Coaching Special- Save 50% or more!!

October 10, 2008

I remember back in 2001 when I heard of fitness coaching for the first time.  I thought “how the heck do you do that?” , “how can THAT make ANY sense????”.  I was a personal trainer so the thought of coaching was me telling someone how many reps of an exercise to do over the phone!  WRONG!!!

My first coaching client was from Florida in 2006 and she had just read an article in a magazine about a client of mine and the program we did.  She said “can you help me?”  and I replied ” I can try!”.  2 months, 8 pounds and much happinesss later, I realized that the MOST important part of what I do is helping to make lifestyle changes starting with their habits and their minds.

Our 90 Day Health and Body Makeover program is 100% money back guaranteed because through this process I saw how effective dealing with the habits, accountability and beliefs really was.

So for some of you skeptics out there that ARE curious but don’t want to make a big commitment, I am offering for 1 week an opportunity to TRY coaching…. With little risk.

Package #1 ” I am new to this!”
Includes: Initial Consultation, 1 coaching session

& What’s Missing in Your Weight Loss Plan

4 audio cd set plus 2 week workbook
Regular Price: $515.00
Fall into Winter Special $250.00

Package #2:” I’m stuck and I need help!”
Includes: Initial consultation, 2 coaching sessions &What’s Missing in Your Weight Loss Plan 4 audio cd set and 3 week workbook
Regular Price $745.00
Fall into Winter Special $497.00

Package #3: “You’re my last hope!”
Includes: Initial consultation, 6 coaching sessions and What’s Missing in Your Weight Loss Plan 4 audio cd set plus full 90 Day Workbook
Regular Price $1090.00
Fall into Winter Special $697.00

I LOVE IT! I got the workbook, pedometer and other items and started reading the material. I didn’t really jump right in but I did start looking at food and exercise differently. I started making better choices and drinking a LOT of water. I took all my measurements, and made my goals for 30-60-90 days. I have already lost 10 pounds in 30 days without really starting the program all the way. My doctor says I should be able to stop the high blood pressure medicine – and my husband thinks I look great. The program is easy to understand – and easy to follow – and it works! THANK YOU!!!”

Rebecka F: Justin, Texas

“The workshop that J.J. presented to our team was fantastic and we all attained great benefit from her wisdom and enthusiasm! Following the workshop, we all received products and programs. The 90 Day program, although dealing very much with physical health and well being also deals with the mental and emotional balance life needs to be complete. This program has made a tremendous difference to me in overall life management and made me more effective across all my roles

In 90 Days, I have lost over 10 pounds, 3% body fat, 5 inches and I went from wearing a 12/14 down to a 10! My injured back feels strong and pain free and I am shocked at how we have rehabilitated my knee- all over the phone and with the 90 Day materials. I can’t endorse J,J., Invisible Fitness and the 90 Day Health and Body Makeover Program enough for its structure and holistic approach. It works with my body, family, job and life. I’d recommend this program to everyone!”

Jacqui K: Wantagh, NY

“My company enrolled me in the 90-day program with JJ at the onset of the busiest and most stressful cycle I experience with my job. After just a couple of weeks of consistent exercise and healthy eating, I realized that I wasn’t coming home exhausted and mentally drained. I didn’t ache when I got out of the car after driving three or more hours a day. I wasn’t grumpy.

The program works because of the personal attention JJ gives each client. My weekly calls with JJ were an opportunity for me to ask questions, share my successes and frustrations, and gain more insight into the reasons why I was having success or setbacks. Each phone call helped me learn a little more about myself and the habits and attitudes I had toward exercise and food. JJ is more than a trainer. JJ helped me identify and manage my excuses and impulses. She helped me focus on the reasons why I could and should make better choices. JJ’s program is empowering and helps establish habits that go far beyond the 90-day workbook.

On the 89th day of my 90-day program, I jogged in a 5K, and finished 20 minutes sooner than I had calculated I could! A year before, I stood on the sidelines at this same race and cheered my husband to the finish line. I remember thinking then that there was no way I would ever want to run…much less choose to run in a race. This year, registering for the race was my idea, and I was able to run more of the race than my husband!

After 90 days, I dropped from a size 16 down to a size 12 (but I’m almost in a 10!). I lost seven pounds and 11 inches, and I lowered my body fat by 4%! But the biggest improvement is that I am committed to being good to myself. For the firs time in my life, I have made my own health a priority”

Renee L, Austin, TX / Jostens

Today, my son and I were about to enter the gym when one of the ladies who teaches Group Fitness, who was also entering the gym, said to me, “You must be very proud of yourself.”  I said, “why’s that?”  She continued” with how you have transformed your body, you look great.”  I was shocked. I have to admit that I am surprised on how well this is working.  Not being able to work  together (physically) you have gotten me down the better path.  The tools you have introduced and the better use of my time with cardo and weights at the gym, as well as the more fruits and veggies (ok still working on the veggies) for snacks has improved my “invisible” fitness, which has really changed my mental being.  I have wondered why it’s called invisible fitness, now I know why.  It starts with the inside and we have all been “trained” by articles that the outside is where the priority is.  I’ve been doing the outside for years and now I see it starts inside.  The outside will follow suit. You have helped me see things in a much better light, plus put me down the better path.  I feel great!! YOU HAVE EVEN MORE TALENT THEN JUST GOOD WORKOUTS. I’ve been able to keep on the positive side of things-readjusting my thinking, so it’s not getting the best of me.  My stress level hasn’t been there, Thanks JJ, You have the greatest insight.

