The Fit Fix Blog
Posted February 26th, 2020 @ 01:02pm by: Jessica Olson
4 Salmon Fillets (Wild caught, not farm raised) These are from Aldi for $3.99!
16 Oz. Green Beans (these are steam in the bag from Target)
Mushrooms (Also from Target)
1 Tbsp of coconut oil or olive oil
Lemon slices and sea salt
This recipe is SO easy, delicious, and healthy!
Remove the salmon from the wrapping, squeeze desired amount of fresh lemon juice over, and sprinkle with sea salt, and bake at 425 for 12-14 minutes. While you are baking the salmon, steam the green beans according to the package, after that is done add to a saut? pan with the oil, and mushrooms and saut? until to the consistency of your choosing!
You guys!! This is Kid friendly as well, my kids LOVE salmon, and they love green beans.so to me this recipe is a win any way you slice it!
Posted February 13th, 2020 @ 11:02am by: Jessica Olson
I want to start this post with a scripture:
"Go to the ant, you sluggard; consider its ways and be wise! It has no commander, no overseer or ruler, yet it stores it's provisions in summer, and gathers its food at harvest." (Proverbs 6:6-8)
There is much to be learned from the small yet mighty ant! She has no instructor, no one guiding her ways. She has no materialistic goal to tend to, yet she is strong, and diligent. She relies on an inner motivation. I believe there is a strength in the motivation we have within ourselves. It drives us to make healthy choices when no one is overseeing us.
Tuesday, I spoke about Change, which I felt was an important thing to address as we are embarking on a journey towards changing our daily habits and incorporating healthier ones.
Today, I want to talk about motivation, which is another core piece of any journey towards change.
What motivates your choices? Do you want to set a healthy example for your children, loose weight to fit into an old pair of jeans, maybe you had health scare, the list goes on and on.
In my experience lasting motivation has to be found within. It can be fleeting when anchored to a specific goal. For example, I tend to revert to an all or nothing mentality, and I have to constantly remind myself of that inner motivation, the thing that fuels me to keep going forward after I have slipped from a plan, or fallen short of a goal I set for myself.
I tend to get overzealous with my goals! I'm a dreamer, and my dreams are constantly evolving! I'm always adding things that I want to do.but before I can take that step forward there has to be a plan, and if I can't check every box then.yep you guessed it, its back to the drawing board. This mentality has not helped me in the past. Each time I saw a goal go unfulfilled; I lost a piece of faith in myself. What I needed to do is let that inner motivation carry me forward. The motivation that isn't tethered to these hypothetical boxes, I felt ,needed to be checked. And it's not motivated by someone watching over me to ensure I do make the healthy choice.
My point being, when we set goals, and make hard changes, we need to know that our drive, that motivation, will be constant. When we have days we want to quit, days we eat less then superb, or the energy to exercise just isn't there, we have to pull out that inner motivation and remind ourselves of why we started this in the first place!
My inner motivation has changed a lot throughout the years, and I have learned so much about myself. When I stopped focusing so hard on who I thought I should be, I realized I could step back and learn who I actually was. I have grown so much from learning to cherish the person I am, instead of focusing on all that needed to change BEFORE I could be the person I wanted to be. This realization has changed my life!
These changes helped me see that my biggest motivators are my faith, and my family. Being the best version of myself for them. Practicing kind, patient, and supportive attitudes towards them. I want the healthy habits that I practice in my daily life to be what they grow up seeing. I also want them to have a mother that takes time for herself, knowing that will benefit all of us in the long run.
As for my faith, when I am fueling my body correctly, and exercising the way God intended us to, my spiritual life is SO much stronger. When I realized we don't have to compartmentalize the passions we have in life, and wove my faith and health into one it really changed everything for me!
So, my challenge to you today, is to write out three things that motivate you? Then find one inner motivation that cannot fade when a goal is reached, or disappear when life gets stressful?
Like I said, for me, that driving forces are my faith, and my family. I used to always need a goal. I was training for a race, I wanted to get back to my high school weight, yeah right, I wanted to give up a certain category of food for 80 days, and while these are all great goals to have, I needed a more constant source to keep my motivation strong when these goals had come and gone.
I also challenge you, if you haven't already, to pray on how you can welcome the lord into your daily health practices. I think when you do, you will find a strength you didn't know was possible, (I know I did)!
