Jamie Alexandra Murphy, CPT, CN
Monday, 30 November -0001 00:00
jamie MURPHY'S LAW of Diet & Fitness1) If there is one cookie in a kitchen stalked full of fruits, vegetables, and whole grains - you will eat that one cookie if stressed or in a hurry. Break the Law: Think ahead. Put together custom snack packs that you know you will enjoy if caught in a rush or in the grasp of a naughty snack-attack. Be creative. A handful of dark chocolate-chips packs a load of antioxidants not found in any other food source. Twenty-two almonds have 169 calories and will satiate you until meal time. The options are endless. Do your research and find out what works for you. The key to not breaking that diet is a sandwich baggie away. 2) If you think it is just as impossible to loose three pounds as it is to loose thirty - it is. Break the Law: Thoughts are powerful. Visualize yourself and how you will feel as a healthier, happier you. Even the most mundane of tasks are enjoyable if you like yourself nwhile you are doing them. Roadblocks will arise and how you get over them is determined by nothing else than your state of mind and your willpower. Set small goals and do not stop until you accomplish them. The elation you feel after loosing three pounds rivals the bliss you'll feel after loosing thirty, but don't take my word for it... see for yourself. 3) There is always a fool-proof ‘drop the pounds quick' method that will not work. Break the Law: Develop a plan with your trainer that you are willing to commit to. Then do the work. Sitting around dreaming about those 6-pack abs will do about just as much good as that miracle pill or that vibrating fat-dissolving belt. 4) If you want something bad enough chances are you won't get it. Break the Law: Wanting does nothing. Take action. DO THE WORK. 5) Anything that might happen to deter you from your diet or fitness goal will
nhappen.
p> Break the Law: Get over it! Move on! Tomorrow is a new day and you are only human. The ideal result of you missing a sweat session or eating the whole cake instead of just a slice is that you will realize the world didn't end, you didn't gain a pound and you are now even more motivated to kick ass tomorrow. Keep going - it might not get easier but it certainly won't get harder. 6) The light at the end of the tunnel is, in fact, the refrigerator light. Close the door fatty. 7) Just because you can do something doesn't mean you should. Break the Law: Pace yourself. Don't over do it. After all, it's the journey not the destination. Get adequate rest between workouts, break a physical fitness challenge down if it proves too much at first, and above all else: listen to your body. 8) It takes forever to learn the rules and once you learn them they change. Break the Law: When you hit a physical (weight-loss) plateau (which you will) do something that scares you. Are you an elliptical junkie? Take that group ‘cardio hip-hop' class at your gym and see the scale move again! Sometimes what's even more challenging to your waistline is the dreaded mental plateau! Instead of remodeling your weight regimen, drop the weights and take up power yoga for a few months instead. Your body is the one thing in your life you have absolute control over - if its not changing, you have to. 9) you will inevitably find the ultimate weight-loss secret in the last place you look. Break the Law: There is a reason why you started counting calories or writing daily in your food log. There is a reason why you renewed that gyms pass or are investing your hard-earned cash in a personal trainer. While its easy to tell yourself the reason behind these actions are simply to ensure that this year you'll look great in a bathing suit, the truth is much bigger than that. You see, somewhere inside of you, you understand that you deserve a great life and amazing body. Love yourself enough to be your own cheerleader. You D-E-S-E-R-V-E it! 10) Murphy's Golden Fitness Rule: Whoever is the most fit makes the rules. Make the Law: Become your very own fitness and nutrition expert. I encourage you to read, discuss, and try all things fitness or nutrition related. The only way to truly be empowered is through education. Don't take my word for it (or any other fitness guru for that matter), take your own! Through challenging each other we can expand our minds and hopefully stumble upon the next evolution of healthful living together. ‘Body By JAM' hopes to spark a general interest in health, fitness, and wellness and to breed a community of thoughtful, passionate, and educated people with one common goal: To be happy and healthy on our own and as one. It's time to evolve. Join the JAM/
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Monday, 30 November -0001 00:00
Fit Psych ?'s (New Client) body by JAMBelow are a few questions for you to answer that will help me create a plan for you. Please be as specific as possible and answer honestly. Copy and paste my questions in your reply and add in your answers.
