Author Archives: Jacqueline LeClaire

About Jacqueline LeClaire

Life Coach, Jacqueline LeClaire is a Certified Hypnotherapist, Reiki Practitioner, Nutritionist and Fitness Professional. She is the owner of Results Wellness Center, LLC, and a member of the International Association of Counselors and Therapists and The National Guild of Hypnotists. Her unique approach to better health incorporates using your subconscious mind, through hypnotherapy, Reiki and other non-traditional methods to balance mind and body to work together. Jacqueline has developed the “LeClaire” method of hypnosis which is a combination of proven scientific techniques and her own professional experiences.
In 2011, Jacqueline suffered a stroke following the passing of her mother. She was trying to balance work, fitness and caring for her mother when the universe struck her down. Being partially paralyzed and having suffered brain damage as a results of tearing her carotid artery, a freak accident done while weight lifting she has miraculously recovered. By using the techniques she practices, her carotid artery which became occluded has since re-canonized. According to her doctor at NYU, this is extremely rare. Jacqueline is proof positive that your mind does have control over your body and the ability to heal itself.
Jacqueline is a volunteer at Pocono Medical Center in the Complementary Alternative Medicine Department and the Wellness Blogger for the Pocono Record. Jacqueline is a National Bikini Fitness Pageant Competitor and three time trophy winner. She has appeared on national television and numerous radio shows. Throughout her nearly two decades of experience teaching and coaching, she has helped thousands reach their highest personal goals in fitness and in life. By tapping into the power of your own mind your power truly is limitless.

Here’s Your Weekend Workout! – No equipment needed

Coach Jackie’s “10” Workoutwide squat

Start with a 10 minute warm up consisting of marching, walking, jogging, and stretching.

Perform each of these exercises with a 10 second rest after each.

10 Jumping Jacks

10 Crab Kicks (Each Side)

10 High Knee Run (Each Side)

10 Bicycle Crunches

10 Push-ups

10 Jump Squats

10 Push-ups

10 High Knee Run

If you are able, repeat 10 times. Make sure you cool down and stretch after your workout though!

Exercise 3 Times Per Week to Lose Weight

Exercise 3 Times Per Week to Lose Weight

 

Exercising just three times per week can help you lose weight.  Put aside 15- 20 minutes if you are just starting out.  Try to increase your workout to 45 to 60 minutes per workout.  By exercising at low to moderate intensity you will burn less calories than high intensity such as sprinting. You can torch calories quicker by increasing your level of intensity. If you are just starting out take it slow.  You will see progress if you are consistent.

Here is a workout to try: “A” for beginners, “B” is a bit higher intensity

Cardio- A-Walk for 15- 20 minutes      B-Jog of run for 20- 30 minutes

Strength training/toning:

A- 10 pushups standing against the wall or on your knees on floor

B-10 military pushups

A- 15 squats  B-15 jump squats

A-    10 Modified Jumping jacks  B- 15 jumping jacks

A&B 10-15 bicep curls

A&B 10-15 abdominal crunches

Repeat strength training 1-4 times depending upon your level of fitness

 

Always check with your doctor before starting an exercise routine!

Healing Power of Crystals

Healing Power of Crystals

Spirituality and health go hand in hand, and the power of                                                            ccrystalscrystals can help you improve both. However, ask yourself, what type of healing do I need, or am I looking to heal others? As the healer, you should have a large piece of Green Fuchsite in your healing room, as it will help you to stand back from situations, both mentally and emotionally.

Turquoise is known as the “master Healer,” and is said to be the bridge between Heaven, Sky and the Earth.

Tiger’s Eye helps to rebalance the body on all levels, encouraging optimism and trust in the future.

 

Smoky Quartz helps to ground and connect you to the Earth, allowing you to keep your feet on the ground and remain balanced.

 

Rose Quartz is the stone of unconditional love. It opens that heart to all types of love—love of the self, love of family, love of friends and romantic love.

 

Rhodochrosite raises your self-esteem and self-worth, while increasing feelings of self-love.

 

Pyrite is known to remedy financial hardship and attract abundance.

 

Mother of Pearl is considered to hold the energy of purity and is believed to keep evil away.