In Good Health,
The Fit Fix-
Posted February 13th, 2020 @ 11:02am by: Jessica Olson
Change is hard. We develop routines, schedules, and habits that form an intricate weave that is our life.
But sometimes they can be less of a delicate weave and become more of a chain that binds us. We may start to realize that we are no longer using them as a means of supporting and fueling our lives but that they are actually ruling them instead.
A week ago, I decided to do a 12-day cleanse from all processed carbs.yes in December.what was I thinking!?!?! I knew I needed a change. That glass of wine after a stressful day or work, and that piece of Halloween candy out of the pantry had become my routine.so much so that this routine was something I was starting to rely on. I'm not saying I don't want to allow myself a glass of wine or a delicious Christmas cookie during this season, but I don't want to NEED it.
As I embarked on this change, I knew it would be difficult. The problem we encounter as we make these changes is that the negative things take effect immediately, the headache, irritability, breakouts, weight gain even. The thing I had to remind myself of is that these are the symptoms of the life choices I was making previously, not the ones I was incorporating. Fast forward to today, I'm on day 8 and I have more energy, my skin is clearing up, and I'm not even thinking about that glass of wine at the end of the day! Now I know this is a short example, I've only been doing this for 8 days and the plan is for 12 lol, but even this short amount of time has kick started that drive to continue on and defeated that NEED feeling I had leading into this!
What I want everyone to get out of this today is that change is hard, habits are addicting, and we can start to feel like any change healthy or otherwise would be agonizing, but another thing that is agonizing is being in pain, mentally and physically. Whether it's because you don't have the energy to play with your kids, or your outlook on life is constantly negative. We all know the saying, choose your hard, well we have to choose whether we want to incorporate healthier habits, and routines into our daily lives, or let the ones we have now continue to bind us to them.
I encourage you to incorporate a few healthier decisions each day. Even though this time of year can be difficult, reward yourself for the fact that you are making healthier choices amidst so many options towards the latter.
The best way to stay on track with any goal, is to plan. For example, this past week I knew I was in a ten-hour work meeting one day, and shopping the next, knowing this I made snacks readily available to grab and have on the go. I also made sure there was a plan in place for dinner each night, knowing I would be exhausted by the end of the day I wanted something I could be pop in the microwave and boom, I'm eating.
I won't say I have been perfect thus far; I did have a glass or wine with lunch on my mom's birthday. The old me would have noted this as a failed attempt. Just decided to give it up, and start again in January when life slows down. However; I am not looking for a diet resulting in a number on the scale, I'm looking for lifestyle changes. Ones that bring me peace, joy, happiness, and help me to live in the spirit rather than in the flesh.
There will be slip ups and there will be cheats, but instead of punishing yourself for them, realize that, Change Is Hard! You're doing great, keep focusing on the journey!
My go to Snacks:
Mixed raw veggies (mine were carrots, cucumbers, and baby tomatoes)
Hard boiled eggs (I sprinkle them with a dash of sea salt and curry)
Mixed raw nuts
Mixed frozen berries on top of dairy free coconut milk yogurt
These things got me through last week like a charm!
As for brands, I'm at Target & Costco shopper so it's a safe assumption mine will be Good & Gather, or Kirkland! ?
Comment below with ways that can help you incorporate change into your life, and develop healthier habits?!
In Good Health,
The Fit Fix!
Posted January 16th, 2020 @ 07:01pm by: Jessica Olson
As I sit here, I know this will be the most difficult blog I've ever written. I've never been comfortable sharing the raw, real experiences of my life. I tend to share more of the cute pictures of my kids, and the healthy meal I've prepared, but God has been pressing this on my heart for a while, so here goes.
When my husband and I found out in 2016 that we were having a boy, we started to discuss the idea of that being the completion of our family. Now, I will say, I don't think this should be a decision made while you're pregnant. Your hormones are out of control, you feel sick and bloated all the time, and the idea of not having to be in this place again, can sound like a pretty reasonable direction forward.
We had our girl and boy, we felt incredibly blessed, and at that point, I had the very real urge that I just couldn't go through another pregnancy. So, we brought this up to our OB. She said that a tubal ligation would be a very easy procedure as we were planning to have a cesarean birth. The tubal wouldn't even extend the time of the surgery, so we thought that given those circumstances this was probably the time to do it. This conversation took place when I was about 22 weeks. There was no discussion, nor counseling, the decision was simply noted in my chart.