Please send your answers to This email address is being protected from spambots. You need JavaScript enabled to view it.
xoxo JAM
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Wednesday, 28 January 2009 00:00
AMERICA IS SHAPING UP! SO SHOULD YOU!
body by JAM sessions at SKY Sport Los Angeles (medical insurance accepted!)_______________________________________________________
Sport & Spa (Sky Sport) is the Nation's premiere private gym and sports medicine facility. Founded in 2002 by world-renowned fitness expert, television star Jackie Warner, Sky Sport's unique total approach to health and wellness offers consumers the ultimate gym experience. In conceiving of Sky Sport, Jackie Warner has successfully created a full-service health center that caters to every athletic need and employs a complete approach to fitness. A one stop fitness shop, patrons can take advantage of the most cutting edge exercise technology, treat with top-notch onsite doctors and physical therapists, obtain one on one nutritional counseling, nreceive customized workout instruction, and/or participate in one of Sky Sport's numerous exercise and boot camp classes. A visually stunning oasis, Sky Sport is located in a Penthouse in the heart of Beverly Hills. Made famous by Jackie Warner's hit television show, (Workout), the one of a kind indoor/outdoor glass 'gym in the sky' boasts dramatic 360-degree views of Southern California. Morning risers regularly work out to breathtaking zen views of the sunrise and night denizens literally exercise under the stars. Shying away from the (see and be seen) mentality of many of today's pricy members-only "healthclubs" Sky Sport provides an atmosphere of exclusivity without the accompanying attitude or price. Intentionally member-free, everyone is invited to take advantage of Sky Sport's luxury sports facilities, for a nominal drop-in fee. Proving it truly is the reigning fitness visionary, Sky Sport has taken the unprecedented step of accepting health insurance nfor people with medico-fitness needs. No one who wants or medically needs to work out gets turned away.For those who prefer to work out under the tutelage of a fitness trainer, Sky Sport offers an impressive roster of the country's top personal instructors. Each trainer is handpicked by Jackie Warner and specializes in a variety of body conditioning methods depending upon the particular client's need. Sky Sport is the world's first gym that does everything but actually work out for the client. What's next for this revolutionary fitness facility? Stay tuned. Above feature written by: Nicole Wool (Publicist to Torri Shack, CPT)
What's next? JAM sessions! Yep, I've joined forces with Skysport to provide you with this amazing opportunity! When I heard that they accepted Health Insurance I knew Jackie was just the person to get us all back on our feet! Trainers cost what they're worth, and in these trying times its expensive to hire a trainer of this teams caliber...until now! Its as easy as calling to see if your insurance is accepted and setting up your first session. From what I've seen, most sessions cost $10-$15 (co-pay) per visit. America is shaping up! So should you! Let it be known that you are excited and optimistic to see this year be one full of positive changes. Take charge of your health and advantage of your possibilities, you deserve it! So its official! Call Sky Sport's front desk to set an appointment today! Everyone who signs up with me this month gets a free personalized diet plan by yours truly ;) It's a good idea to jump start your efforts by filling out the Food Psychology Questionnaire before you come in. To request this form simply email me at This email address is being protected from spambots. You need JavaScript enabled to view it. Enjoy! Be fit! Be strong! Be beautiful! LoVe, JAM Jamie Alexandra Murphy is a certified fitness coach through the American College of Sports Medicine and freelance columnist for westhollywoodcentral.com
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Friday, 19 December 2008 00:00
Sample menu planThis menu was created for a male with specific goals to build muscle and lose fat. The ratios and servings are not what I suggest for everyone by any means.