 

Malachite assists in clearing and cleansing all the chakras. It is an overall healing stone that stimulates and balances the heart and throat chakras.

 

Jade is a stone that can help you attain your goals and dreams, allowing you to see past self-imposed limitations and manifest your dreams into the physical world. Jade promotes courage, compassion, generosity and longevity

 

Aquamarine clears the mind, balances emotions and strengthens personal power. It connects with the Heart Chakra, helping you to realize your innermost truth and promoting self-expression.

My 4 Tips to Slim Down

1- Drink a gallon of water. water-bottle-537x402

Due to the stomach having to warm the water and the energy used to eliminate waste from the kidneys, metabolism increases temporary.

2- Eat fruits and vegetables such as asparagus, grapefruit, spinach, and broccoli;  they are high in fiber and are non- starchy; this will  increase your metabolism and sustain your energy throughout the morning. Asparagus and grapefruit are diuretics as they help flush out water from the body.

3- Limit sodium intake as too much sodium in your body causes it to hold onto water; putting more stress on your heart.

4- Hit the treadmill or elliptical for at least 30 minutes.

 

You don’t have to gain weight this Thanksgiving… Follow my tips!

You don’t have to gain weight this Thanksgiving… Follow my tips!

No need to Gian Weight this Thanksgiving..follow my tips!

  • Eat a healthy breakfast with some lean protein- maybe an egg white and veggie omelet and some fruit.
  • Skip the bread, it’s just empty calories.
  • Add lower calorie veggies to your plate. Turnips are a good choice at 51 calories per cup with potatoes ringing in at 214. Check with the host that they are not smothered with butter. Green beans have 44 calories per cup, much better than the casserole which has 341 calories and 22 grams of fat.
  • Avoid soda and alcoholic beverages. Instead have water or an herbal tea, maybe apple or pumpkin spice. Sweeten with a little honey or stevia. For a lower calories alcoholic beverage, try a white wine spritzer. It has about 96 calories. Add 4 oz. wine and 2 oz. club soda and a lemon for garnish.
  • For dessert, just have a little.

Your Plan for Friday: Kick up your cardio today! Go for a long run, bike ride or walk. Enjoy 3 servings of fruit today. Apples, berries and grapefruit are good choices.

Have a large green salad for one meal today, 2 meals would be better. Drink at least half your body weight in ounces of water.

Benefits of Sprinting

Will sprinting help me burn fat? What are the benefits of sprinting?

Sprinting WILL help you burn fat and burn fat faster than a lower intensity workout such as jogging or going for a long run. Cardio fitness helps the heart to pump stronger and more efficiently and your muscles to use oxygen more efficiently. The pounding of weight-bearing activities like walking and running may cause more fat burning than a seated exercise like biking, or an activity like swimming where there is no pounding at all.
Professor James Timmons from the Heriot-Watt University in Edinburgh reports that sprinting “can boost the body’s metabolism sharply, helping to prevent weight gain and diabetes.” He states “sprinting not only burns calories during its duration, but greatly improves overall metabolism, allowing you to burn more calories even when not sprinting.”
According to the Mayo Clinic “within two months of starting, frequent aerobic exercise can increase HDL cholesterol by about 5 percent in otherwise healthy sedentary adults.” One study showed individuals who ran more than 50 miles per week had significantly greater increases in HDL cholesterol (good fat) and significantly greater decreases in body fat, triglyceride levels, and the risk of coronary heart disease than individuals who ran less than 10 miles per week. In addition, the long-distance runners had a nearly 50% reduction in high blood pressure and more than a 50% reduction in the use of medications to lower blood pressure and plasma cholesterol levels.
The American College of Sports Medicine recommends that all healthy adults should do the following:
1. Frequency of training: three to five days per week
2. Intensity of training: 55/65%-90% of maximum heart rate
3. Duration of training: 20-60 minutes of continuous or intermittent aerobic activity
4. Mode of activity: any activity that uses large muscle groups, which can be maintained continuously and is rhythmical and aerobic in nature (for example, walking-hiking, running-jogging, cycling, bicycling, cross-country skiing, aerobic dance/group exercise, rope skipping, rowing, stair climbing, swimming, skating, and various endurance game activities or some combination thereof).
Sprinting does have many health benefits, especially for your heart and lungs. Regular cardio exercise is key to keeping up with your overall health and fitness!sprinting2

 

 

 

 

Leg Toning Exercises

Sure, summer isn’t for a while yet, but that isn’t an excuse not get into shape! To target these tricky-to-hit muscles (thighs and the surrounding ones,) beginners should do each of the standing exercises 15 to 20 times; the intermediate and advanced 25 to 30 times. This routine has been created by Matthew Hurst, who is the owner of Training Zone.