Moving forward to a few weeks before our scheduled due date, there was one last mention of this tubal ligation, "are we still planning to do the tubal ligation during the cesarean procedure?" We confirmed, and that was it, a small box checked that would forever alter my body and its ability to grow child.
I'm certainly not here to place blame, or cast aside my role in this decision to make myself feel better; however, as I sit here four years later, and look at what we've been through, I can't help but think there should've been more to it than that.more than simply checking a box.
A few weeks later we welcomed our beautiful baby boy, and our family was complete! However; after we had our son, and I started to regain a sense of self back, this tiny ache started within me as I faced the fact that I wouldn't have any more children. At first, there was NO way I was going to acknowledge this as anything other than nostalgia and baby fever brought on by hormones. For a while that was ok, but after a year had passed this ache was only growing.?
I started to google.I know bad idea.but I needed to know. I needed to validate what I was feeling in some way because I couldn't shake it. As I've grown in my faith throughout the last few years, there have been a lot of changes in who I am. My goals have evolved, my sense of purpose has taken shape, and the thought of having another child started to became all I could think about. I tried to shake it, I kept telling myself, "it's not going to happen, you'll get over this in time, JUST LET IT GO!!"
After a year of living inside my own head about this, I decided I needed to talk to somebody about it, but it would be a difficult thing to discuss. The idea that I had made this decision, such a FINAL decision, at 29 years old that I would no longer want the opportunity to have another child, what was I thinking! How could I go to my husband and say, "I want another child, oh right that's 99.9 % impossible?"?
So back into my head in went, but this time I continued to google, I couldn't help myself, I also started talking with a good friend about how I was feeling, which helped immensely! She assured me there was importance in these feelings, and that I should keep researching what my options were.
I'll be honest, my experience over the next 6 months, is why I'm feeling so called to write this, and share this incredibly vulnerable story of mine.
My first step (after all the googling of course) was to call the clinic where I had my son, and underwent the tubal ligation procedure. This didn't go well.when I did receive a call back, which took a few days, the nurse said to me, "this is really something you should have thought about before you made the decision to tie your tubes."
I hung up the phone feeling defeated. On the surface I was frustrated, I wanted to yell, "I know that, don't you think I already know that" I'd been beating myself up for over a year. I had finally mustered up the courage to make a call, and to own my indecision. I had hoped to seek counsel on how to move forward, but was greeted with a simple statement that cut deep, and on a very real level I was destroyed. My first step forward had merely confirmed the negative thoughts I'd been experiencing for the last year and a half.I almost stopped the journey right there. Thankfully god intervened, he wasn't content with this ending.
I pushed forward, I continued to call the clinic, and research all the options that were available. I called fertility clinics, I called the Mayo, I called all over the place.dead end after dead end. After months of messages, calls and web research I finally came to the realization that if I was going to have this procedure, it wasn't going to be in Minnesota. We'd need to travel, and there was going to be some large costs associated with this. I was also finding it so difficult to get real answers from any of the places I looked into. Many were based online so they wanted clinic records submitted prior to even providing a quote, and you couldn't get a hold of anyone.all I wanted to do was talk to someone, for months I had been getting nurses who had no idea what procedure I was even talking about, followed up with, "ummm, I'll just have so and so call you back".yeah, that call never came.?
I was emotionally exhausted. Tired of feeling completely isolated in this journey, so tired of hitting dead ends, and tired of feeling like I couldn't make progress forward. I began to feel like I had misinterpreted gods will, maybe I was supposed to leave this alone, was I was fighting too hard for something that wasn't the right path for us?
Then I got a referral! It was a surgical center in Georgia, and there was a number to call. I wasn't feeling overly enthusiastic because of my experience up to this point, but I made the call.
I remember it like it was yesterday. I was driving home from work and I figured I would have to leave a message because it was the end of the day, but there it was, the voice of Erica at Lakeshore surgical Center!
She was kind, she spoke to me about what I was going through, and said they specialize in working with women going through this exact same thing! She told me how much the procedure would cost, what it would entail from start to finish, and what I'd need to provide to move forward!
After I got off the phone with her, I broke down, tears welled up as an extreme feelings of relief rushed over me, a weight had been lifted, and for the first time in months I could breath. I could see direction forward, there was a light at the end of this dark tunnel, and it was a light that might mean we could have another baby someday!
