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Another quick and healthy soup recipe

Feb 1st, 2010 by admin

I stand in my kitchen, open the refrigerator and wonder at times “what am I going to make for dinner tonight?”

I am sure you can relate.

My refrigerator was almost empty and I had a few random things to work with.  So I created a new soup in this house:  Pork Vegetable.

I have never had it and I have never made it. So to the stove I went with my creativity and random ingredients.

I used:

  • 1 large red onion
  • 2 medium red potatoes
  • 1 cup of frozen corn ( that was in a container from an ear we cut who knows when)
  • 4 stalks celery
  • 3 roma tomatoes
  • ¼ c medium salsa
  • 3 cloves of garlic
  • 2 pork filets frozen
  • Onion salt
  • Dried parsley
  • Mineral salt and pepper to taste
  • 2-3 tbsp olive oil

I sauteed all the veggies cut up in the olive oil.  I started with just onlon and then kept the heat on as I chopped and added to the pot.  Once all veggies and salsa were in with oil, I added the pork cut into small pieces and cooked it a bit longer.  Once I could see it starting to cook, I filled the pot with water and brought it to a boil. I boiled the mixture for a few minutes and then simmered for 20.

My husband loved it and I spiced it to taste so feel free to add what you like to it!

pork and veggie soup

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5 Steps to Start Your Detox

Jan 19th, 2010 by admin

First off, why would you want to detox?  The most common benefits of detoxing include improved skin, better health for all organ functions, restful sleep, improved mood and inner harmony and of course weight loss.  I would love to guide you in taking the steps necessary to do a detox of your body and your life. A “life” detoxification is necessary too because your mental, emotional and physical world will effect your body and health. So when I say “clean house”, I mean clean it all- body and environment.

Here are some fun facts that aren’t so fun about detoxing and why we need to detox our bodies. There are over three new chemicals introduced into the planet each day.  In fact, we enter a world with over 200 chemicals in our body.  The environmental working group found that samples of blood taken from the umbilical cord of newborns contain an average of 200 chemicals that can cause cancer, brain damage, birth defects and other serious illnesses.  Now although our bodies do have a natural detoxification system, it is necessary to assist our liver and our body at least twice a year so that it can work more effectively to eradicate these toxins from our bodies.  I recommend 4 times a year on our 6 Week Beach Body program.

Step 1: Cleaning House. I want to talk about cleaning out your house, but I want to do it in a way that has you think about energy.  If you’re in a room full of people that are very happy and very positive, you know that you’re eventually going to feel happy and positive because you’re going to “calibrate” to the people around you because they’re going to lift you up.  You’re going to want to be at their level.  Not only because feeling good feels good and having positive energy feels good, but because you’re in the minority and the dominate energy in the room is happy.  So you will find yourself sort of sliding up the scale to feeling better just because of the people that you’re surrounded by.

Now on the opposite side of that of course if you’re in a good mood and you walk into a room full of very upset angry people you can pretty much guarantee that you, over time, whether you ever get to the level of anger and negativity as they are is not important but you will definitely slide down the scale from where you are which was happy to the dominate energy in the room which is negative.  It’s the same thing in your body and it’s the same thing in your environment.  When it comes to your space (office, home, work), de-clutter, move things around to shift the energy and identify any energy vampires in your environment and eliminate them!

Step 2: Your Kitchen. In your kitchen, I want you to be really honest with yourself and look in your kitchen and cabinets.  I want you to identify your stress-eating foods, your boredom foods and the snack foods.  If you were on my 6 Week Beach Body Program, I would be telling you to pack it all up and give it away. I’m not a big fan of wasting food and I definitely am not encouraging anyone to waste food.  You have the option of throwing out the things that you know you want to get rid of or the alternative choice would be to package it all up and take it to a friend’s house or donate it.

Step 3: How many days? How long should the detox last? The detox program I facilitate on our 6 Week Beach Body Program has a duration of nine days. Some detoxes last 14 days or even 30. I suggest starting with 9 and working your way up depending on your goals for a detox.

What is the cost? Of course doing a detox will cost something to get the proper products and supplements but you should think of this as your food budget for 9 days. You would need to eat for 9 days so use that money to invest in a good detox program. There are a few books out there about detoxing, one of them I used in helping me to create the one for our program and it’s called The 7 Day Detox Miracle by Bennett and Barrie.If you are doing this on your own, let me give you some tips.

Step 4: What to avoid?

  • dairy,
  • caffeine
  • alcohol
  • sugar
  • meat
  • fried foods
  • packaged foods
  • salt

Step 5: What to include?

