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Back on the Horse

Jessica Gerlock

Jun 20, 2022
5 min

Back on the Horse

I wish the worry of maintaining weight loss was like eating a pizza, once that last bite is gone it is gone forever. Unfortunately it is not, it is a lifelong journey. As many of you know, eight years ago I hit a fork in the road and decided I was going to make a big change in my life. At the time, I was 22 years old, had graduated college, was working at The Walt Disney Company, and life seemed in order on paper. Howeverm I was really miserable inside. It was May 2014 and I

Get Healthy in 2021: 5 Tips to Help You Get Started

Jessica Gerlock

Jan 3, 2021
3 min

Get Healthy in 2021: 5 Tips to Help You Get Started

It is that time of the year again. The New Year brings a fresh start to another 365 days ahead. People around the world make many different new year’s resolutions that they plan to achieve in the next year. Most people will normally include a health or fitness goal they wish to achieve in the upcoming year. Unfortunately, most people fail achieving their New Year’s resolutions because they start with unrealistic and unattainable goals. Here are some tips to help you get start

Losing Weight is Simple, but Not Easy

Jessica Gerlock

Sep 14, 2020
2 min

Losing Weight is Simple, but Not Easy

Most people get overwhelmed with the idea of losing weight. Most people not knowing where/how to begin, either don’t do it in a healthy way or don’t even bother trying. Making it simple, healthy weight loss when broken down is a very simple process but not an easy one. To achieve your long term weight loss goals, you need to change your mindset and have willpower to avoid the temptations in the world around you. That is the hard part. As someone who has personally lost over 1

Change is Scary but Change Can be Good

Jessica Gerlock

Jul 13, 2020
2 min

Change is Scary but Change Can be Good

Over the last four months since the Covid-19 pandemic hit I have learned a lot about myself and how you shouldn’t fear change. Prior to the pandemic I was not very good at adjusting to change in my life and I really liked my routines. Over the past four months I have had to make some big changes and adjustments including adapting my own personal training business to provide virtual options. In addition trying to continue my own fitness/weight loss journey without access to a

5 Benefits of Bodyweight Training

Jessica Gerlock

Jun 10, 2020
2 min

5 Benefits of Bodyweight Training

Getting to be your best and fittest self does not have to be extremely complicated. Bodyweight exercises are exactly what they sound like. They are exercises which use your bodyweight against you as resistance. Some of the more common bodyweight exercises include push ups, bodyweight squats, sit ups, etc. There are so many benefits of bodyweight training including that it can be done basically anywhere. All you need is your body and a positive mindset. The following are 5 ben

From Fat to Fit- A Girl’s Positive Mindset

Jessica Gerlock

May 25, 2020
4 min

From Fat to Fit- A Girl’s Positive Mindset

I was about seven years old when I started to feel different because of my weight. Growing up as a young girl I never cared about what I ate or what I looked like physically. I was always on the chunkier side as a little girl and it only got worse as I grew up. As a young girl I was a tomboy. I enjoyed playing sports. I played softball, baseball, hockey, swam competively and even Taekwondo. I never was amazing at sports but I was overweight and I was just looking to fit in. I

Healthy Ways to Strengthen Your Immune System

Jessica Gerlock

May 11, 2020
2 min

Healthy Ways to Strengthen Your Immune System

With Covid-19 on top of every one’s mind and restrictions starting to ease, we have to be proactive and think of ways to strengthen our immune systems to give us the best shot at fighting bacteria infections, diseases and viruses. The immune system is the body’s defence system and consists of organs, cells, tissues, and proteins. The following are some healthy ways to strengthen your immune system: Clean Balanced Diet As the old saying goes ‘you are what you eat’ so if you ar

Ways to Become More Mentally Tough

Jessica Gerlock

May 4, 2020
2 min

Ways to Become More Mentally Tough

There are many people out there that act tough and might be physically tough but they are weak inside. Being mentally tough and achieving mental toughness is something only you can do if you put in the hard work in. No matter what your goals and dreams are, you will need mental strength and toughness to get there. One must believe in themselves to succeed in whatever their goals are. The best athletes are not only physically strong but they are mentally strong too. Here are f

How to Let Go of All-or-Nothing Mindset When it Comes to Losing Weight

Jessica Gerlock

Apr 20, 2020
3 min

How to Let Go of All-or-Nothing Mindset When it Comes to Losing Weight

A weight loss journey is a very personal journey that you have to be able to commit to for yourself. Having an all-or-nothing mindset in regards to losing weight is not a positive approach. All-or-nothing thinking refers to thinking in extremes. You are either a success or a failure. Being perfect when it comes to eating right and working out should not be your goal. It is important to find a maintainable and realistic balance and not just go all-or-nothing. Here’s how to let

Tips On How to Avoid Workout Injuries

Jessica Gerlock

Apr 13, 2020
3 min

Tips On How to Avoid Workout Injuries

There definitely is a risk with any exercise that possibly comes injuries. It really comes down to getting out of your comfort zone and doing something that challenges you but knowing if not done correctly there are some risks. As the saying goes, what doesn’t challenge you doesn’t change you. As a Certified Personal Trainer myself, it is most important to make sure that your fitness journey is safe and to minimize the risk of injuries due to exercise. Here are some suggestio

