Thursday, May 30, 2019

Macros 101: What are they & how to count them

Does the idea of counting calories, measuring food, figuring out macros (and what is this “macro” stuff anyway?), overwhelm you?
Listen, I get it. When I first heard of macros, I thought it was going to be waaaay to much to handle and who, honestly, has the time to count/measure/portion? Even as a consistent meal planner & prepper, I was not ready to tackle anything else…it all seemed extremely confusing. You with me?
Well, it’s actually been extremely eye opening and not difficult to do!
Are you interested in learning about macros and how implementing this nutrition system into your routine can be a HUGE game changer? Even if you are just curious to know what this “macros” thing is all about, fill this form out and you will learn how easy this thing is! PROMISE!

Your friend & coach,

Jen Delvaux

Saturday, May 25, 2019

Tips for your long weekend...

YAY the long weekend is here! Enjoy your family & friends. Just remember all the hard work you've put in this week with your health & fitness. Don't let it get away from you. You don't want to have to start back at square one on Tuesday!! 

Here are some tips for you
1⃣ Squeeze in a longer workout since you have more time. I added extra time to my rebounder!πŸ’ͺ🏻
2⃣ Don't go hungry to a party/event. Use the Thug Kitchen for FUN and healthy recipes to try!πŸ™ŒπŸ»
3⃣ Get enough sleep.😴
4⃣ Use the weekend for healthy meal planning.🍏
5⃣ Plan something relaxing.πŸ’…πŸ»
6⃣ Break the on-again, off-again diet mentality.🚫
7⃣ Unplug from the world!! Enjoy your family!πŸ‘«
8⃣ Get outdoors.🚴
9⃣ Up your water intake.πŸ’§
πŸ”Ÿ We’re all human! We have one life... It’s okay to splurge  πŸ·  little.
Your friend and coach, Jen Delvaux

Wednesday, May 22, 2019

Fundamentals of HEALTH!

I amI am launching the next chapter of my *FREE* fitness accountability group where I will teach you how to eat clean, meal plan, choose healthier snack options, curb late night cravings, and stop emotional eating. 

From health/fitness tips, to specific topics of nutrition, and so much more - every month has a new focus. Are you needing help guiding the grocery store? Healthy recipes? Accountability with your fitness? Want to learn about macros? Ready to implement meditation or need to work on personal development? This group is for you!

The best part of this? It is all FREE and always available to you. You can look forward to learning new information every month; all the while having the previous information at your finger tips to easily access at any time. 

Intrigued? Would you like more information? There are NO strings attached and I would love to have you! {All I ask is that you are a resident of the U.S, U.K, or Canada - and are not a Beachbody coach or working closely with one}.

Your friend & coach,

Jen Delvaux

Tuesday, May 21, 2019

Eat like you LOVE yourself!!

Food can be our medicine or our worst enemy. I know because I’ve been on both sides! 
Here are some tips that helped me and can help you too!
1. Eat for energy and performance, not for comfort
2. Skip the junk, the processed and especially the sugar
3. Listen to your body and learn which foods agree with you and which don’t
4. Make progress your goal, not perfection
5. When you decide to splurge, ENJOY IT! Don’t stress over it or feel guilty
6. Healthier habits take time, don’t expect it to happen over night. Small steps!
7. YOU be the example for your friends and family!!

Interested on some free healthy *and quick* snacks/meals that I LOVE!? Fill this out and be automatically directed to my favorite recipes! 
Your friend & coach,

Jen Delvaux

Thursday, May 16, 2019

10 NO dieting tips to help you feel great!

NO-dieting tips to help you lose weight!
I NEVER diet... I'm just mindful of what I put into my body!!
1. Write down your weight-loss goal and WHY you want to lose weight.πŸ™‡πŸ» Put the paper somewhere where you can see it everyday.
2. Write down what you eat for 1 week! πŸ“Studies show that people who keep food diaries eat 15% less food than those who don't.
3. Get a mantra!!πŸ™‹πŸ» If you keep focusing on what you can't do, chances are you wont do them!! Replace "I can't" with "I CAN" or "I WILL"!! 


