Why Women Should Not Fear Weights

Ladies, are you scared to touch a dumbbell because it will make you most likely make you 'bulky', muscular and manly...?  

Do you also plan to run as far as you can on the treadmill every day to get you the body that you want..? 

Many of the women that I meet are in the above state of mind and making the one huge mistake of not including any strength training into their routine. They have been  trying to lose the kilos by being a typical Cardio Bunny performing hours and hours of cardio each day and in return they aren't seeing the results that they want. Sure, they may be able to run faster  and for longer but those bingo wings and love handles aren't going to go anywhere if they keep up this cardio based routine. They believe that lifting heavy weights in the gym will turn them into this muscular and manly hulk like woman but in reality, it will transform their body into a lean, toned, tight and curvy fit goddess!

Instead of of gravitating to the cardio machines when you enter the time, mix up your program with weights and start getting the body that you desire! 

Below are my top reasons why women should incorporate weight training into their routine:

1. Increased muscle means you burn more fat each day!

If you add only 1 kilo of muscle to your body, you will be burning approximately 120 more calories each day based on this alone. This is due to your BMR(basal metabolic rate) being increased through your higher muscle mass. Everyone wants the secret to fat loss and increasing your metabolism to burn more calories is up there with the top ways to burn fat!  Weight training also has an 'afterburn affect' which means your burn additional calories up to 24 hours after a weight session. Cardio workouts has a very small after burn affect.

2. Reduced body fat.

Women will usually have this idea in their head that weight training will make them bigger if they add muscle mass. This seems horribly scary when they already may be quite insecure about their thighs or arms.  The idea of having bigger thighs and arms is the LAST thing they want! Doing cardio alone will help you lose weight but some of it may be muscle which will give you that ‘skinny fat’ look. Lifting weights will build lean muscle, burn fat and shape your body giving you the body that you have always wanted!

3. Increasing and restoring bone density.

Strength training has been proven to be one of the best to ways to prevent osteporosis. Lifting heavy weights also improves muscle fiber,  enhances secretion of endorphin's and  stimulates blood chemistry.

4. Improved strength.

Being physically strong for a women can be extremely empowering. Lifting weights will improve your capability throughout daily activities such as carrying suitcases, moving furniture or even playing sports with friends and family. Increasing your strength will also prevent you from being weaker when you are older and also help you live a long and healthy better quality life.

5. Live longer.

Having strong bones and muscles will help in ensuring you live a long and healthy life. Enhancing your muscles and reducing body fat are ways to prevent sagging body parts too which will obviously benefit you as you age!

6. Muscle definition.

When you push yourself through those last few reps and aim to take your weight up to the next level you will start to see muscle definition and have that 'toned' look that all girls want. Weight training will transform your body and give you the tight and lean physique that women desire.

7. Prevent injuries

Strength training strengthens your muscles and your tendons which will give you a lesser chance of injuring yourself. 

8. Decreased Risk of coronary disease.

Your blood pressure and cholesterol levels can be reduced through strength training

9. Feel confident and empowered!

A strong woman and independent woman is full of those happy endorphin's that exercising has given them! Many of the women I train(and myself included) feel more confident, empowered and have an overall happier mood when exercise is a regular part of their routine. Challenging yourself in the gym and pushing yourself through those last few reps gives you a sense of accomplishment. It's not only building physical strength but the mental strength to push yourself out of your comfort zone. This is by far the one thing that I myself LOVE about strength training. Just like other  areas of your life, when you push yourself out of your comfort zone, that is when you see results and accomplish your goals!

Now that you know the benefits that strength training will give you, its time to get started with a new workout program. Speak to a trainer at your local gym who can help design a program specifically for you and also help design a nutritional plan to help you with your goals. Remember to always make sure you having proper lifting techniques to avoid injuries!

If you are unsure where to start or need any more guidance, please email me at jess@jessicastevens.com.au and I will be happy to help get you started!

Bec's Story - Snap Fitness Success Story

Bec's Story - Snap Fitness Success Story

Thank you to SNAP FITNESS USA for featuring my incredible client Bec as their success story! You can view her transformation and read her story below:

http://www.snapfitness.com/blog/post/-snapnation-success-bec-parkwood-aus/2832#.U-oZ9oBdVd8

Post from Snap Fitness USA:

After being overweight for seven years, Bec knew it was time to make a serious change in her life. She had tried all sorts of diets and quick fixes but she always put weight back on and lacked the knowledge of how to live a healthy lifestyle. 

