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A Forgotten Factor to Weight Loss

Activities of Daily Life

The activities that make up your daily routine are burning calories and helping you lose weight. Take advantage of these weight loss opportunities. By increasing the intensity of these activities, combined with exercise and diet, can help you reach your weight loss goals faster.

Here are a few fun changes to increase your daily activities.

1. Walk or move while you watch TV. If you want to add fun movements to your walk, watch a Jessica Smith video on YouTube and walk while you watch TV.

2. Take your dog for an extra walk. I’m sure your dog would love the extra walk and so will your body.

3. Take the stairs. Any chance you get to take stairs rather than an elevator or escalator, go for it! This a great way to also spend your break time while at work. Not only will you be burning calories but you will go back to work with more energy than you had before.

4. Power clean your apartment or home. This is probably one of the best ways to burn extra calories. Turn on some music, put on some comfy clothes and get to work!

  • Put some elbow grease into scrubbing your tub. Switch arms so you can work both sides.
  • Engage your core as you sweep and vacuum…and everything else you do!
  • Make a routine out of dusting. Add jumping jacks or pushups in between furniture.
  • Dance to music while you work around your home!

5. Park far from the entrance of the store when shopping.  I’ve mentioned this before but this is a painless way to burn extra calories without having to try.

These lifestyle exercises can be a positive part of your life and improve how you feel with every step, dance and cleaning day you have!

Let me know if you have questions. Have a great weekend!

P.S. I have received some feedback regarding the black coffee article. Some people just can’t drink black coffee and that is ok. Here are a couple ways to drink your coffee without breaking the caloric bank.

  • Switch from a latte to a coffee with milk or dairy free milk. This could decrease calories by the hundreds.

  • Try using stevia or honey instead of white sugar.

  • If you want a latte or high-calorie beverage, understand that these calories need to be taken away from something else. So it needs to be considered a part of your meal.

Thanks again!



Foods to Lose Belly Fat

Let’s discuss the idea of how eating certain foods gives you a smaller waist. I see headlines and articles and books about it everywhere. I’m guilty like many of you, thinking every article may be the answer to the perfect body.

Unfortunately, though, we have to remind ourselves that our bodies just don’t work like that. It comes down to overall healthy lifestyle including clean eating, proper exercise and leading an active life in general. You also need to sleep and worry less to keep the stress levels from going attack mode on your core.

Now if we are just talking about the food and supplement aspect (because I know that’s what you all want to hear about) then here are some staples to keep in the house.

Monounsaturated fatty acids- found in delicious foods like olive oil, avocado, and dark chocolate have shown positive results for belly fat. One study found that a group of people on a high MUFA diet had lost more belly fat compared to the high carbohydrate diet whom actually gained weight in the abdominal area.

*Think Mediterranean diet or other healthy fat, low to moderate carbohydrate diet. My favorite snack including these mono-healthy-fats are macadamia nuts. Hearty and delicious! But really keep an eye on portion size because they will sneak up on you.


*Also note that fats are higher in calories so just because they are good for belly fat that doesn’t mean you can have as much of it as you want. Watch your portion sizes as to not exceed daily caloric needs. If you are unsure of your daily calorie needs, then See the link at the bottom of the page!


BCAA supplement-  Branch chain amino acids are essential nutrients that we get by eating healthy proteins. These amino acids, help maintain muscles and prevent muscle breakdown during exercise. It can be taken in liquid or pill form. They are great for pre-workout, during workout or post workout. This isn’t a miracle supplement but when used properly with diet and exercise it can enhance your core tightening results by maintaining muscle while burning off fat.

*Try Micro Ingredients Plant-Based Bcaa’s if you are interested in trying this supplement. After much research, this is the best brand I’ve found so far; with no artificial colors, no sugar, and no calories! Also if you practice intermittent fasting or fasting cardio this is a Must have in my opinion.

Parsley- no need to sit in a sauna for hours. recommends eating parsley to help you reduce belly bloat. It has a similar reaction as a diuretic and can help your waist slim down.

*Don’t like parsley? Try dandelion tea. It has great de-bloating benefits and it’s also very soothing and stress-relieving!

