My Favourite of the week!

I drink about a gallon (3.7 Litres) of water a day. If I want to spice it up a little bit I have green tea or iced lemon water. But once in a while I have a Kombucha drink which is this weeks "My Favourite of the week".

I tried pretty much every flavour but the multi-green one is my absolute favourite. Yes the color looks funny but it tastes really good. It is bubbly and very refreshing. I actually often drink it in a wine glass which makes it even more special ;-).

Happy weekend!!!

Work HARD, dream BIG!

Chia seed pudding

I was craving something sweet but wanted to stay on track so I googled and found this yummy Chia seed pudding recipe.

Ingredients:

- 1 1/4 Cup unsweetened almond milk

- 1 tablespoon raw honey

- 4 tablespoons chia seeds

- 1 teaspoon ground cinnamon

Mix all ingredients in a big jar. Pour the mixture in three small bowls cover and refrigerate for about 30 minutes or until thickens.

Enjoy!!!

My Favourite of the week!

This weeks "My Favourite of the week" is very personal and goes to my four legged, furry baby boy. We found a lump two weeks ago and he will have surgery next week to remove it.
My dog and I went through so much together and we have a really strong bond. Military, moving to Canada and than USA. He is always there and happy to see me. I even got a tattoo with his Birthday I love him so much.

Please keep him in your thoughts! 

Happy Friday!

Happy Monday!

It is Monday and my husband and I officially start our vacation. As I mentioned before I will enjoy myself in the next few weeks but that doesn't mean I only make bad food choices and don't workout at all. My workouts for this week are planed and I try to eat clean as often as I can but there will be dinners out and I won't feel bad about it. It is all in the balance.

Happy Monday!

Work HARD, dream BIG!!!

My Favourite of the week!

"My Favourite of the week" is something very personal this week. I never really shared this with you but my husband was deployed for the last six months and came home last weekend. Having him back home is wonderful! 

I know that in the next few weeks there will be more dinner's out, wine, socializing in general and I will enjoy every single moment of it. I probably won't see my abs as much and maybe I will workout 4-5x a week instead of 6x but that is totally fine with me. It is all in the balance.

 Happy Friday!

Work HARD, dream BIG!!!

My Favourite of the week!

I am a big fan of my friend and blogger Stephanie from Trips & Trends. A few weeks ago she told me that she started using a product called SK-II Facial Treatment Essence and that she loved it.
I am always curious about new products and trying to find something for my skin that works wonders lol .
After talking to her I ordered a bottle myself (it is not cheap!!!) and started using it about a month ago and I absolutely LOVE it. It makes my skin smooth, more even but it especially helps me with not getting any funny pimples/breakouts. So this is "My Favourite of the week" :

Happy Friday!

Work HARD, dream BIG!!!

Struggling

I am sorry I have been MIA for the last couple of weeks. I enjoyed an amazing time in Switzerland and since getting back I am struggling a little bit with everything. But let me start at the beginning :-).

My two weeks in Switzerland were amazing. I got to see my niece and fell in love right away. She is perfect! I also had the honor of being the Maid of honor for my best friends wedding. Her ceremony was beautiful on the lake Biel/Bienne and we celebrated with local wine and food.

During my time in Switzerland I stayed active with running and I even went to a gym a few times with my mum. With 62 years old she signed up for a gym for the very first time in her life :-). I am so proud of her!
Every time I go back home I am always super busy because I try to see as many people as I can plus being home also means you have some family obligations too. I went out a lot and ate and drank what ever I wanted. I really enjoyed it but kept my balance the whole time.

Unfortunately I ate something bad on my way back to the USA and got sick with food poisoning. I never was so sick and since then I am totally off my routine.
The few days being sick at home with no energy started my struggling. I can't really explain it but for the last two weeks I wasn't as motivated as before and a lot of food grosses me still out. I didn't eat meat for the last ten days and I slowly started eating eggs again a few days ago. But my struggling wasn't only with food but also with working out and pushing myself and the feeling of changing something was stronger than ever. Somehow I lost my focus.

This week finally I started to feel like myself again but something did change. I can't put my finger on it yet but I already know that things won't be quite the same anymore. I will keep you updated.

This week finally I started to feel like myself again (yay!). However, something has changed and I can't put my finger on exactly what. I have this strange feeling things won't be quite the same anymore. When I discover why, I'll let you know! In the meantime, I'll stand by this great quote:

Work HARD, dream BIG!!!

My Favourite of the week!

This weeks "My Favourite of the week" is a little bit different :-). Today is August 8th which means it is the day of my photo shoot. I am excited and nervous at the same time. This shoot kept me pushing over the last few months and it gave me something to work towards to.