“This year, I reached a breaking point after struggling to get up off the floor after playing with my kids,” Bec said.  “I burst into tears and knew, I'd hit the wall.”

She joined Snap Fitness and shortly after decided to use personal training with Jessica Stevens. Jessica Stevens was recently selected as one of our Top Ten #SnapNation Personal Trainers.

“My life changed forever and I haven't looked back since,” Bec said. “Not only has Jessica transformed my body but my entire mindset.  She has taught me a whole new way of looking at food, fitness and myself.”

Bec now fuels her body through clean eating and daily fitness routines. She has lost 41.2kgs and is present in her children’s lives.

We are very proud of you, Bec! Keep up the great work.

Snap Fitness Top Trainer & Success Story

Snap Fitness Top Trainer 2014

Thank you to Snap Fitness for recently nominating me as one of the Top 10 Personal Trainers (across the world... not just in Australia!) AND for also giving me the role of an official Snap Fitness Ambassador! 

As a fairly new trainer to the industry I am absolutely thrilled to win such a prestigious title as there are currently over 1400 personal trainers currently working for Snap Fitness who no doubt work just as hard as I do to help their clients. It's crazy how much my life has changed since starting my personal trainer career at Snap Fitness so I am really so grateful to have a job that I am so passionate about. Thank you sooo much to everyone at Snap Fitness for and of course a big  massive THANK YOU to my incredible clients who have given me the opportunity to share my passion with them, I wouldn't be where I am without you!!

Jessica Stevens - Snap Fitness Top Trainer
http://www.snapfitness.com/blog/post/top-ten-snapnation-personal-trainers-part-two/2826#.U-tEyfmSySo

Read my story below

Jessica

Personal Trainer at Snap Fitness Parkwood, AUS

Q. Tell us about your fitness background.

A. Growing up, I wasn’t really into school sports and didn't enjoy participating in sports classes or athletics. I viewed exercise as a “chore” and didn’t have the education to understand the positive benefits it could have on my life.

It wasn’t until late into my teenage years when I started strength training at the gym and took part in boot camps along the beach that I fell in love with exercise and realized the positive benefits that it would bring to my life. Fitness was so much more than just weight loss. It empowered me and gave me the self-confidence and happiness that I had never had before. Another thing I loved was that I was constantly making new friends who also shared the same passion for health and fitness that I had. I loved being around these like-minded people who constantly supported and inspired me to the best that I could be. I now love that I have a job that gives me the opportunity to share my passion with others who are going through the struggles that I once went through and hopefully change their live just like it did for me. 

Jessica Stevens - Snap Fitness Top Trainer 

Q. Tell us about your training style.

A. I feel very lucky to be working at a gym that not only has an incredible weight training area but also a fully-equipped functional training room which enables me to incorporate both traditional strength training and functional training into mine and my clients routines. Each session is specialized to the client’s individual goals. No two sessions are ever the same. Exercising doesn’t have to be boring or repetitive. I enjoy constantly changing both my clients and my routine by incorporating a variety of training methods and also mixing up the exercises that are used. I am always learning new exercises and love to challenge my clients and myself by including it into their routines.

Q. What is your favorite thing about being a Personal Trainer?

A. For me, the best part is seeing someone achieve a goal they never thought they would achieve. I love that by sharing my passion for health and fitness with them, I can make a positive impact on their lives and help them to be the healthiest and happiest that they can be.

Q. What is something you wish everyone knew about health and fitness?

A. I wish more people realized that exercise has so many more benefits than just the obvious physical ones.  It can also give you the mental strength and confidence to push through any challenge you set your mind to both in the gym and in life. Living a healthy and active lifestyle also doesn't mean you can't have a social life or have to miss out on anything. I believe it's important to find a good balance and have a healthy relationship with food, exercise, and your body. 

Eco Glamour Girl

I am thrilled to announce that I have been chosen as the Glamour Gal for Summer 2014 for the Eco-Glamazine! Glamour Gals of the past have included inspirational women like Ellie Gonsalves, Sheridyn Fisher, Renee Somerfield nd Ashley Hayman. As you can imagine, I am honored to be included along side such influential women who inspire thousands of women around Australia. These are women who I also look up to and view as positive role models for myself and other women. Thank you so much Eco Glamzine for including me in your list of women, its an absolute honor!

