Detox with Jennifer!

Looking to detox?

Loose a few extra pounds before Summer?

Change up your eating habits?

Go paleo, vegetarian, gluten free, or even vegan?

Looking for healthy, glowing skin, vibrant energy?

Look no further!

Jennifer’s Revitalize & Renew detox is now available in 3, 5 or 7 days!

For $30 per day you will receive round the clock support, check ins, help easing in and easing out of the detox. You will receive help transitioning into your new healthy habits post detox.  Plus receive a copy of Jennifer’s Revitalize & Renew: 7 Days to a Healthier You book!

Learn more at www.leanandgreenbody.com or call (239) 290-3482.

Purchase your detox package today!

NOT JUST A FITNESS STUDIO

Lean and Green Body® is not just a fitness studio. We are a Total Mind, Body and Soul Wellness Brand. We specialize in holistic nutrition & wellness, yoga and personal training. 

Our team looks to heal and strengthen the body. Jennifer, the founder and owner of Lean and Green Body®, LLC has a degree in sports medicine and specializes in diagnosing, treating, preventing and rehabbing injuries in the athletic population. Lean and Green Body® has three functional certified personal trainers on staff with a multitude of specialties and experience. Our trainers can help you reach your goals, whether you are looking to heal and rehabilitate an injury, lose weight, tone your body, or prepare for your sport season. Our trainers have worked at the high school level, collegiate level, and with our United States military training them to be their best. Even with all this experience and focus on the physical body, we are much more than a fitness studio.

Lean and Green Body® has three yoga teachers on staff with a passion for helping you deepen your yoga practice. All three yoga teachers specialize in vinyasa yoga, aiding you in connecting breath to movement. Lean and Green Body® offers private sessions at the studio or your home. We offer weekly yoga classes at our 5th Ave S studio in downtown Naples Florida, all levels welcome.

One of Lean and Green Body®’s most unique and specialized areas of expertise is Holistic Nutrition. Our founder, Jennifer is not only a Mind Body Wellness Practitioner, but is also a Holistic Nutrition Specialist. After going to graduate school for clinical dietetics, Jennifer realized that working in a hospital and pumping patients full of medicine was not how she wanted to approach healing. Jennifer found that holistic nutrition allows us to heal the body naturally through food, herbs, and lifestyle. We are able to look at the entire body, and treat it as a whole instead of one aliment at a time. We are able to treat underlying issues such as food allergies, intolerances, autoimmune conditions, diabetes, cholesterol, and weight management.

Lean and Green Body® stands out because of our team’s ability to see the whole person, identify what each client specifically needs, and create a customized plan. The Lean and Green Body® team is comprised of educated and licensed yoga teachers, certified trainers, and holistic nutrition specialists.  No one on our team took a weekend course and read a book to get where they are. Each member of the Lean and Green Body® team has a passion and a drive to do what they do, and  they continue learning and educating themselves, constantly pushing themselves to be the best they can be, and to offer the best to their clients. 

HAPPY BIRTHDAY JENNIFER KHOSLA - FOUNDER AND CEO OF LEAN AND GREEN BODY

Today is a day to celebrate.  Today is Jennifer Khosla’s birthday, founder and CEO of Lean and Green Body.

Today is a day to say thank you for your dedication, commitment, and passion. You have touched so many lives with your patience and guidance.

We love you!! HAPPY BIRTHDAY JENNIFER!!

Turbo Charged Smoothie

Need an extra pick me during the day?

Looking to replace a meal with a quick and healthy alternative?

Look no further!! 

This smoothie is packed with protein, fat, fiber, and greens. It is sure to give you a boost of energy to power through your day!

Ingredients:

• 10 oz organic unsweetened almond milk

• 1 TBSP organic raw almond butter

• 1 TBSP chia seeds

• 1 TBSP maca powder

• 1 scoop Garden of Life raw protein

• 1 small banana

• 2 handfuls of spinach

Directions:

1. Place all ingredients into your blender. Blend until smooth. Enjoy!

Setting yourself up for a successful day

Take time each morning for YOU. 

I like to start each day early…before my family is awake. Taking this special time for just me.

I try to start the day calm & relaxed - manifesting a great day ahead!

Set your intentions for the day. 

Perhaps journal or meditate. 

For more info on meditation, check out my blog post here.

Think about what you are going to achieve that day… not in an overwhelming manner…but instead with a “yes, I’ve got this” attitude.

Think about each day being the best day of the week!