Sally Mark / Loxahatchee, Florida

“My wife has danced and exercised most of her life and has always been in great shape but in the past few months after adding resistance training and using a heart monitor during her aerobic workouts, I have seen some amazing changes in her body. Her endurance and muscle tone has noticeably improved. Her continued commitment to herself through exercise and affirmations has not only helped her but our entire family as well. JJ, Deb is 48 today and she looks amazing. I don’t think people believe her when she tells them she has had 5 children. Your program was just what she needed to kick her up to the next level. The lucky husband,

Charles Weber / Orange, CT

CALL TODAY!!  800 571 5722

What if I am just NOT motivated?

September 18, 2008

I have gone through some major life changes in the last few months and I myself have been extremely exhausted–sleeping 10-11 hours every night and still having no energy!  I was so UN motivated and tired to the point of wondering if it was mild depression!  I want to share my story with you for two reasons.  First, I am human too and feel ALL the same things you go through to the extent of my experience.  It’s always amazing to me to hear what clients think I am “like”. I am not super human. Secondly, through my pain and suffering, I hope to provide some hope, insight and maybe a new perspective on your own journey. I also want you to know that I truly understand.

As some if not most of you know, I got married in early August.  In the few months prior to the wedding, I was on “super overdrive” trying to get all details taken care of and to help successfully fund our event. I had a wedding planner (who was great) and that did help but the stress of this undertaking especially when we did it as a destination wedding was HUGE- more than I thought.  Well, more than I was aware at the time.

The wedding was fabulous and the wedding day was stress free thanks to all this planning! On our honeymoon, we got a call from Jeanne Peters who shared with us a “healer” named Ken that creates and works with flower essences.  Jeanne had encouraged us to have a session with him if we could before we left the island.  And we did.

To keep it short and simple, my reading was one of the deepest and intense readings he had ever done.  He said it 4 times in the 45 minutes we spent focused on me. I think he was relieved when my reading was over because he wasn’t used to delivering such powerful news.  Most flower essence readings are “kinda nice” as he described it.

The gist of my reading had to do with very early patterns growing up that I developed to compensate for something I didn’t want to feel.  There has been a feeling for 30+ years that I have NOT allowed myself to feel!  The flower essences were suppose to bring those up in order to balance them and dissolve them.

Let’s just say that for the past few weeks, since returning from the wedding, I have been not motivated, exhausted, depressed, and physically weak.   This phase went on for 3-4 weeks!!  ( I feel better now)  If I didn’t have to leave the house, I wouldn’t.  I even cancelled all my appointments one day because I was immobilized and my body felt heavy and weak.  Even going for a walk would get me in my target heart rate zone!  Just WALKING!  I saw physical effects of my emotions.  I had plenty of rest, I ate fairly well (I am still gluten free) so the only thing it could be was emotional.

Wow.  What do you do when you feel this way?  I had no idea.  Normally, I just talk myself out of it! And choosing your thoughts is how to gain control of your life but I was doing it to AVOID feeling what I felt.  And so the feelings would get “swept under the rug” so to speak and have built up over my life time.

So what if you are not motivated?  I wasn’t.  But what I was- was curious as to WHY.  Of course I have the desire to be as healthy and as fit as I can.  I didn’t like that I wasn’t working out.  I didn’t like feeling exhausted.  But just like a detox, I came to understand what was going on with me to except this”phase”.

Had Ken NOT explained that the emotions would be triggered, I may have not taken the whole prescribed bottle.  But I knew to expect a detox of sorts.  I also while really IN this, made peace with myself, forgave myself and tried to be as loving as I could.  And then it passed.  I didn’t fight it.

For some people, feeling unmotivated is the excuse to stay in that stage longer than you need to.  It could be fear.  Fear of failure.  Fear of success. Fear of lack of support or fear of the unknown.

What is the underlying reason of your lack of motivation?  I believe once you can pinpoint that– it dissolves.

For all the ladies who have made it to the end of this story, Jeanne Peters Rd and I are hosting a women’s only workshop called LOVE YOUR BODY.  It’s happening November 7-9th, 2008.  If you would like to get to the bottom of your lack of motivation or any other feeling that is stopping you from attaining the health and body YOU deserve, call or email to sign up.  We’d love to help you transform your relationship with YOUR body.

Written by JJ Flizanes, Director of Invisible Fitness

800 571 5722

Who should be screened for gluten sensitivity?

September 10, 2008

Who should be screened for gluten sensitivity?
Because research has shown that as many as 30% of all Americans may be gluten sensitive, and that 1 in 225 have a severe form of this sensitivity causing the intestinal disease called celiac sprue, a case can be made that everyone in America should be screened for gluten sensitivity. However, there are people with various risk factors or diseases that are at greater risk of developing gluten sensitivity who should undoubtedly be tested. These include:

  • Microscopic colitis
  • Relatives of gluten-sensitive individuals
  • Gluten-sensitive individuals 1 year after treatment
  • Chronic diarrhea of unknown origin
  • Irritable bowel syndrome
  • Inflammatory bowel disease
  • Gastroesophageal reflux disease
  • Hepatitis C
  • Autoimmune liver disease
  • Other causes of chronic liver disease
  • Dermatitis herpetiformis
  • Diabetes mellitus, type 1
  • Rheumatoid arthritis
  • Sjogren’s syndrome
  • Lupus
  • Scleroderma
  • Autoimmune thyroid disease
  • Dermatomyositis
  • Psoriasis
  • Any autoimmune syndrome
  • Chronic Fatigue
  • Fibromyalgia
  • Asthma
  • AIDS
  • Osteoporosis
  • Iron deficiency
  • Short stature in children
  • Down’s syndrome
  • Mothers of kids with neural tube defects
  • Female infertility
  • Peripheral neuropathy
  • Cerebellar ataxia
  • Seizure disorders
  • Psychiatric disorders
  • Depression
  • Alcoholism
  • Autism


Not just a fad diet, we have seen many of these conditions improve or be healed within 2-4 weeks of going gluten free.  The body can react to gluten by causing internal inflammation-depending on your level of sensitivity. I have lived with it all my life and not really noticed until I went gluten free for 2 weeks.  I lost 4 pounds of water in 10 days and I wasn’t eating less calories or working out more.  Those 4 pounds were water because I tested my bodyfat to be sure.