4. Bulk up your meals with veggies!πŸ†
5. Order the smallest portion of everything.🍽Studies find we tend to eat what's in front of us, even though we're full.
6. Buy a fitband and aim for an extra 1,000 steps.🚢🏼
7. Close the kitchen for 12 to 16 hours.🚫. STOP late night snacking!! Stopping this can save 300 or more calories a day, or 31 pounds a year!!
8. Eat 90% of your meals at home.🏑Restaurants serve such large portions and it's usually loaded with sodium.
9. Make one social outing this week an active one.⛹🏼 Forget the movies, go to the park instead!! Think of all the calories you won't chow down from the popcorn!!
10. Get an online weight loss buddy.πŸ‘― Having someone to hold you accountable is key!! If you don't have anyone I can help you!! Message me!! 

Your friend and coach,
Jen Delvaux

Monday, May 13, 2019

The Butterfly Effect

“A butterfly flapping its wings in Brazil can produce a tornado in Texas".

“A butterfly flapping its wings in Brazil can produce a tornado in Texas".
Have you heard this statement before? It is something known as THE BUTTERFLY EFFECT.
The essence of this quote is that small causes can, in turn, have large effects.
This concept that was initially applied to weather has eventually found its place in
economics, aerodynamics, chemistry....and, well, my life too.

One of the most powerful thing that I’ve learned in life so far, is that LIFE DOES NOT JUST HAPPEN.
The choices that you make - from big lifestyle decisions (where to go to college, which house to buy,
etc) to the very small (what to wear today, etc) - are all important!  Each choice that you make can truly
leave a mark on your life. I’m not saying that because you wore jeans today instead of your normal
leggings...or those times when sweat pants are just, ooooh, so cozy can alter your life dramatically!
BUT, hopefully, you realize that even making the conscious decision to put on an outfit that you feel
comfortable in, can make a difference in some way.  It’s about realizing the importance of the choices
you make on a daily basis - and finding the value in them (and in yourself), can be a game changer!

This being said, I’m not asking you to contemplate every single thing you do during the day to ensure
you are making the best possible outcome -- I mean, who has the time to process and make a list of
pros & cons on whether or not to order coffee or tea, large or small, Starbucks or Bigby, etc.
It’s simply recognizing and acknowledging that decisions & choices that you make have the power to
make big differences!  In fact, who you are today is a result of all the decisions you have made in your
life. That includes everything you’ve done, thought, and said in the last few days. Little decisions, that
eventually lead to actions, are what define how your life will look like someday. So, with everything you
do, you’re creating your future.

Pretty powerful, huh?

So, how did I really start to believe this - or, actually, how did I start to really believe in the power
behind my actions?  Let me break it down for you -- it was 10 years ago today (May 14, 2009) when
the butterfly effect started to transform into a ripple effect in my life!  I was looking at this picture of
myself - and I was SHOCKED!! I couldn’t believe that the person in the photo was me. I decided right
then & there, that I needed to make a change in my life. Because, although I was smiling in the picture
and seemed happy, I knew that I deserved more. I didn’t realize the full potential of living a healthy life -
and it showed. I wanted to be my healthiest and also be a great example for my kids. Most importantly,
I knew that I wanted this for myself. So, I reached out to a friend and made the small (or so I thought!)
decision to better my health.

So….what did I do in order to fix this?  What was the catalyst of the butterfly effect?

Simply put, I signed up to coach!  I did this STRICTLY for the discount as I had NO intention of working
the business. I mean, who doesn’t love getting 25% off products that they are using regularly and
believe in? I starting losing weight and feeling great - and people took notice. I started to gain
confidence and slowly started thinking about working the business because I wanted OTHER women
to feel the same way that I was feeling!!  I’m all about empowering others - there is no competing and
no putting others down in my circles. We are all in a journey of some kind, so the more support,
encouragement, and kindness that we can spread - the better. But, I was fearful. I still had some
doubts in myself & my ability to do this. Although my confidence was soaring and I felt amazing, I was
still unsure if I had the ability to inspire & motivate others.  I did start to put my story out there but there
was that fear in the back of my head; “why would people want to listen to me?”