I discuss my passion for health and fitness, modelling, my beauty regime and so much more. Read the exclusive interview at http://ecoglamazine.blogspot.com.au/2014/02/glamour-gal-jessica-stevens.html 

Jessica Stevens - Eco Glamour Gal

"A glamour gal embraces a natural healthy lifestyle, her inner beauty shines bright. She is a dreamer and inspires others to live a positive earth-friendly lifestyle."

Run Stop Shop

Just popping in quickly to share with everyone one of my new favorite online websites,  Run Stop Shop

This site has quickly become my number one go-to for all fitness wear apparel and has been super handy on my busy days when I cant make it to the shops in time and need to purchase something(and lets face it, all I ever buy these days is gym wear stuff , I basically live in the stuff Lol!) . The website is easy to navigate, the quality of items are high, the prices are reasonable plus there are always discounts on and the postage is quick!

Just a few of my most recent and favorite purchases!

If you need new gym tights, a sports crop, bag, sports watch, heart rate monitor, runners or basically ANYTHING fitness related then Run Stop Shop will no doubt be able to help you out!

Love love love my sparkly new gym bag!

The site contains both female and male items so you are bound to find something for yourself, partner or friend. Have a looksie for yourself and see what i'm talking about... no doubt you will find something you love at a great price!
  

Wearing my Running Bare tights

Although the prices are already discounted and very affordable, they have been generous enough to allow all those affiliated with me a further 10% off their online order! Yahoo!!  Use the voucher code JESSICASTEVENS10 to claim your discount at the checkout page.

Enjoy shopping ladies ! ;) 
Jess x

Green Super Smoothie!

Fruit and vegetable smoothies would have be one of my  favorite summer time creations to make at home. It's literally as easy as putting your favorite combinations of fruits, vegetables and whatever else you want into a blender and blend away until it becomes a smooth goodness!

Recently I made this one particular smoothie which I would have to say has become my new favorite. When making smoothies I don't really measure the quantities, I just try and create some sort of tasty magic from what I put in the blender. 

Smoothies(and juices if you have a juicer) are also a great way to incorporate vegetables into your diet if you are struggling with your daily vegetable intake. Spinach and Kale are two stable vegetables which I am currently trying to  include in as many of my meals as possible throughout the day. Banana's are a great way to give the smoothie that 'creamy' texture without needing to add any dairy.

Green Super Smoothie in a German Stein(why not?)

My Favorite Green Super Smoothie(Pictured Above Recipe:

Handful of Kale, 

Handful of Spinach

1 Frozen Banana

Handful of Mango chunks

A few Strawberries

About 1/2 cup of  Coconut Water, 

1 Vanilla Protein Powder Scoop

Dash of Ground Cinnamon 

Ice Cubes

Put all ingredients into a blender and blend away! Add more coconut water if you are struggling to get the right consistency. 

Enjoy! :-)



What are some of your favorite smoothie combinations? I would love to hear them in the comment box below!

My Homemade Raw Choc Hazelnut Cheesecake

This Christmas I wanted to bring one of my healthier home made treats to the Christmas lunch to share with my family.  I decided to go with a  raw Chocolate Hazelnut Cheesecake with Coconut Ice-Cream & Fresh Strawberries and let me tell you now that it was honestly the most delicious cake I have ever tasted in my life. 

This was actually the first time I have even attempted to make a raw cake at home so i was little worried about the turn out. All ingredients were purchased from Flannerys Organic Supermarket and it was super easy to follow once you have all the stuff(and a food processor) This dairy-free, raw cake will be a hit for any ones tastes buds and will not leave anyone unsatisfied.. trust me!

Delicious Goodness!

Recipe:

Crust:

1 cup hazelnut meal 
¼ cup + 2 Tablespoons raw cacao powder 
3 Tablespoons agave syrup
1 teaspoon vanilla extract
1 pinch pink salt

Filing:

 2 cups raw cashews, soaked
¼ cup + 2 Tablespoons hazelnut butter
½ cup coconut oil
½ cup agave syrup
½ cup cacao powder
½ cup water
½ teaspoon pink salt 

Choc Frosting:

⅓ cup coconut oil, melted
1 teaspoon vanilla essence
¼ cup agave syrup
¼ cup cacao powder
½ large avocado

1)Crust: Blend all ingredients together in a food processor . Press the crust into the bottom of desired pan, about ¼ inch thick. 