  • a protein shake
  • eggs
  • salmon and low mercury fish
  • fruits
  • vegetables
  • rice
  • kefir
  • nuts,
  • Seeds
  • green tea
  • and lots of water!

You want to sweat everyday for at least 10 minutes, sleep 6-8 hours and focus on something that keeps you inspired and your mind occupied.  When people do a detox for the first time, they often focus on a lack of food or restrictions causing unnecessary stress.  However, I am sure we can all find days in our lives where we didn’t eat because we were too busy- it’s all about the mental focus.

For more info on the 6 Week Beach Body Program, visit http://www.6weekbeachbody.com or call JJ at 800 571 5722 x 84 to find out how to get your detox started today!

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How to inspire yourself this year- what worked for me

Jan 11th, 2010 by admin

On January 3rd, I was invited to speak out at The Nourishing Wellness Medical Center’s holiday party.  Jeanne Peters RD had called me ahead of time and asked if I would bring my vision boad and speak to the group about not only how to do it, but how to USE it.

First off, what is a vision board? Many of you already know and probably already have one but for those of you who do not, it’s a place where you put photos or quotes of things you would like to have in your life.  Some people cut them out of magazines and some people just throw up words or phrases that they create on the computer.

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When The Secret came out, vision boards were a hot topic.  It’s how I manifested my husband in 3 weeks actually.  Jeanne knew this and wanted me to share my experience with their patients to inspire them to do the same and enjoy success in all areas of their lives- esp health and wellness.

How to do a vision board:

  • Find and cut out pictures that inspire you
  • Arrange and attach them to a cork board or posterboad
  • Be as creative as you like or as simple as you like

How to USE a vision board:

Putting the pictures on the board will excite you as you do it.  The good, positive feelings you have will help to raise your energy and vibration causing you to become a magnet for higher energy things.

But once the board is up on the wall and you see it everyday, the effect will wear off unless you use it.

  • Stand in front of your creation
  • Pick 1 picture to focus on
  • Imagine yourself IN the picture
  • Concentrate on the smells, the sounds, and the feelings of touch or air on your body
  • Focus on this until you FEEL something in your body for 1-2 minutes
  • Open you eyes and carry these good feelings with you all day long

Vision boards are like exercise- they only work if you practice!

for guidance and coaching on your weight loss, exercise or wellness vision board be sure to start by visiting www.6weekbeachbody.com and get your free tools and inspiration and call us at 800 571 5722

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One of the Secrets to Staying Slim

Dec 1st, 2009 by admin

Over the summer I gave you some tips on staying fit once you had gotten your great results.  We were constantly getting testimonials and feedback from the 6 Week Beach Body Program that I wanted to share some “tricks”  that I use to stay slim so all of you who have been dropping weight with us since the summer could keep on track easily!  Well now I have another tip.

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Recently I have been reading “French Women Don’t        Get  Fat” by Mireille Guiliano. I have known about the book for years but have not gotten around to reading it until now. (I have a feeling that as I start writing my book, I am also going to be reading a lot more books period!)

It’s a very cute book-several times throughout it I thought “I must be French!”  And even though I don’t fully agree with everything she says, her overall points are great and are underutilized here in the US for sure.

One of the points she makes that I have been doing for years without identifying it as a strategic behavior for me is how to eat in line with the seasons but also the time of day. Since the winter brings us heartier vegetables like squash, potatoes and pumpkin, people often are concerned with winter weight gain.

With the likelihood that winter also brings less movement (unless you do winter sports or live in CA), it makes sense that we might have this concern.  How I have always balanced my daily intake of calories during the winter, and what Mirelle Guiliano is calling “very French”, is to make soups!

Yes, soup!

And homemade preferably, not out of a can.  During the winter, I love making my vegetable nut soup. Soups are hearty but also provided loads of vitamins and minerals from more vegetables than I would eat in one sitting every day.

Making a soup is a great way to get in those veggies you don’t eat often.  Having soup for dinner balances out the calories over the day and warms your insides as you wind down for the day.

In fact, she inspired me to make a chicken rice soup today!  I got to use the leftover parsley, onions, garlic, carrots and celery from my Thanksgiving preparations.  We had some chicken to use and I was getting bored with chicken dinners so I thought how perfect!  And the weather has been chilly lately so I needed some internal warmth for dinner.

So one of the secrets to staying slim is to incorporate soups regularly into your diet.  If you make them homemade, they most likely will be healthier and enjoyed more for the effort and care you put in.  Plus, making soup is fun!  It’s a one pot meal!

