Thanks to some chit chat on the S.W.E.A.T. Motivation Facebook page and Jess knowing when her clients really need something, many people attended the first of many monthly motivation meetings. If you were unable to come, please read the items below.

Motivation - S.W.E.A.T. Fitness StudioMotivation

  • Everyone plateaus, everyone has bad days/weeks.
  • To get past a plateau you need to change something…. exercise classes, types of exercises, number of times you exercise a week or diet
  • Jess recommends not writing off the classes you HATE… classes like Insanity, TNT, RIPPED and Piyo are hard for a reason. Try going to them, do what you can and you will see change.
  • Become goal oriented. Set goals for yourself… REAL goals (not I want to look like this celebrity)
  • Use the S.M.A.R.T. mantra… meaning goals should be
    • TIME LIMIT (Have one)
  • You have to really want it..sleep, eat and breathe that goal.
  • Have a plan to attain your goal


  • Fuel your body for your lifestyle.
  • Eat to be the person you want to be.
  • If you have an off day or you cheat on your meal plan, don’t feel guilty about it. Own it and move on. Do better the next day.
  • Jess eats every two to three hours to keep her body fueled and to keep from over eating. If you know you will eat again in a few hours, you’ll be less likely to take a second helping of something.
  • Plan and schedule your meals. If it the healthy food is available at your fingers tips, you’ll eat it and leave the other stuff.
  • Pick one day and prepare foods that are easy to eat or throw into a meal later in the week: chicken tenders, avocado, veggies, fruits etc

Easy Healthy Recipes (for better directions ask Jess)

  • Breakfast: Oikos greek yogurt, with fruit on bottom, 1 serving of muesli (oats)
  • Snack 1: Banana
  • Lunch: Egg whites, spinach (frozen), other frozen veggies and a grapefruit
  • Snack 2: Apple with almond butter (P28 found at Wegmans has lots protein)
  • Dinner: Hibachi: shrimp or chicken, cut up veggies (or frozen) like peppers, broccoli, etc., an egg, brown rice. Throw in a skillet with garlic and little butter.

Food tips

  • Drink water… not diet soda.
  • Sea salt is better than iodized salt.
  • No bleached white flour in your bread. (Read the ingredients)
  • Keep food as close to its original state as possible (eliminate low fat, low cal foods because of chemicals)
  • Cook for the whole family by preparing larger portions of the healthy foods.

Fueling before and after workouts

  • Before: eat a carb with a protein… example an apple with almond butter
  • After: high in protein if you did a strength workout, keep carbs to a minimum if you are going to bed in the few hours after eating.

Overall, we had a great meeting. We had lots of questions answered and talked about motivation. Hope to see even more people there next month, hopefully with some goals that were accomplished!

See everyone at classes this week!