I moved forward! I faxed them the information, and impatiently waited for the call from Dr. Greene, who would tell me if I was a candidate for the procedure. That call came in just a few days, he had received my records, and he was happy to inform me that I was a candidate! I was ecstatic!?
Now, the process of figuring out how I was going to make this work. Flying to Georgia and paying for this procedure would not be easy. I have to take a moment here to express extreme gratitude to my husband for being there, supporting me in this decision, all while knowing the risks, and costs that were associated.
Making it work would prove to be difficult, but I was determined. I was going to have this procedure! I didn't know what the outcome would be, or how we were going to make it work, but I needed to.
By God's grace, everything came together. The day after Christmas in 2018, we were on our way to Gainesville, Georgia! Off to an unseen surgical center, in a city we'd never been, to have a major procedure.faith was necessary.?
We arrived and met with Lakeshore Surgical Center. They were wonderful right from the beginning. Their facility was quant and comfortable, and the staff was all caring, and attentive! Dr. Greene explained everything, and was very knowledgeable. Once we had completed day one of prep, we were free to enjoy the rest of the day and be back for surgery in the morning.?
Fast forward to the next day.the procedure went longer than expected. My husband waited patiently, although I can only imagine the concern he felt. There were a few complications that led to the surgery taking longer than expected. When I awoke, I was a little out of it, but at that point in time, we were told that the surgery had been successful! They had removed the clips, and were able to successfully repair any damage there was! Thanks be to god, we had taken this chance, made this journey, and we were finally hearing the words, "the surgery was a success."
I was overwhelmed with happiness! The last two years had been a rollercoaster of emotions, from the start of that dull ache within, to the point of flying to Georgia in hopes of reversing that decision.we had made it.
Looking back, I had yet to realize that the successful surgical results were just the beginning of another road we would have to travel. Its been over a year since our surgery, and I've always known I would need to share this experience. Not to elicit pity, or attention, but because I want anyone who is going through a similar situation to feel support, and I hope my words can provide that for them.
I had hoped to wait, and share this when I could end it with a positive result that we were expecting another child; however, that has not yet happened for us, this road has been equally difficult, but I remain faithful. I realized I can't keep waiting to share this story. I am sharing it now, hoping that it reaches the heart of someone who needs it as much as I did a few years ago.?
I want to say something that I felt went SO unsaid when I was going through this, "you are not alone, and it is OK to change your mind."
I won't even want to attach the word, mistake, to this situation in my life because things changed.
I changed, our life changed, and our mentality changed. We made a decision that I came to later regret, and instead of living with regret for as long as I did, I should have just been able to say, "I changed my mind." I say that not to undermine the weight of our decision to have a tubal ligation or the decision to have the reversal surgery, but I carried the weight of this around for so long. Some days I was sick to my stomach because I felt trapped by the weight of a decision I had made. I felt like I had nowhere to turn and no one to connect with who could understand what I was going through.
I am putting this very real.very vulnerable story of mine out there to be gods voice to someone that is desperately praying for direction, strength and guidance. I know I was!
I want to end this tubal tale in saying that you are justified in your emotions. You are justified in your pain, in your indecision, and in your right to change your mind, and you should feel supported.
As you embark on the journey towards reversing a decision you may have once thought could never be reversed, know that you aren't alone. I felt that way for a long time, and I thank god every day that I weathered the storm, and fought through the roadblocks to follow my heart.
Please hear me when I say, if you are struggling with this decision, you are not alone. Many other women have made the choice to reverse their tubal ligation, and gone on to have beautiful, healthy babies!
Don't ignore that dull ache, and don't lock yourself up in your own head.its lonely there!
In good health,
The Fit Fix
Posted December 23rd, 2019 @ 09:12pm by: Jessica Olson
The week of Christmas has arrived! I'm sure we're all running around like crazy with last-minute shopping, cleaning, wrapping, etc.
How do we get through the next two weeks without derailing our hard work, and adding 5 pounds to the New Year's resolution total? I am here to help!
I'm going to give you tips, tricks, and a few recipes that can help you survive the Holidays, while staying in line with the healthy life you're leading!
Alright, let's start from the beginning!
- Start your morning by drinking 8-16 ounces of water. Starting your day with water will kick start your metabolism, and give you a natural morning jolt!
