Jessie Williams Fitness | Sport & fitness instruction

Jessie Williams Fitness

Add/Update information

Reviews

Tags

• Businesses
• Sport & recreation
• Coach
• Sport & fitness instruction

25.01.2022 Do any of these sound familiar to you? I‘ll never be successful or great at anything I can’t do it I’m ugly I’m not good enough I’m not pretty enough... I’m not smart enough Im not skinny enough I’m just not ENOUGH If you are reading this right now.. YOU ARE ENOUGH Everything you need to be successful, beautiful, loved and ENOUGH is already within you Find, trust, believe it and let your life unfold with an abundance of passion, enthusiasm, love, confidence, compassion if you are reading this, know I believe in you, start believing in you too #thisisasign

24.01.2022 If you’re looking for a delicious, super filling dinner idea, look no further. Find below my Sweet Soy Chicken Stirfry recipe! Ingredients: -Chicken breast -Coles chunky vegetable stirfry mix ... -Coles superfoods stirfry mix -Kantong sweet soy & garlic cooking sauce -Wokka shelf fresh Singapore noodles -Soy sauce -Fish sauce -Oil spray (olive, coconut etc) Method: -Cut chicken breast into diced pieces -Lightly spray a non-stick pan with oil -Begin pan-frying chicken on med-high heat and add 1 tsp of fish sauce and 1 tbs soy -Add vegetables and a small amount of water, stirring occasionally -Place Wokka noodles in a bowl, cover in boiling water and add a plate over the bowl to retain heat -Continue stirring vegetables and add Kantong cooking sauce -Drain noodles, add stirfry chicken and veg mix and top with anything you like! I usually add bean shoots, sliced spring onion & sesame seeds -Enjoy! Macros for 1 large serving (around 180g chicken, 1 serve of noodles (110g), 200g vegetables and 60g Kantong sauce) are 38.5C, 4.5F, 50.3P (403 cal) Note: You don't need to use pre-packed stir-fry vegetable packets; you can cut up your own vegetables as you please! The packets are just great if you’re short on time and you can always add extras! When I use the packets I usually add some bean shoots and extra broccoli but feel free to play around!

23.01.2022 Lost your motivation to cook tonight? We all know that when Friday rolls around the exhaustion from the working week and the anticipation for the weekend can mean that we'd much rather order in a pizza than bother whipping something up ourselves. We're tired and our brain is telling us we need sugar and carbs - it's looking for a pick-me-up. But what if you had a meal that was quick, easy and down-right tasty? This is where the "burrito bowl" comes in! It's really easy to adj...ust toppings based on what you/your family like. See recipe below - INGREDIENTS: Chicken tenderloins Lettuce (cos & iceburg work well with this) Black beans Corn Tomato Red onion Capsicum Cabbage Taco seasoning Himalayan pink salt Optional toppings: Salsa Light sour cream Guacamole Light sweet chilli Light cheese METHOD: 1. Pre-heat oven to 200 degrees celcius. 2. Season chicken tenderloins with taco seasoning and place on an oven tray lined with baking paper. 3. Chop tomato, onion, cabbage and capsicum - place cabbage and capsicum in a bowl to the side 4. Place chicken in oven and set timer to 20 minutes. 5. Lightly pan fry cabbage and capsicum with a pinch of salt 6. Place lettuce, corn, tomato, black beans, red onion, and pan fried veg into a bowl. 7. Check chicken and remove once cooked, cut into smaller bite-sized pieces and add to bowl. 8. Serve! TIPS: - All ingredients are optional - don't be afraid to experiment - Toppings are usually very high in calories, so try limit yourself to 2-3 toppings and keep moderation in mind. - Add some fresh spring onion and lime for an extra flavour boost! - To make this meal even quicker - serve the cabbage and capsicum raw - Add brown rice or quinoa to make it even more filling (this is a good idea if you're having this post workout). - After the chicken is cooked - I like to turn the oven off and let it sit for another 2-5 mins. This really crisps the chicken up on the outside. Enjoy! X

