Healthy Living 101

It can be scary committing to something new - a workout, a health regimen, an accountability group...

but what if you could try it out for just one week first?

In Healthy Living 101 I introduce you to the healthy habits that have helped me succeed for the past 5 years - meal planning, simple nutrition, home workouts, my favorite craving-busting superfoods shake, & coach support.

You get to test drive this healthy lifestyle for seven days & see if it is something you feel like you could commit to long-term before making a big investment.

Healthy Living 101 is run through a private Facebook group where I will guide you step by step on how to make a meal plan, navigate the grocery store,  & read labels to make healthier food choices.  

I help you make the most of your home workouts, give you daily tips like how to minimize sore muscles, smash food cravings, & step up your hydration.

I keep you motivated, on-track, & accountable!

Everything that I do in my month-long accountability groups, but in a condensed version to see if this lifestyle will work for you.

Who can benefit from Healthy Living 101?

This program is perfect for folks looking to start a health & fitness routine for the first time.  

The Clean Week workouts are great for beginners and the nutrition plan is easy to follow.  The tips & support you receive in the private Healthy Living 101 support group will help you lay the foundation for new healthy habits.

But you don't have to be new to health & fitness to benefit from Healthy Living 101.  Maybe you just got off track with your routine or you are looking to try something different, this gives you the opportunity to test drive a home workout & accountability routine before making a longer commitment.  The Clean Week workouts include an intensifier - someone showing you how to take each move to the next level & challenge yourself.

What do you get when you join Healthy Living 101?

~One on one coach support from me to help you set goals, troubleshoot, & navigate through cleaning up your nutrition & workout habits.

~14 days of FREE access to the Clean Week workouts on Beachbody On Demand.

~The Clean Week nutrition guide.

~7 Day Shakeology sampler (vegan options available)

~Sample meal plans & recipes.

~Access to our private Healthy Living 101 Facebook group that can only be accessed by group participants (nobody else will know you are in this group or see your posts).

How do I join Healthy Living 101?

Send me an email at jessicahrbek@gmail.com with the subject line "Healthy Living 101."  I will get you set up in our private group & get you set up with the materials you need.

Pumpkin Overnight Oats

This was my first attempt at overnight oats & WOW! That was delicious! Added bonuses - it was super easy to make + it was ready & waiting for me this morning. 🌞

In a mason jar layer:

1/4 cup raisins

1/4 cup pecans

1/2 cup old fashioned oats 

1/2 cup pumpkin purée

1 tsp. cinnamon 

1/4 tsp. ginger

1/4 tsp. allspice 

1/4 tsp. ground cloves

Top with unsweetened almond milk until oats are just covered (approximately 3/4 cup)

Put the lid on the mason jar, stick it in the refrigerator, & enjoy in the morning. Stir ingredients together before eating. 🥄

If you'd like more mouth watering pumpkin & fall inspired recipes, cocktails, beauty tips, & fun fall activities check out my Flavors of Fall event on Facebook. It starts Monday, September 25, 2017!

Crockpot Spaghetti Squah

Do you have a busy week ahead? Wondering how you are going to get dinner made?
Try this!

💛Poke some holes in a spaghetti squash with a fork.

💛Put the squash in the crock pot.

💛Set the crockpot to low & cook for 6 hours. 
*no need to add water or anything else!

💛When you get home, cut open the spaghetti squash, remove the seeds, & shred with a fork.

💛Warm up a jar of clean pasta sauce (clean=minimal ingredients, no added sugars - think tomatoes, basil, garlic, olive oil, sea salt, pepper).

💛Combine the spaghetti squash with the squash & viola! Dinner is served with very little effort needed.

Below are two of my favorite store bought pasta sauces that are totally clean eating approved!

Classic & Flavorful...the kids like this one best.

This one has a bit of a kick to it...my personal favorite!

Click here for more healthy, family-friendly recipes

Every choice you make should ENHANCE your life...

Did you ever come upon a picture of yourself & say "was that really what I looked like?!?"

When I saw the 2010 pic pop up in my memories I was like "WHOA!" Then something my coach said on a call today hit me like a ton of bricks & immediately took me back to that 2010 picture...

What you are doing {in your career, relationships, personal care, etc} should be ENHANCING your life.

❤️Find a career that you love & you're passionate about...Don't be a slave to your job.

❤️Find a lifestyle that energizes you, that makes you feel strong & confident...Don't stick with a "diet" that makes you feel miserable.

❤️Surround yourself with people that lift you up, make you better, & keep you smiling....Drop the people who drag you down with their negative attitudes.

In 2010 I was unhealthy, exhausted, felt stuck in a job that gave me stress out the wazoo. 😣

Today I am healthy, happy, energized, independent, I'm my own boss, & helping others to change their lives one simple step at a time. 😍

How will you enhance your life today???

Looking for simple steps to a healthier lifestyle?  Check out my upcoming Amaze Yourself! health & fitness group or my 5 Day Fitness Freebie.

Interested in helping others live a healthy & fulfilling life?  Learn more about the Coaching Opportunity & how to join my team.

5 Day Fitness Freebie

Commitment can be scary!  What if you don't like the program?  What if you just aren't feeling the vibe?  What if this just isn't a good fit for you?

Now is your opportunity to take a FREE 5 day sneak peak into what my health & fitness accountability groups have to offer but with no commitment & no worries!

What you will get in the 5 Day Fitness Freebie:

-Access to a brand new workout program (A Week of Hard Labor) + the entire Beachbody On Demand Library for two full weeks
-A 5 day meal plan
-Access to my private accountability group
-Daily motivation, tips, fun, & support from your new wellness coach - me :)

How do you join this 5 Day Fitness Freebie?

