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MMB – Avoiding Pattern Overload

Good morning everyone,

I hope you had a great weekend and are feeling energized out there!  Great job to everyone who was able to make it out to Boot Camp on Saturday and Running Boot Camp on Sunday!  Wow, that was a double whammy of fitness that made my trainer heart happy!  The hint of fall is in the air and the weather will be cooler this week, so it’s a perfect time to put on those running shoes and get an early morning run in or after work to re-energize yourself and de-stress!  You can do it!

 

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MMB – A Moment to Pause and Reflect

Hi Everyone,

Happy Monday to you!  How are you all doing out there!?  Great effort by everyone who was able to make it out to classes this past week.  Now that September is rolling along, I hope that you and your family have settled back into routine and are able to focus on consistency with healthy meals and work outs.  Routine is our friend and our guide because routine allows us to go into autopilot mode and not stress about getting up early for a work out, because it’s normal to do it!  Or, doing meal prep at night so that you have healthy snack and meal choices for the following day.  If you are in the routine of carving out time for things that matter, then eating nutritious food and exercising is just part of who you are and what you do.  Make sense?  After all, you are worth if friend, and so are the people who you care about. 

Announcements and Reminders:

  1.  Cardio Core is at Jen’s Home Studio on Tuesdays.  
    1. 5:45pm – 1 opening      6:55pm – full    7:35pm – 2 openings
      1. Please contact me via text if you’d like to sign up for a session!  925-699-7725
  2. Running Boot Camp is this coming Sunday at 7am at Jen’s house!  Get a 5k distance in with strength and core drills!
  3. Fall Movement Mania begins on Saturday, September 23rd! 

Thought for the week:  A Moment to Pause and Reflect

 

Like many of you, my heart is aching for the millions of people who are suffering the effects of Hurricane Irma in Florida over the last couple of days.  It’s hard to fathom the plethora of challenges surrounding every nuance in the state.  Millions of people are without power and the storm surge continues to wreak havoc on thousands of structures.  Thankfully, we have organizations such as FEMA, which have plans in place for such disasters and are working night and day to rescue people and provide for their needs.  Of course, donations are still greatly needed and there are a variety of ways to pick up the phone and help in that way.  Perhaps the most important thing that we can do is to pray and to ask God for protection over the people and emergency response teams who are putting their own lives at risk to save others. 

Also on this Monday morning, I spent a few minutes listening into the 9/11 tributes and memorials and was reminded about the horrors of that time and could see so plainly how many people are still devastated and affected by the pain of losing their loved ones. 

O.k. so intense stuff right now right?  It’s heavy stuff to take in, but it’s also a good reminder of how fragile and precious life is.  My whole point in drawing our attentions to these two topics this morning is a couple of things:  1) pray for those who are suffering and are in need because we serve a God who listens to our prayers 2) Be aware of your abundant blessings and don’t take them for granted.

So, in knowing that our lives are precious and that every day is a gift, what can we do today that will take care of your body and mind?

  1.  Attitude check – Come on admit, do you have any stinking thinking going on?  If so, why?  What are the thoughts that are consuming you and why?  When we are negative, it affects everything – our body language, voice, demeanor, confidence,  and yes, exercise and eating!  Ever hear of emotional eating?  Oh boy, negative thinking has a direct link to indulgences because we end up with a defeatist attitude and think, “what the hell, it’s only one more cookie and I deserve it because I’ve had a bad day.”  See what I mean…dangerous!  Turn your thoughts around by taking your eyes off yourself and focusing on how to bless other people.  Negativity often comes when our thoughts are consumed with ourselves – how we’ve been wronged by someone, or we aren’t good enough, or we are a failure etc..  Instead, think, how can I bless someone today?  Reach out to a stranger and say Hi!  Tell a checker they are doing a great job and you appreciate the help.  Not only will this uplift the spirits of someone else, but guess what, it will make you feel better too!  Positive words are powerful stuff!  Try it!

 

  1. Storms of life – I’ve always said that the storms of life are always out there hovering over the ocean and we don’t know when they are going to hit land and come crashing into our lives.  Hurricane Harvey is a literal example right now isn’t it?  While we have no way of knowing when we are going to get hit by hard stuff, we can control the the things that go into our mind and body on a daily basis.  For example, when we are more fit and are exercising on a regular basis, we have a constant flow of positive endorphins in our body that help us manage stress and negativity.  Exercising is also amazing for releasing stress, so when we are under stress, exercise is an important tool to help us manage hard times.  I also acknowledge that it’s during these times that we aren’t very motivated to exercise, especially if we are under emotional stress, but if you can be mindful enough to carve out time to start by walking, that’s a good start.

 

  1. Don’t be a mindless eating machine!  When we are under stress, we often eat to soothe ourselves.  The problem is that it’s temporary and the minute we’ve stopped, we usually feel worse because of the types of foods we’ve taken in.  Think about it, we usually don’t binge on celery stalks or carrots when we are blue or angry!  That’s how we know it’s not true hunger.  No, it’s the good stuff like carbs, chocolate, cookies, alcohol etc.  that we crave.  It might feel good temporarily, but these habits can lead to devastating results such as  diseases like Diabetes.  So, stop and think before you eat, especially if you are upset, depressed, or angry.  Instead of reaching for the goodies in the cabinet, put on your running shoes instead and get out of the house for a brisk walk.  You’ll feel better and will have fought off a temptation triumphantly! 

Life is precious guys.  Make the most of what you have and appreciate what you’ve been given in life.  We all only have one life and I urge you to eat well, exercise well, love well, serve well, and life to your fullest potential because you are worth it!

See you soon!

Jen

 

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MMB – The marvelous, mouth watering, bean burger!

Good morning everyone,

I hope you all had a fabulous Labor Day weekend and are feeling great out there!  It certainly was a hot weekend and felt more like we were in the mid-west or east, than in California.  Thankfully, it will start cooling down and returning back to normal. 🙂

Excellent effort by everyone who was able to make it out to classes this past week!  Let’s keep this fitness train moving forward and aiming towards consistency and commitment.  It’s only with this combination that you can truly be successful, and you can’t have one without the other!

Announcements and Reminders:

  1.  Cardio Core is Tonight at Jen’s house.  I currently have two openings at 5:45pm for the hour long class and three openings at 7:35pm for the thirty minute class.  Please text me if you want to sign up for tonight.
  2. Fall Movement Mania begins on Saturday, September 23rd!  More details to come!
  3. Next Running Boot Camp is Sunday, September 17th.  TBD

Thought for the week:  The marvelous, mouth watering bean burger!

