Thanksgiving Workout

Uncategorized Nov 26, 2020

I will be running on the treadmill, but you can do whatever form of cardio you choose (bike, elliptical, walk, jump rope, row, stairs, or anything to just get moving). You do not have to watch me for this workout, so you can put your earphones in and get outside. 

Today’s Cardio Workout is a Tempo Run (steady pace, faster pace, steady pace).

  • How do you want to feel this Thanksgiving and Holiday Season?
  • How is your relationship with food? Have the Holiday’s been a struggle for you in the past? 
  • Do you think of food as being good or bad? Then you feel like you are being good or bad based on what you are eating?

I want to help you improve your relationship with food and Thanksgiving is the perfect time to do that.  So we can eat with thanksgiving, but still pay attention and intention to why we are eating. 

Let's not demonize food. It is not good or bad. Changing how we think about food and how we eat can then help change our behaviors in a...

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Quick Core Workout

core quick workout Aug 19, 2020

Strong to the Core Workout  

 The real benefits of a strong core are so much deeper than ripped abs. We use our core in every movement we do. It is our support system and allows our body to function properly. 

Did you know back pain is a common side effects of a weak core?

Strengthening our core can improve our posture, which will actually make it easier fo you to breath.

A strong core helps prevent injury, which is important because getting injured makes like so much harder.

It improves our balance, so we can perform at our best. Did you know it can even make you a faster runner? According to the Journal of Strength and Conditioning Research runners increased their speed in a 5000mr after 6 weeks of core strengthening.

Your core is made up of different muscles, so how you train them is important.  The workout today activates deep transverse abdominals, obliques, rectus abdominals, as well as your lower back muscles. 

Equipment: 2 sliders. If you do not...

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Cardio Q&A - Weight Loss Chat


RE:Defined Rx members describe these Cardio Q&A workouts like a podcast while working out. I will be on the treadmill, but you do not have to watch me for this workout. You can use whatever form of cardio you love or are able to do. Bike, elliptical, treadmill, run outside, walk, etc. Bonus, I added a kitchen clip at the end of this workout for you!

If you're interested in learning more about the RE:Defined Rx program, please visit to learn more or sign up. You'll definitely want to make sure you're getting my emails so sign up there.

Weight loss can be frustrating, but it does not have to be. 

So many factors like hormones, foods, medications, stress, sleep are just a few of the many  variables that can make weight loss frustrating and make us feel stuck.  I want you to know you can change your body if you want to by identifying what may be keeping you feeling stuck. 

We have been taught that if we need to lose weight we should go on a...

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Positive Body Image RE:Defined

Uncategorized Jul 01, 2020

RE:Defined Positive Body Image

Do positive affirmations even work? If not done properly they do NOT work. 

Positive affirmations are statements we tell ourselves that we do not really believe. 

May make you feel better initially, but if your belief system has not changed you will not change. It is a temporary fix. To make these affirmations work we have to do the work to get to the core belief. We have to actually heal the wound not just cover it up. 

What affirmations start out to you? Why do you have that need? Then you can get to the core issue of why you need this affirmation. Our mindset is essential to make a change. 

Driving force? Deal with the why? Childhood experience, comments made, past or current hurts, can all impact the thought and beliefs we have. Have to change the belief system FIRST, then use the affirmations to reinforce. It becomes a reminder. 

  1. Identify Cause. 
  2. Do the change.
  3. Affirmation Reminders
  4. I love _______ about my body...
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Get Strong to the Core, Quick!


Your Strong to the Core Workout - Abs + Lower Back Workout 

Equipment: light weights (optional) 

I know this can be such a crazy and exhausting time right now for many of us moms, which is why I'm sending you this quick Strong to the Core workout.

Your core stabilizes your body, helps you balance, improves your posture to prevent aches and pains, and even helps you to breathe better.  Restoring your core strength allows your body to move and keep functioning optimally, so you can keep being the strong Mom your children need right now. I hope you will be able to join me. 

If you loved this workout, please join me for the Summer Prep RE:Defined coaching series. 

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Model Meals GIVEAWAY winner is..

Uncategorized May 08, 2020

Thank you to everyone who participated in the Model Meals give away. The winner of the $75 Model Meals gift card is @sarah.  

And stay tuned for next week’s giveaway.


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Coffee Re:Defined


There are so many positive health benefits to coffee. I love it for mental focus and improving my physical performance with my workouts. It has positive benefits to boost mood, decrease appetite, and improve memory. Research has show it to be helpful for alzheimer’s prevention, diabetes, and even heart disease. 

However there are some downfalls to coffee, if it triggers anxiety for you, the crash increases cravings, an unhealthy dependency, can’t function without it, taxing your adrenal glands that are already worn out to keep pumping out more stress hormones, dehydrating effects, depleting key nutrients, and disrupting our hormones.

I want you to be able to use coffee for the positive benefits and support your body without it hindering your health and hormones.  

To do that, Self Awareness is a MUST. Coffee impacts women in different ways. I want you to know if it is helping or hurting you and your hormones. The best way to drink and the appropriate amount to...

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Do you need sleep, an apple, or a workout?

nutrition sleep workout Apr 30, 2020

Hi there! 

We are on Day 8 of our group RE:SET, but wanted to share one of the daily video I thought you might enjoy! I

Welcome to Day 8!

Think am I hungry or just tired? Do I need to eat or is it just because someone else is eating? Am I hungry or am I just thirsty? 

Get enough sleep and you will feel like a new person. 

Pesticides in our food cause disease, hormonal imbalances, and make us sick. 

List of the Dirty Dozen

Try eating organic for 2 weeks like the family in Sweden did and notice the difference you feel mentally and physically. 

You are working hard to eliminate toxins from your body, so make sure you are not continuing to put more in. 

Missing dessert? Try warm chopped apples, with a little water, and lots of cinnamon in a skillet for a healthy apple treat. 

Enjoy eating nourishing foods. I made this really good recipe from TheMediterraneanDish last night I wanted to share with you. Mediterranean One Pan Halibut and...

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Relaxing Recovery

Uncategorized Apr 17, 2020
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Offset Stress Recovery

Uncategorized Apr 06, 2020

Has you new normal left you with even more to manage now?

Balancing working from home, home schooling, or caring for little ones. Covid-19 stress and overwhelm can really leave us feeling a lack of focus, overwhelm, and exhausted mentally, physically, and emotionally.  

I wanted to share next weeks RE:Defined recovery with you because it helps me and so many of my members feel more calm, focused, grounded, and happier at home right now.  I keep them short on purpose, so they are easy to fit in with even the busiest schedules. 

 I hope you find this recovery exactly what you need right now.  


Jessica Thomas

"Since RE:Defined, I am so much HAPPIER, coping with stress well, SLEEPING better, and have finally been able to stop stress eating.  Even during this current Covid-19 crisis" - Alison 


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