Step 1: Click here to join the private 5 Day Fitness Freebie group on Facebook.

Step 2: Sign up for a FREE membership - giving you access to A Week of Hard Labor + the entire BOD library for 14 days.

*Step 3: Take your results from the 5 Day Fitness Freebie to the next level.  Get a 3 Day Refresh (plant based cleanse) to do after we complete the week of workouts & meal plan.

If you have any questions about the 5 Day Fitness Freebie or my health & fitness groups contact me at jessicahrbek@gmail.com or find me on Facebook at Fit Momma of Four.

Learn at Lunch - Coaching Opportunity Call

See that smile in 2012? It doesn't appear to be much different than the smile today...but it totally was.

That 2012 smile was strained, stressed, totally putting up a fake front. That was my last first day of school. I loved my students, I loved actually teaching...but I was in a totally toxic environment at my school at the time, was forced to change grade levels with notice as I had been basically walking out the door to have a baby just a few months earlier, I was basically working to pay my babysitter. Yeah, fake smile.

2017 - I still get to be a teacher of sorts & help people change their lives...but now I'm helping the Mommas regain their energy. I'm coming up with easy meal planning tips & recipes to make family dinners both simple & healthy. I support my customers to build healthy habits & learn a lifestyle that will enable them to feel their best for the long-term. ❤️ Added bonuses:

⭐️I get to do it all from the comfort of my favorite chair while my kiddo are at school.

⭐️At the end of the day I still have energy & patience for own kiddos.

⭐️My kids are learning healthy habits from the example I have set forth.

2017- 💯 % real smile 😁

Want to learn more about what I do?

Join me on Aug. 29 at noon for a Learn while you Lunch Q&A. I'll answer all your questions about coaching & why I have a real smile on my face every day.

Send an email to jessicahrbek@gmail.com with "Learn at Lunch" in the subject line to receive the link to the call.

*Open to non-coaches only.

Taco Breakfast Scramble

Last night we had tacos. Yum!
This morning I turned those left-overs into a Breakfast Fiesta!

Taco Breakfast Scramble

Ingredients:
1 Tbls. extra virgin olive oil
1 Tbls. onions, chopped
1/4 cup tomatoes, chopped
1 cup left-over taco meat (I always make mine with black beans & corn added in)
1 large handful baby spinach
2 eggs, lightly beaten
Sea salt & pepper to taste

Directions:

1. Sauté the onions in the olive oil on medium heat.
2. Add taco meat and tomatoes, heat through.
3. Stir in baby spinach and cook until wilted.
4. Add in eggs, sea salt, & pepper. Combine well with all ingredients and sauté until eggs are cooked through. Stir frequently.

Ole!

Click here for more clean eating recipes.

Change Your Life, 5 Seconds at a Time

A few years ago I had never picked up a "personal development" book or listened to a podcast of any kind.  Now personal development is a non-negotiable part of my day.  I have learned that feeding my brain & fueling my spirit helps me to be more creative, more helpful, & most effective at everything I do.  A few weeks ago I listened to an episode of The School of Greatness podcast where Mel Robbins was a guest.  Before the episode was over I was on Amazon ordering her book.

This past weekend I read  The 5 Second Rule by Mel Robbins.  Within a few hours I knew that the technique taught in this book could be *game changing* for the participants in my health / fitness groups.  It is simple, to the point, & easy to implement. 

I also know that whenever you are starting a new journey you are much more likely to succeed when you have a community of support.  So why not combine the best of both worlds & run a book study + health / fitness accountability group all rolled into one?!?

Beginning on March 20 we will work together, read & discuss, set goals, sweat, meal plan, & have a lot of fun learning how to be the best version of ourselves...5 seconds at a time.

This group will run from March 20 - April 23.

What you can expect from me, your coach:

*Daily motivation & tips.

*Weekly meal plan suggestions & healthy recipes.

*Support to help you set SMART goals & guidance to achieve those goals.

*1:1 support to help you find effective solutions.

*Fun, friendly competition & prizes.

Your responsibilities as a group participant:

*Daily group participation.

*Read The 5 Second Rule & share your thoughts.

*Commit to a Beachbody home workout program.

*Replace one meal / snack daily with Shakeology.

*Be open to trying new things & giving your full effort every day.

Are you ready to Change Your Life, 5 Seconds at a Time?

Complete the application below.

*Space is limited.*

Fill out my online form.

There are tons of Wufoo features to help make your forms awesome.

Coconut Banana Oat Cakes

NEW RECIPE
Perfect for when you want to be transported to a tropical island right at the breakfast table.

Coconut Banana Oat Cakes

Ingredients:
2 ripe bananas, smashed
2 whole eggs + 3 egg whites, lightly beaten...
1/3-1/2 cup unsweetened coconut flakes
1/2 cup uncooked rolled oats
1 tsp. vanilla extract
1 tsp. cinnamon
a dash of sea salt
Coconut oil

Directions:

1. Combine mashed bananas & eggs + egg whites.
2. Add remaining ingredients & mix well.
3. Place 1 tsp. coconut oil in skillet on medium / medium-low heat.
4. Pour approximately 1/4 of the mixture into skillet & allow to cook for about 1 minute per side.

Serve with fresh fruit & your favorite beverage for a mental vacation. The sweetness from the bananas & coconut eliminate the need for syrup.

Share this with a friend who enjoys tropical flavors.

Click here to find more delicious recipes.