Just recently, I have discovered the bean and veggie burger in my kitchen.  Now, I’ve known about this wonderful veggie concoction of stuff smooshed together to make a burger patty, but I’ve never actually made one!!  So, I’ve been thinking quite a bit that I feel like an idiot because there’s nothing new about veggie and bean burgers and they’ve been around for a long time, yet I’ve never made one.  What is wrong with me?  This stuff is right up my alley and I use all of these ingredients all the time! 

So, there’s no looking back right?  What’s in the past is in the past and there’s only looking forward.  As you know, I am always trying to find recipes that promote more of a plant based lifestyle because the bottom line is it’s healthier for us in the long run.  I’m not saying you can’t enjoy animal protein, but it’s the green stuff and veggies that we should mostly be consuming. 

If you are looking for something new to make for lunch or dinner, these veggie and bean burgers are awesome and I’ve been having fun making them!  Now, just like in all foods, you can gourmet them up by adding all kinds of lethal ingredients such as mayo, ketchup, and cheese, or you can enjoy them by themselves, on top of a bed of lettuce, or purchase a small think bun around 100 calories to give you that burger feel. 

The bottom line is that they are loaded with protein, fiber, good carbs, a variety of vitamins and minerals, and will leave you feeling very satisfied.  My son Ryan, who admits that he’s a carnivore, loved these burgers and can’t wait for the next round!

If you are like me and  have never gotten around to making a veggie/bean burger, it’s time to try something new for your family and discover an awesome new recipe that is plant based and delicious!

Ingredients:

2 cans of low sodium beans drained:  use either black beans, kidney beans, white beans, pinto beans, or combinations

1 egg

1/2 yellow onion finely chopped

1 cup of crimini mushrooms chopped

1/2 cup of red bell pepper chopped

2-3 cloves of garlic chopped

1/2 cup of bread crumbs – I used gluten free bread

1/4 cup of chopped cilantro

1 tsp of ground cumin

sea salt and cracked pepper to taste

dash or two of hot sauce

1 tablespoon of coconut oil

Saute pan or iron skillet

Extra:  2-3 yellow onions sauteed separately to add to the top of your burger.

Bun choice – this is up to you, but be careful of the big fluffy buns because they cost about 200 to 250 calories and are tons of extra carbs and sugar!

Other ingredients to play around with:  mashed yams, diced jalapenos, green chilis, chopped spinach, finely grated carrot and zuccini, Italian seasonings, Indian seasonings like curry, and roasted corn

 

Directions:  In a medium size bowl, smash beans with a fork until they are mushed up and sticky together.  Add all ingredients and mix well.  Mixture should be dense and sticky.  Make patties with your hands and set aside on a plate.  Note that the burgers will not shrink down like a typical beef patty. 

Heat up skillet with a little coconut oil to medium high heat.  Add burgers and cook about 4 minutes.  Flip carefully and cook another 4-5 minutes.  You can add a lid or tinfoil to cook faster.  Serve and enjoy! These are also great make aheads and enjoy for lunch or dinner the following day.

Note:  You can use the grill for these burgers, but it’s recommended that you place them on a sheet of tin foil because they don’t hold up well like a beef patty.

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MMB – Why Good Sleep is Important!

Good morning everyone,

I hope you had an awesome weekend and were able to get outside and move!  Great job to everyone who was able to make it out to classes this past week.  Let’s keep the momentum going with consistent work outs and clean eating! 

 

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MMB – History of the Burpee!

Hi Everyone,

Happy Monday to you and Solar Eclipse Day!  Although, with this fog in the Tri-Valley at the moment, I’m not sure we’ll be able to see it! LOL!  Now that school is back in session, it’s been really great reconnecting with many of you in class again and helping you get back into routine!  Yeah for routine!  Come on, admit it….you guys really miss a regular schedule of work outs right?  You know you do, that’s why you are coming back to class.  You want to feel energized, capable, confident, and know that you are taking care of your mind and your body! 

Announcements:

  1. Next Running Boot Camp is this coming Sunday, August 27th at 7am!  Join us for a 5k distance as we go around the sports park incorporating a variety of body weight training strength and core drills!  Beginners are welcomed!
  2. Cardio Core reminder is at Jen’s House, not VBC!  It’s by sign up only, so please contact me if you want to join in the fun on a Tuesday.  I currently have one spot open at 7:35pm for tomorrow night, but you are welcome to sign up for the following week if you want to reserve your spot!
  3. Fall Movement Mania is coming on Saturday, September 23rd!  The Fall Fitness Challenge is being replaced with the Fall Movement Mania and will incorporate new movement contests and drills!  Stay tuned for more details.

Thought for the week:  History of the Burpee

For those of you who train with me on a regular basis, you know one of the exercise we’ll be doing often is the burpee! I love burpees!  Why?  Because they are so darn effective!  The burpee is  the creme de la creme of body weight training exercises, because it takes care of the cardiovascular system utilizing HIIT, as well as working practically every muscle group in your body.  It’s easy to regress the exercise for beginners or progress it for more advanced exercises.  Once you have a decent level of conditioning in your body, then you can have fun with the burpee and perform all kinds of combinations and drills!  Think burpee/push-up/tuck jumps or burpee/spiderman plank/lateral burpees! 

I love body weight training because it’s functional, which means it helps us in how we move on a daily basis, and can be done anywhere.  Is it hard?  Absolutely!  This is why it’s critical that we get this type of training into our routine – because we need it and it’s highly effective!

But, what about the history of the burpee?  What about the name and how it all started?  I came across this article on Dr. Josh Axe’s site and wanted to share more information about the burpee so that you can better appreciate and understand the exercise. 

Check out this article below from Dr. Josh Axe:

Burpees: The Single Best Exercise Ever?

 
Burpees - Dr. Axe

If you were to ask me what exercise I would perform if given only one option, it would undoubtedly be the burpee. Burpees hits almost every muscle group while providing the aerobic and endurance benefits. It even helps strengthen the core. (It is important to note, though, the person has to be in proper shape to start off as this complex exercise can lead to injury if the exerciser isn’t ready for it.)

To be clear, this exercise is not an easy one. In fact, some people make breaking world burpee records a priority. On May 17, 2014, in Greenwood, South Carolina,  a gentleman by the name of Cameron Dorn broke two burpee world records. He performed 5,657 within a 12-hour period. He also completed the most burpees in a 24-hour period, finishing with a whopping 10,105. Another world record was achieved on October 21, 2013, in Portland, Oregon, by Lloyd Weema. He broke the burpee world record for the most chest to ground burpees performed in 72 hours with 9,480.

The burpee, also known as a squat thrust, is a full body exercise that incorporates four steps. The basic burpee is called a four-count burpee and starts in a standing position. From there, follow these four steps:

Count 1: Drop into a squat position with your hands on the ground.
Count 2: Kick your feet back, placing your body into a plank position, while keeping your arms extended.
Count 3: Jump your feet back into the squat position.
Count 4: Jump up from the squat position.

