beingjoss

Sharing a few high protein snacks!

Which one would you reach for?

3 PRE-WORKOUT SNACK IDEAS for you!

I wanted to drop in to give you the good news!!!

I am opening registration for the 21 DAYS OF HEALTHY EATING CHALLENGE.

This challenge is meant to be your guide and motivation for the coming new year, helping you eat clean and attain your goals.

The challenge officially begins on January 9th running until the 28th. Registration will close on January 4th and I will be providing you with a program to follow.



Along with healthy eating, you will be held accountable by sending your progress pictures as well as your weight.

If you'd like to get more information or want to be added to this group, comment below.

Dedicated to your nutrition success,

Coach Joss

https://www.instagram.com/reel/Ckwihl-vf4m/?igshid=MDJmNzVkMjY=

Jocelyn Salas | Online Nutrition Coach on Instagram: "Facts: 4 grams of sugar = 1 tsp Next time you’re reading nutrition labels keep this in mind. #sugarsugar #holidaydrinks #starbucksholidaydrinks #nutrition #nutritioncoach" Jocelyn Salas | Online Nutrition Coach shared a post on Instagram: "Facts: 4 grams of sugar = 1 tsp Next time you’re reading nutrition labels keep this in mind. ". Follow their account to see 2411 posts.

Here for the long run!

As you may know, we offer nutrition coaching at VIBE, but what does that mean? What kind of coaching is that?

I'm here to answer that for you.

As a nutrition coach, my job is to give answers and solutions for all nutrition needs. I determine this based on the person's lifestyle, dietary preferences, goals, struggles, and needs.



👉🏼Lifestyle coaching: This program will focus on healthy nutrition, portions, and food quality.

👉🏼Macro Coaching: In this program, we dive into macronutrients. I provide set macros that cater to each individual's needs. With macro coaching, the focus could be weight-loss, fat loss, or muscle gain.

👉🏼Performance Nutrition Coaching: This program's main focus is fitness performance, when it comes to fitness performance the fitness aspect is the priority, and nutrition is meant to support the athlete. We focus on meal timing, macros, and micronutrients to name a few factors.



I am currently finishing the Women's Coaching Specialist Certification: In which we focus on a few of the important women-specific topics that many women face such as:

Diet culture
​Body image
Disordered eating
Restricting calories
​Emotional eating
Menstrual cycle issues
Menopause
​Pelvic Health
Hormone issues
PCOS
​Hashimoto’s


I hope this gives you an idea of the many areas that I dive into when it comes to nutrition.

Macronutrients:

All your calories come from three macronutrients, which are protein, carbohydrates, and fats. They give you energy, and you need them in large supplies.

Keep these tips in mind:

1. Eat enough protein!

The major building block for your body cells and tissues is protein. It helps you increase muscle mass and may boost your metabolism. Good sources include fish, eggs, beans, and dairy products.

2. Embrace carbohydrates.

For short term energy, your body uses carbohydrates. While low and no carb diets seem popular, it makes more sense to distinguish between refined and unrefined carbohydrates. Load up on vegetables, fruits, and whole grains while avoiding products that are mostly white flour and sugar.

3. Choose healthy fats.

Your body needs fats too. They give you longer term energy and help protect your organs. Healthy foods that are high in fat include olive oil, avocados, salmon, and nuts.

4. Stay balanced.

How much do you need to eat from each group? Current dietary guidelines recommend that you get about 45 to 65% of your total daily calories from carbohydrates, 20 to 35% from fat, and 10 to 35% from protein. But these numbers are a general guide. The consumption of each group also depend on your fitness goals, lifestyle, dietary restrictions to name a few.

WHY ARE YOU NOT SEEING WEIGHT LOSS RESULTS?

1. You may be drinking too many calories.

2. You are not eating on a caloric deficit.

3. You may not be getting enough quality sleep.

These are some of the factors that can be preventing you from seeing weight loss results.

👉🏼 Drinking your calories, cut back on sugary drinks, juices, soda, sports drinks, lattes and drinks that are loaded with sugars. The calories from your drinks add up at the end of the day.

👉🏼 You may be thinking you're cutting back on food but not really realizing that the handful of nuts you had was actually 300 calories, or that small bites here and there add up to 400 calories. If you sum up all the food you consume in a day, you may be eating to maintenance which is the reason for not seeing progress.

