World Wellness Weekend - Yoga & Meditation Class

World Wellness Weekend is quickly approaching, and I hope you will be able to join me!

This is one of my only LIVE in-person events left for this year, and it’s going to be a good one.

For the last four years I have collaborated with The Edgewater Beach Hotel for this event; we love bringing wellness to our community. Naples is the happiest & healthiest city in the United States, and this is one of the reasons why…we love wellness!

This year I am hosting a 75 minute guided meditation and yoga class, and grab and go smoothies will be served after class!

This is a free event, but you must RSVP.

Simply click HERE to register for the event!

Saturday September 18th from 9:00a - 10:15a at the Edgewater Beach Hotel

Photo By Jontel Chere

Beach Yoga in Naples, Florida

I am thrilled to continue my partnership with the Edgewater Beach Hotel here in Naples, Florida. The Edgewater Beach Hotel is a top destination for wellness and relaxation in the healthiest & happiest city in the United States!

Join us weekly for beach yoga every Saturday from 9a-10a.

This class is open to our Southwest Florida community, although you must pre-register.

To sign up for class send me a message to reserve your space!

Class is open to all levels, however some experience is recommended.

Class is $10/person and free valet parking is available.

Photo By Jontel Chere

On the rare chance it does rain, we will hold class indoors in Edgewater’s new yoga studio!

Feel free to reach out with more questions!

Lunchtime Yoga Flow

In need of yoga but don’t have time??

No worries! I created this 20 minute lunchtime yoga flow just for you!

Enjoy!

20 minute lunchtime yoga flow

Clear your Mind and Reset with Beach Yoga

The past few weeks have felt heavy. There is so much going on in our world right now, and some days it’s tough not to internalize that and feel the heaviness in my bones. 

I’m definitely in need of a reset, time to clear my mind and just unwind. Would you like to join me??

If so, you’re in luck! I’ll be teaching my first public yoga class since the COVID pandemic started.

I’ll be teaching a gentle vinyasa beach yoga class Saturday September 19 at the Edgewater Beach Hotel in honor of World Wellness Weekend.

Class will begin at 9:00am and will last 60 minutes. 

To-go smoothies will be served after class!

Yoga + Smoothie = $10 paid to Edgewater Beach Hotel

Click here to reserve your spot!

I do hope you will join me for this beach side yoga class. It’s the perfect time for us all to let the past few months go, take a deep breath and soak in all the magic headed our way. 

Lean and Green Body® Vinyasa Flow

Ready to take Jen’s signature vinyasa flow class??

No need to even leave the house! Just unroll your mat and press play!

Lean and Green Body® Signature Vinyasa Flow

Model: Cindy Wilcox

Photography: Nik Wilcox

How to Make Every Weekend Feel Like a Vacation!

I’m back from ‘vacation’!! Well, honestly it was just a long quiet weekend at home, but it was so relaxing it felt like a vacation. 

I feel like we are all in need of a good vacation at this point, right? 

I’m mean how many of us have had to cancel numerous trips because of this COVID-19? I know I was pretty upset initially to be missing out on vacations we had been planning for a year, but there’s nothing we can do. Except…vacation at home. 

I mean our homes are probably the safest places for us to be right now, it’s the most controlled environment. We are responsible for who and what we bring over…your house is probably the cleanest bar in town at this point too!

So today I’m sharing 3 ways that you can make every weekend feel like a vacation!

Turn off your devices… turn off the tv, put your phones on silent, and be super present with your family. We all spend so much time with our heads buried in our devices and on our screens that we are rarely truly present for our loved ones. It’s amazing when you turn off your devices what you will notice. What fun new conversations may spark, or new family hobbies may start. 

Get outside! We finally decorated our lanai over the weekend, and it’s like a whole other living space! I’m so in love with it. We bought a Weber grill, dining table, and some accept chairs and spent some solid time soaking up some vitamin D and grilling out. It was a breath of fresh air, literally, after spending the last few months inside the home. I’m so excited we finally took the plunge and furnished our lanai, I can see us utilizing this space often. 

Try a new recipe! My husband and I love to cook together. Most of our favorite recipes take less than 30 minutes to make, but we recently started branching out and trying new recipes. It’s super fun to create these recipes together, and try new cooking techniques. One recipe we have been making on repeat is our Paella recipe try it at home this weekend!

These are just 3 ways you can make every weekend feel like a vacation. Spending time being fully present with your loved ones, spending time outside, and trying a new recipe!

Comment below and let me know how you like to spend your weekends!

In need of some yoga??

Are you in need of some yoga, but have “no time” to actually practice.

Check out our newest 20 minute powerful vinyasa class on You Tube

This class is sure to help your get your sweat on, work your core, and completely zen out all in 20 minutes.

Our 20 minute powerful vinyasa class is perfect for the busy mom or over scheduled entrepreneur.

We could all use a little more zen in our lives.

