Mind to Muscle Connection

Have you ever heard someone say, its all in your head! Well it really is. Your mind controls how your body moves and how effective those movements are. This can be achieved by concentrating enough on using that muscle group and making sure it’s doing all the work.

I had a client that after a heavy chest day his chest would never feel sore. He would say he mostly felt soreness in his arms. I’m like that’s impossible! We did chest! When I do chest I lift half the weight he lifting and I would also feel sore on my upper chest area. There was something he was not doing, that I clearly was. I told him to start focusing on using his chest muscles when doing chest workouts and using the mind to muscle connection as he was chest pressing instead of concentrating on his arms to push the weight.

If you don’t believe me. Give it a try, the next time you’re working out. Start lifting some weights and start day dreaming of laying at a beach somewhere sipping on a mojito. I guarantee you after 3 sets you won’t feel you did a thing. You’ve just wasted your time lol.

Now do the same exact workout, however this time focus on the muscle group you are working on with every single rep. Contract, release, contract, release and make sure to breathe! After 3 sets, I promise you you feel a difference. Guaranteed!

Mind to muscle connection is a real thing! Even I didn’t know it was so effective until I gave it a try after my boyfriend aka my swolemate introduce me to it.

So stop wasting your time at the gym! Stop thinking about the next paper thats due tomorrow that you haven’t even started, or about your next tropical vacation. Use your mind to lift some serious weights and make some awesome gains!

I hope this helped someone, and let me know if you feel a difference on your next workout!

If you want to learn more about how to start training your brain for some sweet gains check this link out.


Thanks for reading<3

Benefits of drinking organic apple cider vinegar

I’ve recently been doing a lot of research on the benefits of drinking organic apple cider vinegar with mother. I’ve personally have seen some benefits I would love to share with you guys.

Here’s my top 5 reasons why you should drink organic vinegar: 

  1. It’s actually great for acne prone skin! This is the reason why I first started drinking apple cider vinegar. I drink a glass of water with a tbsp. of apple cider vinegar in the morning. I’ve seen a significant difference in my skin since I’ve incorporated this into my routine. I’m not breaking out as often and my skin looks brighter and softer. The vinegar can be used to detoxify your body and remove bacteria or toxins inside that may be causing you to break out. It’s antibacterial properties will help keep your acne under control. Some people even use it as a natural toner. You can use one part vinegar and two parts water and use it on your face in the morning and night before moisturizing to balance your skin’s PH.
  2. Apple cider vinegar can help you lose weight. The acetic acid acts as an appetite suppressant, increases your metabolism, and reduces water retention.
  3. Lower blood sugar. A few studies have determined that taking apple cider vinegar at night resulted in lower blood glucose in the morning. Scientist believe the antiglycemic of the acid is the key.
  4. Apple cider vinegar could lower cholesterol. A 2006 study found the acetic acid in the vinegar lowered bad cholesterol in rats. Also, a similar study done in Japan resulted in lowered cholesterol in the participants.
  5. Whiten teeth. Swishing some diluted apple cider vinegar  with two parts water in your mouth before brushing your teeth will help whiten your teeth.

If you want to learn more about the benefits of apple cider vinegar. Check out this article http://www.rd.com/health/wellness/apple-cider-vinegar-benefits/

If you know about other benefits of apple cider vinegar please share them below!

Thanks for reading! ❤

Ground turkey sweet potato skillet

Ground turkey is one of the staple food items I can’t leave the grocery store without. There is just so many endless ways of cooking it, and of course it’s not only yummy, it’s also very nutritionist and a great source of protein.

For this delicious meal you’ll need:

  • One large diced sweet potato
  • Lean ground turkey
  • 1 cup of onion
  • 1 cup of real peppers
  • Sea Salt
  • Pepper
  • Low sodium all purpose seasoning
  • Chili powder
  • Skim mozzarella shredded cheese


  1. Heat and grease the skillet with coconut oil. Place ground turkey in skillet and season with sea salt, pepper, low sodium all purpose seasoning and chili powder.
  2. Mix in 1 cup of onion and 1 cup of red bell peppers
  3. Sautee for 3-5 minutes until everything is cooked through
  4. Mix in the diced sweet potato.
  5. Add 1 cup of water
  6. Lower heat and cook for 5-7 minutes until the sweet potato is soft.
  7. Sprinkle a handful of skim mozzarella shredded cheese.

If you want to learn how to properly dice a sweet potato (like I did lol) here’s this very helpful Youtube video: https://www.youtube.com/watch?v=GpC7K8UGi9Q

Enjoy!! ❤

One pan Mexican Quinoa

I was inspired to create this Mexican Quinoa after seeing this recipe on Facebook here  and gave it my own little twist.

It was my very first time cooking Quinoa, so I was bit hesitant but I’m actually super happy how yummy it came out!

Heres what you will need:

  • 1 1/2 cups of Quinoa
  • 1 1/2 cups Chicken broth
  • 1 can of corn
  • 1 can of black beans
  • 1 can of diced tomatoes
  • Minced garlic or garlic paste
  • 2 small Onions
  • Oregano
  • 1 teaspoon Chili powder
  • Salt + Pepper


  1. Place your skillet on high heat, grease it with coconut oil. Add minced garlic or garlic paste, onions, corn, black beans, and diced tomatoes. Cook for 1-2 minutes on high heat.
  2. Add the quinoa, season with a pinch of salt and pepper, chili powder and oregano to taste. Mix well.
  3. Add chicken broth
  4. Cover and lower heat until the chicken broth is absorbed and the quinoa is fully cooked. I let mine sit for about 40 minutes in low heat.
  5. Enjoy!