I don’t have chronic pain or any auto immune disorder that I know of but from our workshops and feedback from clients, people are curing things left and right.  You owe it to yourself to either get tested ( call Nourishing Wellness, and speak to Jeanne or Dr Allen Peters and/ or try gluten free living for 2-3 weeks and see what happens.

Written by Jeanne Peters RD and J.J. Flizanes

We offer coaching for fitness, weight loss and nutrition.

800 571 5722

Stress, Weight Gain, and Pain

August 25, 2008

People often don’t take me serious when I suggest that stress (emotional and mental)

may be a strong factor in why they are having pain or can’t seem to lose weight

We live in a society that demands high levels of achievement. The high levels of stress can help move us forward and to cope with life’s demands, but it also affects our mood, emotions and bodies.

We have a flight or fight response to high stress. Whether it’s juggling too many responsibilities or dealing with financial pressures, this heightened emotional state triggers a biochemical process where our bodies go into survival mode. Our bodies store fuel, slow down metabolism, and increase certain hormones (cortisol and leptin are 2) which are likely to cause obesity in the abdominal region.

Some people use food to cope. But, of course, this doesn’t work in the long term because food is a temporary fix–it does not deal with the real stressors or issues that

must be addressed in order to reduce the trigger for eating and fix the problem.

Stress eaters tend to prefer high-carbohydrate and high sugar foods because these foods trigger an increase in the brain chemical serotonin, which has a calming effect. It is almost like self-medicating to make themselves feel better.

Using anti-depressants also increase seretonin but like food, does not fix the underlying problem. Which of course all stems from how we process emotion, how we think and what we believe.

Many authors, from medical to self help , have addressed stress and emotion as the underlying factor for most disease. To name a few:

1. Back, Neck and Shoulder Pain – Dr John Sarno author of Healing Your Back

2. All issues from A-Z- Louise Hay author of Heal Your Body from A-Z and You Can Heal Your Life

3. Food Cravings – Doreen Virtue, PhD Author of Constant Craving, Healing with the Angels cards, Goddess Cards and more!

These are a few books and resources in which I can share personal as well as client and friend stories of curing themselves of pain or finally getting over the hump of weight loss by addressing the underlying issues.

Don’t underestimate the power of your mind and your emotions. They are the life force within you and will create the foundation whether you are aware of it or not.

We can help coach you through the issues to help find the cause and create easy to handle solutions that you can start applying today.  Don’t wait to change your life for the better!!

Written by JJ Flizanes, Director of Invisible Fitness, 800 571 5722,

Going Gluten Free

July 15, 2008

One of the best decisions of your life will be to take on living gluten free and seeing if the results optimize your health and symptoms of pain and inflammation. It’s a difficult diet to get used to, but don’t despair. Lots of individuals, organizations, and resources are available to help you learn to thrive on it.

What is Gluten?

Gluten is the protein contained in wheat, barley, and rye. Many people are not able to break down this tough protein. The body perceive this substance as a toxin.

Hidden Sources of Gluten

Gluten is found not just in the obvious places. It’s in the molds that give chocolate candies their shape. It makes soups and gravies thicker, and salad dressings creamier. It keeps yogurt and soft cheeses from getting runny, and dried spices from clumping in their little jars. It keeps candy bars from sticking to the factory conveyor belt. It’s in the “caramel coloring” added to soft drinks. It’s in the “natural flavoring,” “modified food starch,” and “textured vegetable protein” added to thousands of food products. It’s in veggie burgers, turkey burgers, and hot dogs. It’s in chewy candies. It’s in the decaffeinating process used for coffees and teas. It’s in fliller in medicnes.

What It All Means

Aim to be vigilant about what you eat. Unless you are absolutely certain that a food has no gluten hidden in its ingredients or contaminating it from other sources, don’t even taste it.

Grain Guidelines for Gluten Sensitive People

Gluten-Free Grains and Starches

Chickpeas (Garbanzos)
Flours from nuts/beans/seeds

Oats- Scottish or Irish only
Potato starch or flour
Rice (and rice bran/flour)
Soy (but not most soy sauce)

Grains/Grain Products to Avoid

Also Beware of These

Barley malt/extract
Matzo flour/meal
Wheat bran / germ / starch

Artificial Colors
Artificial Flavors
Beer unless Gluten Free
Brown rice syrup
Coating mix
Food Starch / Modified Food Starch
Luncheon/Deli Meats
Mustard unless Dijon
Natural Flavors
Salad dressings
Soups / broths
Soy Sauce unless Wheat Free SanJ
Vitamins / Mineral and herbal supplements
Lipstick, Gloss and Balms
Envelope Glue

Items for the Gluten-Free Shopping List

All fresh fruit, All fresh vegetables, Fresh herbs and spices

Coconut, almond and olive oils, Mayonnaise, Salad dressings

Plain frozen fruits and vegetables,

Milk, half-and-half, cream, whipping cream, Aged cheeses, Butter, Yogurts, Kefir Cottage cheese, Sour cream, Eggs,Tofu,

Plain canned fruits and vegetables, Applesauce, Canned beans and lentils, Spaghetti sauces, Canned fish (e.g., tuna, salmon, sardines), Organic packaged soups, Gluten-free quinoa and rice pastas( use sparingly), Corn tortillas

Rice cakes, rice crackers, Popcorn, whole grain corn chips, Dark chocolates, Dried fruit