A new You Tube video release every Thursday! Subscribe to the Lean and Green Body® You Tube channel so you never miss one!

Easy Steamed Artichoke Recipe

Today I am so excited to share a recipe from one of my favorite influencers and wellness professionals Mariya Kulyk RN, HWNC-BC

Check her out @holisticnursecoach and her website www.theholisticnursecoach.com coming soon!!

Have you ever come across a beautiful, fresh artichoke at the grocery store, but decided to pass because you had to idea what to do with it? I am so excited to share my absolute favorite way to prepare an artichoke that is both EASY and delicious.

It’s important to also mention that artichokes not only taste good, they are good for you! Artichokes are a good source of fiber and essential vitamins like Vitamin C. It’s a win-win!

Easy Steamed Artichokes

Ingredients:

• 2 fresh artichokes 

Tip: When selecting artichokes at the store, look for ones with tightly-packed leaves, give them a squeeze, and you should hear a rubbery sound, indicating that they are fresh!

• 4 tbsp extra virgin olive oil (EVOO)

• 1 lemon

• filtered water

• sea salt

• pepper

Directions:

1. Prepare artichokes: Begin by trimming the end portion of the stem. Place an “X” at the tip of the stem with your knife to ensure it cooks through. Use a serrated knife to cut about 1 inch off the top of the artichoke, revealing it’s insides. Trim the edges of leaves so they are flat. Rub the top of artichoke with lemon to prevent browning (oxidation).

2. Fill a large pot with about 2 inches of filtered water. Squeeze the juice of 1/2 of lemon into water and leave it in the pot. Add 2 tbsp of EVOO. Bring to a boil.

3. Reduce the water to a simmer, place the artichokes on their sides and cover with a tight lid.

4. Simmer for 35-45 minutes, depending on their size. They should be fork tender.

Tip: Check the water level halfway through to make sure it didn’t run out!

5.   Remove artichokes with tongs. Cool for a couple minutes before cutting in half.

6.   Scoop out the choke with a spoon.

Tip: The choke is a white, fibrous, hair-like section of the artichoke right above the stem and artichoke heart. This area is important to remove as it can be a choking hazard, this is also where the arti-choke got it’s name!

7. Finish the artichokes with a drizzle of EVOO and with sea salt.

8. Dipping vinaigrette: simply mix the juice of 1/2 lemon with 2 tbsp of EVOO, add pepper and salt to taste, and use it as a dipping sauce for your tasty, pull apart, artichoke. Enjoy!

How to Detox on a Budget - part 1

I’ve received countless questions about how to detox on a budget. So I thought it would be fun & super helpful to put them all together in a blog series for you!

Let’s begin…

Is it really possible to detox on a budget??

YES! Absolutely, it’s possible to detox on any budget.

The first part of any detox is removing all processed foods from your diet. Eliminating anything that comes in a box or a bag. Chips, crackers, cookies…gone. 

I discuss this “easing in to your detox” in depth in my book Revitalize & Renew: 7 days to a healthier you…and honestly it is one of the most important steps. 

Why? Because despite your specific reason for detoxing, we all cleanse our bodies hoping to eliminate toxins in a particular region or organ in the body. The first (and easiest) way to do this is to remove processed foods from your diet. 

We can not detox or cleanse our body if we are still flooding it with preservatives and chemicals. 

If you think about how long the food in your pantry can last…it’s a long time. I mean how long was that bag of chips sitting on the shelf in the store before you brought it home? Chances are a longgg time. 

For any food item to be shelf stable for long periods of time chances are it has some chemicals and preservatives in it - unless we are talking dry beans…then stock up on those! ;)

The elimination of processed foods (this includes fast food) is the first step of any detox…and is definitely the first step to detoxing on a budget. 

You are the gate keeper to your home (more than likely) - you control what comes into your house and your kitchen. If you are not the gate keeper to your home, you are at least the gate keeper to your body… you ultimately have control over what you choose to put in your body and how you fuel it. 

Throughout this series I will discuss the basics on how to detox on a budget. What you need to know without breaking the bank. Have questions about this topic…leave them below!!

Time to clean out that pantry!

Advice from a Supermodel

I had the privilege of attending Create & Cultivate in Miami at the end of 2019. It was an incredible and empowering full day conference with female entrepreneurs, mothers, and creators. 

You can read my full recap HERE

At the conference I had the opportunity to speak 1:1 with the top CEO’s, industry leaders, and supermodels. I have been digesting and implementing much of their business advice since the conference…and you have probably seen some big shifts in my business and online presence in the past six months. 

Towards the end of the day I had an opportunity to speak with supermodel Karolina Kurkova after her keynote. We ended up discussing nutrition because that’s something we are both passionate about.

I’ll never forget what she said “in order to be good, you have to be a little bit bad” … meaning that every once in awhile you have to indulge and eat the french fries or “whatever your thing is”. 

I could not agree more! 

