Firefly Fitness with Ken & Jennifer Cornine

Building a Legacy of Health and Happiness


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Monday can be a WONDERFUL DAY!

11218172_883444705026480_2893540257526851936_nGood Morning & Happy Monday! Today is typically that day of the week where good intentions are set. Mondays always feel like a fresh start for me- kind of like the first day of school (which is fast approaching!) or a small New Year’s Day. I was talking with someone recently who was so frustrated and just bone-tired of starting over. I told them that it doesn’t matter HOW MANY TIMES you start again, just that you do. How many people vow to stop smoking, drinking, overeating with remorse from the weekend every Monday- so much so that they’ve come to dread Mondays? (I know I’ve been there!) But…Monday can be a WONDERFUL DAY! Don’t stop making vows to change something in your life. Every step you take forward counts. If you fall off course, dust yourself off and start again; just don’t wait for another Monday to recommit.

Here are a few tips to get you started:
1. Do something right now- the next right thing that you can think of and call that a fresh start.
2. Get an accountability partner. Connect with a supportive community.
3. Make a plan to succeed. Prep. Plan for road bumps (they will be there.)
4. Don’t let other people tell you what you are capable of following through on. Other people’s opinions of you are none of your business. REPEAT DAILY.
5. Above all else- be kind to yourself; be proud. But be accountable to YOU. Have the courage to start.


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Today I decided to take a stand. You can too…

Today I decided to take a stand.  Health & Wellness is my PASSION.  I am often frustrated by the fact that so many people are more willing to spend their hard-earned cash on makeup or pizza or cocktails than on their own or their family’s health and well-being.  I truly don’t mean to insult anyone, but after watching this today, I can’t help but ask the question “WHERE ARE OUR PRIORITIES?”

This talk was recorded in 2010, it is now 5 years later and the statistics are WORSE than ever.  NJ’s obesity rate is on the rise- especially in children.  In NJ,  THE STATE-LEVEL ESTIMATED ANNUAL OBESITY ATTRIBUTABLE EXPENDITURES IS $4447 MILLION.  (That is the latest statistic I found.  It is from 2009.)

obesity stat

Overweight and obese individuals are at increased risk for many diseases and health chronic conditions, including the following:

  • Hypertension (high blood pressure)
  • Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)
  • Dyslipidemia (for example, high total cholesterol or high levels of triglycerides)
  • Type 2 diabetes
  • Heart disease
  • Stroke
  • Gallbladder disease
  • Sleep apnea and respiratory problems
  • Some cancers (pancreas, kidney, prostate, endometrial, breast, and colon)

Here is my not-so-subtle call to action:

Please let me help your family get your health back on track AND/OR join me to help others reclaim their health.  It is simple, not easy- but simple.  Let’s #endthetrend together!

Please leave a comment below so I can contact you on how to get started on the road to Health!


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“Hello my name is Jennifer & I CRAVE Chocolate”

I have been following a different workout program that I LOVE.  I don’t love the nutrition side of it though and I have been deeply conflicted about it.  As a Healthy Lifestyle Coach, I PREACH “Follow the program as it was written.”  Problem is that the way this one was written feels WRONG for my brain.

I have a sugar addicted brain.  The real deal-as in cravings that will be relentless and zap my energy and make me moody and sad and defeated kind of addicted brain- so a diet made up of 50% carbohydrates is not a healthy choice for me.  So with much trepidation, I have decided to bag the carb-loading lifestyle after 3 weeks (and 4 lbs) and go back to my nutritional sweet spot (pun intended).  I do plan to continue with those killer workouts and share my progress as the challenge continues.

