Doctor Designed Fun & Effective Fitness

I ended my summer vacation with a visit to the happiest place on earth – Walt Disney World.  It was so much fun!!!!  I thought about all of you while I was there. I don’t take a break from being a Power Girl when I’m on holidays and you shouldn’t either.

I didn’t do my workouts but I made choices that made me a ‘Power Girl’ all week long.  Let me give you some examples.  First of all I walked alot!  I didn’t sit around while waiting for rides, parades, fireworks or buses.  I stood up, jumped and walked around and even did wall squats where ever possible.

I have a secret exercise that I do to keep my abs looking good too.  It’s easy and no one can even tell that I’m doing it!  Are you ready for it?  I suck in my belly and flex my abs whenever I think about it.  It really works and you can do it when ever and where ever you want.

Lots of people would use boats, escalators, lifts, trains and other things to get from place to place.  I used my Power Girl legs to get me around.  Now don’t get me wrong, if I couldn’t get someplace in the park easily by walking,  I would use the Disney transportation available, but if I could walk there in less than 20 minutes that’s what I would do.

At Blizzard Beach there was a long line to take the chair lift up to the top of Summit Plummit.  I climbed up the stairs, and not only exercised my heart and legs but avoided a 30 minute line.  I felt great!

Let’s talk about food choices next.  So many sugary, fried things to eat.  Ice cream, candy, chocolate, pop, funnel cakes, pastries, cookies…the list goes on and on.  Well I did eat some of those things but not everyday.  I made a point to choose healthy snacks and desserts like, fruit, fresh pretzels, and popcorn.

I did have some of the sweet treats, but not everyday.  I felt better about the few sweet snacks I had, because I knew that I was also having healthy snacks too.

Here are some pictures of me making healthy Power Girl choices eating at the Crystal Palace.  Water instead of pop, or soda if you’re not Canadian 😉 and a salad FIRST, then some healthy meat and veggies.

Being a Power Girl is something that you have to think about ALL THE TIME and you can’t “take a vacation” from making good choices.  It is really about balance and when you learn to be dedicated to making healthy choices most of the time, you get the results you are looking for!

I hope you’re enjoying my Beginner Workout on You Tube , I have just finished the next video which will be released later this month with new exercises and something more challenging called “Jump Training” for those Power Girls who want more of a challenge. It’ll be great!

I’m also working with my Dad to design two shorter more intense workouts I’m calling “Time Crunched” for you to do when you don’t have the time to do a 20 or 30 minute workout.  They’re more intense but much shorter so you’ll get twice the benefit in half the time!  They should be ready by Christmas, and will be my Christmas present to you.  See girlfriend, I’m always looking out for you!

Keep up the good work!

Your Friend and Coach,

Jessy Lipke

Here’s a picture of me getting Piglet’s autograph.  I’m not sure if Piglet is a boy or a girl, but could definitely use some Power Girl help!

Here is a pic of my brothers and sister with Tigger.  Isn’t he cute? Wait, I meant Tigger not my brother 😉

I love summer time!  It is my absolute very favourite time of year.

I love the sunshine, our relaxing summer schedule, spending time with my brothers and sister, but most of all staying up late and sleeping in!!!!

Do you like sleeping in?  During the school/dance year there is no time for sleeping in, so in the summer time it is a treat.  I love to play outside until the sun goes down, have a campfire with my family and then go inside and get cozy in my pjs and watch a movie.

Last night we were going to go camping, (in our back yard) but we got rained out!!!  I couldn’t believe it!  We have had no rain for so long and it finally pours the night of our camp out!  Thank goodness we were only in the back yard.

My dad is awesome though, because he knew how much we wanted to sleep in the tent so he set up the tent, INSIDE our house, in our dance room!  Tyler, Jordan, Jacob, Brooklyn, myself and our American Girls had a blast.  My parents went to bed and we stayed up so late just enjoying each others company, telling stories and just having a fun time.

We fell asleep sometime before the sun came up and soon after were suddenly woken up by our parents.  Sunday morning…time for church!  We hardly got to sleep in at all.  We were all exhausted!  Now don’t get me wrong, I loved the time I spent with my brothers and sister, but I was like a walking zombie for the rest of the day!!!   I barely had the energy to do anything at all today.   No Power, Passion or Performance in anything I did today.  

The moral of this story is that in order to be your very best you need to get the right amount of sleep.  Girls our age need at least 10 hours of sleep.  If we don’t get enough sleep we will just be cranky and miserable.  Our moms know it and we don’t like to admit it, but it is true!

