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Big Jon Fitness Newsletter13 January, 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.


BBQ Chicken En Papillote

This quick and easy recipe combines chicken, sweet potato, butter beans, green beans and tangy BBQ sauce. It’s simple, the meat turns out tender, and there’s virtually no clean up!

Be sure to slice the sweet potato very thin, as you want it to be tender at the end of the 30-minute baking time. This is also why we are using thin sliced chicken breast, in order to make sure that the meat is cook through.

Courtesy of

Servings: 4

Here’s what you need

  • 2 shallots, thinly sliced into half moons
  • 1 sweet potato, peeled and thinly sliced into half moons
  • 1 cup green beans, trimmed and cut into 1 inch pieces
  • 1 (16 ounce) can butter beans
  • ½ cup natural BBQ sauce (avoid ones with added sugars)
  • 4 chicken breast, thin sliced
  • 2 tablespoons fresh chives, minced


  1. Preheat the oven to 400º F.
  2. In a large bowl toss the shallots, sweet potatoes, green beans and butter beans with half of the BBQ sauce. Rub the remaining sauce over the chicken breasts.
  3. Cut four 12-by-16-inch pieces of parchment paper and fold each in half. Open the parchment paper and arrange ¼ of the sweet potato and green beans and a chicken breast in the center of the top half of each parchment. Generously season with salt and pepper. Top with a sprinkle of chives.
  4. Fold the bottom half of the parchment paper over the chicken and veggies. Start folding and crimping the parchment paper ends together from one end all the way around to the other end, creating a sealed envelope. Fold the end under the packet. The packet should be fully encased, with no breaks in the parchment paper for steam to escape – we need that steam as part of the cooking process! Place the packets on a pan.
  5. Bake the chicken and veggie packets for 30 minutes and remove from the oven. Serve the packets on plates, tearing them open just before serving. Enjoy!

Nutritional Analysis

One serving equals: 268 calories, 4g fat, 22g carbohydrate, 3g sugar, 625mg sodium, 5g fiber, and 35g protein.

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Jon Buettner M.S. Exercise Physiology

Big Jon Fitness

1640 E. Plaza Loop
Nampa Idaho, 83687


Phone: 208-899-6428