Bandana babes. XOX.

A witty tutorial on how to wear a
headband or bandana:

{{For this tutorial I am speaking to ladies, sorry guys I have no ideas for you}}

1. Figure out what you want to wear. Bandana or Headband?
2. Try to figure out the shape of your head.
         Will a headband even stay on your weirdly shaped head?
3. Buy bobby-pins...if you think you already have enough...you are wrong.
       Life with a Headband/bandana will not be fun without bobby pins. See photo
   
   
   
   
4. Put yo hair up! If you want a "poof" you can hair spray your bangs a little so you get some volume<< #volumeisgood  {{Bobby pin your "poof" if you have one}
5. I am using a bandana for this tutorial.  After folding my bandana appropriately, I started the the base of my oddly shaped head and places a few bobby pins through my hair and the bandana. {So they are connected}
   
6. Then continue to place bobby pins every inch all the way up your head. If you have a slippery head>>use however many bobby pins you need.

7. Take a picture of yourself and your bandana --lets see what you can doo.

So another way to secure loose, slippery headbands is by spending a little more money and investing in some good headbands such as sweaty bands (I have never tried them before but I hear they work great!)

Okay. So I feel like we should all congratulate each other on being weird- head-shaped ladies. Rock your weirdly shaped skull and everything it protects. Be a bit of a #badassdaily




Best of luck on all you hair- fashion statements.

     Xox.

Empower yourself.

Don't let others break you. Bad days come--here are my tips for you.

If you are a lady and are not feeling the best about yourself. I have a few ideas about how to get your "spirits" up. We all have those days where we don't feel that wonderful. Can I get an Amen?!  So here are a few tips about how I personally help my bad attitude.

1. Shut your phone off. (You don't need to talk to the idiots who probably ruined your day.)
2. Do some squats. Those will help you today & every day after #workforyobootaayy.
3. Remove that nail polish . Chipped polish will effect your day darlin'

4.Paint your nails & Clear coat them.
5. Maybe buy a pair of cute shoes or try a weird hair mask {Shower if ya need to}
6. Do your make up
7. Put on some Beyonce. (My fav songs: posted below)
8. Breath.
9. Don't let anything else bug you. If it still is buggin you.. your music isn't loud enough.




















At the end of the day, our phones are the things that bring us down half the time. Focus on where you are, who you are with or just yourself. Don't be continuously bogged down with all the social media crazies. Things have "off" switches for a reason. And you are allowed to walk away from a situation you don't vibe well with.  Moral of the story:: You choose your happiness. If you can't get out of a "funk"  try your music up & just focus on you.

My fav song:
 #1 {Favorite message} https://www.youtube.com/watch?v=LXXQLa-5n5w
#2 Best song to empower you-- https://www.youtube.com/watch?v=LXXQLa-5n5w
#3 Everything else.

The real reason to drink water.

Hey. If it is REAL hot out. Drink your water. 

 If you need help getting out any of the following:

• Need to get away from your computer?
• Need a break from work?
• Need a break from a BAD date?
• Need to lock yourself in the bathroom away from your kids?
• Need to fix your make-up every five minutes?
• Need a reason to walk by the hunk at the beach?
• Need to exit a annoying conversation...stat?
• Need to dream about margarita Monday at work?

Drinking water will help you solve every single one of those problems. Just start chugging and your excuses will be valid.
 #lifetip

Ps- PiYo is coming out in less than 15 days. CHEYAAAA!!

Are you Rebellious?

When the things you want in life are close... but not close enough...yet

You know when you see certain people and they are just glowing (not because they are pregnant lol) but because they just are living life...I mean really, truly LIVING their life. Isn't it our life's mission...to get to that point?

I think our life's should be fundamentally constructed around reaching your crazy awesome life goals, following God's plan for you and supporting, encouraging and lifting others up. There is no one telling you WHO you HAVE to be, there are only guidelines of society that some of us choose to listen to and others of us decide to rebel and try things differently. So which one are you? Are you obedient to society or are you a little rebellious? In the end we are what we choose to be. We accomplish what we subconsciously (or consciously) tell ourselves on a day to day basis. What are you reaching for?

My tip:
Set up some bad ass plans for yourself and work to make those a reality. Be better than you are right now and accomplish what YOU want, not what society tells you.  {{Just don't break the law}}

Well what I would like to do is share some things that I want in my life.
(that you probably would have never guessed) 

 A super cute office space to share with my business man boyfriend. {{By "super cute" I mean super manly and cute}}

A giant Schnauzer.. WHY are they so freaking cute!!!! AHHHH!

A tattoo of a octopus wrapped around an anchor. Who wouldn't want that?!