All grass fed fresh beef, lamb and poultry, All wild caught fish and shellfish, better quality luncheon meats (For anything prepackaged or prewrapped, check labels for additives)

Quinoa, Rice, Buckwheat, Chickpeas, Flax, Sunflower seeds, Cornstarch, Potato starch

Vinegars (but not malt vinegar), Mustard, Ketchup, Horseradish, Jams and jellies, Honey, Maple syrup, Relish, pickles, olives

Irish oats, Scottish oats, Cream of Rice cereal, Puffed rice, puffed corn, Gluten-free cereals, Gluten-free frozen waffles

Sugar, Salt and pepper, Herbs and spices, Evaporated or condensed milk, Corn meal, Tapioca, Baking soda, Baking powder, Gluten-free flours, Baking chocolate, Cocoa

Instant and ground coffee (but not decaffeinated), Teas, Soft drinks, Fruit juice

Dried beans and peas, Plain nuts, Peanut butter, Almond butter, Cashew butter

Gluten Free Snacks you can keep on hand

  • Almonds or mixed nuts
  • Gluten-free low sugar crackers and 1 oz of cheese
  • I hardboiled egg and celery
  • Dried fruit (raisins, apricots, mango, etc.)
  • Lara Bars, or another gluten-free energy bar
  • Gluten-free crackers (my favorites for the car are from Mary’s Gone Crackers)


Gluten Free Resources /great resource for testing for gluten sensitivity.. tell them Jeanne Sent you Celiac Disease Foundation Celiac Sprue Association Gluten Intolerance Group for testing kits, cooking classes and on-line support

Library Resources

Sully’s Living Without Magazine

Bette Hagman’s gluten-free cookbooks

Eating Gluten-Free With Emily (kid’s book)

Dangerous Grains by Braly and Hoggan

Celiac Disease: A Hidden Epidemic by Dr. Peter Green

Jeanne Peters RD

Nourishing Wellness Nutrition Director

3655 Lomita Blvd

Suite 307

Torrance,CA 90505


Yummy, Easy, Healthy Breakfast!

June 5, 2008

I don’t have lots of time in the morning everyday to make a breakfast I want to eat. On very early days, I make a protein shake or have a gluten free piece of toast with peanut butter and 3 oz of Kefir.

I have been pretty busy for many years in the morning and created a few recipes that make eating well easier because it’s prepared ahead of time. I shared this recipe verbally with the women at our Temple of Beauty one day event last month and Jeanne told me I needed to send it out to everyone!

How I cook is I throw a bunch of things together and I usually do not measure. I will give you approximate amounts but play on your own with what you like and adjust accordingly. This is SO simple- I hope you enjoy it!


1. 1 carton of 18 eggs

2    2 cloves of garlic or 2 tsp of crushed garlic

3. 1 large onion

4. 1 package of frozen spinach OR broccoli or both

5. 1-2 cups of grated parmesan cheese

6. salt and pepper

Additional items you can add:

· any veggies

· cilantro, dill, parsley, any herbs you want

· feta cheese, cheddar cheese, your favorite cheese

· breadcrumbs for the top

In a 9 inch glass pan, I put some olive oil or spray in the bottom. I use a generous amount to make sure it doesn’t stick to the pan. I’d say a TBSP maybe? Heat the oven to 350.

In a large bowl, I use all 18 egg whites and maybe 3-4 egg yolks. (1 egg is 70 calories, 1 egg white is 15 and I‘d rather have my fat calories from cheese!) Beat the eggs.

In a frying pan, sauté the onion and garlic and veggies if they are raw. Use a little olive oil again for this.

Then dump it all in the bowl with the eggs and mix it around. When I use frozen spinach, I thaw it first and then stick the whole bag of cold spinach in the egg mix.

Add 1- 1.5 cups of the parmesan cheese (and I love adding feta in it too)

Pour it into the dish, sprinkle the remaining .5 cup (or more) or parmesan cheese on the top and bake for 1 hour checking the middle to make sure it cooks through. The bottom and the edges will pull away from the pan a bit and might be a little spongy. The egg makes its own crust in a way so you eliminate the extra carbs and calories from a layer of crust like in a quiche.

I store it in the refrigerator and take a square out to heat up in the morning. Store it for 7 days or less. If you add more veggies and cheese, you might need the 12 inch dish.

It’s a great way to get good protein, a little fat, some greens and veggies in a quick way to start your day off right!

Written by J.J. Flizanes of Invisible Fitness 800 571 5722

Do You Skip Meals?

May 13, 2008

Skipping meals is probably one of the WORST things you could do to your body in terms of metabolism and weight loss. At least half of the people I have talked to recently when interviewing a company on their fitness and health confessed to skipping breakfast or lunch if they were too busy. Most of these people find it hard to lose weight. AND ITS BECAUSE THEY ARE SKIPPING MEALS AND KILLING THEIR METABOLISM. Read on….

What is your Metabolism?

1. Nervous System:

The nervous system needs energy depending on the brain power and frequency at which it is used. Type A people who talk fast, walk fast and do things fast would need more energy than the stereotypical surfer dude who talks slow, moves slow and is relaxed a lot. This is why fat burning pills work. But I am NOT supporting them- I recommend that you do NOT use them! The reason they work is they put your nervous system into overdrive and therefore you burn more calories. A lot of shake and supplement companies add extra caffeine and caffeine type herbs to their products to help you burn those extra calories and give you extra energy. The problem is that there is a price to be paid. Depending on your current health conditions, fat burners and extra caffeine can have negative affects on your heart, brain, hormones, and moods. Rather than manipulating your nervous system, I would recommend focusing on the muscular system.