Am I happy with where I am? Yes and no ;-). I am happy with the progress I made over the last few months but I am definitely not where I want to be yet.

I will try to post some pics on Instagram (jbslifestylehealth) if you are interested check it out. 

I definitely will share some pictures from the shoot later on.

Happy Friday!

Work HARD, dream BIG!!!

Sunday Food Prep Funday

I spend some time in the kitchen yesterday :-). My trip to Switzerland and my photo shoot are getting closer so I wanted to make sure I am eating right EVERY SINGLE MEAL! 

I made turkey muffins, baked sweet potatoes, chicken and asparagus. I also prepared some overnight oats and boiled some eggs. 

Are you ready for the new week? Do you prep your food?

Happy Monday!

Work HARD, dream BIG!!!

My Favourite of the week!

It is Friday so time for My Favourite of the week :-). If you do not know her already I would like to introduce you to Fitness Model Amanda Adams .

As you already know I follow a lot of fitness models but Amanda is definitely one of my favourites. Why? I think she is real, gorgeous and has the balance between living a healthy lifestyle and enjoying the special moments figured out. I also love her BLOG which is full of great tips!

Happy Friday!

Work HARD, dream BIG!!!

Sweet Egg Whites

I like to eat eggs and I eat a lot of them :-). A few days ago a lady at the grocery store even asked me how many kids I have because she couldn't believe I bought that many eggs. When I told her that they are all for me she just stared at me :-).

Last night when I prepared my evening snack I craved something sweet so I came up with this "sweet egg whites" recipe:

Ingredients

4-5 egg whites

cinnamon

1 packet Stevia 

2 tbsp. unsweetened vanilla almond milk

I topped mine with more cinnamon and a few dark chocolate chips that I normally use for baking. They melted on the hot eggs. 

Enjoy!

My Favourite of the week!

I have very sensitive skin and tried all kind of products in the last few years. A few month before my wedding I finally found a product line that I love and works for my skin ORIGINS. 

I am using everything from face wash, oil, eye cream to serum and peeling and I love them all. They make my skin soft, don't burn and smell good. Here is "My Favourite of the week":

I love the GinZing eye cream which I use every morning and helps me wake up ;-). The A Perfect World serum I use every morning and evening and it makes my skin super soft.

Since living in South Carolina and working out pretty much every day I got a little dryer skin. A few months ago I found an other face product that I love Josie Maran Pure Argan Milk that was recommended by a friend. It is an Intensive Hydrating Treatment and it works amazing. Not cheap but definitely a good investment. 

Happy Friday!

Work HARD, dream BIG!

New week, new goals

It is a new week so a great moment to start fresh or make some changes. Every week I try to set myself a new goal or work on something a little bit harder. This week I will try to make sure to get 8 hours of sleep every single night as I didn't sleep much since getting back from Hawaii and I am really tired!

What are you changing or working on this week?

Happy Monday!

Work HARD, dream BIG!!!

My Favourite of the week!

It is July and the weather here in South Carolina is very humid. This humidity doesn't really help with my curly hair and it is a challenge to keep it tamed ;-). But here are a few products that I started using  probably ten years ago and are my absolute favourite's for curly hair. This is my favourite of the week:

www.wella.com

After washing I put a handful of the Extra Volume Wet Styling Mousse in my hair and massage it in. Right after that I also add a little bit of Pearl Styler which is like a gel (it doesn't make your hair sticky). If I go out I also add some of the Flowing Form Smoothing Balm which tames my hair. I love this products because they don't only smell good but most importantly they don't make my hair sticky or look like there is too much stuff in it.

Happy Friday!!!

Work HARD, dream BIG!

Perfect (super fast) post workout meal

I love protein shakes as a post workout meal but I actually prefer real food over protein powder. So this easy super fast mix I came up with a few days ago hit exactly my spot and it was very tasty. 

Banana-Egg-Whites-Omelet 

Ingredients:

5 egg whites

1/2 banana

cinnamon

Mix everything together in a mixer and mix until it gets foamy. Cook in frying pan like an omelet. Top with other half of banana and cinnamon and voila ;-)

Tipp:

You can also use peanut butter, almond butter, chocolate chips or other fruit as toppings. Or you could put the whole banana in with the egg whites. 

Enjoy!

Second part of summer

I am back from Hawaii which means FOR ME I am in my second part of the summer. I know I live in the South and coming from Switzerland/Canada summer kind of lasts all year around for me now lol but this is more for schedule reasons.