{{If you aren't planning BIG things for your life..you should start}}

PiYo- Coming soon

 Chalene Johnson is the creator of Turbo Jam, Turbo Fire and Chalene Extreme! Later in June (yes, this month!) She will be releasing her BRAND new workout program. I am sure you have seen myself or others posting about it!

It is called PiYo. You are probably thinking: "What the hell is Piyo...it's not Plyo?"
            -> Here is what PiYo is: It is based on a some of the best shape sculpting moves from both Pilates (hence the "Pi") and from Yoga ("Yo")  to give you amazing results! What is required: nothing but you! No weights needed! It will help tone, shape and sculpt your body in ways you couldn't imagine!

Mom of three lost 30lbs with PiYo & Shakeology! -Beachbody Success Story

Personally- I have never been a HUGE fan of cardio. My idea of "fun" isn't getting super sweaty and feeling like I am going to faint because I am working myself like a dog! I have always liked weight lifting and focusing on the good your body can do when you learn how to train it properly. I am extremely excited to purchase and start this program! I have been doing short PiYo workouts that I have found on Youtube and they have become some of my favorite short workouts to do! PiYo  will be released the end of June and I will be looking forward to starting a support group for anyone who is interested in doing this program with me! Risk Free trail starts in July!


Is PiYo for you?   Well if you are looking for something that is going to give you great results and is LOW Impact, then YES! This program will be good for you! It is not cardio intensive! Therefor you will not be doing burpees and sprints for an hour straight! Plus the best part about Beachbody workouts is: there is always a modifier!! So don't fear!

                                                                                                      
By Subscribing, I will send you three emails. One of which will be me saying HI! The second will be when the program is released and the third will be a way for me to check in with you :) I say this now because I HATE when you subscribe to something and they send you a DOZEN emails in the matter of two days! #Ihateit lol

To hear more about PiYO and be the first to know when it is released!

Clean Eating?

 

Details for the Clean Eating Group!!

I love learning about clean, healthy but delicious recipes! I don't think I could EVER be on a diet that restricted all yummy food! I think that living should involve FOOD.... and GOOD food at that! So I will be opening a super free 4 day eating group that will focus on just that!

We (or I) will be sharing some of my favorite HEALTHY recipes as well as sharing some fitness tricks and tips! All in order to help you get ready for summer grillin' and all that fun stuff!

I have a few good recipes up my sleeves so I hope y'all are prepared!!

All that you have to do is get in contact with me via:

Facebook: https://www.facebook.com/jess.mirek

(Send me an invite!!)

Or Email: CoachJessMirek@gmail.com

Lastly (this is the super free part that will connect us for sure!!) you can join my supportive team for free! {Don't worry it is not spam!}

https://www.teambeachbody.com/signup/-/signup/free?referringRepId=180667

Don't let food be your down fall!!


Leave a comment below with your email and I can always contact you! :)

Start where you can

It is tough to get started on your fitness journey when you don't really know how to begin! {Maybe} You think to yourself  "I should go to the gym!" But continuously will talk yourself out of going to the gym because you don't want to go alone, you don't know how to sign up, you don't want to just go walk on a treadmill (The list goes on and on!)  Guess what! You aren't alone. There are so many of us who aren't ready and willing to go to the gym! That is totally okay! Trust me! If you love the gym- I am jealous but if the gym makes you nervous, join the club ;)

For anyone who is reading this and isn't a gym "fan" there is NOTHING wrong with that! I started my fitness journey in my living room. I started with Zumba on the Wii and then moved to Turbo Fire! I was at 210 lbs when I started my journey (I am in the dark pink)! I did not want to go to the gym and feel silly because I couldn't do a triceps extension correctly! So starting in January 2012 I went from a unhappy, overweight girl to someone who was losing weight by the day! I fell in love with at home workouts and this super yummy meal replacement drink (with no chemical crap in it) called Shakeology! I went from 210 to 190 and felt such a weight lifted off of my shoulders...literally!

The moral of the story is: start where you can, with what makes you comfortable! If is just walking a little everyday- then ENJOY that! As long as you move closer to your goals every day, you will see and feel success! If you don't know where to start, guess what...neither did I. I can help you get started or just be a friend to talk to while you are on your journey! Either way- good luck and Today is the best day to start.

{The fitness program I mentioned above, Turbo Fire, is on sale during the month of May. It will help you burn an insane amount of calories, you will be able to jump around, dance and learn how to be a badass- in a awesome kind of way!  There is nothing better then getting fit and empowering yourself at the same time}
Check it out here: Turbo Fire Sale!!

{Ps- I have free support groups that open monthly! That is the perfect way to kick start your fitness without spending any money! Email me @ CoachJessMirek@gmail.com for information!}