, and once that feels easy, add another glass until you’ve reached your goal.

I hope this helps some of you with creating your personal positive energy goal for our fall challenge, and beyond! Please feel free to revise your goals anytime, post them here and check in along the way and let us know how it’s going so we can cheer you on to success!

Click here to find out more about our Fall Challenge and join us!

Tell me, what’s been keeping you from achieving your goals? Or, if you’ve achieved them, how did you do it? What made the difference between setting the goal and accomplishing it? 

The 2013 Fall Fitness Challenge!

Fall Fitness Challenge Jessica Smith

WELCOME TO OUR 2013 FALL FITNESS CHALLENGE!

It’s time to get started on our 20-day mission to help you have more energy this fall! Why? Because when you have more energy, its easier to reach all of your goals – whether you are striving to lose weight or simply feel great, boosting your energy level is the perfect place to start.

STEP #1: SHARE YOUR PERSONAL POSITIVE ENERGY GOAL BELOW

Post your positive energy goal for the challenge in the comments below – tell us what you’ll be focusing on over the next 20 days! (Some examples include: “I will start my day with a 5-minute breathing exercise to help relieve stress and focus my mind,” or “I will end each day by writing down 3 things I am grateful for in a journal,” or “I will focus on fueling my body with nutritious and healthy foods first,” or “I will add two 8 ounce glasses of water to my daily intake.”)

When you check in each day on our YouTube video page, let us know what daily steps you’ve taken towards this personal goal of yours. Share and get ideas from our community members about how to incorporate new, energizing, healthy habits and let’s help keep each other accountable!

STEP #2: FOLLOW OUR DAILY WORKOUT SCHEDULE 

Each workout is 30-minutes-or-less to help you fit in exercise without feeling overwhelmed! Remember you can always add more if you feel you need to, but check with your body first. You may not need more WORKout time, but maybe more movement – enjoy some extra fun activity that energizes you.

Once you’ve completed the workout for the day, leave a comment on the YouTube video page to let us know that you finished it, how it went and how you are feeling. If there are days that you don’t feel up to the assigned routine, feel free to substitute another workout, just check in on the same video page so we’re all commenting in the same place 🙂 I’ll be responding to everyone’s daily check ins at the end of each day. (Don’t forget, you MUST check in every day in order to be eligible for our grand prize drawing and a chance to win my 2 newest DVDs and a Peanut calendar!)

STEP #3: HAVE FUN!

Let’s make this something we can all look forward to doing together as a collective team! Peanut and I will be cheering you all on 🙂

Note: If you are joining us late, you can always jump on in! Please just be sure to check in on each video by Sept. 21st in order to be eligible for the final prize drawing which will take place on Monday Sept. 23rd.

Here’s to a fabulous & fun FALL!

THE FALL CHALLENGE WORKOUT SCHEDULE:

Day #1: Monday Sept. 2: *NEW* Cardio Ball Blast! (airing Sunday, Sept 1st – the video won’t be available until then)

Day #2: Tuesday, Sept. 3: Barefoot Fusion Walk

Day #3: Wednesday, Sept 4: Kickboxing Circuit

Day #4: Thursday, Sept. 5: Yoga Abs

Day #5: Friday, Sept. 6: *NEW* Ballet Body (airs Sat. August 31st)

Day #6: Saturday, Sept. 7: Lower Abs Circuit + 9-Minute, Low Impact HIIT

Day #7: Sunday, Sept. 8: Stretch & Strength

Day #8: Monday Sept. 9:  Cardio Mat Fusion

Day #9: Tuesday, Sept. 10: Strictly Strength 

Day #10: Wednesday, Sept 11: 30-Minute HIIT

Day #11: Thursday, Sept. 12: *NEW* Cardio Pilates (airing Sat, Sept 7th – the video won’t be available until then)

Day #12: Friday, Sept. 13: The Rise & Shine Workout

Day #13: Saturday, Sept. 14: Total Body Resistance Band (no band? use dumbbells instead)

Day #14: Sunday, Sept. 15: *NEW* Stretch, Rest & Relax (airing Sat, Sept 14th – the video won’t be available until then)

Day #15: Monday Sept. 16:  2-in1- Toning

Day #16: Tuesday, Sept. 17:  Kickbutt Kickbox

Day #17: Wednesday, Sept 18: Single Sided Strength

Day #18: Thursday, Sept. 19: Floor Barre

Day #19: Friday, Sept. 20: Bikini Body Circuit

Day #20: Saturday, Sept. 21: LAST DAY! Let’s Disco Dance Walk!

The 2013 Fall Fitness Challenge Starts Monday!