MENU DAY 1 (strength training day)
Client notes: ________________________________________
Trainer Notes: ________________________________________ *see recipes for preparation *if you're going to trade foods, BE SMART! *PLAN AHEAD!
np> MENU
p> DAY 2
MENU DAY 3 (strength training day)
MENU DAY 4 (‘you can have two drinks' day)
MENU DAY 5 (strength training day)
p> & nbsp;
& nbsp;
MENU DAY 6 (cardio!) 15 minutes extra
& nbsp; p>
p> MENU DAY 7
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Friday, 24 October 2008 00:00
face it, change it!Hello Ladies! I was just reading an article that said;
'one in five women will gain over 5 pounds this holiday season'!!!!!!!
...training starts tomorrow (10/25) @ 12noon in BH. (reply for details, your 1st class is FREE. love you. mean it.)
I got out all of my own training files to see if this statement were correct by my books as well. They were. The first file I got out was my own. (yes, I've been keeping record of my own shape since late adolescence)!
Every year, since 1999. I've gained 3-6 lbs! (not pounds of muscle!!) gross.
After this discovery, I called one of my trainer friends. Lets just say the statement above seems sugar coated. I went through all his files with him nfrom the past five holiday seasons to compare pounds of fat- before and after the season. What did we find? gross.
Given, these files were not of individuals I train...I still find this unacceptable!
"I will not gain 5 lbs this season and I will not be a statistic!"
...if you'd like to join me and a few girlfriends prepare for the cookies and couch time that's just around the corner, you're more than welcome! I will be instructing 60 minutes of cReAtIvE exercise and high cal burn material that I'm perfecting for ‘09! PEACE! xoxo J A M ;) 3102705037 c (txt or email best opt tho!)
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Monday, 15 September 2008 00:00
Cycle 3, Male, 26 (inj., person spec.)...made this for my beau :p
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Monday, 15 September 2008 00:00
Eggplant Pizza. . . MMmmmFromsadtoraw.com is a great learning tool if you've decided to take the plunge into eating raw. This was one of my favorites ;) my notes are in pink suggesting lower calorie options. Bon Appeteti! Preparation and photo by Michelle Reeves Eggplant Pizza
peeled eggplant
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Monday, 15 September 2008 00:00
Core (self Test) and practice to progressionSomething to work on: ‘Bum Balance'  If this is a struggle, don't be discouraged! You're a perfect candidate to start improving now! Keep at it, in no time you'll be sitting pretty ;)
Next, test your abilities! Slowly lower both extremities of your body equally. Lean back and straighten your legs slightly. I like to use these first two positions as a crunch like exercise. Start at bum balance 1, then transition into 2 and repeat! Introduced to me back in my gymnast days...my coach had me do 3 sets of 50 daily! I thought I'd created a new yoga pose with this one until I saw it in a book and realized that Joseph Pilates beat me to it! After perfecting your nbeginners bum balance, your core strength will improve ;) Raise the bar, and raise your legs into a full Forward Fold position!  Veterans, try this. Grasping the inner arch's of your feet, extend all limbs and breathe deep! We want to see your bum balance! Practice with a friend and snap action shots, you may just see them posted next month ;) (link...)