In our house, my parents are always telling us we need to go to bed.  Sometimes I get frustrated because I just think it is exciting to stay up late.  I’ve always wanted to try to stay awake for the whole night but my mom never lets me (or any of my brothers or sister).  She says it is very unhealthy for the body and that the body heals and grows during the night.  So if you want the best body ever and use all of my Power Girl Fitness tips, but don’t get enough sleep, it will be harder to get a stronger, healthier body.

My parents (and I’m sure yours too) feel that the perfect way to waste a day is to sleep in.  I hate to admit it but I know they are right.  Summer is so short and staying in bed because I watched a movie the night before just means I miss out on a ton of fun stuff during the day.  Before we know it, we will be back to school and we’ll miss the fun days of summer.

Getting up for school will be painful if we don’t get back to a better schedule now.  I’m aiming to be in bed by 10 every night and up by 8.  When September comes I’ll need to be up earlier so I’ll need to go to bed a bit earlier, but getting into a proper schedule now will make it easier then.

Make sure YOU get enough sleep too because the only way you can have Power, Passion and Performance is by taking care of your body, and that includes getting the right amount of sleep.

That’s all for now, I’m off to bed!   Don’t let the bed bugs bite!

Night  night  😉

Your Friend and Coach,

Jessy Lipke

I love speeches.

I know you probably think I’m crazy because most kids can’t stand it when that time of year comes around.  You know how it goes, sweaty palms, shaking knees, feeling like you’re going to pass out in front of your best friends or trying not to look like a complete idiot, while you tell everyone about your goldfish Skippy’s adventures or your trip with grandma to the zoo.

But I DO enjoy it.  I love performing to a crowd, and even better, inspiring people with my words.  If I can leave people feeling better after one of my speeches it really makes me feel like I have DONE something.  I look at people like Marc and Craig Kielburger who wrote The World Needs Your Kid, and created the Me To We movement.  They began as teenagers and now inspire more than a MILLION kids every year!

So even though I’m only 11, I know God put me here for a BIG reason.

That’s where YOU come in.  I’m here to HELP you.

That’s right, it’s all about YOU.  You reaching YOUR goals, you being the person you were BORN to be.

Power Girl Fitness was created with YOU in mind.

My MISSION is  “To change the way girls all over the world take care of their bodies, by changing how they think about themselves, their eating and exercise. So they can replace bad habits with good ones and achieve their full potential.”

But how can someone so young help?

GOOD NEWS!  I’m connected, through my parents and family to some of the top minds in the Health and Fitness industry.  So every week. I will be bringing you the latest information to help YOU be your VERY BEST!

Why?

Because, as Marc and Craig say “The world needs your kid”.  The world needs LEADERS.  Now more than ever!

North American kids have a lifestyle that is causing us to be obese and develop adult diseases already as kids.  The sad reality is that if things don’t change, experts are predicting that we will be the first generation of kids who will not out live our parents, unless we make major lifestyle changes now.

But who will lead a New Generation of kids to a better future.  If it’s gonna be, it’s up to ME.

An how do most kids spend their day? Texting. Facebook. You Tube. XBox. Playstation. or TV.  Mindlessly searching for entertainment.

And when they’re done being entertained what have they accomplished? Nothing.

Life is about PURPOSE.  Happiness is about REAL RELATIONSHIPS.  Success is bringing these two together to have purposeful relationships.

The internet is FULL of ideas and information.  People don’t need more information, they need more DIRECTION.

And I CHOOSE to be a LEADER.

So this year when I wrote my speech I titled it DREAM BIG.  You can check it out here  

I wanted my friends to simply GO FOR IT, to turn off the TV, to put down their games and hit their full potential.

Power Girl Fitness is about Dreams. Helping girls all over the world realize their dreams of a healthy body, peak athletic performance, or simply leading them to become the person they were born to be.

So every week I’ll be giving you the tools to take charge of your body and your life.  All you have to do is TAKE ACTION.  If you haven’t done the first Power Girl Workout it’s available here  

I recommend that you do it 3 days a week, with a rest day between.  Make a DECISION to do it, and as your habits change so will your body.

If you haven’t downloaded and read my “Super Six-Pack Nutrition” ebook from the website, go to www.powergirlfitness.com now and get it, to learn my #1 secret to building the body of your dreams.  Like my Dad always says “You win or lose, by the way you choose.”  What is your choice?

Today is the First Day of the rest of your life…. how are you going to spend it?

Your Friend and Coach,

Jessy Lipke

“If you are not making someone else’s life better, then you are wasting your time.  Your life will become better by making other people’s lives better” -Will Smith