Wide-Stance Squat

(A) Stand with feet slightly wider than shoulder-width apart and toes pointed out to 10 o’clock and 2 o’clock.
(B) Slowly lower for two counts into a squat position. Hold the squat for one count, then straighten your legs for two counts to go back to the starting position.

First-Position Plié Squat

Begin with heels touching and toes slightly turned out. (A) Keeping heels together, rise up onto your toes. (Hold on to a wall if you feel wobbly, but maintain posture.)
(B) Bend your knees into a half squat for two counts, then come back up in two counts, keeping heels together.

Squat with Ball

(A)  Position your feet shoulder-width apart with toes pointed straight ahead. Place a medium rubber ball (or a knotted beach towel) between your legs just above the knees.
(B) Squeezing your inner thighs to keep the ball steady, lower into a squat for two counts. Hold for one, then return to standing for two counts.

Wide-Stance Arm Swing

(A)  Place your feet just wider than shoulder-width apart and point toes to 10 o’clock and 2 o’clock. Grasp a dumbbell (three to five pounds for beginners, 8 to 12 for more advanced) vertically in front of your stomach.

(B) With arms straight, lift the weight to shoulder height as you lower into a squat for two counts. Hold for one count, then slowly lower the weight and return to standing for two counts.

Inner-Thigh Press with Rubber Ball

atLying on your back on a mat, bend your knees so that the soles of your feet are flat on the floor. Place a medium rubber ball (or a knotted beach towel) between your knees. Contract your inner thighs to squeeze the ball for 30 seconds. Relax for 10 seconds, then repeat the cycle four more times.

Reiki- Reasons to Have a Treatment

Reiki- Reasons to Have a Treatment

Reiki can be defined as a non-physical healing energy made up of life force energy that is guided by the Higher Intelligence. It connects you to universal energy, thus allowing you access to healing for yourself whenever you might need it.

Reiki brings you closer to your Higher Self, which is an important part of anyone’s spirituality. You become more spontaneous, allowing you to make smarter decisions and giving an overall feeling of entirety.

It also lowers your stress. Reiki is an outstanding tool to keeping your heart and mind tranquil, and connecting to an inner peace that will be an advantage in bothersome times.

Finally, Reiki rejuvenates the body. Throughout the day, we put natural wear and tear on our bodies. Between that and the stress, our bodies need healing. Self-healing on a physical level can help prevent sickness, and aids our injuries in healing fully.

Do Not Skip Meals to Lose Weight

Do Not Skip Meals to Lose Weight

By skipping a meal you are training your metabolism to slow down.  Your body goes into starvation mode and begins to slow down to try and store fat.  It is are bodies way of keeping us alive.

Instead of skipping a meal to lose weight, plan your meals ahead of time and pack them.  Plan on having 5-6 small meals throughout the day.  All meals should consist of lean protein to keep you full and satisfied and lots of non-starchy veggies.  Add some fruit, starches and good fat as well.  If you are trying to lose weight, go easier on the starches, fruit and fats- but do add some to keep your meals balanced.

Never skip meals!!

 

 

Weekend Workout

 

Weekend Workout

jackie13Here is a nice little Tabata style workout for you to try.

 

Warm up for 8 minutes.  Jog, walk, march, stretch,etc.

 

Repeat each exercise for 20 seconds then take 10 second break. Repeat sequence 8 times.

Burpees

Pushups

Jumping jack

Squats (or hop squats)

 

Cool down and stretch!!! Great job!!!

 

 

Remember to check with your doctor before beginning any exercise program!