Heat/Spice- Chowing down on spicy foods may act as an appetite suppressant slowing you down during a meal. Spices like ginger, cayenne, and black pepper have been known to speed metabolism up to a higher rate during and shortly after your meal. Spice it up to save and burn calories all in one punch.

*I like to make my own thermogenic blends with chili pepper, cayenne, cumin, and turmeric. I put them in a separate container all mixed so I can saute or sprinkle my food whenever needed.

Protein- Adding a little protein to each meal or snack can help maintain muscle and help you build and sustain that lean core you’ve always wanted.

*Remember that protein can be found in more than just a slice of meat. Think grains, nuts, and seeds to help increase your protein intake.


Coach J

P.S.  In case you missed the beginning of the article… There are other important factors that come into play when losing body fat and that is a plan including both diet, exercise and a low-stress lifestyle. It’s always good to start making healthy food choices while staying consistently active. High-intensity interval training is a great way to get results fast!

Need help finding your calorie needs?


Dr. Sara Solomon- 

Juice Cleanse Review, with journal log: Earth Bar

I usually do a mild cleanse cutting caffeine and alcohol or cutting dairy or grains out for a week, a couple times a year.  This year I am trying a one day juice cleanse. I have had many questions from friends and clients about cleansing and one in particular is the juice cleanse. I honestly have never thought highly on the idea of it but to give it a fair and honest assessment, I must try it.

I researched some of the local juice shops to see what they had to offer. I found that Earth Bar had a cleanse that offers a little more product than most places and is affordable. They have two options and I chose the one with food, fiber pills and boosting shots. Here below is a list of all that is included and the order they recommend them.


Journal Log: Please feel free to skip ahead if you don’t want to see entire journal log. I bullet pointed the areas that are most important to read on. Be sure to catch them all!

5:00am- I woke up this morning excited, energized and ready for a challenge! A fridge full of goodies and looking forward to a refreshing day of cleansing!


5:30am- Total Greens with AM Pills- There is really something about the taste of liquid celery that just doesn’t do it for me. But I managed to drink almost all of it.

7:30am-  Liver cleanse juice- The liver cleanse tasted like heaven compared to the first juice. But still couldn’t finish the entire thing. It’s just SO MUCH juice!

9:30am-  Wellness Shot- I was pretty nauseated by the time I got to the shot.  I took one sip of the wellness shot and it immediately had me feeling better. It is extremely spicy and sour so I was only able to finish about half of it.

1130am Veggie Power-

  • Four juices in…Well, I can’t follow a recipe to save my life but I did what I felt I had to do to make me not feel sick. I had just got doing some of the following exercises (below) and really felt weak and exhausted. Keep in mind these were really light exercises that they recommend you do to help with cleanse. Anyway, I blended 1/2 the juice with 1/2 cup of greek yogurt. The protein helped me so much but I know I broke the cleanse already. Oh well, keep going.

*Side Notes added in, Activity for the day:Walked 10 minutes in early A.M,Then 20 minutes before noon,Yoga for 20 minutes.Then, I did an addition 30 minutes of walking but spread out throughout the afternoon and evening.

1230pm: Next is E3 Live Shot – This is weird tasting but surprisingly enjoyable. I liked how it wasn’t sweet and didn’t taste like a liquid vegetable either. THis was the first thing I actually was able to finish all of. Earthshot

130pm: Vegan wrap -or what I made instead-

  • They offer a wrap for you but instead I opted for another juice that I can just enjoy tomorrow and help with the transitioning period. Instead of the wrap, I made a veggie patty made from garbanzo beans and vegetables and ate that with mushrooms, sprouts and dijon spicy mustard. Light and refreshing and didn’t include a tortilla which is why I skipped the Earth Bar wrap option.

230pm: Citrus cleanse- This one tasted the best and and was light and refreshing. I could only drink about half of it though before I felt bloated full of liquid.  So I put the other half back in the fridge with the rest of the unfinished business.

330pm: Almond Milk- Oh wow delicious. Seriously so good and worth trying if you only go for one item at Earth Bar. I still can’t finish it though. . .