2)Filing: In a food processor mix together cashews, agave syrup, water and salt. Mix until smooth. Add cacao powder, hazelnut butter and coconut oil to the cashew mixture and blend them all together, scraping down again, until mixture is combined. 

3)Spoon the filling on top of the crust. Stick the cheesecake in the freezer until solid all the way through.

4)Once frozen, remove the cheesecake from the pan. 

5)Place the cake  in the refrigerator. Make the chocolate frosting by combining all ingredients in food processes and blend. 

Spread frosting over cake and sprinkle with crushed macadamia nuts
Serve with CoYo Natural Coconut Icecream  & Fresh Strawberries.

Enjoy!!

Co-Yo Coconut Ice-cream 
Organic, Dairy Free, Vegan, Coconut Milk Ice Cream Alternative

For those who aren't familiar with this amazing little heaven in a tub called Co-Yo, you MUST grab a tub next time you are in a health food shop. Absolutely perfect for any sweet  craving without the added sugar And did I mention it tastes amazing??

Please comment below with your feedback on the cake once you have made it! Would love to hear if you loved it as much as I did!!

Inspired from : Vegan Baking

Make 2014 Your Best Year Yet!

Be the fittest, healthiest & happiest you have ever been !

One of the most common New Years Resolutions made each and every year is to get fit, healthy and lose weight. Sound familiar..? I want you to ask yourself, how many times in your life has a health related goal been your New Years Resolution? Chances are, at least once and more than likely you have again revisited that same goal  later on in the year as well. How important was this goal to you at the time? Most people when asked this question will answer saying that its extremely important and that they are willing to do anything to achieve it. They are well aware of the damage that their current lifestyle is doing to their health and have made the conscious decision to finally do something about it. If you are like many, and I mean many, you did not achieve these goals which were so important to you at one point. 

Now I want you to ask yourself, what stopped you in the past from achieving this goal? Honestly though, what happened? What could have possibly came up that got in the way of you achieving something that was so important to you. Lack of motivation? Money? Time? All of these 'excuses' seem to be justified in our heads at the time but looking back now, did you really try everything possible to make your goal happen or did you simply give up because it was too hard? Well let me tell you now that in order to change, you must challenge yourself.  Success is what happens when you get out of your comfort zone. Don't make this year the same as every other year, its time to make your goal a reality! Stop making the same old excuses that you make every year because you know what.. your going to get the same result.

I know that sometimes it's hard to find the initial motivation to go to the gym and for most, this can the hardest step and a major challenge. As human beings we are creatures of habit and love the routine that we put have in place for ourselves(even if its bad for a health). We love to feel comfortable and rarely want to break away from our comfort zone. This is why we just keep on doing what we are doing but unfortunately this is why you will keep on getting the same results you have always gotten. Stepping out of your comfort zone and breaking the habits that are stopping you achieving your goals takes will power and determination. You need to want to make it happen, once you decide that your health is important to you, time shouldn't be an issue . We always find time for what is important to us!

Stop saying to yourself that you should get healthy and start telling yourself that you will get healthy! Small changes in your mind-set like this will give you that extra determination and motivation that will help you put your plans into action.  Once you decide that is important to you, you can and will make it happen! Just like a smoker trying to give up should tell themselves that they that are a non-smoker, not that are are a smoker trying to give up smoking. Picture the result that you want in your mind and create it. 

Strength, weight loss and good health doesn't magically over night (as much as we all wish!)  You need to live a healthy lifestyle that will in return give you more energy, clearer skin, better mood, reduced body fat, increased strength, a faster metabolism, that tight toned summer body plus many more health benefits.  Learn to love your body by moving daily and nourishing it with the food that will allow it to be best that it possibly can be. It won't be easy but it will definitely be worth it! Believe in yourself and know that you can achieve anything that you put your mind to! You can do anything you put your mind to!

If you have made the decision to make 2014 your healthiest and happiest year yet, I would absolutely love to hear from you! I love being able to share my passion for health and fitness with those around me and would love nothing more then to hear from you to! Email me at jess@jessicastevens.com.au and share with me your 2014 resolutions, goals ans aspirations so we can inspire eachother to be the best that we can be!