👉🏼 Quality sleep, during your sleep your body regenerates cells your pituitary gland releases growth hormone, which helps your body to grow and repair itself. This is a big factor for muscle growth and performance progression.

What would you say its one of the reasons you're not seeing results? Comment below ⬇️

Have you ever REALLY put in work?

I mean healthy eating, working out, major lifestyle changes and then BAM discouragement knocks you off your feet?

You look in the mirror and feel so discouraged because the changes you’ve made don’t seem to actually produce any changes...

I’ve been there. I know what it’s like to try and give up because is it even working?

Let me encourage you with two things:

1. You will not reap if you do not sow. Don’t expect to plant a seed and have it produce fruit the next day. That’s not the way life works beautiful things take time. your body is not going to change overnight!

2. It’s the changes that take place in your heart are far more beautiful than any external changes. So if we are looking to be satisfied by attaining “perfection” (impossible) we will always be disappointed.

💙 Be patient. EVERYTHING takes time! And perseverance produces character & deep down that is what we know that we need...a change of heart.
Workout set by

Dm me to set you up for simply healthy recipe subscription 💙

Today I wanted to talk about something that we don't really pay to much attention to, which is what is in your sweat?

💦Sweat is primarily made up of water, but it also contains electrolytes that have essential roles in the body.

Sodium and chloride are the most abundant electrolytes in sweat with potassium, magnesium, andcalcium present in lower amounts.

➖Sodium & Chloride - regulate muscle contraction and nerve function.
➖Magnesium - It aids in calcium absorption, and reduces lactic acid in muscles.
➖Potassium - helps in muscle contractions and controlling blood pressure and heart rate.
➖Calcium - regulates muscle contractions, nervous system function, stabilization of blood pressure, blood clotting, and secretion of hormones.
➖Selenium - reduces inflammation, and it helps with immunity
➖Zinc - It's vital in bone mineral density.

💧Driniking too much water will flush out minerals.

Water is vital to life, but drinking excessive amounts can cause imbalances of minerals in your blood. Too much water does not cause minerals to be flushed out, but it causes blood to become dilute, meaning mineral concentrations will decrease.

During long, intense workouts, drinking beverages with extra minerals or electrolytes can help improve performance.

Coconut water is a great natural source of electrolytes. BCAAs are also great way to replenish electrolytes.

Focus on a nutrient-rich diet with water based fruits and veggies such as

Watermelon 🍉
Cucumber 🥒
Pineapple 🍍
Blueberries 🫐
Tomatoes 🍅
Oranges 🍊
Celery
Papaya
Pepper 🫑


Those are great ways to keep hydrated!! And replenish those lost electrolytes.

Hope this post was helpful!!

If you’d like more information on nutrition you can always email me at [email protected]

This picture sums up our friendship.
💛 missing

…a Saturday well spent 🏝

Try something new ✨

Because change is necessary and mine was long overdue.

If you’re someone who is struggling with nutrition and eating healthy, I have the solution for you!

A 4 week all nutrition focused program.

Dm me to set up a consultation.

Exercise is a great way to live a healthier lifestyle. A more nutritious diet can go a long way, but being active and staying in shape can take you even further. As enjoyable as the couch potato lifestyle is, fitness can improve your life in a multitude of ways. I was thinking of all the benefits that fitness can bring into anyone’s lives.

💜 Exercise gives you a boost physically, psychologically, emotionally, and even socially.

💜 If you feel like your life is short of the totally fulfilling existence you were born to live, a little exercise could go a long way towards helping you reach the potential you know you have buried deep inside.

💜 The biggest hurdle you face is getting started. Instead of making excuses, keep thinking about all you have to gain with a lifestyle that supports the creation of a new you.

💜 Stick with it until you find yourself craving those workouts and feeling like something's missing when you miss one.

💜 If you choose a healthy lifestyle, starting today, your life will never be the same.

Keep making healthy lifestyles changes, one day at a time.

A JB & mom date to the beach. It’s important to spent alone time with each child. Show them that each are important and special.

The goal is to collect moments not things.