I like to make a cup of tea and then head into my home office. I light a candle or incense, and typically read a passage from Journey to the Heart, and then journal whatever comes to mind. This allows me to get any ‘stuck’ ideas out of my mind, and allows me to be open for a positive day ahead. 

Instead of getting stressed about the day, I am calm and collected. I start my day off with a meditation and quiet time, and if my day begins to get off track I bring myself back to this moment. 

How do you start your day?

Celebrating over 16 years in the fitness industry!

Did you know?

Our founder, Jennifer Khosla, has been in the fitness industry for over 16 years?!?!

Read on to learn more!

Jennifer, how long have you been in the fitness business? How did it start?

Jennifer:

I have been in the fitness industry for 16 years! I can’t believe how fast time has gone by and all the changes. I started working at the local YMCA in Northwest Connecticut when I was 16 years old. My job was to teach members how to use and adjust the many exercise machines, I had to clean the machines and monitor clients while they used them. During that time, I was available to provide exercises to members, and answer fitness questions. You may be wondering how I knew so much. I was like a sponge, I learned everything I could from trainers, DVDs, and books. I was only 3 years old when I started dance classes and gymnastics, and team sports in school began early on. I loved playing sports year round, but I found that it wasn't about being competitive. I liked the sports because I loved the feeling of being physically fit. I started working with the Athletic Trainer in my school to learn more. Eventually, I designed an internship for Athletic Training at our school for myself and future students. I knew then that I needed to find a career that would make fitness and wellness a part of my life. I have to thank my brother for giving me my first yoga mat. It was the start of something beautiful. Yoga was one of the many pieces to my education and journey of fitness and wellness.

Springfield College was the top school in the nation for sports medicine. I knew that was where I had to be to make my dreams come true. I went on to receive my B.S. in Athletic Training, with a minor in Nutrition.

I started personal training during my time at Springfield College, and actually took my first personal training course through ACE when I was only 18 years old. I have been working actively as a personal trainer now for 11 years! It’s hard to believe, the past decade has flown by! I worked as a personal trainer in Boston for several years while furthering my nutrition education, and later decided to combine all my passions into one total wellness business. 

California here I come! I wanted to get my yoga certification at one of the leading yoga studios in La Jolla, California. I trained with some of the top Yogis in the field. This was important for me personally as well as for future clients.

I have worked in several gyms, private training settings, yoga studios, and owned two fitness and wellness businesses in New York and currently now in Florida. I officially opened Lean and Green Body® in 2015, and now lead a team trainers, coaches and fitness & wellness professionals here in Naples. We are a growing national brand with clients in Florida, New York, Connecticut, Ohio, Minnesota, Georgia, and California. We currently see clients in their home, community gyms in Naples, Florida, or at our studio on 5th Ave S in downtown Naples, host weekly yoga classes at our studio and live stream, as well as see clients nationally through live stream technology.

It is amazing how far I have come professionally in the last 16 years! I could never have imagined my career what it is today, and I am grateful for this journey everyday! My clients and my team continue to push me daily to be the best leader in wellness and fitness that I can be. This is only the beginning for me and Lean and Green body®. 

Lemon Benefits

Lemons are my favorite, and definitely the most used fruit/food in our house. I start everyday with lemon water to hydrate, awaken, detox, and refresh my body. We also use lemon (and olive oil) to dress our salads. 

Lemons are packed with vitamins, minerals and nutrients like Vitamin C, Vitamin B6, Vitamin A, Vitamin E, folate, niacin, thiamin, riboflavin, pantothenic acid, copper, calcium, iron, magnesium, potassium, zinc, and phosphorus. Lemons also contain flavonoids, which are high in antioxidants and contain cancer-fighting properties. 

Did you know that lemons can help to prevent constipation, indigestion, diabetes, and high blood pressure? Pretty amazing! Lemons also help to improve the skin, hair, nails and teeth. 

Add some lemon to your life today!

Blueberry Banana Smoothie

This is my husband’s favorite breakfast smoothie; packed with protein, fiber, and healthy fats!

Ingredients:

• 1 small organic banana

• 1/4 cup organic wild blueberries

• 1 TBSP organic chia seeds

• 10 oz unsweetened plain almond milk

• 1 TBSP organic raw almond butter

• 1 scoop Garden of Life Raw Protein

Directions

1. Blend & enjoy!

Jumpstart Your Day

Not a morning person? Lacking energy? Looking to jumpstart your day? 

Check out this 5-minute quick workout routine sure to boost your energy, get your blood pumping and start your day off on the right foot!

20 Jumping Jacks

10 Push-ups (modify as needed)

1-minute Plank

20 Squats

Repeat twice

Spring Cleaning Your Kitchen

It is officially spring!

