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Big Jon Fitness Newsletter24 February, 2018


How do you begin a change? I talk with people all the time about goals and what they want to do. But really you don’t began to reach a person or help them until they make the decision to change themselves. You all have probably had someone at one point in time try and tell you how to diet or make your life better. Or you have watched commercials, read articles, and seen billboards of how all your weight loss problems can be solved. What I am telling you is from someone who listens to people and helps them make a change every day, is that you cannot help someone until they choose to help themselves.


Part of deciding to change is realizing it won’t be easy, you will fail and pick yourself up again. You will think it’s impossible and want to quit. But if you truly want to change you will learn to take the good days with the bad days and find meaning in the goal you want. It takes for some, reaching a place of humility where they feel like things can’t get any more out of control or that nobody will ever understand. But there are people who will understand, people who won’t pretend that they are perfect, people that will share their own struggles with you and support and encourage you. That’s not ‘my job’ that’s my choice. My choice is to see others find excitement and love for being healthy and fit for themselves, their family, or their kids. To know that they deserve the one gift that society will try and take from you and make you seem like there are a million quick fixes that you will try and try and  just make them more and more money. We all start somewhere and we all will fail and try again. But let yourself be honest, let yourself feel like you have failed, let yourself feel like the weight loss battle will never end, than choose to change yourself and surrender the never ending battle. Allow someone else the chance to get to know you and be there for you. To help you succeed and to pick you up when you fall. Don’t try to do it on your own and don’t do it because you think you should. Do it because you are willing to take the first and scariest step, choose to want to change.


Rainbow Roasted Veggies

Eating plenty of fresh vegetables is an excellent, healthy choice. The fiber, vitamins, minerals and antioxidants contained within will do wonders for your energy levels and overall health.

Here’s a simple recipe for roasting vegetables that’s a wonderful side dish for dinner. Use whatever vegetables you have on hand, or seek out the full spectrum of colors for a natural vitamin boost.

Courtesy of

Servings: 6

Here’s what you need

  • 2 red bell peppers, seeded and cut into ½ inch strips
  • 2 orange beets, peeled and cubed
  • 16 Pattypan squashes
  • 6 mini green zucchini
  • 1 purple onion, cut into wedges
  • 2 tablespoons olive oil
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper


  1. Preheat the oven to 400 degrees F and lightly grease a rimmed baking sheet with olive oil.
  2. Arrange the veggies on the prepared pan in the order of the rainbow: Red, Orange, Yellow, Green, Blue/Purple. Drizzle the olive oil over the veggies and sprinkle with the salt and pepper.
  3. Roast in the preheated oven for 20 minutes until browned and tender.

Nutritional Analysis

One serving equals: 130 calories, 5g fat, 20g carbohydrate, 13g sugar, 189mg sodium, 6g fiber, and 5g protein.

Spread the word. Use the “refer a friend” link below to forward this newsletter to your friends, family, and coworkers.

Jon Buettner M.S. Exercise Physiology

Big Jon Fitness

1640 E. Plaza Loop
Nampa Idaho, 83687


Phone: 208-899-6428