I was soaring in life, a bit fearful in my choice to put myself out there, but things were amazing. And as
amazing and great that I felt, I never could have dreamt that things would come crashing down. Darren
was diagnosed on September 19, 2009 with brain cancer. Our world was turned upside down!! The
prognosis was grim and we were absolutely shook to the core with this new reality.

We were both face to face with FEAR.  Fear of not knowing, fear of change, fear of failure, fear of
cancer, fear of our future, fear of almost everything.  This is when we remembered that F.E.A.R has two
choices - we can Face Everything And Rise or we can Face Everything And Run.

Darren and I decided to rise.

We were thinking today, on the anniversary of a small decision that ended up being a huge one,
where the heck would we be if we hadn’t made this decision to rise:
-Depressed - again, looking back at the picture which started this path. My smile wasn’t reflective of how
I truly felt. And to continue my lifestyle that I was on, was deeply affecting my hormones and attitude.
-Alive. Honestly, with the path that I was going with my health, maybe I wouldn’t even be here.
-Financially stuck. Darren is not able to work due to his cancer and I was in a job that I was not fulfilled at.
And since I am the main income provider now, going to a job that you are not happy at can deeply
impact your earnings no matter your job!  Plus, although the money in my previous job was steady, there
is NO way that we could have been able to fly to Houston for his surgeries (which provided us with the
gift of TIME with him and the ability for him to continue to fight this disease).
-We wouldn’t have the friends that we now have! And these are the real deal friends that you want in
your corner! We all have the same mind-set; of bettering ourselves all the while empowering others.
Who wouldn’t want a #girlieboss bestie?
-We would have never have been able to afford to send Maddie off to receive the care she needed in her
struggles. (If you are unsure about this story, it’s another podcast to check out! Or message me!).
-Fulfilling items off our bucket list: We would not have been able to move into our dream home just a few
years ago, we would not be able to travel the world like we have been able to, and we could not be able
to live our best life by our own design!
-We would not have the self-care and self-confidence to take Darren’s diagnosis and still continue to
LIVE. Darren’s attitude has always been amazing but a cancer diagnosis is tough for all those affected.
Knowing that we had the power to still LIVE instead of simply accepting the diagnosis came from the
ripples of the butterfly effect!
-Most importantly, we would not be spending time with our kiddos as we both cherish doing.

Our choice to RISE instead of running has been an incredible one. And we are beyond grateful -
every day - that I took that leap of faith 10 years ago and just went for it!  What is holding you back?
Are you struggling with making decisions and creating your powerful butterfly effect?

Here are a few ways to take more deliberate decisions and stop being indecisive:
--Stop and be aware about the little decisions. We live on autopilot most of the time and do things
unconsciously. So, before you do anything, try to stop for a few seconds, look around, and try to
understand what’s going on.  Really think about it before simply acting upon it. Doing this will make you
mindful of what you’re about to do.
--Examine the pros and cons. BUT, as I mentioned above, don’t take years to make a decision!
ESPECIALLY, if you know that the impact could be such a good one!  And bettering your health is reason
enough to say, YES!
--Think about your future self. Will it have a positive impact on you? Or negative? If there's NO way it can
have a negative impact on you, then what do you have to lose?

The butterfly effect. It’s pretty amazing isn’t it? The power of your choices is mind boggling!
You truly have the potential - right now - to start your own ripple effect. I believe in you and I will make
sure that you believe in yourself, too!  If you need one more sign, to empower yourself and to start
your own RISE journey, look no further! Let me help you spread your wings: I have 10 FabFITNation
boxes for the first 10 people that get signed up with a challenge pack!! You will get some amazing
treats from me - as a celebration in MY 10 years of choosing to rise, a celebration in YOU for starting
your own journey, and a celebration in life for believing in it’s beauty and the ability to LIVE in it!!!
Message me NOW!

Let’s do this!!
Your friend & coach,

Jen Delvaux

Friday, May 10, 2019

Overnight pumpkin pie oatmeal!

Pumpkin Pie Protein Overnight Oatmeal. What?? How good does this look?? πŸ‘€ I like almost anything pumpkin flavor!!