21.01.2022 HOW ARE YOU MOTIVATED - The real issue here stems from the belief that motivation is a "how". To ask "how" are you motivated, suggests that there is some magic solution or formula to create it. As if to ask, "how do you work out x in this equation"? -... The answer lies in changing the question to "WHY are you motivated"? The truth is that every successful or "motivated" person knows why it is they're doing what they're doing. How hard would it be to get up everyday if you didn't really know why you were doing it? Yikes - The why for some might be "because I'm sick of feeling unhappy with my body", "because I can't stand being puffed by walking up a flight of stairs anymore," "because I want to be able to play with my children without my health or fitness holding me back", "because I want to prove to myself how capable I am". The why is what will pop into your head every time your mind questions whether you really need to get it done. - Each time you get up in the morning to go to gym, instead of just going because that's HOW you lose weight/gain muscle... ask yourself WHY you want to get those results? There are millions of people all over the world who want to lose weight or build muscle, but within those desires are another million driving forces as to why we want to attain them. Figure out your why, and you'll figure out how to stay motivated & compliant to your goals every day

21.01.2022 3 tips to build a healthier relationship with food 1/ quit restricting. Don’t avoid a certain food or food groups because you read in a magazine/online it’s the key to weight loss. Only cut a food group if a dietician has told you to do so because of an intolerance etc. you don’t need to cut anything. restriction can lead to binging & that’s a cycle we want to steer clear of 2/ avoid using terms like good bad cheat clean. Foods shouldn’t be categorized, especially... in a negative way. Instead, try using words like calorie dense or nutrient dense - consider how much energy the food provides and its micronutrient profile. Demonizing certain foods creates fear. When we eat a food we fear, it creates guilt. Quit the cycle 3/ it’s not all or nothing. If you enjoy something a little more calorie dense or more processed than usual, it’s a-ok. You’re human and some fries won’t undo all your hard work. But eating chocolate because you ate a burger because you ate some fries, might. Enjoy it and move on Eat for nourishment, enjoyment, respect, and love for your body, it’s the only one you got

21.01.2022 Need a Sunday workout idea? Try this fat burner: HIIT CIRCUIT 20:10 5 ROUNDS KB SWING... GOBLET SQUAT BALL SLAM POWER TOWER FARMERS WALK SPRINT See more

19.01.2022 Warm weather have you craving something cold and sweet, but want a healthier option than ice cream? Opt for something such as frozen pineapple. Only 80 calories per 150g!

19.01.2022 What to eat when trying to lose weight Instead of telling you what to eat, it’s probably beneficial for me to tell you what not to eat don’t eat foods which make you feel crap, give you indigestion, bloating etc. Don’t eat foods you feel cause you inflammation or breakouts. Don’t eat foods just because someone told you it helps with fat burning or is the best weight loss food Don’t eat food you hate the taste of, just because it’s marketed as a ‘superfood’. You don...’t gain weight because you eat too much toast. You gain weight because you eat too many calories. You don’t lose weight because you eat plenty of grape fruit that’s a miracle fat burning fruit. You lose weight because you’re in a caloric deficit. Stop eating foods you dislike because you think it’s the only way to lose weight. That behavior is coming from a place of hate and punishment. I promise you can lose weight and still enjoy what you’re eating. Eat in a calorie deficit and eating foods you enjoy, which make you feel good. That comes from a place of love and nourishment. You are allowed to be both a masterpiece and a work in progress simultaneously. do you agree?

18.01.2022 Success begins with a success mindset One of the most underestimated things you can do to create an empowering, positive and love fueled life, is working on avoiding a ‘fixed mindset’ and instead, establishing a ‘growth mindset’. A fixed mindset is believing that your qualities, intellect and capabilities are fixed and therefore your potential is limited. A growth mindset is believing that your qualities, intelligence and talents can grow or improve with time and effort and ...therefore your potential is unlimited. A fixed mindset would say: I can’t lose weight, it’s too hard A growth mindset would say: losing weight takes time and effort, but I will get there So how can you work on a growth mindset? Be conscious of your thoughts. Thoughts lead to actions, actions form your habits and habits create outcomes. For example. A thought that you can’t lose weight, will lead to poor diet and lifestyle choices (why would you go through the discomfort of dieting if you can’t lose weight?), poor choices become the habits you make daily, which lead to no weight loss. A thought you can lose weight will flow into effort and positive actions such as making healthy food choices, which will become habitual and result in SUCCESS. Once you are CONSCIOUS of your thoughts, you can take control by finding the positive to every negative Anytime you catch yourself saying I can’t or any other negative self talk, immediately stop and find a positive Instead of I’ll probably fail, say I might have a few challenges but I’ll get there in the end! If you believe you’re not capable, you’re not. If you believe you are capable, you are. You will only be willing to get out of your comfort zone if you trust that it will result in success. Quit the negative self talk, selling yourself short & the fixed mindset. Change your attitude It’s not always easy. It takes work but ultimately, it’ll lead to more opportunity, success, optimism and happiness than you could ever possibly imagine. Visualize your dream life, believe it and CREATE IT! You were destined for incredible things, manifest them!!!!!