Spring is a time of new beginnings. Getting rid of the old and beginning fresh.

The start of spring is often associated with cleaning out.

Let’s begin this season by cleaning up our diets.

This is an opportunity to start fresh, to let go of bad habits and create new healthier routines.

Begin by cleaning out your pantry and fridge. Throw out anything that is expired. Then begin throwing out anything that you do not eat, or have not eaten in the last month. 

Next, get rid of any food that does not make you feel good. Food should make us feel satisfied, happy, and fueled. It should not make us feel bloated, gassy, or cause any ill side effects. Let any and all of these foods go. 

Examine your pantry for a moment. Look at what foods are in boxes and bags..prepackaged goodies. Think about how long these have been sitting on your shelf. How long were they sitting in the grocery store before you brought them home? Prepackaged foods can last a long time due to the chemicals and preservatives in them. Now think about how long it will take your body to break down these foods, and then decide what you can get rid of. 

Now take a look at what is left in your pantry and your fridge. 

This is a fresh start. A chance to start new, and fuel your body with wholesome, nutrient-dense foods. 

Go for fresh, raw foods that will truly nourish your body. 

After you have discarded and donated everything you no longer need it is time to stock up!

Consider filling your kitchen with fresh fruits and vegetables, cage-free eggs, wild caught protein, whole grains, beans, nuts, and seeds. Build meals and snacks from here. 

For more information on how to stock your kitchen call Jennifer at 239-290-3482 and set up your 1:1 nutrition appointment today!

 

Big Announcement!

The past few months have been very busy at Lean and Green Body®. 

November 2017, we signed a lease for our new studio location on 5th Ave S in downtown Naples.

February 1, 2018, Jennifer’s first book, Revitalize & Renew was published. It is currently available in our studio, on our website, on Amazon.…and local retailers coming soon!

Now we are so excited to reveal our next launch!

LIVE stream classes!

Simply login and join us for LIVE yoga classes and LIVE workouts. 

We are excited to be one of the first in Florida offering classes this way.

I personally love to travel, and am always disappointed when I know I will miss my favorite classes. Now you won’t have to! You can log in and join from anywhere! 

Too nervous to go to your first yoga class, or perhaps the hot and sweaty studio is not your thing? No problem! 

Prefer to workout at home, and avoid the craziness of the gym? No problem!

Now you can have your own yoga instructor and personal trainer from the comfort of your home, hotel, or anywhere you go!

When you log in, you will join a LIVE class.  You will only see the instructor, and the instructor will be able to see everyone in the class.

How is this different than taking an online class from an instructor or popping in a workout DVD? The class is LIVE. Which means your instructor will be able to check your form (major plus!!), motivate you, and push you to do your best every step of the way! This is a much more personal experience, than just pushing play on a DVD. 

You can sign up for classes by clicking here.

Classes begin March 28th!

60 minute classes = $10

For more updated live stream classes and events, be sure to check our Schedule page.

The Perfect Breakfast!

Sunflower seed toast is the perfect way to begin your day! Top it with bananas, raspberries, and chia seeds for added protein, fiber, and omega-3s.

Ingredients: 

• One piece of whole grain toast (gluten-free options available)

• 2 tsp sunflower seed butter

• 1 tbsp chia seeds

• 3-4 raspberries

• 4-5 slices of banana

Directions:

1. Toast your bread and spread the sunflower seed butter on top.

2. Sprinkle the chia seeds evenly on top of the sunflower seed butter.

3. Top it with raspberries and banana slices.

4. Enjoy!

Recipe courtesy of Sierra Baldwin

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Balance

It can be difficult to make it all happen… and make it look effortless.

Run your household, run your business, go from meeting to meeting all with a smile on your face. It’s not always easy. Honestly, I am 100% living my dream. (somebody pinch me)

I am married to an incredible man, who is very successful in his own right, I run a thriving business that is growing by the day, and live 3 blocks from the beach. Amazing! (again..pinch me)

Even though this is the dream for me, I have been working hard for this life for over 30 years. It’s so easy to get caught up in the day to day that we (I) forget to appreciate how freaking amazing life is! We tend to get caught up in the rise and grind, the hustle of the daily life. Which for women can be very overwhelming at times. We are ingrained to have a do-it-all mentality.

That is why it is so important to find balance. Without some sort of balance in our lives, it is very difficult to make it all happen. 