3 Tbsp pumpkin
1/2 cup unsweetened almond milk
1/4 cup plain low fat Greek yogurt
1/4 tsp pumpkin spice
1/8 tsp salt
2 tbsp baking stevia
1 cup old fashioned oats
1/4 cup protein powder
Optional 1 tbsp maple syrup or honey, chopped pecans or nuts for topping.

In a small bowl mix all the ingredients. Divide into 2 mason jars, bowls or mugs. Cover and refrigerate overnight (or for at least an hour). Top with syrup/honey or pecans for crunch if desired.

2 servings
240 calories
4 g fat
31 g carbohydrates
5 g fiber
4 g sugar
23 g protein

For more healthy recipes, fitness tips, LIVING with cancer, and more: find me HERE.

Your friend & coach,

Jen Delvaux

Thursday, May 9, 2019

Mothers Day must-haves!

Happy Mother’s Day! To all my fellow moms, supermoms, friend-moms, and girlboss babes out there! Cheers to YOU for making this world more beautiful for simply being you!

With Mother's Day rapidly approaching, I want to celebrate all moms -- as we come in many different forms. Mother's Day, in my opinion, is not just for the biological moms out there, but to any one who has made a difference, supported, loved, encouraged, inspired, empowered, lifted up others. Mom's wear many different hats - and all of these hats are as beautiful and unique as the person who is wearing it. So, to those who have children, are desperately wanting children, have fur-children, have friends like sisters, or are simply a super-woman in their own right...I honor you! Women are pretty amazing! And I am truly lucky to be surrounded by not only my biological mom, have my own biological children - but I'm also surrounded by some empowering 'mom's in their own definition, too!

If you are a mom, shopping for a mom, or are just are interested in what my favorite “must haves” are, look no further! These products have all been proven to be my go-to’s for beauty, fashion, and more!
Fill this form out and I will share with you why I love the products and even provide links so you can purchase/check it out for yourself/your mom/your bestie!
Your friend & coach,

Jen Delvaux

Tips to drink more water!

How much water are you drinking a day?? Water is SO important to your body especially for my health/fitness people!! 
Not only does it aid in weight loss but it can actually boost your performance during exercise! Scientists have proposed that consuming more water will actually enhance your performance during strenuous activity -- allowing for greater performance (and, therefore, greater rewards!). On the flip side, obviously, is that dehydration can hinder your workout!  
Struggle with water? Need more accountability and motivation with clean eating/working out? Join my Virtual Gym! We inspire and empower you to be your best! Message me today for details!

Here are 7 ways to drink more water!!

1. Use a straw - drink environmentally friendly and use metal/reusable ones!
2. Buy a pretty water bottle - Starbucks always has fun ones!
3. Set an alarm every hour
4. Spice it up with fruit 
5. Drink 1 cup before every meal
6. Have water before your morning coffee
7. Compete with a friend
Your friend & coach,

Jen Delvaux

Tuesday, May 7, 2019

Healthy and quick snack/meal ideas!

Let’s be honest here!
You won’t drop 2 Jean sizes in a day.
You won’t lose 50 pounds in a month.
You will miss the occasional workout.
You are going to have your bad days.
Your weight will fluctuate up & down.
You will have a few setbacks.
You are human, you will fail sometimes.
NOTHING worth achieving is ever going to be easy or happen right away.

Can I get an amen. πŸ™ŒπŸ»
If you have been following me for a while, you know that I shoot from the hip and I keep things real with you! I eat clean and love foods with the cleanest and purest ingredients! I love it for many reasons, actually, but also because it is one way that I can control how I feel. Let’s face it, even one bad meal or cheat day can throw you off physically & mentally! A few reasons that I love to eat healthy and eat clean, is that it keeps me on track for my health/fitness goals, keeps me mentally feeling sharp and focused, and it ensures that everything I am fueling my body with, keeps my body running efficient! In this crazy, busy world, staying sharp and feeling amazing provides us the energy and the ability to tackle our long to-do lists — and it keeps us as healthy, too! Bonus!
This is not to say that I don’t love some rare splurges here & there, but the more you eat clean – the more your body craves it! I can take a bit or two of cake on a special occasion, and be satisfied with that bite or even not find it delicious – because it is too sweet or just tastes ‘manufactured’. Your taste buds truly do change as you eat more healthy, and the unnaturally sweet and processed foods start to taste just like that: way too sweet to be enjoyable with an unnatural and processed undertone! GROSS!
That’s not to say that my taste buds love boring and unflavorful food. Clean eating and healthy eating does NOT equate to tasteless. I promise you, with these snack ideas, you will be craving more and, BONUS, feeling amazing!
Plus, we are all busy and on-the-go! But, you are also crushing your health & fitness goals — so, let’s not allow crazy schedules or the thought of tasteless clean eating & healthy foods ruin our nutrition! Your healthy snacks and healthy meals do NOT have to be boring or taste bland! Check out some of my favorite snack/meal ideas that you & your entire family are sure to love!
Your friend and coach,
Jen Delvaux