2. Muscular System:

Muscles are active tissue- they need energy. Fat is not active and needs nothing! The more active tissue you have, the energy (calories) you need. It’s quite simple. As we age or become less active, we often lose muscle which decreases our resting metabolic rate. Women especially are often stumped when they gain weight over a period of time and are shocked because nothing has really changed about their diet or exercise—they have lost muscle over time. The good news is you can get it back and more!

How do you decrease your metabolism?

1. Starvation:

One other thing I need to point out about metabolism and how people decrease theirs without even realizing it is starvation diets or repeated long durations of time with no food. When you past the 5 hour mark of being without food or you skip breakfast and eat your first meal 5-6 hours after you wake up, you are slowly decreasing you metabolism everyday. Your body needs fuel- you don’t give it any so it has to take from within. The body will break down your own muscle and convert it into energy thus taking it away from you and decreasing your total amount of active tissue!

2. Toxicity:

If you eat or drink a lot of fake sugars, eat a lot of fish and canned tuna or live and breathe any chemicals in your home or environment, you may be toxic. You may be toxic if you have a lot of mercury in your mouth-fillings. Toxins get stored in fat tissue and the liver and can cause weight loss resistance. Doing a detox 2-3 times a year is beneficial to all for cleaning out the system.

3. Acid-Stress:

Not getting enough sleep causes elevated cortisol levels. Eating processed foods, too much meat, drinking coffee and alcohol all make your bodies’ ph more acidic. These factors can dehydrate you and imbalance your hormones making it very difficult for the body to use fat as energy and to excrete it from your system.

4.Aging- Decreased Activity

Aging as we already talked about decreases your hormones- which also decreases your muscle and therefore metabolism. Not doing resistance training or building muscle will result in a lower metabolism every year because of aging.

How do you increase your metabolism?

1. Eat more Protein at every meal esp breakfast!

For most women and men this would contain about 10-20 grams of protein in the meal. For example, 2 egg veggie omelette..or a smoothie made with one scoop of egg white or protein powder…or ½-1 cup of Cottage cheese or plain yogurt, ½ C. frozen berries with 1-2 Tbsp flax seed meal or walnuts would do the trick.

2. Supplement your fats!

Essential fats are also known as omega 3 and 6 polyunsaturated fats.They work in tandem with L carnitine and CLA as a trio essential for helping your body mobilize your fat stores to be used as an energy source by the mitochondria, particularly during a workout. Quality varies tremendously. Try to use some that are pharmaceutical grade.

3. Control Cravings and Appetite with Ideal Food Choices

The first key is to understand how your brain, gut and fat cells communicate with each other through hormones and brain messenger chemicals to tell you whether or not you need food and compel you to eat. When they are working properly, they are an elegant machine pinpointing when you need energy and asking you to consume calories to obtain that energy. When they go haywire-and there are many ways for them to go haywire in our current eating climate-they cause you to eat when you don’t need to, contributing to metabolic issues and weight gain.

4. Manage Stress

Another key is to understand how stress makes you fat and how to overcome its effects. Under any physical or psychological stress, the body is designed to protect itself. It stores calories and conserves weight (you might need that energy reserve to run from a predator). It pumps hormones into your system that increase blood fats, sugar and insulin and cortisol to prepare you for fight or flight. Without eating more or exercising less, stress alone will cause weight gain.

5. Detox!

Detoxifying your liver will help it properly metabolize sugars and fats. Toxins from within our bodies and toxins from our environment both contribute to obesity. Getting rid of toxins and boosting your natural detoxification system is an essential component of healthy metabolism and hormonal health for healthy aging.

6. Exercise Efficiently and add Resistance Training

Most people don’t exercise at all but if you do, you will need to create a plan and have some tools. With cardio, a heart rate monitor and pedometer will help track your calories burned and the efficiency of your session. But you still need to add active muscle to increase your metabolism-add resistance training! You can work out at home, on the road, at the gym , office or outside. There are several exercises you can do to stimulate muscle growth without equipment.

Another few tips……

Stay away from ‘whites’. White bread, white rice, white flour, white pasta and white (animal) fats. The good stuff is ‘refined’ out of them.

Hydrate, hydrate, hydrate. The goal is not just to drink liquids but to get water inside cells. Best water to drink is mineral water. Best choices are Whole Foods flavored Mineral waters from Italy in flavors like strawberry kiwi and raspberry lime, Pelligrino or Fuji water for their purity and mineral content.

Become Accountable-if you fall off track often or you are used to yo-yo dieting and exercise, hire a trainer or a coach. Get involved in a group. Commit yourself to someone so they can help you commit yourself to YOU.

If you need some help getting started, sign in at or call us at 1 800 571 5722

This was written by J.J. Flizanes, Director of Invisible Fitness

Why use a Fitness Coach vs a Personal Trainer?

April 30, 2008
In a generic gym environment, people who are new to working out, or are uncomfortable with their image, can easily feel intimidated and uncertain. They may go a few times, but unless they are guided and directed, statistics show that many members who sign up for a gym membership rarely use it. A fitness trainer can give you the direction and guidance you need, all from the comfort of your own home. No longer do you have to worry about prying eyes, or feeling out of place. Once you begin working out in your own environment where you feel protected and secure, you will be surprised at how quickly you regain confidence.
What’s the difference between a fitness coach and a personal trainer?
Statistics have shown that a fitness coach, not a personal
trainer, will produce better results than a personal trainer will.
Personal training is the service, (usually provided by your gym), of guiding you
through a workout, fitness coaching is the service of
guiding you through getting you a fit body (more than just
a workout). Having a fitness coach with you every step of
the way will help you to avoid the confusion and misleading
info out there and find out how to maintain fitness as a
way of life not a temporary condition. Personal trainers guide you
through physical work out sessions rarely addressing the need to
address the full body, including diet, metabolism, conditioning, etc.
What should you look for in a fitness coach?
What experience do they have in the fitness industry?