My curly hair routine

I wear my hair curly most of the time because nobody has time or money to be going to the salon all the time or blow drying this long hair lol. So I have mastered how to get my hair shiny, fluffy, curly, non scrunchy and oh so very voluminous.

Here is my step by step routine and the products I use.

  1. The night before I know I am going to wash my hair I begin by putting coconut oil all over my hair, then I detangle it and place it in a high bun and go to bed. Detangling hair when its dry actually prevents your hair from breaking or causing more fallouts. Whenever I forget to detangle before I wash my hair, I notice I get more fallout in the shower and when I detangle my hair when its wet, more hair comes out on my brush, yikes! Also, I use coconut oil because it has many benefits for your hair like: making your hair grow faster, moisturizing, and allows to detangle hair a lot easier. But lets be honest, I use coconut oil for pretty much everything. Check out my post on 10 ways to use coconut oil. It’s my holy grail. 035412_A
  2. Next morning, I am ready to wash my hair. My preferred shampoo for curly hair is L’Oreal EverCurl Hydracharge Shampoo. I love this shampoo because it is 100% sulfate free, paraben free, no harsh salts, and 100% vegan. Sulfate free is important, especially for curly haired girls because it is what prevents frizz, dryness, and loss of volume in our beautiful curls. It’s also important to have a sulfate free shampoo if you have colored treated hair because it will preserve the color more than a shampoo that contains sulfates. For many years, I used regular shampoos and never knew the difference until I colored my hair red and my hair stylist recommended me to switch to a sulfate free shampoo for my newly colored hair, and I swear I’ve seen a HUGE difference in the quality of my hair and curls ever since. I also use the same brand conditioner. After I shampoo just once (thats all you need) I leave the conditioner on for about 5 minutes while I wash my body, then I rinse it off. Lastly, to dry my hair I DO NOT towel dry my hair, the material of the towel causes curly hair to frizz. I use a regular cotton t shirt to pat dry my hair. 2255071
  3. Finally is styling time! After I remove any tangles from my hair I like to use Marc Anthony Strictly Curls Defining Lotion. Not the artist! lol. This is the best product I’ve used because it doesn’t make my curls hard or scrunchy. Instead, my curls are soft, shiny, defined with lots of volume. It adds moisture and eliminates frizz. I definitely recommend this product, its all I use on my hair. To apply it, I flip all my hair forward and with a good amount, I begin to scrunch the product into my hair (if that makes any sense) I am trying to bunch up my hair so it creates the curls I want. I do this about 2-3 times applying a bit more product each time. Then I use a diffuser to dry my hair and create gorgeous curls with lots of volume. I do this until my hair is almost completely dry. Then as I’m applying my makeup or getting ready, I usually place half of my hair in a half updo with a clip to add a bit more volume as my hair continues to dry. image40_english_header

And there you have it! Beautiful curls! It seems long, but the whole process takes me like 30 mins and I have long hair 😉

Let me know what’s your curly hair routine or your favorite curly hair products that you can’t live without. I’d love to know!

Thanks for reading! Until my next post ❤

5 ways to reduce muscle soreness

Muscle soreness is normal after a workout and its usually a good sign you had a great workout. However, muscle soreness not only is painful but it can prevent us from continuing to workout, so here are 5 ways to relieve muscle soreness.

  1. Bananas: Eating bananas post workout will help your sore muscles recover faster. Their key ingredient is their high content of potassium. It’s what I usually go for after a killer leg day! giphy
  2. BCCAA’s: Are branched chain amino acids that are part of the 8 essential amino acids are body needs to consume from foods because are body cannot naturally produce them. Amino acids are small units that make up proteins. Protein is essential for building muscle. They can be purchased in pill form or powder. I prefer powder and I mix it in with my pre workout before the gym. This is helps my muscles recover more quickly so I am not feeling sore for long periods of time. This is the one I am currently taking by Shredz. Another great one, thats also very affordable is by Biotech, you can find them at Vitamin Shoppe for like $20 for a 30 day supply. 144844
  3. Ice cold bath: While a hot shower or bath might initially feel better, trust me I know! Try a cold shower or bath instead. Ice baths are commonly  in many athletes looking to gain a competitive advantage. The cold water will help reduce muscle swelling and shorten the duration of your recovery, allowing you to get back to the gym!tumblr_n7ft5n6aLH1qzub73o2_500

4. Coffee: Researchers at the University of Illinois conducted a research of 25 fit, college men. The men were given 2.5-3 cups of caffein before a workout. After testing the groups, the researchers found  a significant reduction in quadricep muscle pain after they were given caffein. giphy

Exercise for a sexy back

  • Lean forward a bit
  • Make sure not to hunch your back (if you do lower the weight)
  • Make sure you are using your back muscles and lats to pull the weight down and not your arms.
  • Keep shoulders back
  • Control the weight the entire time.
  • Here I did 10 reps of 20lbs x 3 sets

For more back workouts check out my Instagram https://www.instagram.com/jessyjess_fit/