Quick & Easy Snacks to Eat When You're Busy or On-The-Go

▪️Trail Mix

These days we’re being told on a regular basis the importance of having Omega-3 in our diets. Omega 3 fatty acids offer a wide range of health benefits for both your body and your brain.

▪️Greek Yogurt & Fruit

Yogurt has a much higher amount of protein than milk. Protein is also one of the three nutrients that provide energy. It also transfers substances, such as oxygen, across cell membranes. Getting the right amount of protein for yourself is important for your immune system, nerves, and fluid balance.

▪️Hummus & Veggies

Pairing low-calorie, fiber-rich veggies like broccoli, radishes, celery, or bell peppers with protein-rich hummus makes a satisfying snack that is sure to keep you feeling full in between meals without adding a lot of calories.

▪️Rice Cake & Peanut Butter

One rice cake topped with a generous swipe of nut butter will keep you fuller for longer. The most nutritious rice cakes are made from whole-grain brown rice and contain few other ingredients.

WHAT’S YOUR FAVORITE QUICK AND EASY SNACK?

Today’s journaling: ✍🏼

Where does your joy come from?
Where does your drive come from?

Dig deep to find those things internally.

They will fuel your motivation, they will power your drive, they will push you to your goals.

Writing down thoughts, emotions, goals, tasks, to-do lists are all helpful ways to get you to do something that has been in your mind. Just getting it out of your head and into paper has more power on you.
:
:

Opted for waffles 🧇 HIGH PROTEIN WAFFLES 44g to be exact. After a test workout I needed some fuel and now on we go about the day.


protein
syrup

And we have officially finished week 1 of sophomore year.

I say WE because we’re homeschooling.

Never did I imagine I’d be a homeschool mom. But when homeschool is the best option for your kid, there is no other way around it.

As a working mom, single parent, a woman working on herself. Life can be crazy. Very little time for me. But this is my commitment as a mother to do my best so they can thrive in life.

My sacrifices will lead them to a successful life.

I’m just figuring it out.
Because life is crazy,
Work just got heavier
But it’s all worth it.

Homeschool is for her and she’s going to do great things!!!

This is your reminder to pour into YOU, fill up your cup ✨✨✨

We get carried away with pouring into others, it’s NOW YOUR TIME.

Do what makes you happy.

To post or not to post.

I was going back and forth on whether to post these pictures because I felt uncomfortable sharing. That negative self talk 🚫.

I have my moments… I too get a bit discouraged when I see perfect bodies on social media and around me. But if there’s one thing that I am the most proud of is the fact that this body carried and birthed two beautiful girls.

Stretch marks, cellulite, rolls are part of being human.

I am feeling more confident in my own skin.

I still want to do my best to improve, so I took on the challenge of the Summer Shred Program. 4 weeks of work, I can say I’m pretty happy. I can say it has sparked something in me that I had forgotten about.

I live a healthy lifestyle.
I live an active life.

Now, I’m applying self-discipline and being patient in the process.

For every disciplined effort there is a multiple reward.
-Jim Rohn

This is just the beginning of something new for me. And I’d love to share this feeling with whoever is willing to hop on board.

Summer Shred Program part ✌🏼 is starting next week. Oh boy… will it be good 🙌🏼🙌🏼🙌🏼🙌🏼

The Simple Wild, a compelling story that makes you be more present in your family’s lives. I also now want to move to Alaska to find a Jonah… great book 10/10 and now I’m starting the second book to this trilogy “Wild at Heart” 📖.

One idea 💡 I wanted to build more muscle and shed fat. I searched for the right program that could lead me to gain results but most importantly one that I could enjoy and one that I felt would challenge me.

Then the idea 💡 flourished into why not create a program that we could offer at .

So we sat down and put together a program that I’m genuinely proud of.
The summer shred program

Smoothies are perfect this time of year, refreshing, full of flavor and nutrient rich ☑️

Ingredients:

▪️ 1 c almond milk
▪️ 1/2 c wild blueberries
▪️ 1 scoop vanilla protein
▪️ 1 scoop fiber
▪️ 1 c spinach
▪️ pecans ( I added about 6 pieces)

Macros:

285 cal
29 g protein
22 g carbs
8 g fat

Time to tie up the laces and get fresh air 🏃‍♀️🏃‍♀️ Making a new playlist for the big day , ladies send over your best songs 🎶🎶