A highly dedicated and motivated fitness coach will be
dedicated to fitness as a career. You don’t want someone
who has personal training as just a hobby or temporary job,

who thinks hanging out at the gym is a social event. Look for
a fitness coach who dedicates themselves to continuous learning
and continuous improvement, who has proven credibility through writing,
speaking and credentials.

Do they have published articles? Are they relied upon by
the media? Do they give presentations to public groups?
Have they been interviewed as a credible source for fitness
information? These are things to consider to help determine
if they are actually serious about fitness, which means
results for you.

Look for a fitness coach that addresses more than just
working out. Look for someone who will show you how to
include proper eating habits, motivational strategies to
keep you going with your fitness program, and gives you a
detailed plan of action to get you to that body you desire
in the shortest amount of time possible.

If you don’t address each area you going to end up sunk
with wasted time and $$.

That is the difference between a personal trainer and a fitness coach- and we can help!
800 571 5722
ask about our specials and payment plans!

Love Your Body

April 18, 2008

On Sunday March 23rd there was an article printed in the LA Times called “Suit Up, Spa
Fans”.  I don’t know if you know this about me, but I love the spa.  I love what the spa represents- freedom. What came over me when I read this was first fear and then anger. Decisions about whether to mandate the use of swimsuits to cover up are being made by spa managers that have their own issues with
their bodies and those of women they know.

One of the managers uses intergenerational as a reason to not want to see her grandmother naked.  I think that’s just an excuse for poor self esteem, judgment and denial.  She calls it awkward-and for her it may be.  I took my mother to a spa recently where I encouraged her to be naked.  Knowing that my mother doesn’t love the way she looks and has been more than slightly disconnected from her femininity and sexuality for a long time, I wanted her to enjoy the freedom of expression that we can only get at a spa
these days.

Not only did I have no problem with it, I encouraged it.  She felt like a young girl in
the hot tub with us as she found her freedom of non judgment and love-she got to just “be”.

The author, who by the way is not in favor of this movement as she explained to me when we exchanged emails, also sites bridal parties, business meetings, and family parties as another reason why they encourage us to suit up.

I guess because people feel they can do business on the golf course and in a lunch meeting, why not the spa? Why shouldn’t women and men everywhere be made to feel inappropriate and uncomfortable about their bodies and cover up to make it socially acceptable? Since when did the spa translate into business meetings?

As a business owner, what has happened to me over the last 8 years is a transformation from 85% feminine energy to 50% or less. I have decided to play ball with the men and focus. I own and run a business, I do my own marketing and selling, I hire staff and support to build my foundation and I do it very well. But these are all traits of men. Back in the caveman years, men were the hunters and women were the gatherers. Genetically we are different—yet in today’s world we often act as if we are the same.

I am not supporting the idea that women should stay home and only have babies. But we are genetically built differently and therefore need different things. In the age of the internet, we have also lost touch with visiting each other. How much human contact and interaction has been lost because we can all talk to each other faster and more efficiently over the internet? Again, I love the internet but what has it cost us? Human contact.

In the rat race of getting ahead, women practicing being men more than they practice enhancing their femininity, where finding a suitable mate has become harder and harder- what is out there to support women? The spa.

The spa has been the sanctuary where nothing matters. Relaxation, openness, celebration of the body you were born naked with is what the spa is about.

The first time I saw many women in the spa with bathing suits, the first thing that popped into my mind is the fact that they are ashamed. Ashamed of how they look and what they don’t look like. And by them wearing suits it sent the message that it’s not ok to love yourself the way you are. In order to be naked, you must fit a certain mold of “perfect”.

I thought we should outlaw suits in the spa altogether since it sends a negative vibe to everyone in my opinion.

I work with women everyday who do not love and accept their bodies. I fully support the use of spas regularly for women to get in touch with who they are and to accept themselves just the way they are. Women on the path of wanting change first need to acknowledge what they do have before a permanent change can occur.

Below was my email response to the author who did write back and hoped it may have gotten printed.  I don’t read the paper regularly so if anyone saw it, please let me know!

“Hi Valli

I read your spa article and have to say I am outraged!  This is truly a movement going in the opposite direction of what it is we SAY we want.  Women want to love their bodies, not compare them to supermodels.  I work with hundreds of women of all shapes and sizes and the one thing that is missing from their lives ( and most who struggle with body and self esteem issues) is that they don’t love and accept WHO THEY ARE.

Putting swimsuits on at a spa defeats the whole purpose of the spa!  It’s like taking your Satan worshipping friends to church- THEY DON’T GO.

Where else can women go in a safe, socially acceptable place and JUST BE THEMSELVES?  If you want to put a swimsuit on, go to a public pool.  If you want to have a business meeting, have it at a restaurant or conference room.  If you want a massage, get your massage and leave.  The spa part of the day spa is to relax.  By enhancing the fact that ” you should cover up” sends negative body messages and creates and environment that SUPPORTS ANOREXIA.

Don’t ruin the one place women can be free of judgment and practice loving and accepting themselves as they are in the moment. The US is already screwed up with the views we have of beauty- don’t make it worse.  Keep the spa a spa.  Encourage love not shame.”

5 Things You Can Do to Be Body Ready For Summer!

March 14, 2008

1. Cut Down or Cut Out Starchy Carbs and Sugars: Now you may read that and react because you think it’s too hard……but I challenge you to TRY it for a few weeks. As the weather is warmer and Spring is rolling in, there are more fruits and veggies being made available. I love my bread and cookies/cake too from time to time. But I LOVE feeling amazing in a tight, slender, lean body even more than the 15 minutes of pleasure on my tongue those foods provide. What is that saying out there? ” A minute on the lips is a lifetime on the hips”? That is a but dramatic but it begs the question, is it really WORTH it????