Often, the burpee is performed as a six-count bodyweight exercise where a push up and an explosive jump is added to the mix, making this love/hate exercise even harder. The burpee is using so much energy that it is easy to get fatigued very quickly. This is one of the reasons that it is often incorporated into a challenge of some sort such as the 100 burpee workout. The fatigue happens very quickly due to the full body movements and, in some cases, up to three jumps not to mention the push up if you decide to add that.

Spartan Races require participants to do 30 burpees in a row if they choose to skip an obstacle– clearly a form of punishment that goes to show just how tough the exercise is! The Spartan Races are not the only ones that use the burpee as a form of punishment. The popular Cross-Fit gyms require a number of burpees to be performed for anyone arriving to class late. (1)


History

Let’s get into the history of the burpee. A physiologist named Royal H. Burpee developed the burpee in the 1930s by using it as a fitness test. He used the test as part of his doctoral thesis in applied physiology from Columbia University in 1940. It became popular when the United States Armed Services used it as a way to assess the fitness level of recruits during World World II. It allowed the military to quickly review agility, coordination and strength. (2)  

We learned more of this through Mr. Burpee’s granddaughter, Burpee Dluginski, who has shared that her grandfather was a “fitness fanatic before the famous Jack Lalanne.” What was important to Burpee was to be able to measure the fitness level of everyday people. Around 1939, the invention and the official test of the burpee began with members of the YMCA in the Bronx, which is where Burpee worked.

Burpees - Dr. Axe

Burpee’s granddaughter says that the official movement has become known as a squat thrust, a four-count burpee, a front-leaning rest and a military burpee. The test was applied by measuring the heart rate of the subjects before and after four burpees were performed so that he could determine how efficient the heart was at pumping blood. This measurement was a good indication of fitness level and apparently so good that the military used it as a fitness test. Initially, the test was for 20 seconds, later moving to one minute with 41 being considered excellent while 27 was considered a poor fitness level. (34)


5 Reasons to Do Burpees

1. Burpees Are a Full-Body Workout

As I noted above, if you told me I had to choose only one exercise, I would definitely choose the burpee. Most exercises work on specific muscles or muscle groups; whereas, the burpee pretty much works it all. You can even modify it to ensure full body work. For example, when in the plank position, throw in a tricep pushup and you are now including the triceps while working legs, core and other upper body muscles!

2. Burpees Add Strength
Let’s face it, burpees are tough and often fall into the the dreaded exercise category. You love the results, but they are so hard, that getting through 10 of them is enough of a challenge for most. The thing to keep in mind is that just like anything else, practice offers more. At first, doing even 3 burpees may be as far as you can go, but if you stay with it, you will be able to do way more because you will get stronger. Those 3 burpees can turn into 43 in no time!

A recent study reported the evaluation of active women and their aerobic fitness and muscular endurance when performing whole-body weight high intensity training to include burpees, jumping jacks, mountain climbers, or squat thrusts as compared to specific single interval exercises such as leg presses. The data indicated that although improvements in cardiovascular fitness and strength are evident by both endurance and low volume interval-style training, “whole-body aerobic-resistance training imparted addition benefit in the form of improved skeletal muscle endurance.”  (5)

3. Burpees Can Be Done Almost Anywhere
What I love about burpees is that I can take them with me wherever I go! There is no need for any additional equipment beyond body weight. That makes them the perfect exercise to do almost anywhere, so you have no excuse to keep up with your fitness, even when traveling.

A study of Army Reserve Officers’ Training Corps cadets investigated how the effects of high-intensity interval training (HIIT) impacted fitness levels. Twenty-six college-aged participants completed 4 weeks of exercise training in just 3 days. This consisted of 60 minutes of general physical training such as whole-body calisthenics, incorporating “all-out” burpees. The results showed sustained fitness even though the duration of the calisthenics was short. An exercise program that includes HIIT may be the best way to maintain fitness without access to equipment. (6)

4. Burpees Build Definition

Burpees are working arms, chest, butt, hamstrings, quadriceps and a ton of core. With all that work, it is impossible to avoid getting a more defined and toned physique. Proper form is key; however, you need to take your time while performing the exercise to make sure you avoid injury and reap the benefits of this amazing all-in-one exercise. Once you have mastered it, you can start to challenge yourself with increased speed.

5. Burpees Increase Endurance

There’s nothing like 10 burpees in a row to get your heart pounding. A study showed that cardiovascular benefits were gained with calisthenics as compared to cycling indicating that both are beneficial in building endurance and cardiovascular strength. This happens because you are working numerous muscle groups all at one time. The demand for oxygen increases with this work. Over time, you will be able to perform more of them because you your body will have the ability to use this oxygen more efficiently. This is when speed combined with perfect form come into play making you stronger and more efficient at performing the burpee. This work will offer benefits to other fitness endeavors too. (78) 


Burpee Workouts

There are many ways to do a burpee workout. Have you heard of the Burpee Mile? This is where you do a burpee with a broad jump for the distance of a mile. There is the popular 100 Burpee Challenge that may intrigue you. Not ready for that? How about trying one of my burpee workouts and work your way towards your next challenge! (9

Even though the burpee may sound intimidating, it is really simple. Here are the basic instructions for performing the classic burpee.

  1. Start by positioning yourself in a standing position.
  2. Then, drop down into a squat position placing your hands on the ground.
  3. Next, extend your feet back in one quick motion resulting in the front plank position.
  4. Return to the squat position in one quick movement.
  5.  Jump straight into the air as high as possible.

    Now that you know the move, practice it a couple of times to make sure you have good form. Keep the abs tight. If jumping is too much right now, just stand upright instead. Also, instead of jumping the legs out to the plank position, you can walk them out to the position. Once you are stronger, you will be able to perform the exercise consecutively based on the instructions of the workout. If you need a break, take 10 to 15 seconds, then resume. Over time, you will be able to do more at a faster pace.

Basic Burpee Workout — Beginner

Perform 3 sets of 6 burpees with 30 second rest between each set.

Burpee Workout With Push Up — Advanced

Perform 5 sets of 10 burpees with a 45 second rest between each set, but add a pushup when in plank position.

Challenge: Add 2 push-ups with a side knee tuck! To do this, once you are in plank position, perform a push up. As you go down, bring your right knee to your right elbow. Repeat on the left side. Then, resume the burpee. This one is tough, but offers amazing core benefits. 

