Cardio Q&A - Breast Cancer Prevention


Prevention is more important than just awareness. I want you to know that breast cancer is only 5-10% genetic, which means your lifestyle choices really matter.

Most important to know is that breast cancer is predominantly hormonally driven. Estrogen dominance can lead to breast cancer, so if you have symptoms of fibroids, cysts, migraines/headaches, heavy painful periods, mood swings, weight gain, foggy thinking, weight Gain in butt, hips, thighs, and water retention. Please do not ignore these symptoms. Get your estrogen levels checked.  

2 things you can do today - 

  1. Appropriate hormone balancing workouts.
  • We know physically active women have a lower risk of breast cancer.
  • Exercise can decrease your risk by 35%. Want to do aerobic and anaerobic, which means you want to do cardio and strength training. Does not have to be extreme to get the benefits even moderate exercise is beneficial. 
  • Positive biological and hormonal effect on the body by decreasing...
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Summer Sweets RE:Defined

Jessica Thomas Re:Defined
Summer Sweets RE:Defined

I know you're going to love these RE:Defined summer sweets, but first I want you to know why I recommend upgrading. I am sharing some of my favorite cold summer sweet treats with you below. 

First, I want you to know why you want to keep the sweetness and ditch the high sugar and dairy.

Sugar and dairy are known culprits for so many more problems and symptoms we experience and hate, more than just weight gain. The impact sugar and dairy have on our health and hormones is so disturbing. Thankfully there are so many healthier options to still enjoy summer treats without creating hormonal imbalances. 

Sugar’s Impact on Your Hormones

Do you have cravings? 

1.Think about what you crave and when you crave it? (Daily, monthly, passing a certain place, before your period starts, or at a certain time of day, lack of sleep, high stress?) 

2. What do you do when you have a craving? (Wait, let it pass, give in every time, enjoy a healthy upgrade, enjoy a little bit,...

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5 Tips to make your Mother’s Day the Best

mothers day May 07, 2021
Jessica Thomas Re:Defined
5 Tips to make your Mother’s Day the Best

I hope your Mother’s Day is absolutely amazing. The day can have a lot of positive and sometimes big emotions and those emotions play a huge role in our choices, energy, and overall health and wellbeing. 

Mother’s Day can bring up a lot of wonderful emotions of joy, appreciation, and thankfulness. But it may also be a day that brings up uncomfortable emotions of grief, sadness, and disappointment.

You may be in a tough stage with your kids, strugling with your relationship with your kids, or maybe longing to be a Mom and dealing with infertility, your motherhood experience is different that what you dreamed it would be, you wish your relationship with your Mom was better, wishing your kids were little again and wanting to savor that special time again, regret, comparison to other moms making you feel like you don’t measure up, or maybe you do so much and feel under appreciated, under valued, and disappointed that your spouse or kids do not...

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Let Your Plants Clean For You

Uncategorized Apr 28, 2021
Jessica Thomas Re:Defined
Let Your Plants Clean For You
I will never forget being in Utah and all I could think about was how clear and clean the air was. No smog and it was like a breath of fresh air. Energizing and I honestly felt healthier.
Compared to fire season in California. When the air quality is bad it is hard to breath. Headaches and fatigue can quickly set.
I know these are extreme examples, but I am sure you too have experienced good clean air vs polluted air and the difference it has.  
I want to highlight these because I find it so easy to not even think about the air quality in our homes that we are breathing in every single day. It may not be like fire season, but chronically breathing in low quality air can take its toll on our energy, mind, and overall health. 
Clean air is a simple way to naturally boost energy levels. 
According to the U.S. Environmental Protection Agency, “the air inside the average home is up to 5x more polluted than the air outside”
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Quick Mood Boosting Cardio

quick workout Mar 20, 2021

Only have 10 minutes? Great, don't even think about it, just hit play and you'll be done before you know it!

Feeling stressed or anxious?  We can change how we feel by moving our body. You'll be amazed at how just 10 minutes will help get you back on track to a better day. 

We often get pulled in different directions with competing priorities and I never want your health to take back seat. That's why I've very carefully crafted the RE:Defined workouts (and the weekly schedule) with my signature workouts that are designed to sculpt a lean and strong body and leave you feeling energized, not completely wiped out. The combination of cardio and strength training maximizes your workout time to get the best results, making you stronger physically and mentally. And I know your time is precious so you need quick, effective workouts that you can do anywhere!

I hope you enjoy this quick mood boosting cardio. I want you to feel stronger, more energized, focused, and ready to...

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Pelvic Floor RE:Defined

Uncategorized Feb 04, 2021

Pelvic Floor RE:Defined 

Urinary leakage is so common for women especially after childbirth and as just naturally as we age.

Did you know your hormones even impact your bladder control? Estrogen plays a major role in our bladder tone and as we age and make less estrogen we may experience more bladder problems.

I want to make sure urinary leakage it is not also impacting your ability to exercise. It is a muscle that weakens over time and needs to be strengthened.

Thankfully there is so much we can do to reverse and prevent this from happening. Strengthening our pelvic floor is not only essential to prevent peeing ourselves during our workouts, but is so important for better sex and stronger orgasms. 

Strengthen your Pelvic Floor

Help while in the process: 

1. Wear a panty liner, pad, or bladder support 

2.  Modify the high intensity - Jump rope with one foot on the ground instead of both feet, keep feet on or closer to the ground. Work your way up to jump...

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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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