2. Try 1 New Fruit or Veggie a Week: Do you know how many fruits and veggies there are out there? Most of us eat the same thing day after day, week after week. Some people prefer the “easy” fruits: banana, berries, apple- because you don’t need to peel anything and they are finger foods. But what about papaya, mango, grapefruit, peaches and guava? Not to mention the veggies that you pass all the time in the grocery store and do not know what they are, what they are for or how they taste. Try one. Do some research on how to cook it. Make it a game in the grocery store.

3. Join a Group or Class: Ever taken a dance class? If you have been reading my stuff for more than a few months, you probably know that I am a salsa dancer/teacher/performer. But I started out IN CLASS. You’d be amazed at how many calories you can burn in a partner social dance class! If dancing doesn’t appeal to you, join an intramural sport. Every city has teams that have seasons. I used to play volleyball when I lived in New York City. My friends and co-workers found a city team to join. You meet new people and have new experiences! Just watch the” after party” aspect. You don’t want to eat or drink back all the good work you did in your sport!

4.Buy a New Outfit or Two for the Summer: Get excited about what’s to come! Know how you want to look and feel in it. Plan a vacation. I am getting married in August and it’s very motivating to want to look my best. Some people are planning for a beach vacation that they want to feel free and energetic while they are there. Choose something that gets you excited!!

5. Find Someone to Become Accountible To: That might mean hire a trainer, coach, nutritionist, etc. You can also make some goals with a friend or spouse. It is TOO easy to get off track and forgive yourself because no one else knows what you committed yourself to. We are accountable in many ways to other people all the time…. for our homes and cars ( the bank), our jobs and children and I am sure many other things. Commit to becoming accountable to YOU and then find support to make that happen!

By JJ Flizanes, Director of Invisible Fitness. We offer fitness training, fitness coaching, workshops and seminars and corporate programs.  800 571 5722

“It was a true testament to her unique and inspiring approach…”

March 12, 2008

Fitness, health and wellness should be a priority issue for all of us. With rising health care costs and increased focus on performance and productivity from employees, it is definitely an area of concern for industry.

J.J. Flizanes brings a fresh perspective and new meaning to the terms “working out” and “eating right.” It doesn’t have to be a task of torture or one of depriving yourself to achieve healthy results.

J.J. not only promotes and reinforces a healthy lifestyle, she showed our employees how to do it, how to empower themselves to be proactive and take personal responsibility in impacting the outcome of their quality of life. This presentation was not just a “sit-in-your-chair” and listen presentation. J.J. had our employees actively engaged and involved in an exercise session. When I saw 200 field employees on the floor following J.J. through a series of exercises, it was a true testament to her unique and inspiring approach to have a strong, positive impact with the group. Each employee also walked away with their own individually developed 30, 60 and 90-day Goal Plan that centered around nutrition, fitness and overall wellness.

Even those individuals who were apprehensive and resistant before the presentation had nothing but positive comments afterwards.

Overall, what you get from J.J. Flizanes is compelling, practical applications for any person or organization facing what many would call an “impossible challenge.” The individual coaching sessions offered after the presentation are value-added in that they continue to keep the awareness level up, make individuals accountable to themselves in regard to their Goal Plan and provide encouragement and support to individuals who may continue to struggle with these issues.

Thank you J.J. for making a difference,

Michael Sparks
PG&E – Safety, Health & Claims
Safety Supervisor – Area 6
Outside (530) 889-3236
Internal 732-3236
Email –

This was an eye opening experience

February 22, 2008

As a Pacific Gas and Electric Company Safety Supervisor, and a member of the Power Generation Division Safety Team, I had the opportunity to utilize the services provided by Invisible Fitness in support of the company’s 2008 focus on personal accountability. The Power Generation Division’s focus was on personal accountability for one’s own wellness. Invisible Fitness guided close to one hundred Power Generation Humboldt Bay Power Plant employees through nondestructive personal fitness self-evaluations. While at the onset of the meeting most felt that they were in fairly good physical condition, the self-evaluation process led by JJ Flizanes showed us that there was much room for improvement. This was an eye opening experience that started us in the right direction to increase the general well being of our employees. We participated in a professional three hour presentation, conducted by an obvious expert in her field that held the full attention of the meeting attendance. At the end of the session each employee had a wellness plan designed for their specific needs. I can recommend without hesitation the services of Invisible Fitness for any wellness improvement endeavor.


W. David Suchar

Fire & Safety Supervisor

Pacific Gas & Electric Company

Humboldt Bay power Plant

I have found the fountain of youth!

January 4, 2008

Dear JJ,

I want to share a conversation I had last week with a new acquaintance. I said my workouts with you had helped change my life! She could only say, ‘”I can’t afford her”; I have no time I am so busy building my business. I just can’t spend this money right now.”

I said, “Are you thinking that JJ’s workout is about just moving your muscles?” For me personally, I experience JJ as a life coach. She shows you how to heal yourself. She shows you how to get stronger. These workouts have changed my workouts from pain to healing. Through these exercises, JJ explains how and why you’re doing every movement a certain way.

JJ is love. She is very dedicated to helping you. I am learning how to eat and make better choices. I feel like I am learning HOW to take care of myself, since I started working with JJ. It has been a better way to take care of myself because she has given me tools to work with like my heart monitor, proper form, and tips for preparing to walk to avoid my reoccurring shin splints!

You get into work you didn’t even know you were capable of! The instruction becomes so fluid your brain / body connection starts cooperating!

But I didn’t realize all this at once. It was my friends and family who started asking me what was I doing differently. I was changing right before their eyes and my attitude and moods had improved so much even my boss took me aside to ask what I was doing. I really was taken off guard. All I could do was smile and tell them about JJ.