430pm: Yellow Jacket-

  • 7 juices in…Dread crept in… I just couldn’t fathom the idea of drinking another juice. I decided here that I am not going to force the next two juices down if it’s going to make me sick.

Yes I admit, I threw in the towel. But I kept myself in check!

  • In this case, I decide to have a snack/meal that is vegan, low calorie and still nurtritious. I had a portioned size bag of trail mix,12 slices of seaweed and 1 cup of brussel sprouts drizzled in vinegar for dinner. After I ate, I felt like a new woman!
  • The one day didn’t go as planned but I have 3 more juices left and a few leftovers for tomorrow. All in all the cleanse will just continue into another day but with less juice. Cheers to day two!

*Side Notes: I also sat in a hot sauna for 10 minutes after one of my walks. I took a salt bath after hot sauna to help with detox and used a couple of lavender oil drops to help with soothing any stress or tension.

Journal Log Continued Day 2:

530-630am: Lemon greens- Just forced it down.

830-930am: Citrus Cleanse-


This was my favorite from yesterday and I had half left. It was a delicious snack on a work break! Thumbs up to citrus cleanse.

1030am: Wellness shot- I also had half left from yesterday. I loved these shots; they ease any hunger pains and boost my energy instantly!

1130am: Veggie power juice that I turned into smoothie– I blended this with ice, blueberries and 1/2  cup of the greek yogurt that I didn’t use yesterday. This again was perfect! Adding that extra protein made me feel 100% better. 

1230-130pm: Vegan meal- I had the exact same thing as yesterday in place of the vegan wrap.

330pm: Trail mix with sweet potato- THat’s right I am over the juice.  

*The Gimme Greens  and Yellow Jacket juices were sent to work with my boyfriend because sharing is caring!

530pm: Vegan dinner- Had same as last night.

730pm: Almond Milk:


Delish! Again, I highly recommend trying this.

Activity for Day:  Walking 10-20 minutes at a time totaling 60 minutes. Didn’t have much energy for more than that.

  • Conclusion: Positive Notes: It was a challenge and I like challenges. I like them more when I fully succeed at them but I am not mad about turning my one day cleanse into two. There were a few drinks that you can see in my journal log that I thought really tasted good and gave me bursts of energy (Citrus Cleanse, Almond Milk and the two shots).
  • On the downfall though, I actually have cravings for things I don’t normally have cravings for like… fries! It was mentally challenging, physically challenging and way to much juice and sugar for me. Things like mental clarity and energy were also highly lacking.
  • A response to the question that I know some of you are asking. Well you didn’t do the cleanse exactly how you were supposed too. If you would do the one day cleanse as is, would you have gotten a good results? . . .Probably not, at least not much different of a feeling than I got after my two days of cleansing. Lets think about it, you are drinking juices all day. Spiking your blood sugar over and over and over. You will feel many highs and lows like I did. Bursts of energy then fatigue, fine then nauseated, happy then grumpy. You are only doing it for one day so you won’t have time to get used to it anyway. I believe that cleansing your body needs to be a gradual, gentle process and be done with healthy eating that you do consistently for a long time. I did this cleanse to be able to say that I’ve tried it. I really did give it my all and I was hoping that it would prove me wrong! But it’s not for me.
  • I would like to note, I am not saying anything bad about Earth Bar. I actually love their juice shop. They have great smoothies and fruit bowls. I continue to go back for the ginger shots and love the clean friendly atmosphere. They sometimes offer a free coffee with purchase in the mornings during the week which is an added bonus. I do recommend you at least walk in and check out their shop. They have so many healthy items to choose from that could suit your needs.


I hope this helped you with any future decisions on a juice cleanse.



Thanksgiving Holiday Helpers to Avoid Diet Distruction

Hello Just Fit clients and Nutritious Gossip Readers!  I love you all and care deeply about your results, therefore I want to help you have a joyful Thanksgiving without ruining all of your hard work. I promise I’m not trying to be an evil trainer and make you suffer over the holidays:) Feel free to enjoy a piece of pie and/or glass of wine …Fill up on turkey and all festive items. That won’t be what undoes your diet, It’s overdoing all of the above and going back for second and thirds because you filled up with the wrong foods. These suggestions below are simply ideas for you, not strict rules that I am forcing on you, but try to keep them in mind on your vacation and I think I you will be glad you did!