Next week, I will share a few favorite soup recipes like this chicken rice I made today. Until then, happy soup making!

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Written by JJ Flizanes of Invisible Fitness. www.invisiblefitness.com, Creator of the 6 Week Beach Body, 90 Day Health and Body Makevoer Program, The 30 Day JUMP Start Program and more!  800 571 5722

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10 Tips to Stay Trim During the Holidays

Nov 25th, 2009 by admin

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  1. Family time does not have to mean sit and eat.  Quality time together can be spent doing other activities.  Try to clear the table while people are slowing down to take away temptations of over eating.
  2. Traditional meals probably contain high calorie ingredients such as pasta, butter, oil, cheese and sugar.  Be creative and consult some low fat cooking sources on alternative ingredients that will cut several hundred calories per dish using items like egg whites, applesauce, fruit paste, lighter versions (not fat free) and etc.  No need to tell the family–they probably won’t notice!
  3. Add some new dishes to the dinner table of salads, vegetable, fruits and broth-based soups.  These are generally healthier choices so you can fill up in these and eat less “empty calorie” stuff.
  4. Schedule in your exercise in the mornings.  Ask a friend or family member to join, it will help with accountability/
  5. Learn to say “No Thank You”.  You do not have to try every dish prepared or eat all that you take.
  6. While in preparation, only sample the food that is necessary.  You could potentially eat 500-800 calories in sampling before you sit down to eat.  Save yourself for the meal only to save some unwanted calories that may sneak in!
  7. Eat ONLY until you are satisfied, NOT full.  If you sit at the dinner table for more then 2 hours, you are probably going to eat more then you need to because it’s there.
  8. Keep a log of ALL of your exercise and food.  The average amount of calories for an adult between the ages of 30-55 who participates in moderate activity of 2-3 hours a week is 1800 (women)-2300 (men).  The average holiday meal including drinks can average around 2800-3200.  Logging keeps you aware of why the scale goes up and down during this time of year.
  9. Create a 15 min exercise routine that you can do every during the busy times. Add things like jumping jacks, jump rope, bridge, push ups, etc.  You want to have tools outside of the gym!
  10. Holidays are stressful times and sometimes depressing for some.  Exercise boosts your body’s production of serotonin, the body’s “happy drug”.   Don’t let stress win!  If you need some support hire a trainer or a coach.  You’ll be glad you had the discipline and you will be ahead of the game for the New Year!

Get your FREE copy of the 30 Day JUMP Start program workbook and audio on my site!  http://www.invisiblefitness.com

This is the perfect time to print it and use it as a daily log til the end of the year.  It can motivate you as well as be a gentle reminder that the holiday is just a DAY, not a season.

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Watch- I am being poked with needles!

Oct 24th, 2009 by admin

As a trainer, nutritionist and coach, I feel like it’s AS important for me to educate and inspire you on how you take care of yourself with REST as well as activity.

In the last few weeks, I have been busy traveling around in meetings, business trainings and new clients. I have been on different time zones, I have had irregular sleep and I haven’t really slowed down all that much.

So I have adrenal fatigue.  It’s a mild case compared to when I had it last year after my wedding when I came home from the honeymoon and my body crashed literally for a month or more.  Taking a walk got my heart rate up!  I could tell by how my body was responding and acting that it had taken on too much stress and it would need some time to heal.

I haven’t gone that far this time but for sure my body was telling me to slow down.  I have actually started on some bio-identical hormones as well and will show you everything I am doing and why so you can get a first-hand look at it all.

The bottom line for most of us is- WE ARE NOT MACHINES.  And for us women, we are not MEN.  Men have more testosterone and can “hunt the deer” for many more hours than we are supposed to.  So when women push and drive like men, we burn out quickly.

I have always had a lot of energy but I do push myself mostly because frankly, I can.  But my body pays the price and at least I love myself enough to catch it early and be proactive about it.  If I didn’t, I’d have no one to blame in 5-10 years when I have chronic pain or a disease or sickness.  What you do now creates your future in every way.

Here is me getting needled!  It’s my #1 favorite way to take care of myself in addition to eating well and exercising!

Here is a list of all my favorite local acupuncturists!