Burpee Workout with Push Up and High Knee Tuck Jump —Advanced

Perform the burpee as prescribed above, but when you stand up to do the jump, explode into a high knee tuck jump. To do this, as you explode upward into the jump, tuck the knees and try gently slapping your knees as a reminder to brings the knees up as high as you can.

Burpee Circuit Superset Workout

Similar to burst training and some of my Burst Fit workouts, you will perform 4 sets of 4 exercises for one minute each with a 10 second rest between each exercise, and a one minute rest between each set. Do as many as you can during the interval.

Exercise 1: Mountain Climbers

Get in plank position and move the feet forwards and backwards, one at a time, in a fluid movement. Do not touch toes to the ground with the forward foot. Keep abs tight.

Exercise 2: Jumping Jacks

This is the classic jumping jack that you have known since childhood. Simply stand with feet hip distance apart. Arms at your sides. Jump feet out to the sides while taking your arms out the side and up above your head.

Exercise 3: Burpees

Start by positioning yourself in a standing position. Then, drop down into a squat position placing your hands on the ground. Next, extend your feet back in one quick motion resulting in the front plank position. Return to the squat position in one quick movement. Jump straight into the air as high as possible. You can add the push-up and/or the high knee tuck jump as described above for a bigger challenge.

Exercise 4: Squats 

Start with feet a little wider than hip distance apart. Keep the upper body as upright as possible during this exercise. Go down into a squat as if sitting in a chair. Try to go down until the quads are parallel to the floor. Return to the starting position and repeat.


Burpee Precautions

If you are suffering from pack pain and find yourself seeking back pain relief, you may want to avoid doing the burpees. While if performed correctly, it should not cause problems, it is an exercise that uses most of the body. Additionally, if you suffer from vertigo, this exercise may be difficult to perform. And again, it’s best to work with a fitness professional, at least at the beginning, to make sure your form is correct and you’re not exercising with muscle imbalances. This can also lead to injury.


Final Thoughts on Burpees

Regardless of your fitness level, you can work your way up to performing the burpee as part of your workout and strength building. It is the perfect exercise to build muscles and endurance and can go with you just about anywhere.

 

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MMB – Back to school, back to routine!

Hi Everyone,

I hope you all had a fabulous weekend and found time to move and enjoy the beautiful weather!  Great job to everyone who was able to make it out to classes this past week.  I know quite a few of you are wrapping up your vacations for the summer and are ready to get back into a regular work out routine.  What else is happening this week?  Back to school!  This is good news because it means the entire family will be back in routine. 

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Class Changes – Please Read!

Hi Everyone,

Happy Friday to you!  I hope your week has been a good one and you are moving and eating clean.  I know many of you are now back from vacation and are eager to get moving and back to routine, so let’s do it!

I wanted to write a special blog and get it out to you as soon as possible so that you know about upcoming changes to my classes beginning next week.

Valley Bible Church has been very gracious and flexible with me as I’ve taught my group exercise classes there for the last eight years.  The church is changing out flooring and carpeting and they’ve now designated the Seminar One room as a “meetings only” room, which means that they really don’t want a group of sweaty people in there and want to keep it more sanitary – so I totally get it, especially when you consider the type of sweat coming out of a Jen Allan Fitness experience, right! LOL!

Thursdays: The good news is that the MPR (multi-purpose room) is still available on Thursday nights, but not Tuesday nights.  So, I am switching my Cardio Fusion class to Thursday nights in the MPR, instead of Tuesday nights.  There are a few reasons for this, but the style of Cardio Fusion, along with the equipment used, is more conducive to the flooring that’s in the MPR.  The timing will be the same with a 6:15pm to 7:15pm one -hour class and a 2nd 30-minute class from 7:20pm to 7:50pm.

Boot Camp:  Boot Camp will still remain on Saturdays at VBC with the 7am to 8am one-hour class and the 2nd 30- minute class from 8:05am to 8:35am, so that’s great too!

The Change: The change will occur on Tuesdays because Cardio Core will now be held at my house in my personal training studio.  The style and approach for this class will feel more like a small group with personal training because I will only be training four people at a time.  This will allow me to really be hands on with you guys in watching your form and challenging you more individually, as opposed to a larger group ex setting where’s there’s a little more room to hide, capiche?  Because the nature of Cardio Core is to laser focus in on ab and back work, you’ll be able to use different tools in my studio that will help increase your core strength and balance in a more personal approach. 

Here are the new class times:

5:45pm to 6:45pm 60 minute class

6:55pm to 7:25pm 30 minute class

7:35pm to 8:05pm 30 minute class

Three classes: Offering three classes will allow me to accommodate up to 12 people every Tuesday.  Whereas my other two classes are drop-in style, sign-ups for Cardio Core will act like a personal training session where you need to sign up for a training spot.  Payment for Cardio Core will be the same as all of my other classes utilizing the pre-paid card, except that my 24 hour cancellation policy applies, so if you cancel the night before or the day of, I’ll need to charge you for the class on your pre-paid card. 

A note on children.  While I love all of your children and they are all very well behaved, I am not a licensed daycare and it’s a risk and liability to have your kids hang out in my house unsupervised.  In my personal training studio, there is a small area with a counter and stools.  Your kids are welcomed to come hang out at the counter and play on their devices.  This way, they are within your eyesight and as long as they are non-disruptive, they are welcome to hang out.  If the weather is decent, they can also hang out in front of the house, so long as you know where they are and can have eye contact with them.  I can probably have up to 4 kids in the garage.  They can also hang out in your car, but that would be up to you and independent from my business.  Does all that make sense?  I hope so!  Let me know if you have questions about this part.  I want to do all I can to make your work outs happen and understand there are times we have our kids with us. 🙂

Sign-ups:  You are welcome to e-mail or text me which spot you would prefer.  After thinking through sign-ups, I don’t want to take more than two weeks at a time for sign-ups because let’s face it, life changes and stuff happens!  I’ll have a sign-up list that I’ll carry with me during my Thursday and Saturday classes, so you can sign up there.  If something comes up and you know that you won’t be able to make it to class, please let me know as soon as possible so I can give someone else the opportunity to attend. 

Hot Weather:  While my gym temperature is usually decent year round, there are those days where it’s too hot to work out in my studio.  On those days where it’s obviously going to be too hot, I will offer Cardio Core early in the morning starting at 6am and will reach out to let you know in advance.

Sign-ups as of 8/11 for next Tuesday, August 15th:

5:45pm to 6:45pm:  Debbie V, Ken V, Christi S, Lynnda P = full

6:55pm to 7:25pm:  Heather T, Erin C = room for 2 more

7:35pm to 8:05pm: Bernie C, Peter C = room for 2 more

My address:  4738 McHenry Gate Way in Pleasanton

A final thought:  Change is good.  Change allows for shake-up and growth and I believe that the Lord is guiding me on this path to help me be a more effective trainer and to work more efficiently with my time.  I know that for quite a few of you, I am your gym and I super appreciate this!  And because of this, I want to make sure that if I’m seeing you 2-3 times a week, I want to make sure that you are getting what you need in terms of cardio, core, strength, agility, and balance training.  Each of my three class formats are designed to compliment one another, so you can feel confident that if you attend my three classes, you’ll be getting exactly what you need to stay fit and healthy. 