I firmly believe in the 80/20 rule when it comes to nutrition. Honor your body, fuel your body with the best organic foods, and know that it is okay to indulge sometimes. 

When we try to be perfect 100% of the time with our diet it sets us up for failure.

I will be touching upon this in a future blog post…

What are your thoughts about Karolina’s advice? Surprised? Let me know in the comments below.

Personally, I love that one of the top supermodel’s in the world thinks it’s okay to eat fries occasionally!! For some reason this made me feel so much better about my occasion fry indulgence. lol!

How to Make Fruit Ice Cubes!

Summer is almost here, and it’s time to step up your water game.  

As many of you know I love adding fruit to my water…adds a little flavor, essential vitamins and minerals, plus it looks really cute!

Now that the temps are rising…and let’s be honest it’s already well into the 90’s here in Florida on a daily basis…it’s time to up our hydration game. 

Simply add fresh fruit or even fresh herbs to your ice cube tray…top with fresh water…and allow it to freeze together for a few hours to create chic & stylish ice.

These ice cubes are great for spicing up your water, adding to your kids water bottles, and even topping of your favorite summer cocktails!

Give it a try and share your pictures in the comments below!

Smoothie Questions Answered!

How good is your smoothie game?

I recently shared a picture on social media of my blender full of my favorite smoothie ingredients and asked if any of you had questions about how you could improve your smoothie game.

….let’s just say there were crickets…lol

So instead I am going to answer some of my most frequently asked questions about smoothies!

Do you know how to keep your cravings at bay?

Do you know what to add to keep your blood sugars level?

How do you stay full for hours?

Eating the appropriate amount of fiber, healthy fat and protein at each meal will help to keep your blood sugar levels within a healthy range, and also help you to burn more fat throughout the day. 

Fiber is going to keep your full. It is also the ultimate detoxer and helps our body remove waste and toxins on a daily basis. If your smoothie is only holding you over for an hour or two add more fiber to the mix.

Perhaps increase your spinach or kale from 1 handful to 2 handfuls per smoothie, or add more chia seeds to the mix!

Healthy fats are going to help you burn fat. I’ve said this before and I’ll say it again. 

FAT burns FAT… mind blowing, especially if you are new to the nutrition world. 

With that being said, not all fat is created equal. Think about using high quality, mono and poly  unsaturated fats in your smoothie… pure nut butters and coconut oil are both great options. 

When using healthy fats in your smoothie they will slow the digestion of your entire smoothie- thus keeping you full longer! Burn more fat and stay full for hours… sounds like a win-win to me!

Protein is essential for our bodies, and is especially useful for repairing and rebuilding our muscles and wound care…however, many Americans consume over 2x more protein than they actually need. This begins to tax the kidneys and the liver, since they can only filter out so much protein each day. The “extra” protein that you consume and do not utilize that day will be stored as fat. 

Is it just me or does this seem counter intuitive? Why consume more protein than your body requires if it is just going to be stored as fat? 

Choose a healthy protein powder that works for you and your specific needs. There are excellent vegan and whey based protein powders available. 

A highly nutritious smoothie should be able to hold you over for nearly 4 hours. Making it the perfect breakfast for the busy Mom or entrepreneur. 

If you find yourself becoming hangry or if your blood sugar levels are out of wack - you need to make some adjustments to your smoothie.

Did you enjoy this post? Would you like me to go more into the science of the WHY behind each ingredient? Comment below and let me know!

Keep Your Home Workouts On Track With These 4 Cardio Boosting Moves

COVID-19 has many of us working out at home for the foreseeable future. Even when the gyms reopen I’m not sure I’ll be running to get in line any time soon.

So I thought it would be fun to share 4 cardio boosting moves you can do anywhere!

Cardio is a super important part of your workout…

keeps your heart healthy

detoxes the body

increases lung capacity

helps to burn fat

and so much more!

Burpees

not a crowd favorite but highly effective and efficient in boosting the heart rate

Aim for 10 

Jumping Jacks

 A classic and still a great way to get your cardio in!

Aim for 25

Jump Rope

Another oldie but goodie

Aim for 60 seconds

High Knees

This is a great one for everyone from athletes to weekend warriors. It will loosen up your low back while boosting your cardio endurance.

Aim for 30 seconds

These are all excellent ways to squeeze your cardio in at home … perhaps even between conference calls. Once life resumes to “normal” these will be great cardio boosting moves to use when you travel!

I love to workout when we travel, and these are definite go-to’s for me because 3 out of 4 don’t require any equipment. It’s easy to throw your jumprope in your suitcase - or keep it in your office- for a midday cardio break. 

Once you feel comfortable with each exercise begin to increase the number of sets you do- with a goal of 3 sets per exercise in mind. Once you are comfortable performing 3 sets of each exercise you can begin to increase the number of reps or the time duration of each exercise.

You can add these in as part of your weight training workout too!

Comment below and let me know how you are boosting your cardio during this quarantine.