Heather Lounsbury 310.259.5165  For anyone in Santa Monica, Hollywood, West LA

Maria Ravis: 310 640 2129  For anyone in Southbay area (El Segundo, Manhattan Beach, Hermosa Beach, Redondo Beach)

Bill Flanagan: 949 244 5170 for anyone in Orange County (Newport Beach, Huntington Beach, Laguna )

Shaheed Abdullah:  310 993 6903  for anyone in San Diego area

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A quick and easy leg workout at home!

Oct 20th, 2009 by admin

This exercise is called the Tap Back.  I have filmed 2 short videos about it that I wanted to share with you. This exercise can be used for several reasons.

  1. As a cardio or more intense leg exercise warm up.
  2. To get your heart rate up before a brisk walk or jog
  3. In conjunction with a leg workout
  4. As a 15 min cardio blast
  5. For knee problems, you can replace the lunge with this.  The forces are different on the joint so tapping back and stepping up are easier and less “grinding” then a lunge. (I am not saying lunges are bad!)
  6. This will build some muscle.  Depending on your fitness level, how tall you are and how much “mass” you have will determine the amount of resistance.

I use it at least once a week myself because it gets my heart rate up and prepares my legs for more difficult exercise.

Here is video #1 which is most of the explanation

Here is video #2 to make sure people were doing it correctly!

Now how many do you do?This will depend on your goal.

For a quick 15 min cardio and leg blast, I would do 3 sets of 1 minute on each leg (6 min) and then 3 sets to the side. (there is no video for this, but it’s the same exercise except a side step) This will be 12 minutes of constant movement if you do not rest.  If the first step is not hard enough, try the second step when doing the tap back as I show here “to the front”.  I would NOT recommend using the 2nd step on the side step.

If you are a beginner, start with the first step.  Everyone should at least do the first step for the first set on each leg as a warm up anyway.

If  you are pretty strong, use the 2nd step on set 2 and 3.

If the side step bothers your knee for any reason, try 3 sets each leg on the first step and then 3 sets on each leg on the second step.  Still the same 12 minutes.

You can count instead of time but know that the least amount you want to start with is 1 minute so if you are counting, I would say start with 30-40.

Try it and let me know!

to learn more about our in home programs, coaching, skype training, workshops and seminars, visit http://www.invisiblefitness.com or call 800 571 5722

To register for our next free call for our 6 Week Beach Body Program, visit http://www.6weekbeachbody.com

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I am confused.

Oct 11th, 2009 by admin

I am confused.  This really is about me, not you!  But I will use this topic to address something I think a lot of you out there might feel but might be ashamed to say aloud. Ok back to me.

So why am I confused?  2 weeks ago I spent 7 days with a business colleague, who I will introduce to you later this year, who is launching her product and asked me to contribute.  I love to help people- that it why I am in this business.  Truly.

When I get a testimonial from a client whose life is now BETTER because I have touched it somehow, I automatically get energized to go out and find more people who need help!

I came away from my time with her and felt certain that I was on the right path but not sure what the next step to take was.  Can you relate at all?

Most of you who are entrepreneurs will totally get what I am saying because you can relate to all the ideas and ways in which you want to serve the world. It can get overwhelming.

For all of you who are not in business for yourself, it’s like knowing you have $100 to spend on 1 outfit and your favorite store, the one where all the clothes fit you perfectly, is having a HUGE sale and now you can only choose 1 outfit even though you could “justify” buying more because of the sale status.

I am the kid in the candy store with 10 cents and I want it all.

We’ll get back to my dilemma later but I want to ask you if you are confused.  Are you?  Watch this video I made for you and let me know if you can relate.

I am confused.

I am confused.

I think “not knowing” what to do in the gym or with exercise creates shame in people.

I think because there are so many publications that give you the “how to” experience that people become their own personal trainers hoping that what they do will work.

And for some of you – it has!  Congratulations!  You are not the group of people I am speaking to unless you have also incurred an injury during the time you have hired yourself to be your own personal trainer. If that is the case, you may want to keep reading as well.

Now I am the first to tell you that personal trainers only need to go to a weekend course in order to become a personal trainer.  They do not even need to step foot in the gym to do it either!  They can do it all online.

This should scare you.  Just a little bit.

The only, ONLY incentive to a trainer to ever get more education is if it’s required by their employer or they WANT to learn more.

Anyone can hang a shingle on a door, have a good body and personality and call themselves a trainer.  It happens every day.

In fact,  you may have met many trainers who do not seem very smart to you which makes you believe that this exercise thing must not be that hard-not real scientific.

Wrong.

But today is not about me educating you about what most trainers do not know (and I used to teach them so I can tell you first hand), today is about me telling you ITS OKAY IF YOU ARE CONFUSED about anything having to do with exercise or weight loss.