Please know and understand that I appreciate all of you immensely and can’t imagine not “doing life” together as we do in our fitness community.  I am here to serve you guys and help inspire and motivate you to be the very best person you are called to be in life!  This requires mobility, strength, and stamina!  Yahoo!  Together, we can do great things, so let’s get to it.  Please let me know if you have any comments or questions.  If you want to sign up for Cardio Core next week, please text me or e-mail me at 925-699-7725.

See ya soon!

Jen

 

 

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MMB- How’s it going?

Good morning everyone,

Happy Tuesday to you!  My word press site was having problems yesterday, so I wasn’t able to get my blog out.  Today is a new day though and so far all is well in the technology arena!  Truth be told, sometimes it’s operator error!  Those of you who know me get this right? LOL!

So, I truly want to know how you guys are doing out there?  This has been an interesting summer for me as a trainer because I’ve noticed a higher level of distractions and a general feeling of “out of control” schedules for many of you.  During a typical summer, gym attendance shrinks because people are on vacations and are busier “doing” life with their families with schedules all over the place.  I totally get this, and as a trainer, I expect attendance to go down in the summer months. 

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MMB – Summer Check In and Reminders

Hi Everyone,

Happy Monday to you!  I hope you had a fabulous weekend and are thoroughly enjoying your summer!  Great job to everyone who was able to make it out to classes this past week.  Many of you have stayed consistent with your work outs during the summer and I can see the fruit in your lives ! Can you feel it?  Many of you are looking very strong out there and I can see that you are energized and motivated.  Keep it going!  It’s tough to stay committed during the summer when there are so many different schedule changes and activities.  Proud of you guys!

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MMB – Another Year Together!

Hi Everyone,

Happy Monday to you!  I hope you had an amazing weekend and are enjoying your summer by moving and eating clean!  This past Saturday was our usual Boot Camp classes in the morning.  Kudos to all of you die hard fitness clients who have been making it to summer classes these past few weeks!  Who knew that summer time proves to be one of the most difficult seasons to stay on task with regular work outs!?  It seems like this would be the time of year when it’s the easiest to stay consistent with long, bright days and warm temperatures, but it actually makes it more difficult, especially with vacations and varying kid’s activities and schedule changes.  So, I get it!  Come back when you can and don’t beat yourself up if you haven’t been consistent.  After all, today is a new day isn’t it!  🙂

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MMB – Benefits of Lemon Water

Hi Everyone,

I hope your summer is going well and you are feeling great out there!  How is your summer going?  Are you enjoying the warm and bright days?  I hope you are finding time to stay active and are eating many summer fruits and vegetables!  If you’ve been off track lately, no worries friend!  Today is a great today to start up again and take care of your mind and body.  If it’s been a couple of weeks or longer since your last work out, ease in do what you can in 20-30 minutes.  Then, do it again in another day or so until you have your habit back of working out 3-5 times a week.  There is no beating yourself up allowed!  There is only acknowledging where you are and making a decision to move forward and not focus on the past.  Cool?

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MMB – Happy 4th!

Hi Everyone,

Summer is in full swing!  I hope you are all feeling great out there and have been moving and eating clean!  I know many of you are on vacation this time of the year, so remember to find ways to stay active and continue with your resistance and core training.  Get creative and inspire the entire family to move too.  Maybe have a push-up contest with mom or dad?  Do a long jump competition on the lawn and measure who can jump the farthest.  If you are around the pool, play pool basketball and see who can dunk the most goals!  If you are all out for a walk or jog, do plank holds on benches or tricep dips.  Create a timed obstacle course on the playground and take turns going through it.  Whatever you do, don’t be a summer slug!  LOL!

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MMB – 30 Min. Circuit Work Out

Good morning everyone,

I hope you are all doing well and feeling great out there!  I know many of you are on vacation right now, so I hope you are enjoying your time with family and doing some fun stuff!  Hopefully, you guys are finding time to move and are staying on track the best you can!  If you are doing some cool stuff out there like hiking or biking, text me a picture and I can post on the blog!

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MMB – Summer entitlement?

Good morning everyone,

Oh man, is it heating up out there!  How are you all doing with this heat?  Are you guys drinking enough water out there?  Hydration, hydration, hydration my friends!  Try coconut water if you’ve been out there sweating a lot!  Great job to everyone who made it out to classes this past week!  I know that summertime brings on new schedules, vacations, and a different kind of juggle than the rest of the year, so do your best to keep up your work outs and consistency. 

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MMB – What’s a Move In?

Good morning everyone,

I hope you are all doing well and feeling great out there!  Did you have the chance to work out over the weekend?  Did anyone do the Boot Camp I forwarded to you?  Did you do something else? Hike?  Bike?  Run?  Let me know because I’d love to hear how you guys were moving! 

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MMB – Fork in the Road Moments

Good morning everyone,

I bet some of you are shaking your head in disbelief right now that you’ve made it through the past week and weekend!  What a crazy time of the year with end of the year school activities and events, graduations, hosting family, and trying to keep your head on straight!  Well, pat yourself on the back and take a deep breath because you made it!  I’m not a mind reader, but I venture to guess that many of you had to temporarily suspend your usual routines of fitness, nutrition, and wellness in the past few weeks.  Am I right?  That’s totally o.k. and it’s part of the ebb and flow of life and the milestone events that make our lives meaningful.  However, the party is over now and it’s time to get back to the business of living well and healthy!

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MMB – Deprivation = Failure

Good morning everyone,

I hope you all had a fabulous Memorial Day weekend!  Excellent effort by everyone who was able to make it out to classes this past week.  Thanks so much for your flexibility these over these past couple of weeks as I moved classes around for baseball playoffs.  This week classes will go back to the normal schedule of Tuesday, Thursday, and Saturday’s at Valley Bible Church.

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MMB – Wanna Live Longer and Healthier?

Good Morning everyone,

Did you know summer started this weekend?  Well, maybe not according to the calendar, but it sure felt like August out there!  Excellent effort to everyone who was able to make it out to classes this past week! Some of you attended back to back classes in the mid-week on Wednesday and Thursday nights!  Now that’s dedication!

This past Saturday marked the end of the Spring Fitness Challenge and I wanted to thank everyone for working so hard and putting in the effort.  I will post the results within the next day or two so you can find out how well you did for the fitness tests and weight loss.  Stay tuned for results!