We have to find time for our families, growing our career, taking care of our home, grocery shopping, cooking and meal prep, working out (regardless of what people say you are judged on how you appear)… oh, and wait… time for us. Why does that always come last? Why don’t we prioritize ourselves into that list? As women, why is it that we naturally put everyone before us? Are we not that important?

We are! I always tell my clients (and myself) that if we do not take care of ourselves, we can not take care of everyone else. 

This is where finding balance comes in!

Finding balance in your own life can be as simple as waking up an hour earlier to have solitude and quiet time for yourself. Or taking the dog for a beach walk after work. It can be meeting up with girlfriends for happy hour, or even taking the time to date your spouse. 

However you choose to find your balance, I honor you. It is never easy, but I promise it will be worth it. 

St. Patrick's Day Green Smoothie

St. Patrick’s Day is just a few short days away and we are making everything green! Green smoothie, anyone? 

This year, trade your green beer for a green smoothie.  Your body will thank you!

St. Patrick’s Day Green Smoothie

Ingredients:

• 8 oz unsweetened almond milk (or milk of your choice)

• 1 scoop of vanilla protein powder (we love Garden of Life Raw Protein)

• 2 cups of raw organic spinach

• 1/2 of a raw avocado

• 2 drops of peppermint oil (we like Young Living Peppermint Vitality)

  • * not all peppermint oil is to be ingested, read your bottle carefully

Directions:

1. Add 4 ice cubes, blend & enjoy!

10-Minute Mid-Day Energy Boost

Feeling tired mid-day? Afternoon lull hitting you around 2:00 pm? Don’t let the day zap your energy! Try this quick cardio workout to boost your energy, get the blood pumping and elevate your mood.

50 Mountain Climbers

20 High Planks - jump your feet out and in

20 Jumping jacks

10 Burpees

60-second Plank

Repeat x 2

This will carry you through the rest of your day!

Follow Up On Our New Years Resolutions

It’s March 5th, and many of us have long forgotten our New Year’s resolutions and promises to ourselves. Happens every year. It’s okay! You still have time to make big changes this year. My advice: START small! At the beginning of every month create a list of goals or desires for the month. Add your personal touch to the list. Perhaps draw, sketch or add some color to the list! Think, what will inspire you to reach these goals? I know personally looking at a typed black and white list of goals is not inspiring for me. I need color and a bit of excitement. 

So take a few moments now to create your list, perhaps 6-10 goals for the month of March. 

These goals can be anything from….

• Leave 5 minutes earlier for work

• Take the dog for an extra walk in the evening, the fresh air will be great for both of you.

• Take 20 minutes everyday just for me!

• Eat more greens

Now think and create!

After you create your list, think where you would like to hang it. Some place prominent that you will see several times per day. Make a point to read and review the list several times a day, and create a plan on how you will make these goals happen. You can do this!

February 2018 Reading List

Need some inspiration? Check these out!

You are a Badass: How to stop doubting your greatness and start living an awesome life by Jen Sincero

Click here to buy on Amazon.

The World’s Healthiest Foods by George Matelijan

This is one of my favorite nutrition books. It’s not something you will sit down and read through, but it is an amazing resource to start healing your body and living your best life!

Click here to buy on Amazon.

Fruit & Egg Scramble Recipe

Tired of your usual breakfast? Looking to up your breakfast game? 

Fruit Scrambled Eggs

Ingredients:

• 3 eggs

• Handful of berries (strawberries, raspberries or blueberries)

• Small banana

Directions:

1. Crack the 3 eggs into a bowl.

2. Mash up the berries and banana in a separate bowl.

3. Add the banana and berries to the bowl with the eggs and mix everything together.

4. Add non-stick cooking spray to your pan, and cook the mixture just as you would scrambled eggs.

This breakfast is loaded with protein and fiber, and is sure to give you the energy you need to start your day. 

30-Minute Upper Body Workout

10 Hammer (biceps) Curls - repeat on both sides

15 Tricep Presses

10 Shoulder Presses (seated)

10 Static Hold Biceps

15 Pushups

10 Lateral Arm Raises (thumbs up towards sky)

50 Punches (keep shoulder, elbow and wrist in same plane)

Repeat each exercise 3 times.

This is an efficient and effective upper body workout, sure to create results. 

You will not need to use as much weight as you typically would since we are super setting the workout. 

*When completing these exercises be sure to bend knees slightly when standing and engage your core to support the lower back. Each exercise should be completed slowly and mindfully, without swinging the weights or relying on momentum. 

2-For-1 Special: Workout with your partner or bestie!

Valentine’s may be over but there is still time to take advantage of this exceptional offer!