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Monday, 15 September 2008 00:00
Burn fat at work & 'brown bag it': simple solutions and recipesI put this together as homework for a sassy client of mine when I visited (home) Ohio in july...so if something sounds weird, it's because your not her. lol
enjoy...luv, Jamie (just trying to make your life a little better ;)
Ways to Make Time at the Office Beneficial to Your Booty: Meetings usually mean brainstorming. Call me crazy, but how about suggesting that it be conducted while standing!? The increase of blood flow to the brain helps creative thinking AND higher calorie burn! While typing, sit with good posture! Be conscious of your body, breathe deep periodically to engage abdominal area with exhale. Try setting a goal for yourself; I.e, ‘every half hour I'll let out four deep, exaggerated, contracting breaths!' (by the week's end, you've added 500 ‘crunches' to your regimen!' While typing, twist your chair 45 degrees to either side and keep your chest square with screen. Your twisting will make for an excellent oblique contraction! (When paired with deep breathing this move is 3x's better;) Get up and stretch!!! (backbends, handstands against the wall...anything! Kick your shoes off!) ‘Booty calls'! I can imagine how many of your minutes are spent on the phone or just thinking, instead of sitting...stand, mog, ‘fog', plea squat! Unless you have a lunch meeting, you will have prepared your own. (see ‘Fuel Prices' for calorie consumption goals) Walk to Starbucks for an iced green tea! Browse foodnetwork.com (click quick and easy) to find dinner! Clutter in sight=clutter in your brain! Stop procrastinating and go through the piles and files. Organization is the most important element to the mental aspect of getting and staying on track!!! Switch out your chair for a stability ball!!! The weird looks through the window are worth it! np> What are a few items that you reach for often? I.e., paperclips, post-its, trash, etc. Set them farther away from you, so that you have to get up each time you get it. Slightly lift your bum off your seat, pressing palms onto your desk. Spinal twists, neck roll, shoulder rolls. Often
3 minutes, twice daily (all of which can probably be done during a conference call;)
‘ Fuel Prices' are finally going down! Try to stick to these numbers. Your hectic schedule makes it difficult to be ‘right on' everyday, so you have to compensate where needed when you know one meal will be business related. Never go more than 3 hours without fuel! *TIP! Remember: a spicy taste is known to decrease cravings! Keep a tiny bottle of nTabasco in your office, and squeeze just a bit onto a lemon slice.
Tips for Healthy Preparation: Chicken ( organic, boneless, skinless)-always good to have in containers in fridge! Prepare with a DASH of olive oil, pepper, lots of lemon, sliced almonds (add BBQ if desired). Sautee stovetop. (*I always dice some, cut some ‘kabob' sized and slice some cracker sized). FDA says it'll be good for up to 7 days if in air tight container, I'll say three;) LETTUCE WRAPS-chicken diced, romaine lettuce, salsa, veggies! KABOB- chicken (2-3oz.), pineapple chunks, green pepper chunks. Pair w/¼ cup brown rice. OPEN FACED CHICKEN SANDWHICH-(use the ‘cracker sized' slices!) (inspired by Le Pain's chicken and mozzarella sand!) add veggies, DASH olive oil, pepper! WHOLE WHEAT PASTA- no meat in sauce, lite amount of sea salt if any. 1 tbls shredded cheese on top!! EGGPLANT PIZZA- sautee 1/5" eggplant slices with other veggies as desired. ( DASH oil, sea salt and pepper) After approx. 6 min. on medium heat, remove eggplant onto serving dish. Spoon veggies onto eggplant and top with a lil bit o' cheese and oregano. VEGGIE BURGER- no bun (for you). Load on the veggies and spices! Pair with roasted red potatoes. (one serving/1 med. Sized red pot.), cut into 8 pieces. Cook stovetop with pepper, parsley, green onions and other desirable spices! (*dip in a lil ketchup if you have to) FIESTA BOWL-Lettuce, tomato, 1/4 cup black beans, fresh salsa, 2 oz. chicken, corn, 1 slice avocado Layer items in container and refrigerate. (warm if desired) Eat with gluten free crackers w/flax seed!
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Monday, 15 September 2008 00:00
How to eat for High CholesteralTLC Diet - a diet for high cholesterol heart disease recommended by AHA Written by Gloria Tsang, RD The TLC diet was introduced in May 2001 when the National Cholesterol Education Program NCEP released new diet guidelines for people with high cholesterol and risks of heart disease. The American Heart Association AHA accepted and endorsed this report and began incorporating these recommendations into its materials on dietary and lifestyle change for people with high blood cholesterol. For people at high risk or who have known cardiovascular disease, NCEP and AHA now recommend the new Therapeutic Lifestyle Changes TLC diet to replace the "old" Step 1 and Step 2 diets.
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