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MMB – One Day to Wellness

Good afternoon everyone,

I hope you are all doing well and had a fabulous weekend celebrating all of those special moms out there!  Excellent work by everyone who was able to make it out to class this past week.  I know it was an altered schedule with classes on Wednesday, Thursday, and Friday, so thanks for all of your flexibility! 

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MMB – Goal Check In

Good morning everyone,

I hope your Monday is off to a great start so far!  It’s hard to believe we are already in the month of May!  How are you feeling out there?  Are you feeling good in your skin?  Are you feeling energized and positive?  I know this can be a super busy time of year for people as end of the school year activities and summer planning kick into gear.  Make sure you are still carving out time for your work outs, good nutrition, and self care.  If you are a bit off track right now and are feeling overwhelmed, take a look at your calendar and revisit your goals and see what has goon awry.  What has squeezed into your calendar that has replaced the time you were committing to your health?  Are you saying “yes” to too many things when you should be saying “no” a little more often?  If so, don’t fret, but take a deep breath and start prioritizing the things that make you centered and more balanced. 

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MMB – Checklist Check-in

Good morning everyone,

I hope you all had a fantastic weekend and enjoyed the warm weather and beautiful sunshine!  Excellent effort by everyone who was able to make it out to classes this past week and weekend.  For those of you who are coming frequently and consistently, it’s exciting to watch your strength, endurance, and confident rise!  See, this fitness stuff is worth it right? Yes, it is! 

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MMB – Las Vegas Fitness & Nutrition Survival Guide

Hi Everyone,

Happy Monday to you!  I hope everyone had a fantastic weekend and were able to get out an move!  As you know, I wasn’t able to teach Boot Camp on Saturday because my hubby took me away for the weekend 🙂  Before I tell you all about that, I’d love to know who was able to do the Boot Camp Homework on Saturday?  So far, I’ve heard from Lynnda Philbrook, Joanne Vieira, and Ken Vieira.  Anyone else?  Lynnda took a selfie during the middle of the work out to try and show me how much sweat was dripping off of her nose! LOL! 

What was it like trying to do a hard Boot Camp by yourself?  Did you make it all the way through?  Did you push yourself as hard?  I’d love to know, so please give me a shout out if you did the work out and tell me what it was like for you!  Well done crew!  I know it wasn’t the same as working out together on a Saturday morning, but hopefully you felt my “Jen” presence with you in the write up 🙂

The PPIE Run was yesterday in Pleasanton and I know there were a few of you out there who participated.  How did you guys do?  Hopefully you had a great time and felt encouraged running out there with your families.  Marcey and Cliff Donnelly, Nancy Bircher, along with their families made it out to the run, as well as Wendy McHugh and Andrea Hasty and friends.  Excellent job you guys!  Way to go in carving out time to walk/jog/run on a Sunday for a good cause!

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MMB – Boot Camp Homework for 4/22

Hi Everyone,

I hope you all had a fabulous Easter and celebrated with your friends and family over the weekend.  I’m happy to report that I’m feeling 100% better and am looking forward to see you all in class this coming week!  A big thank you  to all of my clients for your patience last week as I had to cancel all of my personal training and class sessions.  My boys and I had a nasty virus and I’m very thankful it’s over and done with!  Now, let’s get back to training! 

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MMB – Moms’ Fit Club & Kid Fit

Hi Everyone,

I hope you are feeling great as you are kicking off your week.  I know many of you have been away on vacation during spring break, so I hope you had a fabulous time!  It looks like many of you were out skiing and hiking, so that’s awesome!  For those of you who were local and were able to make it out to class, you guys rocked it!  We’ve been doing Sgt. Ken’s obstacle course work outs on Saturdays for the Spring Fitness Challenge, so you don’t want to miss out!  It’s amazing how hard you can work with just using your own body weight!  I think there’s a message there – less is more!  I think we over complicate our fitness.  Keep it simple and work your guts out! 

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MMB – March Liquid Greens Winner

Good morning everyone,

I hope you had a fantastic weekend and enjoyed the beautiful warm weather!  Excellent effort by everyone who was able to make it out to classes this past week.  I know this time of year can be particularly busy with sports activities, school commitments, year end school planning, and now spring break!  Remember, moving is who we are and what we do, so no matter what your week looks like or what activities you are engaged in, find ways to move around what you are doing.  A hint – it helps if you wear your fitness clothes so you are always ready for a spontaneous sweat session!  LOL!

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MMB – An Inspiring Weekend

Good  morning everyone,

I hope you all had a fantastic weekend!  Did you guys miss me?  I sure missed you guys!  Did you do the Boot Camp work out I posted?  I know quite a few of you did the work out because you texted me photos and videos!  Way to go Lynnda Philbrook, Paula and Jason Allen, Joanne and Ken Vieira, Erin and Brian Campbell, and Kim Mehr.  Did I miss anyone?  Let me know if you did the work out and how it went!  Excellent effort everyone!  I love seeing that moving is part of who you guys are and what you do!  Way to make it happen – woot!

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MMB – Boot Camp Homework

Hi Everyone,

Happy Monday to you!  Did you have an awesome weekend?  I hope you are walking into your Monday rejuvenated, refreshed, and ready to take life on!  Excellent work by everyone who was able to make it out to classes this past week.  This past weekend was special because it was the St. Patrick’s Day Boot Camp on Saturday and Running Boot Camp on Sunday!  Joanne Vieira, Ken Vieira, and Paula Allen deserve special recognition for making it out to both!  Way to go guys! 

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MMB – It’s Time to Set Goals

Hi Everyone,

I hope you had a wonderful weekend and were able to get out and celebrate the glorious weather and beautiful warm sunshine!  Can you believe it’s already mid-March?  Remember, March is a green month.  Think St. Patrick’s Day, green juice, green smoothies, veggies, salads, awesome right?! 

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MMB – What to eat in spring?

Good morning everyone,

I hope you all had a wonderful weekend and had the chance to get out and move!  Excellent job to everyone who made it out to classes this past week.  Let’s keep up the momentum and commitment to eating clean and working out with purpose.  Have I mentioned that summer time bodies are made in March?  LOL! 

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MMB-Spring is in the Air

Good morning everyone,

Happy Monday to you! I hope you are all feeling great walking into your Monday! Last week was an excellent week for classes with lots of great energy and effort from everyone who was able to make it out! Let’s keep the momentum going with losing weight and reducing inches!