Thursday, May 2, 2019

Meal Prep 101: Breaking down the HOW and learning the WHY

You got your workout in, and crushed it, then flew to work, picked up the kids, ran errands, what-have-you…then finally arrived home for dinner. You have an hour to throw down some food before flying off to team sports, an evening meeting, or maybe finally have some downtime yourself.
So…what sounds best? To grab a meal that is already planned for and prepared for — which is, an added BIG time bonus, within your nutritional game plan -OR- hunt thru your cupboards and make the first thing that is easiest/quickest and probably not the healthiest?
I know which one I want!
You hear repeatedly that preparation is key to success. And that you can’t out exercise a poor diet. Both are incredibly true. Let me help you break down the daunting idea of meal preparation with you! It’s truly super simple and can make a HUGE difference in your physical transformation as well as your mental sanity!!!
Fill out this form and I will give you my tips/tricks on simplifying this concept and making it part of your weekly SUCCESS!

Your friend and coach, 

Jen Delvaux 

Wednesday, May 1, 2019

Go GREY in May #BrainCancerAwarenessMonth

IT'S TIME TO GET YOUR GREY ON!! Why?? It's brain cancer awareness month!! I've worn the color grey everyday for the last 8 years for my husband Darren. Whether it's my nail color or something I'm wearing... You'll never see me without it. It's the color for brain cancer. The color grey has a HUGE meaning to us... It's a reminder of everything we have been through, our FIGHT, our roller coaster of ups and downs and how much we have grown because of it. We would not be the same people today if we had not been through that struggle. We look at it as a gift... It taught us REAL fast that life can be short. So we live EVERY. SINGLE. DAY without regrets!!!

That's not to say that we don't have our ups & downs. In fact, if you follow me on social media, you know that it's been a tough few weeks.  We did get some not so great news recently and made the decision for a 3rd brain surgery a few weeks ago.  If you know us, you know we are ready to take on any challenge head on [no pun intended]πŸ’πŸΌ‍♀️πŸ’― But this one has been a tough one... I spend every day trying to inspire people around me with my words and actions. Right now, I’m struggling with inspiration myself. In times of uncertainty, fear, exhaustion, and stress, it’s easy to fall back into old habits and unhealthy choices. This is real ➰ and it’s not easy!
But thank God for my sister, friends, and mom & dad who are here with us❤️ .  They have been the biggest support and keeping my sanity in check. They’ve kept me accountable in following all of Darren’s advice: 
1) Laugh out loud every day✔️ 
2) Take walks, get outside✔️
3) And don’t believe the prognosis✔️
And I’m adding a 4th.. get control of my emotional eating😳! Starting that today!  And, if you are under stress or simply just READY to control your eating/nutrition for whatever reason - PLEASE message me on Facebook as I have a clean eating group going NOW and would LOVE LOVE LOVE to have you join me & hold each other accountable as we get our nutrition back in check!  Message me HERE.

Five years ago Darren said, “I live every day of my life without regret and I treat every day like it’s the best day of my life.”
That’s what we’re doing today, and that’s what we’re going to keep doing tomorrow and all the days ahead of us❤️πŸ™ŒπŸ»
Follow our journey  on my Instagram (Instastories) @jendelvaux!
Please share to spread the word!!
Your friend and coach,

Jen Delvaux

P.S. Check out this book, Anti-Cancer -- it is INCREDIBLE and I can't recommend it enough!