I am having a busy summer as I am going back to Switzerland for a wedding in a few weeks. I never really mentioned anything but my photo-shoot that was planed for June got canceled so I will do that towards the end of the summer. This will keep me motivated for the next few weeks plus of course the upcoming wedding.

My plan is to keep lifting heavy and do cardio 4-6 times a week. I want to be leaner! I really like separating cardio and lifting so I will keep doing that. I will also keep tracking my macros which I started doing first day back from vacation. Hopefully I will see some changes in a few weeks :-). I'll keep you posted ;-)

Work HARD, dream BIG!!!

Back and ready for the second part of summer ;-)

I am back ;-)! I am sorry I wasn't posting anything for a while. My account got hacked :-(. Crazy and scary!!!

I got back from Hawaii a few days ago. It was amazing and I definitely want to go back and explore the other islands. It sure does feel like paradise :-)!
I enjoyed the time with my husband a lot and didn't watch at all what I was eating or drinking. But we  also stayed very active. We went snorkeling, hiking and for a run almost every day. I also lifted weights a few times but mostly we spend our time outside enjoying Hawaii. Here some of my favourite pics:

Diamond Head Crater Hike

Koko Head

Koko Head

OHO Hawaiian Foods delicious local food

http://www.lanikaijuice.com

They have smoothies, juices and bowls. Super delicious!!!

Anniversary dinner!

Anniversary dinner!

Read more about how I will continue the second part of summer tomorrow. 

Happy Monday!

Work HARD, dream BIG!!!

Chocolate Banana Coconut Protein Bread

As you probably figured out already I am obsessed with coconut. It is like a treat for me and I love putting coconut flavours or unsweetened coconut flakes into my food.

I am going on a vacation in a few days and had some really ripe bananas and thought I bake a healthy treat for the long flight. The bread came out really moist and taste delicious ;-).

You need:

1 Cup of coconut flour

2 ripe Bananas

3 scoops of chocolate protein powder (I used NLA for Her chocolate eclair)

3 egg whites

1 Cup unsweetened vanilla almond milk (add more if it is too dry)

1/2 tsp baking soda

1 tsp coconut extract

1 Cup unsweetened coconut flakes

a little bit of salt

Extra: You can add carob chips/dark chocolate chips or nuts to it too

Directions:

Mash the bananas and add all ingredients together (I put everything in my mixer). Preheat oven to 350 and prepare loaf pan. I added some carob chips into the batter before placing it into the loaf pan. Bake for about 15-20 minutes (depending on your oven). 

Enjoy!

My Favourite of the week

It is Friday and time for My Favourite of the week ;-). Today it is something I am sure you all already know and use on a daily basis......INSTAGRAM. 

I opened an account a few months ago and I love it. The reason why I love it is because I can follow people with the same interests and see what they are doing. I have the possibility to share my pictures and people can comment on it which helps me staying motivated. There are days I just don't feel like going to the gym or eating healthy and then I take my phone (which I bring with me everywhere I go) and check Instagram and see all the people I admire and how they went to the gym and ate right and that just helps me keeping motivated and staying on track. They inspire me even I do not know them. 

Instagram is an other way for me to surround myself with people on the same mission as I am.

If you want to follow me you can find me under: jbslifestylehealth 

Happy Friday!

Work HARD, dream BIG!!!

My Favourite of the week

Woohoo it is Friday :-) so it is time for My Favourite of the week. This week my favourite is a Fitness person I admire. She has an amazing physic and she seriously cracks me up with her videos on her Facebook page.

Pauline Nordin is the founder of http://fighterdiet.com. I bought a few ebooks and the workouts and tips she gives are awesome. If you don't follow her already do it now :-)!

Happy Friday!

Work HARD, dream BIG!!!

Cravings

I do not have a lot of sweet cravings anymore but once in a while I do have them. Especially after dinner or at night while watching a movie I am craving something sweet. I do allow myself some dark chocolate once in a while but there are times when even that doesn't help.

Over time I learned to deal with my cravings and here are some little "tricks" that help me:

• Make yourself a cup of tea. The 5 minutes it takes to make the tea is enough time for me to get over the sudden craving
• Drink a glass of iced water or iced lemon water (I squeeze the lemon juice around the top of the glass)
• Eat some dark chocolate (I normally eat with 80% or more cacao) 
• Eat an egg (white)
• Go for a walk, do laundry, read or keep yourself busy with something else so you don't think about it
• Brush your teeth ;-)
• eat a little bit of mustard

Maybe next time you have a craving this helps :-)!

Work HARD, dream BIG!!!