5 Ways You Can Minimize Stress Eating

Jessica Gerlock

Apr 6, 2020
3 min

5 Ways You Can Minimize Stress Eating

Currently most of us are dealing with a higher level of stress due to Covid-19 and physical distancing. Most people are feeling many different emotions and some of us are eating our emotions away. It is common to eat more when you are stressed so it is important to learn ways to minimize your stress eating and try to deal with our stress in other healthier alternatives. Here are some ways you can prevent or minimize your stress eating: Keep a Food Journal A great idea to mini

Non-Scale Goals That are Better Than Actual Weight Loss

Jessica Gerlock

Mar 30, 2020
3 min

Non-Scale Goals That are Better Than Actual Weight Loss

Have you been trying to start your fitness journey and not seeing the number on the scale go down? There are actually many non-scale goals or victories that can actually be more beneficial than actual weight loss. Instead of judging your weight loss success based on the number on the scale, switch your mindset to other non-scale goals that you can crush every day. Whether it be mental, physical, or emotional benefits there are many more non-scale goals that you will benefit f

How to Stay Calm and Manage Anxiety While Social Distancing

Jessica Gerlock

Mar 23, 2020
3 min

How to Stay Calm and Manage Anxiety While Social Distancing

Everyone around the world right now is living in a very strange world but it is important to remember we are all in this together. We don’t know what tomorrow will bring but it is important to stay calm and manage your anxiety while you are at home for the foreseeable future. A majority of us already feel anxious just at the whole idea of this virus spreading across the world but you need to remember to stay positive and remember we will all get through this. Here are some ti

Bad Habits That Can Slow Down Your Metabolism

Jessica Gerlock

Mar 19, 2020
3 min

Bad Habits That Can Slow Down Your Metabolism

Without even knowing, some of our regular lifestyle habits can actually be having a negative effect on your metabolism and in the end your weight loss progress. Metabolism is a process where your body converts whatever you eat and drink into energy that the body can use. As you get older, it is natural that your metabolism will slow down so therefore it is important to be as proactive as possible. The following are 5 bad habits that can slow down your metabolism and negativel

How to Stay Active During the Covid-19 Pandemic

Jessica Gerlock

Mar 16, 2020
3 min

How to Stay Active During the Covid-19 Pandemic

We are all going through an extremely stressful time right now with the Covid-19 pandemic and nothing is looking very positive. Especially now it is even more important to continue to practice healthy habits and self-care that will positively benefit you mentally and physically. Unfortunately, many gyms have been shutting their doors as a precaution during this very difficult time. However, it is still very important to keep some sort of healthy routine and sense of normalcy.

Dieting Vs. Lifestyle Changes

Jessica Gerlock

Mar 9, 2020
3 min

Dieting Vs. Lifestyle Changes

As someone who has personally gone through a major weight loss transformation and has been able to keep off my weight loss for over 5 years now, I can tell you that the secret to long term weight loss success is not to be strict and do a hardcore diet but gradually making small lifestyle changes. Those small changes add up to much greater and longer weight loss success than dieting and restricting yourself ever will. Diets are usually very temporary and not maintainable, life

How to Find the Right Personal Trainer for You

Jessica Gerlock

Mar 2, 2020
3 min

How to Find the Right Personal Trainer for You

As a Certified Personal Trainer myself I am the first to admit that I am not the right trainer for everybody. It is important to do some research to help you find the right Personal Trainer for you and your health and fitness goals. With all these fake trainers on Instagram and Youtube with no credentials at all, there are thousands of uncertified trainers out there so beware. Here are some criteria you may want to take into consideration when choosing the right Personal Trai

5 Reasons Why Drinking Water May Help you Lose Weight

Jessica Gerlock

Feb 24, 2020
3 min

5 Reasons Why Drinking Water May Help you Lose Weight

We hear it all the time that we should all be drinking more water and that water is really beneficial for you. It is true. The science is proven and there are countless benefits of water not just weight loss related. Other benefits of consuming more water can include helping regulate blood pressure, helping boost brainpower, improving your skin and many others. Drinking water will not specifically initiate weight loss, but it can be a very beneficial aid in the process. The f

Why You Need to Take Care of Yourself First

Jessica Gerlock

Feb 16, 2020
3 min

Why You Need to Take Care of Yourself First

Building a strong foundation for anything in life is important and you as a human is no different.

Meal Planning Tips and Tricks for Beginners

Jessica Gerlock

Feb 10, 2020
3 min

Meal Planning Tips and Tricks for Beginners

The whole idea of meal planning at first can be overwhelming to some. It is a healthy habit that only practice will help you learn and master. After one or two meal plans, you will wonder what all the fuss was about. If you meal plan correctly you will not only save time and money, you will eat healthier and it will be more convenient in the end. Here are some helpful tips and tricks to meal planning: Be Organized The most helpful tip when it comes to meal planning is be orga

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