She is a very loving and gentle person. JJ makes me feel she cares and she is full of good information. She understands women’s bodies. She understands nutrition. JJ is a good listener. JJ and Jeanne Peters work together and I was fortunate to find them both.

I was 60 when we started working out this past year. My first fear was that I was too old to get results. Every workout for me ended in pain. My knee and hip joints hurt most of all before I started working with JJ.

JJ knows the mind body spirit connection and that is way true healing can take place. And you know the law of attraction and that we are all one. It is great to have a person like this in your corner. We all need a coach to put it all together.

The most frequent comment I hear is that I now look younger. Did I find the fountain of youth? I believe I did.

Sharon Gelafio

Why you should NOT make a New Year’s resolution for fitness!

January 4, 2008

How many times have you said “My resolution for this year is to lose weight?” Or “eat better” Or any one of the many ways you could frame taking better care of your fitness or health?


And how many people KEEP that? The fitness and diet industry knows that millions of people make that resolution- it’s the biggest season of the financial year for us!


But then what happens? January people are gung ho and join a gym, buy the running shoes, set the clock earlier to get the workout in and start making healthier food choices.


This usually lasts 2-4 weeks. Once February rolls around and after you’ve missed a few workouts, had an extra dessert a few nights and partied it up at the Super bowl party– a lot of people throw in the towel.


They expect to see results fast. They make BIG changes quickly and find it hard to keep them up after a few weeks.


The habit is to say you want to lose weight or get healthy. Most people think that means they will put 15% effort into it daily and the rest of their life doesn’t need to shift.


Changing your body means changing your life. You eat 2-6 times a day. Every day you get up and everyday you go to sleep. The defining factor in changing your body and health for good is what you believe and therefore how you act- all the time.


What do you tell yourself before you eat? What do you tell yourself about working out?Do you justify putting everyone else and your work before you? If you think adding exercise and “trying” to be more conscious of food is going to work in the long run, you have probably been making a new year’s resolution about this for many years-unsuccessfully.


So what do you do?


1. If you are not ready to change your life, one step at a time, then I would reframe your resolution. You set yourself up to fail by setting such a big goal without being willing to make the necessary shifts to support it.

2. Change one thing at a time and do not expect miraculous results quickly.

3. And get some help. I’d suggest a fitness/life coach over a trainer or a trainer that coaches so you can start to analyze what it is you believe and what limiting beliefs you have that keep you where you are. If you have made this resolution for more than 3 years and you are still not at your goal, it’s time to get some help.



We offer fitness/life coaching. We believe that is the way to achieve lasting results.Having a trainer is nice. Most people work hard with someone there. But the pitfall is how you behave when they aren’t there. We want to make you accountable to yourself first (as well as us) and set you up with the tools to support you forever.



Written by J.J. Flizanes, Director of Invisible Fitness. 800 571 5722,

Top 10 Fitness Tips for Success!

December 13, 2007

  1. Stop stepping on the scale. Do it ONCE and then put it away for at least the entire month- or 2. Scales throw off your emotions and give you feedback that is inaccurate to what you are looking for. It’s not worth the upset and it’s a narrow focus. I have clients on the 90 Day Health and Body Makeover weight in at the beginning and then commit to not stepping on the scale at all for 3 months.
  2. Start logging your food. Most of us do not really pay attention to what we eat so we are “shocked” when we gain weight, even on an exercise program. Logging your food will also bring conscious awareness to how you feed yourself. This awareness can help you change your patterns and get you to your goals. Carry a note pad in your purse or car so you can log your meals in a timely manner after you finish them so you do not forget. If you wait til the end of the day, the task feels more overwhelming and you’re likely to forget something.
  3. Schedule your workouts. Put them on the calendar or in your palm pilot or blackberry just like any other meeting or event. If you do not make time for it, time does not just “appear”. We all have the same 24 hours in a day-blocking out time for you is not only important for your health but also in setting an example of your importance to your family, friends and collegues.
  4. Post pictures of yourself or a fitness and health example of what you would like to achieve as a reminder and motivator. You can also make a vision board to inspire you. Pictures and images translate energy to us subconsciously. If you intend something to happen and then support your efforts with energetic triggers such as a vision board- you will get there faster.
  5. Stock up on fruits and veggies for snacks and make them VISIBLE and AVAILABLE in your refrigerator. If you don’t see it immediately, you will forget it’s there! Make them finger foods at your disposal.
  6. Drink water! The body converts fat into energy and releases fat IN WATER. Your body fights disease and toxins in water. All of your body’s functions have to happen in water. If you are dehydrated, you are slowing down your body’s ability to change. Drink at least 4-6, 10 oz glasses or bottles a day.
  7. Get your 7-8 hours of sleep EVERY night. When your body is stressed and not completely rested, your cortisol levels increase and the body holds onto fat as well. Your body changes ” in rest”, not in work. When you sleep less you also overeat. Your body needs energy so you think food will satisfy that and it doesn’t. Not getting enough sleep can sabotage a weight loss plan.
  8. Add resistance training to your workout plan. This is your long term investment for strong bones and a healthy metabolism. You increase your resting metabolism ONLY by adding lean muscle. Fat is inactive tissue and does not need energy. Muscle requires energy and also helps get that sleek, sexy, tight look in your body.
  9. Use a heart rate monitor when doing cardio. This should be one of the most important tools you use. If you are doing cardio without a heart rate monitor- how do you know if you are being effective and efficient? How else can you tell when it’s time to increase your intensity? Why waist time and plateau? I recommend and carry the Polar F6.
  10. Read labels. Know what you are eating. Read the ingredients- do you know what everything is? The more natural and clean you can eat- the better you will look and feel.