Don’t miss out! Subscribe to our channel & visit jessicasmithtv.com!
Learn More: http://wp.me/p2yZMt-te

WHAT IS THE 2013 FALL FITNESS CHALLENGE ALL ABOUT?

We want to help you have more energy this fall! Why? Because when you have more energy, its easier to reach all of your goals – whether you are striving to lose weight or simply feel great, boosting your energy level is the perfect place to start.

HOW DOES IT WORK?

We’ll be posting a specific workout schedule featuring workouts exclusively offered FREE on JESSICASMITHTV (the fall challenge schedule will be posted on jessicasmithtv.com on September 1, 2013). We’ll be working out together 7 days a week, but for no more than 30 minutes a day (unless you want to do more!). Once you complete the workout video for the day, check in by posting a comment on the YouTube video page. We encourage you to connect with our community – ask and answer each other questions, cheer each other on, etc. I’ll be personally replying to each daily check in on the assigned day.

HOW LONG WILL IT LAST? 20 Days (Sept 2 – 21st, 2013)

WILL THERE BE A DIET PLAN INCLUDED? There is no specific diet or eating plan with the challenge (I’m not a nutrition expert, so I don’t give out nutrition advice since that’s not my area of expertise). Instead, I encourage you to make healthy choices for yourself based on the question, “will this improve my energy?” (If you’d like more specific nutrition advice, please check out our Great Abs Guide which includes eating guide created by a registered dietitian).

WILL THERE BE PRIZES? Yes! Everyone who checks-in on YouTube after completing their workout for the day, for all 20 days, will be eligible for our random grand prize drawing. I’ll be giving away copies of my latest DVDs – Walking for Weight Loss, Wellness & Energy and Total Body Balance along with an exclusive copy of Peanut’s new 2014 calendar [be sure to watch the vid for more details about this!]

HOW DO I JOIN? Subscribe to our YouTube channel JESSICASMITHTV and follow us on Twitter and/or Facebook, and subscribe to our blog [there’s more info about how to do all of this in this vid].

The Peanut-ism Of The Day

Peanut _ Jessica Smith

Get All The Details On Our Upcoming Fall Fitness Challenge!

WHAT IS THE 2013 FALL FITNESS CHALLENGE ALL ABOUT?

We want to help you have more energy this fall! Why? Because when you have more energy, its easier to reach all of your goals – whether you are striving to lose weight or simply feel great, boosting your energy level is the perfect place to start.

HOW DOES IT WORK?

We’ll be posting a specific workout schedule featuring workouts exclusively offered FREE on JESSICASMITHTV (the fall challenge schedule will be posted on jessicasmithtv.com on September 1, 2013). We’ll be working out together 7 days a week, but for no more than 30 minutes a day (unless you want to do more!). Once you complete the workout video for the day, check in by posting a comment on the YouTube video page. We encourage you to connect with our community – ask and answer each other questions, cheer each other on, etc. I’ll be personally replying to each daily check in on the assigned day.

HOW LONG WILL IT LAST? 20 Days (Sept 2 – 21st, 2013)

WILL THERE BE A DIET PLAN INCLUDED? There is no specific diet or eating plan with the challenge (I’m not a nutrition expert, so I don’t give out nutrition advice since that’s not my area of expertise). Instead, I encourage you to make healthy choices for yourself based on the question, “will this improve my energy?” (If you’d like more specific nutrition advice, please check out our Great Abs Guide which includes eating guide created by a registered dietitian).

WILL THERE BE PRIZES? Yes! Everyone who checks-in on YouTube after completing their workout for the day, for all 20 days, will be eligible for our random grand prize drawing. I’ll be giving away copies of my latest DVDs – Walking for Weight Loss, Wellness & Energy and Total Body Balance along with an exclusive copy of Peanut’s new 2014 calendar [be sure to watch the vid for more details about this!]

HOW DO I JOIN? Subscribe to our YouTube channel JESSICASMITHTV and follow us on Twitter and/or Facebook, and subscribe to our blog [there’s more info about how to do all of this in this vid].

Join Our 2013 Fall Fitness Challenge! [video]

Don’t miss out – learn how to join our 2013 Fall Fitness Challenge – starting Monday, September 2! (Be sure to watch the full video to learn more about how to navigate our YouTube Channel and blog too).

SUBSCRIBE to join our community and follow on social media for daily tips & support:
Facebook: http://on.fb.me/196EUU6
Twitter: http://bit.ly/12qqPkl
Blog: http://jessicasmithtv.com/

More full length, professional quality DVD workouts are available at: http://bit.ly/11Cn9qo