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MMB – President’s Day

Hi Everyone,

Happy Monday and President’s Day to you!  I hope you are finding some time this weekend to do some fun things with your family and enjoy a Monday off!  My family and I just came back from the Arnold area and I couldn’t believe how much rain was coming down hard for hours.  We went sledding by Bear Valley on Sunday and the snow was thick at the top of the mountain with snow walls 8 feet high!   But, below 6,000 feet it was pouring rain non-stop.  As we were coming home, there were spontaneous streams flowing out of the mountain everywhere, along with swollen streams rising along the roads.  It was kinda scary and I’m happy to be safely at home.  If you are traveling out there today, drive safely and slowly! 

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MMB – Negative Thinking Is Your Enemy

Good morning everyone,

O.k. raise your hand if you feel totally inspired, refreshed, and energized by all of the sunshine this weekend? Me too!  I hope you had the opportunity to get outside over the weekend and soak up some Vitamin D!  I know many of you went up to the mountains over the weekend, so I hope you made it safely and avoided the mudslide on Highway 50!  Yikes, crazy stuff going on up there!  For those of you who made it, I pray that you had a marvelous time skiing or snowboarding with your friends and family.  How are your legs feeling this morning?  For those of you who attend my classes on a regular basis, you should be feeling good this morning and not very sore because your legs are conditioned thanks to all of the work we do on the Bosu with squats and lunges.  Hooray for squats and lunges!

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MMB – January Detox Winners

Good morning everyone,


I hope you all had an awesome weekend and were able to get outside and move! Fantastic job to everyone who was able to make it out to classes this past week! Many of you are getting stronger and some have moved up from the 30-minute class to the 60-minute class! Woo hoo! It’s so exciting to watch many of you become stronger, more capable, and confident. It’s a journey though right? Did it happen overnight? NO! It takes time guys. There is no easy, quick fix. But, with commitment and consistency, great things can happen over time, agree?

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MMB – Benefits of Lean Muscle

Good morning everyone,

I hope you all enjoyed the beautiful weekend with spring-like weather and were able to get outside and move!  Excellent effort to everyone who was able to make it out to classes this past week.  Many of you have stayed committed to moving this past month and it shows!  You guys are looking strong out there and are staying consistent during a tough time of year when it’s hard to stay motivated.  Keep up the great work everyone!

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MMB – Attitude of Gratitude

Good morning everyone,

I hope you all had an awesome weekend and are feeling refreshed and ready for your week!  Excellent job to everyone who made it out to classes this past week.  I know that this can be a very challenging time of the year to stay motivated in your work outs, especially because of all of the rainy and cold days, but many of you are persevering and staying focused with commitment and consistency.  I applaud you guys! 

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MMB – This health stuff is hard

January 16, 17

Good morning everyone,

I hope you all had a great weekend and were able to go outside and celebrate the sunshine and much needed break from the rain!

This past Saturday was the kick off of the 6-Week Winter Fitness Challenge and the Army was the featured branch of the military. For those of you who were able to make it out, you guys made awesome soldiers and worked it hard in your squads! Hoorah!

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MMB January = Detox

Good morning everyone,

    I hope you all had a fabulous New Year’s with your friends and family!  Excellent effort to everyone  who was able to make it out to classes the past week.  Many of you have really been taking your work outs and clean eating seriously and it shows!  The holidays can wreak havoc on our mind and body as sugary goodness goes in and bloat, weight gain and grumpiness comes out!  However, if you’ve been moving and have made a conscious decision to avoid most of the holiday treats,  you should be feeling pretty good as you are reading this blog!

 I’m super excited about my new website.  Garrett Stevenson, who is the designer who built the site, did an amazing job and I’m very grateful for his expertise and guidance.  I hope you’ll find the new site to be more intuitive, user friendly, and helpful as you pursue your goals in health, fitness, and nutrition!  I’d love to hear any feedback or suggestions too!

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MMB – Monday is Moving Day!

Good morning everyone,

    I hope you all had a wonderful Christmas with your families and were able to unplug for a couple of days and take in the magic of the season!  Monday is moving day, and no, I don’t mean we are moving out of a house!  I’m talking about moving your bodies!

    I’ve always believed that Mondays are the most important work out day of the entire week, especially the day after a holiday!  When we work out on a Monday, it sets the tone for the entire week in getting your head right and focused on moving and eating clean.

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MMB -Time for Reflection

Good morning everyone,

    Can you believe Christmas is this week?! Yikes!  I want to applaud everyone who has been able to make it out to classes this past week.  I know it’s really hard this time of year to stay consistent, but stay focused on your goals and how you want to feel.  I was chatting with my good friend Marcey Donnelly the other day, who is a regular in class, and she shared with me truthfully that she always dreads coming to class because she knows how hard she’s going to work, but she is always 100% glad she came afterwards.   She also shared a funny story with me that the other night when it was raining and she didn’t feel like coming to class, she flipped a coin and called out heads.  Well, heads meant coming to class!  Again, it was tough getting out the door, but she did it and was very happy she did.  Yeah for heads!  We can all relate right?

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MMB – Holiday Health Tips

Good morning everyone,

How are you all doing?  We are almost half way through December, can you believe it? I hope and pray that you are taking time to “pause” and reflect on the meaning of the season and not be carried away into the sea of retail never land and Grinch grumpiness!  If you are tail spinning in that direction, go get your running shoes on quickly and head out the door for a good run! There’s nothing like a good run to sweat some stress out, agree?

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MMB – Is it time for a liver detox?

Good morning everyone,

I hope your December is off to a fabulous start and you are getting into the Christmas spirit!  Excellent effort by everyone who was able to make it out to classes this past week!  Yes, I know it’s darker and colder, so an extra round of applauds for making the effort to stay on track with your work outs!  It’s this time of year we need extra encouragement to keep each other accountable.  During this time of year, the tendency is to hunker down and get cozy with yummy things to eat and drink!  Beware friends and be on guard for a shift in behavior!  Let’s stay focused on moving and continuing to eat clean!

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MMB – The holidays are here!

Good morning everyone,

I hope you had a fabulous weekend and aren’t too tired from all of the holiday shopping!  Excellent effort by everyone who made it out to classes this past week!  It was a joy to work out with you and sweat together so we can manage the holidays!

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MMB – Thankfulness & Turkey Laughs!

Good morning everyone,

I hope you are all doing well out there and have been moving and eating clean!  Excellent effort by everyone who was able to make it to classes this past week.  As I’ve been saying for the last couple of weeks, the holidays are amongst us and every work out counts!  Let’s walk into this holiday season with a renewed commitment and effort in eating nutrient dense foods along with intense work outs that make you sweat, burn up hundreds of calories, and shed fat!  If you put the work in, then you can some holiday treats without guilt or regret.