Justine’s tips to a successful weight-gain free Thanksgiving!

1. Start your morning off with a walk, jog or weight lifting session. It will boost your metabolism, burn calories and clear your mind for all the food decisions you will have to make today.
2. Make a breakfast or brunch festive smoothie- packed with healthy protein, fiber and fat.
Pumpkin Yum yum smoothie!
2-3 Tbsp pumpkin puree
1 Tbsp almond butter
8 oz of almond, coconut or soy milk
1 frozen banana
Dash of cinnamon, nutmeg, and stevia
1/4 tsp of vanilla
Blend and enjoy and share
3. Continue to eat regular snacks and meals throughout the day to keep your metabolism going. Doing so will also help keep blood sugar steady so you don’t arrive to your Turkey dinner ready to devour everything in site.
4. Dress nice! If you feel confident you will eat confident;)
5. If you are going to a party that you don’t know whats on the menu, take a healthy vegetable dish that you know whats in it. Fill your plate to the brim with it before digging in to the rest of the food. Feeling up on healthy fiber and nutrients will leave less room in the belly for all the unhealthy menu items. Here are some suggestions and recipes to go with it.
  • Asparagus-
I suggest swaping out the sugar with stevia or other natural low glycemic sugar.
  • Brussel sprouts
-drizzle with sesame or olive oil, and season with your favorite spices.
  • Mushrooms
(I highly recommend using gluten free bread or crackers for the bread ingredients:)
6. If you love LOVE love thanksgiving desserts her are a few ways to dodge a pie disaster. Take your own snacks, like Lara Bars!
  • If you love pumpkin pie or lemon desserts plan ahead and get a few Lara Bars- they have a pumpkin and lemon flavored bar that could curb your craving and keep you from going back for a second slice. THey are all natural and made with fruit, nuts and seeds.
  • Banana Bread addict? This recipe is for you! Take your own to the party and you will know exactly whats going in your body.
Well thats my list of helpers. I don’t think thats extreme by any means and there really is no saying no here. You are just making healthy swaps to better fit your healthy lifestyle. Try these Thanksgiving day helpers and let me know how it goes for you!
Peace and Love,
Coach J

Nike Fitness Gear Review

Nike has great stuff! I’ve always had good luck with my Nike purchases. Here’s what I can tell you…

Pull over training jacket: Black – sleek and looks really nice over fitness gear. Great for cool weather but not gonna cut for cold winter weather. It has the thumb slots so you can keep your hands warm and it can be zipped all the way to the top of your neck, if needed. I like how this jacket isn’t flashy at all. It is fitted and like I said before, very sleek.

Shoes: Nike trainers and all of their running shoes are great. Light weight and durable. I have narrow feet and they fit snug and comfortable so my only concern is for those who have wider feet this may not be the best option. The amount of padding on the bottom might be less than what you find in other shoes as well so if you have heel problems or need that extra cushioning be sure you try before you buy.

My Next Purchase: Nike Tech Pullover Fleece Hoodie. Yes I loved my last pull over so much I’m going to try another one. Pricey…yes but I think it will be worth it and if it lasts like my other jacket then it’s definitely worth it!

Hope this helps with your next Nike purchase!


Coach J

P.S: I thought this would be a helpful topic for people shopping for fitness clothes and gear since I pretty much live in it. I am a personal trainer and when I’m not training I am most likely exercising on my own. I thought I might be the right person to share my opinions on all the different fitness gear, clothing, equipment etc that I’ve tried. Stay tuned to here more about other brands and products I’ve used.


Foods for Energy

Do you ever feel like caffeine just isn’t cutting it. The bad news with caffeine is that your body actually gets used to it and sometimes it won’t give you the lasting energy you need. Eating the right foods and at the right times may help with energy levels and even your metabolism. Take a look below at some delicious foods that will keep you going through the day.

Brown rIce and other whole grains are great side dishes to your veggies. They have the healthy fiber and protein we need to stay energized for the long-haul. Need a little comfort food in your life but don’t want to wreck your diet try adding a warm bowl of oatmeal to your breakfast or brown rice with lime and cilantro as a side to your veggie salad.