In the meantime, I have to deal with the carb brain and sometimes that means tricking it.  My solution is here:  Clean Eating Almond Butter Cups.  (Kid approved!)

homemade-peanut-butter-cups

1/2 cup coconut oil
1/2 cup high quality cocoa powder
1/2 cup smooth almond butter
1/4 cup raw honey or maple syrup
1/2 teaspoon vanilla

Melt coconut oil.  Blend all ingredients together in a food processor or blender.  Pour into paper-lined muffin tin cups or silicon muffin cups and fill half-inch full.  Makes 20.   Chill for 30 minutes or freeze for 10 minutes.  When firm, remove.  Store in a sealed container in the refrigerator.  Mmm-mm!

2 little cups of goodness are 146 calories/14.6 grams fat/2.8 grams carbs/1.6 grams protein/ 1.4 grams fiber

If you would like to see what I’m cooking this week, I post my recipes on my Pinterest board here.https://www.pinterest.com/JenniferCornine/this-weeks-meal/.  I am following the 21 Day Fix Nutrition Guide and would love to share more with you about it.  Just message me or find me on Facebook!


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Got Matcha?

I’ve been hearing so much about Matcha lately that it got my curiosity peaked. So just how healthy is the green powder?

According to Yahoo Health, “A study found that one serving of matcha has 137 times more disease-fighting polyphenols, called epigallocatechin gallate (EGCG), than a brewed mug of conventional China Green Tips — the equivalent of up to 10 cups of regular green tea! With such an antioxidant punch, it’s no wonder that matcha just may be the new superfood.” Read on for why it could just be a miracle in a mug.

Turns out people add it to baked goods, cereals, smoothies or drink it with hot water and honey. I’ll give it a try in my morning Greenberry Smoothie with apple cider vinegar, flax and pineapple.

A quick recap tells us that it is a disease-fighting, detox-inducing, jitter free energy boost that helps you lose weight. Sounds like it is worth giving a try to me. Here is an amazing sounding recipe found on thehealthymaven.com that I plan on giving a try.

matchaballs

 

Ingredients

Instructions

  1. Add dates and almonds to a food processor and process until they come together into a sticky ball.
  2. Break up ball and add in cocoa powder, matcha powder and almond milk.
  3. Process until all ingredients have been combined and form into a large sticky ball again.
  4. Roll into 10 small balls and dust with more matcha powder.
  5. Store in refrigerator for up to 2 weeks or longer in freezer.


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21 Day Fix Extreme Day 1

I started the 21 Day Fix Extreme program yesterday and my first day impression is  LOVE!!!!

workout soulmate

I felt so incredibly strong doing Day 1 Plyo Extreme Fix.  I was able to complete it without modifying (thank you Shaun T and Insanity Max: 30) and had an incredible feeling of accomplishment when I was done.  For me, I needed that boost of confidence, because Insanity Max:30 wasn’t for me.  I did a month of it prior to the scheduled start of this Challenge and while it is an awesome workout, going for failure just made me sad.  I know that that is the purpose and to get a little better each time, but at this point in my life I need to feel successful on a daily basis.  Ken is totally rocking Max:30 and I can’t wait to share his after photos with you in two more weeks.  I will revisit it when I am mentally prepared.

Back to 21 Day Fix Extreme.  Kicking off with plyometrics was an awesome introduction for me.  I love this kind of training.  I am not a fan of cardio for cardio’s sake, so I appreciate this change up for Mondays.  It was intense and believe me, my booty was S-O-R-E afterwards all day!  What I wasn’t expecting was the soreness in my calves in the morning.  I have very strong legs and thought I could calf raise all day, but apparently I am not so well conditioned LOL!

Nutritionally- I am following the Countdown to Competition Plan and made it through Day 1 just fine.  Disclaimer:  I do splash a bit of cashew milk in my coffee and will be weaning to black but it is unsweetened and 25 calories for 8 oz, so I think that will do.  I did have 2 Shakeology shakes (chocolate, 1 tsp PB & water) since I am finding it challenging to get 6 reds in during the day.  I also have killer cravings, so this saves my butt!  I may correct course on that later if I am not seeing results.

Day 1 in the books and I am a happy girl!  See you tomorrow for Day 2

xoxo,

jennifer