17.01.2022 PROTEIN PANCAKES! (#dairyfree + #eggfree) recipe below 1 flax egg - 1 tbs flaxmeal + 2.5 tbs water 60g mashed banana 20g banana flour... 20g protein - I used B Raw salted caramel 1 tbs oats 100ml almond milk Pinch of cinnamon 1/4 tsp baking powder Sweetener of choice - I used toffee Flavdrops Toppings of choice - eg berries, banana, sugar free maple syrup etc Method: Mix all dry ingredients together Add flax egg, banana, sweetener & almond milk Mix together until a batter forms Cook in a non-stick fry pan (lightly greased with coconut oil) on medium heat. Approx 2 - 3 mins each side Top with whatever you like! *Swipe for macro breakdown HAPPY SUNDAY

16.01.2022 My first ever vlog on how to quit binge eating is now live! Click the link to watch. https://www.youtube.com/watch?v=9K5PnfTY7_g

13.01.2022 In need of a full body workout idea? Check out my latest YouTube! + a sneaky smoothie combo

12.01.2022 Interested in what a full day of eating looks like on a flexible diet? Watch my latest vlog showing how you can fit treat foods in to keep a balanced & sustainable diet. WATCH HERE https://youtu.be/YjKJM396E8I

06.01.2022 A Sunday well spent brings a week of content . If you’ve got big goals, you may need to reassess how you’re spending your Sunday (and weekend overall). One of the biggest set backs I see for a lot of clients is that their diet and training is on point Monday - Friday only to have their weekend undo a lot of their hard work. So how are you spending Sunday? Are you lying in bed hungover with KFC as a cure skipping training and not moving your body because your head hurts? O...r are you getting outside, enjoying some vitamin D, nourishing your body with 80% wholesome foods that make you FEEL good and allowing 20% of fun foods to keep you sane and planning out your week ahead? Maybe you grocery shop and food prep, or write out your goals for the week Whatever you do, remind yourself that even setting aside one hour of productivity will ensure a FAR better mindset for the week ahead. While a full day of bed, crap food and movies might seem great now... it’s not doing much for your brain, health or hormones If anything, it’s setting you up for a poor sleep which = poor Monday mood which = poor compliance. So if you’ve been a bag of lazy bones today, that’s A-OK but make sure before the day is done you’ve got up and moved (even if it’s a 20 min walk) and set your intentions for the week ahead! I promise if you can make this small Sunday ritual a habit, you’ll notice an improvement in mood, compliant and RESULTS!

04.01.2022 Making behavior change, altering inner belief systems etc, actually involve building & strengthening of neural pathways in the brain So while be more positive sounds easy & let’s be honest, quite fluffy, it’s absolutely easier said than done. If we have returned to a certain action or belief for a long period of time, there’s no doubt the neural pathways in our brain connected to those beliefs are pretty solid ... When we begin doing things that create a calm or positive mental state, such as meditation, positive affirmations, body positive mantras, etc, we are allowing our brain to form or strengthen alternative neural pathways When we begin making behavior and mindset change, it takes a LOT of conscious effort, attention and focus, because they’re somewhat foreign to the brain. However, the good news is that if we repeat these actions enough, they require less effort and eventually, come naturally This is why I tell my clients not to be so hard on themselves starting out. It’s hard and often feels unnatural or perhaps even uncomfortable, but with time, comes positive change. You just have to stick with it Next time you criticize yourself for slipping up, or being negative, or not doing X,Y,Z... just remember, you’re literally changing the structure and neuronal connections of your brain! This will NOT happen over night. Be kind to yourself and just remember, getting started truly is the hardest part See more

04.01.2022 DID YOU KNOW This bowl contains around the same amount of calories as a standard protein bar? Now I don't know about you, but for me, I'm much more likely to feel fuller for longer from some kangaroo meatballs, spiraled sweet potato, green beans, peas & 2 tbs of rice than a single bar ... This post is not to scare you off eating protein bars, even I eat them. However, it is a friendly reminder that you should be eating proper meals wherever possible I get that life can be busy, but I can guarantee that out of the 10 times you say "I don't have time", 9 of those times you probably do The bowl of real WHOLE foods is not only going to keep you fuller for longer, it's going to provide a far wider variety of micronutrients & health benefits too Knowledge is power ~ be aware of what you're choosing to fuel your body with.