Fruit like apples, bananas and oranges have a solid dose of glucose that is used for energy efficiently while the fiber makes us feel full and satisfied. The other benefit to fruit is it can help the common-sweet tooth curb the cravings. There is no excuse not to take advantage of this energy booster. Fruit is easy to take to-go and blending them up for a smoothie almost tastes sinful. (See the next energy-food for a smoothie idea)

Spinach and other leafy greens contain certain vitamins and minerals that fight tired eyes and even depression. Can’t stand green veggies, no Problem! Blend them up with your favorite fruits, a little carrot juice, Tbsp cocoa powder, almond milk and ice. You will quickly forget there is any greens inside it.

Almonds and other nuts have so much to offer with all the macronutrients in one punch. Add a rounded Tbsp of dried fruit like raisins to a handful of your favorite nuts to get a combo of slow and fast releasing energy for when you need it!

Legumes  like black beans and edamame contain protein but also fiber and carbohydrates that many other proteins are lacking. Legumes will keep you satisfied for hours to come.

See also edamame benefits:…mame-nutrition/

Another little something to think about with food and energy is how often you eat. Some people do well with eating only three meals per day and are comfortable with that. Others need to down-size the meals and make them more frequent throughout the day to ensure energy. If you feel that 3pm fatigue set in frequently you may be the small meal type. If you are a breakfast skipper I’m sure you get really tired mid-morning and probably really hungry as well. Always eat breakfast no matter what type of eater you are so you can get your metabolism going and get the energy you need to make it to lunch. If you need more meals throughout the day be sure to watch your serving size, those calories can add up fast an actually weigh you down. 

Use fruit and nuts for your snacks between breakfast and lunch and lunch and dinner. They both contain essential fiber to keep you going!

Do you have other snack ideas that boost your energy? Please share!

Hope this information helps you in one way or another. Please let me know if you have questions!

Peace and Love,


Sugar-Free and Gluten-Free Zucchini Bread

This is the easiest recipe in the world, you will love it! I make a batch every week on Sunday, cut it up into little squares, put them in plastic bags and snag a couple when I’m on the go. This zucchini bread is a really simple, low-calorie recipe that you can easily modify to your own taste buds. (such as adding a little more sweetener or tossing in chocolate chips) I like how simple the flavor is and how filling a couple small slices are so i don’t stray from the original recipe often. Just so you know, this is a sugar-free and gluten-free zucchini bread… oh yeah and paleo friendly too.

Here’s the recipe or whatever you want to call it. Sorry, it’s not organized as beautiful as a normal chef, but I sure as hell make it work!

1/2 cup almond butter

1/2 cup egg white

1/2 cup shredded/grated zucchini

zucchini-0022 tbsp liquid stevia

1 tsp salt

1 tsp vanilla extract

1 tbsp cinnamon (I like a lot of cinnamon so adjust if you don’t)

1 tsp nutmeg

1/4 tsp baking powder


Mix ingredients well. Bake at 350 degrees for 10-13 minutes. Check with a toothpick first to make sure it comes out clean.


I highly recommend if you are trying to lose weight or maintain weight, get rid of all the high-calorie snacks in the house, especially ones that are easy to access. Making snacks harder to access is a great way to get yourself away from the temptations. Freezing your treats is one way to do exactly that. An hour or two before snack time take out what you want to thaw out and this will give your mind time to realize that the single serving is all you really need!

Hope you enjoy the zucchini bread! Holler if you have any questions!






Detox Daily and Quickly with Easy Steps

Believe me I’ve been there too, thinking a cleanse or detox diet is the easy route out of a slump. Well if you ever tried a cleanse they aren’t always the cure to your diet problem. When it comes to detoxing you need nutrients that wont strip your body of healthy bacteria or load you with sugar. There are ways to detox without doing painful fasts or drinking disgusting juices. I have a few simple suggestions that you can add to your routine to detox daily and avoid that familiar feeling you get after a holiday or busy weekend with friends and food.

Lemons are a detoxifier and cleaner for your liver, kidneys and digestive system. Drinking lemon water can also stop the bad bacteria that causes indigestion and constipation. Benefits continue with lemons being an aid to weight loss, clear skin and even asthma!