For this week, I’ll have Cardio Fusion as usual on Tuesday night, so we’ll have the chance to get a good mid-week exertion together.  On Thursday, don’t even think about sleeping in!  Let’s recruit family and friends to come out to Valley Bible at either 7am or 8:05am for a fun filled fitness morning before the big meal!  You won’t be sorry and you’ll feel great the rest of the day!  Please spread the word and let’s have a huge gathering for Thanksgiving Boot Camp 2016!!

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MMB – Changes for 2017

Good morning everyone,

I hope you all had a fabulous weekend and are enjoying this beautiful warm weather right now.  Excellent effort by everyone who was able to make it out to classes this past week!  It is so exciting for me to watch so many of you get leaner, stronger, and more confident!  When you carve out time for your health in getting frequent intense work outs in along with clean, purposeful eating, transformation is the result!

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MMB – Do you have leaky gut?

Good morning everyone,

I hope you all enjoyed the beautiful weekend!  This is why we live in California right? LOL!  Excellent effort by everyone who made it out to classes this past week!  As I’ve been saying in class lately, every work out counts because the holidays are almost here!  Let’s stay super committed to carving out time for our workouts and eating as clean as possible.  Sugar addictions often rise after Halloween, so let’s focus on eating our greens, salads, vegetable soups, probiotic rich foods, increasing our water intake, and avoiding processed foods and refined carbohydrates!  Let’s walk into the holidays feeling great instead of bloated, fatigued, depressed, and worn down.  Amen?!

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MMB – Halloween Boo Camp Photos

Good morning everyone,

I hope you all had a fantastic weekend!  This past Saturday was the annual Halloween “Boo” Camp and it was a great turn out!  A hearty thanks to everyone who made it out and put effort into dressing up and having fun with the holiday!  Also, thanks for participating in the canned food drive for Valley Bible’s Food Pantry.  Your contributions will help bless families in need this holiday season!

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MMB – Fall Challenge Results 2016

Good afternoon everyone,

    I hope you are doing well and feeling good out there!  Sorry it’s taken me a while to get this blog post out.  My son Andrew had oral surgery today, so my schedule was all topsy turvy! Everything went very well in the surgery, so we are thankful to God for that!

    This past Saturday was the last Fall Fitness Challenge!  I hope you guys enjoyed the format and felt challenge and encouraged at the same time!  It’s healthy and inspiring to change up the fitness format every few months and try new things to shake up patterns!  I’m proud of everyone who was able to make it out and give it their best effort!  Here are the winners for the different fitness test categories.  Congratulations Gang!  Way to push hard!

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MMB – Exercise Boots Your Metabolism

Good morning everyone,

I hope you are all doing well and feeling good out there!  This past Saturday was the 5th Fall Fitness Challenge and you guys were rockin’ it out there!  I love the effort and it’s been so rewarding watching all of you guys get stronger week to week.  This coming Saturday is the last Challenge, so let’s make it the best yet!  For those of you who weighed in, please arrive a few minutes early so I can measure you again or stay a few minutes afterwards.

I will tally up all of your fitness tests and let you know how you did!  Let’s see who will be the biggest reducers with the most weight and inches lost!  It will be fun to find out who improved their 3/4 mile run time the most or who was the fastest!  Who performed the most push-ups, rows, sit-ups, and fast squats?  Inspiring fitness minds are anxious to find out so let’s make this Saturday a great turn with big effort!  Eat lean and clean this week and stay focused on moving and making smart nutritional choices!

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MMB – Fall Flavors can be lethal

Hi Everyone,

    Happy October to you!  How are you all doing this fine Monday morning?  Did you all have the chance to move and get outside over the weekend?  Those of you who were able to make it out to Boot Camp worked it hard and did really well in your fitness tests for the Challenge!  I can tell you guys are taking this seriously by the marvelous sounds of grunts and groans, quivering muscles with the last rep, and a lovely shade of red across your face as you are giving it all you’ve got!

Is it hard?  Yes.  Are you worth it?  Yes!  3-5 days a week you guys should be working it hard with sweat dripping off your face and feeling the burn of hard effort in resistance training for the entire body.  If you are putting this type of effort in and are being a good boy or girl in your nutrition with smaller portions and avoiding processed foods with refined flours and sugars, I promise transformation is around the corner for you!  Keep up the good work guys!  I’m proud of you!

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MMB – Nutrition Tips to Stay on Track

Good morning everyone,

I hope you are all feeling good out there and found time to move over the weekend in spite of the heat!  Excellent job to everyone who made it out to classes this past week.  Keep the momentum going with commitment and consistency, and you’ll see transformation happening soon!

This Saturday was the second Fall Fitness Challenge and I loved watching all of you work really hard in your fitness tests!  Keep putting the work in during the week with specific exercises such as running, push-ups, sit-ups, inverted rows, squatting, and overall strength and core training.  When Saturday rolls around, you’ll be able to improve in your speed and reps from week to week and will see marked improvement in every category!

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MMB – Take the Challenge Seriously

Good morning everyone,

I hope you all had an excellent weekend and enjoyed the warm sunshine!  Great job to everyone who was able to make it out to classes this past week!  Now that it’s fall and there’s more of a regular schedule, it’s been wonderful reconnecting with old familiar faces in class!  Now the trick is to keep it going right?!  Remember, commitment + consistency=change!

This past Saturday was the kick off of the Fall Fitness Challenge.  For those of you who were able to  make it out – did you feel challenged?!  Fitness tests are fun right?! LOL! And of course they were followed by a team challenge with cardio, core, and resistance skills to work the whole body!  Woo hoo!  Burning up hundreds of calories and shedding fat is what it’s all about!

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MMB – Fall Fitness Challenge Starts!

Good morning everyone,

I hope you are all doing well and feeling good out there!  I’ve been away from the blog for a couple of weeks due to Labor Day, but I’m back at it today!  Excellent effort by everyone who has been coming to classes the past couple of weeks!  It’s been awesome seeing some new faces, especially during the 30 minute classes!  I’ve also noticed an exciting trend of husbands and wives coming to classes together.  Woo hoo!  That is so fantastic to see!  Have you noticed when we are on the same page as our spouses stuff gets done?!  I can’t wait to see the potential for some of you who are new and coming to class with your spouse!  Keep it up guys and incorporate clean eating together!  Change and transformation is coming, I promise!

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Thought for the week: Taking the Challenge Seriously

So, you came to the Challenge and weighed and you are all set to lose weight…….now what!!?

First of all, don’t panic or freak out.  It took a while to put the weight on and it will take a while to get the weight off.  The good news is that you are mindful of your situation and you are ready to do something about it.  This is the most important part!  If you aren’t ready mentally, then you aren’t ready to change.

Here are some tips for the next few weeks to help you achieve your fitness and weight loss goals:

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