Now I can’t teach you all that I have learned in my 13 years of personal training but I can start you off with a few simple questions that would help you determine what to do next.

  1. Have you been doing the same exercise routine for more than 6 months?
  2. Would you like more results?
  3. What is your #1 goal and are you 100% committed to it?
  4. If not, what is the #1 reason that stands in your way?
  5. What do you need to overcome this obstacle?

Once you answer those questions honestly, you can choose 1 thing to focus on that will shift your body in a positive direction towards the results you want.

I hope that helps.  Now back to me.

I have a MILLION ideas, I am not kidding, of how I can serve people in feeling gorgeous and confident in a bathing suit without starving or killing themselves in the gym. And it’s my turn to focus.

If you have some inspired ideas or I have touched your life in someway that you feels others would greatly benefit from- I ‘d love to hear it!!

I am not ashamed of asking for help.  I just spent 5 FULL days of being coached and learning about how to shift and grow my business so I can fully live my mission.  It’s scary, I am vulnerable but I need help too.

So I hope that you are also in the place of knowing that asking for help when it comes to weight loss and exercise is a powerful commitment to yourself that you want the best body and health you can have.

You can reach me at 800 571 5722 x 84 or email at info@invisiblefitness.com

We also have a 6 Week Beach Body free call coming up so register at http://www.6weekbeachbody.comI am

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The Easy Exercise Solution- Coming to Scottsdale , AZ!

Sep 22nd, 2009 by admin

The Easy Exercise Solution!

Join me for FREE on Saturday November 7th at 10:15am at The Scottsdale Weight Loss Center where you will find your Easy Exercise Solution!

What you will learn:


What is stopping you from regular exercise

How to create a 15 min exercise routine that works!

Which exercises increase metabolism

Why you don’t need a gym

Why a plateau is a good thing and more!

JJ Flizanes has been a personal trainer since 1996 and has had her own company, Invisible Fitness, since May 2001.  JJ is well known in the media, she has appeared on NBC, KTLA, CBS, and Fox 11 as well as been featured in many local and national magazines.  She was chosen as best personal trainer in Los Angeles for 2007 by Elite Traveler Magazine’s Global Black Book and one of the featured trainers in Shape Magazine in 2003. JJ was chosen as a finalist for IDEA Personal Trainer of the Year 2009.Before starting her own company, she was the Director of Education for New York Sports Club in New York City. She is also the Fitness Expert for the Nourishing Wellness Medical Center’s Anti Aging Program in Redondo Beach and is also the Wellness Expert for FKC International.

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Where:  Scottdale Weight Loss Center

9989 N. 95th St.
Scottsdale, AZ 85258
(480) 366-4400

When: Saturday  Nov 7th, 10:15am

Cost: FREE

To Register:  call 800 571 5722

BONUS:  All participants will also get a free gift!

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How much do you like your knee joint?

Sep 16th, 2009 by admin

Sound like a funny question?  It’s not really, it’s about joint integrity which is why I originally branded my company Invisible Fitness.  I am very passionate about preserving your joints so they do not wear and tear sooner than they need to!!

I recorded a video for you with the help of Jeanne Peters RD of Nourishing Wellness and please note, I had just gotten back from my own workout so I am as real looking as they get here!  There were no makeup artists or airbrushing for me!!  My head gets cut off a little from time to time but you know what I look like so focus on the words I am speaking and what I show you with the bones!

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What most people who have no pain do not realize is that how you add force to your body will either help in wearing the joints down faster (this is bad) or help preserve the cartilage by focusing on the muscles absorbing the force (this is good).

If you already have pain, joint integrity might be very important for you- as I think it should be!  Not all exercises are created equal and in the next newsletter I will send you part 2 of this video where I demonstrate this in action in a squat.

I have recently been seeing some other “celeb” trainers do high intensity motions WITH WEIGHTS that compromise your joints and I don’t believe you should risk getting injured to burn some fat.  I can help you burn fat and KEEP your joints safe at the same time.  Science really can be amazing.

How is the state of your program?  Does it cause you joint discomfort?  Do you have another joint you’d like me to address with a video and some suggestions?  Let me know.

If you already have pain, it’s never too late.  Focusing on building strength in the muscles so that they absorb your forces instead of your joints will not only reduce pain, it will make life and exercise a whole lot easier!

If your workout needs a joint integrity makeover, give me a call.  I can see you in person or on Skype!  800 571 5722  or www.invisiblefitness.com

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