- Press play (if you're a Beachbody on demand lover, like me), go to the gym, get out for a walk, whatever you need to do to get at least 30 minutes of exercise! If you're really looking to torch some calories and set yourself up for a day of indulgence, do 30 minutes of high intensity cardio; running, biking, or any of the high intensity cardio options available through Beachbody on demand. Follow this with 15-30 minutes of weight lifting. This workout type is perfect, the cardio will have your metabolism on fire and burn tons of calories, and following it up with a weight lifting session will keep the calories burning throughout the rest of the day, helping to combat some of those less than ideal food and drink choices.
- Follow your workout with a healthy base breakfast. Something with a lean protein and vegetables! This will keep you full, and capitalize on the workout you just completed.
My morning meal looks something like this:
Veggie, Turkey Egg Scramble:
1-pound ground turkey
2 tbsp. minced garlic
3 cup mixed greens (I use the power blend from Costco)
1 cup mushrooms
1 Cup baby tomatoes
? cup unsweetened almond milk (optional, you can use water as well)
sea salt and pepper to taste
I ground the turkey with the minced garlic. Once the turkey is completely ground, I add the greens and cook for a few minutes until soft, then I add the mushrooms and tomatoes, and cook for a few more minutes until they have mixed in and softened. Last, I add the eggs and cook until the eggs are scrambled and the entire mixture is complete. Add Salt and pepper to your liking! This recipe is so easy and this will make you about 5 servings, I love having this on hand so I can get a nutrient dense start to my day!
Now that we've worked out, hydrated, and filled our bellies with a great breakfast, it's time to start prepping for the festivities! Whether you're hosting or attending there's always opportunities for you to contribute healthier options!
This year we hosted! I made sure I had a large vegetable tray for healthy grazing, and a healthy side dish that could be the largest portion of my meal.
4. Vegetable tray - this gives you the option to be snacking throughout the day without having to load up on the chips, dips, and cookies!
5. Healthy side dish - This is where I start come dinner time, and it was the largest portion. This helps keep the more indulgent options in moderation.
Brussel Sprouts with Butternut squash, Walnuts and Cranberries:
The amounts on this are really dependent on your preference and how many your feeding, mine looked like this:
2 cups brussels sprouts halved (I also trim the bottom off)
2 cups butternut squash (I buy the pre cubed from Costco.because why not!!)
? cup chopped walnuts
? cup dried unsweetened cranberries
2 tbsp. olive or grapeseed oil
cinnamon and sea salt to taste
Mix all ingredients in a large bowl, transfer to greased baking dish
(I use olive oil cooking spray), size depends on the quantities your cooking for. Bake at 400 for 30-40 minutes until the vegetables are to a consistency of your choosing (I like mine slightly burnt)
6. Let's talk beverages.for me, this is one of the most difficult things to moderate during the Christmas season. Drinks are flowing, everyone's having a good time, but alcohol can really derail your progress, so if possible keep your drinks to a minimum, 1-2 is best!
Here's a few things that have helped me:
- Stick with wines that have a lower sugar content. Pinot grigio or cabernet are good options
- Clear liquors mixed with soda water, and adding a lemon or lime for more flavor
- Light beers or low-calorie, low card options (White claw, Truly, Press, the list goes on)
- Drinking slow and alternating water, or sparkling water, between beverages will cut the drinks down
- This year I mixed cabernet with sparkling water, that way I had a larger drink that would last longer with half the amount of alcohol
Any way you slice it, for any healthy lifestyle the alcohol consumed should be in moderation.
The caloric/sugar intake is not the only way alcohol derails your progress. It lowers your inhibitions causing you to make unhealthier options with your food. You probably won't feel well the next day, meaning a second day of choices that aren't in line with your goals. Your body also works hard to process the alcohol in your system and break it down, during this time it's not burning fat the way it normally does, causing weight gain.
To wrap this up.enjoy your life, but keep moderation in mind. Don't sacrifice the things your working towards for the momentary pleasure alcohol and other indulgences bring. Now, I know that's easier said than done, it's a constant struggle that's always evolving, but with time it gets easier to moderate your indulgences and find joy in making the healthy choice!
I hope this helps you enjoy the next few weeks, as we celebrate Christmas and wrap up 2019 without completely leaving your hard work and goals behind!
Merry Christmas, everyone!
In Good Health,
-The Fit Fix