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  • Calm to the Chaos

    Calm to the Chaos

    Before you start reading, I want you to hold one arm straight out to beside you, parallel to the ground. It’s an integral part of what I’m going to share with you today. Trust me… no one’s watching. Last week, we announced a 21-day challenge called " Overwhelmed to Overcomer: Bringing Calm to the Chaos Surrounding You ," and I warned that I’d be sharing a bit about the things I’ve learned through the past year - so here it goes. More than half our spots for the challenge launching January 31st have filled up, and it’s because we’re all under it right now, trying to find our way through and knowing we have to do something, but ....

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  • Overwhelmed to Overcomer 21-Day Challenge

    The overwhelm right now is real - let's handle it, together. Launches : January 31 Our annual 21-day challenge this year takes a unique approach to wellness to bring calm to the chaos surrounding you. We'll help you thrive physically, mentally and emotionally with a simple, minimalistic approach that's fully customized for where you are right now, meeting you where you are to help you thrive. "I have loved every minute of my time at 5:17. I have learned so much and always feel very supported by Jennette and Sarah. It is such an encouraging place to work out. Highly recommend it for all activity levels!" - D.G. The Program Includes: ✔ Private ....

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  • 10 New Years Resolutions Actually Worth Making

    10 New Years Resolutions Actually Worth Making

    The push towards New Years Resolutions can be strong this year - may we suggest something a little different from the norm? There's no need to make drastic changes just because we have a new calendar year - especially not with an intention to 'fix' something that is 'broken.' We'd like to suggest, instead of weight change or body focus that perhaps one of the following might be more appealing. At 5:17, our focus is to meet women where they are with grace and authenticity to provide encouragement and guidance for the journey YOU decide. If you'd like exercise, nutrition or emotional wellness to be a component of your journey, fill out the form on your screen or click here to claim a ....

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  • Recipe of the Week: Peppermint Snowballs

    Recipe of the Week: Peppermint Snowballs

    Whether you're making cookie platters to hand out to friends, or you're just looking to bake some cookies with the family, this simple recipe is right for you! If you have the time (or are just feeling extra fancy) try making your own sugar cookie dough! Otherwise, using a pre-made package is a great timesaver for the hectic holiday season. Servings: 48 Recipe Courtesy of: Health.com What you'll need... 1 (16.5-ounce) package refrigerated sugar cookie dough (at room temperature) 1/4 cup plus 2 tablespoons crushed hard peppermint candies 3/4 cup powdered sugar, divided Instructions: Preheat oven to 350°. Cut sugar cookie dough into 8 pieces. Combine the dough pieces, 1/4 ....

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  • Dieting Perspective

    Dieting Perspective

    The first thing most people do when beginning a diet or health plan is to focus on all the things they can’t do – can’t eat sweets, can’t eat bread or pasta, can’t eat this or that. But, the problem is that elimination diets don’t work. Sure, you might drop a few pounds or inches in the short term, but what happens two, three or four weeks out? Eliminating an entire group (or groups) of foods is just not sustainable – both mentally and physically – which means the results are short-lived, at best. Usually, dieters end up gaining back more weight than they lost because their bodies have been starved or deprived, and they subconsciously ....

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  • Time for something new...

    Time for something new...

    They say the definition of insanity is to do the same thing over and over while expecting different results. I notice this in my daily life - the way I approach difficulties, the way I think about myself and my circumstances, the way I interact with my kids, the list goes on and on. It’s easy to get stuck in repetitive patterns. But “easy” rarely gets us what we want. Yet, change is even more difficult! Something that’s been working great for me lately (and I know will for a long time) is to ask myself, “Is this working for me?” As time goes by, I get tired of answering “no,” because I realize I’m stuck in a pattern ....

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  • Real Life Lifting

    Real Life Lifting

    A lot of people are motivated by ripping their six pack to shreds when they lift. I think about something much more elusive. Two reps to done and my life is flashing before my eyes. Not in a "oh shit I’m-a die" kind of way, but my literal life. Traffic jams. Toddler tantrums. Diaper explosions. Learning California is imposing yet another tax on small business owners. Difficult clients – and people in general. (You know who you are - much love!) I’m thinking of how I’m going to finish this set, and I contemplate if I should just call it quits a few reps early. Instead, I stiffen. Breathe in. Exhale. Relax. Push through. And ....

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  • Meat Chili

    This recipe is great for game day, cold days, or really any day that ends in "y." It's simple and fast - and versatile! This recipe is great for weight loss when eaten inside or outside the Metabolic Window. Chili Ingredients Chili Seasoning (see below) 2 cans organic black beans 2 cans organic kidney beans 1 can organic pinto beans 1 large can dice (or chunk) tomatoes 2 pounds ground meat ½ cup water Chili Seasoning Recipe: 2.5 tsp garlic powder 2.5 tsp onion powder 1.5 tsp paprika 1.75 tsp cumin 4 tsp chili powder 2 tsp Lawry’s seasoning Chili Recipe: Brown meat in saute pan until fully cooked. Combine beans, meat and tomatoes into Crock ....

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  • Rice and Beef Skillet Dinner

    Rice and Beef Skillet Dinner

    If you’re hungry for a really satisfying dinner that won’t ruin your fitness results, then I’ve got you covered with this delicious skillet recipe. It uses cauliflower “rice” to mimic regular rice and nutritional yeast to mimic cheese. As a result, you have a very filling, very satisfying dinner that is light on calories since so much of the meal is packed with fiber and muscle-promoting protein. Enjoy your dinner AND keep achieving those amazing fitness results! Courtesy of RealHealthyRecipes.com What you need Servings: 10 1 head cauliflower , riced (see below) ¼ cup almond flour ¼ cupnutritional yeast​ 2 tablespoonsflax ....

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  • When Is A Salad Unhealthy?

    When Is A Salad Unhealthy?

    In researching this blog post, I ran a quick Google search that returned 476 million salad recipes. Funny thing - searching for “healthy salad recipes” only spit back 455 million. Most of those probably just didn’t have the fancy SEO words and were thus excluded, however the general pretense of salads is that there are some that are healthy, and others that aren’t, so we need to exercise caution (pun intended) to avoid making our salads unhealthy. Here’s my view, as someone with a decade of experience as a trainer and nutritionist, and as someone with over three decades of experience as someone who eats: Salads are always ....

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