Try it cold or warm and enjoy anytime a day. Morning is the best time to drink warm lemon water so it can get your digestive tract moving. 

Triphala Herbs

Triphala which stands for three fruits, is something of a hidden gem and is highly recommended in the ancient India Ayurvedic practice. It is well-known for cleansing the body so all the energy present is channeled to the organs. Triphala has a laxative property but much milder than any you would find in drugstores. In addition to cleansing and toning the colon it will keep the liver functioning properly.

Use exactly how it is directed on the label. If you are taking medications or have any health concerns, consult your doctor before using Triphala.

Leafy greens like spinach, kale, arugula and other like leaves should be added to almost all of your meals. They are packed with minerals like iron, calcium, potassium, and magnesium. Not only that, they are loaded with vitamins K, B, C, and E. Leafy greens contain phytonutrients that protect and cleanse your body of toxins and plenty of fiber to keep digestion functioning as it should.

They are low calorie and low carbohydrate making it a perfect addition to anything. You can even blend them up with a frozen banana, blueberries, almond milk and ice for a smoothie! 

Do a few easy tricks every day to fire up your metabolism and keep digestion flowing properly!

Please let me know how these steps go or if you have any questions!

Love always,


Triphala: The Benefits & Uses Of “The Three Fruits”

22 Health Benefits of Lemons

Keeping your Fitness Resolution

Whether it’s the start of February or middle of summer if you are working on a resolution or healthy lifestyle change don’t give up today or ever! Life tries to get in the way and often times (lets be honest) WE LET IT! I and many others are guilty of little lies and excuses to talk ourselves out of a wonderful routine that can save our lives. Start doing these tricks to maintain your routine and focus on keeping your Fitness Resolution!

Jot it Down – Go buy a inexpensive yet eye appealing journal to open multiple times per day. Write down the following, to create awareness of habits and accountability to yourself.

  • Every little thing you eat from the stevia you put in your coffee to the second glass of wine you had at dinner.
  • Log whatever exercise and movement you did for the day. Such as the walk around your office building to your trip to the gym (and what you did at the gym).
  • Emotions and feelings are important to log. You may look back and realize wow I always felt great after my morning swim. Keep doing that! Or I always felt tired after I ate the bowl of white rice. Stop doing that!

Add in Weight Training- Results are hard to come by when you aren’t doing some type of weight or resistance training. I know this is typical news coming from a personal training but there are reasons behind that!

  • Weight loss and Toning- By building muscle through resistance or weight training your body has to work over-time to keep the muscles repairing and growing. Which means more calories and fat being burned. Enough said… lets hit the weight room!!
  • Weight or Muscle gain- Lets say you are one of the types that just can’t put on weight or you want to see some muscles on that scrawny body. Well you aren’t going to get there by just eating thousands of calories. In that case, you will just add fat to your body or nothing at all. You must weight train to build layers of muscle tissue along with eating the proper amount of calories for weight gain. See below.

**Below I posted a link for both sections (whether you are losing weight and toning or Weight and muscle gain) with a calculator to help you figure out calorie amounts along with protein, fat and carb needs.

Join a Club or Team- This could mean a variety of options.

  • Grab your best friend to be your buddy system. I’m sure he or she would love to exercise with you!
  • Join a running, swimming, tennis or yoga club. There are so many groups to join that could create a fun environment of fitness while making healthy friends along the way.
  • Join a gym to gain access to quality equipment, a lively environment and advice all in once spot.
  • Ask a trainer for help. Yes again, coming from a personal trainer! It’s true though. . . how do you plan to be successful if you don’t have the right tools or specific knowledge on how to get there. Test a couple trainers out and find the one thats right for you!

Be the person you want to be and make it happen this year. You know if you give up this year you will have to start all over next year and who knows you may be further behind. Remember that YES It is hard! BUT it is hard for Everyone! Pushing through the rough spots will make you stronger and soon you will have developed a lifelong habit. Happy and healthy will soon be part of your very nature!

Thanks for reading my tips! Stay in touch and let me know how your journey is going.


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