03.01.2022 WEIGHTLOSS STRATEGY I work with a lot of women who want to lose weight... in fact, this is the goal for 90% of my clients. I’ve worked alongside women with different body shapes, lifestyles, history and motivations. At the end of the day, the end goal could be different, but the requirements are similar. This is where my NNT method came in (Nurture Nourish Thrive ) I found that client A could take a strategy, smash it out of the ball park and achieve amazing results Cl...ient B however, would potentially be the same by the end of their program Why? For most people it’s not strategy which holds them back, it’s psychology. Which is why mindset is now such an integral part of my programming! So if you’re looking to lose weight, here’s a hierarchy of steps you can implement while addressing your goals and lifestyle as a whole. NURTURE. - Stress management - mindset techniques (fixed vs growth) - Sleep routine - Self love/body confidence/internal dialogue NOURISH. - calorie deficit - Macronutrient breakdown - Micronutrient intake - Food relationship/socialization THRIVE. - training program - Progressive overload - NEAT/daily movement Sometimes it as simple as eat well and move more, sometimes it’s more complex. If you’re not getting the goals you’re after, it’s not you There’s not something wrong with YOU or your body that makes you incapable of the success you desire. You just haven’t got a tailored strategy and implemented tools which will keep you going strategy + psychology + accountability = results! Need help creating a strategy? Get in touch with me about 1-1 coaching!

01.01.2022 But seriously This is a common scenario I often see with clients. The first couple of weeks are often a series of: 1. I’m mind blown how do people not know about this?! *has breakthrough* ... 2. I feel so happy - I have never felt so content in my mind and body! 3. WTF AM I DOING?! I HAVE MADE NO PROGRESS I AM A FAILURE?! 4. I have come so far. Wow. Look at me go I am amazing! I think it’s important that coaches and leaders share the truth about healing. It’s not linear and it definitely isn’t all sunshine and rainbows When we begin growing and evolving, we go through many stages. We fluctuate through the FULL spectrum of emotions - we feel it alllllllll baby! This is because transformation doesn’t happen from any ‘one’ thing. We don’t heal and then that’s it, no more work required Even if we let go of one limiting belief there’s more waiting for us Growth is a forever thing. You will still go through life being triggered. Experiencing self-doubt. Questioning your purpose. You will feel all emotions on the spectrum at some point. But that’s okay! Growing and self-development isn’t about being happy or positive all the time (can you seriously imagine only having one emotional setting 24/7? We’d be robotic!) So what IS it about? Learning to take things less personally Seeing life through a different, more compassionate and empowering lense Gaining more control over your inner voice and what is leading you (ego vs higher self) Being able to make life decisions that are aligned with love as opposed to fear Learning to better self-regulate and articulate your thoughts and feelings Taking risks that empower you Deepening your connection, to yourself and others So just know that... you don’t need to criticise yourself for having a ‘moment’. you don’t need to feel guilt for having a bad thought. you don’t need to feel disappointed for feeling low emotions. Those emotions are what make you human sis. It’s not about not feeling - it’s about being aware of and articulating the feeling. It’s about letting go of what’s not in alignment and stepping into what is! J x

01.01.2022 What are the fear based stories you tell yourself, that your mind believes to be true? What I mean by that is, when you think of your life right now, what do you accept that you will never be capable of achieving or having? Do you believe that your metabolism is slow and that you’ll NEVER be able to have your dream body? That you can lose a few kilos but you’ll never feel good in your skin or be a size x? Do you believe you don’t quite fit in, you’re too introverted, differ...ent or perhaps people don’t like you all that much? Have you accepted that you’ll never have a life-long #girlgang that so many other girls seem to have found? Do you believe that you won’t ever be able to run 10km, that your stomach will never be flat, you’ll never make much money or be successful? Have you accepted you’ll never find love and that you may have to settle for mediocre, or maybe that you’ll always be anxious/depressed or you won’t ever be fit? These are STORIES you tell yourself which have been created overtime from situations you experienced as a child, from what your friend said when you told her about your goals, what that boy said about the way you look or what your boss told you you’re not capable of. You can be anyone and do anything, I promise. It just starts with you believing and then deciding! Start by writing out who you would be in 5 years time if there was NOTHING that could stop you. What does the version of you look like in a fantasy world? How does she dress, talk, act... what does she do or drive, who does she love and where does she live? Now write out all the reasons you cannot be that girl... because those reasons are your fear based stories. You can become that girl, but it begins with you eliminating disbelief and allowing yourself to step the hell up and be who you’re destined to be, the woman your soul yearns to become!