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Hey there!

Remember when you were little, and it was the last day of summer vacation? That means that tomorrow would be your first day back at school ...

Before bed, you chose your favorite outfit and laid it out so you would be ready. You (or your parents) might have planned your breakfast and morning routine so you could get out the door on time, ready to take on the all-important start of a brand-new school year.


Sound familiar? Or close to it?

Anyway … somewhere along the line, most of us outgrew that nighttime prep routine – usually in our rebellious teenage years.

We stopped giving much thought to setting ourselves up for success in the morning.

This is pretty ironic, since for a lot of us, the morning can be one of the most stressful, chaotic parts of our days!

How you START your day will set the tone for your entire day.

Well, I have a little challenge for you.

Take a cue from 8-year-old “you” and think about the things you can do TONIGHT to get tomorrow off to a GREAT start.

Then spend a few minutes after dinner getting them done!

Maybe it’s making sure your clothes are ready for tomorrow … that your meals are planned and/or prepped … and your workout clothes are packed and ready to go.

Maybe you even go the extra mile and put together a quick to-do list so you don’t lose sleep worrying you’ll forget something.

It worked then, and it will still work now.

As I mentioned the other day, it’s the small habits we build into our daily lives that will help turn your 2021 goals into a reality.

Try this for ONE week and see what a difference it can make for you.

If you’d like some personalized guidance to help get the results you’re working toward, let’s talk!

Keep up the greatness,

Coach Jess

shred2fitvirtual@gmail.com




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🍳😋 I get so many questions asking about what I have for breakfast in the morning … so here you go!

I always start with my Morning Mojo: Room temperature water with lemon and dash of cayenne. That helps fire up my metabolism as well as absorb all the nutrients that I will be having.

Eggs and Oatmeal is always my go to, however for the next 21 days, I am on a Keto phase plan. I am drinking bullet coffee (see recipe below) and fasting until lunch.

No matter what you choose, make sure you have at least 20-30grams (female) 30-40grams (male) of protein. That with some fiber will help you feel fuller, longer. Add a piece of fruit and you are ready for your day!!

Life is pretty busy due to my early morning classes that I coach, so I set everything up for breakfast the night before! I prepare my oats the night before and cook up all my eggs too. Then, I have grab & go meals in the morning that help me get a jump on the day. I meal prep once or twice a week, and that includes my breakfast!


✅What did YOU have for breakfast this morning?! Share a photo and tag me on it!


Wishing you an amazing week,

Coach Jess


Bullet Coffee:

Makes 1 Serving

For your morning cup of blended coffee with

butter/MCT Oil, you have options!


After you brew your cup of coffee, put in in

the blender with up to 1 tablespoon total of

your choice of:

1/2 - 1 tbsp. of Grass-fed Butter

1/2 -1 tbsp. of MCT Oil (6x stronger than

coconut oil)

1/2 -1 tbsp. of Coconut Oil


Don’t want to blend? No worries. You can let

it melt but be sure to stir it vigorously.


Don’t love coffee or tea? No problem! Try:

Chicory Root “Coffee” (you can find this

on Amazon - Worldwide Botanicals

brand)

Dandelion Root (you can find this on

Amazon Feel Good Organics brand)


BTW: If you are looking for breakfast ideas, check out my new free recipe guide, Protein-Packed Breakfast coming soon!!!

Join our Tribe!!

Solano County:

www.thefactoryelitefitness.com

www.suspensionhousefitness.com


Online:

www.shred2fit.com



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Hello,


Are you reading this on either your phone, tablet, or laptop?

Of course, you are!


It’s time to do a quick check … Is your head tilted down in order to see?

If you spend a lot of time in this position (and who doesn’t these days?!), you are actually at risk for developing something called “text neck” – if you don’t already have it.


Text neck happens when you spend a lot of time with your head forward, shoulders rounded, and your back hunched. Many of us are in this position upwards of 4 to 5 hours a day!


Here’s what happens when you spend a lot of time in that position ...

The muscles, tendons, and ligaments in the front of your neck/shoulders get compressed and tight – while the muscles, tendons, and ligaments in the back of your neck and shoulders get long and overstretched.


You can see how over time, this can potentially cause imbalance, pain, and real problems.


Especially since for every inch your head juts forward, it puts an extra 10 lbs of pressure on your neck!


So … what can you do about it?

1. Notice when you are in the “text neck” position.

Adjust your posture when you find yourself hunched over your phone or device, and bring your screen to eye level whenever possible.

2. Intentionally step away from your device for several minutes.

Put it down and walk away! This also can help with mindfulness and relaxation.


If you’re working all day on your devices, set an alarm to get out of your chair at least once an hour to move your body and stretch out a bit. I love to use the Pomodoro https://apps.apple.com/us/app/pomodoro/id1265128036. or https://play.google.com/store/apps/details?id=com.kinp.pomodoro&hl=en_US&gl=US


You can set your timer for how much time you want to be on your device and how much break time away from your device you would like.

3. Do exercises to counteract text neck.

The goal is to do exercises that help restore balance to your muscles, restoring flexibility to tight muscles and strength to lengthened muscles.

That means core exercises like planks and glute bridges – and shying away from crunches, which can exacerbate text neck!

I hope this helps. A little mindfulness can go a really long way!


Also, our BAE program is on fire right now!!! It is becoming so successful, we are bringing the program online! Get on our interest list so you can be the first to know when our online program will be out! https://www.thefactoryelitefitness.com/baeprograms

A free gift is included: Free Sample Meal Plan & Kettle Booty Workout!!

Make it a great day!



Coach Jess

shred2fitvirtual@gmail.com

REFERENCES:

www.health.harvard.edu/pain/neck-pain-a-troubleshooting-guide-to-help-you-relieve-your-pain

www.healthline.com/health/fitness-exercise/text-neck-treatment#prevention-tips

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