Sport drinks are not usually used to replace water for hydration when exercising. Water is the best way to keep you hydrated during your workouts.

Use sport drinks during:

• Hard and intense workouts
• Excercising for long durations
• Workouts that are in hot and humid climates

Sport drinks help replenish some of the minerals lost from our bodies like potassium and sodium and provide us with fast acting energy we need from carbohydrates after or during our intense workouts.

~JCJ

Feeling discouraged and just want to give up? Here are the top 3 reasons why you may not be meeting your goals:

1. Not eating enough protein. Eating a protein source with each meal will help you keep full longer and will help make better choices throughout the day.

2. Too strict on your Meal Plan. Stop stressing about why you ate that piece of cake or feeling guilty about eating take-out. Enjoy life and the celebrations around you and just plan your next meal to be a healthy nutritious meal. Maintain balance in your plan.

3. Not eating enough. I see and hear this all the time with clients. "I'm not hungry at breakfast or I have back to back meetings and I don't have time to eat!" Prepare and program your meal times. Eat within 30 minutes of waking up. Drinking a glass of chocolate milk or making a small smoothie if your not too hungry at breakfast will help get your metabolism going for the day. If you're pressed for time and in particular at work, keep fruit on hand or cheese portions in the fridge. Prepare your meals for the day and you will make better choices.

Good luck!

~JCJ OX

I am proud of this 43-year old hockey/soccer mom competing after 11 years from her last competition(s). After raising her boys: eldest-10 yrs old, middle-8 yrs old and youngest-4 yrs old; this inspiring mom wanted to lose the "baby weight" and get back to competing again. Her goal wasn't to just lose the weight. Her goal was to get back on track of taking care of herself (after being diagnosed with a type of arthritis), stay strong and healthy for her family and to teach her kids to live an active & healthy lifestyle.

I am so proud of this mom for reaching her goals and getting back on the stage after all these years. Coaches in the fitness industry state that 3% of people who train actually make it on stage. So, her commitment and determination of staying on program helped this mom get back on stage and pose with confidence. She trained hard, looked amazing (thanks to our Glam Squad!) and worked with an amazing coach to guide her properly.

Watching this woman on stage was truly an inspiration to us all!

Congratulations on competing!

Post Competition, what are my new goals? Continue to eat healthy and excercise regularly.

Here are some quick tips to help ease back into a manageable meal plan after competing.



1. Always set up a meal plan.

Portioning your meals and make sure to get lean protein, good carbohydrates and healthy fats together. Doing this can help maintain a balanced diet.



2. Keep hydrated.

Drink enough water daily. Even though you are left with a beautiful tan, it can really dry out your skin. Continue to drink plenty of water to maintain healthy fluid levels.



3. Now that the competition is over, ease back into the treats.

Keep treats to a minimum. Don't go over board with cake, ice cream, and chocolate all in one sitting. If you do have a treat, moderate portion size and balance it out with a healthy meal.



www. jcjnutrition. com

@jcjnutrition on twitter

Competition in May of 2013

Placed in the Top 10
(9th place-Womens Novice Bikini Model)

My first competition and all that hard work paid off!

It was the best experience in my life and I will definitely compete again. This was an event that I always wanted to do & was on my bucket list.  I told myself, if I could get myself strong again & out of the hospital, I am putting this on the list. 
I was also inspired by my sister who competed in Figure & Fitness in mid 2000.  I had conversations with her & told her I wanted to do one.  She was the one that gave me that push  (thank you sis!). 


 People did tell me, "you can't do this."   Let's just say I put my heart into it,  found a way to make this happen & let go of these negative people...

I love this picture of my brother and my dad.  They were such great supporters towards my goals & I was so happy that they were with me on this day.  I had many people supporting me in this goal & I want to give a few shout outs.  First, my medical team from the BMT clinic at the TBCC, thank you so much for helping me and answering any health questions I had.  I want to also thank all my coaches from Strive Fitness (Anton & Andrew) you both are amazing coaches and pushed me out of my comfort zone, Eva my walking & posing coach (you are  gorgeous & have a kind spirit) I can't wait to work again with you soon, my husband who helped me prep all my meals & his patience (love you), my sister who gave me that extra tips just before walking on stage (love her to pieces & you always making me laugh),  Neil  who took awesome footage on video & pics (thank you, you are like a brother to me), my brother who kept my spirits up and made me laugh also (thanks for keeping my abs tight that day-LOL), my sister in law  who helped with my hair & final touches (wink, wink), Benish (Glow make-up), my girl who helped me get all glamorous & to my girl, my BFF & workout buddy who was there from the beginning of this journey, Tina thank you for supporting me back stage, helping me with all the glossy products just before ROCKIN' the stage (let's get ready for Round 2, baby!).  Thank you to all and without you, I wouldn't have accomplished this goal!  Love you all back & more!  ~JCJ OXOX