Jessica Powers

Crossfit Central Coach | Busy Bee At Home Workouts | Student for Life

[Jessica Powers @CoachJessPowers]

Start with those basic action items each day and watch your health markers improve!

[Jessica Powers @CoachJessPowers]

3. Walk at least 8,000 steps a day

Walking is the most under-rated thing you can do for your overall health.

It reduces stress, increases energy, and improves your mood.

[Jessica Powers @CoachJessPowers]

2. Drink Enough Water

Ideally half your bodyweight in ounces of water. I weight 140 pounds, I aim for at least 70 ounces of water a day.

It helps increase energy, flushes out toxins, and helps your bowel movements.

[Jessica Powers @CoachJessPowers]

1. Sleep 6-8 hours a night

Study after study have found that lack of sleep increases risk of obesity, heart disease, and infections.

Stop scrolling on your phone before bed and close those eyelids

[Jessica Powers @CoachJessPowers]

Enjoyed this thread?

Follow me @coachjesspowers for more goal setting content like this!

[Jessica Powers @CoachJessPowers]

Goals are useful for setting the direction.

Actions are great for actually making progress.

The actions you put in place is what actually achieves the result, not the goal itself.

[Jessica Powers @CoachJessPowers]

Stop focusing on your goal.

Instead focus on your actions that you need to put in place to get you to your goal.

[Jessica Powers @CoachJessPowers]

If you want to accomplish your goals in 2023, here’s what to do:

[Jessica Powers @CoachJessPowers]

If I wanted to lose 20 pounds I would:
• Walk 10,000 steps a day
• Prioritize Protein and Fiber
• Strength Train 3-4x/week
• Sleep 6-8 hours a night
• Weight Myself Everyday to Track Progress

I’d focus on this for 6 months and remember to be patient.

[Jessica Powers @CoachJessPowers]

@garyvee @nateS Happy Birthday! My aunt tragically passed away and had the kindest and biggest heart. She always gave first expecting nothing in return https://t.co/oLQpovspmm

[Jessica Powers @CoachJessPowers]

Don’t let other people in your life diminish your goals.

DREAM BIG!

[Jessica Powers @CoachJessPowers]

Most times the greatest obstacle to achieving your goal is YOURSELF.

Read that again.

[Jessica Powers @CoachJessPowers]

Injuries don’t mean you have the right to eat all the processed foods, binge watch Netflix all day, and become a coach potato.

You have 3 other limbs that function just fine, USE THEM!

[Jessica Powers @CoachJessPowers]

If you are eating less than my 21 month old boys, you probably aren’t eating enough...

Most toddlers need 1,000-1,400 calories a day and they weigh a quarter or less than you do.

Eat your food and stop relying on coffee to get you through the day!

[Jessica Powers @CoachJessPowers]

You don’t need to starve yourself after you indulge over the weekend.

The cycle tends to repeat itself over and over and over...

Sat/Sun: Eat everything in sight and drink a lot

M-F: Starve yourself because you ate like shit all weekend

Sat/Sun: Eat everything, etc, etc,

[Jessica Powers @CoachJessPowers]

PERFECTION = The One Thing Holding You Back

No one is perfect nor do they expect you to be.

Next time you “fail” on your nutrition plan, know that it is OK and you are not a failure.

What is NOT OK is throwing the white towel in and giving up.

[Jessica Powers @CoachJessPowers]

Things that don’t help weight loss:

Eating TOO FEW of calories a day in hopes to lose weight faster.

After 1-2 wks your hormones tank, energy drops, and you end up at the buffet line and crush 2,000 calories of Chinese food in one sitting.

Eat More Than 1,200 Cals a day!

[Jessica Powers @CoachJessPowers]

Actual reasons why the scale went up 2 pounds from yesterday:

1. Hard workout the day before
2. Ate more sodium than normal
3. Menstrual Cycle
4. Haven’t pooped yet

Not:
OMG I gained 2 pounds of fat from eating those 2 slices of pizza! I’m never eating pizza again!

[Jessica Powers @CoachJessPowers]

Actually reasons why the scale went up 2 pounds from yesterday:

1. Hard workout the day before
2. Ate more sodium than normal
3. Menstrual Cycle
4. Haven’t pooped yet

Not:
OMG I gained 2 pounds of fat from eating those 2 slices of pizza, I’m never eating pizza again!